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Ipswich Elementary School menu
Breakfast is subject to change. Available daily are muffins, bagels, cereal, hardboiled eggs, yogurt, breakfast bars, fruit smoothies and fresh fruit. Breakfast is $1.75, reduced $.30.
Lunch is subject to change. Fresh fruit and veggies served daily. Water is available at dispensers free of charge with your own water bottle. Bottled water is available for purchase. Lunch is $2.75, reduced $.40.
Monday, Dec. 9: French toast sticks, sausage links and oranges
Tuesday, Dec. 10: Bacon, egg and cheese muffins and oranges
Wednesday, Dec. 11: Pancakes, sausage links and grapes
Thursday, Dec. 12: Waffles, bacon and apple juice
Friday, Dec. 13: Cinnamon bun, yogurt and apple slices
Monday, Dec. 9: Italian trio — ravioli, mozzarela sticks and meatballs, breadsticks and fresh tossed salad OR nachos power pack
Tuesday, Dec. 10: Taco Tuesday with seasoned beef, lettuce, tomato, salsa, shredded cheese, black beans and rice OR creamy hummus and pita chips power pack
Wednesday, Dec. 11: Creamy macaroni and cheese, barbeque pulled prok, broccoli, Texas toast and mixed fruit OR pretzel and choice of egg, yogurt or cheese stick
Thursday, Dec. 12: Beef teriyaki, vegetable lo mein, pineapple and pudding OR fish sticks and sweet potato fries
Friday, Dec. 13: Gills cheese pizza, pepperoni and fresh-tossed salad OR deluxe tuna wrap, lettuce and tomato power pack
Ipswich Middle/High School menu
Breakfast is subject to change. All meals include a serving of whole grains, fruit and a 1% or fat free milk. Available daily cereal, cereal bars, oatmeal, bagels, muffins, fresh fruit and more. Daily specials—gluten free options available daily. Breakfast is $2, reduced $.30.
Lunch is subject to change. Available daily are deli bar, salad bar, pizza and daily specials. All meals come with a serving of whole grains, fruit, vegetables and a eight ounce 1 percent or fat free milk. Gluten free options available daily. Lunch is $3, reduced $.40.
Monday, Dec. 9: Scrambled eggs, ham, half an English muffin and apple slices
Tuesday, Dec. 10: Sausage, egg and cheese sandwich and fruit cup
Wednesday, Dec. 11: Breakfast pizza with ham, egg, onion and pepper with cheese and orange smiles
Thursday, Dec. 12: Fresh-baked turnovers and yogurt parfait
Friday, Dec. 13: Bacon, egg and cheese sandwich and peaches
Monday, Dec. 9: Meatloaf sandwich, potato wedges and green beans
Grill: Grilled cheese
Tuesday, Dec. 10: Nachos with all the fixings and corn salsa
Wednesday, Dec. 11: Bacon cheeseburger, buttered noodles and carrots
Grill: Rib-a-que sandwich
Thursday, Dec. 12: Chicken patty, broccoli with cheese and chick pea salad
Grill: Teriyaki sub
Friday, Dec. 13: Mac and cheese, garden salad and dinner roll
Grill: Barbeque chicken sub


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Best 15 Yr Fixed Mortgage Rates Find the Best 15 Year Fixed Rate Mortgages in the UK with. – A 15 year fixed-rate is a fairly rare mortgage product. With this you agree to a mortgage where the interest rate will remain the same for 15 years. This means you'll know exactly what you'll repay each month over that time.
Bank of America offers a range of mortgage products suitable for home buyers from all walks of life. Loans range from $60,000 to $2.5 million, and applicants can select 15, 20, or 30-year terms, as well as multiple adjustable-rate mortgages and jumbo loans for larger home purchases.
Bank of America's 5-year adjustable mortgage rate is currently at 4.00 percent with 1.125 discount points. The national average mortgage interest rate for a 5-year adjustable rate mortgage is 4.35 percent as of today. Compare mortgage rates from several banks at MonitorBankRates.com by using our mortgage rate search engine.
The survey found further decreases in interest-free periods were expected in the coming three months, just as households.
Lowest Morgage Interest Rates Current Bank Loan Rates What Are Home Refinance Rates Today # home refinance rates Today – Home Refinance Rates Today : Payday Loans. Bad Credit & Good Credit Welcome. Fast Funding! 100% Trusted Solution. Safe, Secure, Reliable. No Hidden Fees.15 Year Fha Refinance Rates US mortgage rates fall to 12-month low; 30-year at 4.37% – The average rate this week for 15-year, fixed-rate loans eased to 3.81 percent from 3.84 percent. indications that inflation and economic growth around the world have slowed have been pushing mortgage.average personal loan interest rates for 2019 – ValuePenguin – Average Personal Loan Interest Rates by Lender. Interest rates on unsecured personal loans typically range between 5% and 36%. Banks and credit unions will offer competitive rates, but some of the lowest you can find are from online lenders, especially those that cater to creditworthy borrowers.Low Rate Mortgage Refinance Refinancing with Third federal competitive rates. Did you know we offer several low-rate refinance options, where closing costs can be as little as $295* When closing costs are this low, the break-even calculations are simple. At Third Federal, the rates you see here are the rates you get when you apply for a loan.
Yun previously predicted the 30-year fixed mortgage rate could fall to 3.3 percent by the end of the year. A.
10-Year Mortgage Rates For the buyer who wants to pay off their mortgage quickly while reducing how much total interest they pay, the 10-year mortgage offers an opportunity to do that.
October 4, 2019, according to Bankrate's latest survey of the nation's largest mortgage lenders, the benchmark 30-year fixed mortgage rate is 3.73 percent with an APR of 3.85 percent. The average.
Also called a variable-rate mortgage, an adjustable-rate mortgage has an interest rate that may change periodically during the life of the loan in accordance with changes in an index such as the U.S. Prime Rate or the London Interbank Offered Rate (LIBOR). Bank of America ARMs use LIBOR as the basis for ARM interest rate adjustments.
Cuts to interest rates made by the US Federal Reserve have resulted in a swell of interest in packaged-up home loans issued by mortgage lenders Fannie Mae, Ginnae Mae and Freddie Mac. Thanks, {{email}.
Is 4.375 A Good Mortgage Rate Can Mortgage Rates Go Any Lower? – I've been thinking a lot lately about the question: Can Mortgage Rates Go Any Lower??? I've approached the question from. The best 30 year fixed mortgage rates remain in the 4.375% to 4.625% range..
THE Morrison Government will put greedy banks under intense pressure today, with a major inquiry into their failure to fully.
We call this co-branded Social Networking and this feature is part of our suite of free tools offered to registered users. mortgage rates improved modestly today, depending on the lender. Some lenders.
Rates also depend on the type of mortgage you choose, the loan term and the interest type. You'll pay much lower interest rates for shorter-term loans than longer-term loans because you're.

subset: commoncrawl


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Missing Patterson Man Considered At-Risk | CBS Sacramento
June 5, 2020 Leave a comment
PATTERSON (CBS13) – Police in Patterson are asking for the public's help to find a man who is missing and who could be in danger.
Twenty-nine-year-old Felix (Mayele) Mapanda was last seen on March 3, 2020. He was believed to be heading to Modesto Junior College. He had told his family that we would not be returning home, according to the Stanislaus County Sheriff's Department.


text: How many bridal showers have you been to where they asked you to write a "date idea" on a popsicle stick or notecard? Probably about 2,397. Are you serious? I can barely come up with my own date ideas that are interesting let alone find something fun for a different couple with different interests. I… Continue reading 56 Date Ideas to Check Off Your List


