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Remember that scene in Fast & Furious 5 where Dominic Toretto (Vin Diesel) said the phrase, This is Brazil! to Hobbs (The Rock). Well, this was our favorite line while we were in Coron. We haven't been to Brazil but we all know how beautiful Brazil is through pictures or movies so whenever we step into a new place in Coron or take beautiful pictures we would say DIZ IZ BRASILLLLLL in enthusiasm. It was really funny and so much fun, we sometimes changed it to Welcome to Brazzzilllll.
We always complain about our country but sometimes we fail to appreciate that we have the best things too. We have some of the best beaches in the world and we don't need any visa or a bust in the bank account to go to them. The Philippines still has its WOW factor and Coron is one of the reasons why that is.
Amazing Coron Sites, DIZ IS BRAZILLLLL, my sister's Birthday weekend – Another family trip to be grateful for.
Travel date: Oct 2015
Our family was once again lucky enough to get cheap flights from Cebu Pacific to Busuanga so we're very grateful for that. Just one comment though, and this is definitely a first for me, on our flight back to Manila, the aircon was not working. I've never had a flight that hot before. I was really disappointed because I always fly with Cebu Pacific. I can be patient with the delays or air congestion waiting but a humid or hot flight? Only in the Philippines? Just be grateful I guess 😉 First time for everything!
During the whole flight, almost everyone was fanning using the laminated emergency instructions card. It was really funny at one point because on our way out of the plane, my sister overhead after the Cebu Pacific announcement, "Thank you for riding with Cebu Pacific, have a nice day", a foreigner said "How can I have a nice day when I just had an in-flight sauna?"
TIP: Make sure that before you book your flights to Busuanga try to get the earliest flight, the last flight tends to get cancelled due to sunset limitations. The Busuanga airport has no runway lights so planes rely on sunlight for visual landing. Also, the departure waiting area has no air conditioning and the seats are very uncomfortable.
We booked this hotel through Agoda. This was a really nice hotel. Our room was very clean and the bathroom was really nice as well. There are cabanas, a restaurant, wi-fi, and a pool (light changes to different colors at night).
When you need to go to the town proper, there are free tricycle rides from the hotel (Around a 5 minute ride). They also give you free towels when you go on your island hopping tours, just remember to bring them back.
You can bring in food and eat at the cabanas. You can even grill your own food. The staff was very nice too, they were very accommodating and they greeted and smiled all the way.
Main mode of transportation in Coron is the tricycle. Minimum fare is ₱10 per person for short distance routes. For airport transfers, van ride costs ₱150 per person for one way. The trip will take around 45 minutes to 1 hour. The roads are very bumpy as there are cattle grids and soiled roads along the way. You can ask about the van transfers from your hotel or you can contact local operators. For us, our contact was Jojo Bacsa (0916-400-4534).
So the main thing that you need to do in Coron is Island hop. There are so many tours online and so many local travel agencies that offer different packages. Lucky for us, my sister already went to Coron the month before so she already had a contact. Since we were 4, we decided to hire a private boat. This is so we wouldn't have to follow a group tour's itinerary and we could just go at our own pace. This was better too because we tend to go earlier than the group tours at certain locations so we would get to savor it all to ourselves.
Our boatman, Angelo (0936-932-5634), proposed us these rates:
- Island Hopping Day 1 – ₱4,000
- Island Hopping Day 2 – ₱5,500
This rate is for 4 persons. It includes the boat, permits, and fees only. For the food, Angelo and his son accompanied my mom at the Palengke so she could buy the freshest ingredients. Angelo and his son will be the one to cook and prepare the food for you. They have a big boat with a grilling and cooking station, a CR, and speakers.
Coron is amazing. The sites are breathtaking and unique. I've been to Halong Bay (people say that this place is similar to Palawan) but I have to say Coron is uniquely better with its lighter blue waters and ambience. The environment is just so peaceful and clean.
You have to climb up around 30-40 steeps steps to get to the iconic picturesque view (the one you always see on blogs, internet, and post cards). Don't worry there's a breather platform on the top. To get to the actual Kayangan lake, you have to go down around 30-40 more steps. Be careful as some of the steps are slippery and made up of pointy rocks which can cause injury. The view of the lake was breathtaking, really seemed like another country. The blue hue of the water was just majestic.
This place was really beautiful and one of my favorites. It's a body of water enclosed with lime stones where boats cannot enter. You have to swim to get through OR climb a man-made ladder. It was just so peaceful inside and the water was very clear.
This is where you will have lunch.
This is my mom's favorite because the view is just breathtaking. The white sand is so beautiful complemented by the blue color of the sea.
THIS IS MY FAVORITE. Try going to this place earlier because it tends to get packed. When we got to this place, it was only us and another boat but after 30 minutes, all other tour boats came and it was a SCHOOL of HUMANS swimming and snorkeling around. The corals and fishes were fun and the SHIP was so excitingly scary. I was so taken by the ship just staring at it while snorkeling that I didn't notice a boat was close to me so my head almost bumped it. We also saw a turtle here! Really cool!
TIP: Try waking up early for this tour because the boat ride to these beaches takes around 1 hour and 30 minutes. These beautiful beaches are really far but worth the visit! Also, bring your MP3 or music sets to keep you occupied during the long ride.
DIZ IZZZZZ BRAZZZZILLLLLL. Great beach and island! The water was so beautiful. Ang ganda talaga. Mom and my sister loved taking pictures here. My sister and I went snorkeling here. Caution: Planktons sting here. Not too painful but you will feel them while you're swimming at the far end of the sea.
This is where we had lunch. You can see the view of Malcapuya from here. The shore is a bit rocky but the view is great.
This site is close to the Two Seasons Resort. The view is great and the beach is a good place to just chill.
- Wear aqua shoes
- Put sun block
- Bring alcohol
- Be grateful for the wonders of Coron and that we have it here in the Philippines! We are very lucky.
- Leave your worrisome thoughts in the City! Don't bring it to Coron!
- Don't just take pictures of the place, experience them. Take them in. Be grateful for the views. Breathe in the clean air. Pray for its continuous authenticity. Savor the moment in the majestic places.
Food in Coron is relatively the same with the restaurants we have in the city. Here are just some of the food that we had and my verdict:
- Pizza at La Sirenetta = Tasteless and gummy. Not good.
- Kare-Kare at Balinsasayaw = Very good! Yummy and different! A must try.
- Half Slab Ribs, Mashed Potatoes, and Java Rice at Santino's Grill = BEST RIBS EVER. Sauce was great too!
- Pomodoro Spaghetti and Egg rolls at Sunz En Coron = Just okay.
Coron was really an amazing experience. Not just for the views but for time spent with my family. In our lives today, we just get to spend time during these birthday trips. Life gets too busy. So I am truly grateful for these experiences with my family because we get to bond, we get to talk. The Coron sites are just a BIG BONUS to this travel. Family talks and bonding is what I cherished the most during this trip.
At one point, my youngest sister and I were in our hotel room. We were just speaking in English accents and it was just so much fun. Familial love will always be different. It lets your heart grow to three or four times its size in any bonding moment. Grateful to God and Lola for these moments!
TRAVEL IS NOT JUST ABOUT TOURING POPULAR SITES. It is also about spending time with the ones that you love most, creating a more meaningful and deeper travel experience.
I am very grateful for all the money our family paid for these travel blessings (Amount is for 1 person):
|Cebu Pacific Flight
|Terminal Fee (Busuanga Airport)
|Accommodation – Sunz En Coron (3 nights)
|Van Transfers (Busuanga – Coron and Vice Versa)
|Food, Tricycle Rides, and Miscellaneous Expenses
|Island Hopping 1 (Kayangan Lake, Twin Lagoon, Banol Beach, Coral Smith Garden, Skeleton Wreck, CYC Beach)
|Island Hopping 2 (Bulog Dos, Malcapuya Island, Banana Island)
|Estimated Total


