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John Chapters 5-8, Part 2
by Karl Kemp
We continue this verse-by-verse study of John chapters 5-8 here in Part 2, starting with John 5:24, which is a very important verse.
(24) Truly, truly, I say to you, he who hears My word [[Compare John 8:47. We cannot hear Jesus' word (mostly referring to the gospel of salvation through and in Christ Jesus) in an adequate way (with faith, which includes obedience) until we know and are committed to the fact that He is God the Son, the Messiah/Christ, who has been sent from God the Father.]], and believes Him [[Compare John 12:44. I prefer a translation like the following: "believes in Him" NKJV; Jerusalem Bible; "believeth on Him" KJV; "has faith in him" NAB; and "believes and trusts in and clings to and relies on Him" Amplified Bible. We must believe in (be committed in faith to) God the Father (and God the Son) to be saved.]] who sent Me [cf., e.g., John 3:17, 34; 5:36, 38; 6:29, 38, 57; 7:29; 8:42; and 10:36], has eternal life, and does not come into judgment [[I would translate "into condemnation" with the KJV; the NIV has "will not be condemned." The Greek noun is "krisis" (derived from the Greek verb "krino"). The BAGD Greek Lexicon (third edition, page 569, under krisis) lists John 5:24 (and John 5:29 and other verses) under this sub-heading: "The word often means "judgment" that goes against a person, "condemnation," and the sentence that follows...." See the discussion of John 3:18, 19 in my paper on John 1:19-4:54; krino is used in John 3:18 (twice); krisis is used in John 3:18.]], but has [already] passed out of death into life. [[Compare John 6:40, 54. Those who submit (in faith) to the Lord Jesus Christ and His word (mostly referring to the gospel) have already had their final judgment and already participate in the eternal life of God. Those disciples who had faith in Christ in the days before He died and poured forth the promised LIFE-GIVING, sanctifying, gift-dispensing Spirit (starting on the day of Pentecost) couldn't be born again yet - they could only participate in eternal life in a very preliminary sense through their relationship with Christ. Those who are BORN AGAIN/BORN FROM ABOVE by the LIFE-GIVING Spirit already participate in ETERNAL LIFE in a very substantial sense through the indwelling SPIRIT OF LIFE (cf., e.g., John 3:3-8, 15, 36; 4:14; 7:37-39; 17:2, 3 [These verses from the Gospel of John are all discussed in this present paper or my papers on John 1:19-4:54 and John chapters 18-20, which are available on this Christian article site.]; Rom. 8:1-17 [These super-important verses are discussed in my book, "Holiness and Victory Over Sin."]; 1 John 3:14; and 5:11-13). The fullness of eternal life, however, is reserved for the end of this age, when we will be born into the fullness of eternal life and glorified with Christ (cf., e.g., Rom. 2:7; 5:21; 6:22, 23; Gal. 6:8; 1 Tim. 6:12; Titus 3:7; Rev. 7:17; and 12:5).]] (25) Truly [Amen], truly [amen], I say to you, an hour is coming and now is [See John 4:21, 23 9 (see under John 4:21, 23 in my paper on John 1:19-4:54); 5:28], when the dead [spiritually dead; cf. Matt. 8:22; Luke 9:60; 15:24, 32; Eph. 2:1, 5; Col. 2:13; and 1 Pet. 4:6] will hear the voice of the Son of God, and those who hear will live. [[Here Jesus is speaking of the fact that the spiritually dead will hear (they will hear with repentance and faith) the voice of the Son of God (they will hear the new-covenant gospel of salvation in Christ) and they will live, starting with the new birth/being born from above. See under verse 24.]] (26) For just as the Father has life in Himself, even so He gave to the Son also to have life in Himself [cf. John 1:4; 5:21; and 6:57]; (27) and He gave Him authority to execute [or, "to do"] judgment [[The Greek noun behind "judgment" here is "krisis." See under verse 22. His "executing/doing judgment" here includes His giving eternal life to those who submit to Him and the gospel in faith and His condemning those who reject Him and the gospel throughout this age, and it includes His judging (both positive and negative judging) at the end of this age.]], because He is the Son of Man. [[On the "Son of Man" see under John 1:51 in my paper on John 1:19-4:54. I'll quote a few sentences from what Leon Morris says regarding this title, Son of Man ("Gospel According to John" ["Eerdmans, 1971], page 172). "In the Gospels it is used by Jesus as His favourite self-designation, occurring in this way over eighty times. Nobody else ever uses it of Him except Stephen (Acts 7:56) and the people in this Gospel [John] who inquire who Jesus means by the term (12:34). ... The origin of the term is probably to be sought in Dan. 7:13f...."
John (and the New Testament in general) makes it clear that the title "Son of Man" was not chosen to focus on the humanity of the Lord Jesus Christ, but His humanity is included; for one thing, the Son of Man came from heaven (John 3:13; 6:62), being God the Son (cf., e.g., John 1:1-18). I'll quote a few verses that relate to the Son of Man's having authority to execute judgment; then I'll list some other relevant verses: "...son your sins are forgiven. ... ...but so that you may know that the Son of Man has authority on earth to forgive sins..." (Matt. 9:2-8). "The Son of Man will send forth His angels, and they will gather out of His kingdom all stumbling blocks, and those who commit lawlessness, (42) and will throw them into the furnace of fire; in that place there will be weeping and gnashing of teeth. (43) Then the righteous will shine forth as the sun in the kingdom of their Father, He who has ears, let him hear" (Matt. 13:41-43). "Then Jesus said to His disciples, 'If anyone wishes to come after Me, he must deny himself, and take up his cross and follow Me. (25) For whoever wishes to save his life [his life in this world] will lose it [will lose his soul and real life]; but whoever loses his life [his life in this world] for My sake will find it [will save his soul and find real life]. (26) For what will it profit a man if he gains the whole world and forfeits his soul? Or what will a man give in exchange for his soul? (27) For the SON OF MAN [my emphasis] is going to come in the glory of His Father with His angels, and WILL THEN REPAY EVERY MAN ACCORDING TO HIS DEEDS [WORKS]" (Matt. 16:24-27). "...hereafter you will see THE SON OF MAN SITTING AT THE RIGHT HAND OF POWER, AND COMING ON THE CLOUDS OF HEAVEN [He is coming to reign, which includes His works of saving and judging]" (Matt. 26:64). Also see Matt. 19:28; 24:30, 31; 25:31-46; Mark 2:10; 8:38; 13:26; 14:62; Luke 5:24; 21:27; and Acts 7:56.]] (28) Do not marvel at this; for an hour is coming, in which all who are in the tombs will hear His voice [[At the end of this age, all the dead (physically dead) will be raised/resurrected. If we were limited to the information contained here in verses 28, 29, we would have to assume that all the dead, the righteous and the unrighteous, will be raised at the same time. Other verses make it clear, however, that the believers (the righteous) will be raised earlier, at the time Jesus returns ((cf. Luke 14:14; 1 Thess. 4:13-18; Rev. 12:5; and 20:4, 5 [I had a footnote: Revelation 20:4 pictures the resurrection of the believers who will be martyred during the reign of Antichrist in the second half of Daniel's 70th week. They will be resurrected at the end of Daniel's 70th week to join the large number of saints raptured at the time Christ returns (in the middle of Daniel's 70th week). Those raptured in the middle of Daniel's 70th week have already been reigning with Christ for three and one-half years. The fact that they are pictured seated on thrones at the beginning of Rev. 20:4 shows that they are reigning; that verse shows them reigning before the saints killed by Antichrist are resurrected.)) and that the "rest of the dead" (Rev. 20:5) will not be raised (for their final judgment at the great white throne judgment) until the end of the millennium (Rev. 20:5, 11-15). (The verses cited in this sentence are all discussed in my paper on Revelation chapters 20-22 that is available on this Christian article site.)]], (29) and will come forth; those who did the good deeds [or works] to a resurrection of life [[Compare Dan. 12:2. The righteous (the believers) will be resurrected into the fullness of eternal life with glorified bodies when the Lord Jesus Christ returns to begin to reign. This will include the believers of Old Testament days and all true Christians who will have died before that time. Their good works (their righteous lives) will demonstrate that their faith was real, and especially in the case of Christians (new-covenant believers) because they had been born again/born from above by the life-giving, sanctifying Spirit of God. As I mentioned, I believe the Lord Jesus Christ will return and the resurrection, glorification, and rapture will take place right in the middle of Daniel's 70th week.]], those who committed the evil deeds [or works] to a resurrection of judgment [[Greek krisis. I would translate "resurrection of condemnation" with the NKJV. The NIV has, "will rise to be condemned"; the KJV has, "resurrection of damnation." See under verses 22, 24. The unrighteous (the unbelievers) will be resurrected bodily (cf. Rev. 20:11-15), but they will not be resurrected into eternal life. Those whose names are not found in the Lamb's book of life at the great-white-throne judgment will be cast into the eternal lake of fire, which is the second death (Rev. 20:11-15). ((I had a footnote: As I discussed in some detail in my papers on Revelation chapters 20-22 and Matthew chapter 25 and "More Regarding God's Salvation Plans for the Nations," I believe (without being dogmatic) that the names of some of the people who are raised from the dead to stand before God at the great-white-throne judgment will be found in the Lamb's book of life and that they will have a place in God's never-ending kingdom as part of the nations, with the nations being distinct from God's true Israel (who reign with Christ throughout the millennial kingdom and then forever). If it is true that some of the names of these people will be found in the book of life, it is clear that they will be saved through the grace of God in Christ and His atoning death (cf., e.g., Rev. 21:27), and it is clear that their salvation was part of God's plan from before the creation of the world. The New Testament makes it clear that those who have been confronted with the gospel and rejected it have already had their final judgment, but (for one thing) many people have died with being confronted with the gospel.))]]. (30) I can do nothing on My own initiative. [The Greek prepositional phrase behind "on My own initiative" would more literally be translated "of Myself" or "from Myself." The Greek here is the same as in verse 19, where it was translated "of Himself" by the NASB; KJV; and NKJV.] As I hear [from the Father], I judge [In this context Jesus was speaking of His being given the authority to judge all people throughout this age and at the end of this age (cf. John 5:19-29).]; and My judgment is just [righteous], because I do not seek My own will, but the will of Him who sent Me [cf. John 6:38]. [[We can speak of God the Son's being subordinate in some ways to God the Father in His role throughout eternity ((I had a footnote: See under John 1:1 (including the footnotes) in my paper on John 1:1-18. Also see my subsequent papers, "Who Do We Worship?"; "Who Do We Pray To?"; "More on the Trinity"; and "The Name Yahweh and God the Father and God the Son." The last four papers are available on this Christian article site and the first paper will be on this site in the near future; all of these papers are available on my internet site.)), but it was clearly necessary for the Son to be subordinate to and dependent on the Father in a special sense during the time of His life on earth as the God-man (He never ceased being deity), since He had temporarily laid aside the glory and some of the prerogatives of deity to become a man (but not just a man) and live on the earth.]] (31) If I alone testify about Myself, My testimony is not true. [[It seems that Jesus' primary point here was that if God the Father did not testify to the truthfulness of what He said about Himself and His ministry, then His testimony would not be true, but, as Jesus goes on to show, the Father did testify to the truthfulness of what He said. ((I had a footnote: Note that the Son's subordination to, and dependence on, the Father is strongly emphasized in John 5:17-30. I'll quote a sentence from what Marcus Dods says here ("Expositors' Greek Testament," Vol. 1 [Eerdmans, 1974 reprint], page 743), "Here...He means: Were I standing alone, unauthenticated by the Father, my claims would not be worthy of credit." Once we understand who Jesus really is (the God-man), we understand that His testimony is all the testimony we need to settle any issue.)) Jesus' Jewish opponents would have agreed that the testimony of God the Father was all that was needed to settle any dispute.
As reported in John 8:13, "the Pharisees said to [Jesus], 'You are testifying about Yourself; Your testimony is not true ["is not valid" NIV].' " I'll quote Jesus' response to this charge of the Pharisees given in John 8:14-19, "Jesus answered and said to them, Even if I testify about Myself, My testimony is true, for I know where I came from and where I am going; but you do not know where I came from or where I am going. (15) You judge according to the flesh.... ... (17) Even in your law it has been written that the testimony of two men is true. (18) I am He who testifies about Myself, and the Father who sent Me testifies about Me." Two witnesses were required according to the Mosaic Law (cf. Deut. 17:6; 19:15).]] (32) There is another who testifies of Me, and I know that the testimony which He gives about Me is true. [Jesus was speaking of God the Father here (see verse 37).] (33) You have sent to John, and he has testified to the truth. [John the Baptist testified to the truth regarding who Jesus was and what He had been sent to do (cf. John 1:6-8, 15, 19-36; 3:25-30).] (34) But the testimony which I receive is not from man [Jesus was speaking of the testimony of God the Father (see verse 37) and "the works which the Father [had] given [Him] to accomplish" (see verse 36).], but I say these things so that you may be saved. [[Jesus knew that the Jews (and the Gentiles) could not be saved apart from believing that He was God the Son, the Christ/Messiah, the Lamb of God, who had come from heaven to save mankind (to save all who submit to Him and the gospel in faith) from sin, Satan, spiritual death, and eternal condemnation, and to give them a place in God's eternal kingdom.]] (35) He was the lamp that was burning and was shining and you were willing to rejoice for a while in his light. [[Many Jews submitted to the ministry of John the Baptist (cf., e.g., Matt. 3:5-9; Mark 1:5; and Luke 7:24-30), and the religious leaders hadn't stopped him (some of them would like to have stopped him), but "the Pharisees and the lawyers ["experts in the Mosaic Law" (margin of NASB)] rejected God's purpose for themselves, not having been baptized by John" (Luke 7:30).]] (36) But the testimony which I have is greater than the testimony of John; for the works which the Father has given Me to accomplish - the very works that I do - testify about Me, that the Father has sent Me. [[I'll quote John 10:24, 25, "The Jews then gathered around Him, and were saying to Him, 'How long will you keep us in suspense? If you are the Christ, tell us plainly.' (25) Jesus answered them, 'I told you, and you do not believe; the works that I do in My Father's name, these testify of Me.' " The fact that God had prophesied in the Old Testament that the Christ/Messiah would do these works made these works all the more effectively testify to the fact that Jesus was the One sent from the Father (cf., e.g., Isa. 35:5, 6; 53:4-6 [with Matt. 8:14-17; 1 Pet. 2:24, 25]; 61:1-3 [with Luke 4:17-21]; Matt. 11:2-6; Luke 7:18-23; John 2:23; and 3:2).]] (37) And the Father who sent Me, He has testified of Me. [I'll quote 1 John 5:9-11, "If we receive the testimony of men, the testimony of God [God the Father] is greater; for the testimony of God is this, that He has testified concerning His Son. The one who believes in the Son of God has the testimony in himself; the one who does not believe God has made Him a liar, because he has not believed in the testimony of God concerning His Son. (11) And the testimony is this, that God has given us eternal life, and this life is in His Son." The Father had testified to Jesus in more than one way (including the works mentioned in verse 36; the miracles and revelations that attended His incarnation, birth, and young life; His speaking audibly from heaven regarding His Son when Jesus was baptized in water; and the revealing, drawing, testifying work of the Spirit), but the idea here (in this context) seems to be that the Father testified of Him in substantial, glorious detail in His Word, the Old Testament (cf., e.g., Luke 24:25-27, 44-47). (The New Testament is God's Word too, but it hadn't been written yet.) Note that Jesus goes on to speak of "[God's] word" in verse 38 and of "the Scriptures" (which are God's word) and of the "writings" of Moses (which are part of the Scriptures) in verses 39, 46, 47.]] You have neither heard His voice at any time nor seen His form. [[Jesus' opponents (unlike Moses [cf., e.g., Ex. 3:1-4:23; 19:1-6; chapter after chapter in the Mosaic Law speaks of God's speaking to Moses; 33:18-23] and to others) had not heard God's voice or seen His form. ((I had a footnote: I'll quote two sentences from what Andreas J. Kostenberger says here ("John" [Baker, 2004], page 192). "Old Testament figures who heard the voice of God include Noah (Gen. 7:1-4), Abraham (Gen. 12:1-3), Moses (Exod. 3:4-4:17; 19:3-6, 9-13; 33:11), Samuel (1 Sam. 3:4, 6, 8, 11-14), and Elijah (1 Kings 19:13, 15-18). Abraham (Gen. 18:1, 2), Jacob (Gen. 32:24-30), Moses (Exod. 33:11), and Isaiah (Isaiah 6:1-5) all 'saw' the Lord in one sense or another (see Carson 1991: 262; Morris 1995: 291)." The issue of seeing or hearing God (Yahweh) in Old Testament days is complicated by the fact that sometimes they were seeing or hearing God the Son in His preincarnate state, the Angel of the Lord (Yahweh). I have to assume, for example, that He was the One that Abraham saw and talked with in Genesis chapter 18. See my paper, "The Name Yahweh and God the Father and God the Son.")) They were not to be faulted for this, but they were to be faulted for not believing the word of God in the Old Testament (cf. John 5:46, 47), which was given through Moses and others, who had been chosen by God to write His word. It was essential for the Jews to submit to God and His word, to understand His word, and to act upon His word.
Jesus' Jewish opponents would have agreed on the need to submit to God and His word, very much including the writings of Moses, and they would have claimed that they were doing these things (cf. John 5:39, 45), but Jesus said that they did not really love God (verse 42) or really believe Moses (verses 46, 47), which they proved by rejecting Jesus (verse 38-40), and in other ways, including their receiving glory from one another and not seeking the glory that comes from God (verse 44).]] (38) You do not have His word abiding in you [contrast 1 John 2:14], for you do not believe Him whom He sent. [See under verse 37.] (39) You search the Scriptures because you think that in them you have eternal life [[I'll quote a few sentences from what Raymond E. Brown says here ("Gospel According to John 1-12" [Doubleday, 1966], page 225), "In Hebrew thought, the Law was par excellence the source of life. "Pirqe Aboth' ii 8 says: 'He who has acquired the words of the Law has acquired for himself the life of the world to come'; vi 7: 'Great is the Law for it gives to those who practice it life in this world and the world to come.' "]]; it is these that testify about Me [See under verses 36, 37. Compare Acts 13:27-29.]; (40) and you are unwilling to come to Me so that you may have life. [[Compare Matt. 23:37-39. Jesus showed in this discourse (John 5:37-47) that the unwillingness of His opponents to come to Him and to submit to Him and the gospel in faith stemmed from their unbelief (lack of faith) and lack of love for God the Father and His word. Their problem went much deeper than ignorance of the true meaning of God's word; they had a sinful heart problem, and they (most of them) were not open to their need to repent. (Faith and unbelief [and real love] are, at root, matters of the heart.) Their unbelief regarding Christ demonstrated that they were not willing to do God's will (see John 7:17). It was (temporarily) easier to reject Christ as a blasphemous sinner and to reject what He was saying.]] (41) I do not receive glory from men [Jesus always put God first and sought the glory that comes from Him (as we must), but He charged His opponents with living in the flesh (in a worldly way) and receiving glory from one another rather than seeking the glory that comes from God (see verse 44).]; (42) but I know you, that you do not have the love of God in yourselves. [The context helps show (and most commentators agree) that Jesus was speaking of their not loving God, in spite of their claims to the contrary.] (43) I have come in My Father's name, and you do not receive Me; if another comes in his own name, you will receive him. [The ultimate example of receiving another will be Israel's reception of Antichrist (cf. Dan. 9:27). False messiahs/prophets/teachers typically tell people what they want to hear, for one thing.] (44) How can you believe, when you receive glory ["Or honor or fame" (margin of NASB); "praise" NIV] from one another [cf. John 5:41; Matt. 23:5; and 1 Thess. 2:6] and you do not seek the glory that is from the one and only God? [[Compare Rom. 2:29. If religious people (including Christians) aren't very careful they can get so caught up in their religion and valuing the approval of their peers that God (for all practical purposes) is left out of the equation. Many such people never knew the reality of salvation in God to begin with, whether living under the old covenant or the new covenant. Those who seek God from the heart in faith (in accordance with the terms of His covenant with them) and the glory that comes from Him will know His approval throughout this age and will be rewarded with eternal glory at the end of this age (cf., e.g., Rom. 8:17, 18; Col. 1:27).]] (45) Do not think that I will accuse you before the Father; the one who accuses you is Moses, in whom you have set your hope [cf. John 9:28; Rom. 2:17-29]. [["The Jews" (cf., e.g., John 5:10, 15, 16, 18) were accusing Jesus of breaking the Law given through Moses, but Jesus says that in reality Moses was accusing them for not believing in Him, including their not believing what he wrote about Him in the five books of the Law (and what is written about Him in the other books of the Old Testament). The apostle Paul (along with Christ Jesus and others) frequently pointed out that the Jews were not keeping the Law given through Moses (cf., e.g., Rom. 2:1-29; 3:9-20; and 7:1-8:4).]] (46) For if you believed Moses, you would believe Me, for he wrote about Me. [[See Luke 24:25-27, 44-47; Acts 26:22, 23; 28:23-28 (cf. Acts 3:18, 24; 7:52, 53; 10:43; 13:28-30; and 1 Pet. 1:10). There are quite a few prophecies about Christ in the Pentateuch (cf., e.g., Gen. 3:15; 49:10; Num. 24:17-19; Deut. 18:15-19 [with Acts 3:22]), and Moses' writings are full of very important types of Christ, including the sacrificial offerings that prefigure the Sacrifice of the Lamb of God, especially the sacrifices of Passover (cf., e.g., Ex. 12:46 and Num. 9:12 with John 19:37) and the Day of Atonement. Furthermore, the Angel of the Lord that Moses (and others) wrote about in the Old Testament was God the Son in His preincarnate state (cf., e.g., Gen. 18:1-33; 22:1-19). (See my paper, "The Name Yahweh and God the Father and God the Son."]] (47) But if you do not believe his writings, how will you believe My words?' " [[Compare Luke 16:29-31. I'll quote part of a paragraph from what F. Godet says under verses 45-47 ("Gospel of John" [Zondervan, 1969 reprint], page 490). "... Every true disciple of Moses is on the way to becoming a Christian; every bad Jew is on that towards rejecting the Gospel. ... The words: 'wrote of [about] me,' allude to the Proto-gospel [Gen. 3:15], to the patriarchal promises, to the types such as that of the brazen serpent, to the Levitical ceremonies which were the shadow of things to come (Col. 2:17), more especially to the promise Deut. 18:8: 'I will raise up unto them a prophet like unto thee'; - this last promise, while including the sending of all the prophets who followed Moses, finds it consummation in Jesus Christ. - Ye would believe on me: in me as the one whom Moses thus announced. In truth, many of the prophecies had not yet found in Jesus their fulfillment. But we must think especially of the spirit of holiness in the law of Moses and the theocratic institutions, which found in Jesus its full realization. Moses tended to awaken the sense of sin and the thirst for righteousness, which Jesus came to satisfy. 'To give access to this spirit, was to open one's heart in advance to the great life-giver' (Gess)."]]
We will continue this verse-by-verse study of John chapters 5-8 in Part 3, starting with John 6:1.
Copyright by Karl Kemp
http://www.karlkempteachingministries.com Karl Kemp worked as an engineer in the space field throughout the 60s. He became a born-again Christian in 1964. He received an MA in Biblical Studies in 1972. He has been a Bible teacher for 45 years. See the website for more info on his books, papers, etc.
Article Source: http://www.faithwriters.com
Thank you for sharing this information with the author, it is greatly appreciated so that they are able to follow their work.


