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Believe it or not, 99.43% of bodybuilding supplements are essentially useless.
Luckily for you, we've reviewed the scientific literature to help you find out which supplements are worth buying and which are just a waste of your money
We have broken down these supplements into two: general health and performance-enhancing. It means that you'll get a good idea on which supplement to buy whether you want to be more powerful at the gym or you just want to be healthier in general.
Top Vegan Performance-Enhancing Supplements (2020)
Transparent Labs
Transparent Labs
Best Pre-workout
Best Testosterone Booster
1. Vegan BCAAs
Featuring a blend of Leucine, Isoleucine, Valine, Glutamine, and Coconut Water Extract, Transparent Labs' BCAA supplement is my personal favorite on this list.
According to its manufacturer, this unisex BCAA product is ideal for fitness fans who want to stimulate vegan protein synthesis, speed up muscle recovery post-workout, reduce fatigue, and speed up sugar absorption in the muscles during a workout.
This helps with muscle growth and muscle mass gains after a trying workout.
The weird flavors are also a nice touch, with "Strawberry Lemonade" and "Blue Raspberry" not being common flavors in the supplementation world.
2. Creatine
Creatine is perhaps the best-known and most well-researched nutritional supplement. Here's a brief overview of this common gym supplement:
Creatine is a molecule which your body naturally produces, acting as a place where your cells can store energy. Taking creatine supplements means that you're basically filling up these energy-storing cells, helping to enhance cellular function when you're lifting.
So what does this mean in practice?
I highly recommend that athletes eating a plant-based diet should supplement themselves with vegan creatine. This is because creatine only occurs naturally in animal products like eggs and meat, so there is no plant-based source of creatine in an everyday diet.
Compared to meat-eaters, vegans have been shown to have lower measured creatine levels, however, when they take supplements, they see a huge increase in muscle concentration.
This means that creatine supplements can have even more benefits for us, so it's pretty much a no-brainer - get yourself some vegan-friendly creatine supplements. For myself personally, I take 5 grams every day.
3. Vegan Protein Powder
High-quality vegan protein powders are not just supplements, but can often act as meal replacement too due to their nourishing properties. They are extremely effective and convenient way of making sure that you get enough protein on a plant-based diet.
There are many different sources for acquiring vegan-friendly protein, such as rice, peas, hemp, soy, and many more. If you're looking to build muscle mass in particular, then I would recommend a pea protein supplement due to its BCAA content.
Personally, I would struggle to get my macros every week without a good vegan mass gainer or protein powder by my side.
It's one of the most essential vegan supplements, especially if you're an athlete and/or bodybuilder.
4. Caffeine (or Pre-workouts)
If you've ever looked at the ingredients of vegan pre-workout supplements, they all seem to have been designed for male bodybuilders who want to build muscle fast.
Not only are the doses very high, but the ingredients themselves will encourage mass gain. But what about women who just want some extra energy at the gym to work harder and lose more weight without increasing muscle size?
With Powher, you have the solution you're looking for.
Made with ENXTRA, it provides a powerful alternative to caffeine so you avoid those jitters.
However, you still want to avoid this stuff late in the evening to not disturb your sleep. OXYJUN is extracted from the Terminalia Arjuna tree and has been proven to increase VO2 max by 5%. The flavor is also surprisingly refreshing, so no more pinching your nose to gulp it down.
You can also try 4-gauge pre-workout supplement as an alternative.
Want to know about pre-workout side effects? Read about it here.
5. Centrapeak
The link between testosterone and the male sex drive is indisputable but there are also strong and provable links between it and the ability to build and maintain muscle mass.
Whilst anything even approaching the steroid levels of testosterone boosting are still a strict no-no there are some more natural options that could provide that extra edge you need in the gym.
Centrapeak doesn't claim to be a magic pill, its claims are quite modest but also measurable.
This t-booster focuses on cognitive wellbeing, enhanced energy levels, and a natural testosterone boost that can help your exercise regime as much as your bedroom antics.
These easy to swallow pills target cortisol levels to reduce stress, improve mental focus, and bolster your energy levels allowing you to push yourself to your limits.
6. Beta-Alanine
Beta-alanine is an amino acid which occurs naturally in our bodies, being turned into carnosine once our bodies digest it.
Carnosine acts as a buffer for acid, helping to protect your body from excess lactic acid which is produced when we exercise intensely, making us feel weak and sore.
Beta-alanine levels thus help to raise your intramuscular carnosine levels, positively affecting your endurance when lifting.
This offers several benefits to plant-based athletes, including:
Do bear in mind that you might feel a tingling or itching sensation in your hands or other parts of your body when you take beta-alanine supplements. This is a harmless side effect called "paresthesia," so don't worry about it unless it's causing you problems.
Here's a good vegan product if you want to introduce beta-alanine into your supplement regimen.
7. Citrulline Malate
Citrulline malate is a compound consisting of citrulline, a non-essential amino acid.
Upon ingestion, this compound stimulates the production of arginine, which in turn boosts levels of nitric oxide. Nitric oxide is an effective vasodilator, meaning that it widens your blood vessels (5).
If your bloodstream has higher levels of nitric oxide, it will result in increased blood flow, helping to supply your muscles with the blood they need when you're pumping. (For more nitric oxide supplements, check the list here)
Hence why this ingredient is typically included in pre-workout formulas, it can help you to look awesome at the gym.
Top Vegan Supplements For General Health
We should begin with one of the most essential components for vegans and vegetarians:
Vitamin B12
It is vitally important to take a B12 supplement.
Vegan diets don't contain any reliable sources of B12, a vitamin which is essential for good health and energy. It must, therefore, be consumed artificially, usually in the form of a vitamin or foods which have been fortified with the vitamin.
Any doctor who regularly works with patients on a plant-based diet will tell you how important B12 is for people who don't consume animal products. As well as in fortified foods, B12 can be taken as an oral or sublingual pill (1000 mcg). The pill form of B12 should be taken every few days.
2. Vitamin D
Vitamin D is an interesting one. Vitamin D is known for its hormone-esque qualities, as well as its adorable nickname "the sunshine vitamin." This is because it is naturally produced by people who get a lot of sun exposure all the time.
However, the more bioactive form, which is known as vitamin D3, is not found reliably in any plant sources.
This means that for vegans to get the Vitamin D that they need, they may have to consider sunbathing. Alas, if you're reading this in Alaska or Minnesota, your chances of year-round sunbathing are slim at best.
There are many health benefits associated with vitamin D in high quantities, including a reduction in mortality, which is always an added bonus.
If you want to get as much Vitamin D as possible without tanning or eating animal products, I recommend taking a 2000 IU vegan vitamin D3 supplement every day.
3. Algae-Based Omega-3
Despite their unappealing name, Omega-3 fatty acids are crucial to our good health. Luckily, a plant-based diet can supply Omega-3 in a form known as alpha-linolenic acid (ALA) which is found in various vegan foods.
This includes flax, hemp seeds, chia, macadamia nuts, and walnuts. So if this is the case, then why do you need an Omega-3 supplement derived from algae?
As it turns out, ALA is not the only form of Omega-3 fatty acid out there. EPA and DHA are 2 additional forms of Omega-3 fatty acid, and it has been suggested that they help to prevent heart disease, reduce inflammation, increase brain health, and keep you cognitively sharp for longer.
These 2 forms of the acid are found in fatty fish, although vegans are able to take an algae-based supplement which is completely plant-based.
It has been shown that people eating a plant-based diet have low baseline levels of these 2 fatty acids, which is why it's recommended that you take one of these algae-based omega-3 supplements once a day.
If you'd rather not take this supplement, make sure that you get plenty of ALA from sources like chia seeds and flax seed.
4. Iodine
You may remember it as something you played around with in science class, but iodine is an essential part of a healthy diet.
Sadly, many vegans end up neglecting it. Iodine is essential for healthy thyroid functioning and could result in hypothyroidism if you don't take enough of it.
For those who only eat plants, you will only get iodine from plant foods which grew in iodine-rich soil. As you may have guessed, this is not the easiest thing to keep track of. As a result, there is no reliable plant source of iodine.
You must either rely on iodized salt or take a vegan iodine supplement if you want to get your fix.
Both of these can work, although the salt option isn't ideal if you're trying to limit for salt intake for health reasons. Some people believe that seaweed is a good vegan source of iodine, but it can actually contain levels considered toxic.
Are There Any Vegan Magic Pills?
Yes, that was a rhetorical question. But just to make one thing clear from the get-go:
There are no magic pills or shortcuts when it comes to achieving your health goals, building an impressive physique, or getting stronger.
Proper diet and training should always be the #1 priority, for good reasons.
First, get the basics right:
That entails eating mostly nutrient-dense whole foods, hitting your calories and macros consistently every day, going to the gym and putting all of your efforts into adding both weights and reps to exercises, and that's what will give you 90-95% of results.
Whether you take beta-alanine or not doesn't matter if your nutrition and training aren't en pointe.
With that out of the way, the right vegan supplements can indeed be quite helpful. But you also have to take the right approach to supplementation. Throwing spaghetti (supplements) against the wall (in your body) and seeing what sticks is not a good way of doing things.
Every supplement or ingredient you choose to put in your body should serve a specific function:
Notice the choice of words. 'Fill in nutritional gaps' and 'a slight edge.' Nowhere did I say that supplements should serve as substitutes for whole foods or that they will magically transform you into Arnold Schwarzenegger.
They are what the term 'supplements' implies, things that supplement an already-sensible vegan diet.
The Bottom Line
Apart from these supplements, you might want to check out these too:
Hopefully, you now have a better grasp of what vegan supplements are available and how they work!
Want to know some vegan bodybuilders? Check out our article here.
Join the discussion here on Facebook.
Latest posts by Jason Hughes (see all)
- The Best Vegan Protein Powders
Build Muscle & Lean Down Faster - June 30, 2020
- The Game Changers Documentary Review
Debunked or Not? - January 25, 2020
- Homemade Vegan Protein Powder
A Simple Recipe Everyone Will Love - December 10, 2019