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This is an easy one… when you make an order you pay for it then and there. The print process we utilise is pretty much automated so the system will not print anything until the payment is received. We have no facility for any other terms unless it is a custom order for something non currently on our website. Then a card payment can be taken over the phone, but again, this will be before we go to print or any design work has been started.
The Trade price draw takes place every sixty days and NEW customers that have signed up with us in that time are entered into the draw. Customers signing up after the draw will not be entered in that draw, but will be entered in the next.
Online payments can be made through our own payments portal (dont worry its very secure) or Paypal if you prefer.
For products with delivery we generally use DPD or if you are very local to us, our own van.
*All days quoted below are working days and do not include Saturday, Sunday or any bank-holidays or delays caused by strike action etc.
For Print Media & Mugs:
Delivery is generally 4-5 working days from order, so long as the artwork is ready for print etc. Larger runs (over 5000 units) can take up to 7 working days. We do aim to delivery as swiftly as possible but print media needs time to dry before we put it in the box.
Mugs orders for 1-5 are generally produced same day and dispatched the following day. Orders over 10 are 4-5 days.
For Signage:
Delivery of signs is on average 5-7 days from order, provided artwork is ready for print. Large runs can take up to 10 days and architectural signage can take up to 3 weeks.
For clothing
These are quite labour intensive and most runs of clothing will take between 7-14 days.
There's something wrong with my order, what do I do?
We work hard to make sure you order is produced to our high standards and we want you to be happy. In the unlikely event that you find something wrong*, please contact us and explain the issue or email us with photos of any damaged items. We'll do our best to resolve it to your satisfaction.
*Please note: Issues with spelling on artwork you have uploaded or proofed and confirmed by email cannot be rectified once the order has gone through.
Refund Policy
Orders are made to your specification and/or personalised by you, consequently you may not cancel the order once you have placed it and no refunds can be offered. In the unlikely event that an item doesn't meet our published specification, a refund may only be given at the sole discretion of NU Branding. Please refer to our Terms & Conditions.
If you've done the artwork yourself, please check for errors before uploading your design. We will do a basic file check but this does not include spell-checking. If we have designed something for you similar rules apply. Please check the design carefully before you confirm your order as your confirmation of the proof will send the job to to print and we wont be able to stop it. We offer fantastic prices by automating our process as much as possible. We don't want you to be sad. So please check all telephone numbers, dates, times, addresses, prices and spelling before you order. If you spot an error on artwork you have provided after you've ordered and the order has begun production, then we're very sorry but we won't be able to rectify it.
We cannot print (or take photos out of) Word documents or other MS Office programs, the resulting print will only be good for the bin. As a rule we will want a PDF but we can also accept a high resolution JPEG or a CDR vector file (Corel Draw X7 and below). All artwork must be full size, a minimum of 300 dpi and have 3mm bleed added to all sides. All artwork should be CMYK, although we can print RGB we wont be held accountable for any colour changes due to the RGB format. If you are in doubt, drop us an email or give us a call.
That bit is easy, just order the items you want and after you've paid you have the choice of emailing the artwork to us or using our upload facility in your admin area (Just click on the order and voilà). Easy!
*Just remember, if you do email, to mark everything clearly with your job number, so we know its from you.
NO. Definitely not. We hate spam as much as the next person. We will only ever contact you regarding orders placed or if we have a special offer or newsletter (once every quarter) or we want to give you some money off coupons. You can always opt out too. Which is nice.
We love the environment and clean air is brilliant, so we do all we can to keep our company impact to a minimum. Our business works because we use as few resources as we can. Fewer resources equal less waste. We simply couldn't afford to offer you such low prices if we were wasteful or inefficient. Any unavoidable waste paper is recycled and we separate all other waste for recycling where we can. Were we can, we use vegetable-based inks, pumped straight from large drums, rather than smaller cartridges in wasteful packaging. Our printing plates are recycled and used chemicals are disposed of responsibly. All of our lighting is motion controlled so if were not using the space the lights are NOT on!
All the paper we use comes from sustainable sources and we also offer a 100% recycled range of products.
We use DPD for most of our deliveries and they are 100% carbon neutral… So don't feel bad when the van turns up.
The tax man usually leaves a lot of printed goods alone with regards to VAT. Notable exceptions are our business cards with are VATable as are flyers if they are being used as forms or tickets… But don't worry, we've got it covered; we don't charge you VAT. We pay the VAT for you! (This does mean you wont get a VAT receipt)

subset: commoncrawl


text: He is a 1 Percent. Read What he did. CEO gives back bonus, says he doesn't deserve it by Dan Primack @danprimack DECEMBER 18, 2014, 2:21 PM EST Rick HolleyCourtesy of Plum Creek Timber Co. Longtime timber executive Rick Holley returns nearly $2 million worth of stock. Well, here's something you don't see too often. Or maybe never… Rick Holley is CEO of Plum Creek Timber Co. PCL 0.50% , a Seattle-based real estate investment trust that owns and manages around 6.8 million acres of timberland in 19 states. Today Holley disclosed, via a regulatory filing, that he has returned 44,445 restricted stock units back to the company because "he does not believe that he should receive such an award unless Plum Creek's stockholders see an increase in their investment return." Read the full article on FORTUNE magazine online. http://fortune.com/2014/12/18/ceo-gives-back-bonus-says-he-doesnt-deserve-it/


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But please, not like Mr Trump.
What's going on in the USA?
Is Mr Trump the leader US citizens like to have?
A single person is on the way to do what he likes to do. Democracy? Proud nation? Civil Rights? Human Rights?
Stop this man before it's too late.


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Monthly Archives: April 2014
Peaches Geldof Reportedly Died Of A Heroin Overdose, Highlight Hollywood News
Peaches Geldof died as the result of a heroin overdose, according to a report in The Times of London. The British newspaper says the cause of death will be officially revealed Thursday,
HBO's 'Game Of Thrones' Oops Moment, The Night's King Reveal Has Audiences Buzzing, With More Answers In 'Oathkeeper' Than Expected, (VIDEO), Highlight Hollywood News
It seems HBO may have accidentally revealed a huge "Game of Thrones" spoiler, not just for the TV series, but for the George R.R. Martin's book series as well. If you don't
Daytime Diva Judge Judy Set For Primetime Special On CBS, Highlight Hollywood News
Judge Judy is headed from daytime to primetime. CBS has set a one-hour special, Judge Judy Primetime, that will follow Judge Judith Sheindlin's transition from a New York family court judge to
More Groups Ban Against The Beverly Hills Hotel, Once The Crown Jewel In Our City, Now Owned By Islamist Facist, Highlight Hollywood News
I am a true believer in Capitalism, and in free trade. We can't discriminate against someone's right to own anything in America, that includes foreigners owning in America. But the level of
LAX Computer Outage Creates A Travel Nightmare Across The U.S. As It Grounds Planes For Hours, Highlight Hollywood News
Highlight Hollywood confirmed with the The FAA at Los Angeles International airport have lifted a ground stop that diverted and delayed dozens of flights Wednesday afternoon. More than 30 departing flights were
'The Walking Dead' Season 5 Cast, Steven Yeun, Andrew Lincoln, More Return To Set And Golf-Of-Course, Highlight Hollywood News
The Walking Dead's Andrew Lincoln (Rick Grimes) and Steven Yeun (Glenn Rhee) are enjoying a round of golf on the set of the upcoming AMC drama's fifth season. But, no luck yet seeing Beth
Bestselling Author And Daughter Of A U.S. President, Patti Davis On The Latest Spike In Racism, She Calls It Out, Highlight Hollywood News
My dear friend Patti Davis and I have often agreed and disagreed. However, we remain solidly in agreement on the rise in racism in the U.S., since the first African American President
Ben Affleck, Matt Damon Executive Producing HBO's 'Project Greenlight' Damon, Alleck, HBO Chief Tell Highlight Hollywood News
PROJECT GREENLIGHT, the documentary series chronicling the search for a first-time director and exploring the filmmaking process, will return to HBO for a new season, it was announced today by Michael Lombardo,
'Sons Of Anarchy' Star Charlie Hunnam Stunned By Popularity While Filming 'Crimson Peak' In Ontario, Highlight Hollywood News
Charlie Hunnam may have realized his popularity in Great Britain and the United States when he was tapped to play Christian Grey in the "Fifty Shades" film, and then when he decided
British Actor Bob Hoskins 'Who Framed Roger Rabbit', Has Died At The Age Of 71, Highlight Hollywood News
British actor Bob Hoskins, whose varied career credits ranged from his Oscar-nominated turn in Neil Jordan's noir drama Mona Lisa to animated fantasy Who Framed Roger Rabbit has died. He was 71. Hoskins


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Mark Hiddlestone Director At Hiddlestone & Son
Ray – thank you for designing and building a fabulous website and branding identity. We completely understand how the 'process' you use was so important…Read More
Ian James Technical Director at ASW Property Services
I worked with The SeedMill and Ray from initial concept to launch of the ASW Property Services website and I found the help, advice and…Read More
Nigel James at Richmond Nursing
Ray takes time to understand your business and its values/cultures before implementing a plan/design for your requirements.Read More
Rhys Hoddinott at Leka Systems
The SeedMill provided, quite simply, an overall outstanding service. After working with various marketing and web companies for some years on previous projects, whom simply…Read More
Simon English at Hypnotherapy Cardiff
As soon as I met Ray, he was professional, very knowledgeable, down to earth and had great ideas from the off, he helped me tremendously…Read More
Matthew Eynon at Earth Science Partnership
Ray and Lianne have provided a clear path to updating and adding new functionality to our website. We're very happy with the service provided and…Read More
Matthew Hard at CDN Planning
Thanks for all your help on this. I'd be sure to recommend you to anyone looking for a new website.Read More
Dawn Hopkins at BrightSide Admin
Ray designed my website and all I can say is amazing! He produced a site that I had only really had in a vision and he got…Read More


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It looks like the province's 6,000 teachers will have a signed contract in the near future.
Anyone who questioned Provincial Finance Minister Charlene Johnson's promise of a commitment, last month, to a productive and successful collective bargaining process might want to give her some credit.
I first caught wind of a possible deal on Twitter yesterday afternoon and this morning learned that the rumors were true. The NLTA says the vote will take place on Sept 25th.
No details have been released on the sticky issues like substitute time, wage increases or pension changes. The government responded to concerns expressed by Newfoundland and Labrador Federation of School Councils about the negotiations saying that it was not looking to change family leave or assigning substitutes.
A vote on the collective agreement is scheduled for Sept. 25.
Teachers in Newfoundland and Labrador's Public School System have been working without a contract for


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Mom's Blog does it again with this wonderful Mom's Night Out event for Austin area moms. Tickets begin at $45.00 Stop by the ADC table and say hello.
Who? YOU
What: Cinco De Mayo! Mom's Night Out
Where? Barr Mansion, 10463 Sprinkle Road
When? Thursday, May 5th from 7-10pm
Save the date, book your sitter, call your girls, and get your tickets!!! You don't wanna miss this!
Benefiting the Center for Child Protection: The Center for Child Protection is a nationally accredited children's advocacy center and the only nonprofit in Travis County involved in the investigation of crimes against children. For more than 25 years, the Center has been the first stop for children in Travis County who are suspected victims of sexual abuse, physical abuse, neglect and for children who have witnessed a violent crime. The Center is a child-friendly, specially-equipped facility where children go for recorded forensic interviews, medical exams, counseling and intervention. All services are provided to children and their protective caregivers free of charge and are available in English and Spanish. In 2015, the Center conducted 1,025 forensic interviews, provided 4,763 services to children and 4,099 services to adults. For more information, visit www.centerforchildprotection.org. To learn the signs of child abuse, how to prevent it and how report it, please visitwww.SpotItStopIt.org.


