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Finally starting to get system back and running after a 12 month break due to operations and power supply problems.
Guards to keep chooks and currawongs out.
Fresh lettuces
Spinach and kale of several different sorts
All things relating to aquaponics and my system.
Our system has been running for a few months now, and I thought I'd share my maintenance schedule.
It is important to monitor ammonia, nitrites, nitrates, temperature and the pH level of the water, to ensure that they are in 'range'. If not, you need to take corrective action otherwise fish and plants may die or succumb to disease.
Before starting to create your aquaponics system, you should give some thought as to where you are going to put it. In many cases, you may not have a choice of locations. If you do have a choice, it is important to consider that the chosen site will get 4-6 hours of sunlight on the grow beds and none at all on the fish tanks if possible.
Sun on the fish tanks helps algae to grow. Growing invasive plants on the top of the fish tank provides shade and shelter for the fish.
Some other factors to consider are:
Access to power. You need power to operate pumps and aerators, so they are best located near existing power sources. Running long extension leads is not the best because of voltage drops and the danger associated with them.
The following us an updated version of an assignment submitted for my study in Writing the Zeitgeist at Curtin University.
Live simply so that others may simply live – Gandhi.
The other night, while watching the SBS program 'Go Back to Where You Came From', I was struck by segment of the program about the woman in the Ethiopian UNHCR camp, who had to walk over one kilometre with containers to get her daily water supply. When she arrived at the water taps, with the film crew and show participants, there was no water. The camp had been in this location for over three years. In the background was a high, strong security fence, with rows of new four wheel drive vehicles and trucks for the UNHCR staff. Surely, after more than three years of existence, there would be a much better water supply, as well as better housing for the refugees.
This story segment which included all the tents, flapping in the desert wind, brought back to mind the quote from Gandhi. Where have we, as a species, gone wrong? Why do we have wars and conflicts? Is is just because of greed – of wanting more? By us wanting more, someone is going to have to miss out. Food supply experts have stated that there is enough food produced in the world to eliminate hunger, but that the problem is most of it is used for the production of livestock feed to produce meat.
One looming problem that mankind has to solve is the coming shortage of water. Peak oil is a problem already being widely discussed, but peak water is something that is being overlooked in many countries. It is estimated that by 2025, two out of three people will face water stress; that is, they will not have enough water for their daily need. An Australian example of this problem was experienced during the recent drought in the Murray-Darling Basin and the pressure on water supplies to Broken Hill, Adelaide and other towns in the basin. Water stress is also evident in places like Yemen, and in many other African countries. One of the problems with meat production is the amount of water that is required for each kilogram produced. With the growing world population, by 2050 experts have forecast that there will not be enough water to grow the animal feeds required .
So how much water do we consume each day, apart from what we drink from the tap? A 125ml glass of wine with dinner – 120l, a 250ml glass of orange juice – 170l, a hamburger – 2400l plus an egg which adds another 135l, the cotton t-shirt that I wore today – 4100l, and the shoes I'm wearing – 8000l, one sheet of the A4 paper that was used to print this essay – 10l, and between 16,000 to 100,000l per kilo of beef. Every country that exports food, is also exporting water .
I live a lifestyle that many people find hard to accept in the area where I have my home. I have no mains power, only solar with a backup diesel powered generator. All my water comes from either tanks collected from the buildings I built myself from local timber (well, I did buy new corrugated iron), or from run-off into a couple of dams. The dam water is used for toilet flushing and water the animals (chooks, dogs, macro-pods, and birds) orchard and plants around the house that provide nectar for the birds and insects, and something nice for us to look at, and a fire break of sorts. Our house is mostly constructed from mud bricks that we have made ourselves, with all the timber being cut by me from either the property or local native forests.
When we first moved here, we lived in a tent, and had to cart water. I can empathise with the refugees. It took a few years to get the shed built, the solar panels installed and tank attached because I was working full time. It was great to have 24×7 power again, as well as running hot and cold water. I put water into the house of my great aunt, who was born on January 1st 1900, in the late 1970's. She had carried water into the house all of that time for washing clothes and dishes. She did have a flushing toilet and shower (hot water from a chip heater).
All of the doors, windows, shelving, kitchen cupboards and the like are recycled. I will admit to having a digital TV and a Blue-Ray player for entertainment. We did investigate installing a composting toilet, but after having used them in National Parks and roadside rest areas, decided that health and cleanliness was of greater importance. The water that does come out via a reed bed is used to water some trees and plants that provide shade and shelter, so I don't consider the toilet to be a great water consumer.
I was raised in a family of six, with my paternal grandmother living with us as well. We had dams for the garden, but only a 15,000 gallon rainwater tank for the household and washing utensils in the dairy in a 25 inch rainfall area. As a result, the family was extremely careful in using the rainwater. We did run short on occasions. It still pains me to see taps dripping, water cisterns leaking, and lawns and gardens being irrigated. It also causes me angst to see farmers still using flood irrigation for low value crops and growing grass for cattle.
The future for the water in the Murray Darling Basin (MDB) is causing many problems for all people concerned: the people who live, and work there; politicians both federal and state; as well as those who depend on the water from it. The MDB is vitally important to the food production and export income of Australia, as it ' generates 39% of … the agricultural income, 53% of Australia's cereal production, 95% of the oranges, 54% of the apples, 28% of the cattle herd, 45% of the sheep herd, and 62% of pig herd' . Only 4% of the rainfall in the basin is run-off for dams and rivers; the rest evaporates or drains into the ground. Over 35% of the runoff occurs from 12% of the basin area in catchments of the Murrumbidgee, Upper Murray, Goulburn, Broken and Lodden Rivers .
Professor Tim Lang introduced the concept of food miles in 1990, the aim of which was to 'highlight the hidden ecological, social and economic consequences of food production to consumers in a simple way, one which had objective reality but also connotations'. His article was important in raising awareness of the issues relating to where food is grown and the cost of transporting it to where it is consumed. A 2008 Choice report states that ' a typical basket of groceries from the supermarket has "food miles" equivalent to two loops of the globe' .
Another way, and it has been suggested a better way of analysing the true cost of food and our other requirements is via life-cycle analysis, which takes into account the inputs and outputs of energy involved in production, processing, packaging and transport of the food to the point of purchase, as well as air, water and waste pollution, and resource depletion.
We all need to be very conscious of our consumption patterns, choosing our foods very carefully. It's very easy to buy the house labels at a low cost, when we all need to save money. Sometimes those foods are produced at a cost to the foreign countries farmers, who don't have enough food or income for themselves, or they grow them in place of their own food for their own consumption. This is demonstrated by the clearing of Amazon rainforest to grow soy beans for export to Europe for cattle food and oil production, leaving the local people without food.
By growing our own foods as much as possible, even with a patio or balcony garden or small aquaponics system, and being aware of the water used to produce our foods, food miles and life cycle of the products, and by cooking and preserving our own foods, we can not only reduce our living costs, but also live more simply, and allow others in the world to simply live.
The largest aquaponics facility in the world at: http://www.japan-aquaponics.com/largest-aquaponics-facility-in-the-world.html
It is important that before adding plants and fish to your newly aquaponics setup that you start it cycling. No, I don't mean go and ride your bike, but you need to establish the bridge between the fish and plants by establishing the bacteria.
Bacteria are the magic ingredient that converts unusable fish waste to plant fertiliser. The bacteria create a symbiotic eco-system without the problems that are found in aquaculture and hydroponics.
Cycling is the process that establishes the nitrogen cycle in the system. The nitrogen system is the ongoing process that converts ammonia produced by the fish into nitrates that the plans can consume.
Cycling starts when you add ammonia (NH3) from fish or other sources into the system. Ammonia is toxic and can quickly kill fish unless diluted or converted into another less toxic form of nitrogen. Ammonia is not readily used by plants, and must be converted by bacteria into a plant usable form.
Ammonia attracts a nitrifying bacteria called Nitrosomonas, that converts the ammonia into nitrites, which is even more toxic to fish. The presence of nitrites attract another nitrifying bacteria call Nitrospira, which convert the nitrites into nitrates which are the plant food needed.
It is important to regularly test the water in the aquaponics system to monitor ammonia, nitrite and nitrate, and pH levels, to ensure that they are kept in range.
You can start the cycling process using fish, but this is perhaps the most stressful option, as they can die. It is also possible to start the nitrifying process using liquid ammonia (pure ammonia or pure ammonium hydroxide), or humonia (pee-ponics). To start using these methods, add ammonia until the reading is 2-4ppm, and keep adding that amount daily until nitrite appears at over 0.5ppm. If the ammonia level goes over 6ppm, stop adding the ammonia, until back between 2-4ppm.
I think it is important to add plants to the system before starting cycling, as they can start using any nitrates in the system. My water in the system already had ammonia, nitrites and nitrates as I took it from my dam containing fish, ducks and yabbies.
Seasol, a seaweed based fertiliser available in Australia, is also an excellent way to start the cycling process. After adding the Seasol, and plants, check the ammonia, nitrite, nitrate and pH levels, wait 2 weeks, then fish can be added at a low density. More fish can be added once the system has stabilised and plant growth has started.
Fish and plants are the main components of the aquaponics system. The growbed media provide the environment for the conversion of the ammonia produced by the fish, into nitrates that the plants need to grow. Your family consumes some of the plants, while some can be used to feed chickens or even back to the fish. The fish produced fertiliser can produce enough food to make a huge reduction in your weekly grocery bill.
So what plants can I grow successfully? The question 'what doesn't grow well' will provide a much shorter list. The only plants in this latter list are those who do not like a pH much above or below a neutral 7.0, such as acid liking blueberries and azaleas, and alkaline preferring plants such as chrysanthemums, calendula, an zinneas.
Root crops will grow very well, but you may not recognise the final shapes, because it finds it difficult to expand in the growbed media.
Apart from these few exceptions, anything that can grown in soil can grow in aquaponics successfully. I am successfully growing rhubarb, strawberries, leeks, beetroot, salad greens, lettuce, cabbage, cauliflower, beans, tomatoes, coriander, parsley, kale, spinach, silver beet and more. I am limited by my seed library and food requirements.
I have broadcast beetroot, salad greens and lettuce seeds and they are successfully growing. I've had trouble with bean seeds rotting as they are too wet, so I've resorted to germinating on wet paper towel and then transplanting. This also works well for peas, melons and cucumbers. I like them to grow where I want them, not where they germinate, as placement is very important. I put the seeds on wet paper towelling, and place into a ziplock bag, checking them daily. Once the root is about 25mm, I gently plant them into the growbed media, with the root in wetting zone.
I have also bought seedlings and, after carefully washing the seed raising mix from the roots, planted them into the wetting zone of the growbed media.
In the future, I am planning to start seeds in vermiculite or worm castings or even grow plugs to reduce the costs of the plants. Some plants like bamboo and some natives that I grow in soil, can be very successfully started from cuttings inserted into the growbed media. With cuttings, do not use rooting hormones as it can affect the fish in the system.
Aquaponic Rules of Thumb
If the plants are looking unhealthy after a few months:
The dictionary provides lots of different definitions of this term. The meaning I am going to adopt is " to supply with food and drink, or the necessities of life, as persons". While this doesn't match the meaning adopted by other authorities such as the United Nations, I think it defines my approach to sustainable living better.
While many businesses and organisations debate sustainability and how to define it, and the definition of "triple bottom line", I am getting on with my approach to being sustainable living in providing food, shelter and energy to meet my life's requirements.
Beyond the basic necessities (food, clothing and shelter) for sustaining our physical life, how much money and other possessions do we really need? These questions are often not investigated and pondered upon, but we spend our lives trading our time and skills for money. A life that is free and meaningful does not need the latest fashion or gadgets or expensive overseas holidays or the latest model car. Working long hours really doesn't allow the time we need to look after our spiritual needs and for time to spend with family and friends – the things that make for an enjoyable life. Being rich is a state of mind, not a bank balance figure.
I'm not saying that money is not important – it is, up to a certain level. Once our basic needs are met, pursuing more money distracts us from the important things in life. It's easy to become entangled in a consumerist society, and to think that consumerism provides freedom. Consumerism is destroying the very planet that we live on. Everything we consume is provided by our planet, and ultimately is returned back to it. Climate change and disappearing ecosystems are the indicators of our over consumption. How much longer can we persist with our consuming patterns before we go beyond the point of no return? Some scientists already think that we have gone beyond the tipping point with our production of carbon dioxide induced climate change. We need to remember past climatic climaxes that mean that all humans have come from an estimated 600 breeding pairs of homo sapiens. Is this going to happen again?
So what can we do? Are there alternatives? Much research is occurring in this area. Already research has shown that we are past peak oil production, but we are still not embracing renewable energy sources at the rate we should be. We are also at or past peak water consumption, with many countries populations experiencing water stress i.e. less water than they require each day to maintain a healthy life.
I think that we all have a responsibility to minimise our use of resources. Sure, I still have a phone, TV and many other 'things', but I am constantly reducing the 'stuff' that I have. I am building my own home from timber sourced from local native forests in a sustainable way, I have solar power with a backup diesel generator, a solar hot water system, chooks, and will soon add some cattle, as well as aquaponics providing fish and vegetables and an orchard (replanted this year, as most of our trees died off during the drought).
I am not self-sufficient by any means, but I am slowly requiring less resource inputs from
outside of my property. We use about 20l of diesel per month to cover our power requirements from the backup generator each month. When it is overcast, solar cells do not work very well, and I only have enough battery capacity for about 3 days. I will be making some vertical wind turbines to reduce our diesel requirements.
We harvest all of our water from rain – some stored in dams for the gardens, orchard and aquaponics (doesn't use very much), with household water for drinking, washing, cooking and showering coming from a 27,500 litre tank. Once I have the verandahs on the house completed, I intend to install a 250,000 litre tank to store the water from a combined catchment of 350 square metres. Each millimetre of rain provides 1 litre of water per square metre of roof area (350 square metres by 660 mm = 231,000).
Future posts are going to expand on what we can do and what I am doing in particular to reduce my impact on the planet's resources.
In a previous post, I outlined the reasons why I decided to use aquaponics for producing fresh food for us. In this post, I am going to provide a photo essay of its development.
This link at http://www.aquaponics.net.au/chops.html demonstrates the basic water flow through a system, and how mine works. Click on the start/stop button to watch.
What follows are images of the development of my system.
And yes, those leaves are strawberries, next to rhubarb.