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Watch the 'how-to-video' below…Print
Easy Caramelised Onion and Ham Tart
- Prep Time: 10
- Cook Time: 35
- Total Time: 45 minutes
This simple tart looks sensational and tastes as good as it looks – serve warm or cold for dinner or a summery lunch. Serves 4 for $13.
- 2–3 red onions, thinly sliced
- 1 tablespoon olive oil
- 25g butter
- 1 tablespoon balsamic vinegar
- 1 teaspoon brown sugar
- 1 teaspoon wholegrain mustard
- 1 teaspoon fresh thyme leaves (optional)
- 1 ½ frozen puff pastry sheets, thawed
- 1 tablespoon capers (optional)
- 1/3 cup black olives, pitted (optional)
- 1 egg, lightly whisked
- 150g sliced ham, roughly chopped
- 4–5 eggs, hardboiled
- large handful rocket leaves
- Place the onion, oil and butter in a large shallow saucepan. Cook over a gentle heat for 20 minutes until tender.
- Mix in the balsamic vinegar, brown sugar, wholegrain mustard and thyme leaves, cook for a further 5 minutes. The onions should be a rich caramel colour, if not then cook a little longer. Set aside to cool.
- Preheat the oven to 180°C.
- Arrange the pastry end to end on a baking tray, pressing to join with a 1 cm overlap. Fold the pastry in to create a 1.5cm ridge around the outside.
- Spread the onion over the pastry base, staying within the ridge. Scatter with capers and olives.
- Brush the pastry edge witht the whisked egg.
- Bake for 10 -15 minutes until the pastry is golden and puffed.
- Halve or quarter the eggs and arrange on the warm tart along with ham and rocket leaves.
- Rocket leaves offer an interesting peppery flavour on the top but you can also serve this with lettuce leaves alongside.
- Serving Size: 4