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Working with Lyn
Lyn Bonham, fine art portrait, commercial and wedding photographer, has been photographing individuals, families, children, and weddings for 25 years. She captures the psychological moment that reveals the truth of relationships and the essence of an individual. She received her Masters of Fine Art degree in Photography from the Savannah College of Art and Design. Her images are held in private collections, exhibited nationwide, and published in newspapers, books, blogs, and magazines. Based in Savannah, Georgia, Lyn travels across the United States and internationally to photograph the joy of weddings and the intimate celebrations of a family's daily life. The relationship she develops with her clients, allows her to see past the obvious, exploring the "in between" moments to reveal compelling images.
Contact Lyn at 912-272-7548 or firstname.lastname@example.com


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New manuscript accepted in Journal of Biotechnology
Label-free protein quantification of sodium butyrate treated CHO cells by ESI-UHR-TOF-MS
Müller B, Heinrich C, Jab, W, Kaspar S, Schmidt A, Rodrigues de Carvalho N, Albaum SP, Baessmann C, Noll T; Hoffrogge R.
Effects of butyrate on CHO producer cells are contradictory, promoting productivity and at the same time repressing proliferation. Though in previous omics studies the background of butyrate impact on producer cells has been investigated it still remains unclear what exactly leads to the increased protein production. As hitherto existing proteomic results on this field are mainly based on 2DE-gels, we conducted a label-free MS quantification, based on fast high resolution ESI-MS and a straight forward software solution, to gain insight in shifted cellular processes of CHO cells 25 h after butyrate treatment. 118 proteins or subunits with significantly altered abundances were identified suggesting changes in carbohydrate, protein metabolic and cell cycle processes. Effects of butyrate on nucleosome assembly as known direct epigenetic influence on HDAC activity turned out to be unexpectedly fast and persisted, as confirmed by Western blots of histone-H4 acetylation. Contradictory to increased cell specific productivity, most elements of protein metabolism exhibited decreased levels after butyrate treatment.


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estate » about » estate » bottega
Everything in this beautiful little family-run shop has been hand chosen by Benedikt and his wife Nencia.
A special kind of Venetian silk slipper, exquisite linen shawls, hand-woven Florentine sunhats and knitted woollen animals share shelves with Ortigia bath and beauty products and the estate olive oil. Like everything else on Reschio's land, the Bottega is open only to our guests. In season, fresh picked biodynamic vegetables and herbs are available as well as free-range eggs.


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Say Hello
Have any questions or comments? Send us a message!
Wholesale Inquiries
We are always interesting in finding new homes for our products. If you think your store is a good fit for Marigold and Mint Botanicals please contact us for our line sheet and tell us a bit about your business.


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Contact Us
Our Stores
Our stores are designed to optimize customer experience.
The shop front and entrance is designed to be friendly, familiar and inviting. We have achieved this by recreating the appearance of international High Street stores.
We utilise the latest lighting innovations such as Sintalite LED products to support green energy. Private seating areas with luxury leather chairs, chandeliers and adjustable music sound control in each area.
The company vision is to provide each client with an unprecedented experience while in our stores. We believe that the most important battleground in the retail market is customer experience.
We achieve this by creating the perfect ambience in our stores and together with passionate sales consultants and intensive staff training we are able to provide this experience.
Head Office
e-mail: firstname.lastname@example.com
PO Box 1379, Bedforview, 2008
Tel: +27 82 653 9524


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The HPS3512 is a high power, high performance PC104 PSU that supplies +3.3V, +5V, and +12V outputs. The HPS3512 also includes a flash based microcontroller that supplies advanced power management, and an RS232 serial port. The HPS3512 is designed for low noise embedded computer systems, has a wide input range of 6-40V(>6:1) and is ideal for battery or unregulated input applications. The HPS3512 is specifically designed for vehicular applications and has heavy-duty transient suppressors (up to 18000W) that clamp the input voltage to safe levels, while maintaining normal power supply operation.
The HPS3512 is a state-of-the-art Mosfet based design that provides outstanding line and load regulation with efficiencies up to 90 percent. Organic Semiconductor Capacitors (OSC-CON) and Polymerized Organic Semiconductor capacitors (POSCAP) provide filtering that reduces ripple noises below 20mV. The low noise design makes the HPS3512 ideal for use aboard aircraft or military applications or wherever EMI or RFI must be minimized. Constant frequency architecture controllers provide excellent line and load transient response on the +5VDC and +12VDC outputs.
The HPS3512 has advanced power supply management functions that allows timed on/off control of the HPS3512, notification of changes to main power and secondary power status. For example, the HPS3512 can be programmed to power off the outputs in 60 seconds, and then turn on again 12 hours later.
The HPS3512 size is 3.55 x 3.775 inches, which is the same size as the PC/104 standard, and has the same mounting holes pattern as the PC/104 standard. However, the HPS3512 does not include the PC/104 bus connectors. All generated voltages are provided to a removable header. A removable plug allows the HPS3512 to be easily installed. The RS232 serial port is provided on a 2x5 row pin header.
The HPS3512 can be configured to meet almost any power supply and battery powered need for embedded applications, whether that is a simple +5V application, or providing power for backlighted LCD panels.


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Grand Canyon Treks (SIGNED)
Grand Canyon Treks (SIGNED)
Almost 20 years ago, we carted a few boxes of the first printing of the Spotted Dog Press edition of Grand Canyon Treks to Sun City, Arizona just outside of Phoenix, where they visited Harvey and Roma Butchart. Harvey, 91, took them on a grand tour of the grounds in a golf cart which he skillfully maneuvered at a speedy pace. Harvey sat in his kitchen and signed these books while reminiscing about his adventures in the Grand Canyon.
First Spotted Dog Press edition
Signed by Harvey Butchart
288 pages, 6"x 9"
Add To Cart


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I used the following supplies;
Card stock: Gumball Green, Very Vanilla
DSP : Floral District
Inks : all this years in colours, Midnight Muse, Gumball Green, Raspberry Ripple, Summer Starfruit, Primrose Petals
Stampset:Papillion Potpourri , Summer Silhouettes
Acetate sheet
All these items can be purchased through me so if you would like to purchase any of them please contact me.
There are still a few spaces left for our crop on 26th January when the title of the workshop is Butterflies, Birds and bees ,we have some lovely projects to share with you so we would love to see you.
Margaret x


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Tyler Hoechlin in the Flesh
The AsiaPOP Comicon is a treasure trove of experience! Here fans gather for all things pop culture. Gamers unite for the latest video games and consoles and PCs. Toy collectors come together to bring out the best and most sought after rare collectible toys and items. Artists exchange ideas and get opportunities to sell their original works. Cosplayers enter their world and become free to be the character that they choose to be. Lots of things to do and see at the AsiaPOP Comic Convention!
A geek paradise!
But one of the most exciting parts of the APCC is the celebrities! Fans enter this once in a lifetime opportunity to see their idols in the flesh! In recent years, the AsiaPOP Comic Con brought many fan-favorite celebrities to our shore.
Colton Haynes from The Arrow came to the first APCC and he delightfully said hello to his fans. Nathalie Emmanuel better known as Missandei in the Game of Thrones series was also present and we were all in awe with seeing a favorite GoT character up close and personal. He was just Jarvis then, but Paul Bettany also made an appearance and he is now known as the Avenger Vision! And that was just for one event! The next year we saw Nicholas Hoult who plays the Beast in the recent X-Men films. Claire Holt, one of the original vampires also was received by the crowd, she looked stunning! Netflix star of the series Stranger Things Mille Bobby Brown waved at her Filipino fans in the event, famous for the huge success of the 1st season of the series that year. Clearly the APCC brings in the best!
And this year would not be outdone. With all the press and promotion happening for Justice League the movie, we got a treat as we got to see one of the members of the superhero team…Cyborg himself! Ray Fisher posed for photos and did a live interview as the geeks at the Comic Con became hyped at his appearance. And who else would make the cut? My personal favorite, Teen Wolf star and the new Superman in the CW Supergirl series…Tyler Hoechlin!


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This car first shaped Lamborghini. The Miura was the original sign of Lamborghini. Most of Lamborghini's competitors were feared by this beast, shaping a mega 171 MPH by a 6.7 second boost to 0-60. This very prestigious car went to a limited 764 quantity from models P400, P400S, and P400SV from years 1966-1972.
Celebrating the 40th anniversary of the Miura, a brand new Miura concept was made for the American Museum of Television & Radio on January 5, 2006 alongside the Los Angeles Auto Show, though it was not present at the show itself. The Miura concept car officially debuted at the North American International Auto Show two weeks later.
Lamborghini president and CEO Stefan Winkelmann said that the concept would mark the Miura's return to being produced once again, saying "The Miura was a celebration of our history, but Lamborghini is about the future. Retro design is not what we are here for. So we won't do the Miura."