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foreign air carrier
- One registered in a foreign country. Multinational carriers are foreign carriers in countries other than collaborating countries.
Aviation dictionary. 2014.
Look at other dictionaries:
Air Carrier Access Act — The Air Carrier Access Act is Title 49, Section 41705 of the U.S. Code. The act prevents public airlines from discriminating against individuals based on disabilities. The act was passed in 1986.pecificationsAfter the act passed, it forbade… … Wikipedia
Air France — For other uses, see Air France (disambiguation). Air France Société Air France IATA AF ICAO AFR … Wikipedia
Air Europe — was a wholly privately owned, independent British airline, established in 1978 under the working title Inter European Airways.cite book| author=Simons, Graham M. | title=It was nice to fly with friends! The story of Air Europe | publisher=GMS… … Wikipedia
Air New Zealand — IATA NZ ICAO ANZ Callsign NEW ZEALAND … Wikipedia
Air transports of heads of state and government — Some nations maintain one or more special aircraft to transport their heads of state and government. One in particular has been immortalised in popular culture: Air Force One, used by the President of the United States and operated by the United… … Wikipedia
air law — Introduction the body of law directly or indirectly concerned with civil aviation. Aviation in this context extends to both heavier than air and lighter than air aircraft. Air cushion vehicles are not regarded as aircraft by the… … Universalium
Foreign object damage — FOD to the compressor blades of a Honeywell LTS101 turboshaft engine on a Bell 222, caused by a small bolt that passed through the protective inlet screen … Wikipedia
Carrier battle group — A carrier battle group (CVBG) consists of an aircraft carrier (CV) and its escorts.HistoryThe CVBG was first used in World War II, primarily in conflicts between the United States and Japan in the Pacific. CVBGs at the time consisted of a far… … Wikipedia
Carrier Air Wing Five — Infobox Military Unit unit name= Carrier Air Wing Five caption= CVW 5 Insignia dates= 15 February 1943 Present country= United States allegiance= branch= US Navy type= Carrier Air Wing role= size= command structure= United States Pacific Fleet… … Wikipedia
Air China — Not to be confused with China Airlines, the flag carrier of the Republic of China. Air China 中国国际航空公司 Zhōngguó Guójì Hángkōng Gōngsī … Wikipedia


text: The CFRP Primary Structure of the MIRI Instrument onboard the James Webb Space Telescope. Niels Christian Jessen and Hans Ulrik Nørgaard-Nielsen Danish Space Research Institute, Copenhagen, Denmark Tim Stevenson and Jonathan Sykes Space Research Centre, University of Leicester, Leicester, UK Jørgen Schroll XPERION, Advanced Composites Engineering, Fredericia, Denmark Peter Hastings UK Astronomy Technology Centre, Edinburgh, Scotland, UK ABSTRACT The design of the Primary Structure of the Mid Infra – Red Instrument (MIRI) onboard the NASA/ESA James Webb Space Telescope will be presented. The main design driver is the energy flow from the 35 K "hot" satellite interface to the 7 K "cold" MIRI interface. Carbon fibre reinforced plastic (CFRP) was chosen for this application due to the low thermal conductivity at cryogenic temperatures, high strength and low density. Details of the qualification programme will be given. INTRODUCTION One of the European contribution to the James Webb Space Telescope is the Mid InfraRed Instrument (MIRI), which contains both a camera and a spectrograph. The Primary Structure is a hexapod connecting the MIRI and the ISIM (Integrated Science Instrument Module) structure of the telescope. This structure is supplied by Danish Space Research Institute (DSRI). Fig. 1 The hexapod structure mounted to the MIRI Instrument ENVIRONMENTS The Primary Structure supporting MIRI must sustain the launch loads with a safety margin. During operation the structure will serve as thermal isolation between MIRI, which is cooled down to 7 K, and the 35 K 'hot' ISIM structure of the James Webb Space Telescope. The goal for the total heat flow through the hexapod structure is less than 6 mW. The requirements for the Primary Structure are summarized in Table 1. Table 1 Summary of Primary Support Structure requirements Weight of MIRI Minimum Eigenfrequency Max. g-load in any direction Operational temperature Maximum heat flow through all 6 struts Max. Weight of hexapod 103 Kg 60 Hz 20 g 7K - 35K 6 mW 5 Kg DESIGN The Primary Structure has been designed to have high strength and high stiffness, and at the same time have a low heat flow at cryogenic temperatures. This structure is designed as a hexapod with 6 struts as legs and 3 brackets at the interface between the struts and the ISIM. A similar bracket configuration is used for the interface to MIRI (see Fig. 2) Fig. 2 Primary support structure with 6 struts, 3 ISIM and 3 MIRI brackets. The 3 apexes of the struts at the ISIM structure and the 3 apexes of the struts at the MIRI side lie on circles with diameters of 1200 mm and 600 mm, respectively. The angle between the struts at the MIRI interface is 110 degrees. This ensures that the stiffness of the structure has the same, minimum, value in all axes, which minimises the heat conducted along the truss legs. In a cryogenic truss structure the conducted heat load is directly proportional to the sum of the stiffnesses in three orthogonal axes. Struts are assembled from a CFRP-tube and 2 Invar end fittings. The CFRP tubes have an inner diameter of 33 mm and a wall thickness of 1.3 mm. Using struts result in a good thermal design because they are long and the loads are transferred purely in tension or compression. As a result, the stresses across the section are uniform and all the material that is conducting heat is also doing its share of carrying the load. Since the length of the struts is already fixed, the cross section and the materials can be optimised. To avoid moment loads on the struts, the brackets have flexures in two directions to avoid transferring the moments. The struts are connected to the brackets with pins. The pins have two parts. A split bush with an inner conical bore and a conical pin, which is preloaded with a nut (see Fig.3). Play is taken out by preloading the pin. The struts and the brackets are locked in the same process. Fig.3 Pin assembly of a bush with an inner conical pin preloaded with a nut. CFRP-DESIGN CFRP has been chosen for the tubes, since it has high strength, good stiffness, low Coefficient of Thermal Expansion (CTE), can operate at cryogenic temperatures and has a low density. CFRP with high strength fibres has a high Strength/Thermal conductivity ratio at these temperatures (1, see Fig. 4). Fig. 4 Ratio of tensile strength/thermal conductivity for unidirectional (0 deg) fibre – reinforced laminates as a function of temperature (1). It can be seen that HS carbon (High stress carbon) has a high ratio at low temperatures. We have chosen to use T300 fibre because of its excellent ratio of strength to conductivity (Fig 4). Its characteristics are also very well documented and it is qualified for space use. Although the design of the struts is limited by stiffness and buckling considerations, using a high-modulus fibre would not help since there would be no advantage thermally and the high sensitivity of high-modulus fibre to microcracking is a real disadvantage. (See Table 2) Table 2 Laminate Property Fibre type Low CTE Low CME Strength High stiffness Resistance against microcracking at cryogenic temperatures Low thermal conductivity High modulus High modulus High strength High modulus Low modulus (High strength) High strength Fibre volume content is a main parameter for characterizing the mechanical properties of a laminate. The properties improve with increasing fibre volume content. Due to the high viscosity of the L20/SG resin system used, the maximum fibre volume content achieved for these struts is about 56%. The primary design driver for the struts is the stiffness requirement. The second important design driver is buckling. High stiffness and high buckling resistance is achieved by having a high Young's modulus in the axial direction of the strut. This implies a lower cross section to achieve the same eigenfrequency . For our application, the laminate does not need to have isotropic properties. In Table 3, it can be seen that a laminate with (0, 90) fiber angles is preferred. Table 3 Fibre lay up (relative to the tube direction) (45,-45) (0,90) (0,60,-60) (0,45,90,-45) Young's-modulus of laminate 14380 MPa 68070 MPa 48500 MPa 48500 MPa 21,1 % 100,0% 71,3 % 71,3 % Manufacturing of a precise (0,90) laminate is not possible, since in the filament winding process the 0 fibres cannot be well controlled. To get a laminate with better manufacturing quality it is necessary to rotate the layers through a small angle. This reduces the Young's modulus but with an angle of 3 the reduction is very small (see Table 4). Table 4 Comparison of inclined lay up Fibre lay up (relative to tube direction) (0,90) (1,91,-1,-91) (2,92,-2,-92) (3,93,-3,-93) (5,95,-5,-95) (10,100,-10,-100) Young's-module of the laminate 68070 MPa 68040 MPa 67992 MPa 67730 MPa 67130 MPa 64280 MPa 100,00 % 99.96 % 99,88 % 99,50 % 98,62 % 94,43 % To reduce the formation of the microcracks during the cool – down, it is important that the fibre layers have the same thickness. Microcracks occur in the resin parallel with the fibres (see Fig. 5). Cracks are formed because each layer has a high stiffness, high strength and a low CTE value in the fibre direction and a high CTE, low strength and a low stiffness in the direction normal to the fibres. During cool - down the layer contracts most in the normal direction adding strain to both directions. In a laminate with same layer thickness, stresses will build up to the same level in both directions, and thereby dividing the stresses in an optimal way. The strength of the fibre layer is low in the normal direction, and if the critical strength is exceeded, microcracks will be formed. Fig. 5 Direction of fibre layer properties between a 0 degrees layer and a 90 degrees layer. The CFRP-tube has endfittings bonded to the inner diameter. The first inner layer must be a (+ or -) 3 layer since this carries the axial loads better between the endfitting and the tube. The outer layer should be a (+ or -) 93 layer to keep the tube together. The lay up is shown in Table 5. Table 5 Fibre lay up of CFRP-tubes. Layer 1 (Inner tube) 2 3 4 5 6 7 8 (Outer tube) Angle +3 -3 +93 -93 +3 -3 +93 -93 thickness 0.15 mm 0.15 mm 0.15 mm 0.15 mm 0.15 mm 0.15 mm 0.15 mm 0.15 mm Table 5. Fibre lay up of CFRP-tubes. Calculations based on data provided by ESA in connection with the HERSCHEL and PLANCK missions indicates that this laminate will have a thermal conductivity ~0.035 Wm-1K-1 at 7 K and ~0.218 Wm-1K-1 at 35 K. This is a change of more than a factor of 6 over the range, implying higher temperature gradients in the cool end of the tube. The heat flow for one strut is calculated to be 1mW. The temperature distribution can be seen on Fig. 6. Fig.6 Temperature distribution through a CFRP strut –tube. Note the high temperature gradient at the cool end. TEST-PROGRAM The struts have to go through a test program before they are ready for delivery for the structural test model (STM). This program includes measurements of strength, cryogenic cycling, thermal conductivity, CTE, CME and fibre volume. The test program is on-going. Strength: This test has the purpose to verify the strength of the struts. This is a standard tension and compression load test where the struts are loaded with a test load 20% higher as the actual max load. The struts manufactured in phase 1 (the development phase) have been tested with a test load of 16500 N. Cryogenic test: The purpose of this test is to verify that the struts do not lose strength and to investigate if there is a change in stiffness after thermal cycling to cryogenic temperatures. Three struts will each be cooled down to 7 K 12 times. After 3, 6, 9 and 12 cycles the struts will be loaded in tension with the test load of 16500 N as used in the strength test (see Fig. 8). The struts for these tests are only 200 mm long. The 3 struts have now been through the 3 first cycles and have been tested with tensile test load. The graph for the deformation force curves can be seen in Fig. 9. Fig. 8 Short strut mounted in tension test machine. Struts before and after 3 cycles 18 16 14 Strut 1 Cycles 0 KN 12 Strut 1 Cycles 3 Strut 2 Cycles 0 10 Strut 2 Cycles 3 Strut 3 Cycles 0 8 Strut 3 Cycles 3 6 4 2 0,05 0,1 0,15 0,2 0,25 0,3 mm Fig 9 Force and deformation curves for 3 struts before and after the 3 first cycles. The 3 struts show increased deformations after 3 thermal cyclings 0 – 4 m. Thermal conductivity: Will be measured by the Rutherford Appleton Laboratory (UK) in the range from 7K to 35 K. CTE is measured at Forschungszentrum Karlsruhe. The CTE is measured on samples which are 1.2 mm x 4 mm x 25 mm. The measuring range is from RT to 20 Kelvin. CME is measured from a complete dry tube to a 60% moisture content at RT. Fiber volume has been measured for the first samples and the result is an average of 56.1 1.1 % (rms). REFERENCES 1. R.P Reed and M. Golda. Cryogenic properties of unidirectional composites. Cryogenics 1994 Volume 34, Number 11


