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Use your loaf!
Bread receives a lot of bad press these days, which is a shame. God forbid if you actually admit to some over zealous nutritional evangelists that you eat white, sliced bread. That's akin to saying you were pen-pals with Saddam Hussein! I wouldn't be surprised to hear that Mr Warburton had been tied to a stake and burnt as the spawn of Satan. Sadly, like much of today's nutritional advice, the question of eating bread appears to have suffered a common-sense bypass.
Yet bread has been the cornerstone of the working mans' diet for hundreds of years. It's no exaggeration to say that industrial Britain was built on bread. So is it that bad, and should everyone stop eating it?
Well, let's see if we can shed some light on the issue.
Is bread healthy?
Yes, in most cases it is. Health-wise, it's debatable if two slices of wholemeal toast with peanut butter constitutes an ideal breakfast. But it's certainly far better than a danish pastry. Don't forget that quantity and quality are important factors in any dietary situation. So it's not just what type of bread you eat, but how much as well.
But it contains gluten
Self-diagnosing a gluten intolerance via a Google search is common place today. But it's probably wrong. A recent study [1] discovered that 86% of people who think they are gluten intolerant, can cope with gluten just fine. And a diagnosis from a back-street homeopathy practitioner who puts a crystal on your forehead and chants softly is just as pointless.
Unless you have been medically diagnosed with a gluten intolerance, i.e., celiac disease, then gluten may not be the villain you think it is.
But isn't bread a modern food? Is that why our guts struggle with it?
Sorry, that's not true either.
It's an old food
Despite what The Paleo-enthusiasts claim, humans have been eating grains for tens of thousands of years. Archaeologists have found cereal grains in the teeth of fossilised human remains dating back at least 23,000 years. As well as finding pestles (for grinding down grass seeds) dated at over 100,000 years old [2]. So, cereal-type crops are not a recent addition to our diets.
"We have a saying: 'you shouldn't blame old foods on new diseases'.
So, what is the problem?
We're going to argue that in many cases, it's the bread-making process that's the problem.
Using traditional methods, baking bread involves just four ingredients: flour, water, yeast and salt. It also takes quite few hours – often overnight – for the fermentation process (proving) to complete. But large-scale, commercial baking processes change this. Increasing productivity – and thereby reducing costs – involves the use of various 'processing aids' (additives).
For example, an enzyme called 'transglutaminase', increases the natural elasticity of gluten, thereby reducing time spent kneading. Organic baking expert Andrew Whitely, claims this enzyme can make gluten more toxic than normal.
So, your gut may cope with natural gluten but not a gluten/transglutaminase combination.
There's more – and it gets worse
Let's have a quick look at some other 'processing aids'
- Fat: increases loaf volume, makes it softer and extends shelf-life.
- L-ascorbic acid (E300): increases the oxygen uptake of the dough, giving the false impression of a bigger loaf
- Chlorine dioxide (bleach): whitens flour
- L-cysteine hydrochloride (E920): Like transglutaminase, it increases the elasticity of dough
- Soya flour: Increases the volume and softness of bread. Also allows it to hold more water
- Emulsifiers: Allows the dough to hold more gas and retain softness. Stops bread going stale
Artisan versus industrial-scale baking
To us, the issue is clear: properly made bread takes between 12 – 24 hours to make. It contains little more than four, natural ingredients. It also starts to go dry in a day or so. Commercially-made bread however, contains an average of ten ingredients and ready to bake in under two hours. It's full of additives and will stay both moist and mould-free for five to seven days, possibly longer.
We feel that in many cases, it's these additives and alterations to the natural baking processes that causes the problems, rather than bread itself.
Okay, we admit that we haven't submitted our research for a PhD. Nor can we cite dozens of studies to back-up our claims. We're simply making a common-sense conclusion based on over thirty-five years of offering dietary advice. We have come across very few people who have not felt better (including us) for avoiding popular-branded packaged/sliced bread. Yet have few, if any problems with bread from a traditional bakery.
What about the supermarket bakery?
Okay, not everyone can get to a traditional artisan bakery, so what about the 'bakery' at your local supermarket? Is their 'freshly baked' bread any better than the packet, sliced variety?
Well, the major supermarkets suddenly become very shy when asked precisely what goes into their bread. Or how they prepare it. They mumble incoherent nonsense about food labelling. And then hide behind vague laws about what constitutes 'freshly baked'.
Without doubt, the bread is baked on the premises, but the popular consensus is that it's been partly baked elsewhere. Then frozen for storage until it is eventually delivered to the bakery and re-baked. This method has led to claims in a popular newspaper that 'Supermarket bakeries are just loaf-tanning salons' [3].
That said, we still think it's a better option than sliced.
Are there any healthier options?
You can look out for 'Clean labels' on bread. This is meant to indicate that the baker has not used any additives or 'processing aids'. But it's not an industry-wide standard just yet, so may just be another marketing ploy by commercial bread makers.
Sourdough bread seems to be gaining popularity in the healthy-bread category. Due to it's longer fermentation process, it contains less gluten. It's also full of gut-improving bacteria. However, to get the full benefits, it must be made with traditional methods and not just contain sourdough flour.
On a personal note, we have no gut issues with most ciabatta, Panini and focaccia-type bread. And flat breads like pitta are possibly healthier alternatives as they are made with olive oil, have less yeast or other chemicals. The downside is they can be quite high calorie.
Finally, we've also found tortilla wraps to be good replacements for bread. And you could try rice cakes and crisp-breads, such as Ryvita.
Now let's have a look at how bread affects your weight.
Is bread fattening?
We have another saying: there's no such thing as a fattening food, only a fattening diet. By the same token, there are no diet foods either. Successful weight management is more to do with overall lifestyle, rather than any one food. (We delve deeply into this issue in our books.)
Bread, by itself, is not necessarily calorific (about 90k/cals per slice). But it is very moreish and easy to consume in high quantities. And when you slather it with butter and jam or marmalade, you can easily double its calorie value. It's not hard, when loading on the butter and mayo, to get the calories of a 'healthy' chicken salad sandwich close to that of a Big Mac.
So, cutting back on bread when dieting is generally a good decision.
But it not just the calories that are the problem
Most cheap, white bread is made from highly refined flour that has had all the fibre and nutrition removed. So, it's basically just compressed sugar. This means it scores highly (about 95 out of a maximum of 100) on the Glycaemic Index (GI). And high GI foods are associated with weight gain and type-2 diabetes.
So, white toast and jam for breakfast may leave you craving for the biscuit tin by 10am. If you really want white bread, freeze it first, then defrost and toast it. Research has shown this process lowers the GI score by about 20%. [4]
Still not the best option but it's still better than a salted caramel Mocha Frappuccino coffee and a muffin (about 1,000 k/cals)
Is brown bread any better?
First, the definition of the words brown, wholemeal and wholegrain are open to interpretation. It's one of those positive-sounding terms that bread makers love to use. Yet, they have no real legal definition in food labelling regulations regarding bread products. Wholegrain bread should contain the entire edible grain (including the germ, endosperm and bran) from cereals and related plants.
Wholemeal is a type of unrefined flour that again contains the entire grain. By law, if your loaf claims to be wholemeal then it must be made using wholemeal flour. But this law doesn't apply to how the flour is created in the first place. Brown bread may be wholegrain/wholemeal, but it could also be white flour that hasn't been bleached.
Regardless, wholemeal/grain bread score lower on the GI (about 72 out of 100) and usually contain more fibre and vitamins and minerals. So, in that respect, they are possibly better options.
Ultimately, it all comes down to how much bread you eat. And also what issues you may or may not suffer. Just don't give up on what could be a healthy and nutritious food without checking all the facts first.
Our advice is:
- Don't self-diagnose for a gluten intolerance – go see your doctor and get it done properly
- For most people, a little bit of bread is a good option, especially artisan or sourdough bread.
- Wholemeal/wholegrain offers more nutrition than white and scores lower on the GI index
- A supermarket bakery is possibly better than packet bread
- Commercially-made bread is not the healthiest bread in the world
- Cheap, white sliced bread is poor quality food
Keep up the fight and win the inch war
Paul and Ann
Related reading: The problem with diets
- Non-Celiac Gluten Sensitivity among Patients Perceiving Gluten-Related Symptoms
- Scientific American: Humans feasting on grains for over 100,000 years
- Daily Mail: Are supermarket bakeries just loaf-tanning salons
- The impact of freezing and toasting on the glycaemic response of white bread.
We (Paul and Ann, Get Physical Ltd) are not doctors, nor are we licensed medical professionals. This website and blog is not here to diagnose any medical condition or replace your health care provider.


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48" Kennedy Single Bath Vanity
Make a style statement in the bathroom with the 48" Kennedy Single Bath Vanity. Perfect for both modern and traditional bathrooms alike, this vanity features a splendid Dark Wood polished finish with a 2-door cabinet and 6 functional drawers of varying sizes for various bathroom accessories. The matching mirror comes with the vanity and offers a great accent to the overall look, while the rounded knobs on each door and drawer offers easy access and a finishing touch. The Travertine top offers an alluringly bright contrast to the entire vanity, giving you a stylish and functional bath vanity for your bathroom.
Double-Door Cabinet with Six Functional Drawers
Travertine Marble Top
48" Alvina Single Bath Vanity - with included medicine cabinet
48" Alvina Single Bath Vanity

subset: commoncrawl


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Executive Summary with graphs (PDF)
Appendix (PDF)
Press Release (Digital Technology)
Press Release (Global Phenomenon)
Infographic: Digital technology is a global game-changer for social change. Social networking is the most common way young adults use digital technology to engage in social change.
Infographic: Social change is a global state of mind. Social change issues of greatest importance vary by country and gender. In many countries, more people say involvement in social change is important than those who have taken action.
Executive Summary with additional graphics (PDF)
Summary Report including more detailed findings (PDF)
Press Release
Infographic: The future of social change lives in the power of the individual and digital technology will fuel that power. The social change issues of the future are both global and local.
Infographic: Social change is important to Americans. Education is seen as the pathway to engage in social change as well as an important outcome of social change—now and in the future.
Infographic: Social change is important to Americans and it is Baby Boomers and Matures who are taking action and running the engine of social change in America.
For more information on the Social Change Impact Report, including the methodology and a questionnaire providing answers to each survey question, please contact Jen Raider at 1-443-627-7452 or [email protected].
To join the conversation on Twitter, follow #ImpactReport.