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Connect with your Social Network
Connect with your Social Network
See Cairo's essential sights on a full-day trip from Hurghada by plane. Watch the desert scenery from the air during the short flight to Cairo, then hear stories about Egypt's most celebrated kings while you explore the pyramids at Giza with an Egyptologist guide. Go toe-to-toe with the mysterious Sphinx, have lunch in a Nile-side restaurant, and see the stunning collections at the Egyptian Museum. Learn about royal mummies, priceless jewels and artifacts, then browse the vibrant stalls at Khan El Khalili bazaar before returning to Hurghada by air.
Source: https://www.viator.com/tours/Hurghada/Tour-to-Cairo-from-Hurghada-by-Plane/d800-13575P2


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~Boutique Swag~/
Hey Guys! Today I am SO pumped to share all these amazing goodies Saddoris Specialties sent me to review! First off check them out because they have some adorable stuff>>>>>Saddoris Specialties FB Page!! Basically I will just go through all the stuff one by one and show it to you guys. It is all extremely adorable so get ready.
Okay so the first item are these adorable napkins. Saddoris is also a party planning company so they have super cute pieces like this for all kinds of parties. I love the gold shimmer to them.
One of my favourite items was this freaking adorable makeup bag. It says "Wake Up & Makeup" and I LOVE it!
Then she also sent me this gorgeous bracelet and SUPER awesome cup. I am honestly a tea/coffee cup hoarder so this cup was right up my alley and I am obsessed with it. I also loved the bracelet because it looks good with almost ANYTHING.
I basically loved every single thing she sent me because I mean what's not to love? They are all SO adorable and literally things I would buy myself anyway. I definitely recommend checking Saddoris Specialties out because you will be hooked.
You can also read my last post here>>>>>Anti-Valentines Day Photoshoot! And my latest Youtube video here>>>>>Shopping Spree!!
And don't forget to stalk me on all the following social media, Also I would love to know which item you guys loved most so leave me a comment down below <3
*All these items were sent to me by SS to review but all opinions are my own*


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Active by Nature is located in the heart of the Canadian Rockies, in the spectacular mountain town of Canmore, Alberta. Formed in 2007 by sole proprietor, Mandy Johnson, Active by Nature offers instruction in NORDIC WALKING.
Nordic Walking mimics cross-country skiing, but without the skis! It TURBO CHARGES walking, turning into a total body workout that utilizes virtually every muscle in your body in a gentle yet effective way. It promotes good posture, burns MEGA CALORIES, provides exceptional stability on all sorts of terrain, and off-loads stress from the lower body.
Whether you are super fit or just embarking on a fitness program, Nordic Walking is a perfect physical activity choice. Active by Nature exclusively uses Urban Poles for fitness walking and ACTIVATOR™ poles for older adults, persons with mobility issues, and persons recovering from injury. Ergonomically designed and strapless for safety, these poles are the best Nordic Walking equipment in Canada and endorsed by health practitioners across the country.
Mandy provides clinics and leads walks in Canmore. Can there be any place better in the world to go walking? Mandy is the Alberta Ambassador for Urban Poling, promoting Canada's leading brand of Nordic walking around the province. Working in partnership with Vision Travel, Mandy is hosting Nordic walking adventures in exciting global destinations: "Go where the poles take you!"
Fill in your email address, and we will send you a link to the adventure kiosk. You can take it away and make a booking later!
(Did not receive an email? Please check your spam folder.)
Nordic walking technique is taught in the Quick-Start Clinics. If you have never experienced Nordic walking, this is the ideal experience to start with. If you have tried Nordic walking before, a Walking Tour is the experience for you. You are welcome to take a Nordic walking tour with no experience, but keep in mind the focus of the tour is not on learning the technique but exploring Canmore on foot.
The minimum age is 14 for all Nordic walking experiences.
Normally, the maximum group size is 10. Larger groups may be accommodated by calling to discuss numbers and ability levels.
Urban Poles, Canada's leading brand of Nordic walking poles are provided for all experiences. They are different from other Nordic walking equipment and totally different from hiking or trekking poles. Icers or snowshoes are provided for winter conditions.
Wear a T-shirt & tights/hiking or athletic pants. Be sure to bring a warm extra layer & rain jacket, just in case.
Running shoes are fine while light trail or hiking shoes provide even more support and are ideal. Please no flip-flops or sandals.
Leave purses at home. A small backpack is a great bring-along.
Bring water, a hat, sunglasses, sunscreen, insect repellant and don't forget your camera!
Wear a long sleeve t-shirt/thermal underwear top plus 1 or 2 layers (i.e.: light fleece top, heavier fleece top) & a wind/waterproof shell.
Wear winter boots or lined hiking boots. Icers which go over your footwear to prevent slipping, are provided.
Leave purses at home. A small backpack is a great bring-along.
Bring water, gloves/mitts, a hat/headband, scarf/buff/neck warmer, tissues/handkerchief, sunglasses and don't forget your camera!
To ensure maximum enjoyment, the ability to walk non-stop for an hour is recommended. Don't worry about being able to keep up, tactics will be used to ensure people walk at their comfortable pace but the group stays together.


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Women who work full-time in their 50s earn 20% less than men, research by the Trades Union Congress revealed yesterday.
Their research which was based on figures from the Office of National Statistics found that the disparity in pay corresponds to smaller pensions. The worst hit by the gender pay gap are women aged between 50-59. This isn't a shock, and it's why I have consistently supported moves designed to decrease the gender pay gap.
However, there is another side to this problem, namely the level of support provided to older women.
Women in their 50s are already burdened with a pension system that has hit them hard. Many women have not had the same opportunity as men to make savings, nor contribute to a pension pot like their male counterparts.
Equally, many find it difficult to work full-time later in life because they are expected to take on familial duties such as caring for older parents or other loved ones.
Low pay, therefore, remains a problem for many thousands of women many of whom may earn in the region of £10,000 which, as Frances O' Grady, General Secretary of the TUC said, is barely enough to live off let alone to save.
We know that women still earn less than men in their careers, but this figure increases when women reach their 50s. All of this is made worse after the government decided to increase the state pension age.
Many women will want to continue working, but they must not penalised for only being able to work part-time due to responsibility for other people. Women's pay shouldn't be disproportionately affected because they have to take on caring roles. Neither should they give up decent pay or interesting careers often built up over many years.


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sites we love
minka kelly in our floral pippa dress
minka kelly looked as lovely as a walk in the park wearing our floral pippa dress while hanging out with mandy moore, jessica alba and brand stylist brad goreski, as seen on popsugar.com. the ladies stepped out to celebrate the launch of brad's new book, born to be brad, at the sunset tower hotel in los angeles at a swanky cocktail party hosted by kate spade new york creative director deborah lloyd.
want to meet brad? swing by our century city shop in los angeles this saturday, march 17th from 11:00 am to 1:00 pm, where he'll be signing copies of his new book over brunch and bubbly. see you there!
Filed under: hot off the press


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RNR Exclusive, Each Pair of Shoes is Hand Painted!
Orange Shoe w/ Colored Stripes on the Side, Turquoise Bronc
Size 7 ONLY!!
These shoes only come in whole sizes, 1/2 sizes order down!!
Not your size, you can get a custom pair hand painted on black shoes by calling our store at 620-384-7633!!
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Yesterday was probably the last day of warm we will have until next summer. I am so glad me and my sweet husband and Annie Jo got to spend some time together outside. I am starting to feel stressed as this next month is crazy busy. Why do we get stressed about good things? They are all wonderful amazing things.
We have family or friends visiting us every weekend in November. I have a ton of shoots lined up, including a super exciting one I get to do with Kinfolk Magazine. I got a bunch of film in the mail a few days ago, and I got my teaching certificate in the mail that makes me eligible to substitute teach in Chicago. I really am so excited about that. Blake has lots of work this time of the semester, so its good I have things to keep me busy, but I miss him already. Thank goodness I have this pup to soften the blow.
*in the spirit of halloween... listen to Ryan Goslings band Dead Mans Bones- here is a fav.


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It all starts with space.
Wherever we go, we take our (busy) mind with us. So, unless we are already pretty relaxed, doing nothing or doing something very mellow can actually feel more 'busy' and stressful than not taking a break. When our minds are running around like hamsters, there is a certain peace that comes with keeping busy. Yet, that kind of peace is very limited, and fragile, and we can't keep running endlessly.
So, today, a post on creating space when your mind is on a hamsterwheel, a.k.a. conventionally busy.
Going for a walk out in nature is good (very good) for HSPs. BUT, if you were fretting or stressing before you went for that walk, it will only get worse during. It's the same phenomenon that occurs during official meditation: you 'stop doing' and your mind starts throwing all kinds of garbage at you. And there you were thinking this would help you relax! On days like that, I go out for a walk and take my camera.
A camera is a powerful tool for creating distraction and focus simultaneously. The world looks different through a camera lens, making it entertaining. The camera gives you something to do, distracting you from what your mind was hamsterwheeling about. AND, a camera requires that you shift your focus from ideas to images, activating a different part of your brain, a part much less concerned with to do lists, and more with beauty.
In all these ways, a camera also helps you connect with your subject. You study it more, to find the right frame, the right angle, the right zoom, the best light. I spend a lot more time looking at a plant through my lens than I would just stopping to look at it without a camera. And I wouldn't even have noticed the earring (above right), that someone had lost and another person had found, had it not been for my photographic lens…
Taking pictures also provides a sense of accomplishment. It satisfies our need for results. Whether those results are big or small, important or insignificant is completely beside the point. The part of us that likes being busy, craves results. So when our busy brain is hamsterwheeling, we need to appease it a little to get "permission" to do something else. "Let's go DO something, let's go TAKE PICTURES" might be just the phrase to get that permission and prevent an onslaught of "there's no time", "you must finish this other thing first", "what's the point of that", and "I don't feel like going out" etc. etc.
There are some other smart ways to phrase the issue:
- "It's important to get some exercise, we'll be a lot more productive afterwards".
- "Studies have shown that 2 hours of daylight (= being outside) goes a long way to preventing Seasonal Affective Disorder".
- "Remember that promise of self-care? Well, this is it, this is how I need to show I care!"
If you have a dog, that of course makes it even easier.
Being a cat person, a part of me suspects that this is PRECISELY why people get a dog. But if you are a dog person, you'll probably disagree. The dogs in the audience (who's to say they're not reading this??) probably will agree, but that's a different discussion entirely.
Go out and take pics!