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Hi we have a client who has about 40 different stores around the country. Most of the stores have their own Google+ Pages or Google Places. We want to take control of all 40 stores from a centralized location. So we can control their Google+ Pages/Google Places to improve them, and keep them uniformed with each other.
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"What do vegans eat?" Today I present you a list of the best meat alternatives + my favorite vegan recipes which taste like the real deal, or even better! I'm sure these delicious, satisfying meals will satisfy your cravings without missing the meat at all! This post is a helpful guide to vegan meats and meat substitutes that may help you go vegan!
Coconut Rice Pudding Cake | Vegan No-Bake Pie
This easy vegan coconut rice pudding cake recipe is just perfect if you want a simple no-bake dessert that is delicious and healthy! Serve the rice pudding chilled in cake form with crispy oat cookie crust or enjoy it warm in glasses for a quick snack or even for breakfast!


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Math NodeAutodesk, Inc.
Digitally signed app
This plug-in can be used to evaluate a (free-form) mathematical expression based on the input attribute values. The computed results will be returned as a float on the output attribute and can be connected to any other node in the Maya DG. Commonly used functions are shown in the list "Mathematical Functions" in the Python help. There are also some constants available, such as pi (the ratio of the circumference of a circle to its diameter), e (the base of the natural logarithms), etc...
You can also include limited python scripts and functions on the evaluated expression as long you use an expression which can be interpreted as a Maya Python script and follows the DG guidelines for writing nodes.
This plug-in can be used in place of the Maya 'Expression' system. Maya's evaluation of 'Expressions' depends on the contents of the expression – sometimes you have to force evaluation - whereas, for a node, the Maya DG will always do it for you when needed. Debugging a Maya 'Expression' is not easy either (no tools are available), and requires a knowledge of MEL. Using the MathNode plug-in, you can use a Python debugger to debug the Node evaluation (see the Blog post for instructions on how to do that. In any case, it is always preferable to use self-contained nodes and connections over expressions whenever possible.
Available on Windows, Mac OSX, and Linux
VerzióinformációVerzió 1.0.0, 2020. 05. 01.
Original version
|Műszaki segítségnyújtás
hi!Batarg Batarg | június 28, 2017
how fast is it comparing with expression and cpp compiled code?Válasz
Just what Maya needs!Sean Hewitt | december 20, 2016 Ellenőrzött letöltés (Mit jelent ez?)
I totally needed this and it's working out great. The only major issue I take with it is if you apparently break a connection or delete a node connected to it, it deletes the math node with is which is a little frustrating to work it.Válasz
Awesome!!Phillip Hoppes | május 26, 2016 Ellenőrzött letöltés (Mit jelent ez?)
Thanks for the update. I needed this today and it works great!Válasz
excelente!!!!Eduardo Muñoz | május 24, 2016 Ellenőrzött letöltés (Mit jelent ez?)
excelente :)Válasz
Useful tool!Richard Jobs | november 24, 2015 Ellenőrzött letöltés (Mit jelent ez?)
An very useful free tool from the Autodesk team. Nice job!Válasz