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OBR and MDoutlook are pleased to share excerpts from the most recent MDoutlook OncoPolls™ following this year's ASCO annual meeting in Chicago. This final report (from series of three releases with MDoutlook over the past week) highlights the three (3) oral presentations from Tuesday morning ASCO presentations concerning chronic lymphocytic leukemia (CLL). These presentations discussed the first-line use of Venetoclax + Obinutuzumab, the use of Acalabrutinib + Obinutuzumab in both the first-line and relapsed/refractory settings, and the CAR-T product Lisocabtagene maraleucel.
This research is based on separate, identical surveys conducted with US and EU5-based oncologists who treat CLL. The full complimentary report is available through MDoutlook.
OncoPoll™ Methodology
Abstract #7502: Venetoclax plus Obinutuzumab as a 1st line treatment for CLL
Key Conclusions about Abstract #7502 (Venetoclax + Obinutuzumab in first-line CLL)
Abstract #7500: Acalabrutinib plus Obinutuzumab for 1st line CLL and r/r CLL
Key Conclusions about Abstract #7500 (Acalabrutinib + Obinutuzumab in untreated and r/r CLL)
Abstract #7501: Lisocabtagene Maraleucel (Liso-Cel) in r/r CLL
Key Conclusions about Abstract #7501 (Liso Cel in r/r CLL)
Expected Integration of New ASCO Data into Clinical Practices
Key Conclusions about Integration of New ASCO Data into Clinical Practice
Overall Conclusions: Immediate Impact of 2019 ASCO Presentations on the Clinical Practice for CLL
For a more detailed analysis report, please click here to visit MDoutlook or click here to obtain this report.
Submitted by Robert Stephan, SVP, Research & Operations and Jan Heybroek, President, MDoutlook.
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Medtronic FY2015 Integrated Report Showcases Economic, Social and Environmental Performance
Medtronic FY2015 Integrated Report Showcases Economic, Social and Environmental Performance
Medtronic's FY2015 Integrated Performance Report, "Further, Together" provides a comprehensive view of how Medtronic creates value over time through responsible management of our financial resources, social investments, and environmental impacts.
Financial growth is no longer the sole measure of corporate success. Achieving competitive advantage in today's global business environment requires strong performance and transparency across several key issues - including global access to care, patient safety, community investment, ethics, employee engagement, responsible sourcing, and environmental sustainability.
The goal of integrated reporting is to provide a more complete picture of how Medtronic creates value by identifying connections between the Company's financial performance and our social and environmental initiatives which also contribute to sustainable growth.
Investors Seek Transparency and Sustainability Leadership
Medtronic uses the Global Reporting Initiative (GRI) framework to determine the content of our Integrated Performance report. GRI is the leading framework for corporate sustainability reporting based on input from a wide range of civil society organizations, labor groups, businesses, academics, and other experts. Using this framework allows Medtronic to fulfill a global expectation around reporting and to have a high degree of transparency around our operations.
In addition to our sustainability reporting, Medtronic's inclusion on the Dow Jones Sustainability North American Index for the eighth consecutive year, as well as our continued inclusion in the FTSE4Good Index Series, reflects the Company's leadership in corporate sustainability.
Learn more about our FY2015 performance by viewing the complete integrated report.


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Rise of the Sparrows by Sarina Langer
I absolutely loved this book. Sarina Langer has masterfully created a new world filled with fantasy, prophecy and magic.
Rachel is a homeless orphan and is shunned for having 'the gift' – which in her case is visions of people dying. Cephy, who joins her, has a much more powerful and darker gift. When Cephy burns down her old home, the villagers of Blackrock respond with violence. The two flee and head into the forest, a world alien to them.
They encounter new dangers. The White Guard is chasing them. They meet a Mist Woman, who offers them shelter, but Rachel instinctively feels she can't be trusted. Then a young rebel tells Rachel she must fulfil a prophecy. He takes her to meet the Sparrows; but can she trust him?
The story moves along at a great pace and the ending is action packed and filled with energy and excitement, with twists and turns.
The characters are well written. The story strongly crafted.
This is a fabulous first novel for Sarina Langer. I look forward to the next book.


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Looking for a specific make, model or year of motorcycle, and how it compares to the competition? Looking to design your own? Use our Bike Finder, below, to get everything you need.
2017 Kawasaki Z650 ABS
2017 Kawasaki Z650 ABS pictures, prices, information, and specifications. Below is the information on the 2017 Kawasaki Z650 ABS.
|Metallic Flat Spark Black / Metallic Spark Black
|Pearl Flat Stardust White / Metallic Spark Black


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Please select a store to view pricing and availability.
* Estimated stock levels as of Tue, Jul 14, 2020. All items subject to prior sale. Prices may vary between stores and online. Please call ahead to confirm availablity of items marked as Limited Stock.
Made of high-carbon C1080 steel for superior performance and electronic coating for rust prevention; uses a knife and anvil style cutting edge to ensure perfect mating and superior cutting edge life. Crosshatch pattern on jaws grips work tightly, laser heat-treated cutting edges last longer, and Channellock Blue grips for comfort.
|8 in
|Long Nose Pliers
Please select a store to view pricing and availability.


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Search found 1684 matches
- Thu Jun 26, 2003 9:09 pm
- Forum: [3.0/Olympus] New features discussion
- Topic: Milestone?
- Replies: 3
- Views: 3296
Re: Milestone?
You could always check the Sigs at the main site (ZeroK comes to mind) for updates too 8)
- Thu Jun 26, 2003 9:02 pm
- Forum: [3.0/Olympus] New features discussion
- Topic: Subforum
- Replies: 12
- Views: 8126
Re: Subforum
The idea is to be unlimited, yes.
- Thu Jun 26, 2003 8:32 pm
- Forum: Chit Chat
- Topic: Compliments on phpBB2.1.1
- Replies: 5
- Views: 3061
Re: Compliments on phpBB2.1.1
I'm sure glad the developers have a lot of patience! I know if I was working on this that having people continually ask when it would be ready would make me want to throw in the towel! :wink: That is why there are moderators :wink: And it would me too. Of course people have been asking ever since t...
Re: Question
Thanks a lot for all the feedback. To stay on the safe side it looks like we'll just try to create some new templates/designs :) Excellent work on subSilver i must add. If you dont mind me asking - Who is the main designer behind it? Also, would they be available for custom web design? http://www.s...
Re: In a way
In that case, so is a large number of other people at phpBB. Your second post is better thought out and more true.
- Wed Jun 18, 2003 11:43 pm
- Forum: Chit Chat
- Topic: Area51 up, phpbb.com down?
- Replies: 20
- Views: 14608
Re: Area51 up, phpbb.com down?
Same here, ping 264 ms.bleak wrote:Ping is returning hits (Avg. 52ms) from phpbb.com and tracert successfully completes all 16 hops now, but I still can't load the web page or forums.
Re: Question
According to several places on the downed phpBB.com, you can't ( I think it is the Downloads page, and KB article #8 ), IIRC.
Re: Question
That is correct, you cannot use subSilver.
- Wed Jun 18, 2003 7:34 pm
- Forum: [3.0/Olympus] Discussion
- Topic: What Happened to PhpBB
- Replies: 5
- Views: 5449
Re: What Happened to PhpBB
They are not on the same server. For more info, see my topic in the Chit Chat forum entitled "Area51 up, phpBB.com down?"
- Wed Jun 18, 2003 7:23 pm
- Forum: Chit Chat
- Topic: new subSilver
- Replies: 16
- Views: 8805
Re: new subSilver
And also, what about Nathan, Dougffk7 and those other people?


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YSL Full Matte Shadow - 10 Enigmatic Beige is a truly delicious eye shadow in a fluid-powdered texture. This eye shadow is light and soft on the eye, has an intense color pigment with a high covering capacity and gives a brilliant matt look that lasts for 16 hours without wiping out or lying in folds. With this eye shadow you have the opportunity to add a sumptuous and exclusive makeup that gives edge and definition that highlights the eyes in the best possible way.
- Eyeshadow
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Be the first to review and help other customers
Fast delivery - 1-4 workdays
The return form can be found under Return


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An idyllic beach resort sets by the hills of primary rainforest fronted by white sandy beaches, and a spectacular view of Gaya Bay and KK City. Take a walk along the white sandy beach, trek up the hills and be mesmerised by the vista, the scents and sounds of the rainforest. Or simply bask in the sun on the beach, dozing to the sound of the lapping waves, and in the tranquility of an island where few have tread.
- 9.30am – Meet at counter no.12 at Jesselton Point jetty
- 9.45am – Boat departure to Mari Mari Sepanggar Island. Boat ride will take approximately 10-15 minute
- 10.00am – Arrive at jetty and free at leisure. Lie back and relax or take a walk around the island and for the adventurous, jungle trekking is just nearby! Enjoy in-house facilities such as: lounges, beach chairs, hammock, beach mat, shower, changing room and washroom
- 12.00pm – 2.00pm – Makan time! Buffet lunch is served.
- 3.00pm or 5.00pm(Boat depart) – Depart back to Jesselton Point jetty. End the service
Tour included
- Return land transfer hotel city area to jetty
- Jetty fee
- Return boat transfer
- Welcome drink
- Drinking water
- Buffet lunch
- Snorkeling equipment (mask,snorkel,fins and life vest)
- Beach towel


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peugeot accident
A Peugeot 206 traveling to Bulgaria's second biggest city Plovdiv hit a Volvo, and then caught on fire, BGNES reported. All four passengers in the Peugeot burned to death. Their identity is being investigated.
The Volvo passengers, two women and a one-year-old kid, are taken to a hospital in Plovdiv. The child is not wounded, and the women are with minor injuries.
The traffic at the site of the accident will be completely stopped from 3:30 pm to 4:45 pm local time.
An investigation in to the cause for the terrible accident has already started.
Home » peugeot 206 accident » Burn to Death in Terrifying Bulgaria Car Accident
Burn to Death in Terrifying Bulgaria Car Accident
Posted by Veronica Hernandez on Wednesday, December 29, 2010
Labels: peugeot 206 accident


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Hook-N-Horns Ranch is proud of their versatility and diversity of crop production.
Wheat has been the primary crop grown at HNH Ranch for many years. Unfortunately, due to the current drop in wheat prices, Hook-N-Horns Ranch is focusing their efforts on a joint venture with Joe Max Freeman in growing millet, milo, and sudan for hay production as well as cattle grazing, thus more beef can be supplied to Premium Beef Feeders that are 100% grass fed.
These crops also benefit the local wildlife, most especially the deer, turkey, doves, and quail by providing natural food plots.
HNH is always looking to maximize the land's agricultural production while enhancing the natural environment for strong and healthy wildlife.