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Yahoo Sportacular for Android« Sports « Downloads
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Here's an ambitious attempt to remake Space Invaders with an army of people, dressed as aliens as the Rooster Teeth folks trying to stop them.
The saucer's there too, although I don't remember jammed guns and stuck carts from the arcade game.
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What Do The Colors And Symbols Of The Flag Of Zimbabwe Mean?
Zimbabwe is a sovereign state located in Southern part of Africa with an estimated population of 16 million inhabitants and an area of 150,872 square miles. English is one of the 16 languages spoken in the country which is a former British colony. Like any other nation in the world, Zimbabwe has a national flag, which is made of seven horizontals stripes colored green, gold, red, and black. There is a red five-pointed star that has the Zimbabwe bird emblem at the center.
History of the Flag of Zimbabwe
Zimbabwe was under the British rule from 1895 to 1980, during this period it was called Southern Rhodesia. As soon as the country gained its independence, it changed its name to Zimbabwe and adopted a new flag to signify a new beginning as an independent democratic nation. The country has had different flags before the current one that was designed by the British settlers who incorporated most of the British flag colors. The first official flag was made in 1923 for the then Southern Rhodesia which was blue and the union jack at the canton side of the flag. It also had the Southern Rhodesia coat of arms emblem. The flag was used until 1968 when a new flag was adopted which consisted of green-white-green vertical bands with the coat of arms in the middle. This flag again changed in 1979 with the unveiling of a new flag that used the colors red, yellow, black, and green together for the first time. This flag lasted for only two months before it was replaced with the current Zimbabwean flag after the attaining of independence.
Meaning and Symbolism of the Flag of Zimbabwe
The green color in the flag represents the agricultural and rural areas of the nation that provide sustenance for Zimbabweans, and the country has a rich green cover and fertile lands which makes agriculture one of their most important economic activity. The Yellow color stands for the wealth of minerals found in the country, gold is predominant as well as copper, nickel, chromium, and other precious metals. The red color signifies the blood that people of Zimbabwe shed while fighting for their freedom from the British colonialists. The two Chimurenga wars led to the deaths of many Africans and finally culminated to the independence. The black color symbolizes the black heritage of the African people who form the majority of the Zimbabwean population. The white triangle represents the peace that was attained after independence and the return of the power to the people. The golden bird which is called the Great Zimbabwe Bird signifies the strong bonds between nature, animals, and humans. The bird is found in Zimbabwe and has been a symbol of national unity as far back as 1923.
Display and Use of the Flag of Zimbabwe
The people of Zimbabwe are allowed to use the flag in any way that is deemed fit. But some guidelines must be followed in the display of the flag. At no time is the flag allowed to come in contact with the ground. If the flag becomes torn and unappealing to the eye, it should be destroyed in a 'dignified way' and replaced with a new one. The Zimbabwean police force has the flag emblems on the sleeves of their uniform.


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Top 5 Wednesday is a weekly meme hosted by Sam@Thoughts on Tomes over on Goodreads.
This month's topics for the Top 5 Wednesday series are Rewind topics – which means we can choose any previously used topic throughout the series. As I am relatively new to T5W, I am excited about this opportunity! 🙂
I have chosen the topic of "Current favourites that aren't books" as I find it currently very fitting given I read four books in March and three in April. 😉 My boyfriend, our dog and I just return from a week and half long trip in Dartmoor in West England with today being the last day of our holiday. Our washing machine is currently working over time, I've managed to unpack most of our things and I am finally finding time to sit down and make another list. I love list making! 🙂
Without further ado, let's talk non books, shall we? 🙂
All of those activities below are for me to enjoy but being surrounded by the ones I love is what matters to me the most. People are my favourites that aren't books and I feel truly grateful for all those special souls that are in my life. ❤
- (Rock) Climbing
It you read my previous T5W post you know that I enjoy climbing. I call it my vertical meditation. I love how fully present I become when I climb. It's me and the next move.
My curiosity is satisfied as well as having to piece together, at first a seemingly impossible sequence of moves, can be a fun puzzle to solve. If you don't tear you hear out first in frustration of course.
I also appreciate that climbing takes me to some breath taking places in nature. I got to see some stunning places such as the isle of Lundy where no cars are allowed and where seals kept us the only company on those beautiful long granite sea cliffs.
And I also love the climbing community. Climbers are a fairly chilled bunch of people… must be all that vertical meditating I reckon… 😉
- Hiking / Scrambling
Nature is amongst my top values. I get fully recharged when I walk in nature. The last week and half was amazingly restorative. Walking on the moor, listening to bird-songs, meeting Dartmoor's wild ponies and feeling an utter sense of peace and quiet. That's happiness in my books.
I enjoy walking with my boyfriend; we have quite a few Pathfinder circular walks guides that we enjoy exploring together. I also love hiking with my sister around my native woods in the Czech Republic. I usually have great conversations during all of those walks with my loved ones. I equally enjoy walking on my own with my little dog though. I can sort my thoughts out that way really well and unplug from it all.
- Yoga
When I'm on the mat, I feel like I'm home.
I enjoy moving gently with every breath I take. I also love how yoga teaches me to stay mindful and to get into an observer state. That ability to notice my thoughts and allow them to stay without having to react to them.
I also enjoy dedicating my practice at the beginning of it to someone. If you play sports – try it sometimes. I found, when my practice is not only about me, but also about someone else, it gives me that tiny bit of a push I sometimes need when things get quite challenging and I want to give up.
- Listening to podcasts
I love listening to various podcasts on a regular basis. Currently, my favourite podcasts are:
- Lewis Howes' School of Greatness Podcast
- The Tim Ferriss Show
- The Minimalists Podcast
- The Life Coach School Podcast
- The Marie Forleo Podcast
Do you listen to any of these?
And do you have a podcast you could recommend me?
I love exploring new podcasts on a regular basis. 🙂
- Travelling
Because I enjoy exploring new places, seeing different cultures and meeting interesting people.
I don't necessarily have to travel to exotic places though; I equally love travelling somewhere local where I have never been before or just taking a new route to places I normally go to quite regularly.
There is always so much to see when you change your direction. 🙂 Cheesy alert: I believe it is the journey, not the destination that this is all about. 🙂
There you have it. Now over to you friends.
What are your current favourites that aren't books? Fancy sharing some of them with me?