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Space Heating Systems
Varying in design, efficiency and capacity, electric heating systems provide space heating, water heating (domestic, swimming pool, etc.), sterilization and other process heating needs. Often combined with space cooling systems, electric-powered heating systems offer the advantages of lower equipment and maintenance costs as well as safety and cleanliness.
Electrical Resistance Space Heating Equipment
Space heating equipment can generate significant energy and cost savings when compared to central systems, particularly when areas are used only on an occasional basis.
Some electric resistance space heating systems permit room by room or space-by-space (zoned) control. Compared to central systems, they can afford significant energy and cost savings, particularly when spaces are used only on an occasional basis. Central heating systems must heat all spaces served to the level required by those in use. Time controls, personnel detection controls and other devices can also be employed. Typical zoned space heating equipment includes baseboard units, wall units, unit heaters, duct insert heaters, furnaces, portables, ceiling units, and insulated conductors embedded in ceiling or floor. Here are several options for electric resistance space heating.
Space Heating Equipment – Wall Units:
These heaters may be flush-mounted or recessed, and use a radiant or ceramic panel, heating coils, or other form of heating clement. They come with or without a built-in fan and thermostat. These units are often used for spot heating in areas such as building entrances and where higher temperatures are needed.
Space Heating Equipment – Ceiling Units:
These are similar to the wall units in type, but designed for ceiling installation. Units may include lighting devices (e.g., restrooms).
Space Heating Equipment – Baseboard:
These units are installed along the base of a wall, and have relatively unrestricted length, providing a more distributed source of heat. Various types of heating elements are available in baseboard equipment.
Space Heating Equipment – Deep Heat System:
These systems are used in northern climates where it may be effective to bury electric heaters in a sand bed beneath the concrete floor of the warehouse, commercial space, or garage. These large thermal masses can often be heated during the off-peak period to provide economical space heat during occupied hours. Since most people are more comfortable when their feet are warm, these systems have also been reported to provide very pleasant work environments even in the most extreme of weather conditions.
Space Heating Equipment – Duct Insert Heater:
Here heating elements inserted in the ducts of forced air heating systems,either at the fan location or near supply air outlets. Heaters may be step-controlled in accordance with amount of heat needed. Automatic safety cut-offs interrupt current on either over-temperature of unit or fan failure.
Space Heating Equipment – Heating Cable:
These are insulated resistance heating elements manufactured in various lengths and wattage's and are suitable for installation in ceiling plaster or in/under concrete slabs. This method of heating evenly distributes the heat source and produces a low temperature radiant heat surface. This method has been used in large open buildings such as warehouses, garages, hangars, etc.
Space Heating Equipment – Unit Heaters:
These heating elements are used with a fan or blower to force air into the conditioned space. Certain types are classified as heater-ventilators and perform the function of both controlled heating and ventilating. These units have been used primarily in school room heating, but can be used for many commercial/industrial applications where ventilation is required.
Space Heating Equipment – Infrared Radiant Heaters:
These heaters generate infrared radiation, heating all objects in their "line of sight," or radiation path. Equipment is available with either metal sheath enclosed element, quartz tubes, and reflector lamps. They are all used with a directional reflector. Infrared heating is used in areas where heating the entire space through convection would be difficult or expensive in comparison to keeping people comfortable such as warehouses, garages, etc.
Electric Radiant Heating Panels and Heating Panel Sets:
These low density radiant heaters which can be mounted in wall or ceiling to provide spot heating.

subset: commoncrawl


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FREE Running Workshop
Are you a local runner looking to overcome an injury, end pain, or improve your running speed?
If you're looking for the latest and greatest in running research to help you achieve an optimal running stride and reach your race goals than look no further than our monthly FREE running workshop!
For the last 3 years we've run this workshop to provide FREE education and training to local runners AND we've now added live demonstration of running specific strength training and form drills!
One of our running specialists will take you through case studies and video examples of "ideal" running form and desmonstrate running specific strength and alignment drills you can immediatly use!
Each workshop is limited to 12 runners so we can provide detailed education. The workshops are held the 3rd Wed of every month from 6-7pm at Competitive EDGE Physical Therapy in San Jose.
Snacks and refreshments are provided and we'll stay after the workshop for all your running questions!
If you've dealt with a nagging injury, or you've tried to increase your speed keep hitting plateus, or just looking for actionable information that is running specific than this workshop is ideal for you.
Reserve your spot today by clicking the link below!
Our Free Workshop Will Show You:
Tip#1 - The most common causes of injury in running and WHY they happen
Tip #2 - How to add running specific strength training to your weekly workout plan
Tip #3 - How running gait analysis and training is helping runners improve their form, avoid injury and reach their goals!
You can reserve your spot at the next workshop by calling 408-784-7167 or stopping by our clinic at 1375 Blossom Hill Rd. STE 33 San Jose, CA 95118.


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No Surprises! Our Prices Stay the Same for Renewals
per month
per month
per month
At NetDomainZ, our mission is to provide Cheap Web Hosting which is both fast and reliable.
What's different? 1) Choose monthly or annual billing cycle (other hosting providers only have yearly hosting plans). 2) Hosting plans renew at the regular rate that you signed up for (renewal prices at other hosting providers are significantly higher than signup prices).
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CloudFlare also brings enhanced security to your website, via its large community of sites being able to identify new threats. The more people that join CloudFlare, the smarter it gets.
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When using the R3 Kreg Jig® for repair applications, the lips on the sliders that normally goes over the edge of your board can get in the way. To fix this, take both sliders off, flip them over, and put them on opposite sides. Now, the lip is pointing up instead of down. There is a mark on the bottom side of the jig to set your thickness with, just like you would in a normal application. This way, you won't have to take your project completely apart in order to reinforce it with pocket holes.
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Benefits Of A Responsive Web Design
Responsive web design means developing websites that could adapt to the size of the visitor's device. The goal of the design is to enhance the user experience of the visitor no matter how they access a website. The major benefit of a responsive website is that the site loads quickly without any distortions. Hence, the visitor will not have to resize anything manually to view the content properly. This article provides information on the important benefits of a responsive web design.
The latest statistics reveal that more than 50% of traffic in the United States came from mobile devices in 2015. Hence, it is important for webmasters to have their websites show properly on smaller screens similar to desktop screens. This will prevent the user from experiencing distorted images or a sub-optimal site layout. In fact, such an approach will enhance the user experience on your website. While some businesses choose to have a separate version of their website for mobile users, it is quite cumbersome. That is where a responsive design comes in handy. It offers greater versatility at a lower development cost. That is why you need to invest in a responsive web design for your website without delay.
Developing one responsive website is much easier than developing a separate website for your mobile users. In fact, the responsive website costs less than the separate site. Even if the initial cost of a responsive site might be higher compared to having two separate sites, you end up saving a lot of money due to maintenance and configuration costs. In fact, maintaining another mobile-friendly website is not an easy task. It needs additional testing and support. That is why you should use a responsive web design to ensure optimal layout of every screen which will enhance the user experience of your customer. This means fewer headaches for developers, consumers, and business owners.
Mobile users have shorter attention spans. The latest studies show that mobile users tend to abandon a website that takes more than three seconds to load. If your site is not optimized for mobile devices, it can take longer to load. The site is also difficult to navigate under such circumstances. This can frustrate your client to the point of no return. That is why you need to invest in a responsive web design to improve the loading speed of your site.
A responsive site will offer a better user experience to your customers. They will stick for a longer time and explore more than one page of your site under such circumstances. This will help lower the bounce rate which is very important when ranking your site higher in the SERPs. An enhanced user experience can improve your conversion rates over time. This will result in the increase of profits for your company in the long run.
In conclusion, a responsive web design is the norm of today. The aforementioned article provides information on some of the benefits of a responsive web design.
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Salterra Specializes in Web Design, Internet Marketing, Search Engine Optimization, Hosting, Software Development, and Graphics. We also have a division that removes website malware, and maintains virus protection and the removal of malicious software. We founded the company in 2010. We are centrally located in Tempe, Arizona, but we have clients all over the world.


