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November 2012
Perry's deal was: He had already made his mind up that he wanted me. I hadn't. He has a three bedroom home, where he lived with his two dogs. I was going to stay in my own bedroom. We'd date until I decided whether or not I liked him like that. Should I decide I didn't like him, I could move out anytime or stay there until I figured out what to do next, as friends. New Jersey was too far from California. It would've been impossible to date living forty hours apart.
Hurricane Sandy hit The East Coast. It was a crazy week. A huge inconvenience! Imagine living in a two storey building with an elevator for people who were wheelchair bound and then having no power! The dining room was downstairs. The nursing station was upstairs. TV room was downstairs. All residents had tv's in their apartments, but a lot of them hung out in the downstairs tv room. When the power went out, someone was in the elevator. They had to call the people come get her out. They were quick to respond, which was nice. When they got her out, she was more concerned about her glasses she left in the elevator than anything else. Don't ask me how they left her face!
The facility did the best they could to make the experience as smooth as possible for the residents. They had the kitchen staff served people on both floors, the nurses did the same, everybody got a couple of torches, the generator lit up the hallway and some of the rooms. The electricity closets (where all the main switches are) had power, I guess from the generator, there were about two per floor, where we could charge our phones. All the networks were off, towers were hit by Sandy, except Verizon. Few people in the building were with Verizon cos it's expensive.
After talking to Perry for about a month, about seven hours per day, I decided to take him up on his offer. I didn't know how to tell my boss and Avon that I was leaving, I postponed it until the very last minute. By the way, Just after Hurricane Sandy hit, we had the national election. I did a radio interview with The number 2 National radio station in South Africa UMHLOBO WENENE. Who of you caught the interview? It was the most fun I had while living in that facility J. Perry had already bought me my ticket to San Diego.
The stations were closed, I couldn't take a train from the station close by to New York, where I was going to fly from. The buses were too far, for some reason, I couldn't get hold of taxi cabs. I suppose they had their own Sandy problems. Two weeks after Sandy, the town was still dead. Some people still didn't have power. We got ours back within a week If I remember well. We were lucky because we were a bit far from the ocean. Avon made it past Halloween! The predictions were wrong! Three months later, she was still around. Which meant a job for me! Whew!
On receiving my parcel from N who really came through for me. I asked her how much I owed her so I could mail her a money order. The facility, where I stayed and worked was kind of out of the way. It was very far from things, I couldn't just walk to the bank, And I don't have a car. She told me not to worry about reimbursing her. I had to, she had spent quite a bit of money on shipping the stuff more than $30 (more than R300). I am not one for freebies. Neither is everybody I have met since I have been here, if you think you're not paying for something, YOU'RE PAYING! You just don't know how, yet! I sent her a money order of $50. Just before I did, she told me not to put her name on it, but just Cash. Which meant anybody who received it, could cash it. When I brought that up, she told me,it's ok, nobody will steal her money order. I shipped it. And texted her to the fact. According to her, SHE NEVER RECEIVED IT! She said the delay must have been caused by the hurricane. I really didn't need that kind of stress. I had warned her that it was safer having her name on the thing, she was stubborn, when she "didn't" receive it, it became my problem. I tried to follow up with Western Union. They told me, they could trace it, at a fee of $15 (+-R150) I mean, seriously now! N told me not to worry, she was going to wait, if she didn't get it, oh well. She had told me to refund her anyway. So basically, I threw all that money away. What do you think happened to the money order?


text:
North America > Resources > Teachers/ Elders
Region: Southeast
Location: Asheville, NC
Email: firstname.lastname@example.com
Website: http://www.harmonicvisions.com
I offer shamanic healing advanced shamanic education in Soul Retrieval, Soul Remembering, Extraction, Death and Dying Psychopomp, Medicine for the Earth and Healing with spiritual Light. I created the Medicine Art Woman® Ways bridging shamanic practice with artist expression in what every form resonates with you.
I bring 20 years of personal experience and depth to the practice of shamanism. A survivor of three near death experiences before 21 years of age brought me to seek out later in life deeply meaningful work. It's about who we become as a result of spiritual practice.
I can be reached at 503-804-9441, have a thriving practice in Asheville, NC in person and and through state of the art video conferencing.

subset: commoncrawl


text: Find all the hottest Xavier Musketeers Basketball Gear here at the official College Basketbal Store.We're stocked with Musketeers team styles like Xavier Basketball Jerseys and Nike March Madness Shirts in long sleeve and short sleeve designs. Pick out Xavier Basketball Apparel with team mottos, logos and hoops lettering so everyone at the next game can appreciate your die-hard Xavier Musketeers pride. In addition to jerseys and tees, CollegeBasketballStore.com offers a variety of Xavier Hats and Basketball Shorts to help you put together the ultimate Musketeers look.


text:
Context is all with the Lotus Exige Sport models. Think of this as a fast Elise or an alternative to lightweight track cars such as a Zenos E10 or an Ariel Atom and it looks respectable value.
Against the hugely capable Porsche 718 Cayman it appears much less so.
Then again, against the Porsche 911 GT3 or the Mercedes-AMG C 63, which is how we're inclined to view the Exige Sport 350, it looks like stonkingly good value. It is every bit as intoxicating as those cars when driven hard – and driven hard it must be to get the best out of it.
While it's considerably more grown-up than any lightweight special, this is no Cayman rival.
But as a way to drive (perhaps quite a long distance) to a circuit, where it'll lap more quickly than anything else and then return you home if not entirely tirelessly, then at least warm and dry and in the company of a stereo, the Lotus Exige Sport 350 has no equal.


text:
Nissan Hires Former Consumer Reports Director
Nissan is taking new steps to improve customer satisfaction by creating a new position within the company dedicated to improving the brand's quality.
Filling a newly-created position, former Consumer Reports Auto Test Center senior director David Champion is returning to Nissan as the brand's first executive adviser of competitive assessment and quality.
"David Champion's unique industry background will help ensure that the customer's voice is evident in every product we engineer," Carla Bailo, Nissan senior vice president of research and development said. "His experience in developing robust testing methods will help Nissan keep pace with the increasing complexity of our products and stay focused on continually improving our customer satisfaction ratings."
Before moving to Consumer Reports, Champion worked at Nissan as a quality assurance engineer from 1994 to 1997.
If all goes as planned for Nissan, Champion's involvement will bring about further improvements in what is already an upward trend for the brand. For example, in J.D. Power's 2012 Initial Quality Study Nissan was among the most improved brands.