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JOLIET – There were four countywide seats up for grabs in this election in Will County and the votes were extremely close.
Ultimately, three incumbent Democrats held on for another term while a fourth Democrat won a first term.
County executive will serve unprecedented fourth term
Larry Walsh Sr. has retained his seat as Will County executive.
Walsh received 148,488 votes, or 53.24 percent, in defeating challenger Laurie McPhillips, who received 130,436 votes, or 46.76 percent.
Walsh, a Democrat from Elwood, will begin his fourth term as the county's CEO in January.
In his campaign, Walsh touted the progress the county has made in his time working together with the Will County Board. He will get an opportunity to help see several projects come to fruition.
Walsh did not immediately return calls for comment on Tuesday night.
McPhillips, a Plainfield Republican and former Will County employee and elected official, promised to hold the line on taxes if elected. She also said that after 45 years in different forms of elected office, that Walsh had become part of the establishment.
She vowed to challenge and direct executive office employees, and said she believes in term limits.
McPhillips has nearly 30 years experience in county positions dating back to 1985. She was Will County Recorder of Deeds from 2004 to 2008 but lost a re-election bid in 2008 and 2012. She was appointed in 2010 to fill a two-year vacancy on the County Board.
Before early voters were factored in, Walsh had a small lead on McPhillips.
"I knew it was tough race," McPhillips said when reached for comment with all 300 precincts reporting. "His name has been around for 45 years, so I had a tough fight on my hands, but I think I did pretty well."
Walsh's lead grew when about 93,000 early voters were added at 10:15 p.m. McPhillips was hoping the 93,000 would turn out in her favor, saying "you never know, 93,000 is a lot."
Circuit Clerk race
There will be a new circuit clerk for the first time in 20 years.
Democrat Andrea Chasteen, a Frankfort resident who has worked in the clerk's office for 21 years, defeated Republican Marlene Carlson, an internet technology manager and Realtor from New Lenox, with 50.70 percent of the vote. Carlson got 138,751 votes while Chasteen received 142,704.
Four-term Democrat Pam McGuire did not seek another term. The clerk of the circuit court oversees about 130 employees who manage criminal, civil and traffic cases in Will County.
Auditor race
Incumbent Will County Auditor Duffy Blackburn, D-Joliet, defeated challenger Gary Good, R-Shorewood, with 52.76 percent of the vote. Blackburn received 148,070 votes while Good received 132,589 votes.
Blackburn has held the position of auditor for eight years. In a candidate questionnaire for Shaw Media, Blackburn cited his accomplishments in the role, including making the county's books available online; automating and streamlining compilation and reporting; and restructuring the auditor's office to cut costs by nearly 40 percent.
Recorder race
In the race for Will County Recorder of Deeds, incumbent Karen Stukel, D-Channahon, defeated her challenger, Kristin Cross, R-Joliet, with 52.17 percent of the vote. Stukel received 145,528 votes while Cross received 133,437 votes.
Stukel has served as recorder for the past eight years and will now enter her third term. Cross held a management role in the recorder's office for nine years and now works as a real estate broker.
Stukel in a candidate questionnaire for Shaw Media cited the things she has achieved in her previous two terms, including cutting unnecessary spending and staff; introducing a property fraud alert program; implementing an electronic land records system; and starting a disaster recovery program that backs up all land records.
County sees boost in voter turnout
The county had 204,595 ballots cast as of 10 p.m. with all 300 precincts reporting. But when early voters – close to 93,000 – were added at 10:15 p.m. to voting totals, the gap in several countywide races widened.
Chasteen overtook Carlson after early voters were added, while Walsh, Blackburn and Stukel gained about a percentage point each.
In 2012, the county had 275,164 ballots cast with a 71.25 percent voter turnout. In 2016, the county had 296,800 ballots cast with 72.17 percent voter turnout.


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China is on pins and needles as it sees renminbi (Chinese yuan) fall. The government dares not risk massive capital flight for uncertain benefit in exports by depreciating its currency. The apparent increases in FX reserve over the past months could hardly conceal concerns over renminbi weakness, which has been driven by rapid slowdown in China's growth and exacerbated by the Trump-induced trade conflict which appears to be an endless game.
Last Friday, PBOC announced that the "counter-cyclical factor" has once again been used in exchange rate fixing, after abandoning it since the beginning of the year. Despite disguising the intervention as stabilization, the move evidenced that the government is really uncomfortable with further weakness in renminbi. The timing of the "re-introduction" is no coincidence. It is intentionally adopted in early- to mid- August, when US dollar is off from its peak and amidst strong criticism by US' Trump over renminbi weakness.
What is "Counter-Cyclical Factor"?
It is one of tools the PBOC uses to maintain renminbi in stable levels. First announced on May 26, 2017, the government explained that it would help prevent renminbi from being excessively affected by external volatility. Yet, it revealed no details about how the countercyclical factor would be computed or its weight in the new fixing mechanism. The tool only ran for about half a year and was suspended on January 9, 2018. Its comeback indicates that the daily renminbi fixing mechanism now contains three components:
- Previous day's USDCNY closing price
- Exchange rate movements of a basket of currencies
- Counter-cyclical factor
Timing for Using the Tool
China first introduced the counter-cyclical factor when the US dollar was falling and shortly after US-China trade negotiation. Recall that the greenback rallied shortly after Trump won the Presidential election in November 2016 before reaching a 14-year high in December. The reflation rally of the greenback was fully erased in mid-May 2017, following by further weakness thereafter. China has been responsive to US' call for strong renminbi. Somehow forgotten, US and China did agreed at the Mar-a-Largo meeting in May last year to "advance US-China economic cooperation with a 100-day action plan under the framework of the US-China Comprehensive Economic Dialogue". It was believed that US had urged China to allow its currency to rise, resulting in the announcement of the counter-cyclical factor weeks later.
Now, with USD in correction after reaching a 2018-high in the middle of this month and shortly after a US-China trade talk by low-level officials, China probably finds it appropriate to signal that it is defending the renminbi. Notwithstanding the rhetoric that the counter-cyclical factor is to stabilize the currency, the intervention is more on prevention the currency from weakening, rather than strengthening. Since the beginning of this month, USDCNY fixing has dropped -0.37%, compared with a -0.22% fall in USD index (DXY). During the period, onshore renminbi has gained slightly more than +0.1% against the greenback while the CEFT renminbi index has rising +0.39%. Obviously, the counter-cyclical factor is functioning to send renminbi higher.


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Look Like A Powerful Warrior With Spartan Mass!
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Ingredient Profile
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You know, the thing with scammers is that they're always going to find new ways to scam. It's what they do. And this new Google Translate phishing attempt is simple, yet brilliant. It's one you'll have to watch out for.
Most phishing attempts do at least a somewhat good job of creating replica pages for whatever site they're trying to jack your data from—like an Apple or Google login page, for example. But there's generally one big red flag that's fairly easy to spot: a shoddy URL. If you pay attention, the URL will give it away every time.
That's where this new phishing tactic stands out: it redirects through Google Translate, so the URL starts with "translate.google.com" and appears more legit than some gibberish crap URL. Even trained eyes could be forgiven for seeing "google.com" in the URL and assuming it's legit. That's why this one requires extra attention.
The phishing attempt works something like this: you get an email stating that something is going on with your Google account—someone is trying to access it, like in the header image of this post. The email looks convincing enough, so you click on the link, which is actually a garbage URL redirected through Google Translate. You put in your info, and the next thing you know some scumbag just gained access to your account.
To avoid falling victim to the crap (but clever) tactic, just pay attention—even more than normal. Check the email address the alert is coming from, for example. Security research company Akamai reported on an instance of this type of scam coming in from "email@example.com," which makes no sense at all. Why is Facebook asking for your Gmail credentials? They're not. It's someone trying to steal your stuff.
Otherwise, just watch out for the "translate.google.com" URL. Google isn't sending official emails through Translate, because again, that's just stupid.
Be vigilant, be skeptical. Question everything. Pay attention. Oh, and enable two-factor authentication everywhere. You know, just in case.
- › How to Scan a File or Folder for Malware with Microsoft Defender on Windows 10
- › How to Use the whois Command on Linux
- › Don't Worry: Windows 10's Control Panel Is Safe (For Now)
- › How to Skip the Recycle Bin for Deleting Files on Windows 10
- › How to Select and Edit Messages with the Up Arrow in Slack


