Come volunteer with us at York's RED Zone!
As a student at York University, there are many opportunities for you to kick start your involvement in the YorkU Jungle! Your journey could begin with us as a member of our volunteer squad!
The RED Zone Volunteer Squad is a team of volunteers that assists the RED Zone in facilitating, organizing, and operating various events throughout the Fall/Winter term. As a volunteer, you will enhance your leadership skills and gain much more knowledge of campus and its resources. While proceeding with your journey, you will be enhancing someone else's journey!
Join the Volunteer Squad today! Here we post RED Zone as well opportunities to volunteer from other departments. Stay in the loop with the lastest opportunities by joining the facebook group "RZ Volunteer Squad 2018/19"
From time to time we host RED Zone volunteer opportunities - join the general mailing-list here.
If you have any questions, do not hesitate to ask in the group or contact us.


text:
namespace RfidCenter
{
    partial class ChipDialog
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        /// <summary>
        /// Clean up any resources being used.
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        {
            if (disposing && (components != null))
            {
                components.Dispose();
            }
            base.Dispose(disposing);
        }

        #region Windows Form Designer generated code

        /// <summary>
        /// Required method for Designer support - do not modify
        /// the contents of this method with the code editor.
        /// </summary>
        private void InitializeComponent()
        {
            System.ComponentModel.ComponentResourceManager resources = new System.ComponentModel.ComponentResourceManager(typeof(ChipDialog));
            this.toolStrip1 = new System.Windows.Forms.ToolStrip();
            this.toolStripButton_save = new System.Windows.Forms.ToolStripButton();
            this.toolStripSeparator1 = new System.Windows.Forms.ToolStripSeparator();
            this.toolStripButton_refresh = new System.Windows.Forms.ToolStripButton();
            this.chipEditor1 = new DigitalPlatform.RFID.UI.ChipEditor();
            this.toolStrip1.SuspendLayout();
            this.SuspendLayout();
            //
            // toolStrip1
            //
            this.toolStrip1.ImageScalingSize = new System.Drawing.Size(24, 24);
            this.toolStrip1.Items.AddRange(new System.Windows.Forms.ToolStripItem[] {
            this.toolStripButton_save,
            this.toolStripSeparator1,
            this.toolStripButton_refresh});
            this.toolStrip1.Location = new System.Drawing.Point(0, 0);
            this.toolStrip1.Name = "toolStrip1";
            this.toolStrip1.Size = new System.Drawing.Size(800, 31);
            this.toolStrip1.TabIndex = 0;
            this.toolStrip1.Text = "toolStrip1";
            //
            // toolStripButton_save
            //
            this.toolStripButton_save.DisplayStyle = System.Windows.Forms.ToolStripItemDisplayStyle.Image;
            this.toolStripButton_save.Enabled = false;
            this.toolStripButton_save.Image = ((System.Drawing.Image)(resources.GetObject("toolStripButton_save.Image")));
            this.toolStripButton_save.ImageTransparentColor = System.Drawing.Color.Magenta;
            this.toolStripButton_save.Name = "toolStripButton_save";
            this.toolStripButton_save.Size = new System.Drawing.Size(28, 28);
            this.toolStripButton_save.Text = "保存";
            this.toolStripButton_save.Click += new System.EventHandler(this.toolStripButton_save_Click);
            //
            // toolStripSeparator1
            //
            this.toolStripSeparator1.Name = "toolStripSeparator1";
            this.toolStripSeparator1.Size = new System.Drawing.Size(6, 31);
            //
            // toolStripButton_refresh
            //
            this.toolStripButton_refresh.DisplayStyle = System.Windows.Forms.ToolStripItemDisplayStyle.Image;
            this.toolStripButton_refresh.Image = ((System.Drawing.Image)(resources.GetObject("toolStripButton_refresh.Image")));
            this.toolStripButton_refresh.ImageTransparentColor = System.Drawing.Color.Magenta;
            this.toolStripButton_refresh.Name = "toolStripButton_refresh";
            this.toolStripButton_refresh.Size = new System.Drawing.Size(28, 28);
            this.toolStripButton_refresh.Text = "重新装载";
            this.toolStripButton_refresh.Click += new System.EventHandler(this.toolStripButton_refresh_Click);
            //
            // chipEditor1
            //
            this.chipEditor1.Dock = System.Windows.Forms.DockStyle.Fill;
            this.chipEditor1.Location = new System.Drawing.Point(0, 31);
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            this.chipEditor1.Name = "chipEditor1";
            this.chipEditor1.Size = new System.Drawing.Size(800, 419);
            this.chipEditor1.TabIndex = 1;
            //
            // ChipDialog
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            this.AutoScaleDimensions = new System.Drawing.SizeF(9F, 18F);
            this.AutoScaleMode = System.Windows.Forms.AutoScaleMode.Font;
            this.ClientSize = new System.Drawing.Size(800, 450);
            this.Controls.Add(this.chipEditor1);
            this.Controls.Add(this.toolStrip1);
            this.Name = "ChipDialog";
            this.ShowIcon = false;
            this.ShowInTaskbar = false;
            this.Text = "一张标签";
            this.FormClosing += new System.Windows.Forms.FormClosingEventHandler(this.ChipDialog_FormClosing);
            this.FormClosed += new System.Windows.Forms.FormClosedEventHandler(this.ChipDialog_FormClosed);
            this.Load += new System.EventHandler(this.ChipDialog_Load);
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        private System.Windows.Forms.ToolStrip toolStrip1;
        private DigitalPlatform.RFID.UI.ChipEditor chipEditor1;
        private System.Windows.Forms.ToolStripButton toolStripButton_save;
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}

redpajama_set_name: RedPajamaGithub


Many are called but few get up. - Oliver Herford(1863-1935 ) In "The Speaker's Electronic Reference Collection," AApex Software, 1994.
The call intended is the effectual call of the Holy Spirit, by which the soul is renewed and translated from the kingdom of darkness into the kingdom of light. The only evidence of election is therefore vocation, and the only evidence of vocation, is holiness of heart and life, for we are called into the fellowship of his Son Jesus Christ our Lord. Compare again Romans 8:29, where believers are said to be "predestinated to be conformed to the image of his Son." To this they are effectually called. They are made like Christ. Fellowship includes union and communion. We are called to be partakers of Christ; partakers of his life, as members of his body; and herefore, partakers of his character, of his sufferings here and of his glory hereafter.
God has called me to go, and I will go. I will blaze the trail, though my grave may only become a stepping stone that younger men may follow. - C. T. Studd Leaving his wife and four daughters in England, he sailed, contrary to medical advice, for the heart of Africa in 1910, where he continued to work until his death in 1931.
When God calls a man, He does not repent of it. God does not, as many friends do, love one day, and hate another; or a s princes, who make their subjects favourites, and afterwards throw them into prison. This is the blessedness of a saint; his condition admits of no alteration. God's call is founded on His decree, and His decree is immutable. Acts of grace cannot be reversed. God blots out his people's sins, but not their names.


Paint Couture is a Zero VOC, water-based, 100% Acrylic resin paint. It is a self priming, Decor, furniture and cabinet paint. Sanding & priming is usually not required and Paint Couture offers superior adhesion capability to existing painted or varnished surfaces. Available in quarts and 8 oz sizes, Paint Couture is easy to apply and lays on very flat with little or no brush marks. Although not required, a Glaze or Couture Topcoat is recommended. Clean up is easy with just soap and water.


Video Artist Talk for "Where the Action is ('Stag')" from Christopher Parrott on Vimeo.
The Executive from Christopher Parrott on Vimeo.
Art in New York from Christopher Parrott on Vimeo.
At Work in the Studio, May 2016 from Christopher Parrott on Vimeo.
Excerpt: "Parrott's drawings benefit from their small size, which enhances the sense of voyeuristic intimacy and sexual charge...His delicate marks, which resemble the fine incising and burr of an etched line, catch the tooth of the paper to create a rich texture."
her gallery of Athens, Georgia-based artist Christopher Parrott.
and self-generating nature is vividly illuminated.
Excerpt: "...Christopher Parrott reinvents realism in work that captures elements of contemporary domesticity with an intimacy that never gets confused with sentiment...Despite (the) diversity in possible influences, Parrott's particular style is unmistakable."