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Greetings, readers. It's time to announce the publication of another book—called The New Primal Blueprint [1]. Recognize the title? Yes, this is a comprehensive expansion, revision and update of the original 2009 bestseller, and the official name is indeed The New Primal Blueprint! And no, it's not a mere reprint with me wearing a newer shirt and older smile on the cover. This publication is the culmination of a massive six-year R&D project involving several staff members (especially Brad Kearns, Managing Editor and Primal Blueprint Publishing sidekick), a team of researchers, several of the world's leading Primal/paleo authors and experts, and you—yes, processing feedback from the collective experiences of Primal enthusiasts over the past seven years.
When I started this update/revision project over two years ago, my intention was to update the message, clean up some misunderstood topics, and cover some new ground on breaking subjects like gut health.
Alas, like many things we take on here in Primal-land, it ended up going big-time. And so I present to you a 584-page beast, full-color with extensive photographs, illustrations, cartoons, and graphs to deliver a most engaging and comprehensive read.
I can legitimately call this book my magnum opus, and I have no problem stating that this volume can stand as the ultimate comprehensive guide to living the Primal Blueprint lifestyle and gaining a total understanding what the Primal/paleo/ancestral health movement is all about. Even if you've read the original Primal Blueprint, I think you will get a kick out of this book and allow it to take the place of the original in your resource library.
As any devoted MDA reader knows, lots has changed in the last decade since the early days of the Primal/paleo movement. My team and I take pride in being open-minded, flexible, and adaptable to revising our positions and message in light of breaking science, as well as feedback from real live Primal enthusiasts. My favorite thing to do is dig into the research, engage with other thought leaders, evaluate feedback from Primal Blueprint enthusiasts and MDA readers, and carefully consider my stances to continually improve and chart an appealing course to health and happiness.
Thanks to events like PrimalCon [2], Paleo F(x) and the easy exchange of information over the Internet, I'm only a click or call away from the world's leading experts on assorted subjects, and—believe me—I take advantage of my rolodex with unabashed questioning and debating when I'm compelled.
For example, Katy Bowman [3] convinced me that increasing and varying everyday movement is just as important as a formal cardio regimen. Dr. Phil Maffetone [4] convinced me that his "180-age" formula for aerobic maximum heart rate is the end-all calculation to develop a fat-burning beast and avoid the perils of chronic cardio [5]. Kelly Starrett [6] convinced me that devoting time to flexibility/mobility is just as important to fitness as hitting the gym and the sprints regularly. Finally, Dr. Cate Shanahan [7] helped me become a little more flexible in my promotion of the values on the Primal Blueprint Carbohydrate Curve to allow for individual variation and optimization of carb intake—especially for females wishing to avoid thyroid and hormonal problems relating to sudden and extreme carb restriction after decades of high-carb eating.
In this post, I'll provide details and rationale for the recent revisions to the Primal Blueprint Food Pyramid and Primal Blueprint Fitness Pyramid, as well as discuss some key areas of the new book that have been expanded or revised from the original hardcover Primal Blueprint in 2009 and the paperback update in 2012.
See what you think, and feel free to comment—I read and consider them all!
2016 Food Pyramid
The new bullet points attempt to provide an at-a-glance education about the benefits of Primal eating. We've done a bit of tidying up of the descriptions and benefits in the food categories but no major policy shifts or big surprises. On account of de-emphasizing the O6:O3 ratio concerns relating to healthy foods like nuts (more shortly), I emphasize the Primal Blueprint's acceptance of all nuts and seeds, toning down the previous distinction of macadamia nuts as superior because they are higher in monounsaturated fat (and lower in omega-6 fats) than other nuts and seeds. Supplemental carbs for athletes is renamed to "high nutrient value carbs"—an acceptable choice for anyone who feels the need for these foods and additional dietary carbs in general.
2016 Fitness Pyramid
The main revision here was to rename Primal Blueprint Law #3 to "Move Frequently" instead of the previous "Move Frequently at a Slow Pace." Previously, my Law #3 message emphasized doing aerobic workouts at the proper heart rate, with only a casual mention of the importance of moving around more in daily life. The new pyramid makes an effort to broaden the concept of Move Frequently to emphasize not only structured cardio workouts, but general everyday movement and the assorted physical endeavors categorized as Flexibility/mobility.
In today's sedentary world, moving more is everything. The active couch potato syndrome [8] is the real deal, and it ain't pretty. In short, even if you are devoted to fitness with a faithful daily slog on the road or trip to the gym, you aren't immune to the negative effects of lengthy stretches of inactivity—commutes, desk jobs and digital entertainment leisure time. The new Flexibility/mobility section is where those complementary fitness activities enter the picture: Pilates, yoga, tai chi, gymnastics, dancing, self myofascial release with rollers and balls, general stretching, and customized mobility/physical therapy exercises to address your particular prevention or healing concerns.
Regarding the optimal heart rate for aerobic activities, we've decided to depart from calculations based on maximum heart rate (Previously, the Primal Blueprint specified 55-75% of max heart rate as the aerobic exercise zone) and instead promote Dr. Phil Maffetone's 180-age = maximum aerobic heart rate formula [4]. Dr. Maffetone is the undisputed leader in this realm, and his formula is easier and more effective than calculating exercise intensity off of maximum heart rate. There is too much potential for error going off max heart rate, especially overestimating your aerobic limit.
Primal Endurance [9] goes into great detail on this concept, because it's so important for everyone who does cardio to essentially slow down and ensure they are burning fat, instead of allowing heart rate to creep up, introduce more glucose burning and stress hormone production into supposedly comfortable workouts and—over time—drift into a destructive chronic exercise pattern.
It's pretty simple: subtract your age from 180, get your magic number, and honor that limit during your cardio sessions. (There are some adjustment factors for certain individuals, detailed in Primal Endurance [9] or in Dr. Maffetone's work.) You will likely have to slow way down from the typical indiscriminate pace of most joggers, cyclists and gym equipment users. By doing so, you will experience what it's really like to become an efficient fat burner instead of being overstressed and carbohydrate dependent.
"Lift heavy things" and "sprint once in a while" stand strong as the preferred exercises to build or preserve lean muscle mass, optimize fat metabolism and hormonal function, promote organ reserve, and support bone density.
Various types of strength training—from the simple Primal Essential Movements to Jacques Devore's cutting-edge Maximum Sustained Power [10] training—work for Lift Heavy Things, but you have to put your body under load regularly to stay strong.
Similarly, sprinting once in a while stimulates that desirable brief fight-or-flight response, the spike of adaptive hormones like growth hormone and testosterone coursing through your bloodstream, and helps you blast through body composition plateaus like no other exercise. When you sprint, even just once in a while, you become stronger and more resilient in mind and body—not only for sprinting, but also for all types of exercise at lower intensities.
The New Primal Blueprint: Other Updates and Revisions
Here are several other topics from the book that are additions or revisions from the original publication.
Chapter 1 – Shout out to the hatahs: I spent a little time clarifying my position against detractors who have misinterpreted the Primal Blueprint as me manipulating evolutionary science into a regimented program. I totally appreciate experts with carefully considered opinions and health approaches that differ from mine. Heck, my old buddy from the professional triathlon scene, Rip Esselstyn, is killing it with his Engine 2 Diet and line of food products seen at Whole Foods. We differ on material matters like the role that whole grains and saturated fat play in healthy eating, but by and large this guy is motivating and inspiring people to be "plant strong," so all the power to him.
However, when the book Paleofantasy [11] attacks the paleo diet as a farce because our ancestors ate all kinds of different diets, or when the book Cult Diets asserts that because no single diet is a perfect fit for everyone that Primal/paleo is ill-advised, I say: "Wait a sec, man!" These are exactly the arguments I make as to why regimented diets are illogical—and why I insist that we must discover our own optimal eating habits within the framework of evolutionary health principles.
Chapter 1 – Genetics: I have provided further clarification for the rationale that we should model our lifestyle behaviors after our hunter-gatherer ancestors for purposes relating to health and directing optimal gene expression because we are genetically identical to them. This assertion is often misinterpreted, and examples that "humans are still evolving" are bantered about.
Really, we are getting into a semantic argument when we consider the effects of genetic drift and global population expansion on the human genome. I discuss the interesting examples of rapid genetic changes like lactase persistence among those of herding ancestry, the lightening of skin pigment for those migrating further from the equator (believed to have happened between 40,000 and 10,000 years ago—after a couple million years of humans being black), and the varied ability to digest starch based on prevalence of the AMY1 gene (a salivary enzyme). Gene expression is still strongly influenced by the environment, and there is no selection pressure to stimulate true DNA change in the manner of Darwinian evolution (I explain this further in case it's been a while since middle school science class).
Another addition addresses the idea bantered about that humans might be devolving from adverse modern lifestyle practices. Again, we are not technically de-evolving, but a growing body of research suggests that genetic changes caused by environment can be passed to offspring through epigenetic transgenerational inheritance. Yep, binging on ice cream during your pregnancy can promote insulin resistance in your little one. Scary stuff, but again a confirmation that we are in control of our gene expression by making the right diet, exercise and lifestyle choices.
Chapter 1 – Primal/paleo rationale: A commonly cited paleo litmus test is if a food didn't exist 10,000 years ago, you shouldn't eat it—the rationale being that we have not had sufficient time to adapt genetically to "modern" foods. This assertion usually makes sense, but it is not stand-alone valid.
The reason we should not eat certain modern foods like grains, sugars and refined high polyunsaturated vegetable oils is because they are unhealthy, not necessarily because we haven't genetically adapted to them. Hence, I had to do a bit of cleanup on my breezy language from years ago to highlight this distinction. Recall, however, that I have from the start taken a more relaxed approach than traditional paleo dogma, arguing that certain modern foods are acceptable to consume because they offer nutritional benefits and no health objections—like high-fat dairy products and dark chocolate.
Furthermore, throughout evolution, humans have encountered brand new foods that we have not genetically adapted to, but that are healthy, and we have thrived consuming them. Thanks, Matt LaLonde, for pressing this point very well in recent years.
Another message cleanup (thanks, Tracy Kearns, for the challenge) came during the frequent mention of the evolutionary model as inspiration for peak performance and longevity today. This is a bit of a stretch, or literal disconnect, because the ultimate goal of evolution is simply to survive long enough to reproduce. Since any video-gaming, candy-chomping teenager can reproduce just as successfully as an Olympic sprinter or PhD mathematician, surviving to reproductive age is not a lofty accomplishment today.
Instead, we must appreciate the nuance of applying the evolutionary model to make lifestyle decisions that honor our genes, but taking the spirit of the Primal Blueprint many steps further in order to promote longevity, happiness and management of the unrelenting stress of modern life.
Cases in point: the orthorexia [12] phenomenon warns us that it's not good enough to eat foods off the "yes" list and avoid foods on the "no" list; you have an obligation to yourself and your loved ones to enjoy the process of healthy eating and experience the joy and complete satisfaction provided by nutritious foods and celebratory meals (shouldn't every meal be a celebration? It was for our ancestors). Similarly, over-exercising (even if it's moving frequently, lifting heavy things, and sprinting once in a while) might generate a sequence of short-term positive gene expression events, but will lead you right to burnout instead of happiness and longevity.
Bottom line: I encourage you to live according to the Primal Blueprint principles, but I insist that you enjoy yourself along the way!
Chapter 3 – Omega-6:Omega-3 ratio: The dietary omega-6:omega-3 ratio has long been a hot topic in Primal/paleo circles. The basic notion is that we consume vastly excessive amounts of omega-6 in relation to omega-3. This imbalance promotes inflammation in the body because omega-6s deliver a pro-inflammatory effect and omega-3s are the anti-inflammatory powerhouses. Unfortunately, the concept has been oversimplified to the extent that omega-6s are seen as "bad."