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If you are following our blog, you may have already know that blockchain is the backbone of many cryptocurrencies today. On the other hand, many traditional systems still run on a database which begs the question: what is the difference between blockchain and database? Let's explore in this blockchain vs database comparison.
The essential difference between the two systems lies in their architecture. Even though the primary goal is to store information, however, the way they maintain this information is different.
Let's look at each of them closely to understand the difference in this blockchain vs Database comparison:
What is Database?
The traditional databases that we have been using for decades use client-server architecture. The users are the clients that can access the database which is administered by a central authority, which is called server. This central authority is responsible for authenticating the access of a client.
The key characteristic of a traditional database is centralization, which is also the primary difference between the both. The entity that administrates the database is a central figure because of which the authority is not distributed and is based in a single place. Hence, database is more vulnerable to attacks. If this authority is compromised, the data stored in the database can be modified or even deleted.
What is Blockchain?
The blockchain is a decentralized database that has several nodes instead of a centralized server. The administration of the database is distributed among all nodes. All these nodes are responsible for administrating any new additions to the database.
For the modification to happen, all nodes have to agree. They reach consensus through some mechanism which is what guarantees security. However, this mechanism may vary between different blockchains. The two commonly used mechanisms are 'proof of work' and 'proof of stake.'
Blockchains works on three technologies:
- Private key cryptography
- P2P Network
- Program or Protocol
By combining these three technologies, blockchain essentially eliminates the need for a third-party to oversee access and transactions.
Difference between Blockchain and Traditional Database
Enough with the basic definitions, let's get into details of our blockchain vs database comparison. By the very definition of these two types of databases, you can guess that the main difference is decentralization in the blockchain. However, there are a few other things that make blockchain unique.
One property of blockchain databases which has helped them gain so much popularity in the digital world in transparency.
In fact it is transparency that makes blockchain an instant success. You can verify all transactions in Blockchain publicly. Any user at any time can verify how some data or block, as it is called in a blockchain database, was added. This transparency automatically increases the integrity of the system because of which a user can be confident that the data they are seeing is authentic.
Another significant difference between a blockchain and a database is that the blockchain only allows the user to append. You can only add data to the blockchain while In traditional databases, users can perform multiple operations. This practice is known as CRUD.
CRUD stands for Create, Read, Update, and Delete. You can create a record, read it, upgrade it and even delete it.
Even though this gives the user a lot more power when accessing the database, it also creates a security risk.
To put it in simple words, you can only read and write data in a blockchain. Also, you cannot delete or alter any data that is already present. Therefore, the primary operations in the blockchain are only validating and writing transactions. When the nodes confirm a transaction, a new block adds to the blockchain. No other block is edited, and the previous transactions remain as they are.
For instance, if you have 5000 ETH, and then you spend 1000 ETH. The record will maintain that you had 5000 ETH before the transaction. It doesn't change and will be available for the users to see.
The decentralization in the blockchain is what makes it secure. As traditional databases security is centralized, it is somewhat easier to tamper the data. If someone has access to the centralized database, they essentially have the power to do anything with the data.
As a result of the distributed architecture, a blockchain eliminates this problem. The infrastructure is more reliable because of which it is quickly becoming popular all over the world.
There is a reason why many financial and tech experts call it future of the world.
Blockchain vs Database: An Example
You can think of a blockchain like something between a database and Wikipedia. On a surface level, blockchain looks a lot like Wikipedia. Similar to the blockchain, Wikipedia is controlled by not a single entity but many people. Users can make a change from anywhere, and everyone can see it.
However, Wikipedia is similar to the database as it is based on the client-server architecture. Also, a client with permission to make the change can alter the web page data. This change goes to the server and reflects in the master copy. When you search for a page and open it, you will be accessing the master copy. The administrator of the Wikipedia database allows the access.
On the other hand, the change happens to every node in a blockchain. The new record or block is visible to all the nodes, and therefore, there is no central figure involved.
Blockchain Establishes Digital Trust
Two things establish digital trust so to speak. These are authentication (who you are?) and authorization (do you have access clearance?).
In blockchain, a cryptographic private key helps prove authentication. However, In traditional databases, you might need to provide personal information to gain access. This means that your personal information may also be vulnerable to hackers.
As for authorization, the whole distribution network needs to commit. This spares the system of failure or corruption. The network authorizes a transaction by applying the rules the system was based on. It may sound a bit complex, but it works.
Summary: Blockchain vs Database Quick Comparison
Here are the main differences between a traditional database and blockchain:
|Client-server architecture
|Distributed Ledger
|You can create, read, modify, and delete data
|Data can only read and added
|Distributed transactions
|Majority Consensus
|Transparent transactions
|Integrity constraints
|Anybody can validate transactions
Blockchain uses security in its very own structure which gives it an edge over relational databases. However, traditional databases have their own qualities that make them suitable for some types of information.
Above all, It depends on the business and their business model which of these two systems works best for them. One can apply the idea of blockchain to many needs. Because of its transparent nature, blockchain is quickly expanding its use. However, still, the cryptocurrency industry still remains the primary user of blockchains.


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By Mark Cartwright, FTA's Head of Vans and Light Commercial Vehicles
Half a million UK drivers still use their mobile phones while driving, according to a recent study by the Department of Transport. This puts both the driver and other road users in serious danger; any type of phone use – calls, texts, emails, social media and other internet use – is illegal and holding the phone in any way, even if it is just held between the knees, for example, is an offence.
In a bid to curb usage, the government doubled the penalties for using a hand-held mobile phone while driving to six penalty points and a £200 fine in March 2017. Vocational drivers may even have their entitlements suspended by the Traffic Commissioner and newly-qualified drivers will automatically lose their licence under the points system.
Using a mobile phone with a hands free kit can also be an offence if the driver is distracted or does not have proper control of the vehicle at the time. The penalty is the same – six points and a £200 fine – so employers should carefully consider whether their staff should be expected to take calls on the move.
Drivers who use mobile phones are now also liable to prosecution for the more serious offences of careless or dangerous driving if it can be proved that an offence was caused by failure to have proper control of the vehicle due to distraction. Penalties for careless and dangerous driving are substantially higher than for the specific mobile phone offence.
Employers, managers, colleagues and callers may be legally implicated when a driver uses a mobile phone as causing, permitting, aiding, or abetting the infringement.
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Every exam and quiz given provides data that can be used to inform students of their academic standing. Using frequent formative assessments helps engage students with their learning, which can also lead to increased retention rates.
Many institutions are gathering data only once a semester through summative assessments. This practice is not helpful for the students – they're already done with the course! Formative assessments are geared to support learning during the learning process, not after it's already completed.
Administering more frequent formative assessments throughout the course will enable educators to obtain better student data and make sure they're on the track to success. As an educator, it's important to know what your students know, and then be able to teach to what they don't know.
Likewise, it's just as important for the student. They need to know where their successes are, as well as what areas they need to focus on for improvement. By providing more formative assessments throughout the semester, you can utilize the assessment analytics to show students where they stand. When this feedback is shared, students are then able to self-assess and set their own learning goals.
By taking charge of their own learning, students may feel a stronger sense of motivation and control. The educational website Mindset reported that when students themselves identify, analyze, and use data from their learning, they become active agents in their own growth.
Formative assessments require students to reflect on their own learning. By consistently administering these assessments throughout the semester, you are ensuring that students will master new concepts and lectures along the way while staying engaged in their learning.


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The kitchen, being the contemporary centerpiece of every house, requires a countertop which (1.) meets the functional needs of each day cooking preparations and (2.) enhances the beauty of your complete space. A table island might be a straightforward and low value addition in comparison with a built-in island. This colorblocked kitchen makes a darkish statement with this grand black island. As talked about, open shelving or glass-fronted cabinets are a well-liked trend and they need to make the house feel extra open and fewer boxed-in.
Strive one of these stunning kitchen island ideas. A extra open-plan model of the galley kitchen is to have a run of kitchen models alongside one wall with a kitchen island unit reverse. A twenty first-century upgrade on Grandma's kitchen swaps dated colors for black and white, dressed up with gold fixtures and globe pendants.
This previous workbench houses drygoods, workplace provides, and even assorted wrapping papers. The varied patterns used add depth to the space. Cloth impresario John Robshaw's Connecticut country home is quaint and colorful. Homify focuses on serving to house renovators and residential builders alike, design and build the kitchen of their desires.
Whereas the favored alternative is to go together with one or two pendant lights over your kitchen island, you can also opt for a single pendant mild over your dining area, or a few spaced out throughout your kitchen. Beneath you'll discover a few of our favourite kitchen ideas.
Hidden cabinets on either side double up as a spot to stash spots. Finishing touches equivalent to kitchen worktops, kitchen splashbacks , kitchen doors, kitchen flooring and kitchen handles will all have a big impact on the general feel and appear of your kitchen.