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The inquisition is scouring the land looking for practitioners of magic. Shockingly they have a lead. They have found someone that is rumored to know a practitioner... that practitioner is you!
Can you save your friend before they are tortured to death? or even worse, give you up?
This a homebrew system loosely based on a cross between Magicka (the computer game/mage suicide simulator) and paper, scissors, rock.
You are the Nobilis, humans elevated to godlike status in order to protect the core concepts of the world while your masters, the Imperators, fight an endless battle with beings from beyond space and time - The Excrucians - who seek to unmake everything.
You have nearly complete power over a concept. You could be the Noble of Air - controlling all aspects of the concept of Air. Not just air but the IDEA of air. The essence itself.
You could be the Noble of Lost Things and have control over all things misplaced or forgotten.
Whoever you are, you and your fellow Nobilis have been sent an unusual invite. One that could save creation once and for all. Or doom it. For the head Deceiver, the most famous and most powerful Excrucian has invited you to a ball. An event where it claims to find a peace between those from beyond Creation and those who protect it.
Obviously it's a trap. You'll want to pick your best formalwear for this battle.
Nobilis is a freeform diceless RPG that uses resource management to keep the pressure on as you play gods who are sworn to protect creation. Quirky, imaginative, and engaging - this is a classic game of divine power in a strange modern day setting.
Be prepared for anything.
Three to five Feegles o' the Heather Slopes Clan are sent to the town of Small Onion by their Kelda after she forsees sommat a-fallin' Pansy, grand-bairn of the old Hag there. A story of fightin', stealin', and boozin' - an' for every other problem you can alwa' steal a hat an' a big coat and operate it wi' sticks. The bigjobs won't know the difference.
Feegles are Pictsies - tiny little kilt-wearing people covered in blue tattoos and a bad attitude (w' a heart o' gold o course tho ye ken). Very tough and strong, but not a' that clever, so to speak. They are a creation of (GNU) Terry Pratchett. Knowledge of Feegles and the discworld they live on is useful but not necessary. Willingness to gie' any scunner a looks at ye funny a face full a heid, though, tha's a reck-u-uirement.
It was supposed to be the greatest day of your life, the pinnacle, you doubted it could ever be cooler than this; you were invited to a birthday party! But now you're here you're not so sure: someone's widdled in their shoe, the little kid next door is hyped on sugar, the birthday boy is crying, and now you all have to play Pass the Parcel. Just pray they don't get round to Charades or Pin the Tail on the Donkey.
Join the horror of a 5 year old's birthday party: the laughs, the tantrums, the food stains. But it's OK - nobody loses an eye!
But Nobody Loses An Eye! is a modern day live roleplaying game about the magic, chaos and terror of childhood, for 8-12 people. The characters are children in the 4-7 age bracket, at a fifth birthday party. While there are some competing goals and personality pressures in the game, But Nobody Loses An Eye! is mostly about giving people licence to let loose their inner five year old. The game will take about two and a half hours to run, including setup and debriefing. This game has a realist setting and is rules light. It also has a low entry threshold for people who have not attended a live roleplaying game before. While the overall tone is rather silly, there are some characters who have sad themes.
Dunhaven. The largest city in the world, the gateway to the new continent, home of freedom of thought and the new ideals. A place where nobles and common folk alike work together for the betterment of all.
Dusk City. The other side of Dunhaven. Home of The Right Kind of People. A place where all criminal underbosses work together for the betterment of all.
A diverse crew of criminal specialists have been called together to pull off a grand heist. Earn wealth, prestige, and most importantly - influence. But rumours of the heist are spreading, and the heat is on for this job to go off without a hitch.
Dusk City Outlaws is a fast paced and fun game about heists in a fantasy city. Players will be creating criminals at the top of their field and through the mechanics of the rules they will role-play the planning, preparation, and execution of their heist.
Each session will involve a different heist that is chosen based on the combination of characters the players choose.
One of Dusk City's greatest strengths is how it encourages clever thinking and planning from players without getting bogged down in hours of debate. Don't worry about analysis paralysis - DCO keeps the heat on and provides systems to prevent endless player debate while keeping things enjoyable and engaging.
Also complications can always arise that risk disrupting plans, so be ready to think on your feet!
January 1975. South Vietnam, near the Cambodian border. The lone survivor of a FUBAR black ops mission stumbles out of the jungle. Limping, bloody, barely alive. When debriefed they make a disturbing report. A hidden jungle temple. Attackers made of living shadow. Dead soldiers coming back to life, hungry for human flesh.
The brass is keen to chalk the report up to hallucinations resulting from injuries sustained, redact the failed mission into oblivion, and forget it ever happened. But for Marine Force Recon 666th Division, this sounds like the latest in a worrying trend of supernatural incidents just over the Cambodian border. A team is dispatched to investigate…
'Necropolis Now' is an action focused game using a modified version of Dungeons and Dragons 5th edition. (Sure other systems are probably more suited for this story, but I like to try twist 5e into weird shapes). Players will take on the role supernaturally empowered special forces soldiers in a story best described as Tomb of Annihilation meets Apocalypse Now. Get ready to love the smell of Fireballs in the morning.
The School for Enlightenment and Citizenship under St. Vartan and the King teaches an academic and practical curriculum, but its highest mission is to condition commoners to give up forever ambition, joy, true love, and any other emotion that runs hotter than lukewarm. Such passions and the magic they inspire are reserved for those with the correct breeding and quality - it's far too dangerous for the common folk. Clearly, this is the order of things.
You're being well paid to impersonate Royal Civility Assessors and sneak an important child out of this particularly chilly school. I'm sure you'll leave the place in good shape afterwards.
Spellbound Kingdoms is a swashbuckling-yet-totalitarian fantasy renaissance RPG. This is a prepublished adventure. Also this game has achievements if you like that kind of thing.
You know that TV show with the vampire, the werewolf and the ghost all flatting together? It's pretty funny, until it gets really dark and sad...
well this game is the game of that idea. You're all not quite human and you're all flatting together. Sure it's cute that the zombie is making friends with the kid next door but is it really safe for him to be babysitting them? Who's turn is it to do the dishes anyway? And why does the new flatmate keep drowning people?
Blood and Water is a shared narrative game, character and player driven. Expect black comedy and emotional connections.
KapCon 2018 is open for registration. Please fill out the form here:
As usual, we'll be doing this "shark week" style, with games allocated on preferences after a week. So there's no need to rush the form in a giant gaming frenzy.
We're still after games, so if you'd like to run something, please fill out the form here. The structure of KapCon means that on average everyone needs to run a game, so please do your bit.
If you've forgotten your username or are having trouble logging in, please email email@example.com.
It's the end of Year 13 (Seventh Form) at Raumati High School, and Mr. O'Strate's theatre class has just performed 'Much Ado About Nothing' as part of the school's cultural concert, to rapturous applause. You all decided to attend the cast party at Leonato's place, while his parents are out of town, because they've got a pool and a well-stocked liquor cabinet that would have kept you busy, even if Don John didn't bring the keg. Needless to say, you all got absolutely hammered.
Now it's the next morning, and you can only remember bits and pieces of what you did last night. Crawling through the wreckage of the living room in the late-morning light, you've got to ask yourself - who was screwing in Leonato's room? Why do Benedick and Beatrice hate each other even more now? And what was in that weird green bottle?
'Quick and Queasy' is the fifth and final Shakespeare game for 16 players. It's about looking forward to the future and trying to remember the past. It's about romance and sex and melodrama and other poor teenage choices. Knowledge of 'Much Ado About Nothing' is fun if you're playing, but not necessary. While the game is light-hearted and funny, sensible players are preferred to handle the game's more adult themes.


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I'm back from the land beyond internet, and shamefully, I have only completed one book in the last five weeks. I can blame this on a variety of dramas, and a new job, and a new city, but it's partly an excuse.
However, the book I did finish I loved.
Firstly though: a note on the cover art. Truly is a remarkable feat of marketing isn't it? I read it in the blue Dan Brown-alike, and it completely mis-sells the book as a Templar-secrets-airport-novel deal, when in fact it is absolutely nothing of the sort. Cynical marketing to the point of beggaring belief.
But what is
The Magicians
? It is, put very simply, Harry Potter for grown-ups. And that isn't being reductive: the comparisons are worn clearly on the sleeve of the writer. Quentin is a dissatisfied, morose but intellectually gifted teenager who suddenly finds himself invited to Brakebills Academy, a faux-English boarding school in a magic-shrouded area of New York. Within the course of the novel, he graduates, and he and his friends go off on a magical quest to the land of Fillory to overthrow the forces of evil.
So far, so seventies paperback. But what set
apart for me, and made it so compulsively readable, was how the world became real. Not real in a JK Rowling way, who populates her world with all sorts of inventive details–real in a down to earth, believable way. Magic is not exciting–it is repetitive, difficult and frequently boring. His friends are not a pleasant bunch of misfits; they are mostly borderline sociopaths with alcohol problems. And most importantly, magic does not make them or him happy. Instead it just feeds the festering dissatisfaction that lurks under the narrative, as if Douglas Coupland had written
Lord of the Rings
Which brings us to their magical quest, to the land of Fillory. Fillory is a fictional set of novels within the novel itself, that Quentin has obsessed over since his childhood. The novels are his safe place, the untouchable black and white fairytale world of heroism and pageantry the retreat he uses to comfort himself–until they turn out to be real over the course of the story, and they travel there themselves. Fillory is one of the crowning glories of the books. They are a pitch-perfect version of Narnia without veering into either parody or pastiche; they are a clearly recognisable parallel, but more importantly, my
would I like the series to exist. There are knowing nods all the way through the book to the Narnia — the fourth book that no-one bothers reading, for example, or references to the supposed history of the Barries.
I also found myself veering into reviewer-purgatory–it's been so long since between completing the novel that I have read other reviews before writing my own. Most are favourable, but there's a distinct block of reviewers who slate the novel for it's depressing, moony attitude and unlikeable characters, principally Quentin. And it's made me start to look back and consider his character. Actually, yes, he is mostly an ungrateful, amoral, grumpy arsehole. But as a reader I am pathologically always on the side of the protagonist, and none of these things never occurred to me when I was reading it. His troubles, his disillusionment, they all rang true. Maybe it's a generation thing. I'm twenty-something, and half my life revolves around the same predicament that
The Magicians
spins on: why isn't life as magical as literature?
Now don't get me wrong: this is not a literary musing with no plot. There is plenty of plot, and it moves forward fast. Even the final showdown satisfied me, and there are few novels I've ever felt properly achieve that. And to top it all, I have just discovered that there is a newly released sequel, the first purchase I have made for my new Kindle!
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This reformation Sunday, our guest minister, the Rev. Dr. Sarah Travis, preached to us using the parable of the mustard seed.
As it grew to unprecedented size, the mustard seed was able to shelter all manner of beings. We are challenged to work so that the Kingdom of God is able to grow within and outside of us to similar unprecedented size. Sometimes we feel that God's Kingdom is simply a seed—not yet showing the potential growth and strength it has. At other times, we see it growing in small and large ways, but have we yet (or will we ever in our lifetime) see its full growth?
As Christians, we look to the Kingdom of God for hope. We are daily reminded of the results of natural and man-made disaster. Yet always, our peace is found in the surety that God is with us always. There is hope in spite of the hopelessness so often seen around us. We are called to plant, protect, and then wait.
The Kingdom of God surely is our strength.
Billie S.