IWK - Marine Corps Air Station Iwakuni (IWK) 21.5 miles from Hiroshima, JP.
HIJ - Hiroshima Intl Airport (HIJ) 26.6 miles from Hiroshima, JP.
MYJ - Matsuyama Airport (MYJ) 42.4 miles from Hiroshima, JP.
There are 3 airports in Hiroshima. Marine Corps Air Station Iwakuni (IWK) is Hiroshima's primary airport with at least domestic flights and international flights departing from its runways every week. As of today, airlines operate out of Marine Corps Air Station Iwakuni (IWK). Marine Corps Air Station Iwakuni (IWK) is 21.5 miles from Hiroshima and offers nonstop flights to cities. Hiroshima's secondary airport Hiroshima Intl Airport (HIJ) is 26.6 miles from Hiroshima and has airlines operating out of it and offers nonstop flights to cities with at least domestic flights and international flights departing each week.


Once you have made a booking, you will receive a notification by email with information about your event. If you have general queries about attending Talks at IMMA please see our Frequently Asked Questions page below.
Join Johanne Mullan, Collections, IMMA, for an insightful walkthrough of the exhibition IMMA Collection, Freud Project: Gaze. No need to book in advance, just come to the Meeting Point in IMMA Reception.
Exhibition fee applies €5/€8. Book your exhibition ticket in advance here.
This is part of our informal curator's talk series, where an IMMA curator who has worked on a particular exhibition will guide you through a short 30-40mins walkthrough of the work, highlighting key pieces of interest. In most cases the curator will have worked directly with the artist, or their estate, and can provide a fascinating insight into the artist's practice, and the overall process of exhibition making at IMMA.


SP's Aviation (SP's): Tell us about your background and what solutions does your company offer?
Anad Bhaskar (Bhaskar): Hi, my name is Anand.
I have a total experience of 27 years, including over 10 years as CFO/Controller of LargeCorporations until recently since I became the Chief Executive Officer of Air Works. Prior joining Air Works, I served as VP Finance at Moser Baer, as Senior VicePresident & Global Controller at Genpact and as Head of Finance at Canon India. I did my Bachelor of Commerce from Delhi University and am a Chartered Accountant.
Air Works is a leading diversified aviation services provider with presence in 4 continents across the globe founded in 1951, Air Works provides engineering, asset management and safety and technology solutions to the commercial and business aviation communities.
We are India's first and largest EASA Certified Airline MRO and the only Indian MRO to provide services to OEMs, Indian carriers and defence forces. We are service providers to global aircraft leasing companies and airlines, first-line service providers to leading OEMs, 1 of only 6 IATA certified safety auditors and a global market leader for charter safety ratings.
SP's: What is impeding the growth of the MRO industry in India? What are the main challenges faced by the MRO/Ground Handling industry?
Bhaskar: At the outset, I would like to stress the point the MRO is a different industry than ground handling with its own nuances and challenges and that clubbing the two together is probably one of the impeding factors for the growth of this industry.
Speaking specifically of the MRO industry, I see several roadblocks to a vibrant MRO industry in India.
Firstly, the key international airports have lack of hanger space, which is needed for temporary protective storage of the aircrafts. Secondly, setting up MRO is highly capital intensive with high initial as well as recurring investments and a long break-even time. Thirdly, operating a credible MRO is highly dependent on investing in the right manpower – that is regularly trained and optimally utilized with a strong focus on quality and turnaround time. It also requires continuous investment in tooling, certification from safety regulators. Fourthly, non-availability of spare parts leads to frequent grounding of aircraft for lack of spares. The custom duty regime discourages the MROs from stocking parts on behalf of customers.
SP's: How are taxes/GST affecting the MRO industry in India?
Bhaskar: Though there have been several improvements in the recent past, the present tax regime still doesn't address some key issues faced by the industry. MRO activity attracts GST at 18 per cent. A lot of carriers presently fly their aircraft outside India for maintenance where they don't have to pay any tax. There is no duty imposed on the aircraft when it flies back to India after maintenance. This creates a peculiar problem for the domestic MROs. Though airlines can get a credit of the GST that they have to pay on getting MRO done in India, there is no clarity if this input credit for the spares and parts component of the MRO is available for their economy class revenue. For low cost carriers, this may mean an extra cost of straight 18% as their entire revenue is from economy class tickets. We see this as a big revenue loss to the exchequer whenever an aircraft flies out of India for maintenance even though the capabilities and capacities are available within the country.
SP's: What does the MRO sector mean for our country (India)?
Bhaskar: With the commercial aviation fleet expected to almost double in the next 10 years, from ~600 now to ~1200 by 2028, the size of the Indian MRO market will increase from ~$1.8 billion now to ~$3.2 billion by 2028. A large part of this MRO spend currently goes out of the country. With this kind of growth, we will need to ramp up the MRO capacity in the country to service the expandin per cent of this spend which presently goes out of the country. Similarly, a conducive tax regime would help in reducing the "import" of the airframe maintenance for which the capabilities are very much present in the country.
MRO is a skill intensive industry and every crore of rupee spent in India has the potential to create 3-5 skilled jobs. Hence, we are looking at a resource requirement of 40,000-50,000 highly skilled and trained engineers and technicians in the next 10 years in the Indian market and about 750,000 personnel globally. India is very well poised to take advantage of this huge global demand for skilled resources because of its large pool of technical talent.
The landscape of the maintenance industry is evolving rapidly, and the stakes are high. Establishing MRO facilities in India will enable operators to achieve quicker service time, savings in operating costs and a decline of foreign exchange outflows. To support the fast-growing aviation industry, a robust MRO is needed, which will not only create large-scale employment but also act as opportunities for the SMEs. Efficient MRO facilities would also attract work from overseas, which will result in overall lift of the economy.
SP's: What could prove to be a game changer for the MRO sectorin India?
Bhaskar: With the growth in GDP and the increasing disposable incomes, the air traffic is growing at a tremendous pace leading to a fast growth in aircraft fleet. in the next two decades, India is projected to increase its aircraft density (i.e. no. of aircraft per 10,000 sq. km. area) to 7 from about 1.5 at present. This growth in itself is a game changer for the MRO sector in India. A large fleet and increasing cost pressures would force airlines to look for cheaper alternatives for their MRO requirements closer home rather than flying their aircraft abroad.
The regional connectivity scheme (UDAN) is also going to provide a big fillip to the domestic MRO industry. The first 2 rounds of RCS bidding has seen four new operators with a total of 15 to 18 aircraft there are four more similar rounds expected in the near future. UDAN operators with small fleets (<20) of both fixed-wing and rotary-wing aircraft will opt for outsourced turnkey maintenance to drive efficiency and reduce lead time to revenue flying.
SP's: What is being done to attract talent to the MRO sector in India?
Bhaskar: India's current civilian MRO market size is estimated to be around $1.8billion. The market is expected to grow at 6 per cent CAGR for the next 10 years to reach over $3.2 billion by 2028. Globally, this number is projected to increase from $77 billion at present to $114 billion in the next 10 years.
It is projected that the worldwide demand for maintenance technicians will outstrip the supply by 9 per cent in next 10 years and a bigger problem will be that of an 'expertise gap' with fleet being divided between older and newer technology aircraft.
The projected growth in the MRO sector and government's focus on skill development would result in a large and steady availability of manpower and I don't see availability of talent as an issue at least for India. Just to give some numbers, 8 AMEs (Aircraft Maintenance Engineers) and 32 Technicians are required for a C Check. Low entry level qualification (10+2 for AME certification course) and desired conversion ratio from technician to AME (1 out of 5) provides us with a significant talent pool at low cost and protects against high attrition at technician level.
The relatively young fleet in India (only 16 per cent fleet is >10 years old) reduces the exposure to technology gap as well.
On our part, we have invested in a Part 147 training institute to provide practical training to students of AME course to improve their skill set and ensure availability of good talent.
SP's: How does the technology play a role in this MRO sectorand what are the latest technological advantages being utilized?
Bhaskar: Though aerospace industry is an early adopter ofnew technologies, the MRO industry has lagged in adopting technology in the past. The things are now changing. The key change I see coming is from the evolution in the field of data analytics and Big Data. An aircraft generates a huge amount of data both from flying operations as well as from maintenance records. Smart analytics on this data could give important insights into the preventive maintenance scheduling of the aircraft and help the MROs in better planning their operations.
SP's: How do you see the MRO sector evolving in India and what are your future plans?
Bhaskar: I see Indian aviation industry to follow the same pattern over the next 2 decades that China has seen in its aviation industry in the last 2 decades. Our fleet size today (at ~600) is comparable to China's (~700) 20 years ago. China's present GDP (PPP) per capita is ~$18K and we are projected to reach that in the next 20 years. China has seen an exponential growth in its domestic traffic in the last two decades and to support that growth and the resulting increase in fleet size, a lot of MRO capacity was added. The future growth in Chinese aviation will be led by the international traffic. Similarly, India will see a huge growth in the next 20 years in its domestic traffic, and in fact we have started experiencing the beginning of this phase. MROs in India will have to step up their game to support this growth.
We intend to face this challenge upfront and lead the independent MRO industry in India from the front. We have recently taken narrow body hangars at a South India airport to cater to the domestic demand and to target foreign carriers flying into India for base maintenance checks. We already have a wide body facility at Hosur near Bangalore and would develop that further.
We also intend to cater to the requirements of the defence forces. Largely hidden from plain eyesight, Defence MRO is an equally bigger market, if not bigger, as the civil MRO market. The defence forces are nor now looking to outsource MRO of the non-combat aircraft (troop carriers, trainers, etc.). We already count the defence services amongst our esteemed customers and would continue to build on that relationship and serve the nation.