The true concern is that many unhealthy foods are high in omega-6, such as refined high polyunsaturated vegetable oils and packaged grain-based snacks and prepared meals. The problem is not the consumption of omega-6 per se, but the consumption of those unhealthy, pro-inflammatory foods that are high in omega-6. Furthermore, pro-inflammatory mechanisms in the body are critical to health; the key is to keep inflammation in balance, not to suppress inflammation in general. While it's a good idea to obtain ample amounts of dietary omega-3 (the main dietary source is oily, coldwater fish), there is no reason to eschew healthy sources of omega-6 (nuts, seeds, nut butters) in the quest to improve your ratio.
Chapter 4 – Optimal protein consumption: The long-standing consensus recommendation for average daily protein intake (supported by both The Primal Blueprint and mainstream dietary resources) is now being called into question by respected primal/paleo types as it might be an overestimation, and detrimental to our health. It's obvious that we must meet our minimum needs to ensure the health of our tissues and organs. Otherwise we enter a catabolic state, break down lean muscle mass and compromise immune function. That minimum need to support basic metabolism is agreed to be around .5 grams per pound (1.1 grams per kilogram) of lean mass.
From there, most resources promote the idea that your protein requirements escalate according to your activity level. So calculating off the basic requirement of .5 grams, a moderately active person might want .7 grams per pound (1.5 grams per kilo), while a highly active person is recommended to reach one gram per pound (2.2 grams per kilo) to ensure adequate health and recovery from exercise.
Dr. Ron Rosedale, a leading voice in the concerns about excess protein, suggests that .5 grams of protein per pound of lean mass is plenty for everyone. He believes that even high protein demand people (the highly active, growing teens and pregnant women) need only add 5-10 grams per day to that calculation to ensure optimal protein intake. When you slam your body with excess protein—more than it needs to fulfill the growth and repair functions that are the primary uses for protein—it works hard to either excrete it or convert it into carbohydrates via gluconeogenesis, which are then used for energy (or, if you're in a calorie surplus, stored as fat).
The conversion of excess protein into glucose will compromise your fat-loss goals, and essentially turn anything considered a high-protein diet into a high-carbohydrate diet in reality (due to gluconeogenesis). What's more, excess protein consumption continually primes you for accelerated cellular division and growth, instead of the more natural pattern of varying between anabolic (repair, rejuvenation, growth), catabolic (breakdown from exercise and life stressors) and metabolic (normal chemical reactions producing energy).
Chapter 4 – Carbohydrate intake: There's been some pushback against adhering to a strict low-carb paleo eating pattern as many enthusiasts, especially females, have reported adverse effects from cutting carbs. A sudden and/or significant reduction in carbohydrate intake has been blamed for thyroid problems, fatigue, and even disturbances in gut health. While there is never any rationale to consuming refined, nutrient-devoid carbs like grains, sugars and sweetened beverages, the inclusion of high nutrient value carbohydrates into the diet is certainly acceptable by the Primal Blueprint.
The level of your intake is probably best determined by personal preference. That said, the widely adopted Primal Blueprint Carbohydrate Curve will still accurately predict your success or failure with reaching and maintaining your ideal body composition. If you are interested in losing excess body fat, the surest path to get there is to reduce total carbohydrate intake, which reduces insulin production and enables you to access and burn stored body fat. The upper limit of the maintenance range is 150 grams per day, which allows for an abundant intake of vegetables, sensible intake of seasonal fruit, and an ample amount of incidental carbs from primal-approved foods like nuts, seeds and dark chocolate.
What I used to call "Supplemental carbs for athletes" is now called "High nutrient value carbs." This category includes sweet potatoes, squash and other starchy tuber vegetables, wild rice and quinoa. My effort here was to reposition the big picture on carb intake to be less strict and more left to personal preference.
If you are trying to lose excess body fat, the most direct path is to moderate carb intake. There is no call for anyone to consume grains, sugars, sweetened beverages or other highly processed, high-carb fare, ever.
Chapter 4 – Ketones: With ketogenic eating and endurance training being such a hot topic today, the discussion has been greatly expanded. In particular, I emphasize how glucose burns "dirty" in your body, creating considerable metabolic waste products, inflammation and oxidative damage; while fat and ketones burn "clean." Glucose is metabolized quickly and easily for energy, but mitochondria and oxygen are not required for glucose burning. Hence, you can lose out on the free-radical protection that mitochondria provide during calorie burning.
When you are locked in a carbohydrate dependency diet, your mitochondria can actually atrophy. This atrophy increases your susceptibility to all forms of oxidative stress, not just from diet but also from chronic exercise, pollution and the stress of hectic modern life. Note: glucose can also be burned with oxygen and mitochondria, but even then more free radicals are generated in comparison to burning fat and ketones.
The best way to optimize mitochondrial function and protect yourself against general free radical damage is to become fat- and keto-adapted. Utilizing lots of oxygen and mitochondria to metabolize calories, requiring fewer calories to survive (because insulin and hunger hormones are moderated when you are fat adapted), engaging in Intermittent Fasting, and dipping into that rarified state of ketone burning—even if it's just occasionally—all support mitochondrial biogenesis. Mitochondrial biogenesis is the manufacture of additional mitochondria (and optimizing the functioning of existing mitochondria) to better diffuse the oxidative stress of burning calories and simply being a living, breathing human.
Ketone burning has been shown by science to facilitate rapid fat reduction, improve the function and development of mitochondria (the energy centers of our cells), exert a potent anti-inflammatory effect, improve immune function, boost cellular repair, control epilepsy, deliver assorted benefits to cognitive function (especially for those with dementia, autism and ADHD), and even fight cancer (by starving cancer cells of their main fuel, glucose.)
Check out The Art and Science of Low Carbohydrate Living by Dr. Steven Phinney and Dr. Jeff Volek for a comprehensive education with scientific detail about the wonders of ketones for the aforementioned conditions, and watch Dr. Dom D'Agostino's TEDx Talk "Starving Cancer" for details on that subject. Interestingly, the therapeutic benefits of ketone burning have prompted the manufacture of consumable sources of ketones, allowing one to override the delicate macronutrient restrictions and achieve elevated blood ketone levels.
Chapter 5 – Prebiotics and probiotics: This all-new section details the burgeoning health concept that connects the state of the bacteria in your intestinal tract to various diseases, and how many doctors now consider microbial diversity (how many different types of gut microbes you have—more is better) to be an important health marker. The immune system in particular depends upon a healthy balance of bacteria in the gastrointestinal tract, a state characterized by a predominance of "friendly" bacteria over the "bad" bacteria that can cause illness.
Contrary to the oversimplified layman's view of germs and bacteria as universally bad and dangerous, our bodies are constantly covered and populated by all manner of germs and bacteria, both good and bad—no matter how hard we try to scrub and cleanse everything we eat and touch.
Beneficial bacteria are the most important line of defense for your immune system. They help quell inflammation, neutralize toxic substances, turn fiber into special health-promoting fatty acids, and even produce important nutrients like B vitamins and vitamin K. Interestingly, 90 percent of the production of your body's critical "feel good" neurotransmitter serotonin happens in the gut, regulated by intestinal enterochromaffin (EC) cells and other forms of intestinal bacteria. Gut microbes also produce other adaptive hormones like dopamine and noradrenaline.
In this lengthy section, I talk thru the particulars of probiotics (fermented foods such as yogurt, kefir, sauerkraut, pickles, kimchi, fermented soy products like miso and tempeh), kombucha drinks and even dark chocolate) and also explain how prebiotics (aka resistant starch such as potato starch, cooked and cooled rice or potatoes, or green bananas) are metabolized by bifidobacteria in the colon into a short-chain fatty acid called butyrate—the prime energy source for your colonic cells. Butyrate communicates with your immune system, helping to regulate inflammatory processes. Resistant starch consumption has also been shown to boost insulin sensitivity, improve the integrity of your gut lining (combating the aforementioned leaky gut), reduce fasting blood sugar levels, and lessen the glucose and insulin responses to high-carb meals.
Chapter 6 – Hydration: The original Primal Blueprint position was to simply obey your thirst. Indeed, your body's thirst mechanism does an excellent job dictating when and how much to drink, and your kidneys do an excellent job regulating fluid balance in your body even when fluid intake is not ideal.
It's difficult to become dehydrated, because your thirst mechanism kicks in big time long before you reach a level of dehydration where your health is at risk. There is a much greater risk of hyponatremia these days—an overconsumption of fluid such that your sodium levels are dangerously diluted. There have been several reported cases of inexperienced marathon runners hydrating obsessively to the extent that they became comatose or died from hyponatremia.
Here's the thing: it's difficult to become dehydrated, but for ambitious fitness enthusiasts or those performing work in hot climates, it's possible to mute the ideal function of your thirst mechanism and get into a pattern of insufficient fluid intake and some minor, perhaps chronic, level of dehydration.
The work of Dr. Stacy Sims at Stanford and the aggressive promotion of hydration as a more nuanced concept by Dr. Kelly Starrett, author of Becoming a Supple Leopard [13] and Deskbound [14] and purveyor of MobilityWOD.com [6], have been instrumental as I've refined my position to offer some strong caveats and elaboration from the oversimplified, "obey your thirst, like Grok" initial position.
Optimal hydration is about being sensible and strategic in addition to being highly aware and responsive to your thirst mechanism. Furthermore, it's critical to pay attention to your sodium balance to the extent that optimal hydration entails not just slamming water, but including a bit of salt with each serving. It's been found that adding a bit of carbohydrate to your fluid can enhance absorption. That said, there is no call to go purchase popular energy or sports drinks that are typically grossly excessive in carbohydrate intake. You can simply prepare a pitcher or bottle of water and add a pinch of salt and perhaps a few drops of honey or other sweetener and do just fine. Anything beyond a bit of carbohydrate will actually slow absorption in the intestines.
Folks, there are plenty more improvements you will appreciate as an original Primal Blueprint reader, so much so that I really encourage you to update your library with this new volume and give it a read.
I have a collection of my favorite go-to books that I read over and over (perhaps I'll do a post on this someday, hmmm…) as I believe we retain less information than we realize, and that repetition of the really important stuff is the best way to master material. Besides, with the colorful photos, drawings, charts and graphs, it's fun to just sit down and skim through pages and let the Primal Blueprint wash all over you. Check out the special offer below and consider "upgrading" your library, or going all-in for the first time, with The New Primal Blueprint [15].
Enjoy an excerpt here.
Per Mark's Daily Apple tradition, I've put together an exciting limited-time offer for my new book release.
Order one or more copies of The New Primal Blueprint from Amazon.com [15] in either Kindle or hardcover format by Nov. 23, then fill out this form [16], and you'll get the following bonus items for FREE:
A coupon for a free bottle of PRIMAL KITCHEN™ Ranch dressing at PrimalBlueprint.com [17]: Use this coupon to pick up a FREE bottle of our newest PRIMAL KITCHEN™ creation and the holy grail of dressings: ranch! This dairy-free ranch is an uncompromisingly delicious, rich, full-flavored, and oh, so healthy dressing. Using 100% pure avocado oil as a base, our ranch includes only the finest health-enhancing, all-natural ingredients, including organic garlic, onion, dill, cage-free organic eggs, black pepper and chives. And that means no dairy, no buttermilk, gluten, soy, canola or sugar in sight. So go ahead and finally enjoy your childhood favorite again! No guilt here.
A digital download of The Primal Slow Cooker Cookbook: I know you folks are busy with the kids and work and workouts, so I've put together this collection of broths and slow-cooked, nutritious and delicious meals that will be ready for eating when you walk through the door. Enjoy creations like Chicken Adobe with Coconut Aminos, and Tender Braised Brisket with Caramelized Onions and Tomatoes.
How's that for a bonus bundle?
Just click here to grab your copy of The New Primal Blueprint on Amazon [15]and fill out this form here [16] to get your free bonuses.
- This special bonus offer ends at 11:59 pm, Nov. 23, 2016 (PST).
- All receipts must be received by 11:59 pm, Nov. 24, 2016 (PST). The forms will stop working on Nov. 25, so be sure to fill out the form and submit your pre-Nov. 23 receipt(s) by then.
- On an iPhone? You won't be able to upload your receipt from it, unfortunately. You'll have to use a computer.
- You will receive access to The Primal Slow Cooker Cookbook and your PrimalBlueprint.com gift certificate via email within 24 hours.
- Pre-orders will be honored for all bonus offers.
- Both orders placed online (from any source) and in brick and mortar retail locations will be honored.
- Both domestic (U.S.) and international orders are eligible for the bonuses.
All book formats are eligible, including physical books and digital versions (e.g. Kindle).
- The PrimalBlueprint.com [17] gift certificate expires on December 23, 2016, and is valid for a single use on one bottle of PRIMAL KITCHEN™ Ranch dressing, you just pay S&H.