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Extent: Paperback
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Emma Stein (formerly known as Emma the Animal Lover – Athena's Junior Instructor), a Davidson Young Scholar alum, has loved learning from an early age. She graduated from high school with honors through charter school, homeschooling, and online classes at the age of 14.
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Emma began teaching at Athena's as a Junior Instructor in 2016.
Emma loves helping students learn about the world. In her free time, Emma enjoys playing with her rabbit, exploring tide pools, reading, and researching marine ecosystems.
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Finding a Life Worth Living: DBT in the Recovery Journey
Insights from Kay Watt, MAPC, LPC, CEDS, Co-Founder and Co-Executive Director, EDCASA
The treatment philosophy in the Eating Recovery Center family of programs leverages various evidence- based therapeutic interventions proven to effectively address eating disorders, including Dialectical Behavior Therapy (DBT). Ongoing use and mastery of DBT skills in the recovery journey can help root out the last strongholds of an eating disorder. In this month's edition of Lasting Recovery, Kay Watt, MAPC, LPC, CEDS, Co-Founder and Co-Executive Director of Eating Disorder Center of San Antonio ( (EDCASA), shares insights about foundational DBT principles and offers simple strategies for applying DBT skills throughout the recovery journey.
DBT is rooted in the development of emotional regulation skills that teach adaptive affective regulation abilities so that individuals no longer uses maladaptive and/or impulsive behaviors and instead learn how to modulate emotions in an effective way. (Linehan, 1993) DBT emphasizes the development of four core skill sets to support a life of recovery: mindfulness skills, distress tolerance skills, emotional regulation skills and interpersonal effectiveness skills. While rooted in skill development, DBT is much more than a set of skills. Rather, it is a set of assumptions, principles and strategies that help patients build a life worth living. For individuals navigating eating disorder recovery following discharge from the structured treatment environment, there are three primary goals:
Working toward these goals can be challenging. Fear of failure, uncertainty, the overwhelming nature of a return to daily life and even therapy fatigue can get in the way of recovery. Fortunately, the DBT framework includes awareness and acceptance of where you are and the feelings you have now, balancing your recovery stage with skills to push for the change you need to stay on the recovery path. This compassionate yet practical stance is reflected in the assumptions DBT makes about patients:
In an effort to support you at any stage of the recovery journey, below are several key principles and assumptions of DBT, as well as simple strategies for applying those principles in daily life.
Nurture Your Wise and Flexible Mind
DBT teaches that effective action and a life worth living are attained by developing, through skill mastery, the ability to do the next right thing as determined by one's wise and flexible mind. This is the ultimate goal of all skill development.
Access to your wise and flexible mind can be developed just like any other skill. Daily mindfulness practice develops your ability to be aware, to observe and to describe while participating in life. Skills to help you nurture a wise and flexible mind include:
Practice Acceptance
A primary assumption of DBT is that we often have to deal with problems that we did not cause. Accepting reality despite sad, painful or frustrating circumstances helps us to move forward, even when next steps may be challenging or emotional. The key to acceptance is validation, and the key to validation is finding the "grain of truth." To do so, engage in the five levels of acceptance:
It is okay to feel how you feel. Accepting is letting things be as they are. It is also okay to have painful emotions. They have meaning and purpose, and you can regulate these emotions using your skills to safeguard yourself from becoming overwhelmed. The following mantras can help facilitate acceptance in eating disorder recovery:
Make Changes
The notion of change is the balance to acceptance in DBT—individuals know they must change to escape the hold of their eating disorder, and to change they must accept themselves where they are (their starting point). In addition to enacting meaningful change in the treatment environment—ie. weight restoration, interrupting eating disorder behaviors—change often must occur in our respective home environments. Where you live, who you live with, where you work or go to school are questions that often have to be addressed following structured treatment. The same skills used to stop eating disorder behaviors and to learn to care for the self can be used throughout the recovery journey to make wise and effective decisions in daily life. Change is inevitable in life, and the following DBT strategies can help you evaluate thoughts, feelings and behaviors to ensure they are helping you move in valued directions.
Be Curious
You likely had some profound realizations in the structured treatment environment—these important realizations continue throughout the recovery journey. Learning about yourself and becoming skillful in your life flows naturally from curiosity. Conversely, shaming and punishing ourselves actually may lead to more behaviors. There is no need to search out things to be curious about—each day will bring its own opportunities, including:
Connection, Connection, Connection
DBT teaches us how to have strong, effective relationships, how to use our voice and how to establish appropriate intimacy. Relationships with recovery-minded people are a powerful way to strengthen your own growth and recovery and to encourage others in theirs. Whether it's a formal support group facilitated by an eating disorder clinician, a casual meeting of individuals in recovery or a friendly one-on-one over a cup of tea, it is important to maintain and nurture strong connections with others. Below are several themes that a Texas-based recovery group said characterized their time together. Consider working these ideas into your conversations with others:
"We talk about the real world and real people. We keep it raw and vulnerable, sharing our 'ugly' and our 'pretty.' We experience a sense of spiritual connection. We can be authentic and feel like our connection helps us trust and feel like others "get it." We find that when the world is crazy we can connect with each other and find sanity/centeredness. We can be honest about all the Pandora's box of layers that challenge our recovery, and as in her box, we find that the last thing that comes flying out is HOPE."
Final Thoughts
Having a life worth living is more than recovery from eating disorder symptoms. I often have patients—current and past—ask the question "When can I say I am recovered?" In responding, I think about the dialectical nature of that question and tell them that they are "recovered" when they realize that that is the wrong question to ask. Things are not black and white, ill and sick. I tell them that they are firmly on the recovery path when they realize that people are sunsets not math problems, and when it is no longer about falling down the hole but knowing the way out.
DBT teaches that you cannot fail on the path of recovery. Every step you take is an opportunity to learn more about yourself and the world you live in. DBT is a set of skills that helps you stay on the path. It takes practice to learn and use skills in such a life-transforming way. We have to first get the skills into our heads and then move the skills from our heads into meaningful action in our everyday lives. Be skillful, be kind to yourself, remove the word "failure" from your vocabulary and stay connected. You are not alone—reach out not if, but when you first realize you need help.
About Eating Disorder Center of San Antonio (EDCASA)
A partner of Eating Recovery Center, Eating Recovery Center of San Antonio, formerly EDCASA, is an intensively trained DBT center providing treatment for patients and families with eating disorders. In addition to DBT, Eating Recovery Center of San Antonio also leverages other functional contextual therapies, including Acceptance and Commitment Therapy (ACT) and Cognitive Behavioral Therapy (CBT). In light of the common emphasis on helping patients and families make sense of the "big picture" and understand how thoughts, feelings, experiences and memories impact communication, interactions and relationships,Eating Recovery Center of San Antonio's eating disorder treatment model moves easily between these therapeutic approaches, incorporating each into the recovery process. Learn more about Eating Recovery Center of San Antonio.
Eating Recovery Center
Eating Recovery Center is accredited through the Joint Commission. This organization seeks to enhance the lives of the persons served in healthcare settings through a consultative accreditation process emphasizing quality, value and optimal outcomes of services.
Organizations that earn the Gold Seal of Approval™ have met or exceeded The Joint Commission's rigorous performance standards to obtain this distinctive and internationally recognized accreditation. Learn more about this accreditation here.


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17 Mar NLI office update – March 17, 2020
Friends of NLI,
Please note and understand that we are committed to the safety and well-being of our community. In keeping with the ever-evolving information and guidelines concerning the Coronavirus health crisis, we are encouraging our staff to work remotely. Our staff's health is a top priority for the Institute and this measure is best for them, their families and the community. While our physical office space may be empty at times, our organization will continue to operate at full capacity. Staff and stakeholders will remain connected through electronic means, texts and phone calls. As previously communicated, large meetings and community convenings are suspended for the foreseeable future.
Please stay engaged with NLI staff. Knowing the difficult circumstances and significant challenges our community is facing, we are still here to assist wherever possible. We will continue to post organizational updates on our website's "News" section and via social media.
Thank you for your understanding. Stay safe!
Kevin McDaniel, Executive Director
Neighborhood Leadership Institute