text:
News»Press Releases»NCDOT Recognizes Best Roadside Flower Beds of 2013 at Annual Wildflower Awards
NCDOT Recognizes Best Roadside Flower Beds of 2013 at Annual Wildflower Awards
RALEIGH -The beautiful wildflower beds dotting North Carolina's highways took center stage today at the Annual Wildflower Awards ceremony in Raleigh. The awards were given to N.C. Department of Transportation staff who cultivated the best-looking flowers of 2013, as voted on by a panel of judges. They also recognize the efforts of all NCDOT crews who help carry out the Wildflower Program and work to enhance the overall appearance and environmental quality of the state's highways.
The awards were presented by Secretary Tony Tata, State Roadside Environmental Unit Engineer Don G. Lee and Garden Club of North Carolina Roadside Development Committee Chair Pat Cashwell at the monthly Board of Transportation meeting. The awards are sponsored by The Garden Club of North Carolina Inc.
A photo gallery of the award-winning flower beds can be found on NCDOT's Flickr page.
The 2013 award winners are:
Best Overall Division Wildflower Program: First Place -Division 7, which includes Alamance, Caswell, Guilford, Orange and Rockingham counties; Second Place -Division 12, which includes Alexander, Catawba, Cleveland, Gaston, Iredell and Lincoln counties.
William D. Johnson Daylily Award: First Place -Division 13 -West I-26 at Mars Hill in Madison County; Second Place -Division 4 -I-95 at N.C. Welcome Center in Northampton County.
Best Regional Wildflower Planting, Eastern Region: First Place -Division 4 -U.S. 70 Bypass at Little Creek in Johnston County; Second Place -Division 1 -N.C. 11 at Pecan Grove in Hertford County.
Best Regional Wildflower Planting, Central Region: First Place -Division 8 -U.S. 220 North of Candor in Montgomery County; Second Place -Division 9 -I-85 median in Davidson County.
Best Regional Wildflower Planting, Western Region: First Place -Division 14 -N.C. 107 at Cullowhee in Jackson County; Second Place -Division 13 -I-40 at Exit 66 in Buncombe County.
The NCDOT Wildflower Program began in 1985 and is coordinated by the department's Roadside Environmental Unit, which installs and maintains 1,500 acres of wildflowers along North Carolina's highways. The program is primarily funded through the sale of personalized license plates.

redpajama_set_name: RedPajamaCommonCrawl


Meall an t-Seallaidh rises steeply to the north of Balquhidder, dividing the Kirkton Glen and Glen Kendrum.
You have not climbed Meall an t-Seallaidh.
The above route is by far the most popular, enabling a two Corbett combination. An alternative would be to ascend from the Kirkton Glen, perhaps best making a long approach via the bealach at the head of the glen.
There are 682 Walkhighlanders who have climbed Meall an t-Seallaidh. They have contributed 28 public walk reports including this summit. These are ordered below with the most popular ones first. The rightmost column shows how many summits were included in their report, which may help you to find the most relevant reports.


Everyone has heard, read and talked about the hype of coconut oil. Most people have already incorporated it into their diet or health regime because of its health benefits. There has been an emergence of health advocates claiming the benefits of MCT are greater than that of coconut oil. This article will discuss the benefits of MCT oil and how to effortlessly incorporate these healthy fats into your life. Bottom line: "Medium Chain Triglycerides" (MCT) can offer the same benefits as coconut oil in a more concentrated form. But first, let's look at the basic building blocks of how MCT oil can help you.
Are cells need healthy fats to regulate normal cellular functions. When we eat, our bodies digest and break down the fats from foods into "fatty acids". Fatty acids are the foundation of cell membranes and provide energy for various functions in our bodies. What separates different fatty acids is the number of carbon molecules in their cellular structure. MCTs are fatty acids that have anywhere from 6 to 12 carbon atoms.
Certain types of fat don't make us fat; healthy fats actually help us burn fat for energy. The word "fat" has been the victim of some bad health advice for over two generations. Even now our own government has admitted that eating healthy fats don't raise a person's cholesterol. The healthy fats our bodies desperately need to function are starting to get a better reputation as we understand how they work and their amazing benefits. Healthy fats have been removed more and more from the American diet and they need to be returned. How can you get the benefits of MCT oil without eating so much butter or organic whole milk that you get a stomachache? If you want to experience the health benefits of MCT oil but don't want to eat multiple tablespoons of coconut oil a day? The simple answer is getting the benefits of an MCT oil in supplement form.
MCT oil is a more concentrated supplement of those fatty acids typically featuring more prevalent amounts of caprylic and capric acids than caproic and lauric acids. It is a healthy fat.
Bodybuilders swear by MCT oil benefits and runners see improved energy levels from it...but what are the MCT oil benefits for you? The benefits of MCT oil may manifest in various notable improvements: it can boost brain function, help digestion, increase immunity and accelerate metabolism and weight loss.
The brain can work 25% better on ketones. When these fats are absorbed by our mitochondria – the power plants of the cell – they are absorbed and they produce less free radicals than a molecule of a carbohydrate or protein!! Ketones can improve mental clarity and reduce brain fog. This is an area where MCT oil benefits will shine. In a recent study, it was found that increased levels of C8 and C10 MCTs may show improvements in cognitive recall. (1) The benefits of MCTs can also help those who have experienced difficulty with memory or who have early onset Alzheimer's disease.(2) Once MCTs are broken down by the liver and converted into ketone bodies, the ketone bodies cross the blood-brain barrier to act as an alternate energy source to fuel neurons. Data has shown that this may improve overall cognitive function.
A key benefit of MCT oil is how easily it is digested as it takes the body less work to break down the carbon bonds within its chemical structure. MCT supplements are perfect for people with digestive issues like a leaky gut, Crohn's disease or people who have had their gallbladder removed. A big benefit of MCT oil is it allows people with no gallbladder the advantage of still eating fat. Because MCTs enter the stomach and small intestine very quickly, they do not need bile or pancreatic enzymes for digestion.
MCTs have great anti-viral/bacterial/fungal benefits that can help protect your body from viruses, germs and disease. Lauric acid has the most powerful effect on immunity (it naturally occurs in a mother's breast milk in order to protect her growing infant from potentially harmful diseases). The body converts lauric acid to monolaurin, which can stop bacteria from multiplying. Lauric acid makes it easier for your immune system to battle the presence of bad bacteria and yeast. MCTs can also minimize candida and yeast throughout the gut. These fatty acids can combat against yeast growth that is triggered by sugar and simple carbohydrate foods. This could be a lifesaver for someone dealing with yeast or candida overgrowth.
Because MCTs have shorter structure chains, they can be absorbed quickly into the body. These short chains metabolized faster than long chain triglycerides. MCT oil has a very specific advantage, they can't be stored in the body as fat. This allows these healthy fats to be used efficiently by the body for fuel. Although MCT's are processed in the small intestine unlike other fats, they are absorbed immediately for energy. They do not require transport by the liver, bile breakdown or other enzymes for use. This benefit of MCT oil can provide the body immediate fuel for more intense physical exertion – or help you burn more fat for energy while exercising.
MCT oil can be effective helping with weight loss. The chemical structure of these fatty acids can't be stored as fat and results in an immediate breakdown for energy. Usually, the main source of energy for the body is carbohydrates. When there are no carbohydrates for the body to use as energy, the body then takes stored fat and converts it into ketones, an alternative source of energy. A benefit of MCTs for weight loss is that they are essentially converting directly into ketones and tricking the body into thinking that it needs to use the already stored fat for energy instead of the carbohydrates.
MCTs can also increase thermogenesis within the body(3), and subsequently, burn more calories to decrease overall body fat.
Both are great for their overall health benefits in their own ways. However, Coconut oil is 62% of all four MCTs, with almost half of that being just lauric acid. Lauric acid does not convert as efficiently into ketones. When lauric acid is in the body, it acts more like a long chain triglyceride than a medium chain and is slower to digest. Lauric acid does have many health benefits – immunity being the most notable. C8 and C10 fatty acids (caprylic and capric acids) have the most potent effects on the body. They both can be more easily digested and used by the brain for energy. If you are looking for a more potent MCT solution – the greatest benefits of MCT oil can be found in caprylic and capric acids.
MCT oil is a translucent liquid with little odor when at room temperature and it has no taste. To get MCT oil benefits effectively, you can start by adding it to your morning coffee. Other options are tea, smoothies or in a nightly 10-minute hair mask for shine. You can even combine MCT oil with your favorite spices from the kitchen cabinet for a homemade salad dressing or as a marinade for any type of meat. Adding small amounts of these healthy fats can sustain energy and prolong concentration and performance throughout the day. As you can see, you can gain MCT oil benefits by easily adding it to your diet. However, too much of a good thing is enough to upset the stomach. Start using MCT oil gradually by adding 1 to 3 teaspoons up to twice daily. Slowly work up to 2 tablespoons two to three times daily and see how your body responds. Before you jump online and buy a bottle of MCT oil: avoid the gimmicks but review the facts before you purchase. Make sure you read the label closely and understand which fatty acids are most prevalent in the bottle. If you are prone to GI distress, avoid less expensive versions of MCT oil that contain more 1 to 2 percent C6, as it can cause gastric upset. Your best bet is to find a MCT oil with more C8 and C10, because it is the fastest to metabolize, will suppress hunger and will increase mental clarity. For starters, you can get the benefits of MCT oil by trying NuMedica's MCT oil supplement. The best way to get more C12 in your diet for its microbial and anti-inflammatory properties and not for an energy boost is just add coconut oil into your diet. Most grocery stores carry coconut oil and it is less expensive to find.
© 2019 Dr Brad Gorski.