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Protocols for Biosensor Construction
These protocols were prepared by the van der Meer lab at UNIL for the BRAAVOO Workshop and Creative Design Course / Biodesign for the Real World Winter School 2016.
- 1 Cloning into Plasmid Vectors:
- 2 Cloning Protocols:
- 2.1 Plasmid DNA purification (done with JETSTAR Plasmid Purification Kit):
- 2.2 Restriction Enzyme digestions:
- 2.3 Agarose gel electrophoresis:
- 2.4 Purification of DNA fragments from agarose gel:
- 2.5 Ligation of Plasmid Vector and Insert DNA:
- 2.6 Transformation of DNA into Bacteria:
- 2.7 DNA amplification by PCR (for analysis of transformants):
- 3 Related Documentation
Cloning into Plasmid Vectors:
Preparation of DNA for traditional cloning methods is dependent upon restriction enzyme digestion to generate compatible ends capable of being ligated together. In this course, the DNA to be cloned is a previously cloned gene that needs to be moved from one vector to another (subcloning).
Subcloning requires the use of restriction enzymes that cut immediately outside the insert fragment without cutting within the insert itself. Two restriction enzymes are used to digest the DNA resulting in directional insertion into the compatible plasmid. Restriction enzymes that have a recognition site within the multiple cloning site (MCS) are commonly used since they do not cut elsewhere in the vector DNA and typically produce two easily resolved DNA fragments.
Cloning Protocols:
Plasmid DNA purification (done with JETSTAR Plasmid Purification Kit):
Culture Volumes and DNA Yields
GENOMED recommends LB medium to grow E. coli cells to prepare plasmid DNA with JETSTAR columns. The cell density should be ≈ 1 x 109 cells per ml medium (1-1.5 A600 units/ml)
Culture Volume (for Midi) DNA Yield
|High Copy Plasmids
|15 - 25 ml,
|45 - 100 μg
|Low Copy Plasmids
|25 - 100 ml,
|5 - 100 μg
Protocol (for Midi)
- 1. Column Equilibration
- Before the cleared lysate is prepared, columns are equilibrated by applying 10 ml solution E4
- Allow the column to empty by gravity flow. Do not force out remaining solution.
- 2. Harvesting Bacterial Cells
- E. coli cells are pelleted by centrifugation. Remove all traces of medium
- 3. Cell Resuspending
- Add 4 ml solution E1 to the pellet and resuspend the cells until the suspension is homogeneous
- 4. Cell Lysis
- Add 4 ml solution E2 and mix gently but thoroughly by inverting until the lysate appears to be homogeneous. Do not vortex! Incubate at room temp. for 5 min
- 5. Neutralization
- Add 4 ml solution E3 and mix immediately by multiple inverting until a homogeneous suspension is obtained. Do not vortex!
- Centrifuge the mixture at room temperature and 12.000 x g for 10 min
- 6. Column Loading
- Apply the supernatant from step 5 to the equilibrated JETSTAR column
- Allow the lysate to run by gravity flow
- 7. Column Washing
- Wash the column with 10 ml solution E5 twice. Allow the column for each wash to empty by gravity flow
- 8. Plasmid Elution
- Elute the DNA with 5 ml solution E6. Do not force out remaining solution
- 9. Plasmid Precipitation
- Precipitate the DNA with 0.7 volumes of isopropanol (3.5 ml). Centrifuge at 4°C and '000 x g for 30 min
- Wash the plasmid DNA with 70% ethanol and re-centrifuge
- Air dry the pellet for 10 min, and re-dissolve the DNA in a suitable volume of buffer or water
Restriction Enzyme digestions:
Materials required
- -Restriction Enzymes (New England Biolabs)
- -NEBuffer 10x
- -Water bath at 37°C
- 1. Insert double digestion
- H2O to 100 µl
- 10X Buffer 10 µl 1X Buffer
- Midiprep (Insert) 5-15 µl 3 µg
- Enzyme1 2 µl 40U
- Enzyme2 2 µl 40U
- I = plasmid containing Insert DNA
- Cut the plasmid containing the insert with two restriction enzymes
- Mix well by pipetting
- Incubate at 37°C for 2 h
- 2. Vector plasmid single digestions
- H2O to 100 µl
- 10X Buffer 10 µl 1X Buffer 1X Buffer
- Midiprep (Vector) 5-15 µl 3 µg 3 µg
- Enzyme1 2 µl 40 U
- Enzyme2 2 µl 40U
- V = Vector (pPROBE-egfp)
- Cut the plasmid vector with each of the two enzymes as for isolating the Insert
- Mix well by pipetting
- Transfer 20 µl of each single digestion mixture into a new (labelled) Eppendorf tube to use as control for each enzymatic digestion
- Pool the two single digestions (2x 80 µl) to end up with a double digestion
- Incubate at 37°C for 2 h
- 3. Vector Dephosphorylation
- Dephosphorylation reduces background in cloning, preventing empty vectors from forming. (This website says this in another way, and here is a picture of what happens) that allows you to increase the likelihood of getting your inset cloned!
- TSAP Thermosensitive Alkaline Phosphatase catalyzes the removal of 5´ phosphate groups from DNA, thus preventing the recircularization and religation of linearized cloning vector DNA during ligation
- After enzymatic digestion (or after 1h30), add 3 µl TSAP ONLY TO DIGESTED VECTOR and let the reaction run 15-30 min, at 37°C
Agarose gel electrophoresis:
Materials required
- -Tris-acetate buffer (TAE) 1x
- -Agarose
- -SybrSafe solution (10'000x) !!! potentially mutagenic
- -Ethidium bromide solution 10 mg/ml (Alternative to SybrSafe) !!! highly carcinogenic
- -Gel loading dye (6x)
- Pre-mixed loading buffer used to prepare samples for loading on agarose gels. It contains one dye for visual tracking of DNA migration during electrophoresis. Bromophenol blue is the standard tracking dye for electrophoresis. The presence of glycerol ensures that the DNA in the sample forms a layer at the bottom of the well
- -DNA size standard (Mass Ruler DNA Ladder Mix, Thermo Fisher Scientific)
Preparation of agarose gel 1%
This gel is thick, for gel extraction
- Mix 0.5 g (0.75 g) agarose and 50 ml (75 ml) TAE 1x
- Melt this mixture completely in the microwave oven, stir to mix
- Let cool down to 60°C
- Add 10 µl SybrSafe (or 4 µl ethidium bromide)
- Pour the gel into the casting tray and insert the comb
- Allow the gel to solidify for at least 20 min
- Put gel into electrophoresis tank and fill the latter with TAE 1x buffer just to cover the gel
- Carefully remove the comb
Gel loading and electrophoresis
- Briefly centrifuge your samples
- Add loading dye (6x) to your samples to a 1x final concentration:
- Insert double digestion: 100 µl digestion reaction + 20 µl loading dye 6x
- Vector double digestion: 160 µl digestion reaction + 30 µl loading dye 6x
- Vector control digestion E1: 20 µl single digestion reaction control + 4 µl loading dye 6x
- Vector control digestion E2: 20 µl single digestion reaction control + 4 µl loading dye 6x
- Mix by pipetting several times up and down, then load the samples into the gel slots (wells):
- 1 & 2. Load 60 µl of Insert digestion reaction into the two first wells
- 3 to 5. Load 60 µl of Vector digestion reaction into the three next wells
- 6. Load 8 µl of a DNA standard into the 6th slot
- 7. Load 24 µl of Vector control digestion E1 into the next well
- 8. Load 24 µl of Vector control digestion E2 into the next well
- Run the gel at 100 V for 30 to 60 min (depending on the size of the DNA fragments)
- Take a picture of your gel on the trans-illuminator and calculate the sizes of your DNA fragments by using the DNA standard as a reference
- Note: expose DNA to UV shortly to avoid mutations!!!
Purification of DNA fragments from agarose gel:
_Isolate the Insert DNA band (Insert E1/E2)
_Isolate the vector fragment (Vector E1/E2)
Materials required
-Nucleospin columns
These are based upon SiO2 (silicium dioxide) as the main component, and you can look here for more info on the purification process.
-Buffers NTI, NT3 and NE
-Thermoblock or water-bath set to 50°C
DNA purification from the agarose gel
Here, we use the "Nucleospin Gel and PCR clean-up kit", Macherey Nagel
- Cut DNA band from the gel using sharp scalpel
- Minimize gel volume by cutting the excess if needed
- Transfer to a pre-weighed Eppendorf tube
- Weigh the agarose block
- Add 200 µl of NTI per 100 mg of gel (scale if necessary but keep the volume : weigh ratio to 2:1)
- Incubate at 50°C for 5-10 min until gel is dissolved (Vortex twice during incubation)
- Place the column in a provided 2 ml collection tube in a suitable rack
- Apply the mixture of DNA-NTI buffer to the column and centrifuge 1 min at 13'000 rpm
- Discard the flow-through, blot off the liquid and place column back in the same tube
- Add 0.7 ml NT3 buffer and centrifuge 1 min at 13'000 rpm
- Discard the flow-through, blot off the liquid and place column back in the same tube
- Repeat washing:
- Add 0.7 ml NT3 buffer and centrifuge 1 min at 13'000 rpm
- Discard the flow-through, blot off the liquid and place column back in the same tube
- Dry column by centrifugation: 2 min at 13'000 rpm to remove residual NT3 buffer
- Place column into a clean Eppendorf tube
- Elute DNA:
- Add 12 µl of water to the center of the column
- Let column stand for 1 min, then centrifuge 1 min at 8'000 rpm
- Discard the column but Keep the flow-through!!! It contains your purified DNA product
NanoDrop quantification
This step is after purification of DNA fragments from agarose gel
Ligation of Plasmid Vector and Insert DNA:
Clone the Insert E1/E2 into the Vector E1/E2
- 1. Vector:Insert ratio
- After the vector and insert DNA have been prepared for ligation and the concentration of each estimated (using Nanodrop), calculate the insert quantity for Vector:Insert ratio of 1:5
- Insert quantity (ng) =
- ng vector x Kb size of insert x 5 Kb size of vector 1
- Example of Ligation Mix (using LigaFastTM Rapid DNA Ligation System)
:Control Ligation
- H2O (to 10 µl) 1µl 0µl
- 2X Rapid Ligation Buffer 5µl 5µl
- Vector pPR E1/E2 3µl 3µl
- Insert E1/E2 - 1µl
- T4 DNA Ligase 1µl 1µl
- Incubate ligation reaction at 25°C for 1-2h
- Use 0.2 ml tubes known to have low DNA-binding capacity
- The LigaFastTM Rapid DNA Ligation System is designed for the efficient ligation of cohesive-ended DNA inserts into plasmid vectors in just 15 minutes
Transformation of DNA into Bacteria:
- Transformation into E. coli DH5a or/and MG1655
Materials required
- -200 µl aliquots of competent cells
- -Water-Bath at 42°C
- -Ice
- -SOC medium
- -Selection plates (LB-agar plus antibiotics)
Heat shock Transformation of Competent Cells
- Thaw a 200 µl aliquot of competent cells on ice for15 min
- Transfer 100 µl of competent cells into a new ice cold Eppendorf tube (labelled C, for ligation control)
- Add 5 µl of ligation mixture to competent cells and mix by gently swirling the pipet tip – do not mix by pipetting
- Add 5 µl of ligation control mixture to competent cells and mix by gently swirling the pipet tip
- Incubate on ice for 15-30 min
- Note: The volume of DNA solution added to competent cells must not exceed 10µl. Optimal transformation efficiencies are observed with up to 10 ng of DNA; larger quantities may cause a decrease in efficiency with some competent cell preparations
- Heat the tube at 42°C (in a waterbath) for 90 sec
- Immediately, place the tube on ice to cool for 2 min
- Add 0.9 ml of SOC medium and incubate the cell suspension for 1 h at 37°C, with shaking at 180 rpm
- Plate the transformation mix onto 2 selection plates (LB + Km50):
- 100 µl cell suspension on the 1st plate,
- ≈ 400 µl on the 2nd plate
DNA amplification by PCR (for analysis of transformants):
Recombinants obtained from cloning are screened by PCR to identify the clone of interest
Materials Required
- PCR mix, vol. 50µl (example for 12 PCRs, 9 transformants + 2 controls)
- Products Volume Comments
- H2O 441 µl ad 600 µl
- Go Taq Buffer 5X 120 µl 1/5 final volume
- dNTP 10 mM 12 µl
- Primer fwd 12 µl In Insert
- Primer rev 12 µl In Vector
- DNA Template 0 µl Transformants (colonies)
- GoTaq DNA polymerase 3 µl Keep on ICE, add at the end
PCR program:
- 5 min 94ºC 1 Initial denaturation
- 45 sec 94ºC 30 Denaturation
- 30 sec 55ºC Hybridization, Tº depends on primers sequence (0 à 2°C < "lower" T°)
- 30 sec 72ºC Elongation: depends on the number of pb to amplify (1 min per Kb)
- 7 min 72ºC 1
- Infinite 4ºC 1 15°C if overnight PCR
Related Documentation
- Detailed Cloning Protocols for Particular Biosensor Constructs made by course participants
Octane (AlkST-GFP)
Arsenic (ArsR-GFP)
Mercury (MerR)
Zinc (ZntA)
- PCR your DNA Workshop
- Cloning jugaad style by art and design students in Bangalore.