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SyncMyTracks v3.11.5
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Requirements: 5.0+
Overview: Run, run, run! Take your fitness to the next level and lose weight with the help of the FITAPP GPS running app or just count the calories you burn and stay fit!
Do you want...?
★ You want to compare different types of activities (running, walking, jogging) and track your runs via GPS?
★ You are looking for an app which motivates and encourages you losing weight in your diet?
★ You want to know how much calories you burn?
★ You want to improve your physical fitness and health?
Perfect! FITAPP is the ideal app for you and it's a 100% FREE GPS running app!
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Via GPS you can easily track your activities, save it in your diary and look it up whenever you'd like to. In contrast to other health or fitness apps FITAPP provides you with an exact location via GPS and saves your battery while you are running, jogging or walking.
In addition this fitness app shows you a precise review of the calories you burned, the distance and the pace, while you are running. With FITAPP fitness app you can also compare different types of activities. This feature helps you to track all your activities and runs via GPS and look up how many calories you've burned. You also get a detailed overview of your weight which helps you with your weight loss during a diet. FITAPP is your personal running coach. It accompanies you when you want to improve your health, lose weight, increase your endurance or reach your personal fitness goals.
The built in BMI (body mass index) calculator helps you to control your weight loss. With FITAPP you can look up your BMI and check out your ideal body weight. All you have to do is to type in your height and weight and then you will see if you are underweight or overweight. This supports you with your weight loss and helps you to reach your ideal body weight and stay healthy and fit.
Another feature of FITAPP is voice feedback which gives you details like distance, the calories you've burned, the current pace and your average pace while you are running, jogging or walking.
★ Record of time, distance and pace
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★ Fitness and health diary and statistics of your tracked activities via GPS tracker
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This FREE running app guarantees a lot of fun and helps you to stay fit and healthy. FITAPP supports you with your training exercises and helps you to lose weight or keep your body weight.
If you have any questions, problems or improvement proposal do not hesitate to write us. This is our email address: [email protected]
What's New:
[+] Improved GPS Tracking (Best Results for all sports activities)
[+] Improved Weight Log for Weight Loss
[+] New Free Workout: HIIT Full Body Workout
Mod Info:
Premium Lifetime Subscription unlocked;
No startup page to buy Premium;
No startup login page;
Maps Location works;
Disabled / Removed unwanted Permissions + Receivers and Services;
Analytics / Crashlytics disabled;
Optimized graphics and Zipalign;
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Requirements: 4.4+
Overview: Pedometer App to count your steps with accurate burned calorie calculation, an integrated water tracker, weight loss statistics and motivational badges.
Pedometer App to count your steps with accurate burned calorie calculation, an integrated water tracker, weight loss statistics and motivational badges.
This is the professional version of the app which has no ads. All features are already included in the free version.
★ Extremely low battery usage even when you run it all day long. Special Power Save mode inside.
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Requirements: 5.0 and up
Overview: Whether you're dealing with depression need an extra push to go to the gym or simply like to share quotes in social media Motivation has you covered
Motivation contains a set of inspirational thoughts and sayings that will urge you to take daily action or if you just need a little dose of pick me ups" throughout the day.
These quotes will guide and inspire you for any occasion! Set many daily reminders for yourself and share the uplifting quote of the day with your friends and family or use the image for Instagram or as a wallpaper.
Motivation contains hundreds of quotes with deep and rich meanings with a continuous stream of new ones added daily!
+ Read through Hundreds of Quotes
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From quotes about working out to love and family Motivation has them all! Browse our thousands of quotes organized by category:
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What's New:
New themes and categories.Check it out!
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By PRO_APK
Sobriety Tracker - Sober Days, Bad Habits v1.5 (Pro)
Requirements: 5.0 and up
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When you stay out of addiction you will improve the quality and length of your life and the lives of the people around you.
**App offers various types to stay sober :
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**Sobriety Tracker - Sober Days Bad Habits app offers useful features :
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Release by LunaDev
What's New:
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By PRO_APK
I am-Daily affirmations reminders for self care v2.2.0 (SAP) (Premium)
Requirements: 5.0 and up
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Positive affirmations not only do they help make major shifts in your mindset they also serve as prompts and daily reminders on what you are truly capable of making sure you have an amazing day everyday.
An affirmation is a simple but powerful statement that helps to strengthen the connection between your unconscious mind and your conscious mind.
The more you strengthen this connection the more resilient you will be when difficult or challenging circumstances.
As Buddha wisely said: you become what you believe.
And the best way strengthen your resilience is to practice affirmations every single day.
There are so many benefits of using the affirmation as part of your daily morning routine:
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Requirements: 4.4+
Overview: The best lose weight app for women to burn fat and lose weight at home! With simple and effective fat burning workouts for women, you can lose belly fat, lose thigh and arm fat. Follow the 30-day plan and take just a few minutes a day to lose weight and get in better shape!
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Workout at Home
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Women Workout at Home
Take a few minutes a day to blast fat with our sport and women workout at home. Workout at home for women just use your bodyweight to workout at home.
Women Fitness App
This women fitness app has lose belly fat workout and women workout for all main muscle groups. All lose belly fat workout and women workout are bodyweight workout.
Workout for Women
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Fat Burning Workouts & HIIT Workouts
The best belly fat burning workouts for women & HIIT workouts for women. Combine fat burning workouts for women and HIIT workouts for women to get the best results.
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Looking for fitness apps? Want to lose weight fast? No satisfied weight loss apps? This app can help you lose weight fast. It's the best weight loss apps.
What's new:
- Optimize UI, improve user experience
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Mod Info:
● Premium Feature Unlock.
● Optimized Graphics / Zipalign.
● Total Apk Size 14.3 Mb.
● Removed Debug Information.
This app has no advertisements
More Info:
https://play.google.com/store/apps/details id=loseweightapp.loseweightappforwomen.womenworkoutathome
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By PRO_APK
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Requirements: 7.0+
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■ Choose A Goal -- We support weight loss, weight gain, and weight maintenance goals.
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■ Change Habits -- It's almost like having a nutrition coach right inside your pocket.
■ Connect 50+ Apps & Devices -- Syncing your workouts is easy and automatic.
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■ Add Friends -- Connect with friends for an extra layer of support and accountability.
■ Join Our Community -- Find motivation, support, tips, and advice in our active forums.
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■ Share Your Progress -- Help inspire friends and family members on their own health journey.
Download MyFitnessPal and start living a happier and healthier life today!
What's New:
Whether you want to log your lowest weight in years, your first run in weeks, or your heart healthy afternoon snack, we know you count on MyFitnessPal to be working smoothly.
Want to try new features before everyone else? Join our beta program: http://undrarmr.co/2o6qBid
We hope you enjoy and happy tracking!
Mod Info:
Premium Subscription unlocked;
Disabled / Removed unwanted Permissions + Receivers and Services;
Analytics / Crashlytics disabled.
This app has no advertisements
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By PRO_APK
Bluelight Filter for Eye Care v3.6.1 [Unlocked] [Mod]
Requirements: 4.1+
Overview: Blue light from your smartphone or tablet causes strain on your eyes and prevents you from falling asleep easily at night.
☆ Don't be robbed of a good night's sleep!
This app adjusts your screen color to reduce the blue light and helps your eyes to relax, making it easier for you to fall asleep.
☆ Features
▽ Free Screen Filter App to Protect Your Eyes
You can reduce the strain on your eyes easily.
It is simple but effective!
All you have to do is launch this app.
▽ Screen Filter with Natural Color
This app's filter has a natural color so you can read news, emails and websites clearly.
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▽ Easy Operation
It is easy to turn on or off with just one tap.
You can adjust the opacity of the filter.
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▽ Turn On or Off Quickly and Easily
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▽ Simple App
This app doesn`t drain your battery except when setting up the filter, since it only adjusts the color temperature. Moreover, memory usage is also low.
▽ Reliable App
This app's developer has been registered as an official developer by an independent organization in Japan.
http://goo.gl/C4qIk (Japanese website)
▽ Remove ads
Please purchase the full version to remove ads.
* If you want to install an app from a third party store such as Amazon. Please turn off the filter first to enable installation.
* When capturing a screen (screenshot) turn off the filter first, otherwise it will apply to the captured screen as well.
* If other screen adjustment apps are already running on your smartphone or tablet, it may affect the screen color making it too dark for your eyes.
What's New:
Supports Android 11
Bug fix
Mod Info:
Full version unlocked - no additional key needed;
Promo Apps removed;
Disabled / Removed unwanted Permissions + Receivers and Services;
Analytics / Crashlytics disabled.
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By PRO_APK
Period Tracker: Ovulation Calendar & Fertile Days v1.6 (Pro)
Requirements: 5.0 and up
Overview: Wondering when your period comes and goes or irregular periods? Use the Period Tracker: Ovulation Calendar & Fertile Days to stay on track and feel confident!
**App offers identification of Days in calendar (information):
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- Fertility Day
- Note (if you will add any notes it will show in calendar)
100% Privacy Secured
- Privacy maintained. We do not collecting or selling of any kind.
- All of your data is saved on your phone or your own Google Drive.
**Determine most fertile days :
- Use this app to see when you may be ovulating to help find your most fertile days.
Period Tracker: Ovulation Calendar & Fertile Days app lets you track data like:Weight Tracker Temperature Tracker notes intercourse symptoms moods vaginal Discharge Ovulation Pregnancy and Fertile logs etc.
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- Know your fertile days
- Very useful whether you have or regular periods and can track your best chance of pregnancy every day
- Track and forecast your period coming days ovulation and fertile days
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- View weight and temperature data in chart
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Release by LunaDev
What's New:
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By PRO_APK
Yoga Home Workouts - Yoga Daily For Beginners v1.55 (Premium)
Requirements: 4.3 and up
Overview: Daily Yoga At Home
You can easily workout Yoga anytime and anywhere even at home or in bed. Only with Yoga Home Workout – Daily Yoga you can do Yoga no equipment require.
Are you looking to learn about Yoga?
Are you a beginner to yoga?
Do you want to practice difficult postures in Yoga?
With many easy to advanced yoga poses we've compiled the level from easy to difficult for beginners to advanced like Easy Pose Boat Pose Gate Pose Mountain Pose Handstand ...