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Wood mountain clearance delay slammed by angry St Albans MP
PUBLISHED: 17:59 14 March 2015
Its name - Navitas - is Latin for energy and zest, yet the company in charge of clearing a mountain of wood waste from a local Green Belt site appears anything but fleet-footed.
And moving at a snail's pace to remove an unsightly mound of wood still erupting from Potters Crouch has earned site operators Navitas Environmental Ltd a rap over the knuckles from irritated St Albans MP Anne Main.
The politician has again complained to the Environment Agency (EA) about the Appspond Lane waste site, situated in St Albans' Green Belt fringes, between the M1 and A414 near Hemel Hempstead.
Mrs Main is concerned that thousands of tonnes of wood waste remain despite promises from Navitas - which gained an environmental permit last year - that the pile would be removed.
The site has long been a source of controversy as it has contained excessive volumes of wood waste for years and when a fire broke out in November 2012 it took the previous operators, Wood Recycling Services Ltd, until February 2013 to fully extinguish it.
Mrs Main was told by the EA that 9,500 tonnes remained, even though the agency was hoping the waste would be removed and shipped abroad for incineration.
But the operators have apparently had problems removing the waste mountain because of equipment failure and the closure of an incinerator it was using in Germany for annual maintenance for a month.
The EA told the politician it was disappointed that no waste had left the site for several months.
A fed-up Mrs Main said: "We have seen little progress. I understand the EA is frustrated but what local residents see is nearly 10,000 tonnes of wood waste."
An EA spokeswoman said: "We estimate the operator has removed 5,500 tonnes of waste, with a further 9,500 tonnes remaining."
She said it was "regrettable" Navitas had failed to follow agreed timescales to clear the waste.
Andy Beck, managing director of Navitas, said he was surprised that Mrs Main had complained to the agency, as the firm had not been contacted by her.
He said the company was trying to have the wood processed closer to home, because it was expensive to ship it to Germany.
But Navitas intends clearing the remainder shortly as it will begin building a £60 million biomass boiler at the site this summer, to process 86,000 tonnes of dry wood waste annually to generate 12MW of power.
If you value what this story gives you, please consider supporting the Herts Advertiser. Click the link in the orange box below for details.


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The University maintains a periodic inventory system to track all of its assets by utilizing the PeopleSoft Asset Management System (AMS) module. The University maintains an accurate record to ensure that those non-capital assets with a high propensity of theft remain at the University and those capital assets, directly affecting the University's financial records, are still in the University's care, custody and control.
At least one month before the end of the University's fiscal years ending in an even number, the Asset Program Manager is required to provide a detailed status report of all the assets.
Our office starts this the Summer before the final report is due. This allows our office the flexibility to enter the classrooms, laboratories, offices and residence halls with a minimum of disruption to the offices, departments and students. At least two business days before the visit to a building, our office will confirm the date(s) of the visit with the Building Administrator. During the first pass of the campus, we record the location of each asset by scanning the barcoded property label and/or reading the label number and recording it in a handheld scanner. After our office has walked through all the buildings, the data collected is compared against the data in AMS.
We are scheduling the next Physical Inventory, which will start on May 28th, 2019. We will be visiting the last building in August. Our office will do our best to adhere to this schedule to visit each University building.
If there any discrepancies, they are noted and researched for further examination. Each department, with discrepancies, is sent a listing of all the assets under their control that could not be located. The departments have 30 calendar days to respond with the current status and location of the listed assets.
If a missing asset can not be located and all reasonable steps have been taken, the department is required to turn in a completed and signed University Equipment & Information Form and is required to promptly notify the University's Department of Public Safety of this for further investigation.


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Phone: (208)855-4430
Degrees and Certifications:
Mrs. Elizabeth Sherod
Hi, My name is Elizabeth Sherod and I have been teaching for 28 years. I have a BS in Education from Bowling Green State University. I taught Kindergarten for 16 years with Cincinnati Public Schools. I have been teaching Kindergarten for 14 years with Meridian School District. I am married and I have 3 children.


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For the second weekend in a row, mutant superheroes are tasked with saving the summer box office.
"Teenage Mutant Ninja Turtles: Out of the Shadows" hits 4,000 theaters this weekend and is projected to bring in roughly $40 million at the North American box office, according to analysts.
The sequel to the 2014 hit is not only a big film for Viacom's Paramount Pictures, but for the early summer movie season.
The summer box office is currently down 4.1% from the same point in the season last year.
"Ninja Turtles" is hitting theaters after a soft Memorial Day weekend that had "X-Men: Apocalypse" debut with a fairly ordinary performance and "Alice Through The Looking Glass" flop big time.
The original film starring the mutant turtles who love pizza and protect New York from the evil Shredder was one of the biggest surprises of the lackluster 2014 summer movie season.
The film opened to $65 million in August 2014 before going on to make nearly $500 million worldwide.
It was also a big hit internationally with 61.2% of its worldwide totals coming from overseas.
But with a 36% score on review site Rotten Tomatoes, the turtles may have to fight to bring in a big audience.
So the Ninja Turtles like the X-Men before them may be under pressure to get the summer on track.
"The perception of the strength of the summer movie season is riding heavily on the hard-shelled backs of the Ninja Turtles this weekend," said Paul Dergarabedian, senior media analyst at comScore. "A series of recent under-performers and tough comparisons to last year have the industry as a whole questioning the drawing power of this year's collection of summer films."
Even if the turtles are not the heroes in a half shell that the box office needs, big films like Pixar's "Finding Dory" and "Independence Day: Resurgence" — two more sequels — are also on the June schedule.
And if the June swoon is still in effect after that, July has a healthy slate of films like the "Ghostbusters" reboot and "Star Trek Beyond" that may warm the summer box office.
"If history has taught us anything, it's that the fortunes of summer can rise and fall seemingly in an instant," Dergarabedian added. "As quickly as everyone trashes the performance of the season, a series of solid performers and unexpected delights can suddenly turn all that talk of malaise into praise and accolades."


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Arts Fundraising Mentorship Program + Australian Tapestry Workshop
In 2017 we offered 12 arts fundraising mentorships for Australian arts organisations. Successful art organisations were matched with an experienced arts fundraiser and worked on their fundraising strategy for 10 months.
The Australian Tapestry Workshop is regarded as an international centre of excellence for innovative, contemporary, hand-woven tapestries, created in collaboration with leading artists, architects & designers.
We talked to Josephine Briginshaw, Development Coordinator at Australian Tapestry Workshop about their involvement in the mentorship program.
Aims for the program
After participating in many Creative Partnerships Australia workshops I knew our participation in the Arts Fundraising Mentorship Program would be exceptional and have a significant long-term impact.
As an emerging arts fundraiser, I saw an opportunity to develop a worthy bequest program for the Australian Tapestry Workshop (ATW) as well as boost my skills and develop professionally.
The ATW needs a bequest strategy to financially secure the future of the organisation and uphold our vision – to maintain our position as a world-leading tapestry workshop, creating and promoting contemporary hand-woven tapestries.
Mentor relationship
My wonderful mentor was Jill Colvin, Director of Philanthropy at the Australian Chamber Orchestra.
Jill has brought a wealth of knowledge to the mentee/mentor relationship not only as philanthropy professional but through her experiences working in marketing, digital strategy, brand management, business development, philanthropy, relationship management and communications.
The ATW realised the need to start fundraising through an annual appeal, to diversify our income and expand our public engagement.
Now in its sixth year, our annual GIVE AN INCH appeal has a loyal donor base who are committed to the ATW as a unique arts organisation.
Beyond GIVE AN INCH the ATW and the Tapestry Foundation of Australia seek and steward major donations for the creation of tapestries in public spaces such as hospitals, war memorials, libraries and art galleries.
Additionally, visionary supporters have enabled ongoing donor programs including the Hancock Fellow (an international speaker program) the Myer Fund (weaver professional development) and the Kate Derum and Irene Davies Awards for Small Tapestries.
Long-term impacts
Jill and I have worked together to develop an ATW bequest program strategy to provide a clear, well researched and strategic approach to developing and implementing bequest related communication materials and handling procedures.
As well as ensure that all of the ATW's employees and stakeholders have a good understanding of the legal essentials associated with bequests and wills.
Jill also joined me at a recent Board Business Development and Marketing committee meeting, at which we briefed ATW Board of Directors on the bequest program.
Jill and I have been working on marketing materials to launch the program in 2019 and a procedures manual.
It was wonderful to be able to delve into research materials as suggested by Jill, and then catch up in person to chat through ideas and get feedback.
If I wasn't able to progress on the bequest project, due to other priorities we'd use our time to catch up on and discuss other ATW fundraising projects, approaches and opportunities – every conversation with Jill has been extremely beneficial to myself and the ATW.
I am very fortunate to have a mentor who is understanding of the limited resources of a small arts organisation.
You can donate to the Give an Inch Appeal here.
Find out about more of our mentorship programs here.