text:
|It was an absolutely perfect day today for a drive down to Pt. Elliott to Beach Organics and a tour of Barry's 10 acres, minutes from the sea.We spent 2 hours with Barry and I was particularly interested in the story of how he came to be selling small-producer Indonesian spices, salts and peppers, blended to appeal to certain up-market buyers such as restaurateurs and gourmet cafes. After travelling there in the 1970's he came home feeling he wanted to do something to help the poorer people of Indonesia and considered becoming a volunteer of some sort but years went by, as they do. A few years ago he revisited some rural areas there and decided to help the people by importing their beautiful and often unique spices into Australia, buying direct from the individual growers.This business is growing and he is supplying some quite special ingredients to top-class restaurants all over Australia as well as selling small amounts to people at the Willunga farmers' Market and to us today. I bought some fermented cacao beans, which can be eaten like chocolates but with a sharpness and delicious lingering flavour.
|Here is Barry with his barrow, some of his spices and the view of the sea, between the trees..
|Barry grows a limited range of vegetables as he says people just won't buy things that are a bit different. He uses his chooks effectively as workers as well as egg-layers and has mobile electric fencing to keep out foxes. He rotates his vegetables all over the place; for example, currently he has broad beans planted between rows of fruit trees. He is also revegetating the area with native, local plants and takes good care of his land.
Thanks Barry and see you at the Willunga Farmers' Market soon.
|Then we drove down the way a bit to this tranquil waterway for a picnic. It was so beautiful to see and hear running water again after so much dryness during the last year. Roger fired up the choofer to boil the billy for tea and we all shared the food we had grown and cooked. The reflections of the bushland in the water were stunning and, standing there alone, I absorbed the colours of the light on the water, the lush green of the fresh growth and the tranquility of the atmosphere like a sponge that had at last been rehydrated and given life again.
|We then headed off to see Meg's 44 acres nearby and had a lovely walk across the paddocks and the creek-bed to the site chosen for the house and, more importantly, for the vegie garden! They are revegetating the waterway and taking a lot of trouble to restore the land to its natural beauty. The 3 kangaroos in the bottom right photo came by to see what we were doing.
The site for the future vegetable garden.
|I have put more of the photos here.Some are mine, some are Maggie and Bob's.
Check out those reflections!
|It was great to drive through the Adelaide hills and down to Port Elliott when everything looks so fantastic. I think everyone enjoyed the day; I certainly did and it was nice to spend time with the 15 of our members who came today.
Sunday, 25 May 2008
3 comments:
- Jumbleberry Jam said...
What a lovely day you had. I don't have a blog, but you can see pictures of our tiny Colorado garden on Pages 1 & 2 (if you can wade thru all the toddler pictures ;-) in spring here:
Since these photoes, we have peas, zucchini, patty pan squash, spinach, carrots, collard greens and jarrahdale pumpkin sprouting up. I'm doing all of our herbs and veggies in pots because our cats use the ground as a litter box >:-(. Everything did great in pots last year except the Black Beauty zucchini. It was dying a horrible death, so I uprooted it and threw it into the compost heap. Several weeks later, I had a ginormous zucchini...the biggest I'd ever grown! I'll start her in pots again this year, but have the compost heap planned as a back up.
- 2:57 am
- Ian said...
Hi Kate,
I came to comment on your blog but after reading those comments I'm going to talk to her instead.
Innana, writing like that you really should get yourself a blog! I thoroughly enjoyed reading about your zucchini on the compost heap.
Never mind Kate, you'll get a comment next time!
- 6:27 am
- Maggie said...
It was a great day, so much to see and think about. We very lucky people to have all this abundance of products, skills and knowledge to share with each other.Click on the photos link to see more.
Best lunch in Adelaide again!
- 9:38 am