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In the Yorkshire countryside, the lives of three couples are turned upside down over a period of months between spring and fall by the mysterious behavior of their enigmatic friend George Riley. When general practitioner Dr. Colin inadvertently tells his wife Kathryn that his patient George Riley has only a few months left to live, he is unaware that Riley was Kathryn's first love. Both husband and wife, who are rehearsing a play with their local amateur theater group, convince George to join them. This allows George, among other things, to play raunchy love scenes with Tamara, the wife of his best friend Jack, a rich businessman and unfaithful husband. Meanwhile, a tearful Jack tries to persuade George's estranged wife Monica, who left him to live with a farmer named Simeon, to go back to her husband to support him in his final months. George has a strange seductive power over Monica, Tamara, and Kathryn, causing considerable distress to the men who share their lives. But which of the three women will George take with him on holiday to Tenerife?
Actors (7)
Production and distribution (4)
Executive Producer :
Film exports/foreign sales :
Co-productions :
France 2 Cinéma, Solivagus Productions
French distribution :
Box Office: Total results
Box office: Timeline
International releases (15)
|Release date
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TV Broadcasts: Cumulative total
TV broadcasts: details by country
Photos (14)
Full credits (14)
Executive Producer :
Author of original work :
Screenwriters :
Alex Réval, Laurent Herbiet, Jean-Marie Besset
Sound recordists :
Jean-Pierre Duret, Gérard Hardy, Gérard Lamps
Press Attaché (film) :
Production Designer :
Costume designer :
Assistant Director :
Line Producer :
Director of Photography :
Production Manager :
Editor :
Music Composer :
Location manager :
Technical details
Feature film
Genres :Fiction
Sub-genre :Comedy
Production language :French
Production country :France
Original French-language productions :Yes
Nationality :100% French (France)
Production year :2013
French release :26/03/2014
Runtime :1 h 48 min
Current status :Released
Visa number :136.379
Approval :Yes
Color type :Color
Aspect ratio :CinemaScope
Audio format :Digital 5.1
Posters (5)
News (9)
April 13, 2015
The diversity of French cinema out in force at the 5th Beijing International Film Festival
April 18, 2014
Alan Ayckbourn, Helena Bonham Carter, and Terry Gilliam to attend the 5th Rendez-vous with French Cinema in the UK
View all news articles relating to this file


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will probably be on that list. Developer CD Projekt RED's latest open-world action RPG was extremely well received at E3 2013, winning over 55 awards, and has since then been referred to as a true next-gen experience to look forward to.We caught up with Marcin Iwinski, co-founder of the CD Projekt group, to talk about its ambitious project, dealing with worldwide accolades, game mechanics, and lots more.
see deal
The Witcher 3: Wild Hunt (for PC)$39.99on Humble Bundle
Can newcomers dive straight into The Witcher 3 or will they be lost in the game?
People do not need to play The Witcher 1 or 2 before they jump into Wild Hunt; it's perfectly fine. The game has a great introduction that will make them feel right at home, and we're working really hard to communicate this fact.
Each game has had its own story, but if you've played through both the games, or have even read Andrzej Sapkowski's books, you'll be privy to a lot of stuff others may not get. That being said, the story is still very capable of standing on its own.
Good to know. On PC, will my older save games grant me some sort of bonus content or will my previous choices affect the game world in any way?I cannot confirm this yet, but we're definitely looking at it on the PC side. We don't want to disappoint our PC fan base as we know mechanics like this are very important to them. Any plans of releasing a graphic novel to bridge the gap between games for newcomers?
We've already announced a deal with Dark Horse comics in the US, and we'll be releasing a bunch of comics in a few months, so keep an eye out for that. Besides the comic books, we'll also be releasing a Witcher-themed board game that's designed by us and developed by Fantasy Flight Games. There's also a digital version of the board game planned for iOS and Android.
Wild Hunt is supposed to be 30 times the size of the older Witcher games. Is it extremely challenging to make such a vast game world and populate it with content that is capable of retaining gamers' interest for hours on end?
(Laughs). Well, it is a challenge to develop games, let alone large open-world games like The Wild Hunt. In terms of the development itself, we have a team working on the game as well as on the engine powering the game. We have a bigger quest team and design team, and they spend a lot of time populating the world with significant content, that by the way is all tailor-made.
In The Witcher 3 you won't have generic Fed Ex-like quests where you have to go here, fetch something, and then deliver it to someone else. Of course, you will have orders or side-quests to kill beasts, but we're trying to put a unique spin on every single quest. We want to make the story meaningful, but at the same time, if you wish you explore the game world at your own pace, it will be possible to do so. We want the game to feel natural, and we want players to be able to discuss their unique adventures with their friends.
How long will one playthrough of the game last, with and without side quests?
We're looking at roughly 50 hours for the main storyline depending on your gameplay style and the difficulty level. If you do most or all of the side quests, you're looking at anything between 100 to 120 hours of gameplay. There were a lot of erratic difficulty spikes in The Witcher 2. Will The Witcher 3 have an easier learning curve?
(Snickers) We call this the Eastern European immersion curve, where we throw players straight into the deep end. On a more serious note, while I was going through some of the reviews, I read that certain Western journalists died multiple times in the prologue itself, and that wasn't a good thing. We don't have the ambition to be a Demon's Souls. We're definitely working on the immersion curve, balancing the game to make sure people get well-introduced to the game world and its mechanics without any controller-breaking scenarios. If you don't want this game to be hard, it won't be. However, if you want a challenge, you can knock yourself out with the hardcore mode. With The Witcher 3, you should have the experience you want. Obviously, our core audience is the RPG gamer, but we're looking to expand that demographic with gamers who just want to follow the main story, and have a satisfying hack-and-slash experience.
So like any other medieval action game then?
I don't want to use the term 'action game', because The Witcher 3 is still very heavy on the RPG elements, but we would like to give our players the feeling that there is more to this game than creating alchemy potions or sorting through your inventory.
If you buy something through this post, IGN may get a share of the sale. For more, learn more.


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I have not been looking forward to August 26th. In fact I've been trying very diligently not to really think much about it in hopes it would come and go very quickly.
Today was the day I went to contest my speeding ticket. Well, actually - if you are familiar with Massachusetts traffic ticket laws then you'd know today was the 1st of 2 steps in doing so.
I, of course, bowed out of the 2nd step by taking the reduced fine offered by the magistrate (who, disappointingly wasn't even wearing a robe!) in lieu of going before the judge at a future date.
So - points still go on my license, but I saved us $160 in the short term.
I might add - I'm lucky to have a last name that is near the end of the alphabetical list. Turns out there is a lot of traffic on the highway in the middle of the day. So many cars that it creates thirty five minutes of gridlock (according to the smart traveler phone number), which, in combination with a horrid map provided by the District Court and difficulty finding a parking lot made me 45 minutes late. Nice. However they were proceeding by last name and were only on the "s"s when I got there. At least I worked that pretty well in my favor!
Tuesday, August 26, 2008
Glad that's over
I have not been looking forward to August 26th. In fact I've been trying very diligently not to really think much about it in hopes it would come and go very quickly.
Posted by Sweet Em at 5:01 PM 3 comments
Labels: Not Fun
Delightfully Unhealthy
It seemed to me that we were eating just a bit too healthy around these parts. In fact it had been weeks (gasp) since I'd made any desserts.
Luckily - quick, decisive action remedied the healthy eating problem...
I'll try not to let it get out of hand anymore.
Posted by Sweet Em at 4:29 PM 4 comments
Labels: Chocolate, Domestic Goddess
Tuesday, August 12, 2008
North End Anecdote
When you are walking through the Italian neighborhood, it really makes you wonder to see a Mercedes with a carpet cleaning machine being unloaded from the back. I'm just saying, Mercedes owners tend to hire people to clean their carpets. So what is it that the Stanley Steamer guy can't be trusted to see?
Posted by Sweet Em at 2:44 PM 6 comments
Labels: Boston Fun, Silly
Green soup
Veggie adventures continue.
This week was kale soup!
I thought I'd have to wait until the fall to make this but luckily it's been raining buckets for more than a week so soup was definitely needed.
I used this recipe : Potato Kale Soup in Yankee Magazine
With my own adjustments:
Using a tip I read in a magazine, I substituted 1/2 of the potatoes with turnip to slightly reduce the fat and greatly reduce the carbohydrates. Actually what I did was double the recipe because the smallest turnip I could find at the grocery store was easily the size of 4 medium potatoes.
I also didn't saute the potatoes or turnips, I just started boiling them (in the chicken stock) while I cut everything else up, so that I could get it done faster. I boiled the turnips for 10 minutes before putting the softer potatoes in.
Oh - and I should add - despite the fact that it looks like green cream of wheat - the result was DELECTABLE & NUTRITIOUS!
Posted by Sweet Em at 2:18 PM 5 comments
Labels: Domestic Goddess, Food, Recipe, Veggies
Saturday, August 9, 2008
Wagamama - Year 2
Friday I was taking it easy, planning to finish a book I was reading, perhaps do some cleaning. Not on my list - change out of my sweats - casual Friday after all!
Then Aaron emailed me an invitation to meet him in Boston for lunch. I would be crazy to turn something like that down! So dressed I got and Tessa and I met Daddy for lunch.
Looks like our yearly lunch at Wagamama has turned into a tradition.
Daddy for the fun date!
Posted by Sweet Em at 3:52 PM 1 comments
Labels: Aaron, Boston Fun, Family Time, Fun, Then and Now
Wednesday, August 6, 2008
Not happy
Because they are happening more and more frequently, but only in private (which is a positive really), I thought I'd share a picture of Tessa throwing a fit because she didn't get her way/mommy is so mean.
Trigger - removal of the binky
The saddest baby ever.
Posted by Sweet Em at 10:22 PM 4 comments
Labels: Everyday Activities, Photos, Tantrum, Tessa
Lessons from Daddy
It is okay to close the door (leaving the baby on the other side) when you are going to the bathroom.
Sigh - it is much less stressful to "be in the bathroom" if you don't have a toddler trying to get to the pile of dirty dishrags, the garbage can, the under-the-sink, or the litter box.
It took me months to catch on to his wisdom but I'm a full convert.
Posted by Sweet Em at 10:00 PM 1 comments
Labels: Everyday Activities, Hubby Wisdom, Motherhood, Shallow Thoughts
Friday, August 1, 2008
What Not to Wear
I got the following email on the day he wore the shirt...
RE: Fashion
Aaron Udy
**+* Architects **** Boston, MA 02114
After reading this I realized I hadn't really been doing my duty as a wife...to make sure my husband looked presentable when he left the house. On the other hand, he wasn't really taking full advantage of the benefit of having a wife by not taking my word for it when I said something was not (and hadn't not been for some time) in style.
Posted by Sweet Em at 6:20 PM 7 comments
Labels: Aaron, Email from Aaron, Silly
100% increase
In TEETH!
After months and months of waiting I can both see and feel two shiny new top teeth in Tessa's mouth. Those pesky things have sure taken their time showing up and I think two more are on the way. I hoping for some relief from the late night fussing that the still-sleeping-Tessa has been doing for the aforementioned months and months.
Posted by Sweet Em at 1:01 AM 1 comments
Labels: Milestones, Teeth, Tessa, Yeah