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Imaad Wasif and Two Part Beast: Strange Hexes
Imaad Wasif and Two Part Beast conjure up a parade of influences from rock's history, but can barely pull themselves out of the muck.
Imaad Wasif and Two Part Beast
Strange HexesLabel: self-released
US Release Date: 2008-03-18
UK Release Date: Available as import
With the release of Strange Hexes, Imaad Wasif and Two Part Beast have crafted an album that traces a vein from late '60s acid rock to '70s proto-metal. If you want a reference point, imagine Zeppelin or Sabbath covering Neil Young & Crazy Horse with Jeff Buckley (minus some of the drama) on lead vocals, and you're in the vicinity of the sound that underpins songs like the crusading "Wanderlusting" and the snarling "Unveiling".
Following on the heels of a parade of influences such as this, perhaps it's impossible not to expect too much of the Beasts, but the fact of the matter is that even after repeated listens, Hexes is a middling set that suffers greatly from the predominance of indistinguishable material that tends to lack any forward motion. This isn't to say that the album doesn't have a few outstanding moments, but they're never enough to lift the songs out of their usual murky territory. Tracks like "Wanderlusting" and "Oceanic", for instance, surge and froth with a seething energy that takes up the torch from late '80s/early '90s guitar rock and runs it out of town. It's just that there are too many aggravating mud-crawlers like album closer "Abyss" which, like too many others, is a four-minute bore until the typically epic finale.
As far as the album's winners go, though, there is one undisputed champion: "The Seventh Sign." Situated right in the middle of the album, it's a nearly perfectly crafted nightmare vision of Armageddon that hearkens back to the brooding post-psychedelia of Neil Young's On the Beach, with echoes of Jeff Buckley's Sketches For My Sweetheart the Drunk thrown in for good measure. The refrain is an absolute chiller, as Wasif lilts, "Because we've known true happiness / we can only get colder," with such a grim sincerity that you're stunned by an unshakeable sense of some impenetrable gloom. It's the kind of song that could almost make you forgive the dull wash of its neighbors, but instead, sadly, it makes the rest of the album all the more frustrating.
As "Seventh Sign" winds down, after a soaring chorus that is awesome in the most biblical sense of the word, the group seems to run out of steam. The jams become tired, as side two opens with a banal tune called "The Oracle". From there onward we're stuck with little more than a couple of mild curiosities and a few other scraps that would have had a much better home on the cutting-room floor. At some point Wasif's lyrics meander into a lazy prog that's alleviated only by the inevitable arrival of some miserable, insipid guitar workout that lolls about like a dunce until the song's finally over. The sense of mystery that hung about the earlier tracks has pretty much vanished entirely by this point, and as the disc wears on you begin to notice that there's not all that much to be said for Two Part Beast's rhythmic accompaniment other than, "They're pretty tight, I guess."
Ultimately, there's just not enough of the good stuff here to warrant an entire album. Maybe the Strange Hexes EP would have been a smarter move. But I'm no record company man, so I won't further push anyone's buttons. Hexes shows potential, but not much else. It's worth a listen, but it might just be better to buy "The Seventh Sign" on iTunes.