text:
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text:
Many refugees fleeing Myanmar experience unimaginable horrors. By Tim Gaynor in Kutupalong refugee camp, Bangladesh.
When the packed fishing boat broke up in the storm, Nurus Salam was tossed into the sea holding his only son.
He held him as tight as he could but waves loosened his grip. Suddenly two-year-old Abdul was gone.
"I keep hearing him crying out 'papa, papa' when I shut my eyes," he whispers.
Nurus, 22, is among 27 survivors of a shipwreck on September 26 off the coast of Bangladesh that killed at least 23 people. Scores are still missing.
Nurus, who also lost his wife, Sanjida, 18, in the wreck, is speaking at a support session in a schoolroom at this refugee camp, led by a psychologist with UNHCR, the UN Refugee Agency. Twenty of the survivors gather in the room at the Peacock Primary School, which doubles as their temporary accommodation.
Sitting cross-legged on the floor, Rashida Begum, 23, tells a therapist, Mahmuda, how her seven-month-old daughter slipped from her grasp in the pounding surf.
This is mental-health first aid on the frontlines of the Rohingya crisis, a man-made disaster which has caused suffering on an unimaginable scale.
Sixteen-year-old Abder Rashid explains that his father was shot dead in Myanmar. His mother drowned when the boat broke up off the beach, and – as the eldest of four brothers who survived – he is the new head of the family.
"Now I have to nurture these children. There is no-one else," he tells Mahmuda in a gentle voice. "I feel the burden when I try to sleep."
An educational psychologist and counselor with five years' training under her belt, Mahmuda has also studied as a psychotherapist with special training in post-traumatic stress disorder, or PTSD.
She is the only psychologist that UNHCR has at the two official government-run refugee camps in Bangladesh – Kutupalong and Nayapara – and in the vast pop-up cities of bamboo and plastic shacks beyond that house hundreds of thousands of people. There are five other psychologists working with partner organisations, but no psychiatrists.
Since the boat wreck five days earlier, she has run a group session with all 27 survivors, and one-on-one therapy with 14 of the men, women and children who made it to the beach alive.
Tragically, in ongoing violence that has uprooted more than half a million people in unthinkable circumstances, their suffering is just the tip of the iceberg.
"All the refugees have gone through many traumatic experiences," Mahmuda says. "They have walked for three or four days, or they have come by boat … they have seen slaughter, shooting, torture, rape … they have seen everything."
Speaking in a soft, calm, assured voice, she begins the second group session for the wreck survivors with a clear message of reassurance: "You are alive," she tells them. "You are safe. You are not alone. We are with you." They listen intently.
Mental health studies show that refugees are surprisingly resilient. Most react to displacement and losses with acute stress and grief reactions. A smaller proportion – usually no more than one in five – present mild or moderate forms of mental health problems, including moderate PTSD. A lesser number suffer serious disorders such as bipolar disorder or psychosis.
Mahmuda has extremely limited resources, not least, time. The nearest psychiatrist is in Dhaka and she is able to offer only the most basic referral to doctors at the camp who have had a crash-course in mental health. She has limited options to refer some to other health and social care networks in the camps.
Astonishingly, given the agony that the boat wreck survivors are living, and the bare-bones resources that Mahmuda has at her disposal, there are small signs that some may be finding a way forward.
Mahmuda reassures those that were rescued that they are now safe and must find the strength to carry on. Remarkably, Rashida is starting to accept the loss of her baby. "Maybe it is our fate," she tells Mahmuda.
"When we were in Myanmar, my child could have been killed by the army, or slaughtered by somebody else. I am giving myself that consolation. I have lost her, but I have to survive."
Aside from the loss of his parents, Abder Rashid says he is daunted by the responsibility to care for his brothers, aged eight, nine and 12. He listens avidly as Mahmuda gives him clear information about the support available to him.
She explains that there is a child-friendly space at the camp where his brothers can draw, throw a ball, make toys and get a little bit of their childhood back. She will also look for additional support for him, among other partners at the camp.
She explains that as for Mahmuda, dealing with the mental anguish on a simply unimaginable scale, she falls back on her training and goes to work. She wonders what toll it is taking on her and whether her ability to function means that she is losing her sense of empathy.
"After I get home, I do some deep breathing and some relaxation exercises to release myself – after hearing these stories, it is very hard to be calm and quiet," she says.
Asked what she needs to help her client group that has grown 15-fold in little over a month, she is clear. At least one psychiatrist, two child psychologists, and training for the medical staff at the camps so that they can provide at least basic mental health care for the Rohingya refugees.
"These people have the right to live in dignity with sound mental health, but we're very limited in our capacity, so it is not possible to cover this large population."
"We are trying our best for them," she says, with the preternatural calm and grace that almost certainly reassures those seeking help in this still unfolding catastrophe.
"If there is anyone who can extend to us a helping hand we would welcome it." She will also look for additional support for him, among other partners at the camp.
You can help
Every donation makes a real and lasting difference in the lives of refugees.
Host a bake sale, climb a mountain or do a fun run to raise funds for vital aid.
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Australia for UNHCR (ABN 35 092 843 322) respects the importance of privacy and security of your personal information. This privacy policy sets out the way we collect, hold, use and disclose your personal information and underpins our commitment to protecting your right to privacy. This policy reflects Australia for UNHCR's obligations under the Privacy Act 1988 (including the Australian Privacy Principles) (the Privacy Act). As members of the following bodies, we adhere to additional codes of conduct and ethical fundraising practices:
We may revise this Privacy Policy or any part of it from time to time. You will find the most current version on our website or obtain a copy from our Donor Care Team; contact details are included at the bottom of this policy.
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Australia for UNHCR follows the Australian Privacy Principles in handling personal information; we collect personal information about individuals including supporters, employees, contractors, volunteers, special representatives/delegates and job applicants. This information may be collected directly from you in person, by phone or email, on hard copy donation forms, via our website or social media. We may also collect your personal information from publically available sources or third parties.
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Individuals wishing to lodge a request to access and/or correct their personal information should do so by contacting our Donor Care Team; contact details are included at the bottom of this document.
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Australia for UNHCR will review, on a regular and ongoing basis, its collection and storage practices to ascertain how improvements to accuracy can be achieved. We may utilise the services of third parties in order to maintain accurate personal information. Where such disclosure is made, we take reasonable steps to require these organisations comply with the Australian Privacy Principles.
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We will manage your complaint in accordance with our Complaints Policy. You will need to provide us with sufficient details regarding your complaint as well as any supporting evidence and/or information. We will contact you if we require any additional information from you and will notify you in writing of the outcome of the investigation. If you are not satisfied with our determination, you can contact us to discuss your concerns. If your complaint is about the way we handle your personal information, you may also contact the Office of the Australian Information Commissioner by calling 1300 363 992, online at www.oaic.gov.au or writing to the Office of the Australian Information Commissioner, GPO Box 5218 Sydney NSW 2001.
General Data Protection Regulation (GDPR)
A4U does not have an establishment in the European Union (EU), does not offer goods or services to individuals in the EU and does not monitor behaviour of individuals as far as their behaviour takes place in the EU. Individuals located in the EU should contact UNHCR's National Representatives in their respective countries or via the global UNHCR website http://www.unhcr.org/
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Cookies are small text files which are downloaded to and stored on your device when you visit a website. Cookies are widely used by website owners to provide you with a good experience while you browse, and also to provide information which can help website owners to improve websites.
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What cookies do we use and for what purposes?
The cookies used on our site fall into four categories – strictly necessary cookies, functional cookies, performance cookies and advertising cookies. Each of these categories is explained below along with details of the specific cookies used, though within each category we may use additional or alternative cookies at any time.
Please note that third parties (including, for example, advertising networks and providers of external services like web traffic analysis services) may also use cookies, over which we have no control. These cookies are likely to be performance cookies or advertising cookies.
These cookies are essential for our site to work, for example to allow you to make a donation, submit a service request or register for an event on our site.
These cookies enhance your experience whilst using the site by recognising you when you return to our site; for example, by remembering your content or accessibility preferences.
These cookies collect information about how visitors use our websites, such as which pages visitors go to most often, and if they get error messages from web pages. These cookies do not collect personal information; all information collected by these cookies is aggregated and therefore anonymous.
These cookies contain campaign related information on or for the user. Remarketing is a way for us to connect with people who have recently interacted with our site. We may place remarketing cookies on your device during your visit so that our preferred selected third-party suppliers, including Google, may use the information gathered to show you relevant Australia for UNHCR advertising when you visit other websites. If we have linked our Google Analytics and AdWords accounts, AdWords website conversion tags will read these cookies unless you opt-out.
We use some third party services or software on our website including cookies, Facebook pixels and SDKs. Third parties, including Facebook, YouTube, Google and Twitter may use cookies, web beacons and other storage technologies to collect or receive information from our website and elsewhere on the Internet and use that information to provide measurement services and target ads. A4U does not control the setting of these services or software, so we suggest you check the third party website for more information about how to opt out of the collection and use of information for ad targeting.
To find out more about cookies, including how to see what cookies have been set and how to manage and delete them on a wide variety of desktop browsers, visit www.aboutcookies.org or www.aboutads.info/choices
Why we use cookies
When you visit our website our server tracks non-personal statistical information about your experience on the site, such as pages viewed and donation details. Australia for UNHCR websites uses cookies and tracking technology to enhance your experience and deliver content relevant to your behaviour. This enables us to gather information such as the number of website visits and how you interact with our website. We use this information to help us understand more about how our site is used, so we can continually improve your experience.
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We use some third party services or software on our website. Third parties, including Facebook, YouTube, Google and Twitter may use cookies, web beacons and other storage technologies to collect or receive information from our website and elsewhere on the Internet and use that information to provide measurement services and target ads. A4U does not control the setting of these cookies, so we suggest you check the third party website for more information about how to opt out of their collection and use of information for ad targeting.
To find out more about cookies, including how to see what cookies have been set and how to manage and delete them on a wide variety of desktop browsers, visit www.aboutcookies.org or www.aboutads.info/choices
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If you make a donation via our website, we process your credit/debit card details securely using an accredited internet payment security system. With the combination of SSL encryption on our website and a secure browser at your end, we take all reasonable measures to ensure that your credit/debit card and personal information are protected when you donate online. We also recommend that you take appropriate security precautions when accessing the internet via public Wi-Fi networks or shared computers.
Contact Us
You will find the most current version of our Privacy Policy on our website at privacy-policy.
If you have any questions about your privacy, wish to access or change your details, how to lodge a complaint regarding the handling of your information and how that complaint will be handled by Australia for UNHCR, please contact our Donor Care Team:


text:
(CNN)Donald Trump on Friday called himself a "victim" as more women continued to come forward on Friday accusing him of sexual assault and harassment.
"As you have seen, I am a victim of one of the great political smear campaigns in the history of our country," he said at a rally in Charlotte, North Carolina, on Friday night. "They are coming after me to try and destroy what is considered by even them the greatest movement in the history of our country."
Trump's comments came as he once again alleged it's "all false stuff" and there is a "concerted effort" to take down his campaign, ignoring calls from his campaign advisers to focus on economic issues rather than responding to the allegations.
"When you looked at that horrible woman last night, you said, 'I don't think so! I don't think so!'" Trump said.
As he continued to deny the allegations, several of his supporters shouted back, "We believe you!"
Trump also suggested that the allegations against him were so unfounded that "they could say it about anybody," including President Barack Obama.
"Why doesn't some woman maybe come up and say what they say falsely about me, they could say about him? They could say it about anybody. They could say it about anybody. He better be careful because they could say it about anybody. Anybody at all," Trump said.
Read more: www.cnn.com


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Amsterdam Ambience Sound FX library captures the very essence of the city of Amsterdam in a focused set of high-quality sounds recorded in 5.1, at 24bit/96kHz. The team behind the iconic London Ambience library brings you nearly 28GB of ambiances recorded from Amsterdam's most renowned spaces. This collection captures the essence of Amsterdam in over 50 high quality true 5.1 surround recordings (also available in stereo). Many of Amsterdam's most iconic spaces were captured, from the bustling Dam Square, the loud and busy trams of the city, and the lively Red Light District, to the quiet and serene Vondelpark, and the still ambiance of the historic Oude Kerk. Also featuring many many more…
These recordings have been expertly crafted and edited by the award-winning team here at Soundtrack Creation so that they can be used 'out the box' directly into your productions. Take your project to the next level with Soundtrack Creation's Amsterdam Ambience Sound FX Library.
Number of Files: 51 High-Quality WAVS
Size Unpacked: 4.07GB – 23.85GB
Sample Rate: 96kHz/24bit
Gear Used A selection of microphones, were used to capture high quality 5.1 surround field recordings, including: Neumann KM184's, Zoom H6 6 track recorder.
Other Info: Meta-Tagged


text: Membership Front Range Worms members, please log in to update your user profile. If you would like to become a member, register below. You will receive (infrequent) e-mail updates about our activities and events: Existing Users Log InUsername or EmailPassword Remember Me Forgot password? Click here to resetNew User RegistrationChoose a Username*First Name*Last Name*University/Institution:* Colorado College Colorado State University CSU Pueblo CU Boulder CU Colorado Springs CU Anschutz CU Denver Regis University University of Denver University of Northern Colorado University of Wyoming Other... if "Other University/Institution", which one?Lab:*Email*Password*Confirm Password**Required field


text:
When there is a job opening, it is important to determine the skills, the challenges and understand the motivation to fill the position. The board needs to have a clear communication plan and goal for their hospital/health system.
As the chief human resource officer (CHRO), you may play a role in the search for the new CEO. These are five essential things to know in the very first 48 hours of a planned or unexpected CEO departure.
Who will be in charge?
The first thing the hospital board must do is decide who will be the search committee chair – essentially who will drive the process. Followed by which individuals will be on the search committee. As the CHRO, it is your responsibility to learn what role you will play. Reach out to the chairman of the board to learn more about your specific role.
Expectation & Deliverables.
Next, the search committee needs to establish the expected time frame of the entire process. Most retirements are announced a few months in advance. However, if an executive decides to resign, they are only required to leave a typical notice, which usually ranges from 60-90 days max.
Whatever the circumstance is, there needs to be a succession plan in place. If there was little to no notice, the organization might need to hire an interim leader. Either way, the succession plan is critical when your CEO resigns.
Whether it is 90 days or a year notice, the board must understand that filling an executive position requires a sense of urgency.
With your position, during this step it is important to ensure that the expectations and deliverables fit with the organization's policies.
How do we cover the gaps?
If this was an unexpected departure, the organization needs to know who will be taking on the CEO responsibilities during the transition time. There is always an option to bring in an interim leader who can steer the organization and continue crucial projects during the placement process.
One option is for the search committee to promote someone internally for a short period. If the internal candidate is a good executive placeholder then the board might consider them for the permanent position. Alternatively, the board will need to communicate that they might only need them to act as the chief executive officer for a short period. Placing an interim leader from within might be easier, but the board runs the risk of sending mixed signals to internal candidates. The board must also think about what happens to the responsibilities of the current executive that will be taking over. Usually, the internal candidate ends up wearing two hats. They feel overwhelmed, and some responsibilities are placed on hold until the arrival of the new CEO.
The board needs to establish priorities. Even the best interims can't do everything. They need to have a conversation around what areas they need to address, and which projects can be put on hold. During this process chief human resource officers help the board establish their priorities by ensuring the strategies to cover the gap align with the organization's mission and business objectives.
The board needs to answer and think about urgent questions like "what are the critical situations they are facing as an organization with this departure?" or "What does this exit mean for the organization and community?"
If it is an unexpected vacancy or a planned one, there will be a shift within the organization. Team members might be concerned about the new leader or even worried about the direction of leadership and the hospital. It is up to the board to ensure that the organization has a consistent message around what they are doing, what the process is and assure each member of the hospital that this will be a positive transition.
However, every communication strategy comes with crucial areas where challenges can arise. It's essential to create a clear and consistent message to calm everyone down. As the CHRO, help the board formulate a message that will ensure that every employee knows that the organization will be okay during this process. Leaders must be present, thoughtful and deliberate with their actions. It comes down to leading with their hearts.
Address the search strategy.
Finally, boards should address the search strategy. One option is to partner with Tyler & Company or an outside search firm. Another option is to conduct the search process internally. Next, they must evaluate their succession plan. During this step, your role is to help the board understand that developing a search strategy should not be the first thing they should attempt but instead make sure step one is addressed, and everyone knows who is in charge.
Knowing what to do in the first 48 hours of a planned or an unexpected departure is crucial. It's up to the leaders to stop the rumors that sometimes occur when a CEO decides to leave. The unnecessary gossip diminishes productivity. The more uncertainty is directly correlated with high-level to low-level positions. Deciding who will be the search committee chair, expectation and deliverables, how to cover the gaps, communication strategy and addressing the search strategy are vital in the first 48 hours of a planned or unplanned departure.
5 Things To Do in the First 48 hours was contributed vice president Marion Spears Karr and written by marketing manager Erika Grenda and marketing assistant Caroline Silva.


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Products made in Malta & Gozo
Subtotal: €0.00
Three Hills Kunserva Mint and Onion jar 215g
Kunserva is widely used in Malta as a tomato spread on hard crust bread. It is also used for dips and to enrich sauces, stews and broths. Kunserva is produced in season from handpicked, wholesome Maltese tomatoes. Sugar, sea salt, fresh mint and onions are expertly blended to produce this Mediterranean treat.
INGREDIENTS: Tomatoes*, Sugars, Sea Salt Fresh Mint (0.3%),Onions(0.3),Citric Acid , Black Pepper, Natural Flavouring.
This jar contains more than 10 medium-sized tomatoes.
Suitable for Vegetarians Gluten Free Total Solids Minimum: 28%
Each 100g product contains 275g of fresh tomatoes
TYPICAL NUTRITION per 100g : Energy 426kJ/101kcal,Fat 0.1g of which saturates TRACE Carbohydrate 21.6g of which sugars 20.5g,Fibre 2.2g,Protein 2.2g,Salt 3.3g
Store In A Cool Dry Place. Once Opened Refrigerate and Consume Within 2 Weeks.
Magro Brothers (Foods) Ltd. @ The Magro Food Village, Xewkija, Gozo - Malta
Item is In Stock
Minimum Product Order Quantity: 4
Maximum Product Order Quantity: 48
Shipping Product Weight (grams): 400
Actual product may differ from the photos on the website.
The above price is exclusive of VAT
VAT at the applicable rate (0%) will be charged in case of deliveries to EU countries.
Buy Special Gifts for your relatives in Malta & we deliver for FREE! (orders over €25.00)
• We are delighted with the quick service we have received and are looking forward to drinking our kinnie which will bring back fond memories of your beautiful island...
Susan, England
• The wine arrived this morning. Very well packed and nothing was broken...
Embassy, Austria


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It was always an amazement to me how long my kids would go without sleeping. Many was the occasion that one minute they'd be haring round the house before literally passing out where they fell. My son, particularly, became amazingly adept at just switching off instantly, a skill he maintains to this day. I, however, am not blessed with such ability. In fact, in the last eighteen months or so, with menopause and stomach issues, sleep's been a luxury that's been really missed.
This week however, mental exhaustion has been added to the physical: our National Football team doing amazing things, the first serious glut of poetic output (which still needs editing and which is currently superseding Tuesday's List feature, which you'll get in a double header on Friday.) I made the point in a writing post yesterday, that this was the state of existence that's been craved for years. However, without proper mental rest, I'm going to struggle to maintain the momentum.
Tonight therefore, there is no cycling. There will, however, be a ridiculously early night, in the vain hope that I can hit the ground running tomorrow.
I have not been this tired for quite some time.