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SEABROOK – Two teenage passengers involved in a severe car accident near DuVal High School on March 26 are in "critical but stable" condition at a local hospital as preliminary investigations show that they were ejected out of the vehicle after a head-on collision.
The two injured students were a part of a group of five traveling back to school before the incident occurred, Prince George's County Police (PGPD) said. At approximately 11:52 a.m., the students were traveling on Good Luck Road before being hit by a car backing out of the driveway.
After being hit, the students' car spun out into oncoming traffic before getting into a head-on collision with another vehicle. According to Police Chief Hank Stawinski, none of the five students were wearing seat belts at the time of the accident, with the front two passengers being spared from being ejected by airbags.
"Preliminarily, these students are not at fault in this," Stawinski said. "You're not going to see it coming; you are not going to swerve to avoid that collision, and you do not have to be traveling at 100 miles an hour."
Two of the three students sitting in the back seats were "partially ejected" from the car.
All three backseat passengers were taken to the hospital following the accident. According to PGPD spokesperson Jennifer Donelan, the one student who was not ejected from the vehicle was released from the hospital after recovering from their injuries.
The identities of the students have been withheld because they are minors. Officials said that they do not know why the students were traveling during school hours. The driver and passenger in the car the students collided with were sent a local hospital, and both suffered minor injuries.
"I happy to say that we are guardedly optimistic that all three of those young people that received serious injuries are expected to survive," Stawinski said. "…We are guardedly optimistic that all three of these young lives will continue."
Prince George's County Public Schools Interim CEO Monica Goldson confirmed at a press conference following the accident that all the students in the car were seniors, but only one had a half-day schedule, which allows students to leave campus early to attend college classes or to go to work.
County high schools do not have an open lunch period.
PGCPS administrative staff arrived at the scene as well as to the hospital to check on the students. Counselors were available to talk to DuVal students and staff about the incident as well. Goldson said a letter was sent home with students to give to parents to alert them of the accident and to talk to their children about safe driving habits.
"I have a teenage driver so I can empathize with what those parents in the accident could be experiencing or thinking about because I know it went through my heart," Goldson said. "We have 134,000 students, and I feel like every last one of them are mine, which is why we are all gathered here today."
Reactions from students ranged from offering prayers to their classmates as well as requests of taking down photos from the accident scene. Others on social media used the incident as a reminder of using a seat belt when operating a vehicle.
"Seat belts on in the back seat also," Maria Gr said. "Kids riding in a vehicle with other kids have a higher chance of being in a dangerous serious collision."
The investigation is ongoing and will take some time to complete, Donelan said. Some cases take six months, and others are shorter than a week. The other driver who backed up into the student's vehicle stayed at the scene of the accident and has been cooperating with police.
An accident reconstruction analysis will be completed, and officials will study the toxicology report of both drivers once it is completed. Only after completing their investigation and determining who was at fault of the accident will county police turn over any possible charges to the State's Attorney's Office.
"We have to know what's what for ourselves first before pressing charges," Donelan said. "…We have seen too many deaths in these types of accidents (so) that is why it is important to wear your seatbelt."
The accident comes days after county officials announced the start of a new initiative to encourage and change the driving culture in the county called #DrivingItHome.
Introduced on March 22 at Oxon Hill High School, the driving safety awareness partnership was established to raise awareness of safe driving on six critical areas: seatbelt use, texting and driving, driver distractions, drunk driving, highway speed and aggressive driving.
"The truth of the matter is we have had far too many afternoons like this one," County Executive Angela Alsobrooks said. "We just finished a terrible winter with 13 traffic fatalities in the county, and it looks to me that we are heading to a freighting spring."


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Setting and World-Building Workbook
Like character creation, developing a believable fictional world is a process that becomes more defined with experience. If you're just starting out, however, planning your foundation will make the overall writing process a lot easier. This workbook contains twenty location templates, ten group templates, a series glossary, a timeline and history index, a section for series rules to maintain continuity, and prompts to help with brainstorming. For visual authors or stories that may require sets, there is space for sketches, maps, and layouts.


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William H. Stocklin, Sr., aged 88, of Austin, Texas passed away Friday, May 24, 2019. Mr. Stocklin was born to his mother Cedonia (Moeckli) Stocklin December 26, 1930 at Swiss, Missouri, where he was raised by Cedonia and her brother Fred Moeckli.
He was the loving husband of Evelyn (Hahne) Stocklin for 62 years. They were united in marriage August 4, 1956, at St. James Church, Stony Hill.
He served in the US Army's 820th Engineer Aviation Battalion for 3 years, during which time he greatly enjoyed his service in Alaska, Nevada, and California.
He graduated from the Missouri School of Mines and Metallurgy at Rolla with a Bachelors Degree in Mechanical Engineering and a Masters in Mathematics. He also completed coursework towards a doctorate at Columbia University.
He was an engineer at IBM for 33 years. He enjoyed the outdoors, hunting, gardening, and family.
He was a member of the Church of Christ in both Poughkeepsie, New York and Austin, Texas. He was active in World Bible School through which he mentored hundreds and was a participant and leader in Bible Study Fellowship for over 25 years.
Mr. Stocklin was preceded in death by his parents, his sister Lorraine Rohlfing, brother Norville Stocklin, half-brother Granville Stocklin, and brother-in-law Norris Rohlfing.
He is survived by his wife, Evelyn Stocklin of Austin, Texas; four daughters Mary Hollingsworth and husband John, Barbara Steely and husband Jim, Lisa Greenstein and husband Lee, Catherine Peterson and husband Daniel; son William Stocklin, Jr. and wife Sharie; nine grandchildren Jennifer (Hollingsworth) Schackmann, Dana Hollingsworth, Shelley Hollingsworth, Rachel Greenstein, Cedonia Peterson, Justin Peterson, Olivia Peterson, David Peterson, and Ella Stocklin; great-grandchildren Silas and Savannah Schackmann,; sister-in-law Jeanne Stocklin; nieces; nephews; other relatives and many friends.
Visitation will be held on Friday, May 31st from 4:00 to 8:00 pm at Toedtmann-Grosse Funeral Home, Hermann. Funeral services will be Saturday, June 1st at 12:00 pm at St. James Evangelical Church, Stony Hill, with the Rev. Tom Lloyd officiating. Lunch will be served following the services.
Interment will be in St. James Cemetery, Stony Hill.
Memorials can be given to World Bible School (WBS, PO Box 2169, Cedar, Park TX 78630) and Swiss Church. C/O Toedtmann & Grosse Funeral Home.
To send flowers to the family or plant a tree in memory of William H. Stocklin, Sr., please visit our floral store.


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8. Bucks County Gallery of Fine Art
9. Art Association of Harrisburg
10. Main Line Art Center
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We are your headquarters for high-quality, competitively priced Custom (Art-Picture-Pictures-Frames) Framing. In addition to Custom Framing, we have one of the largest selections of art in Harrisburg and Central Pennsylvania areas....
The Art Association of Harrisburg, founded in 1926, is a hub of Central PA cultural events. It provides exhibition opportunities for artists both regional and nationwide. The AAH is the oldest Harrisburg gallery still operating and also offers art classes for children and adults in Central PA....
A nurturing environment where the experience encourage the beginners! We offer the South Central Pennsylvania Community a comprehensive program of art instruction, workshops, lectures, exhibits and other visual arts-related activities. The Center offers year-round services to both member artists and the community....
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miniMAX Solution INC: 770,
South Post Oak Lane,
S-360 Houston, Texas,
United States 77056.
Email us with any question or inquiries or call +1-832-887-4969. We would be happy to answer your question and set up a meeting with you. Black sheep Web Design can help set you apart from the flock !


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Discover all of Yorkshire's heritage, including magnificent ruins, grand estates, traces of marauding vikings and the legacy of mills and mining. Explore Yorkshire's stunning gardens and museums, learn about their restoration and about the events they host.
Whether you're into action, outdoors, indoors or just like being active, when it comes to Yorkshire activities you will find the perfect activity to meet your needs. If you are looking for activities for the family, then get ready to discover Yorkshire.
Yorkshire features over 800 attractions, from World Heritage Sites to mining museums, ruined castles and abbeys, to hands on museums. You'll find serene gardens and unique breweries, thrilling rides and industrial heritage. For the history-lover to the inquisitive child, there's something for everyone.
Your winter sightseeing all wrapped up with a Yorkshire Pass - including a wider choice of 75 leading attractions across the county, including World Heritage sites, national museums and leading stately homes.
Buy your pass today at Yorkshirepass.com using the Promotional Code WTYWEB and receive 15% OFF 2 3 & 6 day adult and child passes.
For more details on Yorkshire, click here: http://www.yorkshire.com/


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LIMA – Lima's water contract with the city of Rochester will be expiring soon, but with a cost increase on the way, the Town Board is considering other water options.
This fall, Lima's 30-year-old water contract with Rochester will expire. If the town renews that contract, the agreement will span 20 more years. According to Town Attorney Steve Kruk, however, continuing with the Rochester supplier will mean an increase in cost.
Special Online Vendor & Craft Show Fundraiser...
"Several years ago, the water authority started charging the supplemental rate that is going to be passed on to us," Kruk stated. "They said they are going to give us one more year without that supplement and in another year we would be subject to it."
According to Town Supervisor Pete Yendell, that increased fee is because Rochester uses Monroe County pipes.
"Monroe County charges the city of Rochester an additional fee for running water through their pipelines," Yendell said.
At this time, the amount of the additional fee is unknown.
Kruk explained that when the town first contracted with Rochester, getting water directly from Monroe County was impossible because of regulations. Now, that is no longer the case.
"When we got this water the only option available for us legally was the city of Rochester," said Kruk. "There was no possibility of water from any other source. And since 30 years ago that has changed."
Yendell stated that he, Kruk, Village Mayor Carl Luft, Town Highway Superintendent Keith Arner, and Village Department of Public Works Superintendent Ben Luft plan to investigate the town's future water options. Yendell ultimately said that determining Lima's future water source will likely depend on who can give the town the best price.
"It may wind up being a little negotiation back and forth between the county and the city," Yendell stated.