subset: commoncrawl


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Invasion of Privacy vs QUEEN: In this special mini episode, Popgram goes deeper for the culture as Nicki Minaj releases her fourth (not fifth!) album there has been a lot of comparisons to the debut by Cardi B. We listened to both and discuss what we liked and our feelings on the highlander (there can only be one!😉) philosophy around female rappers.
#nickiminajqueen #nickiminaj #cardibinvasionofprivacy #cardib #popgrampodcast #fortheculture
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Ed is a multi-instrumentalist who, at present is confining himself to melodeons in Ironmasters.
Having been brough up in a morris team environment he is steeped in dance music and has previously been the drummer for the band Jabadaw so it is all aout rhythm and dance.
Ed aklso plays in the concert line-up 'Pilgrim's Way'.
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Divorce is a difficult process no matter what, but when infidelity is a factor in the dissolution of marriage the process can becomes even more complicated. For those who stray in marriages, it is important to be aware that the issue may have consequences in the legal proceeding. However the effect is often less than what some assume. In certain circumstances your wallet may suffer from the legal ramifications of a failed marriage due to infidelity. But in many cases the adultery itself may not affect many issues related to property distribution, spousal support, or child support. Our Santa Rosa divorce attorneys can provide the necessary information to understand your specific legal rights when going through a divorce when infidelity is an issue.
California is a "no-fault" divorce state. That means that the only two grounds for marriage dissolution are (1) irreconcilable differences and (2) incurable insanity. The insanity grounds are quite technical, and the vast majority of divorces are filed on grounds of irreconcilable differences. However, that does not necessarily mean that adultery has no effect on divorce.
Most are aware of the high-profile Hollywood divorces that usual come with the stock claim that the couple is splitting due to irreconcilable differences. For example, The Huffington Post reports that infidelity may have been a factor in the breakdown of the infamous 72-day marriage of Kim Kardashian and Kris Humphries. Kardashian and Humphries wed last year in a lavish ceremony in California. However, the fairytale was short-lived as Kardashian filed for divorce just over two months after the wedding. The reason for the failed marriage has not been explicitly stated. However, recent reports have suggested that Kardashian was cheating on Humphries during their marriage.
There are many different ways that this might play out in a divorce. More than anything it may affect the negotiation process between the parties. Beyond that, Kardashian may be faced with the obligation of paying Humphries a certain sum of money if during their marriage, she spent any money on her other partner. Our Santa Rosa divorce lawyers know that under California law Humphries would be legally entitled to have the marital estate reimbursed money if it can be proven that Kardashian did in fact spend any money on her other partner.
Beyond the potential for money spent on a paramour being reimbursed to the marital estate, there are not many other issues where infidelity plays a key role. Spousal support cannot be granted simply because of adultery because that would be akin to a punishment (which is not a part of marriage dissolution). Similarly, adultery rarely affects child custody issues. The only way the infidelity would play a role is if it can be shown that the actions somehow directly interfered with the best interests of a child.
At the end of the day our Santa Rosa divorce attorneys appreciate that each divorce situation is different. Family law issues have changed substantially over the last few decades, and that includes the effect of issues like infidelity in a divorce. Whatever the case may be in your situation, it is important to ensure that you have experienced family law professionals on your side throughout the process. If you are in our area, be sure to contact our California divorce lawyers to see how we can help protect your interests.
See Related Blog Posts:
Uncovering Marital Assets in a Divorce
Am I Entitled to Spousal Support
The Beck law firm is based in Santa Rosa, California, but we are able to serve clients throughout the area including cities like Park, Sebastopol, Healdsburg, Sonoma, Petaluma, Windsor, Glen Ellen, Bodega Bay, Ukiah, Willits, Kenwood , Clearlake, Lakeport, Kelseyville and throughout Sonoma County, Mendocino County and Lake County.