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Barb Schroeder is the Director of the Multi-Family Management Division of Kiemle Hagood, one of Intermountain Northwest's largest property management and commercial real estate companies. Barb is a licensed REALTOR® in the state of Washington and provides overall leadership and vision for the Multifamily Management Division, while serving as a Regional Property Manager for a portfolio of assets.
Before joining Kiemle Hagood, Barb worked for a large REIT in Southern California as a Senior Regional Portfolio Manager and managed 14 diverse multi-family communities. Barb has a wealth of knowledge in budget creation and management, strategic planning, acquisitions and dispositions, recruitment and training, team leadership and customer relations. She also has vast experience managing and overseeing various communities, including: conventional, student, senior, affordable and HOA.
In 2016, Barb and her family relocated to North Idaho and currently reside in beautiful city of Coeur d'Alene.


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Retreat combines sustainability with spirituality
By Krishna Ramanujan |
Students and staff worked together to keep balloons in the air and played "sustainability bingo" as part of an experience-based workshop to promote teamwork, leadership, sustainability and interfaith dialogues April 25 in Stewart Park.
The Sustaining Our Power retreat aimed "to bring together those who are active in sustainability, service projects, diversity and social justice work with those who have faith-based practices, so the two can support each other," said Jim Volckhausen, assistant director of the Cornell Team and Leadership Center, who co-led the workshop with sustainability coordinator Dan Roth and Rabbi Kate Speizer, director of Jewish education and programs at Cornell Hillel.
Spanning the afternoon and evening, the retreat was divided into three parts -- team-building activities, reflections in nature and a meal -- and attracted participants from such Cornell groups as Sustainability Hub, Farms to Table, Hillel, Protestant Ministries, Cornell United Religious Work, LGBT (Lesbian, Gay, Bisexual and Transgender) Council, Outdoor Education and the Team and Leadership Center.
"When you are trying to deal with sustainability issues with people across campus, leadership is the limiting factor and change point," said Volckhausen. "It's easy to come up with the technical skills to install solar panels, for example, but it's harder and more important to build consensus across groups involved that [an issue] is important." Natural leaders have a tendency to "dive in and burn out" and so it's important they have support systems in place, he added. In such cases, faith and spirituality can be an important resource for maintaining commitment, he said. To that end, the retreat focused on building engagement and leadership, and deepening a participant's relationships to work through faith and spiritual awareness.
For example, the group spent time reflecting in nature, staring at Cayuga Lake or at a tree to seek stillness from within. They were asked to use "nature as a mirror or teacher" and question whether what they saw in nature reflected a current theme in their lives, said Volckhausen. They then wrote journal entries about their "deepest work."
During the retreat's team-building sessions, each participant wrote their most important values on balloons, and the whole group worked together to keep the balloons afloat. Later, they discussed the meaning of the values, the dynamics of teamwork and how those lessons might reflect back to their life work.
In an active listening exercise, participants formed two lines facing each other to exchange questions and answers, with the questioners engaging in reflective listening as they repeated back what they heard. And in sustainability bingo, participants filled their bingo sheets by finding others in the group for whom a statement was true, such as finding someone who bikes more than 20 miles a week or someone who has installed a solar panel.
The group plans future meetings that will include biannual retreats and such experiential activities as dragon boating or a ropes course.
The event was sponsored by Cornell Outdoor Education, the Sustainability Office, Cornell Hillel and Repair the World Cornell.