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Moon Mother Hemp Co. has developed an amazing organic balm for your best friend. A healing pet balm made with USDA organic full spectrum hemp extract to soothe sore paws and other external irritations. Moon Mother Hemp Co. puts the same care and love into developing their pet products as they do with all their products. They do not take short cuts. The Moon Mother Hemp Co. pet products are formulated specifically for your pet using only 100% natural and organic ingredients.
As their name would suggest Moon Mother Hemp Co. utilizes the elements of the moon. They plant, harvest, infuse and create CBD products during specific phases of the moon in order to harness the energy of those phases.
Ingredients: Olive Oil*, Calendula*, Plantain*, Comfrey*, Beeswax* & Full Spectrum Hemp Extract Made from USDA Certified Organic Hemp (*Certified Organic)
Category: carthook_checkout, CBD, Moon Mother Hemp Co., Pets


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2019 Gulgong Cup: All the action and moments of the race meet
Hundreds of racer goers turned out to witness Mr Pumblechook take out the 2019 Gulgong Cup.
Australian Community Media was there to capture the action and outfits.
It's Gulgong Cup time! #gulgong#horseracingpic.twitter.com/01t2JwfpP7— Jay-Anna Mobbs (@mobbs_jay) June 9, 2019


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Let someone know you miss them!
Snow much themed top and bottom decorative cards use a deep blue card stock paired with crackle paint snow man designed paper making a sturdy base for large white and light blue lettering. Top: YOU Bottom: MUCH
Snow much themed side decorative cards use a dark blue card stock paired with a crackle paint designed paper making a sturdy base for large white and light blue lettering. Left: MISS Right: SNOW
All decorative cards are handmade and have sticky foam backing making attachment to your care package easy and temperature proof. Coordinating tissue paper is deep green. Tissue sheet sizing is 20"x 30".
Decorative card kit contains:
4 - Missionary Monthly decorative cards
2 - Coordinating tissue papers
1 - List of themed and helpful ideas to fill your box
Note each kit does NOT include a box, purchase is for decorative card kit only. Decorative cards are made to fit a FREE USPS Priority Mail Flat Rate Box inner dimensions 11" x 8.5" x 5.5"


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Syracuse Face Lift Surgeons - Kansas
Finding a Face Lift Surgeon in Syracuse, KS is easy on Facelift Surgery 411. Simply select a state, then a city and you will be presented with an extensive list of Face Lift Surgeons. From there, you can choose to contact a Face Lift Surgeon directly by phone or email.
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How can I apply to be an entertainer or guest speaker on board?
If you are musician, duo, trio, band or classical musician, please contact our shore side Musical Director via email email@example.com.
If you are a Watercolour art instructor/Ballroom dance instructor/Bridge instructor please email their details to email@example.com
If you wish to be a speaker on board apply to email@example.com
All other entertainers, please send your details (biog/showreel etc) to email@example.com


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By Dr. Terry Willard, Faculty Member here at the BodyMind Institute
Blog Website: www.drterrywillard.com
Wild Rose College of Natural Healing Website: www.wrc.net
When most people think of digestion, they immediately think of the stomach. When a patient comes in and says they have a stomachache and I ask where, they usually point to their lower abdomen. The stomach is actually much higher – just under the left lower rib and diaphragm, crossing over the midline toward the right. The stomach is one of the major centers of the digestive tract. As we will see, this is where the next stage of disassembling the food starts. The giant food processor that is your stomach is quite a bit different than the one you might have on your kitchen counter, because, unfortunately it doesn't have a blade. This means that it can't break down large food particles that might have been impatiently swallowed too soon by the mouth. In fact, it is more like a cement mixer. This mixer is a strong, elastic, and muscular sack, which has the ability to change size and shape depending on the need. This mixer is not a namby-pamby sack; it is really quite tough, with ridges that are several millimeters thick.
Back to your journey, so far you remember going through the journey of chewing and swallowing – being carried down a canyon by Peristalsis. You remember approaching a gateway and it opening for you. You now remember moving through it and as you do, the ground disappears beneath you. You find subway falling into what appears to be a great cavern. Once you land on the concave ground of the cavern you look around and realize that you are in the middle of some sort of cosmic-looking amusement park. You look out through the thick glass windows of the subway, happy that you are not exposed to the strong acids in this amusement park. Then the walls move and you start moving rapidly from side to side while it turns in circles. It seems to you that part of the ride must involve a water feature because you are constantly sprayed with acid liquid of some sort. But unlike water which is neutral, this liquid is highly acidic. The ride is so thrilling, that part of you wishes it would never end. But then an hour goes by. Then two hours. You are starting to get really tired of this ride. By hour three you have almost nothing left in you to even keep yourself upright anymore. Hour four rolls around and you collapse, completely incoherent and then you faint.
What you are remembering is your experience of being in your stomach. The average stomach can hold approximately 1 quart (950 ml), but can hold much more if you force it too. It secretes a stream of gastric acids powerful enough to burn your finger if you were to touch it, and digestive enzymes strong enough to rip apart the first bonds of proteins and fat. As we will see later, we need this strong acidic environment in the stomach. Its robust muscular action bounces the food from side-to-side, banging it against the stomach wall to assist with mixing in the juices and to break down the food as much as possible.
As exciting and fun as this part of the journey might be, the stomach is quite hard at work with three major tasks:
1. Storing the swallowed food and liquid.
2. Being a mixing machine to stir up food, liquid, and the digestive juices the stomach produces.
3. Emptying its contents slowly into the small intestine.
The average time you should expect this stage to take to be completely finished is about 4 hours. This can vary quite a bit. The time it takes is determined by many factors, but some of the most significant ones are:
1. The size of the meal ingested.
2. How thoroughly the food is chewed.
3. The contents of the food ingested.
4. The amount of gastric juice available.
5. How much the acids are diluted with other liquids while eating.
6. The amount of stress a person is under.
7. How long ago, and how much, you ingested in your last meal.
8. The motility (speed) of the digestive tract in general.
The first point, "eating until you are full," is a relatively modern occurrence and a product of Western culture. In Ayurvedic medicine–a Tradition from India–it is suggested that it is best to only eat until you are two-thirds full. The Okinawans (from a small island in southern Japan and considered to have one of the best life expectancies in the world) have a very specific diet. They use a principle called hari hachi bu, which translates to mean, "eat until you are 80% full".
These simple ancient rules can be scientifically supported. As you most likely already know, it is better to leave some space in your blender. Think about when you make a smoothie, it always works better if you leave some space and not fill it to the top.
If the stomach is too full, you will end up with large undigested food particles travelling into the small intestine and we have already seen what that means. Eating too much, or even too near bedtime, can put pressure on that esophageal sphincter, possible to end up with that reflux we saw earlier. By eating smaller amounts, and giving enough time between eating and lying in bed, can dramatically reduce the reflux.
I really like the old adage:
1. Eat breakfast like a King
2. Lunch like a Prince
3. And suppers like a university student that is coming the end of the month and is wondering how they are going to pay rent.
OK, I put a bit of a modern twist on the old adage.
The second factor also plays a huge role in digestive health. Various foods digest at different speeds. For example, simple carbohydrates move through the stomach relatively fast, while proteins and fats take a much longer time. This is very simple to understand, as simple carbohydrates only have one bond to break and can even be broken down in the mouth if you chew long enough. It takes only 15 – 30 minutes for these simple carbohydrates to be ready to leave the stomach.
Complex carbohydrates are, well, much more complex to digest and thus take longer, but proteins and fats take the longest. It can easily take 3 – 6 hours before they are ready to be released from the stomach. This contributes to the reasoning of one of the basic concepts of food combination. If you combine simple sugars with proteins or fat, the sugars will have enough time to start fermenting in the stomach, while waiting around for their slower partners to be ready to leave. Consider how exhausting the amusement park ride was for you, and imagine what it would have been like with young children with you, anxious to go on even more rides when you just want to take it slow and even just sit down for a minute to catch your breath. You can imagine that this might irritate and agitate you. In the case of the simple carbs and proteins, this agitation creates gas, putting pressure on that esophageal sphincter again, and we already know were this is going – up the reflux road. So, it is better to eat your simple carbs 30 minutes before the proteins, or three hours after. So, growing up, this is probably the only time your mother was wrong and you were right. It actually is best to eat your dessert first, or maybe three hours later – but what kid has that kind of patience?
The third factor of digestive processing – the amount of gastric juices – can be equally as important to many people's familiar friend – well, acquaintance – reflux. If you do not have enough gastric juices, of course, it is going to take longer for the stomach to do its job, thus slowing the whole process down. This lag period in the stomach can be caused by many factors, some of which are eating too fast, stress, age and taking antacids. Yes, that last one is quite interesting, because if you watch TV, or even worse, go to your medical doctor and complain about reflux, they will suggest an antacid, or even a proton pump inhibitor (PPI). It doesn't take a medical degree to understand that this is not very productive for you. If the problem is already one of too low a level of gastric acids, how could lowering it make the problem better? The thing is that it relieves the symptoms, but makes the problem worse in the long run. When I said this wasn't very productive, I was not telling the whole truth, because it is very productive – for the pharmaceutical companies and the visits to the doctor to get the prescriptions. This, of course, assures more significant health issues in the gastrointestinal tract (GIT) later on down the road. The first one to be seen is usually irritable bowel syndrome (IBS). There is a long list of health issues that can occur from too many large food particles getting into the small intestinal tract. The major ones include:
Back to the theme park in the cavern that is the stomach. You remember starting to regain consciousness and feeling completely limp, just as your subway comes away from the ride and, on a wave of liquid, takes you to another gateway. Above the gateway, you remember noticing a sign that says 'Pyloric Gateway – Authorized Chyme Only'.
What happens when the stomach has broken food down as much as it can, the pyloric sphincter opens at the bottom of the stomach and lets what is called 'chyme' pass into the first stage of the small intestine. Chyme is the food broken down into a consistency of toothpaste, mixed with digestive enzymes. This stage is called the duodenum ("doo-wah-de-num").
As you pass through the gateway, you recall arriving into a long cavernous tunnel with spectacular stalactites and stalagmites. The subway keeps moving you along, with some of the liquid from the stomach cavern pooling on the ground around you. You tried to look down the tunnel, but could not look far because not only does it apparently twist and turn, but its walls also seem to constantly fold inward. You remember looking around, and feeling an enormous sense of awe as you observed the wonderland full of marvelous flora (plants) that live amongst the magnificent, magnificent stalactites. When you looked closer at the stalactites, they even have what look like smaller stalactites on them! Wait, on second look they seem much more flexible, almost like a 1970's shag carpet. These formations and microorganisms, along with a host of digestive enzymes, are what help to break down the proteins, fats and complex sugars to be absorbed into the body.
Suddenly you feel a vibration under your feet and a tidal wave of greenish-yellow liquid comes surging in. This juice is full of bile and pancreatic enzymes to aid in the next stage of digestion. Again you are happy to have those thick windows to observe through, as the environment is changing rapidly from acidic to alkaline.
The next blog is the adventures of the Small Intestine . . .
Want To Learn More About Fermentation?
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For over forty years, Terry Willard, Cl.H., Ph.D., has studied the medicinal properties of plants. He is recognized as one of North America's leading Clinical Herbalists. He appears regularly in the print and electronic media as an exponent of responsible herbal use. He is the past-president of the Canadian Association of Herbal Practitioners, a professional member of the American Herbalist Guild and in the Canadian Health Food Association's Hall of Fame. Dr. Willard is the author of twelve books on the subject of Herbs including the pivotal Wild Rose Herbal Series – a series of three textbooks written to educate herbalists. Two of his books, Mind-Body Harmony and Dr. Willard Flower Essence: Emotional Alchemy and Spiritual Evolution, have been particularly popular with the general public.
Recreate your Relationship with Food: Video interview with herbalist Yarrow Willard
Tongue-to-Bum Part 7: The Large Intestine – Microbiome and The Last Watering Hole
Tongue-to-Bum Part 5: Small Intestine – Grand Central Station of Digestion
Tongue-to-Bum Part 3: The Mouth – Goes Chew, Chew, Chew
Tongue-to-Bum Part 2: Our Digestive Tract is Like the London Tube
Tongue-to-Bum Part 1: You Are Not Only What You Eat
Digesting Raw Foods
What You Need To Know About Food Combining By David Wolfe
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SUN TRACKER is proud to include the industry-exclusive STOW MORE™ seat storage system standard on all 20' and larger pontoons! This patent-pending system includes an added compartment in select seat backs that increases storage in those lounges by 50%.
An added benefit of a backrest storage compartment is accessibility. Whether at rest or underway, compartments can be easily opened without forcing seat occupants to stand and lift seat cushions.
Plus, on the FISHIN' BARGE® 22 and 24, an additional compartment can be found at the aft fishing deck; perfect for stowing all your tackle boxes for easy access while fishing.
In addition to convenience, we have made it possible to secure belongings better by adding a new lockable storage compartment onboard every 20' and larger pontoon model. We also upgraded the drain channels around the perimeter of each compartment
to deter water intrusion even more!
Pontooning has never been more convenient!