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It was a dark and cold November day when I first saw it—an article declaring the horrible news—Sophie Turner, Priyanka Chopra, and Danielle Jonas had officially dubbed themselves the #JSisters.
The hashtag first appeared in an Insta Story from Priyanka's bachelorette party, put there by Priyanka herself, and thus, a
star branding campaign was born. In the months since, the hashtag has become a crucial part of the Jonas Brothers' reunion social media blitz, with the sisters in question adding it to most of the pictures they post together. But I have a sneaking suspicion Sophie secretly hates this entire thing.
Let me be clear. I'm not trying to argue Sophie doesn't like Priyanka and Danielle. They hang out All. The. Time. Anyone who gets along with their in-laws that well should get a medal, frankly. What I'm saying is, Sophie doesn't subscribe to the JSister mentality as much as we've been led to believe. She's not as invested in the JSisters branding or hashtag, and I'm here to show you the receipts.
Let's start with a photo, in which her face screams, "I'm smiling, but my publicist did not approve this JSisters Instagram wall."
And I'll drop these photos where Danielle and Priyanka both used the JSisters brand name. There are a lot of options, but I'll limit it to these few.
Sophie, meanwhile, has only used the phrase, like, two times on all her social media platforms. There was this instance, where she didn't even hashtag it and she also spelled it wrong.
I see her saying "sistas" instead of "sisters" as a silent protest. Try to tell me I'm wrong.
And there was this other time, where she looks high-key bored.
I'm not kidding, I went back fairly deep in her social and that's all I could find.
The problem with the JSisters concept is that it's so damn cheesy. It's almost like when your mom buys you and your brother matching sweaters for Christmas and makes you wear them to your grandma's house the day of. Will it look good in the pictures? Yes. Is it ridiculous? Also yes.
Sophie isn't cheesy though. Sophie is a Cool Girl. She is an ambassador for Louis Vuitton and has tiny tats. She seems like the girl who would not have done her hair for school picture day because it looked better when she had just rolled out of bed. That image doesn't particularly align with naming the girl group you're in with your sisters-in-law.
To be clear, I think it's really f*cking heartwarming that these women are so close, but I don't feel like they need to brand themselves for the world to know they like each other. Therefore, I officially request that the #JSisters hashtag be retired for the rest of eternity, never to see the light of day. Thank you for your time.
From: Cosmopolitan US


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Set website goals in a smart way
As a proud business owner, you decided that it's time to add online presence to your business assets. You spent days researching web design companies in your area, looking at your competitors' websites and wondering what images you'll put on the homepage. Finally, you are ready to hire someone to help you step up your business game with an awesome website. But where do you start? At the beginning of this journey, the first step is to clearly define and set your new website goals, and we will show you how to do it it in a smart way.
Imagine you were given a task to construct a building. You think, "All right, let's start with the foundations, then assemble some planks and bricks, put a roof on it and we're done". But wait… is it going to be a house? Or a church? A shopping mall? The first and most important question you need to ask is what is the purpose of that building. The answer to this question will determine the whole construction process and any and all details about it, such as how many rooms and floors you will erect and what color you'll paint the walls inside. Do you get it now? It's exactly the same with your website!
Goals vs. objectives
At first glance, those may seem very much alike. The difference between them is that the goal is defining your broad intention, the overall aim, and the objectives are measurable 'tasks' you need to complete in order to achieve your main goal. You can also think about them as long and short distance goals
Start with defining the main purpose of your website. Think about your overall business and marketing strategy. Do you want to increase your website traffic? Maybe you want to sell a product online? Do you want to showcase your awesome photography skills? It's ok to have more than one goal, but prioritize them in line with your business needs.
Then, define the measurable objectives that will help the website fulfill its main goal, while keeping your desired users in mind. Let's find out how to do it.
SMART goals
Using SMART goal setting technique might seem like a boring activity straight from management theory textbook, but in reality it's easy, quick and most importantly, IT WORKS. SMART stands for Specific, Measurable, Attainable, Relevant/Realistic and Timely.
Let's take one of the common website goals, getting more leads, and explore how we can define it as a smart objective. For the purpose of this exercise let's assume we are an architect studio specialising in home interior design with 4 employees and a very outdated website.
Specific – Can you define this goal so it's clear what action to take? – For our architect studio, one of the ways we can get more leads is if the website will be more SEO friendly (responsive design, fast loading, easy to use, relevant keywords). That will prevent our visitors from fleeing back to search engine because the current site looks unprofessional and is hard to navigate.
Measurable – How will you know if you achieved that objective? – In this case, we want our website visitor bounce-back rate to go down by 20% and the average time spent on the website to increase by 30%.
Attainable – Do you have the resources to accomplish your goal? The two most common resources are time and money. Consider if you can spare one of the team members to complete the task for you, or should you rather hire an outside company to help you out? – Our studio has extra budget to invest in website modernisation.
Relevant – Will this goal help your business grow? – In our case, we expect to get more phone calls and quote inquiries coming from visitors who stay longer on our website.
Timely – When you will complete this goal by? – We want to have our new website up and running within 3 months.
This technique can not only help you set website goals, but can be applied to any field of life. To learn more about it, follow this link.
Examples of website goals
Some common website goals include:
- Increasing sales
- Increasing subscriber list
- Becoming an authoritative resource
- Building your brand
- Downloading an app
- Obtaining new customers
- Getting more interaction
Every business is different and its website goals will be unique, that's why there's no definitive list of goals and objectives and it needs to be determined on a single case basis. You know your business like nobody else does and when you specify your goals and objectives, you are bound to be successful in achieving them.
Get a PRO to help you achieve your goals
Now, you are equipped with the in-depth knowledge about your website purpose and an action plan consisting of SMART objectives. Time to hire a designer who will take your goals and convert them into comprehensive web presence strategy, design and build the website in a way that will help you fulfill them, and will give you the solid foundation for achieving success. That's what we at Techleus specialize in – giving you an online business solution to shine among your competitors, so you can focus on what you do best. If you want to find out more about our web design process, visit our Services page and Blog.