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While CFD trading is banned in the United States and forex trading is very limited, it's a bit more available in Canada.
That being said, the country has some of the strictest trading rules in the world so finding the best trading platform in Canada requires research and knowledge.
To help ensure that you're only trading with the best brokers in Canada, we've put hundreds of hours into testing and listing the best of the best.
Without further ado, here are best online brokerages in Canada.
Table of Content:
Is CFD Trading allowed in your country?
CFD Regulation Country by Country. The CFD trading services we are listing in this article is available in the following countries.
- Albania
- Bosnia & Herzegovina
- Bulgaria
- Croatia
- Czech Republic
- Denmark
- Estonia
- Finland
- France
- Germany
- Greece
- Hungary
- Iceland
- Ireland
- Italy
- Kosovo
- Latvia
- Lithuania
- Macedonia
- Malta
- Moldova
- Montenegro
- Netherlands
- Norway
- Poland
- Portugal
- Romania
- Russia
- Serbia
- Slovenia
- Spain
- Sweden
- Switzerland
- Turkey
- Ukraine
- United Kingdom
Excluded: Belgium
North America
- Belize
- Canada
- Costa Rica
- Cuba
- Guatemala
- Honduras
- Jamaica
- Mexico
- Nicaragua
- Panama
- Puerto Rico
- The Bahamas
Excluded: United States
South America
- Argentina
- Bolivia
- Chile
- Colombia
- Dominican Republic
- Ecuador
- Guyana
- Paraguay
- Peru
- Suriname
- Uruguay
- Venezuela
Excluded: Brazil
- Algeria
- Angola
- Benin
- Botswana
- Burkina Faso
- Burundi
- Cameroon
- Central African Republic
- Chad
- Democratic Republic of Congo
- Egypt
- Eritrea
- Ethiopia
- Gabon
- Ghana
- Guinea
- Guinea-Bissau
- Kenya
- Lesotho
- Liberia
- Libya
- Madagascar
- Malawi
- Mali
- Mauritania
- Morocco
- Mozambique
- Namibia
- Niger
- Nigeria
- Republic of the Congo
- Rwanda
- Sierra Leone
- Somalia
- South Africa
- South Sudan
- Sudan
- Swaziland
- Tanzania
- The Ivory Coast
- Togo
- Tunisia
- Tunisia
- Uganda
- Western Sahara
- Zambia
- Zimbabwe
Middle East
- Georgia
- Armenia
- Azerbaijan
- Iran
- Iraq
- Syria
- Lebanon
- Cyprus
- Israel
- Jordan
- Saudi Arabia
- Kuwait
- Bahrain
- Qatar
- United Arab Emirates
- Oman
- Yemen
- Afghanistan
- Bangladesh
- Cambodia
- China
- China
- India
- Indonesia
- Japan
- Kazakstan
- Kirgizistan
- Laos
- Malaysia
- Mongolia
- Myanmar
- North Korea
- Pakistan
- Papua New Guinea
- Philippines
- Singapore
- South Korea
- Sri Lanka
- Thailand
- Turkmenistan
- Uzbekistan
- Vietnam
Excluded: Hong Kong
- Australia
- New Zealand
Tested Trading Platforms:
- eToro
- Markets.com
- 24Option
- IQ Option
- BDSwiss
- HotForex
- Trade.com
- Libertex
- Plus500
- InstaForex
- IG Markets
- LionsFX
- Valutrades
- IronFX
- Blackwellglobal
- FPMarkets
- AmanaCapital
- Admiralmarkets
- Alvexo
- Bizintra
- Pepperstone
- Windsorbrokers
- FXPro
- ForexTime
- FXGrow
- TeleTrade
- Trader.online
- Marketscube
- Finmaxbo
- Oanda
- Forex.com
- CMC Markets
- iForex
- IFC Markets
- Aaatrade
Our Writer:
Adam Jarfjord is a Swedish day trader, investor, and copywriter. He works as head of content at BullMarketz.com and has been providing editorial content within the financial sector for more than 5 years.
Read more about him by visiting his LinkedIn profile or contact us directly to learn more about the team.
1. CMC Markets – Best for CFDs and Stock Trading
CMC Markets is a very well-established and reputable British broker that's licensed by the Investment Industry Regulatory Organization of Canada (IIROC), meaning they are one of the leading Canadian trading platforms.
As a derivatives broker, CMC Markets provides Canadian traders with access to the forex market as well as a range of CFDs including shares, commodities, and indices, all traded on the MetaTrader 4 platform.
With more than 30 years of experience serving the international trading scene, CMC Markets is a broker that you can always trust.
Platform: MetaTrader 4
Assets: CFD and Forex
License: IIROC and FCA
Check out our CMC Markets review for more information
Find the best trading platform. You capital is at risk when trading. Be careful.
2. Forex.com – World-Renowned Forex Broker
Forex.com has long been considered one of the best forex brokers and overall trading platforms in Canada and the rest of North America.
They offer a comprehensive product that includes state-of-the-art charts, tools, and platforms, and they have a reputation for being honest and professional.
Besides offering a range of currency pairs and CFDs and stocks and commodities, Forex.com recently added cryptocurrencies to their selection, making them one of the leading cryptocurrency brokers in the country.
In our opinion, anyone looking to start trading in Canada should definitely consider opening an account with this Canadian trading platform.
Platform: A proprietary platform as well as the MetaTrader 5
Assets: 100s of assets including forex, CFDs, and cryptos
License: IIROC, CFTC, FCA
Learn more about Forex.com in our comprehensive broker review
Find the best trading platform. You capital is at risk when trading. Be careful.
3. Oanda – Established Financial Brand from New York
Oanda is an American forex and derivatives broker based in New York City.
While CFD trading remains banned in the United States, Oanda does provide CFDs and other derivatives on the Canadian market.
That being said, Oanda is a forex broker first and foremost, and you shouldn't expect a large selection of markets.
Moreover, Oanda is one of the most awarded and liked derivatives brokers to have ever come out of North America, and today, they are available in pretty much the whole world from Canada all the way to Asia.
Trading with Oanda is always a pleasure, and with a reputation of being one of the best trading platforms in Canada, this broker is always working on improving and optimizing their product.
Platform: MetaTrader 4 and their own desktop platform
Assets: CFD and forex
License: IIROC, FCA, CFTC, and ASIC
Read our complete Oanda review here
Find the best trading platform. You capital is at risk when trading. Be careful.
Best Stock Trading Platforms & Brokers in Canada
If you're looking to trade shares in Canada, you need to make sure you're signing up for the best stock trading platform in Canada.
Luckily, we have tested them all and can quickly provide you with an insight into which broker is best suited for share trading.
Below you find a list of the top Canadian stock brokers.
To us, there is no doubt that CMC Markets is the best stock trading platform in Canada, at least if you're looking to trade derivatives.
We base this on the fact that CMC Markets has an incredible overall product that suits traders of every level as well as the fact that they have the biggest selection of stocks as CFDs in Canada.
Find the best trading platform. You capital is at risk when trading. Be careful.
Today, Forex.com only offers derivatives of roughly 55 international companies. Although, the companies are some of the most influential in the world, meaning Forex.com is an excellent stock broker in Canada if you're only looking for major shares.
Find the best trading platform. You capital is at risk when trading. Be careful.
Best Forex Trading Platforms & Brokers in Canada
As you might have noticed, the forex market is the main market available for Canadian traders.
Combine that with the small number of available brokers, and you have a highly competitive industry with top shelf Canadian forex brokers, which, obviously, is a great thing for forex traders.
In fact, figuring out which broker has the best forex trading platform in Canada was not easy since the top three brokers offer very similar products.
With that said, we've curated a summary below with the intent of helping you find the best Canadian forex broker.
Oanda tops our list of the best forex trading platforms in Canada due to their rather large selection of currency pairs and their incredible customer-oriented product.
Trading forex with Oanda is always seamless, and it's up to you if you prefer trading on Oanda's award-winning platform or if you'd rather stick with the world-renowned MetaTrader 4.
Find the best trading platform. You capital is at risk when trading. Be careful.
Forex.com comes in at a close second place for us, which is not too surprising considering the broker's name.
This top forex broker in Canada has been working hard to develop a currency trading service that's superior to their competition, and it's working.
Find the best trading platform. You capital is at risk when trading. Be careful.
Even though CMC Markets has one of the biggest selection of available assets in Canada, their forex product remains one of their most attractive features, making them one of the best Canadian forex brokers.
Pick between majors, minor, exotics, and only trade on the currency pairs that you prefer.
Find the best trading platform. You capital is at risk when trading. Be careful.
Best Crypto Trading Platforms & Brokers in Canada
Out of all the brokers we've tested and reviewed for this comprehensive guide to the best trading platforms in Canada, no one is currently offering cryptocurrency trading in Canada.
Therefore, traders looking for the best cryptocurrency trading platform in Canada will have to stick to more regular trading options such as the top exchanges.
Best Discount Brokerages in Canada
Although technically not discount stock brokers, these online brokers offer very competitive rates making them great budget options.
Many times, you can spend a fraction of the cost a regular broker would cost by just opting for an online broker in Canada.
Therefore, if you're looking for the best Canadian discount brokerages, we recommend the following.
Oanda offers fair rates, low fees and their spread is competitive on the Canadian market. This makes them a great option for beginners as well as traders on a strict budget that rather test his luck with leverage.
Find the best trading platform. You capital is at risk when trading. Be careful.
To be an international forex broker, Forex.com actually offers really competitive prices. Internationally, they're far from the cheapest but in Canada, they do cost less than many other similar services.
Find the best trading platform. You capital is at risk when trading. Be careful.
CMC Markets have rates that are slightly higher than some of their competitors although their spread is usually fair and they don't charge you unnecessary fees.
Find the best trading platform. You capital is at risk when trading. Be careful.
Best Trading Apps for Stocks and Forex in Canada
The best thing about the trading industry in Canada is that it's highly competitive which pushes the brokers to continuously improve the development of their products to new heights. Naturally, this includes their trading apps which are getting better and more streamlined for every day that passes by.
With a great selection of trading platforms for mobile devices as well as a satisfying selection of assets, CMC Markets tops our recommendations for best trading apps in Canada. It's easy to sign up for an account, and after downloading the trading app you prefer, you can start trading right away.
Find the best trading platform. You capital is at risk when trading. Be careful.
Mobile trading with Forex.com is a breeze and to us, Forex.com's trading apps is a testament to the broker's dedication to dominate the Canadian market.
When signing up for a Forex.com account, you can choose to either use their own trading app or the well-established MetaTrader 4 for mobile.
Find the best trading platform. You capital is at risk when trading. Be careful.
Oanda has a very good mobile trading app, but compared to the other two brokers, it does not really manage to keep up. That being said, Oanda does offer the MetaTrader 4 which just so happens to be the leading forex trading app in Canada and the rest of the world.
Find the best trading platform. You capital is at risk when trading. Be careful.
How We Wrote These Reviews
As you can imagine, researching the Canadian market and testing all the available brokers in the country is a time-consuming job, and we have spent well over 150 hours of research to put this list together.
Now, when we test and review the best trading platforms in Canada, we follow strict guidelines based on what we know traders are looking for and need. Those guidelines include regulations, assets, platform, broker reputation, and more.
1. Broker Regulation in Canada
In Canada, there is one entity that oversees all investment and trading services, weather that is a forex broker, a bank or a stock broker in Canada. The authority is called IIROC, short for Investment Industry Regulatory Organization of Canada, and they are one of the strictest regulatory bodies in the world.
Naturally, this means that the first thing we evaluate when testing a broker is to make sure that the said broker is approved, licensed, and regulated by IIROC. Any broker that isn't approved won't be considered by us.
In fact, operating without a license in Canada is highly illegal and not something we would ever support.
2. Assets and Markets
Due to the strict regulations mentioned above, the number of assets that a broker can offer is restricted. Despite that, the best brokers in Canada have managed to make the best out of it, and most of them offer enough to satisfy all traders. As you might have noticed, the forex market is the most prominent in Canada, but we usually give bonus points to a broker that offers more than just forex trading.
3. Platforms and Trading Opportunities
One of the most important parts of any broker is the trading platform they offer which is why we spend a lot of time testing and reviewing each and every platform separately.
Now, most of the recommended brokers offer the MetaTrader 4 which is one of the top forex platforms in the world and one that we are already very accustomed to.
Because of that, we spend most of our time reviewing the broker's proprietary platforms.
Luckily, all the best brokers in Canada offer amazing trading platforms and, so far, we haven't run into a single issue with any of them.
Besides checking these very important aspects of each broker, we spend countless hours trading with each broker to ensure that there are no major issues, glitches, and so forth. In addition, we contact each broker individually through their dedicated customer support channels in order to see how professional and efficient they are.
All in all, our broker reviewing process is extensive and something we take extremely serious, which is why our team spends so many hours with each and every individual broker.
Read more about him by visiting his LinkedIn profile or contact us directly to learn more about the team.
Our Author:
Read more about him by visiting his LinkedIn profile or contact us directly to learn more about the team.