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New Cholesterol Guidelines: What You Should Know
By Dr. Jeff Chamberlain, MD More Blogs by This Author
There has been a lot of talk about the "new cholesterol guidelines" published by the American College of Cardiology (ACC) and the American Heart Association (AHA). If you read news media and blogs, you will get a lot of biased opinions on these guidelines.
In this blog series I will dig into research and cut through the biased opinions, bringing to light some interesting facts about cholesterol, strokes, and heart attacks. I will also discuss how a person can decide if starting a statin, or other cholesterol medication, is right for them.
The stated goal of the new guidelines is to reduce death and disability from Atherosclerotic Cardiovascular Disease (ASCVD). ASCVD
What are the new guidelines talking about?
The guidelines throw around some words that most of us don't use on a daily basis, so let's get some definitions out of the way:
- Cardiovascular Disease (CVD): a term that lumps together diseases of the heart or blood vessels.
- Atherosclerosis: when plaques build up in the arteries causing hardening of said arteries. These plaques block up the blood vessels, which in turn reduce the blood supply to the heart of brain.
- Atherosclerotic Cardiovascular Disease (ASCVD): diseases of the heart and blood vessels that come from hardening of the arteries. These would include heart attacks (also called Myocardial Infarctions or MI), angina (chest pain from hardening of the arteries in the heart), and strokes.
- Primary Prevention: doing things to prevent the first heart attack or stroke.
- Secondary Prevention: doing things to prevent another heart attack or stroke in a person who has already had one.
Atherosclerotic Cardiovascular Disease Stats
- #1: Cardiovascular disease is the number one cause of death worldwide. Having a heart attack or stroke is also a major cause of disability. Heart disease is the leading cause of death for both men and women.
- 1 in 4: About 600,000 people die of heart disease in the United States every year. That's 1 in every 4 deaths.
- 385,0000: The number of people who die of coronary heart disease (heart attack) each year - the most common type of heart disease.
- 715,000: The number of Americans who have a heart attack each year.
- $108.9 Billion: The cost of Coronary heart disease to the United States each year.
- 130,000: The number of Americans killed by stroke each year.That's 1 in every 19 deaths.
- 4: The number of minutes between American stroke deaths. On average, one American dies from stroke every 4 minutes.
- 795,000: The number of people who have a stroke every year in the United States. About 610,000 of these are first, or new, strokes.
- 1 in 4: The number of strokes that are recurrent.
- 87%: the percentage of strokes that are considered "ischemic" - when blood clots block the blood vessels to the brain.
- $38.6 Billion: The cost of strokes in the United States each year. This total includes the cost of health care services, medications, and missed days of work.
Non-modifiable Risk Factors (things we can't control)
Family History: It is important to remember that, when looking at CVD risk, we need to look at our 1st degree relatives (father, mother, brother, or sister) who have a history of CVD at an early age. An early age is defined as a male younger than 55, or a female younger than 65. This means that if your dad had a heart attack when he was 75, it probably does not tell us very much about your risk of having a heart attack. But, if your sister had a heart attack at age 60, you are at an increased risk. These risk predictions are developed based on data, and are not perfect. For example: if all 5 of your uncles had heart attacks when they were 50, but your dad is now 70 and has not had a problem with his heart, then we have no idea if your risk for a heart attack is increased.
Age: With age comes an increased risk of having a heart attack or stroke. Although a healthy lifestyle can help reduce the effects of aging, there is nothing we can do to stop time.
Gender: Although there are a growing number of women who have heart attacks, males are still more likely to experience cardiovascular disease.
Modifiable Risk Factors (things we can attempt to control)
Because it is so common, even a relatively small reduction in the rates of cardiovascular disease would drastically decrease the number of heart attacks and strokes we see every year. Here are the best ways to lower your risk:
Smoking: Quitting smoking is probably the #1 best thing a person can do for their health. Why does smoking increase the chances of a heart attack or stroke? Smoking causes reduced circulation by narrowing the blood vessels (arteries) and drastically increases the chances of a heart attack or stroke. That being said, it is very hard to quit smoking, as nicotine is incredibly addictive. Most of my patients who quit smoking tell me that they have tried to quit several times, and then one time it "just worked." So, if you are a smoker, try as many different techniques as you need to, and don't quit quitting.
High Blood Pressure: Having elevated blood pressure because of a high salt diet, inactivity, obesity, or even genetic factors. No matter why you have high blood pressure, it is important to get it under control. "Normal" resting blood pressure is Systolic (the high number) less than 120, and diastolic (the low number) less that 80. A blood pressure of 120-139 Systolic, or 80-90 Diastolic, is considered pre-hypertension. A blood pressure of 140 Systolic, or 90 Diastolic, is considered hypertension and puts you at increased risk of having a heart attack or stroke.
Diabetes: Diabetes is a very difficult disease to live with. To compound said difficulty, having diabetes more than doubles the chances of having a heart attack or stroke.
Obesity: Obesity increase the chances of having a heart attack or stroke. For most of us, staying fit is a life long struggle, but it is very important to get to, and keep, a healthy weight.
Physical Inactivity: With modern conveniences such as sit down jobs, cars, busses, TV, computers, and cell phones, it is easier than ever to have an inactive life style. Moderate exercise, such as walking 30 minutes a day, dramatically reduces the chances of having a heart attack or stroke.
High Cholesterol: Basically, what it comes down to is this: the higher our LDL, the higher our triglycerides. The lower of HDL, the more likely we are to have a heart attack or stroke.This link brings you to a "Heart Attack Risk Assessment" by the American Heart Association. With it, you can put in your numbers and find out what the chances are you will have a heart attack in the next 10 years.
In this, the first part of the series, I laid down a framework that will help us dive into the specific nuances of these new guidelines. In my next blog, we are going to explore why the experts kept getting their cholesterol guidelines "wrong."
Stay tuned and stay healthy,
Dr. Jeff M.D.
American College of Cardiology/American Heart Association (ACC/AHA) published guidelines on cardiovascular risk assessment, and lifestyle changes and cholesterol-lowering treatment to reduce cardiovascular risk PDF


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Carver County, MNHome Menu
The programs listed below help reduce property taxes for various types of property and owners across Minnesota. In some cases, you will automatically receive a benefit if you qualify, without needing to apply. Others require you to file an application.
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Woodwarm Stoves , a manufacturer of contemporary handmade stoves, use Pegasus Opera 3 with Pegasus XRL to benefit from greater efficiencies, more consistent information and enhanced visibility, all of which will help to accelerate the company's growth plans.
In the wake of significant business growth, the management team at Woodwarm decided to move away from the company's legacy systems in lieu of a more scalable, robust platform. Having reviewed packages from Sage and Pegasus, Opera 3 was selected based on its ability to support processes across all areas of the business, from finance and payroll to CRM and inventory management.
"Having deployed Opera 3 with the support of Pegasus Partner ABS, we now have the right platform to pursue our growth plans, and are already seeing efficiency gains, particularly in our finance department," comments Sarah Beard, Office Manager, Woodwarm Stoves."Being able to keep a much closer eye on our workflow is hugely valuable in maximising productivity and ensuring that economies of scale are exploited. We are particularly looking forward to using Pegasus XRL, which will enable us to generate reports on any aspect of the business in a matter of minutes, all in a consistent format. Armed with this information we can make much more informed decisions and exercise greater control over our future plans."