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All Mayo GAA Junior B & C quarter finals due to take place this evening & tomorrow have been postponed due to waterlogged pitches.
The Mayo Junior A Championship meeting between Ardagh and Westport B will now go ahead in Charlestown this evening at 6pm.
Achill and Knockmore B goes ahead at the same time in Ballyheane.


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Each person has their own version of what inner peace is and none of them can ever be wrong. Whilst one person's inner peace may be found at a noisy gig, another's may be found during a lengthy pilgrimage. Inner peace has less to do with volume and more to do with absence. Peace has […]
via The Simplicity Of Inner Peace — thesecretblind
What a wonderful post! It's so true that inner peace is different for everyone. I feel most at peace when I am sitting in front of my homemade butsudan, candles lit, chanting, when it's late at night and all I can hear between daimoku is the crickets chirping outside.
When I finish chanting and begin the silent prayers, I just feel so completely at one with the world and with myself, I want to wrap everyone up in this feeling with me. I want to bring the whole world to my altar and hold them, one by one, in the kindness I feel so deep in my heart.
May we all find our inner peace!


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Two Rooms presents a program of residencies and projects
by leading international and New Zealand contemporary artists.
Three Judy Millar Paintings
Judy Millar
Welcome to the Fluorescence
13 April - 4 May 2018
Christchurch exhibition
Partnering Public Collections
Ana Iti, Clara Wells, Kerry Ann Lee, Miranda Parkes, Tim McLaughlin
(Un)conditional 1
5 April - 29 April 2018
South Island institutional collaborations
Fahey Survey in Christchurch
Jacqueline Fahey
Say Something!
22 Nov 2017 - 11 March 2018
Her Timaruvian origins
Good is Good
Roy Good
Diamond Matrix
21 November - 9 December 2017
Roy Good in CHCH
New Walters Book
Gordon Walters: New Vision
Three essays by exhibition curators, plus five others
Hardback, 240pp, coloured illustrations, 300 x 240 mm
Published by the Dunedin Public Art Gallery in partnership with Auckland Art Gallery Toi o Tāmaki, 2017
Companion for touring survey
Lye's Christchurch Survey
Len Lye
Stopped Short By Wonder
5 August - 26 November 2017
Birthplace tribute
Jonathan Mané-Wheoki Gedenkschrift
Mark Stocker and Conal McCarthy eds.
Colonial Gothic to Māori Renaissance: Essays in memory of Jonathan Mane-Wheoki
Essays from nineteen contributors
Essays in tribute
Ngāi Tahu Strut Their Stuff
Ngāi Tahu artists in Residence
Paemanu: Nohoaka Toi
8 September - 26 November 2017
Using CoCA building as a marae
Bricoleur of the Apocalypse.
Michael Armstrong
Preaching to the Disconcerted
28 August -16 September 2017
Mike Armstrong in CHCH
The Art Criticism of Robert Hughes
Robert Hughes
The Spectacle of Skill
Alfred A. Knopf 2015
The Spectacle of Skill
Wallace Award Winner in Christchurch
Andy Leleisi'uao
Homonoia People
21 August - 15 September 2017
Nice coincidence
Waiting For the God
John Pule
3 August - 26 August 2017
John Pule in Christchurch
Kelcy Taratoa in Christchurch
Kelcy Taratoa
Big City
21 July - 12 August 2017
Second Milne Gallery
Comparing Art Collectives
Exhibition of collectives
MAKING SPACE / Whakarite Wāhi
10 June -20 August 2017
Six ARIs from Aotearoa
Waterfalls at Night
Clare Logan
A Lingering Dark
12 May - 3 June 2017
Clare Logan's dark landscapes
Sarah Contos and Linde Ivimey
Sarah Contos
Daughter Universe
18 May - 17 June 2017
APW in Sydney
Losing Her Marbles
Tiffany Jenkins
Keeping Their Marbles: How the Treasures of the Past Ended Up in Museums … And Why They Should Stay There
368 pp
Oxford University Press, USA, 2016
The ethics of stolen treasures
Carl Sydow Sculptures and Drawings
Carl Sydow
Sydow: Tomorrow Never Knows
25 March - 23 July 2017
A small survey
The Culturalised Psychology of Shame
Susan Best
Reparative Aesthetics: Witnessing in Contemporary Art Photography
London 2016
Can Art help us break free?
Letting Mr. Shrigley Steal Your Mind
David Shrigley
Lose Your Mind
11 March - 27 May 2017
International touring survey
© EyeContact and all contents copyright, unless otherwise noted. Contents under Creative Commons (Attribution, Noncommercial, Share Alike).


text: Permeable pavers are an excellent way to preserve and protect the environment all while giving your home some attractive curb appeal! The unique design of permeable pavers allows for the proper percolation of surface water into the ground by allowing water to naturally drain into the surface through the voids in the pavers. This promotes the … Continue reading Permeable Paver Patio, Walkway, and Driveway: Permeable Paver Benefits


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Countries websites
Thematic websites
Gustave Roussy, the leading centre in Europe in the fight against cancer, is to open, between now and 2020, a new complex spanning 10,000 sqm comprising two buildings incorporating a day consultancy centre, a logistics hub and a Wellness Center.
The plans to extend Gustave Roussy aim to step up the fight against cancer by improving the way that patients are accommodated and treated. This is part of a wider-reaching renovation programme in the Campus Grand Parc area.
The day consultancy centre is made up of a day treatment unit with 120 to 140 spaces in oncology and haematology, and a Wellness Center whose goal is to bring together all the programmes and practices that complement the treatment (sport, yoga, sophrology, etc.). This centre will also include informal spaces for discussion and information.
The technical and logistical unit comprises storage facilities (hospitality and medical supplies), the technical workshops and the biomedical department, in addition to the Works Council premises.
This is a Design and Build project conducted with GA Smart Building, TLR architecte and the consultancy Nuel.
In this ambitious project, Egis is conducting the programme management (design consultancy for fluids, roadways and utilities and coordination of fire safety system), while Acoustb is responsible for acoustics.


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Some of you probably write not only books, but also blog posts. After all, having a blog is a good way to find a new audience. Before they someone actually reads your post, they notice the site it is on. With that in mind, I decided to give you not one, but five tiny tips on what to avoid on your blog so you wouldn't put people off it.
- Misleading your audience.
Just like the cover for your book should fit the theme of your book, so should your blog. If you are writing dark and twisted horror stories and you want to put them on your site, a cheerful pink is not the best color for your blog's header or background.
- Wrong colors.
Speaking of colors: bright ones tire the eyes quicker; if you use them, people would leave your blog sooner if they bother to stay at all.
- Unreadable text.
Make sure the font is readable (some fancy fonts make it almost impossible to differentiate between O and Q or C and G) and that the text color doesn't blend in with the background color.
- Too many things going on.
A blog with a menu on two and one on each side, a bunch of pop-ups and plug-ins a plenty is too crowded. Opt for a cleaner image that won't confuse and overwhelm your visitors. It would be easier to navigate your site that way.
- Can't find a thing.
When people come to your blog, they are looking for something. Don't make it hard for them to find it. Add/enable a Search option.
Those were five things that could put off your readers before they even start reading.
Do you know of any other?
What makes you flinch when you come upon a new site?
Feel free to share in the comments!