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Atlas Plastics is celebrating 43 years of successful rotational moulding.
Atlas Plastics Pty Ltd is a manufacturing company with our head office and factory based in Klerksdorp in the North West Province. Rotational moulding and extrusion are the two manufacturing processes used to produce a variety of products. We are nationally represented throughout South Africa.
The core ranges of products that we produce are:
- Portable Toilets
- Guard Huts
- Portable Showers
- Sanitation Systems
- Water Tanks and Drums
- Plastic Bins
- General Plastic Products
- Plastic Pipes
We also manufacture a range of products which are custom made for specific customers. These products are the culmination of research and development between our customers and ourselves to ensure the end product is exactly what they require.
Our research and development department uses state of the art computer equipment and applications to design, develop and test products. We are continually exploring and stretching the boundaries of roto moulding while designing new and innovative products.
Our origins date back to 1969 when the business started in a garage in Klerksdorp. With many years of production and experience we continue to look forward into the future and strive to – mould a better tomorrow.


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Here is an observation. What is the characteristic of content presented at a conference run by an analyst company? Out of all the ideas out there that could be discussed and presented at a conference you could create two groupings, one those that the analysts think they can make money on and the other ideas they don't make money on. Oh, there is a third group, those ideas that not only don't make money for the analyst company, they disrupt their business model.
What will be presented at the conference? Yep, those ideas that they make money on. I have way more fun discussing those ideas that are disruptive, and figuring out how to make money with those ideas. Don't analyst present disruptions? Yes, after they have figured out how they will make money from the disruption.


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The Full 90
How and where to get your post-World Cup soccer fix
It doesn't matter if you're a recent World Cup convert, a long-time Cauldron stalwart, an international futbol purist or just a little soccer curious — now is a great time to be a soccer fan in America.
With the World Cup — an unquestioned success in TV ratings and stories about America's growing passion for the game — in the rear-view mirror, the focus turns to club soccer. And, man, there's a lot of club soccer to be watched in this country.
Between our domestic leagues, international friendly tours, massive broadcast packages of European competitions and constant transfer coverage, the beautiful game never seems to take a day for beauty rest.
If you're new to soccer, this can be a bit confusing. Soccer is an international sport that doesn't actually have an off-season — European leagues stretch from August to May, Major League Soccer runs from March to December and a variety of international competitions (coming in 2015: The Gold Cup and Women's World Cup) fill up the rest of the time.
Which means, if you need a soccer fix, it's usually not too hard to find. But it can be a little difficult to figure out where to start looking.
There really isn't an NFL or NHL that dominates the landscape as the de facto top league*. The English Premier League is the most visible and accessible in this country. Spain's La Liga features two of the best clubs in the world in Barcelona and Real Madrid. Italy (Serie A) and France (Ligue 1) are both entertaining. The German Bundesliga is highly underrated but difficult to find on your TV dial.
*You could argue that the UEFA Champions League — basically, the best European clubs playing each other — is that league. It's carried by Fox Sports and starts in August as well. If you were a big fan of getting together during the middle of the afternoon to watch a soccer game at a bar with a few friends, the Champions League is just what you're looking for — nearly every game kicks off in the mid-afternoon on Tuesdays and Wednesday.
Some of the biggest and best clubs in the world are about to touch down in the U.S., including English champions Manchester City (who will be at Sporting Park next week for a friendly with KC), Real Madrid, Manchester United, Liverpool and AC Milan. Most will be playing each other and/or MLS clubs. German champions Bayern Munich will face the MLS All-Stars in Portland on Aug. 6.
Those clubs are all touring the States in preparation for the coming seasons in Europe. Which are just about a month away. (Again, soccer never takes a break.)
Our domestic league, Major League Soccer, isn't quite on par with those leagues at the moment. But it's often very entertaining — even if the TV numbers have yet to quite catch up. (Next year ESPN, Fox and Univision will start a massive new broadcast deal with the league.)
A good place to start with the league would be this weekend's match up between Sporting Kansas City and the Los Angeles Galaxy, two of the league's best teams playing at one of the league's best stadiums (Sporting Park) on ESPN2 Saturday at 5 p.m.
Another big, easy-to-find MLS game this weekend is the Portland Timbers vs. Colorado Rapids on NBC Sports (9 p.m.) on Friday. Portland is another soccer-crazy town with excellent atmosphere.
The women's domestic game is also in full swing with the National Women's Soccer League. FC Kansas City, currently in second place this season, will be in action tonight on the road against the Western New York Flash (6:30 p.m.). The NWSL broadcasts games live on YouTube.
While I heartily advise new soccer fans to give MLS and the NWSL a try, the allure of European soccer* is hard to resist. If you're fortunate enough to have a decent TV/internet set-up, European club soccer is incredibly easy to find in this country.
*Something to remember if this is your first foray into picking a soccer club: There are no wrong answers and you don't have to settle on one club. Unless your clubs are heated rivals in the same country.
The English Premier League starts on August 16. Every single game is broadcast in this country. Seriously. Every. Game. And NBC Sports does a fantastic job with its coverage as well.
La Liga, Serie A and Ligue 1 all kickoff in mid-August on BeIN Sports. (The channel is available on AT&T U-verse, DirecTV, Dish Network, Time Warner and Google Fiber.)
The Bundesliga unfortunately is a bit harder to find in this country. The TV rights in this country are held by GolTV, which is a lot harder to find on your cable dial. (I'm a DirecTV subscriber right now, and it's only part of the expanded Spanish-language tier.) Thankfully, the Germans are coming to Fox in 2015.
A little bit closer to home, Mexico's Liga MX can be found on ESPN Deportes, Fox Deportes and Univision. The fall season opens this weekend.
Now, go watch some soccer.


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More videos of the True Blood cast at RomaFictionFest 2012 have emerged! Yesterday I posted photos and videos of Alexander Skarsgård (Eric Northman), Kristin Bauer van Straten (Pamela Sywnford de Beaufort), and Valentina Cervi (Salome) on the pink carpet. Today I have a video of them signing for fans on the red carpet and doing a Q&A prior to the screening of the first two episodes of season 5. The first video has a part of the Q&A in it but the second one is the entire thing. It includes Alexander saying he missed his daughter while filming last season and he had to go all the way to Rome to find her. Aww! Enjoy!
Sources: YouTube.com- "Alexander Skarsgård, Kristin Bauer and Valentina Cervi at Roma Fiction Fest 2012″
YouTube.com- "Alexander Skarsgard, Kristin Bauer e Valentina Cervi #RomaFictionFest"
Image Credit: Elisabetta A. Villa, Getty Images
Video Credits: Deborah Swain and SaraToddeWinchester


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Killings by persons who were insane, deranged or temporarily incapacitated mentally occur throughout this data set. The standard for proving insanity was the McNaghten test, the standard being that the actor did not know what he was doing or did not know that it was wrong. This standard is still used in most American jurisdictions today.
Medical treatment in public hospitals for the insane and mentally deranged was plagued by the same corruption and inefficiency which characterized other public health facilities in Chicago.
The first public mental hospital was part of the County Hospital.
For further reading: Thomas Neville Bonner, Medicine in Chicago, 1850-1950, U. Illinois Press, Chicago,1991.