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|May 3rd, 2008, 06:06 AM
Major Player
Join Date: Aug 2006
Location: Manchester, UK
Posts: 755
Green Screen Advice
I took a phone call yesterday from a client enquiring about the possibility of me doing some green screen/chroma-key work. As usual I have to get the ball rolling pretty quickly (although I prefer it this way - it's the only way to learn!) and will set up a meeting some time next week.
I suggested I'd look into over the weekend and have set aside time to investigate the realms of this technique (having not promised anything but keen to give it a go).
I have a couple of browsers open from the Ken Stone website with a great deal of helpful tips and techniques, but would love to hear from you folks on here (where to be fair I've amassed most of my related knowledge from :) ).
There were a couple of posts on the JVC boards relating to this subject (which I've read through) but they are a couple of years old (and may have referred to older versions of FCP).
I'm running FCS1 (FCP5, motion et al) alongside the HD100.
I think the key here is budget (possibly on their part as well as my own)....which is as constricted as ever. The footage may end up as clips on websites (it's for a design company) rather than DVD, but until I meet I can't be sure.
I could probably extend to purchasing the cheapest possible muslin (a poster on here has used a roll of graphic paper with apparently decent effects); I'd thought of popping in to either a large, local camera store, ebay, or perhaps a fabric shop. There are a great deal of solutions out there (plug ins; AE etc) but I simply cannot go that route at the moment.
The DVcreators site has a few good tips about lighting (which again is on a budget...might be a case of hiring for a day and using the living room as the 'studio') with advice on a uniform zebra and lighting the subject from above producing a white rim around the subject. Ultimately it will come down to trial and error, but it might be a good opportunity if all goes ok.
Any suggestions would be greatly received.
ps: is there chromakey work on Tim's (soon to be PAL? :) ) tutorial DVD?
|May 3rd, 2008, 11:10 AM
Join Date: Aug 2005
Location: Toronto, ON, Canada
Posts: 3,637
I'm afraid I didn't get into green screen in the volume 1 ProHD DVD. The rules of lighting for green screen apply to all cameras, HD, SD or film, so we might do something for another 'Cinematography Tips DVD' idea we've been batting about.
Here is my #1 tip for green screen work: counteract spill with 'minus green' gels (magenta.) Spill suppression will work to a certain extent in post, but try to get rid of it all on set and you'll be a happy camper. The basic concept is that the opposite colour to green is magenta, so magenta will cancel it out.
To do this turn off your key and fill lights, leave the green screen illuminated, and then rim light/back light your subject with 'minus green' until you see no spill. This is especially important on subjects with blond hair or a bald head.
Here's an example I shot for a client last year. http://www.intervent.ca/programs/ Click on the "90 second educational video" to see the end result. This was shot at 720p30 with an HD100 and the 13x3.5mm lens. I easily composited and keyed everything within Apple Motion 3.
EDIT: Added a behind the scenes photo from that shoot so you can see how it was lit. The BG was lit flat mostly with a motorized Broncolor Cumulite on fill mode and the lower shadow areas filled in with a Rifa softbox. The subject was filled with a Diva Kino, a 150W tungsten Fresnel used for an eye light, keyed with another Rifa (which also spilled onto the green screen) and 150W Fresnels with minus green were used for rimming his head. I would have normally only used one, but the client wanted a second hotspot on the other side of his head for "symmetry." I wasn't totally happy with this but you have to do what the client wants sometimes.
Tim Dashwood
|May 3rd, 2008, 11:56 AM
Regular Crew
Join Date: Jan 2004
Location: Bellevue, Washington
Posts: 145
Tim's sugestion on magenta will work in most situations. I would presume thought that (in this case) a design company would be very particular about the light colors being used. Lighting a greenscreen is very subjective but there are a few "rules."
You probably already know this but the key (no pun intended) is to make sure that you don't light your greenscreen too much and that you light it evenly! We used to use cheap halogen worklights at a very high angle to the camera and that worked very well, most of the green spill hit the floor then. Also, keep your subject about 3 to 4 feet away (or more if necessary) from the greenscreen, that will also reduce the spill. Doing this made it so we didn't have to do very much (if any) color correction in post.
For a fill I usually used a bounce or kept the key very high and the fill low to eliminate shadows on the greenscreen.
|May 3rd, 2008, 12:24 PM
Join Date: Aug 2005
Location: Toronto, ON, Canada
Posts: 3,637
One more tip:
If there is any motion shoot above 1/48th of a second shutter. 1/100th will help minimize motion blur that will just cause you headaches later. You can artificially add motion blur back in after the key is cut.
Tim Dashwood
|May 3rd, 2008, 07:41 PM
Inner Circle
Join Date: Feb 2007
Location: Tucson AZ
Posts: 2,211
WOW, I agree with you that the double hot spot looks really strange. Even if it is "symmetric"
|May 4th, 2008, 03:10 AM
Major Player
Join Date: Aug 2006
Location: Manchester, UK
Posts: 755
Thanks everyone - I feel much better about this now (almost to the point where I may perhaps pull this off!).
Interesting to read you used halogens - because here's my [current] plan:
The client mentioned he wanted a quick test to show the team (he's the head of design and they are the folks requesting this project) but suggested I could merely test against my hand (as an example) over a bit of green/blue cloth - now I can imagine this would look 'bobbins', so I'd like to step this up a few gears as much as my budget allows.
Unfortunately I do not currently own any lights (believe me they're up there on my priority list) but would be willing to hire some in. I'll use my living room as a 'studio' and the use of halogens is interesting because directly above the backdrop are halogens - if I could use these to some effect then that would be extremely handy.
Again due to lack of budget, rather than purchasing a ready made frame for the green material I'll nip to the local hardware store and grab some ply in order to construct a (dismountable) frame. I have a ringlet device I can use to hold material taut if need be. Is there any type of suitable material I might be able to use which is pretty much 'green screenable'?
Tempting to look at some of the more costly solutions (the chromatte system with the led rings and glass embedded screen!) but absolutely not an option.
I can position the subject 3/4 feet in front of the screen but the due to the small size of the room the camera lens would have to be fully zoomed out (the camera will be also backed up against the back wall).
I'll shoot in 720p25 (over interlaced) as I'm fairly certain they'll be impressed with the progressive look of this camera.
I've read that you should have the zebra eliminated (a uniform zebra from a 'non hotspot' lit background) via one or two steps down (set zebra at 100%?) then when the subject is positioned then drop the aperture down a further couple of steps (drop from 2 to 4 as an example?).
Might there be any preferred scene files for this type of shoot?
Aside from not using transparent objects in the shot, green (or blue) clothing and over excessive movement, I'm good to go - the lighting is the most worrying part for me.
I'm sure I'll have a few questions come post production - I was intending to use FCP (5) rather than motion (v2) - I presumed FCP was the only way to go (if you only had the FCP suite at your disposal)?
Huge thanks for your time answering my questions.
Cheers all.
*This attachment shows where I intend to build the backdrop (directly in front of the brick fireplace/tv panel).*
|May 4th, 2008, 04:11 AM
Inner Circle
Join Date: Jan 2006
Posts: 2,290
Though I was never the guy responsible for lighting, I've been on a lot of greenscreen shoots--always in a controlled studio environment. #1 problem was always spill. We had a cyclorama and full body shots presented even more problems with spill.
The other thing is know your background before lighting the subject. Indoors? Outdoors? Which side it the key light?
Another useful tip would be to avoid using your fireplace for burning wood!
|May 4th, 2008, 04:32 AM
Major Player
Join Date: Aug 2006
Location: Manchester, UK
Posts: 755
Has anybody shot green screen outdoors?
I think I'm most worried about green spill - if it's not done well it end's up looking like a dogs dinner.
Yup - there's enough electrics within the fireplace to heat the room off it's own back!
Just spotted this material on ebay (seems like a good price too):
|May 4th, 2008, 06:18 AM
Regular Crew
Join Date: May 2007
Location: Brighton, UK
Posts: 153
An excellent chromakey solution...
Hi David
I am recently in a similar situation. My client wanted 17 interviews shot against a greenscreen, all to be shot within one day in Birmingham (while I am based in Brighton!). Time and distance meant I wouldn't have much time to set up an elaborate lighting system in their board room. Here was my solution.
I hired the Datavideo Chromakey, which is a dual colour LED ring with a retro-reflective backdrop cloth -this system does not require you to light the backdrop, you only need to light the subject, plus it gives up a perfect key in either blue or green depending on what the subject is wearing. You can see the system I hired here: http://www.hireacamera.com/camcorders/clk100.asp
Some considerations: you need a 82mm-72mm stepdown ring for use with JVC HD cameras. Also, I am presently exploring the use of the After Effects plugin 'Keylight', apparantly used on Harry Potter and other big budget films -you can download a 'rented' version of it that lasts for one day, for only £
1.75 (!) at http://www.thefoundry.co.uk as I have found most of the standard chromakey presets in NLEs are not good enough.
I have a May 10 deadline so will let you know how I get on.
Canon C300 Mk2 x 2, Rotolight Anova Pro and Neos, Ronin Gimbal, Phantom 4 Pro UAV www.danthecameraman.co.uk
|May 4th, 2008, 08:01 AM
Major Player
Join Date: Aug 2006
Location: Manchester, UK
Posts: 755
Cheers Dan - aye, I've seen that set up (Chromatte I think - developed by an ex BBC guy). I think there are a few dissenters mind but I couldn't tell you what their niggle with them was. Definitely a consideration however (I'll look into the step down rings, might need these for other lenses also) and perfect for you cross county trip :)
Unfortunately I don't have AE (add that to my wish list!) so I'll have to see how I get on with either FCP or motion.
Let us know how you get on with it Dan.
|May 4th, 2008, 10:17 AM
Major Player
Join Date: Jan 2008
Location: Utrecht, NL | Europe 3rd Rock from the Sun
Posts: 612
My 'rules' for ck-ing are:
- Light backdrop evenly with soft light, don't overexpose
- Get some distance between talent and backdrop, >> 3 ft.
- Light the talent as required (usually 3 point system)
- Flag lights to prevent spils
You can use green filters on the lights lighting the greenscreen; I've used Lee 138's for this with good results. The Lee 738 is supposed to be even better, but haven't tried it myself.
Depending on how you're shooting the talent, it can get more difficult. Wide shots or dancing is (much) more challenging than talking heads or fairly static medium shots.
Best go somewhere you have some room to work with. Your living room may not be the best choice. Having more room will enable you to control spill by moving the talent further from the backdrop and to choose the best camera position.
Having a good CK-pluging or app. make the work that much easier. I use Primatte Keyer (Red Giant Software) but I've also heard good things about dvMatte (dvgarage.com). Both of these are much better in spill removal then the standard keyer in FCP.
|May 4th, 2008, 10:25 AM
Major Player
Join Date: Aug 2006
Location: Manchester, UK
Posts: 755
Is spill really that obvious when you're filming (bearing in mind I've never been on any type of chromakey shoot)?
I think I might initially purchase the muslin green screen cloth I saw on ebay earlier (linkie posted) - for £28 (and apparently pantone colour matched) it's a start for test footage at least - but really it's the lighting I'm more concerned about.
|May 5th, 2008, 05:15 AM
Regular Crew
Join Date: May 2007
Location: Brighton, UK
Posts: 153
This technology has been used by many broadcast TV stations for the weather segments for years but is now just becoming available for others. As soon as the system was advertised here in the UK it was instantly sold out and is presently on back order, so I have only been able to hire it.
Canon C300 Mk2 x 2, Rotolight Anova Pro and Neos, Ronin Gimbal, Phantom 4 Pro UAV www.danthecameraman.co.uk
|May 5th, 2008, 09:45 AM
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|May 5th, 2008, 10:58 AM
Major Player
Join Date: Jan 2008
Location: Utrecht, NL | Europe 3rd Rock from the Sun
Posts: 612
First I heard of this so forgive my ignorance, but how do you prevent the LED ringlight from lighting the subject as well? It's right there on the lens (as seen on the link you provided).
Sure, the keylight will be much brighter than the LED's, but doesn't this create problems in the shadows?
P.S. I'm veering off topic a bit, maybe this calls for a new "Experiences with Datavideo CLK100 Chromakey solution" in Open DV or Photon Management forums?
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text: Books Philip Pastras Books by Philip Pastras Philip Pastras has written books about: Arts & Entertainment Nonfiction Biography & Memoir Facebook Twitter Flipboard Email NPR stories about Philip Pastras Summer's Most Magical Form of Transport: Books May 26, 2006 Here's a way to travel, without suffering the high prices of fuel these days: Read one of Alan Cheuse's summer reading book picks. One of them is bound to move you someplace beyond your beach chair. Summer's Most Magical Form of Transport: Books Listen Toggle more options Download Embed Embed <iframe src="https://www.npr.org/player/embed/5419729/5474456" width="100%" height="290" frameborder="0" scrolling="no" title="NPR embedded audio player"> Transcript Summer Reading: Fiction Excerpt: 'Let's Get to the Nitty Gritty' May 25, 2006 It's a lucky summer for jazz buffs who want to meditate on the funky stuff of life on earth. Alan Cheuse recommends pianist Horace Silver's memoir Let's Get to the Nitty Gritty in his summer-reading roundup for All Things Considered.