text: The Dopefish 17 Posted November 13, 2018 Report Share Posted November 13, 2018 I don't know if these have been discussed at all, but I'm curious to know what everyone else likes about NHL '94 that is kinda quirky! One that comes to mind is when you check someone into the boards just right and it sends the opponent flying off into the middle of the ice. Another one is when you have offsides on and you pass to a skater who is offside but still score a goal with a one timer; doesn't happen often but it's funny when it works! Anyone have some good quirks they want to share? 2 Quote Link to post Share on other sites


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The AP is reporting that Best Buy will become the first independent retailer to offer the iPhone 3G in the U.S. Carrying the iPhone is certainly a feather in the wireless cap of Best Buy, which has been rolling out its Best Buy Mobile stores and stores-within-a-store. Best Buy, of course, also has Apple-staffed sections within a store so it will be interesting to see where the iPhone will be merchandised (likely in both sections).
Best Buy is also in a great position to highlight some of the many iPhone-compatible accessories that would not be carried in an AT&T store and, of course, the retailer has a far larger footprint than Apple stores. However, it may mark the first time the iPhone has been put side by side with other handsets with large touchs creens from other carriers in the U.S.


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In 2017, UK retailers face one of the most competitive environments in decades. With the continuing shift in customer preferences towards online and increasingly mobile shopping, an unstable global marketplace that demands unprecedented technological sophistication, some retailers are being confronted with challenges to their very existence.
The UK's imminent exit from the European Union adds further complexity to the mix. The retail sector faces a perfect storm: how can retailers balance change and increasing costs whilst still embracing opportunities? Our Total Retail research shows that remaining customer-centric, more than ever before, is essential to stay ahead.
Our 2017 Total Retail Global survey is our most comprehensive to date, with feedback on consumer behaviours and expectations from over 24,000 shoppers across 29 territories and 5 continents - including 1,003 consumers in the UK for the sixth consecutive year. The findings can help UK retailers solve the puzzle of where investments should be made in 2017 to ensure that they thrive in the years ahead.
To get ahead of competition, embracing a Total Retail mindset throughout your whole business is key.
If you're short on time and would like a quick overview of our 2017 findings – download our 10 things you need to know about Total Retail report. If you have little longer to browse, download our full report.
Disruptors are reshaping consumer behaviour. In response, retailers are stepping up their game. In our analysis, we examine six closely intertwined focus areas, or battlegrounds, that retailers must focus on to better attract and retain today's mercurial shoppers. The underlying theme of these battlegrounds: to create an immersive, seamless, brand-defining experience for consumers across all channels, one that will keep them coming back.
Disruptors are now competing on speed, variety and convenience. In fact, shoppers told us their motivation for shopping online isn't always dictated by price; 48% selected convenience as the main reason for shopping online. Across all channels, however, low price continues to dominate shopping decisions for 59% of shoppers. 35% of shoppers use price comparison sites for their inspiration and 38% start their product search at Amazon.
Brand loyalty, while hard-won, is not easy to shake and 65% of UK shoppers consider themselves to be loyal shoppers, versus 61% globally. That's good news for retailers who have cultivated close ties with shoppers over many years. It also reinforces the power of one-to-one connections with customers via personalisation, which new entrants online cultivate rigorously.
Cost-prohibitive last-mile delivery issues continue to challenge retailers who are experimenting with a combination of options in response to customer preferences for speedy delivery. 29% of UK shoppers say that fast and reliable delivery (same day, collect from store or designated place) and a 28% good returns policy (free or return to store) are reasons for shopping with their favourite retailer.
Ultimately, UK retailers need to entice customers to interact with them in-store — to keep them coming back. To do this, they need to provide a convenient, frictionless in-store experience, with the added advantage of knowledgeable sales staff who can explain product offerings, the number-one preference of in-store shoppers, ahead of ambience. It is important, perhaps more than ever before, for retailers to invest in talent and the training and development of their in-store associates.
This is a key opportunity for UK brands looking to attract new customers from overseas, as 44% of global shoppers say they need to see and touch the product before purchasing.
For a technology platform to succeed, it has to be part of an overarching digital strategy that encompasses the entire organization — rather than an ad hoc point-in-time initiative. Respondents to our survey were more open to using mobile payment via smartphone this year than they were last year and since 2014 there has been a 39% increase in the number of consumers using their phone for purchases at least once a year. However, almost one in three Digital Natives find that mobile websites are not easy to use.
Continual experimentation and ongoing course correction is at the core of disruptors' success — even when they are ahead of the game. From self-checkout devices to circumvent long check-out lines to touchscreen fitting-room mirrors that offer immediate help from sales associates, retailers are experimenting with a number of options to make the shopping experience simple, convenient, personal, and engaging.
In particular, Virtual Reality (VR), Augmented Reality, Wearable technology, voice and connected home devices offer exciting opportunities for the retail sector.
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Watch our video to hear Rob McWilliam, former VP of Amazon UK, explore 5 key trends disrupting the UK retail sector.
We've identified four emerging themes in the UK which should remain key focus areas for retailers in 2017. These are:
Together, these four areas form the firm foundations of an excellent customer experience.
Leader of Industry for Consumer Markets, PwC United Kingdom
Tel: +44 (0)7802 882562


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On this trip, we were out exploring on the Nevada-Utah state line. This beautiful open country of rolling hills and
The old ghost town of Fay popped up around 1899, with the mines producing gold in the next two years. The boom to bust cycle was pretty quick, as often is the case, and by 1915 the town was deserted.