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Juneteenth is an annual observance on June 19th to remember when Union soldiers enforced the Emancipation Proclamation and freed all remaining slaves in Texas on June 19, 1865. This day is an opportunity for people to celebrate freedom and equal rights in the United States. The Los Angeles Trade-Technical College Black Faculty & Staff Association (LATTC BFSA) celebrated its first annual Juneteenth event with a campus-wide potluck luncheon. Over 90 faculty, staff, and administrators fellowshipped together over delicious soul food ranging from homemade dishes and store-bought favorites like fried chicken, macaroni and cheese, homemade soulful coleslaw, chili, catfish nuggets, and chicken salad. For dessert there were favorites like red velvet cake, banana pudding, sweet potato pie, chocolate cake, peach cobbler, pineapple upside down cake, and fresh fruit. Admission & Record's Carolyn Walker even blessed the event with down home pork dishes like grilled pig feet, chitterlings (aka "chitlins"), collard greens and cabbage, and hot water cornbread! Many of the guests remarked that once in a while, this kind of eating was acceptable. But of course, with the high rates of chronic diseases in the African-American community, this kind of eating can't be an everyday occurrence. So guests were also talking about ways to burn off the good eats. In preparing for her upcoming nuptials, Lori Hunter of EOP & S and other staff members amended their daily stair exercise workout to two trips up and down, instead of one trip. Another guest suggested following his meal with some ginger and citrus fruit. And to burn off more calories, guests danced to golden oldies deejayed by Dean Derek Majors.
The Trade-Tech Black Faculty & Staff Association organized the event with the leadership of Linda Cole, VP of LATTC BFSA and Toni Johnson, secretary.
The event took place in the TE conference room and was decorated with United States and Juneteenth flags. At each table, there was a bottle of red punch, the Juneteenth flag, and a laminated History of Juneteenth leaflet, a keepsake for guests. During the event, several short Juneteenth videos played and a compilation of photos from early 1900s to the 2012 LACCD Black Graduation Celebration ran on the big screen.
"This is the kind of camaraderie that strengthens the ties between the faculty, staff, and administrators, and creates a wonderful and harmonious working environment," Ayesha Randall, SLO Coordinator, remarked. "This was a beautiful event. This is the foundation of a unified team environment–something that definitely supports and indirectly positively affects our students' success." For more photos from the event, visit this link.


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Microsoft Baseline Security Analyzer
Brief Description: Microsoft Baseline Security Analyzer (MBSA) is an easy-to-use tool that helps small- and medium-sized businesses determine their security state in accordance with Microsoft security recommendations and offers specific remediation guidance. Improve your security management process by using MBSA to detect common security misconfigurations and missing security updates on your computer systems.
Download URL: http://technet.microsoft.com/en-us/security/cc184923
Microsoft Sync Toy
Brief Description: SyncToy 2.1 is a free application that synchronizes files and folders between locations. Typical uses include sharing files, such as photos, with other computers and creating backup copies of files and folders.


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This marketing and information services provider in the educational space sought to maximize the use of marketing dollars while matching prospective students to the schools they were looking for.
In the education space, customers—students—have a "purchasing" lifecycle that is longer than in other industries. The time it takes from the moment when an interested student makes his or her first request for information on a website to his or her final decision to enroll can take three months or longer.
This long turnover makes it difficult for higher education marketers to gain timely insights, determine if their campaigns and strategies are working and adjust them accordingly. It is often too late to win over prospective students by the time marketers figure out that their messaging is off. Additionally, with a high cost associated with marketing to and acquiring students, poor targeting with no method of filtering out students who are not the best fit could mean wasted time and marketing spend.
EducationDynamics sought to answer the question: Could there be a way to maximize the use of marketing dollars while matching prospective students to the schools they were looking for?
EducationDynamics looked for technologies that could increase their ability to better match a student to a school. They chose Experian Data Quality after an exhaustive search for a predictive analytics solution that combined both first- and third-party information to better determine whether individuals were suitable for their schools' programs.
The granular level of insight into a prospective student's needs enabled EducationDynamics to boost the level of efficiency and effectiveness through which a university could attract and engage with a prospect as well as help the prospect find a suitable school or program.
In addition, Experian Data Quality's matching capabilities, uptime, service- level agreements and pricing proved a stronger case than other technologies EducationDynamics evaluated.
"We were most comfortable with Experian Data Quality; we liked their professionalism and how the analytics team went the extra mile in getting us a model that worked best for us," stated Sandesh Sadalge, Senior Director of Client Analytics and Insights.
A dedication to excellence
Because Experian Data Quality's predictive analytics is customized to work in real time, EducationDynamics can immediately improve the timeliness of their marketing analytics, become more proactive in the way they implement student and university feedback to improve future campaigns and ultimately lower marketing spend because they are allocating budget to what they know will attract and resonate with students.
Prospective students in turn can rest easy knowing that they are enrolling in a school most suited to their situation, (for example, they may only be able to enroll in a school offering night, online or part-time courses), which will provide them with the best chances for program completion.
EducationDynamics provides marketing and information services to over 900 colleges and universities across the globe. They work with each educational institution to accurately target, attract and connect students to schools.
EducationDynamics prides themselves on guiding best-fit individuals through the entire student lifecycle, from the initial inquiry through program enrollment, and ensuring that marketing dollars are always used efficiently.
With Experian Data Quality, we were able to experience a double-digit boost in marketing efficiencies leading to a 50 percent increase in the volume of prospective students affected by this solution.
EducationDynamics implements Experian Data Quality's predictive analytics modeling into their marketing solutions
With the help of the predictive analytics, EducationDynamics was able to provide a more personalized and interactive inquiry experience, dramatically improve the likelihood of success for students matched with schools, ensure that valuable marketing budget was well spent and ultimately expand their knowledge of how to better market to future students through deeper understanding of the target market.
The result has been a double-digit boost in marketing efficiencies leading to a 50 percent increase in the volume of prospective students affected by this solution. "Experian Data Quality's project managers were really good to work with, very professional. It's important to be with a company that understands that their clients' problems need to be figured out quickly and professionally," stated Sadalge.
With Experian Data Quality's predictive analytics modeling smoothing the students' inquiry processes and the schools' marketing initiatives, EducationDynamics saw a significant increase in the ability to target and connect with prospects more effectively, lowered unnecessary and inefficient marketing expenditure, increased the likelihood of success for student prospects and propelled them further as a leader in the educational marketing space.


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May 2nd, 2019
- Admin – Rescheduler: Adding an additional profile to an existing meeting request was not working
- Admin – Rescheduler: Unavailable times on multi-day conferences were not editable until you refreshed the page
- Desktop Web – My.zerista.com was showing an error after login
- iOS – Meetings: Available meeting slots were not always displaying correctly. Fix in version 321
- iOS – On-boarding: Tag header text was editable. Fix in version 321
- iOS – On-boarding: Tags w/ampersands were duplicating in display. Fix in version 321
Open Issues can be reviewed HERE
Resolved Issues from last week can be reviewed HERE


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Price: $50.00
Quantity: 1 available
Book Condition: Near Fine
Hardcover with glossy, illustrated boards, 18.2 by 26 cm, vi 346 pp., illus. Near fine, unread copy with only the faintest signs of shelf wear. No writing, highlighting, names, or other markings. We ship our books in boxes or cardboard wraps, never in bags. Bay Leaf Books (Member ABAA, ILAB, IOBA) is an open shop dedicated to offering fine books for discriminating readers. First Edition.
Title: The Thirty-seventh North Carolina Troops: Tar Heels in the Army of Northern Virginia [Civil War]
Categories: Civil War,
Publisher: Jefferson, NC, McFarland & Co., Inc.: 2003
Binding: Hardcover
Book Condition: Near Fine
Item: 1.00 Item
Seller ID: 2047