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Foresight Archives
Eighth Foresight Conference to Examine Expanding Field of Molecular Nanotechnology
Growth in basic research rapidly bringing nanotechnology closer to important practical applications
The Eighth Foresight Conference on Molecular Nanotechnology will bring together leaders in the field of molecular nanotechnology for a comprehensive overview of this rapidly expanding area of research and development. The Conference will be held in Bethesda, Maryland from November 3-5, 2000 at the Hyatt Hotel, One Bethesda Metro, Bethesda, Maryland 20814.
This conference is a meeting of scientists and technologists working in fields leading toward molecular nanotechnology: thorough three-dimensional structural control of materials and devices at the molecular level.
"This year's conference is particularly important," said conference Co-Chair Jan H. Hoh, a researcher with the Department of Physiology, Johns Hopkins University School of Medicine. "Advances in basic theory and experimental research are rapidly bringing nanotechnology closer to important and practical applications. In addition to the growth in basic research activities related to nanotechnology, we are also seeing increased interest from the business and venture capital sectors seeking to turn the results of that research to real-world uses."
Over the next few decades, manufacturing is expected to undergo a profound change. Advances in miniaturization will reach the level of individual atoms and products will be designed and built to atomically-precise specifications. In the last year alone, several leading researchers in such diverse fields of molecular electronics and fullerene nanotube materials have formed private-sector firms with the aim of developing commercial products based on their nanotechnology research.
The conference will cover topics relevant to the pursuit of molecular control, drawing from fields such as molecular electronics, biochemical molecular engineering, scanning probe microscopy, supramolecular chemistry and self-assembly, natural and artificial molecular machines, nanomaterials and mechanosynthesis, mechanical engineering and robotics, and applications of nanotechnology.
This year's keynote speaker will be Raymond Kurzweil, Kurzweil Technologies, Inc.; Recipient of the 1999 National Medal of Technology Award. He will speak on "The Twenty First Century: A Confluence of Accelerating Revolutions."
This year's conference will also be the first held since the advent of the National Nanotechnology Initiative (NNI), proposed by President Clinton in his request for the Fiscal Year 2001 U.S. federal budget. The NNI proposes a $227 million increase in the government's investment in nanotechnology research and development, and will nearly double federal spending in the emerging field of nanoscale science and technology over the next five years. The plan calls for to a total of $497 million in nanotechnology research and development spending for FY2001.
Cheryl L. Shavers, Ph.D., Under Secretary of Commerce for Technology at the U.S. Department of Commerce, will participate in a special session during the conference and speak on the topic of "Nanotech Enterprise." Dr. Shavers oversees the department's Technology Administration and the Office of Technology Policy. As Under Secretary for Technology, she serves as senior advisor to the Secretary of Commerce in forming new policies and program initiatives in the areas of science and technology.
Annual Feynman Prize Awards
In addition, the 2000 Annual Feynman Prizes in Nanotechnology will be awarded during a special evening banquet session. The annual Feynman Prizes are sponsored by the Foresight Institute to recognize recent achievements that contribute to the development of nanotechnology, and to encourage and accelerate that development.
Two prizes, in the amount of $5,000 each, will be awarded to the researchers whose recent work has most advanced the development of molecular nanotechnology. Separate prizes will be awarded for theoretical work and for experimental work.
The Feynman Prizes in Nanotechnology are named in honor of Nobel laureate physicist Richard P. Feynman who, in 1959, gave a visionary talk at Caltech in which he said "The problems of chemistry and biology can be greatly helped if our ability to see what we are doing, and to do things on an atomic level, is ultimately developeda development which I think cannot be avoided."
Additional Information Available on the Web
For more information on the conference, see the conference Web page at: http://www.foresight.org/Conferences/MNT8/index.html
For more information about the Feynman Prizes in Nanotechnology, visit http://www.foresight.org/about/2000Feynman.html
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Project Details
To finish the Centerpoint Kenyon Court Connector, Branscome had to overcome the challenges presented by the long, wet winter. The jobs was to build a road to allow development of an 800 acre industrial park, so we cleared the land, installed the storm sewer, water and sewer pipes, placed stone, paved, and laid down curb, gutter, and sidewalk. In order to maintain Centerpoint Properties' development schedule, Branscome fast tracked the road construction. We hope this project brings more jobs to the area through industrial development.


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"Love Forever" by The Babe Rainbow.
Another case of a modern band looking and sounding old. Still, the song is catchy and feels like the perfect day before Valentine's Day pick.
"One Part Plant" by Jessica Murnane.
I know I mentioned this just a couple of weeks ago, but my advanced copy came in the mail today and it is superb!
First off, the foreward by Lena Dunham is wonderful. Second, I want to make everything. Third, it makes plant-based meals easy and approachable. I'm more likely to make things again and again if the recipe doesn't confuse me or require extensive grocery lists.
Plus, the glimpses of Jessica and her wardrobe and family are beautiful. I want what she is eating and wearing.
Particularly Medjools or Deglet Noors. Plain, stuffed with almond butter, thrown in a smoothie, covered in chopped nuts... I am liking any and all varieties.
Bucket list: get a date shake in Palm Springs.
A faux fur bomber.
I had a couple holiday returns and exchanges, so that left me with some gift funds to use for something new. I had been eyeing this faux fur bomber after seeing it posted on Studio DIY, and when it went on sale, I decided this would be my belated present.
The color is amazing. I only wish it would actually get cold again here in Florida.
Last night, the first episode of the final season aired. It was a really good one. Without spoiling anything, my favorite parts were: Riz Ahmed, the "Modern Love" column and Montauk ocean feelings.
I've been watching this show since the beginning and have always appreciated Lena Dunham. I feel like as a 20-something female in flux (life and confusion and emotions and dreams), I can always relate on some level.
I'm excited for this last season and a bit sad for the end.
Glittery, shimmery, sparkly socks.
Perfect for this in-between weather, I could use a selection of sparkling ankle socks.


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National States Geographic Information Council (NSGIC) released Best Practices for Geo-Enabling Elections, aimed at decision-makers in elections management across the nation. The guidance, developed in collaboration with ten states and subject matter experts from both elections and GIS fields, is the result of a two-year project focused on reducing election errors.
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So I discovered a group on Facebook for No Poo and Low Poo enthusiasts and read up on different methods. On Dec. 30th I began a new quest for healthy hair.
For those of you unfamiliar with the No Poo movement (he he he, I couldn't resist!) here it is in a nutshell: stop using commercially made shampoo and conditioner. Styling products too. Wash your hair with homemade concoctions. I'm not a dirty hippie. I don't go weeks without bathing. I don't smell nasty, I don't look oily. My hair usually has no scent at all, which kind of bugs me to be honest. I will often add essential oils to my potions to make my hair smell yummy, or put some on my hair brush. I don't want to be that woman who walks into a room and everyone gags from the overpowering fragrance, but a little bit of scent is lovely.
It's been quite a journey of experimentation. I tried water only, then acid only. I washed occasionally with egg yolks, shampoo bars, or low poo to get out any hot oil treatments that I did. I tried every conditioning rinse under the sun. I made my own hair gel, leave in conditioner, hairspray, and sea salt spray. Some things were a total failure but that's how you learn, right?
Here are some before and after photos.
The top two photos are from my low poo days and the bottom two are what my hair looks like now. My hair looked nice in the before photos, right? That took a TON of styling product to smooth it down and total dependence on a blow dryer and flat iron to style it. Plus frequent dying to cover my grays (gaaaaah!) Air drying without product was simply not an option. Here's what it looked like air dried:
Ok, to be fair, that was in Key West in July, quite possibly the most humid place on earth. South Florida in the height of summer is the armpit of hell. But still, not a good look.
So what did I do to improve the health of my hair and save a chunk of money to boot?
Five Commandments of Hair Health
#1: Thou shalt not use anything on your hair with the word iron in it. That means you, curling iron. You too, flat iron. Blow dryers are ok on low heat only! And only occasionally. But 90% of the time or more I let my hair air dry.
#2: Stop using harsh, chemical-laden hair color and start using henna. Henna is a plant. They pick the leaves, dry them, and grind them up, just like basil or oregano. You buy the henna powder and mix it up with the liquid of your choice (water, tea, vinegar, lemon juice, yogurt, coconut milk, etc.) to make this green mud that's the consistency of pudding. It's bizarre and it smells like wet hay. You apply it to your hair and leave it on for hours instead of minutes. I'm not gonna lie, it ain't pretty. I spend my day praying the UPS guy doesn't ring my doorbell. But it is GOOD for your hair. It's so good, you can do it every week if you want to. I color my roots now once every 2-3 weeks and I'm doing zero damage to my hair. In fact, I'm conditioning it. If you don't want red hair you can try indigo or cassia, or a blend to get the right color for you. It requires more advance planning, to be sure, but it's no more difficult than dying your hair at home with a box of Nice N Easy and it costs waaaaay less than going to the salon. And it doesn't fade. It is truly permanent. I've heard it said that henna is not a fling, it's a marriage. I thought long and hard about going this route due to its commitment but I'm so glad I did!
#3: Wash your hair no more often than every four days. Even if you don't do the whole no poo thing. Here's my very unscientific take on traditional shampoo:
Shampoo is designed to remove every ounce of oil from your hair. Especially if it uses sodium laurel/laureth sulfate. That will degrease your driveway. Unfortunately it removes all the natural oils too (namely your sebum) which is good for your hair. Sebum protects your hair, conditions it, and lubricates your scalp. Remove it all and you will have dry hair and scalp, so you spend lots of money on artificial products to replace all the oil you just stripped out. When I used to use drugstore shampoo there was no way, absolutely NO WAY, I could not follow it with conditioner. It felt like straw in the shower, I couldn't detangle it, and looked hideously awful. I used twice as much conditioner as I did shampoo and because I have thick hair, it was not uncommon for me to use a whole bottle of conditioner in a week or two. But I digress...
When you wash with shampoo your scalp says, "Oh crap! She just removed all the sebum. Let's make more, pronto." So the next day you're already oily, and the day after that you look like you haven't bathed in three weeks. So you feel like you HAVE to wash your hair. Then your scalp says, "Dammit! She did it again! Ok, back to the drawing board." So it's a never-ending cycle. The more you wash your hair, the more you have to wash your hair.
How do we fix this? Stop using products that strip all the oil from your hair, and stop washing daily. If you're not ready for no poo, use low poo products. That means no sulfates, no silicones, no parabens. Not in your shampoo, not in your conditioner, not in your styling products. Not ever. Then start washing your hair every 4 days. You will be a greasy, nasty looking mess for a while. Will that be a week, a month, six months? It's different for everybody. How greasy your scalp gets now and how often you wash now plays a big part in this transitional period. For me, it was super short. I had a week of looking greasy and that was it. Hopefully your hair is long enough to put in a bun, french braid, or other undo. Invest in lots of headbands and cute scarves. They will camouflage your nasty roots until your scalp gets the memo and says, "Oh! The sebum is still there. No need to make more. Got it."
#4: Thou shalt feed your hair with food from your kitchen.
If you want to go even further, stop using anything on your hair except all natural (usually food) products. You can wash your hair with raw eggs, castile soap mixed with coconut milk, rye flour, honey and aloe, soapnuts, shampoo bars, baking soda, oat milk… the list goes on and on. You can wash your scalp with nothing but water too. I've never struggled with an oily scalp, except for that first week of transition. My issue has always been dryness, even though I now live in the hot and humid south. I tried acid only (AO) for a long time, which is where you don't use anything that removes oil on your hair since there's really none to remove. I used lots of ingredients that are conditioning, like coconut water, molasses, coconut milk and aloe, honey, coffee, tea, and beer. The problem is that I want some sebum! I want to be able to brush my hair before bed and have it be smooth and glossy and feel amazing. If there's no sebum to distribute down the length of my hair it just gets dried out.
So now I'm washing every 4 days with coconut milk and castile soap using this recipe: http://www.onegoodthingbyjillee.com/2012/03/homemade-coconut-milk-shampoo.html. I am washing more frequently to increase sebum production, which is the exact opposite of what most people need. I'm just weird that way. I don't have dandruff or an itchy scalp, thank goodness, but my scalp just doesn't get greasy. I have not washed for three weeks at a time (I would usually get my hair wet and scrub my scalp with water every 2-3 days, then follow with some sort of conditioning rinse) but my scalp was never oily. Maybe this will help my scalp produce enough sebum to protect and condition my hair without making it greasy. That's my plan anyway. It's only been two weeks so the jury is still out. Because castile soap is extremely alkaline you need to use an acid rinse afterwards to restore your hair's pH balance so I use a cup of water with a spoonful of lemon juice in it.
I like to do lots of deep conditioning too since I'm trying to make up for years of harsh treatment of my poor hair. The best conditioner I've ever used is this recipe below.
Mix one part canned coconut milk (the fewer ingredients, the better) with three parts aloe vera juice or gel (found in health food stores or in the laxative section of places like Walmart.) Pour into an ice cube tray and freeze. Drop one cube in a cup of hot water and let it dissolve. Then dunk your ends into the mixture first. Pour the rest over your head, comb through with a wide tooth comb, cover with a shower cap, and leave on for 5-60 minutes. I like 20 minutes under a hood dryer on low heat. Then rinse with cool water. Don't use two ice cubes thinking more is better. Coconut milk is full of healthy fats and therefore oily, so use too much and you won't be able to get it out without washing. One cube is just right. I should say that I have very thick, coarse hair. It's not fine and I have a ton of it. If you have fine, oily hair you might apply only from the ears down, or use even less than one cube. You may need to experiment if it weighs down your hair or makes it look oily.
5: Thou shalt scour YouTube and the internet for no heat curling methods. Seriously headband curls and sock buns are my best friend these days.
This is from an overnight sock bun. Just put a bun on the top of your head before bed and wake up to big, loose curls. There is no product in my hair, I swear to you. No gel, no hairspray, no silicone serum. I rub some jojoba oil or argan oil on my palms and smooth them over my hair if it looks frizzy, but that's the extent of my routine these days. Here's the tutorial:
This is from scarf curls. I took this photo at 7:30 pm, so you can see they had lasted all day and still looked great.
The curls above are headband curls. You would swear I used a big barrel curling iron, wouldn't you? I made my own tutorial since most versions give you a big flat spot on the crown, which I hate. I need big hair!
Straightening using ginormous velcro rollers. It's really interesting the way my hair color changes in different lighting. Sometimes it's dark brown, sometimes it's deep red, and in the sun it's super red.
And last but not least, more scarf curls. I used smaller sections and ended up with spiral curls.
You'll notice how much my hair has grown too! I really should have measured it before I began this journey but the photo below is from November 2014. I had just gotten it cut and colored at the salon. She used all kinds of straightening serums, a blow dryer with a round brush, and a flat iron.
This one I just took last week on April 20th after a recent henna application. This was after air drying and I think I had used some aloe juice as a leave in conditioner. I mix it 50/50 with water, put it in a spray bottle, and spray it in after I get out of the shower. I definitely need a trim along the bottom but now that it's growing so much I don't want to cut it! And look how shiny it is. That's from the henna, lots of deep treatments with coconut milk and aloe, and overnight oiling. (That's where I massage jojoba oil, coconut oil, avocado oil, or whatever suits me that day into my scalp at bedtime. I comb it through, put it up in a bun, sleep on it, and wash it out the next day with the castile soap/coconut milk shampoo.)
You be the judge! Seems to be working to me.