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Greta Gerwig has, reportedly, been cast to star as the lead in the spin-off of the award-winning American sitcom How I Met Your Mother – a revelation that was recently announced by E! Online. Gerwig will play the female equivalent of Ted Mosby (Josh Radnor), called Sally. Described as a "female Peter Pan," Sally is said to have little clue as to the direction of her life and must rely upon her circle of friends to lean on.
Gerwig is an American actress and filmmaker, acclaimed for her roles in a number of indie projects, including Greenberg, Frances Ha and LOL. While working on Greenberg and Frances Ha – for which she was a Golden Globe award nominee – The 30-year-old became romantically involved with writer and director Noah Baumbach. Gerwig also costarred alongside Russell Brand in the remake of Arthur, in 2011.
The California-born actress will play an innocent, free-spirited woman who never quite managed to mature. Unlike Mosby, however, Gerwig's character is already married in the pilot episode. Sally is locked into a relationship that is destined for failure, and quickly realizes that her partner is too dissimilar to make things work. Through her close network of friends, Sally is helped back onto the dating scene, in pursuit of her future husband, with whom she will eventually have children.
How I Met Your Dad was confirmed, last year, when CBS ordered production of a pilot episode. If all goes according to plan, the new series is anticipated to air in the Fall of 2014, arriving soon after HIMYM's ninth and final season comes to a close. The pilot script was created by Emily Spivey, who wrote Up All Night, along with longstanding How I Met Your Mother creators, Craig Thomas and Carter Bays. CBS has previously described the show as a spiritual successor to HIMYM:
"[It is] a kindred spirit of How I Met Your Mother telling the story from a female point of view, How I Met Your Dad tells a brand-new story with new characters and a new voice at its center."
Since the new series is set in New York, it is likely there will be some cross-over with How I Met Your Mother. The Hollywood Reporter claims the pilot will be filmed in Los Angeles, with production to be moved to New York if the network picks up the series.
Although Deadline.com reported that the new characters could be revealed in the series finale of How I Met Your Mother, Thomas recently dispelled this rumor, confirming the show's characters would not be introduced during the conclusion of HIMYM and would be a standalone series. Although few links between the two shows will exist, it has been suggested that MacLaren's Pub – the HIMYM protagonists' main hangout – may serve as a link between each show's friendship groups.
Aside from playing the lead female role, Gerwig is also slated to serve as a producer on How I Met Your Dad, and is also expected to help write some of the episodes.
By James Fenner
E! Online
The Hollywood Reporter
How I Met Your Mother Wikia


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Clarification of Transient Characteristics by Coupled Analysis of Powertrains and Vehicles
Journal Article
ISSN: 1946-3995, e-ISSN: 1946-4002
Published April 05, 2016 by SAE International in United States
Citation: Hibino, R., Jimbo, T., Yamaguchi, H., Tsurumi, Y. et al., "Clarification of Transient Characteristics by Coupled Analysis of Powertrains and Vehicles," SAE Int. J. Passeng. Cars - Mech. Syst. 9(1):216-226, 2016, https://doi.org/10.4271/2016-01-1314.
Language: English
With the goal of improving drivability, this research aimed to clarify the mechanism of vehicle longitudinal acceleration, focusing on tip-in acceleration. Conventional typical analysis methods include experimental modal and model-based analysis. However, since the former requires the measurement of impulses and other input forces while the vehicle is stopped, measurement under actual driving conditions is difficult. The latter requires characteristic values such as the stiffness and damping coefficients to be identified in advance, which cannot be achieved either easily or precisely. Therefore, this paper proposes a new experiment-based analysis method. This method enables the acquisition of engine torque and transmission torque/force by measuring only the acceleration values of some components under driving conditions. The key to realizing this method is the measurement of motions with the necessary and sufficient degrees of freedom (e.g., pitch motion) since these greatly affect vehicle behavior. Another aspect of this method is the adoption of appropriate equations to express the relationship between action and reaction forces and the measured acceleration (inertial force). Once the torque and force are obtained, a physical model can be devised even if the characteristic parameters of the vehicle are unknown. For the vehicle used in this study, tip-in acceleration behavior can be expressed by a model with only seven degrees of freedom, which expresses the important motions of the powertrain, driveline, and chassis. This model allows a simple understanding of the acceleration behavior and can be used for concept design.


text: Have a busy schedule and need help finding the best computer and electronics deal for you? I have compiled a list of daily hot deals to make your shopping less time consuming. There should be no reason for you to struggle finding hot computer, electronics, and software deals, so you might want to check them out below.


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" The best lack all conviction, while the worst
Are full of passionate intensity."
I'm not sure what has been going-on, to be honest, except that it isn't what I thought was going on. I am making very little sense these days I find. It's liberating to realise that you don't really make sense and that the sense that you think you've been making is in fact built on a false premise. Liberating - like releasing a caged bird and watching it circle for a while before soaring - and terrifying at the same time.
So where to start? Possibly the best question I could ever ask - and the hardest to answer. Should I start at the present and work back or the past and work forward? (I'm circling, see... I might not be soaring from some time...)
OK. I'll start with the "dramatic" bit. I nearly willingly hurled myself over the edge into a very dark place; bottomless, remorseless and without end. I was saved by a moment of -
actually, I can't really give the moment itself a name. I'm still confused about that bit. Scratching my head, looking in a mirror and muttering, "what the fuck?" Anyhow... I was saved by a moment- a moment of love whatever form it took, of friendship whatever the intention, of simplicity and unthinking - nonetheless.
Tailspin. Freefall. What was it Yeats said,
"Turning and turning in the widening gyre
The falcon cannot hear the falconer;
Things fall apart; the centre cannot hold..."
These lines resonate and ring clear to me, that's for sure. You can't hold on when things spin so fast. You lose your grip. I lost my grip...
For the entirety of May, I have been more chaotic than usual. Reeling, bouncing, glowering and burning icy cold. There is no easy way to say this: it is all to do with grief and anger that I have been (am?) holding in for years. I think I let it out from time to time, but actually I just give it air in order that it is fuelled further. For years I have been growing colder, keeping this angry grief inside and nursing it tenderly as though I would miss it were it gone... I have been taking out on my wife, lover, partner for years. Silently, conspiratorially, secretly, ever increasingly angrily.
Rage and self-hatred have poured out of me in equal measure to tears. (Oh, I'm sure there's still some left, don't worry...) But along with the rage has come honesty. For the first time in years I have been speaking honestly: not hiding, not dulling the sharpness of the words I use, not trying to hold back or resist hurting, too tired to guard the cold angry grief and letting some of it leak away....
Anyhow, having turned away from my wife, lover, partner, having contemplated throwing myself - cage and all - into the dark remorseless place (maybe even selfishly/lovingly taking someone else with me) yesterday I had a sudden realisation: I didn't need to be angry anymore - it wasn't some nameless, amorphous anger: it had a cause - a real cause - and thus, perhaps, a cure. I am starting to turn back: I am starting to come home - I am moving away from the edge: I don't like it there anymore.
I am not fixed, not yet - but I can see that I am broken- more broken than I had thought- and that's a start. I want the cold, angry, burning grief to go away. I can't hold on to it any more. I want to fly again, without this weight dragging me down. I know I will make mistakes, I might not get to soar - I might just flap my wings sitting on top the cage and maybe that would be fine too.
It's liberating to realise that you don't make sense, that you don't have to make sense - and it is terrifying. I am terrified - but still here.
The Truth Hurts. Have Some Cake.
24 minutes ago


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Well-timed infusion boosts UK store chain
Acquisition by Sanpower helps House of Fraser to revive at home and take its British-style retail to China
In 2014, China's Sanpower Group made history with its acquisition of the British department store House of Fraser, inking the biggest international retail acquisition deal by a Chinese company.
Three years later, the deal has realized noticeable synergies. Sanpower has opened a House of Fraser store in Nanjing, re-creating the House of Fraser store experience for Chinese consumers. Meanwhile, its investment in the UK company has led to House of Fraser's massive renovation, improving the experience for British consumers as well.
The House of Fraser store in Oxford Street, London. Provided to China Daily
"The acquisition made great sense strategically," says House of Fraser chairman Frank Slevin, sitting in his spacious Central London office, not far from House of Fraser's flagship store in Oxford Circus.
"House of Fraser, historically, had many challenges, including lack of adequate investment to maintain its premium branding, to invest in its aging store portfolio and to adapt to changing customer needs. The acquisition allowed Sanpower to provide much-needed financial support and ownership stability for House of Fraser," says Slevin.
Founded in Glasgow, Scotland, in 1849, House of Fraser quickly grew in the 20th century, and after World War II, it was transformed into a national chain by extensively acquiring smaller stores. Between 1936 and 1985, it acquired more than 70 companies. In 1948, the company was listed on the London Stock Exchange.
However, in the 21st century, the company's financial situation began to suffer as it experienced a few changes of hands, and by the time House of Fraser was sold to Sanpower in 2014, it was already suffering from lack of investment.
The timing was perfect, since House of Fraser's search for an investor coincided with Sanpower's hunt for an overseas acquisitions target to gather brand reputation and retail expertise.
Sanpower Group was founded in 1993, and over the years has grown into a conglomerate spanning across consumer market, healthcare and finance. In 2016, it appeared on the list of China's Top 500 Enterprises for the 13th consecutive year and ranked 19th in China's Top 500 Private Enterprises. Its total assets in 2016 exceeded 120 billion yuan ($18 billion; 15.2 billion euros; £14 billion) and its annual gross sales amounted to 130 billion yuan.
In Slevin's view, what Sanpower bought with the acquisition was not just a brand, but expertise on retail store management that could readily be used in China's cultural context. In other words, bringing a quintessential British shopping experience to Nanjing.
Bringing House of Fraser's own branded products to China was a part of this experience, but more important, Slevin's team has helped Sanpower to create the same customer service. He says the way House of Fraser Nanjing is structured is very different from the traditional shopping mall model in China.
Traditionally, shopping mall owners in China act more as landlords, renting out space to different brands, so the experience that shoppers gain from going to the shopping mall is the same as going in and out of individual stores in the high street. The shop assistants within each space work for their specific brands and try to sell products from their brands.
"But House of Fraser Nanjing follows the same model as House of Fraser in the UK, which has open space, and it is much easier for customers to take items from different brands and match them. The experience is much closer to the actual experience of how customers mix and match items in their wardrobe," Slevin says.
At House of Fraser, both in the UK and Nanjing, the shop assistants do not work for individual brands, so their role is to help customers make good decisions.
"To achieve this retail experience (and) layout and make profits, we have a business model that mixes concession items, bought items and our own branded products," he says.
Despite efforts to replicate House of Fraser's British success, Slevin says, the Nanjing store has also paid extensive attention to accommodating Chinese customers' needs, taking into consideration factors such as weather differences and local product and brand mix.
Meanwhile, House of Fraser has undergone significant changes in its home market. Fresh investment from Sanpower has helped it to complete a number of store refurbishments, upgrade its logistics, supply chain, IT and sourcing, and relaunch an improved website.
The refurbishment has given House of Fraser's stores a cleaner, fresher look, helping customers to enjoy a more premium shopping experience. House of Fraser also reduced its number of in-house brands, which has given the remaining brands an opportunity to sell a wider range of items and enhance their individual identity.
Recent investment in IT systems also means a better online shopping experience for customers.
"There has probably been more investment in the business in the two years since Sanpower acquired House of Fraser than in the five years before the acquisition," says Slevin.
"So far, all of the revenue we have generated from House of Fraser post-acquisition has been re-invested into House of Fraser, instead of being returned to Sanpower, because Sanpower wants to see our business grow.
"Sanpower has been very understanding and visionary in its approach, leaving much of the daily management decisions to our team on the ground. We have a very good relationship built on trust and shared vision," says Slevin.
The synergies Sanpower and House of Fraser achieved are praised by Ding Yuan, vice-president at the China Europe International Business School in Shanghai, who also is a professor of accounting.
Ding says Sanpower is "one of the few remarkable cases where a Chinese company has brought a famous brand to China to provide a genuine shopping experience for Chinese consumers, along with its foreign expertise".
"Sanpower's long-term 'light touch' approach to this investment retains House of Fraser's UK management team and provides financing for upgrading its UK operations. It is also sharing its deep knowledge of the Chinese market which enables House of Fraser to tackle this market, providing a growth platform for the brand," he says.
He further highlights the strategy that House of Fraser is implementing in bringing the UK department store's mixed-brand approach to China's domestic market, which is still largely dominated by the model of landlords renting out space.
"Thus by bringing its expertise to China, House of Fraser can help Sanpower re-engineer the Chinese department store business model," says Ding.
(China Daily European Weekly 09/01/2017 page30)