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Ramsden Farm Cottage
Ramsden Farm Cottage is a self catering holiday cottage which was the milking parlour for a dairy farm set deep in The Weald of Kent.
Converted by skilled craftsmen using local materials, it is equipped for year-round comfort. Sleeps 6 / 7. One double bedroom, two twin bedrooms, plus single bed on the large upstairs landing (cot available on request).
Far from traffic noise and light pollution, the holiday cottage is a place of complete peace and quiet. Views stretch over a patchwork of fields, woods and valleys with country walks, and a cosy pub fifteen minutes' stroll away.
A holiday cottage with a difference
A sitting room, kitchen-dining room, twin bedroom, shower-wet room are on the ground floor, which has oak and cherry wood floors. The kitchen has solid oak work surfaces and is fully equipped with electric oven and hob, microwave oven, dish washer and fridge freezer. There is a washing machine and tumble dryer in the utility room. The shower is big enough for two. Ramsden Farm Cottage is centrally heated, though a wood-burning stove makes it especially cosy in winter. There is a CD player, a colour television, a DVD player, some DVD's to watch, and a large selection of board games, if you want a quiet evening in.
Dreamy sleeping
The cottage sleeps six in three bedrooms, (with a spare bed on the upstairs landing).
The master bedroom and twin bedroom upstairs are served by a bathroom with an antique tub.
The twin bedroom downstairs has antique French walnut beds.
The cottage has a large enclosed courtyard garden to give total privacy. Facing south, it has views over the Weald countryside.
There is a small barbecue for al fresco eating and ample parking for several cars.
Additional accommodation - If your party is more than 6, or some friends would like to visit for the weekend, we have additional space at the main farm house on a B&B basis. Ideal if the Grandparents want to come but would prefer not to be woken by the children at 5am!
Cottage Weekly Rates 2020
- 3rd Jan - 20th March £560
- 20th March - 10th April £650
- 10th April - 26th June £710
- 26th June - 4th Sep £795
- 4th Sep - 25th Sep £650
- 25th Sept -19th Dec £560
- 19th Dec - 3rd Jan £795
Click here to check availability
How to Book:
e-mail: email@example.com
Telephone: +44 1580 240203
Other Details
£200 deposit secures a booking. Balance is due four weeks before arrival. You can arrive any time after 4pm on Friday and it would be appreciated if you could arrange to be packed up by 10.30am on your last day, to give us the opportunity to clean the cottage in readiness for the next visitors.
Rental includes: All electricity and oil for central heating, duvets and pillows and linen (but not towels, unless flying), logs for the wood burning stove.
Restrictions: We respectfully request you understand that the cottage is no smoking.
Sorry, no pets.


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My visit to "Canada's Premier Green Industry Trade Show and Conference"
I emerged from two days of hibernation due to the atrociously low temperatures gripping most of North America earlier this week and made the trek to this year's version of "Congress" or, as the title states, "Canada's Premier....." (This description is taken from their website locongress.com)
This trade show's audience is comprised mainly of landscape construction and maintenance contractors, or to be more accurate, the owners of such businesses. Now, you might be asking what exactly this post has to do with gardening in Toronto? Fair question. Well, for many who don't want to actually get their hands dirty and have the means of paying others to do such noble work like mowing grass or cutting interlocking pavers, this is what gardening is: reliance on heavy, expensive, gas-guzzling and exhaust-spewing equipment to manufacture and cultivate their gardens and landscapes. So what if it's gardening by cheque-book?
|Looks like a pizza oven using pre-cast concrete retaining wall blocks.
Nothing old world about this!
Large and well-known concrete paving manufacturers and heavy landscaping machinery companies took up much of the prime real estate on the trade show floor.
|Coming to your neighbour's front and/or backyard very soon!
|More stonework leading to a raised seating area.
|I won't comment on the aesthetics of this fountain.
But there's no excuse for the red-painted trees!
Warning! Lots of shiny metal landscaping toys coming up (I'll cue the "Bob the Builder" music right now):
|Landscape Ontario 2014 Congress Kubota tractor
|Landscape Ontario 2014 Congress mini dumper 500
|Landscape Ontario 2014 Congress Toro lawn mower
|Landscape Ontario 2014 Congress trailer
|Landscape Ontario 2014 Congress Kioti tractor
|Landscape Ontario 2014 Congress aerator
|Landscape Ontario 2014 Congress Bobcat skid steer
Several big local nurseries had booths as well. Maybe you'll see similar mass plantings of yuccas and junipers this year in your neighbourhood (hopefully, not.)
|Landscape Ontario 2014 Congress yuccas junipers
I thought I would be lucky enough not to see any euonymus but no dice. Seems this genus is required on all planting plans in Toronto this year.
|Landscape Ontario 2014 Congress perennials
|Landscape Ontario 2014 Congress Hamamelis intermedia Pallida witch hazel
Being a bit of a contrarian, I'm usually more interested in the booths at the outside edges of the trade show floor. You know, those tables in the "low rent" districts which typically sell brooms and veggie peelers. These are the businesses or organizations with smaller budgets, I assume. Tucked away in one backwater area, I saw booths for the local Ontario horticultural colleges.
I guess the idea with this poster is to have someone take your picture while you stand behind it, just like the clown or busty lady cutouts one sees at arcades and amusement parks. Would a soon-to-be graduate take a picture and attaches it to her resume?
Ok, I took the bait.
Partly to see if I forgot everything from my plant identification courses at Humber College, I completed the challenge to see if I was "certifiable" (You know darn well that I'm certifiably....)
Here are my results:
|My clients will be relieved to see these results.
I'll blame the 3 mistakes (not identfiying correctly the Larix, Metasequoia and Prunus) on being rushed by those pesky hort. college students milling around me. (And to think, I was one of them!)
At this point (2 hours into the visit), I had enough of being surrounded by tons of pre-cast concrete products and Bob the Builder equipment and decided it was time for lunch. No way I was paying for over-priced trade show food so I humped it back to downtown to get a bowl of pho (Vietnamese noodles.)
It's always good to be reminded occasionally of what gardening as an occupation and personal interest really means.
At this point (2 hours into the visit), I had enough of being surrounded by tons of pre-cast concrete products and Bob the Builder equipment and decided it was time for lunch. No way I was paying for over-priced trade show food so I humped it back to downtown to get a bowl of pho (Vietnamese noodles.)
It's always good to be reminded occasionally of what gardening as an occupation and personal interest really means.


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PRO DIALOGUE | Resources & Design
- Written by John M
- Posted 7 years ago
- No comments yet
What is design for?
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A larger and larger part of the design world is finding a meaning to design beyond mere styling and features. Design becomes an ally of problem solving for issues on every level. [See also the Pro Dialogue
on Culture & Design.]
The role – and meaning- of resources in design is becoming more visible not less. Recycled or reclaimed material is one classical strategy for more sustainable products – but does it deliver good design results? If not, what options are there? How can the relationship between resources and good design be rethought so that less resources are used overall – for much better results?
The designers and entrepreneurs leading the Pro Dialogue are Eva Karlsson, Houdini Sportswear VD, Olle Lundberg, Lundberg Design, and Michael Lind, Uniforms for the dedicated. They will lead us on an exploration of the challenges and breakthroughs in making quality, effective design align with a new respect for resources.
PDF Summary here.
PDF Sammanfattning
About John M
Architect, urban designer with Resource Vision sustainable design studio. Founder of Futureperfect.


text:
Road lengths in Great Britain: 2013
Road length estimates in Great Britain during 2013.
Main results
In 2013:
- the total road length in Great Britain in 2013 was estimated to be 245.7 thousand miles, an increase of 1.9 thousand miles (0.8%) over ten years.
- minor roads made up 87.3% of total road length, with major roads (motorways and 'A' roads) making up 12.7%.
Technical information
Information on road length statistics and the pre-release access list are available.
Contact us
Road length statistics
Email firstname.lastname@example.com
Road length statistics enquiries 020 7944 3095
Published 5 June 2014