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13 June 2009
Along the SeineCategory: travels
Author: Buckeroomama
Pour vous, Jennifer (It's a Beauty Filled Life)!
Chris and I were walking along the Seine and saw this. I just had to snap a shot... from way across the river. That was as close as my zoom would take me.
- Jennifer said...
Ahahahahaaa! Thank you, thank you, thank you! I love it! I love this guy! Just sunning in a Speedo along the Seine! Ugh, to live like the Parisians!
- 13 June, 2009
- a Tonggu Momma said...
Does that mean that the rest of us aren't supposed to look?
- 13 June, 2009
- Jenjen @GottaLoveMom said...
Time to get super zoom lens!
- 14 June, 2009
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Standard Flexo Printing
Standard flexography is a highly efficient printing method for carton blanks. It is mostly used for designs containing large solid areas of pure colours, bold and sans-serif typefaces and motives where colour-to-colour register accuracy is not decisive.
Super Flexo Printing
Through continuous investment in new generation, high-quality, up to eight-colour printing machines, Elopak's flexo print quality and efficiency has improved significantly. Super flexo is ideal for designs that require more accurate colour registration and 4-colour illustrations with limited image resolution.
UV-Flexo Printing
Due to use of UV curable printing inks and fixed printing ink colours, (EloChrome) this process offers significant advantages compared to any other printing process.
The highest quality state-of-the-art printing machines, printing inks, in-house reproduction and plate making permits excellent reproduction and print accuracy for the printing of high resolution, glossy tones, images, lines and fine types on our substrates.
UV Flexo printing is suitable for a wide range of image complexity and provides, besides excellent print quality, good ink resistance properties and important environmental, health, safety and production flexibility advantages.
High resolution, high contrast photographic motives, tones and solids can be reproduced using process printing ink colours or in EloChrome multi-colour printing for the larger colour gamut without limitation.
Offset Litho Printing
Elopak offers offset printing for high print quality demands (limited to North American markets). Offset allows reproduction and printing of solids, photographic images and fine screen rulings.
Our sophisticated offset printing machines are equipped with the latest technology. This includes UV ink curing which enables high-quality printing on PE coated board for our blanks.
Offset litho print is suitable for photographic motives in 4-colour process printing and designs requiring reproduction of details and gradations. 4-colour process printing can be combined with a maximum of two spot colours.


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1: Overtrain
The GAA player is typically raised on two types of training session. 1. Run as hard as you can, and 2. Hurl/ play football as hard and fast as you can. This quickly leads to a burning out of the energy reserves and the onset of an overtraining effect a few months into a training program. In addition, if this is how you train, you will be too tired to spend some quality time working on your skills, doing mobility work, or recovery work. In a nutshell. If you are always training at '100%', you can be sure you are not improving as much as you should, and injury/ burnout are waiting around the corner for you with a baseball bat in hand to beat you with. Talent is Overrated by Geoff Colvin is a great book that delves into the 'mysteries' of worldwide talent beds in various activities from Tennis to school teaching. One consistency across all talent beds is that the champions all spent considerable amounts of time practicing their skills slowly, and sometimes even without a ball. This reinforces the motor patterns of the skills, and also allows for longer practice periods. You could practice slowly, or without a ball for hours, but you can only practice at high speed for a limited time before fatigue sets in. I think we need to approach our training a bit differently, and spend more time deep in the skills, practicing them at high speeds but also in a slow and precise manner to ingrain the pattern, and also allow for recovery from the hard sessions.
2. Neglect Mobility Work
I hold out hope that this point is on the way out, but again, popular culture in the GAA dictates that you do a bit of mobility in the warm up of training, and a quick stretch before hitting the showers, and that is the height of your mobility work for the week. This is probably the number 1 reason why I have some many young players coming in with pulled hamstrings, or a sore groin. Players need to learn the difference between using mobility exercises to warm up, and spending 15 or 20 minutes a day doing some flexibility work. Here are some mobility exercises that we use for our strength training warm ups.
3. Eat too much Pasta
For some reason or another pasta has become the staple of most peoples pre-match routine. Most people accept pasta as the gold standard of pre competition energy supply, without experimenting with other types of food, or exploring whether or not pasta is the right food for them to eat. Pasta, being made from flour, has quite a dramatic effect on blood sugar levels, and also is not easily digestible by most people, leaving them gassy and/ or bloated, neither a good feeling to carry into a game or competition! Try quinoa, cous cous, sweet potato, basmati rice, wild rice, or brown wholegrain rice for alternative sources of carbohydrate before your next training session and see how it feels compared to the routine plate of pasta.
4. Focus on Bench Press
It certainly is a positive thing that GAA players are investing some solid hours into their gym training these days, especially during the preseason. However, all gym sessions were not created equal. I see a lot of folks that are starting out with their training programs, and head straight for the bench press. The reasons for this is probably that the bench is easy to figure out ('Lie under bar, lift bar'), and it seems like a manly exercise to do in the gym. However, in the day where most of us suffer from a kyphotic posture where the chest muscles are tight and the shoulders pointing forward, the bench press is the last thing you need. Substitute your bench press for dumbbell press, or dumbbell press on a swiss ball, and be sure to add in plenty of rowing exercises (bent over row, horizontal row, single arm row, prone row ect ect) to counter the pressing. 2 rowing exercises to 1 pressing exercise is a good ratio to work from. If you want to go to the next step, then spend time developing good upper body and lower body mobility so you can spend some time with our friends Mr Deadlift and Mr Squat (only when mobility is sufficient for perfect technique).
5. Don't Learn from Every Game
Around March time, games start coming thick and fast for most GAA players. If you want to be on top of your game come championship time, then learning from every experience is crucial. This is an element of training that is being tapped into by most county teams, and some clubs, but few players. Getting feedback from performances is a vital element of the post game or post performance in sports and events all over the world. Its how we note what went well, and what we need to improve on. If we know what we need to improve on, then we can make an action plan for improvement. You can get feedback from the coach, a friend in the stand, from video playback, and also by making post match notes in your training diary. Here are some things you can score yourself on after a game. Score yourself out of 10, and give yourself comments on your performance. It is a good idea to consult with coaches when doing this. Find your weak points, work on them, and set a target score out of 100 for the next game.
- Workrate
- Winning Possessions
- Defensive Play
- Offensive Play
- Fitness
- Self Belief and Confidence
- Team Work
- First Touch
- DIscipline
- Reading the Game.