text:
Skip to main content Arts & Entertainment Books Movies Music Museums Theater & Dance TV Comics Going Out Guide Crosswords
Style Invitational Week 1148: 5 lines, 31 syllables and a rhyme: It's TankaWanka II
Plus Def Jam earwax remover and other repurposed brand names from Week 1144
If nothing else, Donald Trump has served well as a poetic muse for The Style Invitational. (Bob Staake for The Washington Post)
By Pat Myers
Pat Myers
Editor and judge of The Style Invitational since December 2003
(Click here to skip down to the results of the contest for repurposed brand names.)
The Donald should have
A far more fitting nickname. .
Like J. Lo's slick name,
It should right out at you jump!
Hey, then: How about T. Rump?
Last fall we introduced a brand-new form of poetry — or at least we declared it so in Week 1095, since that was easier than getting complaints that we didn't do the old form correctly. Whatever, it's a variation on the ancient Japanese poetry called tanka, which are, roughly, 31-syllable poems in five lines; they begin with 5-7-5, as haiku do, then have two more lines of seven syllables each. However, notes Wikipedia, "traditionally tanka had no concept of rhyme." And traditionally The Style Invitational has a big fat concept of rhyme. We like it. Hence the TankaWanka. This week: Write a TankaWanka about something that's been in the news lately. The poem must consist of five lines of 5, 7, 5, 7 and 7 syllables in that order. And it must include at least one rhyme, as in the example above by Willy Wanka, a.k.a. Gene Weingarten, who threw in a second rhyme at no extra charge. You may add a title, perhaps quoting a headline of a news item, if it helps the reader what you're talking about.
Winner gets the Inkin' Memorial, the Lincoln statue bobblehead that is the official Style Invitational trophy. Second place gets an Ecumenically Insulting Two-Pack: First, just in time for Hanukkah, a T-shirt depicting a man in Hasidic garb striking a martial-arts pose: It's labeled "Jewjitsu." Brought back from Israel by Loser Mike Gips, who decided not to wear it to High Holy Days services. And also, just in time for Advent, a bag of Scripture Candy, jellybeans that on the package are labeled "sin" (the black ones), "Jesus' blood" (red), "clean" (white) and more. Plus "The Jelly Bean Prayer." We like it because it rhymes. Donated by Style Invitational Devotee Daphne Steinberg.
Other runners-up win their choice of a yearned-for Loser Mug or the ardently desired "Whole Fools" Grossery Bag. Honorable mentions get a lusted-after Loser magnet designed by Bob Staake, probably one of the new pair that will be announced with the results of Week 1146. First Offenders receive a smelly tree-shaped air "freshener" (FirStink for their first ink). E-mail entries to losers@washpost.com or, if you were born in the 19th century, fax to 202-334-4312. Deadline is Monday night, Nov. 16; results published Dec. 6 (online Dec. 3). You may submit up to 25 entries per contest. Include "Week 1148" in your e-mail subject line or it might be ignored as spam. Include your real name, postal address and phone number with your entry. See contest rules and guidelines at wapo.st/InvRules. The headline for this week's results is by Jon Gearhart; the honorable-mentions subhead is by Jesse Frankovich. Join the lively Style Invitational Devotees group on Facebook at on.fb.me/invdev. "Like" the Style Invitational Ink of the Day on Facebook at bit.ly/inkofday, and follow the Empress on Twitter at @StyleInvite.
The Style Conversational: The Empress's weekly online column discusses each new contest and set of results. Especially if you plan to enter, check it out at wapo.st/styleconv.
And the results of the Style Invitational contest announced four weeks ago . . .
VENDOR BENDERS: THE REPURPOSED BRAND NAMES OF WEEK 1144
In Week 1140, we asked which brand names would be bad choices for another product. The winners included One-a-Day toilet paper, a Dum Dum Pops sperm bank, the Bumble Bee presidential debates, and Facebook as a title for the Sports Illustrated Swimsuit Issue. Then in Week 1144, we spun it around and asked which names would be better for something else.
4th place:
Duncan Hines is an okay name for a cake mix, but it would make a great name for baby bubble bath. (Laurie Morrison, Rockville, Md.; Larry Gray, Union Bridge, Md.)
Fanta is a good name for a soft drink but a better name for a sea island. (John McCooey, Rehoboth Beach, Del.)
2nd place and the squeezable "egg-laying" rubber chicken:
Pop Rocks is a fine name for a candy but is fantastic for Bernie's new campaign slogan. (Janice Haas, Bethesda, Md.)
And the winner of the Inkin' Memorial:
VCU is a good name for a university but a better name for a Russian surveillance agency. (Frank Mann, Washington)
I can't believe it's not better: honorable mentions
Fox News is fine for a TV network but a better name for the Sports Illustrated Swimsuit Issue. (Doug Frank, Crosby, Tex.)
Hanover is a good name for an insurance company and a better name for a collection agency. (Frank Mann)
The Who was a great name for a rock band but an even better name for the GOP "undercard" debates. (Steve Glomb, Alexandria, Va.)
Cialis is a good name for an ED remedy but an even better name for a looking-glass manufacturer. (Mark Raffman, Reston, Va.)
Brach's is a good name for a candymaker but a better name for bird food: "Parrots ask for it by name." (Warren Tanabe, Annapolis, Md.)
20th Century Fox is a good name for a movie studio but a better name for a seniors' escort service. (Kevin Dopart, Washington)
AMF is a good name for a bowling company, and it perfectly describes your ex. (Pie Snelson, Silver Spring, Md.)
Ball Park is a good name for a hot dog, but it's a better name for an athletic supporter. (Jeff Covel, Arlington, Va.)
Bed, Bath and Beyond is an okay name for a home goods store but would be a better name for an upscale brothel. (Gordon Cobb, Marietta, Ga.)
Blue Moon is a good name for a beer but an even better name for a car seat with built-in AC. (Barbara Turner, Takoma Park, Md.)
Browning Arms is a good name for a gun manufacturer but a better one for a group proctology practice. (Roy Ashley, Washington)
Cargill is fine for an agricultural company, better for an amphibious vehicle. (Margaret Welsh, Oakton, Va.; David Friedman, Arlington, Va.)
Chap Stick is a good name for lip balm, a better name for a British walking cane. (Rob Cohen, Potomac, Md.)
Citgo is a good name for an oil company but an even better name for a dog trainer. (David Komornik, Danville, Va.)
Continental is a good name for an airline but a better name for an adult diaper. (Larry Gray)
Cover Girl is a good name for cosmetics, a better name for the new Playboy. (Kristen Rahman, Silver Spring, Md.)
DeBeers is a good name for a diamond company but a better one for a Chicago sports bar. (Duncan Stevens, Vienna, Va.)
Def Jam is a good name for a record label but a better name for an earwax remover. (Chris Doyle, Ponder, Tex.)
Domino's is a fine name for pizza but would be a great name for a demolition company. (David Friedman)
E-ZPass is a good name for an electronic toll collection system but a better name for a constipation remedy. (Tom Witte, Montgomery Village, Md.)
FedEx is a fine name for a delivery company but a better name for Ben Bernanke's memoir. (Jaclyn Yamada, New York)
Five Below is a good name for a discount retail store but a better name for a discount burial service. (Rick Haynes, Boynton Beach, Fla.)
Fritos is a good name for a chip but a better name for a sandal. (Ami Greenberg, Washington)
Groupon is a good name for a discount site and a better name for a bus tour company. (Danielle Nowlin, Fairfax Station, Va.)
Hasbro is a good name for a toy company but a better name for a DNA testing service. (Chris Doyle; John O'Byrne, Dublin)
Instagram is a nice name for a fun phone app but better for a Denver drug delivery service. (Bird Waring, Larchmont, N.Y.)
Kaiser Permanente is an okay name for a health-care network but better for Angela Merkel. — The Greek Government (Brendan Beary, Great Mills, Md.)
Bibigo is a good name for Korean dumplings, but it would be a better name for Israel's Labor Party. (Jerry Pohl, Rockville, Md., a First Offender) oops! Jerry actually had four blots of ink back in 1994-95 — including a win and a runner-up)
Oral-B is a good name for a toothbrush but a better name for a porno film rating. (Chris Doyle)
Parcheesi is a good name for a game but a better name for a the pizza joint at the 19th hole. (Mike Gips, Bethesda, Md.)
Polo is a fine name for preppy clothing but would be great for a missing-person locator service. (David Friedman)
Southern Comfort is a suitable name for a whiskey and even a better one for hemorrhoid cream. (John O'Byrne)
Stuckey's is a good name for a restaurant but a better name for a laptop cleaner. (Ami Greenberg)
Time Warner is a good name for a media company but a better name for an alarm clock. (Drew Bennett, West Plains, Mo.)
Union Market is a good name for an upscale food emporium, but an even better name for Logan Circle late at night. (Mark Raffman)
Stay Puft is a good name for marshmallows, and "The Force Awakens" a good title for a "Star Wars" movie, but they both would be even better names for ED medications. (Larry McClemons, Annandale, Va.; Bill Verkuilen, Brooklyn Park, Minn.)
Vijay Singh is a good name for a professional golfer but an even better name for Eve Ensler's "Monologues: The Musical." (Ned Andrews, Franklin, Va.)
Wavy Lay's is a good name for a potato chip but a better name for a waterbed. (Larry McClemons)
And Last: Lowenbrau is a nice name for beer, but a great name for The Style Invitational. (Todd DeLap, Fairfax, Va.)
Still running — deadline Monday night, Nov. 9: our "word search" neologism contest. See bit.ly/invite1147.
Pat Myers Pat Myers is editor and judge of The Style Invitational, The Washington Post's page for clever, edgy humor and wordplay. In the role since December 2003, she has posted and judged more than 700 contests. She also writes the weekly Style Conversational column and runs the Style Invitational Devotees page on Facebook. Follow