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The Arts Interview: Cuba's first lady
The Back Half
Alice O'Keeffe
Monday 4th September 2006
The Ballet Nacional de Cuba returns to London this week despite
political upheaval back home. Alice O'Keeffe asks its formidable
director what the future holds
Browse all articles by Alice O'Keeffe in the NS Library
A frisson of nervous energy sweeps the Ballet Nacional de Cuba's elegant
headquarters in Havana as Alicia Alonso's chauffeur-driven car pulls up
at the door. "She's arrived!" squeaks an assistant. She is helped
through the entrance hall and into her office, passing the posters which
show her poised and in her prime. Her head is wrapped in her trademark
scarf - today, a pale silky green to match her trouser suit - and her
lips are slightly unevenly painted pillar-box red. She greets me
regally, stretching out a gnarled hand and fixing me with her sightless
eyes. She may be 85 years old, but she is a true diva.
The news of Castro's illness broke only a few days before our scheduled
interview, and I half expected Alonso to cancel. I should have known
better; a consummate revolutionary, she insists that he is on the mend.
"Of course we worry a lot about him, because he works too hard and
leaves himself prone to illness," she says. "But we know that he will
get better. And in the meantime he has people around him who will
continue with the revolution."
The sense of impending change must, however, strike a particularly
personal note for Alonso. As director and prima ballerina of the Ballet
Nacional for the past 47 years, she is an integral part of Cuba's old
guard. Jorge Esquivel, the former dancing partner with whom Alonso fell
out bitterly when he "defected" to the United States, has compared the
revolution to "an orange: when you cut it in half, one side is Fidel and
politics, the other is Alicia and the arts."
Incongruous as it may seem, ballet was part of the Cuban revolution from
its inception. Legend has it that, while Castro was battling the
imperialists, he sent Alonso a message from his hideout in the sierra
asking her to form a national ballet company in the event of his
victory. When he came to power in 1959, she had no hesitation. "I was
dancing in Chicago, but I dropped everything and came running," she
recalls. She and her then husband, Fernando, were provided with $200,000
with which to found a national company and school.
Alonso finds it entirely natural that the revolutionary leader should
have been preoccupied with ballet, even in the throes of commanding a
guerrilla war. "I didn't ask him why it was on his mind," she says. "But
he is a man who understands culture. The first thing he did after the
revolution was to make sure the Cuban population learnt to read. Once
people want to learn, they want to live. Dance is the same - it gives
you a great appreciation for life. Human beings must always strive to be
better, to live better, to see better, to enjoy life. Ballet is the
purest, most beautiful way to do that."
In the Ballet Nacional's early years, Alonso was charged with no less a
task than educating the entire Cuban population in classical dance.
Ballet was such an alien art form that when the school first opened it
struggled to find students. "Parents didn't want to enrol their
children, so we gathered a group of students from orphanages," says
Alonso. "We started them off on judo and martial arts, before
introducing ballet gradually." From the beginning she found that Cuban
children showed a "special talent". Among that first group was Esquivel,
who would go on to become the Ballet Nacional's first major home-grown star.
Later, the company sought out new recruits by giving presentations in
farms, factories and military bases the length and breadth of the
country. The reception was not always warm - but Alonso was not easily
deterred. "One of the first presentations we did was for a group of
soldiers. Esquivel demonstrated how to lift the ballerina elegantly,
lightly. They were all nudging each other and laughing. They stopped
pretty quickly when we got one of them up on stage to try it. He could
hardly budge her, let alone do the lift! That shut them up."
The Ballet Nacional has, over the years, proved a very smart investment.
With a typically Cuban spirit of defiance, it continued to receive
funding even during the country's worst economic crises. And the
company, in return, has boosted the country's cultural prestige by
producing such international stars as Carlos Acosta, now a principal
guest artist at the Royal Ballet, and Jose Manuel Carreño, who is a
principal at the American Ballet Theatre. "There may be some material
things we can't do, but we have never lacked for spiritual things," says
Alonso. "This is a product of the Cuban system of education."
Inevitably, as the decades have worn on, Alonso has increasingly
attracted criticism - all of which she deftly bats away. I ask her about
the widely held perception that she is stifling new talent by continuing
to hang on to her position. "I don't think my presence has made it
difficult for anyone - quite the contrary," she replies sharply. "How
many stars have emerged from the Ballet Nacional de Cuba? You will find
it is more than in almost any other company."
More damaging, however, are the criticisms of her artistic judgement.
Despite having impaired vision since the age of 19, she still does a
large amount of choreography herself - at the Havana Ballet Festival in
October she will present three new works. One British critic, reflecting
a general consensus, described a previous effort as "disastrous".
Acosta, perhaps the most famous alumnus of the Ballet Nacional, pulls no
punches in his assessment of the company's repertoire. "Choreography in
Cuba is stuck. They do a Giselle, a Swan Lake, a Quixote, another
Giselle, another Swan Lake," he says. "It is frustrating, and as a Cuban
dancer it makes me very sad. To keep its magic, and to keep its public,
classical dance has to move forward. To a large extent Alicia is
personally responsible - as the director of the company, she makes the
artistic decisions." Again, on this point, Alonso sticks firmly to her
guns. "A great company is measured by its grand classics," she says. "We
respect them and enrich them as much as we can."
The other, and perhaps related, problem facing the Ballet Nacional de
Cuba is a painful exodus of talent. In its 2003 tour of the US alone,
five dancers "defected", choosing not to return to the island. This
brought the total to 20 in two years. Alonso is not forthcoming on the
subject: "Of course it hurts when people leave. But there is a great
international demand for our dancers." Still, it clearly rankles. She
has tried to keep a lid on the situation, allowing big stars such as
Carreño and Acosta to work abroad, while blacklisting those who go
without permission from the company. But, nevertheless, a combination of
economic and artistic incentives has tempted rising stars such as
Rolando Sarabia and Lorena Feijoo into exile.
In this, as in so many other respects, the Ballet Nacional reflects the
wider tensions in contemporary Cuba: materially poor, spiritually rich;
technically stunning, creatively stagnating; brought into being and held
to ransom by one, formidable, person. A Cuban friend of mine summed it
up later that day. "Both Alicia and Fidel come from a very wise
generation, which learnt to defend itself against all the odds. But they
will leave us with a question: where do we go from here?"
The Ballet Nacional de Cuba is at Sadler's Wells, London EC1, from 1-10


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PaperMarket SG Papercraft Kits-Jalan Jalan
Get a slice of Singapore with PaperMarket's Singapore PaperCraft Kits! Available in 3 designs themed uniquely to Singapore.
Take a trip down Singapore's iconic attractions with the 'Jalan Jalan' series that showcases all of Singapore's must-visit spots.
Step by step instructions to create 3 projects! 3 projects using supplies from just 1 kit.
Includes: 6 12" x 12" double sided patterned papers, 3 cardstocks and 1 6" x 12" Sticker.