With over 100 Yoga poses will bring you great experience and many health benefits. Many exercises we have compiled help you have many options to practice such as toning abs Yoga for beginner advanced yoga recovery yoga for back pain ...
Yoga lose weight fast and healthily
With postures that help burn fat toning the body along with diet will help you lose weight fast and healthily. Yoga loses weight but combines muscle gain and adjustment of bodybuilding index extremely effectively.
Yoga preserves beauty
With exercises that have been practiced for thousands of years Yoga helps to keep the body toned. Practicing yoga is also a great spiritual therapy helping the mind to relax sleep well dispel depression and anxiety.
Yoga helps flexibility and balance mobility
Professional Yoga coach
Applications with more than 100 postures are illustrated with realistic 3D images to help you easily catch yoga exercises from easy to advanced
Daily Yoga At Home
You can easily workout Yoga anytime and anywhere even at home or in bed. Only with Yoga Home Workout – Daily Yoga you can do Yoga no equipment require.
* Automatically record workout progress and sync with Google Fit
* Body tracking graph BMI
* Customize your own workout plan
* Daily practice reminder
* All exercise instruction by 3D Video
Release by LunaDev
What's New:
add new plan
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By KSCT
QuitNow! PRO - Stop smoking v5.144.1 [Paid]
Requirements: 4.3+
Overview: We're happy to see that you're enjoying QuitNow! :·)
The PRO version unlocks all the features of the app, to help you to quit smoking.
- Unlocked health screen: You'll know how much time you need to complete all the health improvements. And it's updated second by second!
- 52 more achievements: Tons of achievements to complete. You'll need several years to complete them all! By the way, we'll wait for your e-mail!
- Mention indicators and real-time notifications: The community is great. But, with real time notifications, it gets better!
- Unlimited chat scrolling: Do you like history? Well! With the PRO version, you'll see all the conversations. The app was launched at 2010, so... let's scroll!
- Fully customize your own Widget: Let the colorful magic start! Customize the QuitNow! widget and make your desktop shine!
- No ads: If you pay for the app, the ads will disappear... and that's great!
- Thank the developers team: We're great people willing to do our best. And purchasing the app, you send us some energy to go on helping people to quit smoking. You're welcome! :·)
- And... it's a lifetime purchase: The PRO app will work in all your phones and tablets, no matter if they're old or new!
Thank you for your support! :·)
Whats New:
This version of QuitNow is just... better than the one before! We're constantly improving QuitNow, so make sure you always download the latest version.
Love the app? Rate us! Your feedback helps us a lot.
Have a question? Check the que F.A.Q. section in the preferences screen or visit quitnow.app/faq
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By MOD-APK
Twilight: Blue light filter v11.9 build 380 [Pro]
Requirements: 4.1+
Overview: Are you having troubles to fall asleep? Are your kids hyperactive when playing with the tablet before bed time?
Are you using your smart phone or tablet in the late evening? Twilight may be a solution for you!
WARNING: Android O does no allow the app to cover your notifications any more..
Recent research suggests that exposure to blue light before sleep may distort your natural (circadian) rhythm and cause inability to fall asleep.
The cause is the photoreceptor in your eyes, called Melanopsin. This receptor is sensitive to a narrow band of blue light in the 460-480nm range which may suppress Melatonin production - a hormone responsible for your healthy sleep-wake cycles.
In experimental scientific studies it has been shown an average person reading on a tablet or smart phone for a couple of hours before bed time may find their sleep delayed by about an hour.
The Twilight app makes your device screen adapt to the time of the day. It filters the flux of blue light emitted by your phone or tablet after sunset and protects your eyes with a soft and pleasant red filter. The filter intensity is smoothly adjusted to the sun cycle based on your local sunset and sunrise times.
Get more from Twilight
1) Bed reading: Twilight is more pleasant on the eyes for night reading. Especially as it is able to lower the screen backlight far below the ability of the backligt controls on your screen
2) AMOLED screens: We have tested Twilight on an AMOLED screen for 2.5 years without any sign of depletion or over-burning. If properly configured Twilight causes less light emission (by enabling dimming) with more equal light distribution (dark areas of the screen such as the status bar get tinted). This may in fact increase your AMOLED screen life time.
Basics on circadian rhythm and the role of melatonin
- location - to find out your current sunset/surise times
- running apps - to stop Twilight in selected apps
- write settings - to set back-light
- network - access smartlight (Philips HUE) to shield you household light from blue
Automation (Tasker or other)
Related scientific research
Amplitude Reduction and Phase Shifts of Melatonin, Cortisol and Other Circadian Rhythms after a Gradual Advance of Sleep and Light Exposure in Humans Derk-Jan Dijk, & Co 2012
Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans Joshua J. Gooley, Kyle Chamberlain, Kurt A. Smith & Co, 2011
Effect of Light on Human Circadian Physiology Jeanne F. Duffy, Charles A. Czeisler 2009
Efficacy of a single sequence of intermittent bright light pulses for delaying circadian phase in humans Claude Gronfier, Kenneth P. Wright, & Co 2009
Intrinsic period and light intensity determine the phase relationship between melatonin and sleep in humans Kenneth P. Wright, Claude Gronfier & Co 2009
The Impact of Sleep Timing and Bright Light Exposure on Attentional Impairment during Night Work Nayantara Santhi & Co 2008
Short-Wavelength Light Sensitivity of Circadian, Pupillary, and Visual Awareness in Humans Lacking an Outer Retina Farhan H. Zaidi & Co, 2007
High sensitivity of the human circadian melatonin rhythm to resetting by short wavelength light. Lockley SW & Co. 2003
Sensitivity of the human circadian pacemaker to nocturnal light: melatonin phase resetting and suppression Jamie M Zeitzer, Derk-Jan Dijk & Co 2000
For a desktop alternative, try RedShift (Linux) or on Windows the app which has no relation to this project whatsoever, whose name cannot be said aloud or whispered as it is a Trademark, lets call it Lord Voldemort of the blue light flux filtering apps.Guessed it? Let us know in the comments.
What's New:
- New auto-pause in apps selection screen with launcher apps filter vs. all apps and search
- Fix for backlight control restoration when closing a whitelisted app
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By KSCT
Diary - Write Journal, Memoir, Mood & Notes book v1.15b [Pro]
Requirements: 4.3 and up
Overview: Diary – Write Journal Memoir Mood & Notes book is a pin code password protected personal journal app that you can use to write down good memories or private notes
Diary – Write Journal Memoir Mood & Notes features:
Password protection – Lock and protect your private notes and diary entries with a PIN security code.
Themes and Font style – Personalize diary by picking one of our themes and by setting a custom font style.
 Dropbox Sync and Backup – Backup your journal entries and never lose your memories. Use Dropbox sync to transfer your notes to another device or restore them in a case of an accident.
Emojis and Mood tracker – Express yourself using lovely emojis and smiley faces. Track mood by choosing appropriate emoji every day.
 Photo journal – Keep your photo memories by adding photos to your diary entries. Those can be travel photos group photos with your friends or any private photos that you want to keep secure under PIN code.
Reminder – Set a daily reminder to write diary. Never forget to make notes of your mood emotions thoughts or future plans.
Search and Organize – Sort your note book by date or name and search through your memoir to find those records that you want to remember.
What's New:
Thank you for using Diary.
We regularly release updates to the app, which include great new features, as well as improvements for speed and reliability.
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By PRO_APK
Yoga Home Workouts - Yoga Daily For Beginners v1.53 (Premium)
Requirements: 4.3 and up
Overview: Daily Yoga At Home
You can easily workout Yoga anytime and anywhere even at home or in bed. Only with Yoga Home Workout – Daily Yoga you can do Yoga no equipment require.
Are you looking to learn about Yoga?
Are you a beginner to yoga?
Do you want to practice difficult postures in Yoga?
With many easy to advanced yoga poses we've compiled the level from easy to difficult for beginners to advanced like Easy Pose Boat Pose Gate Pose Mountain Pose Handstand ...
With over 100 Yoga poses will bring you great experience and many health benefits. Many exercises we have compiled help you have many options to practice such as toning abs Yoga for beginner advanced yoga recovery yoga for back pain ...
Yoga lose weight fast and healthily
With postures that help burn fat toning the body along with diet will help you lose weight fast and healthily. Yoga loses weight but combines muscle gain and adjustment of bodybuilding index extremely effectively.
Yoga preserves beauty
With exercises that have been practiced for thousands of years Yoga helps to keep the body toned. Practicing yoga is also a great spiritual therapy helping the mind to relax sleep well dispel depression and anxiety.
Yoga helps flexibility and balance mobility
Professional Yoga coach
Applications with more than 100 postures are illustrated with realistic 3D images to help you easily catch yoga exercises from easy to advanced
* Automatically record workout progress and sync with Google Fit
* Body tracking graph BMI
* Customize your own workout plan
* Daily practice reminder
* All exercise instruction by 3D Video
Release by LunaDev
What's New:
add new plan
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By PRO_APK
Sleep Cycle: sleep analysis & smart alarm clock v184.108.40.20677 [Premium]
Requirements: 6.0+
Overview: An intelligent alarm clock that analyzes your sleep and wakes you in the
lightest sleep phase – the natural way to wake up feeling rested and relaxed.
Waking up made easy.
Featured in: CNN, Wired, The Guardian, The Wall Street Journal, BBC, The New York Times and many more.
"It just works. Period. It does exactly what it advertises which is absolutely amazing."
-- 5/5 stars on 148apps.com
Sleep cycle is continuously rated as the best smart alarm clock, Sleep Cycle is now the worlds most used intelligent alarm clock.
* Sleep Cycle monitors your movement during sleep using the extremely sensitive accelerometer in your phone.
* Sleep Cycle then finds the optimal time to wake you up during a 30 minute window that ends at your set alarm time.
* Look at the screenshots for recommended phone placement.
As you sleep you go through different phases, ranging from deep sleep to light sleep. The phase you are in when your alarm goes off is critical for how tired you will feel when you wake up.
Since you move differently in bed during the different phases, Sleep Cycle can use the accelerometer in your phone to monitor your movement and determine which sleep phase you are in.
Sleep Cycle wakes you when you are in your lightest sleep phase.
Sleep Cycle was developed using proven sleep science and years of research and development.
√ Waking up made easy! Sleep Cycle analyzes your sleep and wakes you in your lightest sleep phase.
√ Detailed sleep statistics and sleep graphs for every night.
√ 15 carefully selected, high quality, alarm melodies.
√ Use your own music as wake up sound
√ Snooze by shaking or tapping the phone lightly.
√ Customizable wake up window. From instant (regular alarm clock) up to 90 minutes.
√ Background mode - set your alarm and exit Sleep Cycle - sleep analysis will continue in the background
√ Sleep notes - see how events such as drinking coffee, eating too much or having a stressful day affect your sleep quality
√ Long term graphs - track sleep quality over time, see which days of the week you sleep best and much more
If you're curious on sleep, we now have a sleep training program. A couple of e-mails for everyone that want some help to sleep better. So far, it's English only but still available for any user, no matter your language settings.
What's New:
Bug fixes and improvements.
Mod Info:
Premium features unlocked;
Disabled / Removed unwanted Permissions + Receivers and Services;
Analytics / Crashlytics disabled.
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More Info:
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PUBLISHED: 12:45 11 September 2014 | UPDATED: 12:45 11 September 2014
The arrest followed a reported sex assault on a 15-year-old girl
A 43-year-old Erith man has been arrested on suspicion of sexual assault.
The arrest came after it was reported a 15-year-old girl was assaulted in Burstead Woods, off Erith Road at around 7.45pm on September 8.
He is being kept in custody at a south London police station.
If you value what this story gives you, please consider supporting the Bexley Times. Click the link in the orange box above for details.