text:
package gov.nih.nci.cagrid.portal.notification;

import org.apache.commons.logging.Log;
import org.apache.commons.logging.LogFactory;
import org.springframework.context.ApplicationListener;

/**
 * Base Events based notifier class.
 * Implemtntations will handle specefic event types
 * <p/>
 * User: kherm
 *
 * @author kherm manav.kher@semanticbits.com
 */
public abstract class AbstractNotifier implements ApplicationListener {

    private NotificationSender notificationSender;

    protected final Log logger = LogFactory
            .getLog(getClass());

    public NotificationSender getNotificationSender() {
        return notificationSender;
    }

    public void setNotificationSender(NotificationSender notificationSender) {
        this.notificationSender = notificationSender;
    }
}


Expert advice for National Diabetes Month.
November has been designated National Diabetes Month by the American Diabetic Association to raise awareness of this all-too-common condition that afflicts 29 million people in the United States. One of the side affects of diabetes is that it may cause skin to be very dry on the lower legs and feet. This can pose a serious health risk if the skin is so dry it becomes inflamed and cracked because bacteria can enter those cracks and cause infection. Since diabetics often have a slow healing response, this can become a dangerous condition. Fortunately, there are a few good skin care habits that can prevent the dry skin from becoming a problem.
Keep your diabetes well-controlled. People with consistently high blood-sugar levels tend to have dry skin and less ability to fend off harmful bacteria. Both conditions increase the risk of skin infection.
Keep skin clean and dry. It is best to use gentle, non-fragranced creamy cleansers to gently wash without stripping the skin of the natural surface oils.
Avoid very hot baths and showers. Immediately after the bath or shower, it's important to lock in skin hydration with a good moisturizer (try Eucerin Diabetics' Dry Skin Relief Body Lotion) for both body and feet to maintain the skin's protective barrier. The barrier function of the skin is very important to maintain: it serves as a waxy coating over the skin that helps to keep irritants out and maintains healthy levels of skin hydration.
Prevent dry skin to avoid cracking and risk of infection. Look for products that contain ingredients to exfoliate skin to prevent cracks and callouses, while also providing excellent hydration. Good products for diabetic skin have ingredients such as urea and alpha-hydroxy acids (try Atrac-Tain Cream Superior Moisturizing Cream) to help gently remove dead skin and moisturize underneath.
Treat scrapes and cuts immediately. Wash minor cuts with soap and water. Do not use alcohol or iodine to clean skin because they are too drying. It is best to cover with a skin healing ointment (Aquaphor Healing Ointment is my favorite) and bandage.
See your dermatologist. See your dermatologist for any skin rash or wound that is not healing quickly despite good skin care.
Diabetic dry skin is very common and has special needs. However, by treating it gently and regularly using good skin care products that are formulated with those needs in mind, it is possible to keep the skin hydrated, soft, and healthy.
Dr. Elizabeth Tanzi is Founder and Director of Capital Laser & Skin Care and Clinical Professor of Dermatology at the George Washington Medical Center.


Your closet is crying out for the Pocketful of Dreams Maxi Cardigan. A black cardigan is an absolute essential item and this calf-grazing beauty will go with everything you already own. The longer length adds sweeping flair to a casual outfit. The deep pockets make it practical as well as stylish. This is a standout basic you'll wear time and time again.
Long black cardigan with deep pockets. Throw this staple item on over a simple jeans and tee for a fabulous daytime look. Add heels for a bit of glamour.


12/18/2016, Milwaukee Journal Sentinel – Republicans in the state Legislature already have started squabbling over what is likely to be next year's biggest budget challenge: A road funding gap that now stands at about $1 billion over the next two years.
Gov. Scott Walker says he'll only approve a hike in the gas tax or registration fees if other taxes are cut. Assembly Speaker Robin Vos (R-Rochester) says the problem is so dire that a gas tax or fee hike might be the only way out.
State Sen. Duey Stroebel (R-Cedarburg) and Sen. Chris Kapenga (R-Delafield) said trying to keep all road projects on schedule could mean a 28.1 cent increase in the state's gas tax, which is now at 32.9 cents per gallon.
But this fight has started too soon. As a Republican friend told me the other day, it's too early for Vos (or anyone else) to be drawing lines in the sand. Votes will be needed to pass any package. Starting the alley fight now doesn't help get those votes. Wait till at least April to bring out the knives.
Meanwhile, state Transportation Secretary Mark Gottlieb told legislators earlier this month that the share of Wisconsin highways in poor condition is on track to double over a decade, debt payments are set to rise for the next several years and state costs are poised to outpace new money for road and highway projects.
And that's just roads. There are needs not being met in other transportation areas, such as buses, rail, airports, bicycles and pedestrian walkways.
He's right, but his and others' answer to the challenge — a hike in the gas tax — falls short. The gas tax's great virtue is that it's a user fee: those who use the roads pay for them (generally speaking). And we should maintain that virtue. But as vehicles become more fuel-efficient and more hybrids enter the roadways, the gas tax can't cover the shortfall in the reduction of gas usage. Not all the users are paying their fair share.
Legislators need to consider all the tools at their disposal, as Vos and the Transportation Development Association's "Just Fix It" campaign have argued. Those tools include a hike in the gas tax, increasing the registration fee (perhaps with a higher fee for luxury vehicles and hybrids), a vehicle miles traveled system and toll roads if they can get federal permission, and, yes, delaying some projects.
Some legislators are undoubtedly waiting for the Trump administration to come to the rescue with its promised national infrastructure plan. And that may indeed help in the short term. But as my GOP pal and Schneider put it, that will only kick the can down the road. Wisconsin needs a long-term strategy, and it needs to start building one now.
No matter how much Walker, Stroebel and Kapenga may want to wish otherwise, there really is a looming revenue problem, and Wisconsin's very sinkable budget is heading right at that iceberg.