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Rep. Jesse White
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Former Pa. Rep. Seeking Help For 'Pathological Gambling Addiction' After Law License SuspensionFormer state representative Jesse White is once again in trouble with the law.
Former State Rep. Jesse White Sued By His Mother For $30KFormer State Rep. Jesse White of Washington County is in hot water again.
D.A. Plans To Drop Charge Against Bullied StudentA high school student that was found guilty of disorderly conduct for recording his classmates' verbal abuse appears to be getting help from the district attorney.
2 Candidates Join Forces To Challenge Rep. White In PrimaryThe KD Investigators exposed him posing under false identities on the Internet. That moved two people to challenge state Rep. Jesse White for his seat, but now one of those challengers is dropping out and joining forces with the other to try to get White out of office.


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Christmas Retail Checklist – Getting your Store Prepared
About the Author:
Chris Landry – Is the Managing Director of Colourfast, an international paper and plastic card printer based in Ontario, Canada. Colourfast –– http://www.colourfast.com/
He likes to create content which relates to retail industry and has created this infographic about getting stores prepared for Christmas. Christmas time is a crucial time for retailers – It's important to make the most of this time to get everything ready to help maximise sales over the holiday period. This infographic offers a handy checklist for retailers to make this job easier.


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Hey everyone! Sorry for the delay, traveling and getting side tracked over here! Anyway, lets talk about it! I don't really know how I'm feeling right now. Last week I said "is 1984 turning in to murder house?" Well – it's looking that way.
We not only saw Margaret commit more murders, but Montana FINALLY let her true feelings out by attacking Brooke. Of course Brooke was "shocked" again as to why anyone would want to try and kill her ( I'm telling you there is more to her) BUT it seemed as though she had no problem stabbing Montana multiple times!
Also, I kind of feel bad for Ray now. I know, I know, I said he was an awful person, but the poor dude didn't know he was dead. He also seems to be the only one at the end of the episode to show some compassion towards others & not want to kill them. I guess time will tell with him.
In all honesty I was disappointed with the episode. I wanted Margaret to get hers, and yet again she got away ( for now I hope). Also, we now have a bunch of ghost running around camp – two murders heading back to LA, and Brooke off to jail taking the fall for ALL murders. I wanted to not be right and be a little shocked, anyone else feel that way?
Needless to say, I am going to watch tonight's episode! -LOL. AHS also has twists and turns so I'm hoping they prove me wrong on some of my predictions!
I always love hearing your thoughts as well! Don't forget to comment below!
Always –


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June 10th, 2015 at 7:00 p.m.
Trinity United Methodist Church
2600 W. Pearl City Rd.
Freeport, IL. 61032
Barry Treu, Education Director of the Freeport Art Museum.
Mr. Treu will give a presentation about the programs available through the museum for Cub Scouts, Webelos and Boy Scouts. Programs include Art Achievements, Electives a Belt Loop and the Merit Badge.
Rich Tobin, John Nelson and possibly a guest are scheduled to give a presentation on Rendezvous activities in the area. The activities at many rendezvous events can include an element that is suitable for all ages of Scouting. These mountain men may display their wares and spin a yarn or two about the life of the mountain main and the American Indian.
District Committee Meeting and Commissioner's Meeting is the first Wednesday of each month. They are held at Community Reformed Church, 1421 W Galena Ave, Freeport, IL beginning at 6pm.
Roundtable is held the second Wednesday of the Month at Trinity Church, 2600 W Pearl City Rd, Freeport. This is the same time and place as the Wetassa Chapter, Order of the Arrow meeting. Maybe one of your Arrowmen need a ride?
Scouting For Food Unit Participation Packet
2016 Scouting for Food Unit Participation Packet


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Fearless Leader will be on a panel discussion about HTML5 "versus" native mobile applications at this year's x.commerce Innovate Developer Conference. We don't think it's a binary decision, and Jeff will be on hand to help explain. You can check out further details on the session here.
The x.commerce Innovate Conference is put on annually by PayPal to showcase their range of payment solutions. If you'd like to check it out, Appcelerator developers can get $200 off by entering the coupon code
APPCELL200 while registering for the conference.


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Talking Democracy
A civic education kit about elections in Victoria
Talking Democracy is a civic education kit for people studying English as an Additional Language or other courses in TAFE, school or community settings.
By using this kit students will learn about:
- electoral keywords and concepts
- three levels of government in Australia
- how to enrol to vote or update your details
- who can vote in Australia
- how to vote correctly.
Access the animations, facilitation guides and other resources below. Or, request hard copies by contacting our Education and Inclusion Team on 131 832 or email firstname.lastname@example.com
This resource was produced in partnership with Carringbush Adult Education. We are very grateful for their expertise and assistance.
Part 1: Three levels of government
Mohammed is an English language student. He is doing homework on government and elections in Australia. He calls the Victorian Electoral Commission (VEC) for more information. In this video he finds out about the three levels of government.
Part 2: Enrolling and voting
Mohammed continues his phone call with the VEC and finds out about how to enrol and how to vote correctly in the Victorian State Election.
Teaching kit
Watch the animations above and download the following resources to assist with your students' learning.
PART 1 – Overview
- Talking democracy overview (PDF, 1.2MB)
- Talking democracy overview (Word, 198kB)
PART 2 – Animation script
The animation script includes key words and glossary and can be used by students to support their learning.
- Talking democracy animation script (PDF, 10.0MB)
- Talking democracy animation script (Word, 199kB)
PART 3: Facilitator guide
For use in a range of educational settings to help facilitate discussion and learning activities.
- Talking democracy facilitator guide (PDF, 3.9MB)
- Talking democracy facilitator guide (Word, 201kB)
PART 4: Activity book
A set of assessment activities for use in classrooms. It is flexible and can be adapted to suit teaching and learning needs in a variety of education settings.
- Talking democracy activity book (PDF, 2.2MB)
- Talking democracy activity book (Word, 204kB)
Supporting materials
Eight large-format storyboards with a picture on one side and an explanation of the key concepts and terms on the back. They are useful if access to internet or audio visual facilities is limited. Some of the storyboards include interactive activities and can be used with the government services cards and ballot papers.
Download Talking Democracy storyboards (PDF, 5.7MB)
Download Talking Democracy storyboards summary (PDF, 8.0MB)
Government services cards
Picture cards featuring services provided by the three levels of government. Students can use these to identify and match services to each level. This is a good opportunity for students to make the connection between, democracy, elections, voting and their local community.
Download Government Services Cards (PDF, 1.1MB)
Mock ballot papers
These are to be used in the Community learning guide How do I vote? activity. There are two types of ballot papers with the following examples available for download:
- Legislative Assembly or lower house (PDF, 60kB)
- Legislative Council or upper house (PDF, 53kB)
Students will practice how to vote correctly through using mock ballot papers.
Enrol to vote forms
For students to complete with assistance. Up to date forms are available on our page Enrolment forms.
Find out more
Contact us by phone: 131 832 or email firstname.lastname@example.com if you would like to:
- order a hard copy of this resource
- book a free VEC electoral information session in English or community languages.
- provide feedback on our resources.
You can also:
- keep in touch with us through BeHeard, our community email alerts
- learn more about the Parliament of Victoria by booking a free tour at Visit Parliament (external link)
- follow us on Facebook or Instagram
- assist us by promoting this resource kit to your networks.
- order the resources by filling out our Talking Democracy resource kit order form (external link)