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Questions? / http://vmcerie.org/
The Veterans Miracle Center would like to Thank Erie Federal Credit Union, Joe Martin from WPSE Money Radio AM 1450 and FM 107.1 for putting this Fundraiser on for the Center. We would also like to thank all who participated in this by either being a drop off center of by contributing.
Thank You Again


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Elbow and Bicep Pain Bench Pressing (How To Avoid)
Elbow pain is something that plagues most benchers. This video isn't necessarily something designed to fix that, but to better manage it and work around it
To create a fix I always suggest seeking out the help of an established professional in that realm such as a PT. That is there job. Otherwise you're just generalizing a solution.
Some things that have helped me when it comes to programming is to adjust intensity. This will be the primary training variable I adjust when it comes to elbow pain with my athletes
We simply won't work as heavy. The next thing to go will be the frequency. Many times I have completely stripped a second bench training day out of the program. It's not going to help you if it's only going to set you back
Working with someone who can do amazing manual therapy work or something similar can be a lifesaver for you. Once you find what, and who works for you, that can be huge towards alleviating and eliminating that said pain
Soft tissue work is free! Use a common implement such as a lacrosse ball and dig into your tight tender areas. Spend time on those trigger points. Compression bands are also something I like to use for immediate relief.
Hopefully some of these tips help! We also have a highly viewed elbow pain video on YouTube with the use of a theraband that had helped many!
‼➡ Those who join our coaching program are going to see and feel the results! Add pounds to your lifts, gain confidence, excel in meets, and lift pain free. Link below to schedule a free consult today via text or email!


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Beer Offensive: The Koch Brothers Try to Bribe College Students Not to Sign Up for Obamacare with Brewskies
October 17, 2013 in Blogs
By Sadhbh Walshe, The Guardian
What's a family values conservative to do when every effort to protect millions of Americans from the scourge of affordable healthcare fails?
Break out the beer, of course. The latest campaign to kill off Obamacare in its infancy is now playing out on college campuses where a conservative group known as Generation Opportunity (GO), who are funded in part by the billionaire Koch brothers, is using the lure of free beer and "opt out" beer koozies to persuade young students not to buy health insurance – or, at least, not to buy it from the Obamacare exchanges.
Traditionally, one might expect God-fearing conservatives to be warning youth about the dangers of alcohol consumption, rather than plying them with free liquor, but these are desperate times. The determined Koch brothers have already spent hundreds of millions of dollars trying to derail the president's healthcare law. So far, though, despite their best efforts, Obamacare has proved as "invincible" as the young people it needs to enroll. While it's unlikely that the beer exchanges, shall we call them, will be the game-changer, the Kochs may well end up driving many of us to drink with their relentless and futile vendetta to undo the law – not just the college students.
Nearly every movement to "educate the public" about the "dangers" of Obamacare can be linked in some way to the Koch brothers, and this latest college campus effort is no different. Last month, Politico revealedthat GO has received $5.04m from the Koch-funded entity known as Freedom Works. This "grassroots" movement is now about to embark on an "Opt Out" tour of 20 college towns across the country as part of its effort to steer young people away from the Obamacare exchanges. As GO's 29-year-old president, Evan Feinberg, put it:
What we're trying to communicate is, 'No, you're not actually required to buy health insurance' … you might have to pay a fine, but that's going to be cheaper for you, and better for you.
After coming under …read more
Source: ALTERNET