Would You Like the Basin Unit?
Would You Like the Toilet Unit?
Stunning in design and beautifully elegant - the Combination Designer Modular Bathroom Furniture Collection. This fitted bathroom furniture set would look wonderful situated in a contemporary bathroom that oozes style and sophistication. With a minimalistic style, this collection could be situated within a cloakroom or bathroom, providing great bathroom storage whilst using minimal space.
Within the collection you will find the Combination basin unit which features a discreetly disguised storage cabinet underneath the sink. Using innovative technology, this bathroom cabinet door is opened and closed using push technology to release the catch, providing you with continued minimalism and elegance within your bathroom without the need for handles. The Aura basin that is situated on top of the unit further continues this chic quality, with its curved sides emulating the overall feel of this bespoke bathroom furniture set.
The Dante back to wall toilet is teamed with a cistern unit that accentuates the smooth, sleek qualities of this collection. The Dante toilet mirrors the sinks elegant curves, whilst the shelf top to the cistern unit provides great scope for adding your own personal touches to your bathroom.
To complete the collection there is the tall illuminated bathroom mirror which is perfect for finishing off your bathroom in style, with the added functionality of the mirror/illumination and further bespoke design features that will make a real feature within your bathroom.
Your bathroom demands luxury like no other and the Combination Designer Modular Bathroom Furniture Collection would provide this in ample amounts. With a slender, understated style included across this collection, it is simply breathtaking and would remain so for many years.
Bathroom vanity units and toilets can be brought to life within this contemporary bathroom furniture collection as they have bespoke colour options that can be tailored to suit your individual bathroom designs. Teamed with a designer back to wall toilet and contemporary bathroom basin, this collection oozes elegance and is undoubtedly stunning.
Designer Bathroom Concepts pride themselves on offering the highest quality fitted bathroom furniture that have unbeatable guarantees and endless amounts of style.


As mass-market paperbacks go, John Douglas' Mind Hunter is a joy to behold. The cover features a soft-focus photo of Douglas, a benign middle-aged white man wearing a trench coat with a popped collar. Half of Douglas' face is overlaid with thin red concentric circles that emanate from the red eyeball of what might be… a dog? Unclear. Bought used, my copy also has a much-broken spine and yellowing pages. It looks like it came from a supermarket aisle reached via time machine.
In a few months, there will probably be a new edition of Mind Hunter (if there isn't already), its cover promoting the David Fincher adaptation coming to Netflix this fall. But for now the book lives in the 90s, where its biggest claim to fame is having inspired Jack Crawford's character in The Silence of the Lambs. IRL, Douglas is an FBI agent, and the man who spearheaded the bureau's profiling unit. Mind Hunter documents the findings of some of his early work, specifically a period during which he and his colleagues interviewed dozens of violent offenders—Charles Manson, Ted Bundy, and Ed Gein among them—about their lives and crimes. Essentially to figure out how they think.
It's easy to see how Mind Hunter will make for good TV. It includes interviews with some of history's most notorious criminals, and is filled with the kind of grisly detail for which Fincher is known. Less important but still nice: Douglas is a compelling protagonist, a humble FBI agent working his way up the ranks while he evangelizes for a new, kooky-seeming way of identifying suspects.
To be sure, watching him win converts is brutal—we're talking about men responsible for numerous rapes and/or murders, sometimes of children—but it's also compelling. Because through his work, Douglas develops an uncanny ability to peg the characteristics of a criminal using only the details of their crime. There are numerous examples of him parachuting into local precincts, going through a case file, and then telling local cops who they should be looking for: age, job, marital status, criminal background… down to the color of their car. In one case, Douglas (correctly, it turns out) tells police that their suspect will have a speech impediment.
There's a Sherlock Holmes flair to these reveals, but Mind Hunter is never showy. Douglas is clinical in his descriptions of crimes, and firm and direct in his conclusions about their perpetrators. It's a necessary remove: To come to the conclusions he does, Douglas has to think like his suspects. That means trying to understand why that kid was picked from the playground to kill, or that cashier was abducted and tortured by a guy she told milk to. This is a good book, but not a fun one—it's Psych if USA set a ninth season in Hell.
Not that that's a deterrent for many people? I've tried thrice to get hooked on the My Favorite Murder podcast, but am always irked by a moment in the first episode where the hosts talk about how their interest in murders is so quirky and strange and how it, like, totally weirds people out at parties.
I mean sure, graphic crime-scene details aren't traditionally considered polite dinner conversation. But we do live in a society that's perennially fascinated by violent criminals, and in particular serial killers. After all, The Silence of the Lambs won Best Picture 16 years ago. Being "into" serial killers in 2017 is like being into sushi, or yoga, or podcasts about serial killers.
Still. If anyone were going to make people squirm at a dinner party with their casual discussion of violent crimes, it would be John Douglas—he's written about a dozen books on the subject, and once had to act jocular with Ted Bundy.


Board Intelligence is a cloud-based platform built to help users develop and share ideas in the context of board management. It caters to listed, public-owned and private clients.
Board Intelligence features a report writing toolkit, where users are provided a variety of report templates. The tool also provides online training to help users write board reports.
Board Intelligence's portal feature helps users keep records of board papers and review those papers through a user-friendly smart tool, which allows users to search through documents, annotate them and move to any report in the pack.
Board Intelligence offers mobile applications for Android and iPhone. Support is available over the phone and through email.
Be using Board Intelligence software (Board IQ / Read) for about 15 months and it has been great. Easy to set up, great functionality and if you do get a problem, support is on hand 24/7 to help you solve the problem. Our Governors have taken to it really easily, and this has changed the way our governance model works. We have since rolled it out to other areas of the business including the Senior Leadership Team with huge success, all of which has resulted in pay and non pay savings whilst having all the key information at your fingertips in a secure environment. Have recommended it to colleagues and will continue to do so.
I cannot rate this software high enough. It was easy to learn and is user friendly, it has made my life so much easier, no longer reams of papers to collate and bind. It is particularly useful that you can update papers if there are late changes and it is so easy to do so. Suffice to say that we have been extremely impressed with both the system and service that we have received from Board IQ. I am the main administrator and find it so easy to use as do our 18 Governors who receive regular papers from me via the portal. I really can't say anything detrimental about the system. I love the library effect and all of our Governors find it so easy to find what they are looking for.
Our overall experience has been very good, with only a few issues. The issues were addressed fairly quickly.
You are unable to move things easily around the shelves..... the packs are only in published order.
Thank you very much for your feedback Claire, we¿ve actually updated the platform and you can move your packs around the shelves as you see fit. Let us know if you have any further suggestions!
We chose Board IQ following a tender process and have not been disappointed by our choice. The software is extremely easy to use and has all the functionality that you could need from an admin and user perspective. They provide a first class service and are extremely responsive to answering questions and resolving any issues.


When you are charged with a crime, you may receive a citation or you may be arrested. If requested, the prosecution must file formal Information against you. If you are arrested, you may be released on bail. In either case, you must appear in court within 14 days of receiving the citation/information or of being arrested.
Your first appearance on a charge is called an arraignment. When you arrive at the court you will be required to read a document advising you of your rights; you may also be asked to watch an instructional video further explaining your rights.
You may have an attorney with you, but it is not required. The court may appoint an attorney for you if you meet certain income guidelines, but only if jail time is a real possibility if you are convicted of the charge(s).
When you appear before the judge, you will be asked to "plead" to the charge(s) against you. You may plead "guilty," "not guilty," or "no contest." A "no contest" plea has the same procedural effect as a guilty plea, but rather than admitting guilt, the defendant admits that the prosecutor would likely prevail at trial. It is up to the judge whether or not he will accept a no contest plea.
You will be sentenced if you plead guilty or no contest. You have the option to delay sentencing for at least two days. See the below heading for further information regarding sentencing.