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Perfect for a party or for every day, our natural granite drink dispensers are a practical and elegant way to dispense wine or liquor. Just place a bottle atop the dispenser (made easy with the included stopper) and open the tap, and enjoy. Each natural stone is handcrafted in New England of locally sourced stone and smooth river rock. The stainless steel tap ensures optimum cleanliness for years to come. Because each is a unique block of granite, each is a unique work of art and no two will be exactly alike. Not for use with carbonated beverages.
- Total dimensions 16"H x 5" square. Dispenser is 8"H and riser is 8"H. Tall enough to fit a wine glass. Each will vary slightly due to natural materials used.
- Handcrafted Natural Granite and Stainless Steel. Made in the USA. Color will vary slightly due to natural materials used.
- Includes dispenser, riser, and coordinating stone bottle stopper included for easy dispensing. Easy to clean - just rinse with warm, soapy water. Available separately in 3 other colors.
- Heirloom Quality - Expertly hand crafted and hand finished. Due to the hand crafted nature of this piece, each piece may have subtle differences.


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The Campaign Monitor connector allows you to access the Campaign Monitor API Reference through WSO2 ESB. Campaign Monitor is an email marketing service that allows the user to easily attract new subscribers, send them email newsletters, and view prompt and accurate reports on the results.
Getting started
To get started, go to Configuring Campaign Monitor Operations. Once you have completed your configurations, you can perform various operations with the connector.
Additional information
For general information on using connectors and their operations in your ESB configurations, see Using a Connector . To download the connector, go to https://store.wso2.com/store/assets/esbconnector/campaignmonitor , click the CampaignMonitor connector, and then click Download Connector. Then you can add and enable the connector in your ESB instance.


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David Webb will take charge of this Saturday's clash between MK Dons and Sheffield United at Bramall Lane.
The Lancashire-based official, who has been refereeing in the Football League since 2008, will oversee only his third Dons game this weekend. His two previous appointments with the Dons came away at Huddersfield Town in 2010/11, where he brandished three yellow cards, and away at Doncaster Rovers last season, where he showed two.
Including his trip to Keepmoat Stadium with the Dons, Webb took charge of 34 games in 2012/13, booking 105 players and sending off six.
This season, Webb has refereed four fixtures and is yet to show a red card. Webb, however, has booked 12 players, three of which came in his last appointment – last night's Capital One Cup tie between Accrington Stanley and Cardiff City
The full list of officials for Saturday's game is as follows:
Referee: David Webb (Count Durham)
Assistant referees: Matthew Bristow (Manchester) and Darren Handley (Lancashire)
Fourth official: Ryan Johnson (Manchester)


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Researchers found that short, stunted mangroves living along the coastal desert of Baja California store up to five times more carbon below ground than their lush, tropical counterparts. The new study led by researchers at Scripps Institution of Oceanography at UC San Diego estimates that coastal desert mangroves, which only account for one percent of the land area, store nearly 30 percent of the region's belowground carbon.
"Mangroves represent a thin layer between ocean and land, and yet we are seeing an ecosystem that is storing a lot of carbon in a very small area," said Paula Ezcurra, lead author of the study and a former researcher at Scripps.
The study, published in the March 28 early online issue of the journal Proceedings of the National Academy of Sciences, was the first to estimate carbon accumulated in the mangrove's sediment peat layer, and highlights the importance of better understanding the natural history conditions where mangroves live to more accurately estimate their global carbon storage capacity.
Mangroves are known to thrive in hot, salty, and muddy conditions along tropical coasts.
Scripps researchers collected sediment core samples from deep below the mangled roots at two desert lagoons - Bahía Magdalena and Balandra - and two lush, tropical lagoons - Marismas Nacionales and La Encrucijada - and calculated the carbon stored at the four locations.
The findings revealed a 2,000-year-old layer of non-decomposed roots, or peat, up to four meters (13 feet) under the desert mangroves. The peat acts like a sponge for stored atmospheric carbon, and provides a record of sea-level-rise history in the region.
The scientists discovered that desert mangroves restricted to rocky inlets on the rugged coast of Baja California have been growing over their own root remains over thousands of years to compensate for sea-level rise, accumulating a thick layer of peat below their roots. In contrast, mangroves in flat coastal floodplains have accumulated a thinner peat layer, since they have migrated over time as sea levels has risen, and increased river sedimentation has shifted the shoreline.
"The results show how these ecosystems have been adapting to climate change and sea-level rise for thousands of years," said Octavio Aburto-Oropeza, assistant professor at the Scripps Center for Marine Biodiversity and Conservation, who has been studying the ecosystem services of mangroves in Mexico, and in Baja California in particular, for more than 10 years. "Understanding the link between the natural history and carbon storage capacity of mangrove environments could give us insight into future climate change and sea-level rise."
Scientists estimate that mangrove forests are decreasing by three percent per year due to increased human activities along the shoreline in Mexico, and throughout the world. Removal of mangroves result in the immediate release of thousands of years of stored carbon back into the atmosphere, and removes a natural ecosystem capable of sequestering carbon from human activity.
"Our study helps to further quantify the value of mangrove forest ecosystems, and highlights the importance of mangrove conservation," said Exequiel Ezcurra, an adjunct professor at Scripps and professor of botany and plant sciences at University of California, Riverside. "Hopefully it will serve to underscore the urgent need for mangrove protection and for the serious appraisal of the environmental services provided by common-access resources."
The David and Lucile Packard Foundation, the Mia Tegner Memorial Fellowship, and the Helmsley Charitable Trust provided funding for the study.
Scripps Institution of Oceanography at the University of California San Diego, is one of the oldest, largest, and most important centers for global science research and education in the world. Now in its second century of discovery, the scientific scope of the institution has grown to include biological, physical, chemical, geological, geophysical, and atmospheric studies of the earth as a system. Hundreds of research programs covering a wide range of scientific areas are under way today on every continent and in every ocean. The institution has a staff of more than 1,400 and annual expenditures of approximately $195 million from federal, state, and private sources. Scripps operates oceanographic research vessels recognized worldwide for their outstanding capabilities. Equipped with innovative instruments for ocean exploration, these ships constitute mobile laboratories and observatories that serve students and researchers from institutions throughout the world. Birch Aquarium at Scripps serves as the interpretive center of the institution and showcases Scripps research and a diverse array of marine life through exhibits and programming for more than 430,000 visitors each year. Learn more at scripps.ucsd.edu and follow us at Facebook, Twitter, and Instagram.
About UC San Diego
At the University of California San Diego, we embrace a culture of exploration and experimentation. Established in 1960, UC San Diego has been shaped by exceptional scholars who aren't afraid to look deeper, challenge expectations and redefine conventional wisdom. As one of the top 15 research universities in the world, we are driving innovation and change to advance society, propel economic growth and make our world a better place. Learn more at www.ucsd.edu.


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Episode 4 'My Little Sister…' Film, where Magdalena grieves for our rabbit who died.
This episode (with footage from 2012) shows Magdalena coming to terms with the death of our pet rabbit. This has been a constant theme through 2012, (he died in December 2011) it has been really hard for her to understand that he isn't coming back and she has felt deep emotions about his death. Even since we have had our two new rabbits she still talks about "Billy-White" most days, we have to stop everything and talk about it before she will move forward with the day. She loves watching the "My little sister…" films as she says he lives in them.
Also Magdalena has been learning to jump, practising for a whole year, every day! And we went iceskating! We are still singing, dancing, playing our instruments with a new trumpet and cornet. Magdalena is putting what she has learnt into practice and telling me her opinions quite strongly, sometimes this is very funny! Magdalena loves books and we read to her and with her everyday lots, she knows more and more words and starts describing her experience of the world in words that are poetry. We love the words she uses, they conjure up wonderful images, listen carefully and enjoy her openness and thoughts. Look out for snails, cuddles, baby rabbits, butterflies and no I don't fly off to space, but with our Billy-White dying it is easy to see why she thought I might.
My Little Sister (who happen's to have Down's syndrome) Episode 4 Magdalena is aged 6 & me 9 or 10 in it.
Next episode out here on May 21st!


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Epigenetic control of effectors in plant pathogens.
Gijzen, M., Ishmael, C., and Shrestha, S.D. (2014). "Epigenetic control of effectors in plant pathogens.", Frontiers in Plant Science, 5(November), pp. 1-4. doi : 10.3389/fpls.2014.00638 Access to full text
Plant pathogens display impressive versatility in adapting to host immune systems. Pathogen effector proteins facilitate disease but can become avirulence (Avr) factors when the host acquires discrete recognition capabilities that trigger immunity. The mechanisms that lead to changes to pathogen Avr factors that enable escape from host immunity are diverse, and include epigenetic switches that allow for reuse or recycling of effectors. This perspective outlines possibilities of how epigenetic control of Avr effector gene expression may have arisen and persisted in plant pathogens, and how it presents special problems for diagnosis and detection of specific pathogen strains or pathotypes.
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