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Your smile is your biggest asset, invest in it for daily returns!
Cosmetic Dentistry refers to dental treatments that improve the appearance of your teeth, gums, bite or smile.
There are number of treatments which can enhance appearance but not all treatments are best suited to all patients. Our dentist with years of experience at Heritage Dental Group will be able to advise the most suitable options based on your current concerns, desired outcomes and budget.
The Dentists at Heritage Dental Group may recommend one or more of the following dental treatments if you are looking to improve your teeth and smile.
Cosmetic Dentistry covers Teeth whitening, Crowns, Bridges, White fillings, Implants, Veneers etc.
All procedures at Heritage Dental Group are carried out using state-of-the-art equipment in modern, friendly facilities. Sterilisation and infection control practices at Heritage Dental Group are subject to the highest quality standards for the health and safety of patients, employees and practitioners.
Ask our team for your complimentary 30 minute Smile Makeover consultation with Dr Singh or Book online on the following link:
Always wanted a whiter and brighter smile? Teeth whitening is a safe procedure that can lighten stained or discoloured teeth.
Tobacco, coffee, tea, alcohol, food additives, some developmental blemishes and natural aging all contribute to the discoloring and yellowing of teeth.
While a professional dental clean can remove some staining, Teeth whitening is a cosmetic dental treatment that can provide patients with great results that whiten the colour of teeth which have discolored over time. Teeth whitening, if maintained correctly, can leave you with results that last. As teeth whitening agents have varying levels of peroxide in them, all procedures should only be carried out by qualified dentists who use a clinically proven cosmetic dental treatment.
We provide Zoom in-chair teeth whitening service. It is safe and effective and provides outstanding results for patients.
- The LED light technology is clinically proven to whiten your teeth up to 8 shades in just 60-75 minutes.
- Zoom teeth whitening system reduces stains and discoloration and you can quickly brighten your smile.
- Zoom in -chair teeth whitening usually takes 3-4 15 minute sessions. Your dentist will provide you with after in-chair teeth whitening instructions.
- You will be asked to avoid dark colour foods which can stain your teeth for 24-48 hours.
Everyone responds differently to whitening and sensitivity, your dentist will ask you to use sensitive toothpaste before and after the teeth whitening procedure. You can also use mild desensitizer Relief Gel in conjuction with your treatment to further minimize sensitivity. Should you have any questions regarding teeth whitening, please do not hesitate to contact us- simply call 38783384 or email email@example.com. Please visit Phillips Zoom for more information.
Teeth whitening procedures are typically carried out at home by the patient following a consultation with a dentist. Teeth whitening may not be appropriate for all patients, before commencing any teeth whitening procedure it is best to discuss expected outcomes and time frame with your dentist. Where appropriate, we will take impressions of your teeth to prepare custom-made ultra thin mouth trays. The trays are used to hold the whitening gel close to the teeth. Whitening gel is placed in the tray which is then worn for up to 30 minutes a day. Results are usually seen within two weeks. We will advise you on how long to wear the tray both initially and for maintenance.
Veneers offer patients the opportunity to improve the overall appearance of teeth and create a beautiful smile. Veneers have the ability to "dress-up" teeth and improve your smile. A natural looking smile is now achievable with veneers. Veneers are thin porcelain or composite resin facings that are bonded to the front of teeth. They are between 0.3mm and 1mm thick and are often used as an alternative to crowns.
They are extremely thin and in most cases require less of the natural tooth to be removed when compared to crowns. Veneers are strong and durable making them a popular cosmetic dental treatment for creating a beautiful smile.
Veneers can be the solution to a variety of dental problems.
Some of these include:
- Crooked, oddly shaped or misaligned teeth
- Crowded teeth
- Broken, chipped or worn teeth
- Gaps between teeth
- Permanently stained or discolored teeth
Veneers can be applied to one or more teeth to match in with existing teeth or all visible teeth can be veneered to change the overall colour of your teeth.
- Dark lines are unlikely to form around the veneer
- Translucency gives a much more natural look
- Cost effective treatment option, especially composite resin veneers
- When compared to other cosmetic work they often require less of the natural tooth to be removed
- In some cases, veneers can be used as an alternative to orthodontic treatment
- Following treatment, they require no additional maintenance other than regular good oral hygiene and regular dental check-ups
Veneers can change your appearance and give you that beautiful smile you have always wanted.
At Heritage Dental Group, we use high quality white fillings to enhance the appearance of your teeth, replacing old dental amalgams and restoring areas of dental decay. Your dentist at Heritage Dental Group will examine your fillings and will let you know if your teeth are suitable for white fillings or if the the restoration is large than crowns. The procedure for white fillings is quick and painless. Restoration is prepared in your mouth layer by layer and blue light is used to hardened the layers. Once the Dentist finished filling your tooth, filling will be shaped and polished to the size of your tooth and the bite is checked. Your white filling will last for several years. It can get discolored like other normal teeth from tea, coffee, red wine and other foods that can stain teeth.
Regular dental check-ups, brushing and flossing prolongs the life of your white fillings.
Heritage Dental Group offers patients cosmetic dental treatments to replace lost or missing teeth with dental implants, the proven long-term solution for functionality and appearance.
A beautiful smile can boost self-confidence and self-esteem and make a real difference to your life.
Dental implants can be thought of as artificial roots that are securely anchored in the jaw.
They are cylindrical devices made of medical grade titanium. Implants are placed in the site of a missing tooth or teeth where they biologically bond with the bone and are capped with a ceramic crown that matches existing teeth.
- Improves appearance – Implants look and feel like your own teeth.
- Improves Speech – Dental implants allows you to speak clearly without the fear of slipping dentures
- Improves eating – Dental implants function like your own teeth, make it easier to eat
- Improves oral hygiene – dental implants are placed individually and easy to access and clean in between
- Durability – Implants lasts life long with proper care
- Comfort – Implants provide comfort as they become part of your teeth and mouth, eliminating the discomfort from removable dentures
Dental crowns are a custom-made restoration. Crowns fits over the prepared existing natural tooth and replaces the natural crown, which is the part of the tooth that is visible above the gums. Dental crowns can be used for strength, durability and tooth stability, or for cosmetic reasons to enhance the appearance of a tooth. Your Dentist may recommend a crown for following reasons:
- to restore fractured tooth,
- cover a dental implant,
- protect a week tooth from fracturing,
- cover a tooth that has had a root canal treatment,
- to attach a bridge and
- replace a large filling when there is not enough tooth remaining.
Consult our experienced dentists for more information. Get in touch with our team on 38783384.