We provide you with our software free of charge! Download our configuration software, apps, and more.
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System requirements Loxone Config: The configuration software is intended for use with the operating systems Windows 7, Windows 8, Windows 8.1 and Windows 10.
Here you'll find a range of additional current downloads for all your smart home needs!
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Well, we now know for sure, Zach Miller only races one way… all out. He went out hard, led for most of the race, and, then, hung on to finish sixth at UTMB in his 100-mile debut. In the following interview, Zach talks about how his race played out, what it felt like when the win slipped away, and what he needs to improve upon in the future.
iRunFar: Meghan Hicks of iRunFar, and it's Sunday in Chamonix, France, the day after the 2016 UTMB. I'm with Zach Miller who finished sixth place yesterday. How are you feeling today?
Zach Miller: The body is not too bad. It's actually about the same as it is after a 50 miler.
iRunFar: Really? Not too much damage?
Miller: Yeah, my toes are in a little rough shape. They're probably a little swollen and blistered, but it's a long day in shoes. Otherwise, I feel about the same as I normally do. Physically, I'm pretty good. Mentally, the race was a little bit heartbreaking. It's a little hard to wake up… last year I was waking up and jumping on the first-place podium spot. Waking up this morning, the body will be fine, but the mind will take a little while to process everything.
iRunFar: I'm not going to lie. It was hard to watch you finish yesterday. You wear your emotions on your face very clearly. There was a look of relief from being at the finish line and not having to move anymore, but there was heartbreak in your eyes and in your face.
Miller: It was kind of a weird last 15 miles for me. I fought so hard all day, and it had gone so well for so long—nutritionally, energy-wise, pacing-wise—for so long. Even emotionally, I was having a lot of fun. The mountains were great. I was loving the climbs. They were so much fun. I was somehow hanging on… I was getting caught big time on descents, but I was holding people off just barely so I could get up the next ascent and get a bit of a time gap. So, so much had gone so well all day long. Then at La Fouly, one of the cameramen had told me I had 25 minutes. It had been growing. It had pretty much doubled since I'd seen you at Lac Combal.
iRunFar: I think at Grand Col Ferret and La Fouly was the point at which you had the biggest gap.
Miller: Grand Col Ferret is going into Switzerland, right?
iRunFar: Yeah, before you begin the descent.
Miller: I felt good. I had a good strong climb. Last year, I had a strong climb up Grand Col Ferret. This year, same thing… probably less running this year, but I powerhiked pretty much the whole thing. I hiked strong. I think I ran little sections of it. I felt good. There was this beautiful inversion out in the valley. It was just amazing. I was doing great. I think I had 25 minutes at the top of that climb. Like I said, it was growing. That was a really good sign. I'm building a lead. I'm doing good. Bryon saw me at La Fouly and said I looked great. Somewhere after there I hit a low patch nutritionally. Every now and then throughout the day, my stomach would get kind of queasy. One of my worst fears was that it would go completely and I'd be done. Basically when it would go a little queasy, I'd go a little lighter on the calories. I know that's not ideal, but I'd rather have five minutes of a low patch than a useless stomach for the rest of the day. Then usually that would work. I'd do more water and less gels for a few miles, and it would come back and I'd feel okay and I'd get calories in again.
iRunFar: So it was after La Fouly where you started feeling bad?
iRunFar: La Fouly is 112k, and I saw you at 124k. So it was a 12k span where things were just not so good?
Miller: I was moving still sort of in a rhythm for awhile. Then I started to get really low, and I think I probably just didn't want to eat. Most of the day, nothing really sounded good. I'd get it in because I needed to, but nothing really sounded good. Then I think that's maybe one of my struggles. Everybody kind of talks about that, but I often wonder sometimes if maybe because I do kind of run so intensely, that… when I pace friends, when I'm pacing, I can eat whatever I want.
iRunFar: Was this coming into La Fouly?
Miller: No, this was after the aid station.
Miller: Going into the last little village before the climb, I think I took three gels in a row. I was filling bottles with Roctane and taking down liquids and just trying to turn it around. It started to come back. The hands started to come back. I was trying to get to the climb. Then I was first into Champex-Lac, but then they rolled in behind me. I went from being in the lead to having company, and that wasn't very comforting.
iRunFar: When you left Champex-Lac, you were in second place behind Julien Chorier but ahead of the guy who was Fabien Antolinos, who ultimately dropped. You would get past Julien again who finished behind you. It wasn't actually the second and third places at the time you needed to worry about it, it was fourth and fifth.
Miller: Yeah, I think that's why… and I realize now… a 100-mile race can be so deceptive. I imagine if you look back at the trackers, my gap ahead of those two guys was growing throughout the day because that's who they're measuring—Julien and Fabien, was probably growing throughout the day because that's who they were measuring throughout the day. I bet if you look at my gap to the other guys (Gediminas Grinius and Ludovic Pommeret), they were gaining on time because he had had, the eventual winner, was with me in Saint-Gervais and then had stomach issues and dropped way back and had a ton of ground. He was probably gaining on me for a long time, but I never knew that, but I just knew who was second. Anyway, I got confused because I thought, They're with me. The race is on. I have to try and beat these guys. I went out and left the aid station before one had gone. Julien was in front of me. It took me probably a mile or two until I finally got ahead of him for good, but my calories kicked in and I started climbing really strong. I surged by him really authoritatively. I was like, I'm going to let him know that I'm passing him. I'm not going to pass gingerly. I passed really strong. I dropped him right away. Then when descended to Trient, I got caught. I thought it was him. Apparently it was Ludovic. We started climbing out of Trient. It was kind of setting up that I get six minutes on the climb, and he gets six minutes on the descent. We're going to do this two more times and then sprint down the street to the finish line into Chamonix for this big finish. I start climbing out of Trient and Ludovic starts climbing, and all of the sudden I'm like, This is a different climber. I had no clue. I thought it was the same climber, but actually it was a totally different runner. It was Ludovic.
iRunFar: So you get to the top of the second-to-last climb, and you drop into Vallorcine. Then where in there did Gediminas come upon you?
Miller: He actually got me on the descent to Vallorcine. He got me pretty early. I came over the climb, and probably within a half a mile he passed me.
iRunFar: At that point, is your mentality, "I just need to figure out how to shut off the off-gassing as hard as I can?" What was your mentality? "I'm going to try and maintain as I can? I'm in survival mode?" Where were you?
iRunFar: Was it your body or your mind?
Miller: I hate the thought of giving up, but it was like something in me kind of started to give up.
Miller: I think most runners would say, "I blew up and my legs were trashed." I think that's how most runners would describe it—their legs were gone. I have trouble believing that your legs are totally gone because I've seen in training where you take in some calories and they're back, but I'm not sure it was that. My hands weren't tingly. I wasn't dizzy. I didn't have all those other bonk signs.
iRunFar: So you had a new experience, and you're just trying to sort it out.
Miller: I'm trying to… maybe I've had it before, maybe it was just exaggerated by my being up for 20 hours or whatever. It was just kind of different. I'm kind of trying to piece it all together. I think the other thing was, and maybe I should go home and call Jim Walmsley, but I think it was just such an all-or-nothing thing. I was in it… I was in it to do my best, but I was going for the win.
iRunFar: You ran for the win from the gun.
Miller: Yeah, and when the win seemed to be slipping away… at Champex-Lac it was, Oh, no, here… it's slipping.
iRunFar: You're ready to fight now.
Miller: No, it was hard. It was slipping. It was really defeating mentally. But I left there and when the calories kicked in, the fight came back. I want somebody to post the pictures of me climbing out of Champex-Lac because I have this full-on grimace on my face, and I was grunting, and I was in the biggest fight of my life. I probably looked angry. I was having a good time, but I was determined. I was so on fire going out of Champex-Lac. I was pulling away, but what I didn't know was that I was also being caught by the guys further back.
iRunFar: So I'm thinking about something just as we're talking. I fully expected you to run off the front, but I also fully expected you to run… the course is different once you get to about 70k… course-record numbers don't work anymore because they've changed the course. The early splits, if you compare with past years, I kind of expected you to be ahead of course-record pace, but you were running slower than record pace. I thought, He's running off the front, but he's actually running a reasonable pace. I think this is a potentially reasonable strategy. Now I'm sitting there listening to you talk about having this bonk between La Fouly and Champex-Lac, which is a totally normal thing as almost everybody bonks at least a little bit. You have to figure out how to recover it. Then I'm listening to you talk about really putting yourself in this box to get back in the lead coming out of Champex-Lac, and I'm just wondering if you tanked because you worked so hard for an hour… if that blew an unrecoverable gasket that late in the race.