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NATIONAL SCIENCE FOUNDATION OFFICE OF INSPECTOR GENERAL ! OFFICE OF INVESTIGATIONS CLOSEOUT MEMORANDUM - Case Number: 102100025/Case closeout Page 1 of 1 This case was opened based on the results of an A-133 audit. The audit report revealed that a University grant administrator 'embezzled $79,220 of federal funds. During the time of the audit, the University had six National Science Foundation (NSF) grants totaling $890,745.00. The A-133 audit revealed that $3,480.00 of the embezzled funds were related to NSF funds. The University acknowledged that the grant administrator fraudulently produced invoices for nonexistent goods and services that were charged to various grants and also developed a corrective action plan to prevent future occurrences. NSFIOIG requested that the University provide answers to various issues includind any notifications made to NSF in this case, and the reasons for not notif4ringNSF timely. The University provided a copy of a letter in which they characterized the intentional act of embezzlement as an "administrative error." NSFIOIG advised the University that the characterization of an intentional act of embezzlement as an "administrative error" was misleading. They advised that the University was trying to make the notifications as soon as possible, but felt that calling the errors "irregularities" was not prudent at that time. The grant administrator was suspended and pled guilty to one count of mail fraud. S h e was sentenced to 18 months in prison, 3 years of supervised release, and ordered to make restitution. Based on the grant administrator's conviction, we recommended this individual for debarment. The Office of the Deputy Director sent a certified letter to the former grant administrator proposing debarment. The Office of the Deputy Director advised that they had not received any comments from the individual within the allotted time. ~hetgfore,the Office of the Deputy Director would move to debar this individual. Accordingly, this case is closed. ' Footnote Redacted Investigator Attorney Supervisor AIGI Sign / date NSF OIG Form 2 (1 1/02)
Grant Fraud
Published by the National Science Foundation, Office of Inspector General on 2003-09-30.
Below is a raw (and likely hideous) rendition of the original report. (PDF)


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Tapping your equity through a cash-out refinance. Shortening your loan term to save money on interest payments over the life of the loan. switch mortgage types. For example, you may want to move.
The cash out refinance is designed to accomplish two goals – to improve on the terms of an existing home loan and deliver additional funds at a low interest rate.
A cash-out refinance replaces your current home loan with a new mortgage for more than your outstanding loan balance. You withdraw the difference between the two mortgages in cash and put the money.
The following are acceptable uses for cash-out refinance transactions: paying off the unpaid principal balance of the existing first mortgage; financing the payment of closing costs, points, and prepaid items. The borrower can include real estate taxes in the new loan amount.
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Use the cash out refinance calculator to determine how much equity you can borrow. Use you home equity to get cash out.
The FHA cash-out refinance option allows homeowners to pay off their existing mortgage, and create a larger home loan that provides them with extra cash. The amount of money that can be borrowed depends on the amount of equity that's been built up in the home's value.
A cash out refinance has become a popular way to tap into your home's equity in recent years. In fact, more than 50% of homeowners used this method in 2017, according to a report conducted by Black Knight Financial Services.
Cash Out Loans Refinance To Get Cash Out A cash-out refinance could be right for you if you need money for home repairs or renovations, or if you want to consolidate high-interest debt. The process involves refinancing your home for more.Can You Get a Cash Out Refinance With Bad Credit? | Experian – Getting a cash out refinance might be a better option for homeowners with bad credit. Learn how it works, what credit score you need and other.
Purchase & Cash-Out Refinance Home Loans. With a Purchase Loan, VA can help you purchase a home at a competitive interest rate, and if you have found it difficult to find other financing.. VA's Cash-Out Refinance Loan is for homeowners who want to take cash out of your home equity to take care of concerns like paying off debt, funding school, or making home improvements.
A cash-out refinance takes advantage of the equity you've built over time and gives you cash in exchange for taking on a larger mortgage. In other words, with a cash-out refinance, you borrow more than you owe on your mortgage and pocket the difference.
Cash-Out Refinance -Cash-out refinances are refinanced loan amounts that are higher than the amount due on existing mortgages. Generally, borrowers need at least 20% equity in their property to be eligible for cash-out refinances.


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10 Playful Teases That Women Secretly Love – nicknotas com
Jul 13, 2019 · There's a few or more possibilities here as to why you are being teased, but let's first understand what "teasing" means, because sometimes we can come to know what the nature of a situation is just by understanding some of the language we use to. May 16, 2014 · She was flirting with me at a fitness show in SF. Eve teasing is a euphemism used throughout South Asia, which includes (but is not limited to) India, Pakistan, Bangladesh and Nepal, for public sexual harassment or sexual assault of women by men. Teasing a girl is not hard to do. Jul 01, 2013 · About David. 1.7 million men & women come to me every month to find the secrets to success. In that same breath, however. Find premium, high-resolution stock photography at Getty Images. Young redhead woman teasing is putting fingers to nose in a red top and choker around her neck. In hinting, the clit and the vaginal opening are given some attention, but not a …. Find Women Seeking Men listings on Oodle Classifieds. It's more subtle than actual teasing, but it's humorous, he'll be able to …. Aug 17, 2014 · Sports Illustrated did it first, but this three-minute video does it better. "Shine," the brainchild of filmmakers Sara Landas and Holli Rae, features 10 women of …. There are two kinds of dark triad cock-teasers: the one who has a known notch count, and the one with the. When you were a kid, your No. 1 way of showing a girl that you were smitten with her was likely by stuffing some sand in her mouth. Misty felt bad so many Marines got stood up for the Ball. Most of the time, the answer comes back the same. "I'd like to learn how … Continue reading →. Mar 29, 2019 · How to Playfully Tease Girls. Mastering the art of teasing in order to build sexual tension is relatively simple.
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Sexual teasing involves the possibility of sex, then withdrawal of the perceived invitation. It works for women of all kinds and it doesn't matter if you met in a coffee shop or online (if you are interested in dating online, and you should be, take a look at our reviews and rankings of the best sites for dating older women). In this article we'll discuss how to tease older women without screwing up. Women Teasing Men Pictures, Images and Stock Photos Browse 3,058 women teasing men stock photos and images available, or start a new search to explore more stock photos and images. Nov 30, 2016 · One of the best and easiest ways to build attraction is to tease your partner. You need to be playful. You need. We met once before at a gym in San Jose. Show off your favorite photos and videos to the world, securely and privately show content to your friends and family, or blog the photos and videos you take with a cameraphone. Mar 11, 2011 · If you are the original creator of material featured on this website and want it removed, please contact the webmaster. Jul 03, 2013 · One of the best ways to meet women and take it a step further so the woman wants you is to know how to tease a woman the right way no matter if you are going for a relationship or not. All women have some sort of defense mechanism against meeting guys. Find the perfect Sexy Girl Teasing stock photos and editorial news pictures from Getty Images. Download premium images you can't get anywhere else. As a guy, it's hard not to measure the progress of a relationship without considering sex. We want it and usually are in a hurry to get it. Mature Women Teasing Pictures, Images and Stock Photos Browse 191 mature women teasing stock photos and images available, or start a new search to explore more stock photos and images. Jun 30, 2019 · Competition is a fun thing for men, so if he's always challenging you, it's a good sign. If he makes fun of you for those things, it means he's paying close enough attention to actually notice them. Some behaviors may be an effort to get your attention, while others may be more subconscious. While a man's actions may seem odd. The name "Eve" alludes to the Bible's creation story concerning Adam and Eve.Considered a problem related to delinquency in youth, it is a form of sexual aggression that ranges in severity from. So she made a special video for you. Fun and laughs. Summertime Young woman teasing with sticking her tongue out. Close-up of young woman teasing with sticking her tongue out over white background Girl teasing. Young beautiful woman teasing, outdoor vertical shot Happy business woman teasing.. High-resolution photo Tea. I have been teasing my dorky, 30 year old English teacher for some time. I wear short dresses and spread my legs a little to give him a show. Jan 28, 2016 · Here are the 12 sure signs a woman is flirting with you which can help you in taking the next step. Read on to know the signs at New Love Times. Consider teasing to be the adult version of this behavior. I find it both unfortunate and rather offensive that this article focuses so specifically on gender. Cock tease is offensive and derogatory to women (even with the acknowledgement than straight. Sep 28, 2017 · Girls are conditioned from childhood that holding men's attention is their goal in life; get married, have babies. Apr 23, 2014 · When women sign up to my newsletter, I always send them a welcome email, asking the one thing they'd really me to help them with. Nov 18, 2008 · Flickr is almost certainly the best online photo management and sharing application in the world. View top-quality stock photos of Woman Teasing Man With Small Penis. Page for all Real stories, exhibition, teasing. And after 20 years of coaching, I've discovered the golden keys to success in dating, business, health and wellness, and life. Join millions of people using Oodle to find great personal ads.