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Inaugural National Dyscalculia & MLD Conference Downloads 2009
This years conference was a great success, please find below the speakers handouts. We also have a Dyscalculia forum, details at the bottom of this page.
Prof. Brian Butterworth
Dyscalculia: causes, identification, intervention and recognition
Dyscalculia is as prevalent a learning disorder as dyslexia and has an even more profound effect on life chances. However, it is not widely recognised. I discuss recent research that identifies a core deficit underlying this difficulty in learning arithmetic, along with its neural and genetic basis. This approach forms the basis for identification and intervention. Government and educational recognition of this handicap is just beginning in the UK.
Jane Emerson
Making Maths Real… What Works?
The use of concrete manipulatives and structural equipment to develop number sense and understanding enables children with low numeracy and dyscalculia to move from rote counting in ones as a main strategy to internalised cognitive models. This session will demonstrate how pupils can move out of the counting trap into calculating, using essential facts to derive answers and apply universal strategies with understanding.
Dr. Tandi Clausen-May
Seeing and Doing Mathematics
Our pupils understand mathematics in different ways. Some can grasp ideas and concepts presented on the printed page quite easily, but others respond more readily to pictures and models which they can see and manipulate. So how can we make it all 'click' for pupils who struggle to access a mathematics curriculum that is bound up in printed books and assessments?
Dr. Steve Chinn
Making Maths accessible
The traditional demands of mathematics challenge many learners, especially those with special needs. For example, mental arithmetic requires effective short term and working memories and there remains a requirement to have instant retrieval of basic facts. This session will consider a structure for mathematics which maintains the intellectual content but acknowledges the problems some learners have with prerequisite skills and knowledge. Recent research into Maths Anxiety and teachers' concerns about motivation will be used to support the proposed modifications to structure and pedagogy.
Useful Links:
5th National Dyscalculia & MLD Conference 2013
Register for the Dyscalculia and Maths Learning Difficulties Newsletter
Overcoming Barriers to Learning Mathematics
Learning Works Shop
Dyscalculia and Maths Learning difficulties Forum
- Learning Works staff very welcoming and were willing and able to give us information and guide us into the right room at the right time.Able Gifted and Talented Conference
- The course was, as ever, fantastic! I have come back to school buzzing with ideas and one day in some are already being implemented.Annual SEND Residential Conference
- Fil shows such passion and enthusiasm for your subject. I felt today's presentation was wonderful. It was so relevant to our classroom.Dyscalculia & MLD Tour with Fil Came
- This is one of the best short courses I have attended in terms of meeting its stated aims and having material that accurately matches the course content.Teaching Children with SpLD
- I loved the course. Not a moment of it was wasted on me and I enjoyed the intensity.Managing the Role of the SENCo
- Excellent training which is tailored to the independent sector and the opportunity to meet colleagues doing the job of SENCo in different schools.Managing the Role of the SENCo
- I would have no hesitation in recommending the event to colleagues.Able Gifted and Talented Conference
- Glynis is an excellent lecturer. Her ability to convey the depth of her knowledge is superb.Teaching Children with SpLD
- I have never been on courses that are as well prepared and personalised to delegates needs as Fils. I am very impressed with Learning Works.SEN Policy Writing
- Truly inspirational - Tandi explains the maths topics so clearly and demonstrates everything with ease. Maths really does make sense when she teachesOvercoming Barriers to Learning in Maths
- It was really great to be given the time to actually discuss our assignments and be given immediate feedbackOvercoming Barriers to Learning in Maths
- I really enjoyed working with Learning Works - I've had six bookings from teachers at the event so I'm very happy! Brian Moses, Performance Poet at the 3rd English conferenceTeachers of English Conference
- It's good to be on the receiving end of learning something new for a changeNational Dyscalculia & MLD Conference
- I would highly recommend this conference. The positivity and enthusiasm of those presenting and other delegates was great. I can't wait to try out some of the new ideas with my students.National Dyscalculia & MLD Conference


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Who is PHCA Medical Group?
Recognized as the premier bilingual medical group in Central Florida with over 20 years of experience.
Our medical group has been consistently awarded for its high quality standards in the treatment and prevention of diseases.
With PHCA Medical Group you can improve your Medicare benefits by reducing costs while increasing services with our affiliated Medicare HMOs.
Widespread network of sub-specialist's doctors.
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In Central Florida, we are the ideal medical group serving Kissimmee, Orlando and Altamonte Springs
Increase your Medicare benefits
Fill out this form and one of our experienced insurance professionals will contact you to explain the options you have to improve your Medicare.
At PHCA Medical Group, our goal is to provide you with complete medical care in secure comfortable environment. Come and feel right at home.


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Easily Pass CompTIA PK0-004 Exam With Lead2pass Latest CompTIA PK0-004 Brain Dumps: https://www.lead2pass.com/pk0-004.html QUESTION 21Which of the following is a definition of an RFP? A. A document sent to potential vendors to solicit a bid for a projectB. A document sent to potential vendors to request information for skills and experience for a projectC. A…Continue reading
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Ensure Pass PK0-004 Exam By Training Lead2pass New PDF Dumps: https://www.lead2pass.com/pk0-004.html QUESTION 11If a project sponsor wants to know the current status and progress of a project, which of the following is the BEST approach to find this information? A. The project sponsor should obtain the current status from team members, put it into a…Continue reading
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Easily Pass PK0-004 Exam With Lead2pass New CompTIA PK0-004 Brain Dumps: https://www.lead2pass.com/pk0-004.html QUESTION 1The project manager was asked to provide recommendations for the removal of a vendor. A meeting was scheduled with the key stakeholders and the project sponsor to highlight the reasons for this recommendation. Which of the following should the project manager bring…Continue reading
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2017 June CompTIA Official New Released PK0-004 Dumps in Lead2pass.com! 100% Free Download! 100% Pass Guaranteed! Although the CompTIA PK0-004 dumps are very popular, Lead2pass offers a wide range of CompTIA PK0-004 exam dumps and will continue to release new study guide to meet the rapidly increasing demand of the IT industry. Following questions and…Continue reading


text: I'm not sure what these girls were trying to do, but evidently their stupid plan didn't go as they expected: Apparently they put something flammable on the back of that girls pants and then lit it. And then of course they are surprised and unprepared when it actually caught fire! Update, I don't know what […]Read more


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Steak Night
Looking for the perfect venue to host your Steak Night? Sports on Tap has the room, the atmosphere, the service and of course, the amazing food to help you out with that! Take a look below to find out some of the basic information that everyone wants to know. There… Continue reading