iRunFar: Even with three hard climbs to go. You were willing with three climbs to go to hammer for your life to maintain the lead?
Miller: Yeah, because I figure, here's first. This is what I'm going for today, so I'm going to fight with everything I've got for this position. If I can't keep it and I blow up, then… It kind of sounds bad, but to be honest, once I lost first when I was out there, there almost wasn't much difference in getting passed and pushed to sixth as there was to fourth. Once I didn't have first, sure I would have loved second, and third would have… top three would have been better than fourth or fifth or sixth, but at the same point, I was just like, first was so much on my mind, that it was an all or nothing day and once that was gone… I mentioned Jim earlier, and I imagine he had a similar experience at Western [States]. Once he made the wrong turn, once he lost the lead, I'm sure… I kind of looked at Jim's race a little puzzled, too. What happened? I'm not saying he didn't fight. I was just… you would have thought, oh, still second or third. I was just kind of puzzled. What in the world happened out there? Then if you do the math, I don't know what went on, but it still seems like it should finish a little differently. Then when you have that all or nothing mindset and then you're left with the nothing side, it's really hard. It's really hard mentally. I could imagine that before, but now I've experienced it.
iRunFar: You're here right now, or what you feel is here right now.
Miller: It's not nothing. It's something. I have had so many people… my social media is a mess right now. It's going to take awhile to sort through it. I received so many emails and messages already… and people here in France coming up to me just saying how much they appreciate the effort and how hard I pushed and for how long. That's all… I'm very appreciative of that. That helps a bit. But deep inside it's still hard for me to swallow. I could almost taste it, and then it slipped away.
iRunFar: Because this venture was a high risk/high reward strategy, running off the front, I'm sure you manifested the scenario of how to win. Did you at all envision it not going the way you wanted it to? Had you done any emotional preparation for this possibility? What you see is not the end ultimate goal?
Miller: It's a gutsy venture to undertake. I say if you sit around and think too much about the possibilities too much, you might not be able to muster up the guts to do it.
Miller: If it doesn't work out, it's a pretty bleak scenario. I really don't think about it all that much. The ultimate goal is to give it my best and get everything out of myself. I totally understand that I could strategize differently. I totally understand that yesterday maybe I could have strategized differently and won. But I don't really regret the way I ran. I ran the way I wanted to. Yeah, I'm a little curious what would happen if I raced more conservatively, but at the same time, I also don't feel like I'm way out of the box when I'm out there doing it. I feel like I'm moving efficiently within the means of my fitness. At some point it's going to hurt anyway, so I don't know how much I would… maybe if I ran… I don't know if I would run any faster going out easy or not because I try and move efficiently. I don't necessarily think slower is necessarily easier. I think maybe I could have powerhiked some sections and saved some of my legs. The one thing that really fascinates me… I've had the question plenty of times, "If you come again, would you change?" "If you come back next year, will you change?" Really, looking to next year, assuming I come back, I'm not sure I would really change the strategy. What I want to change is the training. I want to better prepare myself for the course. Largely what I feel went was my legs. By the end, they wouldn't go up, they wouldn't go down, and every step hurt. If you gave me a flat road, I'd run and that was about the only thing I could do anymore. So, I want to go out and run a ton of steep downhills. My climbing was great. My climbs went great, but if I can learn to run rocky uneven downhills, and if I could make my downhill legs twice what they are now by next year, I'd be very interested. If I could do that and go out with the same strategy and same general effort level but my legs last 25% longer, that's essentially what I need. I need 25% more of my legs.
iRunFar: I just want to say that I felt that your strategy was brave. I haven't closely looked at your splits yet, but I don't think that what you were really running was unreasonable. You weren't eight minutes ahead of course record pace at a half marathon in. You weren't 20 minutes ahead at the marathon. You were at or just a bit slower than course-record pace which I don't think was unreasonable.
Miller: There are some cool things that come out of it. That's kind of cool for me to hear because four years ago I was sitting at my desk in college watching videos of Kilian [Jornet]. Four years ago I was sitting at my parents' house on Christmas break watching videos of Kilian not even considering myself in the same league as mountains like that. Then here I am running the same course at the same pace that those guys did at least for awhile. That kind of blows my mind that I could actually do that.
iRunFar: You're here. You've arrived.
iRunFar: Fabien was leading, then it was you, and then it was Ludovic.
Miller: I think Ludovic was actually in front of me going in. I had gapped them ascending. Then on that long descent, Ludovic went in first but stopped at the aid station, and I grabbed something small and went. Ludovic and I were right together. We went out basically on the same pace. It was just Ludovic, and this was really interesting, had the stomach issue after Les Contamines, which is really early, and he had to walk, I think he told me, for three hours. He dropped back to 50th place. He was an hour behind me. That's really funny because it's almost like it was a blessing in disguise for him. Maybe not. Maybe it wasn't. Maybe without a three-hour walk break he would have set a course record. I also think maybe with an hour walk break might have been why he was strong so late because he walked for three hours. He said he was preparing himself to take a nap at Courmayeur. I guess he got to Courmayeur and decided he didn't need it and went on, and then proceeded to catch me. He was super strong. Yeah, there were a lot of interesting things that happened during the race. I had a great time especially all the way into La Fouly, and then I had a grand test of my mettle the rest of the way. It was a good experience.
iRunFar: Sixth place at UTMB—I hope you don't walk away considering this a loss at all. That's a position that many hundreds of people would like to be in.
Miller: I don't consider it a loss. It's tough to stomach, but I guess anything other than first would have been tough to stomach. I know that may sound cocky or greedy or whatever, but it's just… that's just kind of the prize that I'm eyeing. I don't do it like there's no way I won't get first.
iRunFar: Well, we've seen you race for a couple years at all kinds of distances, and you take that approach with everything you do. So I anticipate should you approach the 100-mile distance that it's probably going to be with the exact same style.
Miller: Not fully change it, but I'd rather work on my weaknesses and just strengthen them until I can do what I want to do.
iRunFar: Well, good luck to you, Zach. Congratulations on your sixth-place finish. You put on a really fun show. I hope you're proud of yourself.
iRunFar: We say we learn a lot more from our failures and we grow wiser from them, but it sure hurts.
Miller: Yeah, it hurts right now, but hopefully one day I'll look back and be able to look back in a different light.
Great interview. Zach is very open about a rather hard subject. When he explains that when an all-or-nothing approach doesn't work out, you're left with nothing, it is truly very very hard to come back from mentally. It's the risk. I call it a crisis in goal-setting for myself, but for him, it's the approach that makes him a passionate runner, so it's the right choice. Great stuff. I appreciate his ability to explain it. We need gutsy competitors like Zach.
What a fantastic interview!! I felt like crying the whole way through it! I really like that runner, the way he runs and who he is. The lady interviewing him brillantly got the most out of him. just great!
I love watching Zach race and talk from the heart. He is such a great spirit and athlete. He really adds something extra to ultra running, beyond the competition, he runs with soul. What a great effort this was, can't wait to see him complete it next year.
Loved it. Seeing him still working through emotions and analyzing what happened in real time was great.
I'm a conservative runner, but my goal is finishing and experiencing great courses. Zack has his own motivation and he does what he needs to to be great.
Glad were starting to move beyond praising runners who move up to finish 10th ("master class" rhetoric) while shaking our heads at someone who drops down to third from the lead. That crap is ridiculous.
Meghan, nice interview overall. Make sure you let the interviewee finish their thoughts before interjecting, though — he was going deep a few times where he could not finish his thought.


text:
Boden railway station () is a railway station in the municipality of Lenk im Simmental, in the Swiss canton of Bern. It is an intermediate stop on the  Montreux–Lenk im Simmental line of the Montreux Oberland Bernois Railway.

Services
The following services stop at Boden:

 Regio: hourly service between  and .

References

External links

Railway stations in the canton of Bern
Montreux Oberland Bernois Railway stations

redpajama_set_name: RedPajamaWikipedia


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