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I was on an airplane recently and I had my eye on a guy who was sitting one seat in front of me and one row to my right. It was 9 in the morning and he was thoroughly enjoying a jumbo bag of Little Debbie mini chocolate donuts and the largest size Starbucks blended coffee drink available, piled high with whipped cream and chocolate syrup.
After he polished off the bag of donuts and was getting close to the end of his drink, he whipped out a huge Ziploc bag, containing an assortment of vitamins in different sizes, colors and shapes. He proceeded to wash down two handfuls of pills with the last of his "coffee". I closed my eyes and thanked the universe because I could not have imagined a better metaphor for today's Fuckery.
Here's the deal apple peel. I'm not a registered dietitian or a doctor or anyone with letters behind their name. I don't have an advanced degree, I haven't written a book and I haven't been a guest on Dr. Oz.
I'm a chick who believes in swearing and loves helping people feel better, more energetic and pumped about life by simply eating more whole plant foods and less of everything else.
That's my jam. I don't take myself too seriously and I'll never judge you based on what or how you eat. I'm here to uplift, educate, support and encourage your plant eating journey – regardless of how many plants (or donuts) make up that journey at any given moment. Everyone's food voyage is as beautifully unique as the person on that voyage.
So I might not be a doctor or a registered dietitian, but I have read enough books, seen enough talks and chatted with enough people who do have letters behind their name to know the basics of what plant based eaters need to keep in mind when it comes to nutrition and their health.
To start, eating donuts and a sugary drink for breakfast and trying to make up for it by taking a couple handfuls of vitamins isn't where it's at – whether you eat plant based or not.
There's a huge paradigm shift that occurs when you start eating more and more plants and less of everything else. Part of that shift is understanding that whole plant foods are packed with an abundance of protein, healthy fat, complex carbohydrates, vitamins, minerals, phytochemicals, antioxidants and fiber just by virtue of growing from the ground and being plants.
Each plant has a unique chemical structure, so it's important to eat a wide range of whole plant foods in order to get the full spectrum of nutrients that plants have to offer.
So going straight to the source and getting our nutrients directly from plant food is ideal, but in order to do that, we have to make sure that we're truly eating a diet that's nutritionally diverse and that we're not eating the same 3 veggies and fruits day after day, week after week.
That's one reason why I started offering meal plans. I know that if people follow my plans, they'll never get stuck in a rut of eating the same thing over and over again and miss out on important nutrients. Every single week is different.
So incorporating a wide range of whole plant foods (vegetables, fruit, beans, legumes, whole grains, nuts and seeds) is bus stop number one, but even if you're diligent with this, there are still a couple of nutrients that fall short in plants that you must be aware of. There are also a few nutrients that you have to make sure you're getting enough of by choosing the right plant foods and combination of plant foods.
Being mindful and acting on these things will help you to succeed, flourish and blossom while eating a diet made up of delicious, health promoting and disease preventing plant foods.
Today's Fuckery is a two-parter.
Today I'm covering B12, Vitamin D and calcium and next week I'll go over iron, omega-3 fatty acids and iodine. Sound like a plan, my dear? Let's do it!
USA Recommended Daily Allowance (RDA):
The RDA for B12 is about 4mcg a day. However, Dr. Greger's recommendation is at least 2,500 mcg once per week or 250mcg daily, as a chewable, sublingual, or liquid supplement taken on an empty stomach. That's quite a bit more than the RDA, but in order for the body to absorb 4mcg a day, we need to take a lot more than that, hence his higher recommendation.
People over the age of 65 should take at least 1,000mcg every day because as we age, we don't absorb B12 as efficiently (this goes for plant eaters and omnivores).
Why it's important:
Low intake of B12 can lead to anemia, damage to the nervous system, cognitive decline and possibly even heart disease and stroke. It's nothing to fuck around with. If you eat a plant based diet, you need to be supplementing with B12 – this is non-negotiable, okay?
The best plant based sources:
Chewable, sublingual, or liquid supplements (recommended)
Fortified plant based foods
Vitamin B12 Notes
- B12 isn't made by animals or by plants, it's produced by certain bacteria. Some of these bacteria line the guts of animals, which is why people who eat meat aren't commonly deficient in B12.
- There are foods that are fortified with B12, like Red Star nutritional yeast, certain non-dairy milks and certain breakfast cereals, but because B12 is so important, I highly recommend taking a supplement and be done with it.
- It's commonly thought that seaweed, organic produce and fermented foods all contain B12. This is not correct and these sources should not be relied on to meet your B12 needs.
- Humans produce small amounts of B12 in the large intestine, but it's too far down from the stomach to be absorbed, so we can't use the B12 that the bacteria in our intestines creates. #bummer
- One of the first signs of B12 deficiency is numbness and tingling in the tips of the fingers, toes and/or nose. Other signs are fatigue, weakness, depression, difficulty with balance, memory loss, indigestion and a sore tongue.
- Don't worry about taking too much B12 because you'll pee out any excess.
- There are two types of B12 that you'll find in supplement form, cyanocobalamin and methylcobalamin. Cyanocobalamin is the most common and it's a synthetic form that the body has to break down and convert into methylcobalamin before it can be absorbed. Methylcobalamin is the more pure form, but both types have been shown to increase B12 levels and there are no studies that suggest one is better than the other.
- Your B12 level can be tested with a regular lab workup, so ask your primary care person to test for it the next time you go to the doctor.
- Whatever you do, please take a B12 supplement, even if you think you don't need to.
How I get my B12:
Complement Plus
We are not affiliated with this brand in any way, nor do they pay us or give us free vitamins for mentioning them.
Vitamin D
USA Recommended Daily Allowance (RDA):
600 IUs (international Units or 15mcg) is the RDA for vitamin D. However, Dr. Greger and other doctors and dietitians have a higher recommendation based on a shit load of scientific reviews on vitamin D. They recommend 1,000 – 2,000 IUs a day (25mcg – 50mcg).
Why it's important:
Vitamin D is important for bone health, a healthy immune system and brain health. Research also suggests that vitamin D may protect against different types of cancers. Vitamin D prevents rickets and it helps the body absorb minerals like calcium.
The best plant based sources:
- The best source of vitamin D is the sunshine. This is because vitamin D isn't technically a vitamin, it's a hormone that we synthesize when our skin is exposed to sunlight, hence the term the "sunshine vitamin".
- A vitamin D supplement is also a reliable and safe source.
Vitamin D Notes:
- If you can go outside and hang out in the sun, with your arms and legs exposed (without sunscreen) for 10 – 30 minutes a few times a week (10 minutes if you have lighter skin, 30 minutes if you have darker skin), then you might be able to make all the D you need. However, if you live somewhere that doesn't have a lot of sunshine, if you're susceptible to sunburn, if you can't get outside often, if you live somewhere with lots of pollution, or if it's winter, you'll have a hard time making enough D from the sun. Taking a vitamin D supplement will help bring your levels up.
- You'll find Vitamin D2 and vitamin D3 in the supplement aisle. Vitamin D2 is derived from plants (specifically fungi) and vitamin D3 is derived from animal sources (sheep's wool) or plant sources, like lichen (a type of algae). Both are absorbed by the body equally well up to 4000 IUs (100 mcg). After that, D2 is less effective in larger doses. Dr. Greger recommends vitamin D3 over vitamin D2.
- D3 derived from lichen is vegan.
- There are vitamin D fortified foods, like non-dairy milk, breakfast cereals, protein bars and mushrooms exposed to UV light, but these foods aren't recommended for getting your vitamin D needs met because they don't contain enough vitamin D to get the job done.
- It's not just plant munchers who need to make sure that they're getting enough vitamin D, omnis need to be aware as well. This is because vitamin D isn't abundant in plant based foods or animal based foods.
- When you get your B12 checked at your next doctor's visit, also ask them to check your D levels.
How I get my vitamin D:
I spend at least 10 minutes in the sun every day with my arms and legs exposed (with sunscreen on my face). It's easy for me to do this because I live in Hawaii. There is D3 in the B12 multivitamin I take as well.
USA Recommended Daily Allowance (RDA):
1,000mg for adults up to 50 years old and 1,200mg for adults over 51. In the UK, the recommendation is 700mg a day and Dr. Greger recommends 600mg a day via calcium rich plant foods. His lower recommendation is likely because we absorb twice as much calcium from plant foods than we do from animal based foods.
Why it's important:
Calcium helps protect bone density and keep bones strong and healthy as we age.
The best plant based sources:
Collard Greens: 1/2 cup cooked = 133mg
Turnip Greens: 1/2 cup cooked = 98mg
Bok Choy: 1/2 cup cooked = 79mg
Sweet Potato: 1/2 cup cooked = 45mg
Kale: 1/2 cup cooked = 47mg
Broccoli: 1/2 cup cooked = 31mg
Orange: 2 = 120mg
Dried Figs: 5 = 150mg
Legumes and Beans
Edamame: 1 cup = 98mg
Navy Beans: 1/2 cup cooked = 63mg
Great Northern white beans: 1/2 cup cooked = 60mg
Black beans: 1/2 cup cooked = 51mg
Whole Grains
Amaranth: 1 cup cooked = 116mg
Nuts and Seeds and Nut and Seed Butter
Almonds: 1/4 cup = 60mg
Tahini: 2 tablespoons = 128mg
Minimally Processed Packaged Food
Tofu set with calcium: 1/2 cup / 434mg
Blackstrap molasses: 2 tablespoons = 300mg
Fortified soy milk: 8oz = 300mg (same as cow's milk)
Calcium Notes
- Calcium from plants is absorbed twice as well as calcium from dairy products (about 30% of the calcium in dairy is absorbed whereas 60% of the calcium in leafy greens is absorbed). There are plenty of calcium-rich plant foods, plant eaters just need to make sure they eat enough of these foods. Plus, when you get your calcium from plants, you avoid harmful hormones and casein, a milk protein that raises the level of cancer-growing Insulin-like Growth Factor 1 (IGF-1) in the body. #hugebonus
- When drinking calcium fortified non-dairy milk, shake the carton before you pour because the calcium settles on the bottom.
- Weight bearing exercise helps protect bone health, so do some of that few times a week.
- Taking calcium supplements seems to increase the risk of cardiovascular disease because when you take calcium supplements you get a spike of calcium in your blood that you don't get with calcium-rich foods. This increases the risk of clots in the heart and brain.
- Women start losing bone density leading up to and during menopause.
- There are some greens that are high in calcium, but the body has a hard time absorbing the calcium from these greens because they're high in oxalic acid which binds to calcium, making it unavailable for absorption. These greens include spinach, beet greens and swiss chard. So while these greens aren't great for calcium, they are excellent for other things so they shouldn't be avoided.
- Vitamin D and vitamin K both help boost calcium absorption. See the vitamin D recommendations above. The RDA for vitamin K is 90mcg for women and 120mcg for men. Just 1/2 cup of cooked collard greens has 418 mcg, 1/2 cup cooked kale has 531mcg, 1/2 cup cooked spinach has 444mcg and 1/2 cup cooked broccoli has 110mcg. It's super easy to get enough vitamin K as long as you're eating green veggies.
How I get my calcium:
I make sure that I eat a variety of the calcium-rich foods listed above every single day. Lately I've been buying calcium fortified Edensoy soy milk and making my morning smoothie with half soy milk and half water.
I add cooked sweet potatoes to my smoothies and a few cups of greens, along with seeds, berries and banana. I also snack on dried figs and edamame and I eat tahini on practically everything.
I don't actively think about getting calcium every single time I eat because I know that I eat foods which are naturally rich in calcium as part of my daily eating routine. Eventually it becomes habit and you won't have to put as much thought into it.
I have a pair of 5 pound hand weights that I use when I go for a walk and I also do yoga at least once a week. These activities don't give me calcium, but they do help keep my bones dense, healthy and strong.
Okay – that finishes up part one. I'll meet you back here next week, same time, same place, where I'll cover part two of the nutrients that plant based eaters need to be mindful of. When was the last time you took your B12? Tell me in the comments below!
Today's recipe is perfect if you're sick of steel cut oats. Plus, it's packed with calcium, so make it ASAP and enjoy!
Calcium-Rich Creamy Amaranth Breakfast Porridge
Stove Top and Instant Pot Directions
Calcium-Rich Creamy Amaranth Breakfast Porridge
- 1 cup amaranth 195g
- 2 cups water 475ml
- 1 cinnamon stick
- 1 teaspoon vanilla
- 1 tablespoon blackstrap Molasses
- 1/2 cup unsweetened preferably fortified with calcium, nondairy milk
- Non-dairy milk
- Banana slices
- Chopped almonds
Stove Top Directions
Heat a skillet over medium - low heat for two minutes. Add the amaranth and toast for about 3 or 4 minutes, stirring frequently.
Transfer the toasted amaranth to a medium-sized pot and add the water and the cinnamon stick. Bring to a boil, turn the heat to low and cover the pot with a lid.
Simmer for about 25 minutes, stirring intermittently until the amaranth is thick like porridge. Turn off the heat and add the vanilla, molasses and non-dairy milk and stir until creamy and smooth.
Serve with some additional non-dairy milk, banana slices and chopped almonds.
Instant Pot Directions
Heat a skillet over medium - low heat for two minutes. Add the amaranth and toast for about 3 or 4 minutes, stirring frequently.
Transfer the toasted amaranth to your Instant Pot (IP) and add the water and the cinnamon stick. Lock the lid into place, making sure the nozzle is in the sealing position. Using the manual mode, set the timer for 3 minutes and use the natural release method when the timer is up.
When all the pressure is out of the IP, take off the lid and add the vanilla, molasses and non-dairy milk and stir until creamy and smooth.
Serve with some additional non-dairy milk, banana slices and chopped almonds.
Wishing you a happy week. May it be filled with looking after your life vessel like it's the most important thing in this world. Because it is.
Safest Source of B12
All about B12
Information on vitamin D
Benefits of vitamin D
Vitamin D2 vs. D3
Plant Vs. Cow Calcium
About IGF-1
IGF 1 – Animal Protein vs. Plant Protein
Risk of calcium supplements
Dr. Greger's recommendations for optimal nutrition


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