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Switch into Russian
|This page is the fantastic
development of the Gravigeometric Paradox. The hypothesis, described
here, is true, or almost true, if the space-time-materia has
the highest degree of symmetry. I.e., if the symmetry is high,
then this page is not fantasy, but reality. If the symmetry
is weak, then let's consider the following to be the tale. You
can even to laugh at this tale, but not at the Gravigeometric
Paradox. The Gravigeometric Paradox exists and is real regardless
of plausibility of the hypothesis Gravitational Mirror...
Stars and planets are hollow in their centers. Sun, Earth, Moon have cavities inside. The relative dimensions of cavities of these objects are very different, and are dependent of mass of an object, of it's temperature, of the stage of it's evolution or of the age of an object. Presupernovae are almost empty. They look like inflatable ball, which can any moment burst.. The shell of a presupernova is very thin. I want to believe that Sun is quite young to be the presupernova and that it's shell is quite thick yet. The shell of the Earth is indeed thick. It is supposed here that the cavity of the Earth coincides with the Earth's internal core. The core is filled by rarefied high temperature gas and radiation.
The written above is in contradiction to the theoretical astrophysics. But don't pay much attention, -- the theoretical astrophysics is incorrect. Sir Edington was slightly drunk then used incorrect barometric formula. As a result we have incorrect astrophysics. The experiment with the Gravity-Thermal Coil will shed the light on this error and will prove the Gravigeometric Paradox.
And now we turn to the Gravitational Mirror. If we divide the material shell of a planet or star into two spherical layers, then between these layers we'll find the gravitational spherical mirror. It is known, that at the depth of 2900 km there is the Wiechert-Gutenberg (WG) surface, which divides the Earth on the cloak and the external core. This surface sharply refract longitudinal seismic waves and does not let in transverse seismic waves. Inside the external core there is the internal core with the radius 1250 km. It is supposed here, that the surface of the internal core is the mirror image of the external surface of the Earth.
Let's name the space outside from WG surface the graviton space, and let's name the space inside from WG surface the photon space. These spaces are equivalent to each other after refraction at the WG surface.
Every object, situated on the Earth's surface, has it's mirror image situated on the internal core surface. Or, every real object, existing in the graviton space, has the corresponding imaginary object, existing in the photon space. Consequently, we and all things around us are complex beings and complex things correspondingly. We can see the real image of the Sun above us, and there is the imaginary Sun, flying inside the Earth. Everyone of us lives on the surface of the Earth in 3d graviton space, and everyone of us lives on the internal core surface in 3d photon space.
Moreover, every planet and every star has the cavity inside it. Every planet and every star has the imaginary Earth inside it. Our imaginary appearances are living in every planet and in every star. But the more distant object, the less clear images in its cavities.
Every stone and every grain of sand reflects the world around it. Every grain of sand contains the mirror reflections of things around this grain. Every atom has individual picture of the world. All atoms are different, and this difference are concluded in their different images. It is impossible to receive two equivalent pictures of the same world from two different points of space-time.
It is hard to see the world inside a stone. But the Earth is the excellent laboratory. We can see two images of the Sun, two Africa, two Europe, and so on. Look at the bottom picture:
If you doubt that there is your imaginary appearance inside the Earth, put the neutrino detector beside of you, and direct the ray of neutrino on it... Not at the real detector beside of you, but at the imaginary detector that is situated inside the Earth beside of your imaginary appearance. The effect will be similar, but not the same. Longitudinal characteristics will change into transverse characteristics and vice versa. This experiment will prove or disprove the hypothesis of Gravitational Mirror.
Conclusion: Everyone of us (denoted by X) is the superposition of one real image and of multitude of imaginary images.
X = ReX + ImXSun + ImXEarth + ImXMoon + ImXMercury + ImXVenus + ...
Every image has it's own position in 3d real co-ordinates and multitude positions in 3d imaginary co-ordinates, everyone of which can be unequivocally calculated.
To index of Space Genetics
email@example.com Ivan Gorelik.
My Curriculum Vitae.


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To contact the veterans service office near you, use the information below.
El Dorado County Veteran's Service Office
Lance L. Poinsett, Veteran Service Officer
Placerville Office
130 Placerville Dr., Ste. B Map
Placerville, CA 95667
Phone: 530-621-5892
Fax: 530-621-2218
Hours: Monday – Friday, 8:00 am – 5:00 pm
South Lake Tahoe Office
924 Emerald Bay Road Map
South Lake Tahoe, CA 96150
Phone: 530-573-7955 x5892
Fax: 530-621-2218
Hours: 2nd Tuesday of each month
Appt. only


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World-class fill rates, extensive OEM inventory, value-priced Coach Guard® parts, value-added kits and expert customer service: MCI Service Parts has the parts you need to make your MCI, Setra and other-maker coaches more reliable, with competitive prices and speedy delivery you can count on.
MCI carries a vast catalog of new OEM parts for MCI as well as virtually all other-make coaches and transit buses, along with remanufactured parts to offer you more ways to save. In addition, we put together value-added kits and retrofit packages that can save you labor on your own shop floor.
OE-Approved Parts
Now with hundreds of parts to choose from and kits customized for your fleet, New Flyer Kinetik® and MCI Coach Guard® have grown to be some of the largest OE alternative part sources in the industry used by major transit authorities and coach operators in North America. GET MORE INFO
Vintage Parts
If you've got an older or out-of-production MCI or Setra coach, now it's easier than ever to access vital parts. We've partnered with Vintage Parts to make sure that you can find the legacy parts you need, when you need them — just like for current-model coaches. Shop our parts catalog as usual, where VPI items will be marked, or visit Vintage Parts online or call them at (877) 846-8243, to access hard-to-find parts, same-day shipping, a 30-day no-fault return policy, and more!
Our inventory is kept at distribution facilities in Louisville, Kentucky, and East Brunswick, New Jersey, as well as at our Service Centers and Authorized MCI Service Providers to ensure that the parts you need arrive when you need them.
Speed, Guaranteed: MCI Coach Critical for Coach-Down customers
MCI cares about your success, and that means keeping your coaches up, running and reliable. Our "Coach Critical" guarantee promises same-day shipping to coach-down customers at no extra cost for orders placed by 8 p.m. EST on business days for parcels less than 150 lbs. The guarantee covers parts critical to the operation of your MCI or Setra coaches — including axles, windshields, body components, HVAC elements, motors and much more.
24/7 emergency on call parts support is also available through the ERSA line at 800-241-2947.
The MCI Online Parts Store offers instant, real-time, password-protected access MCI parts 24 hours a day, along with posted parts specials. When you open an MCI Parts Store account, you can select items directly from your order history and enjoy a 1% discount on all orders. Visit us for details!
By Phone
Our expert MCI customer service professionals work out of our main Louisville Distribution Center. They're trained to help you find even the most obscure parts and to help you in emergency and coach-down situations. They can even help you access custom-made parts, if necessary.
To place a parts order, click here or phone:
|In the U.S.
|In Canada
|800-665-0155 (English)
|800-546-3457 (Français)
In Person
Our Reliability Driven culture has led to world class fill rates, assuring quick access to replacement parts from body panels to engine and transmission components to keep your fleet successfully rolling. In addition to our 350,000-square-foot distribution center in Louisville, Kentucky, MCI operates a second parts warehouse branch in East Brunswick, New Jersey, and stocks parts at its seven MCI Service Center located in Des Plaines, Illinois, near Chicago; Orlando; Los Alamitos, near Los Angeles; Dallas; Blackwood, New Jersey, near Philadelphia; and in Montreal, Quebec.
Stocking parts at the MCI Service Centers allows for greater customer service including:
Phone: 800-323-1238
Fax: 800-525-4569
Phone (English): 800-665-0155
Phone (Français): 800-546-3457
Fax: 800-872-2486
|24-Hour Emergency Parts Service
Phone: 800-241-2947
|Accident Division:
Order parts after major accidents
|Customer Service
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So I finally bought myself another lip butter from Revlon this time I decided to buy Lollipop because I wanted to try a new shade from the collection that I haven't tried before.
About The Product
From Revlon website "Buttery Balm with beautiful shiny colour to give you baby soft, healthy glowing lips. 94% of women felt lips were softer, smoother and instantly hydrated." Comes in 0.09 ounce.
Oh my gosh these lip butters are so smooth like butter! When you apply it to your lips right away it hydrates your lips. Goes on so smooth I just love Revlon's Lip Butters. The colour of Lollipop is pink in the tube but applied to on my skin it looks pink with a hint of purple there are also sparkles in the lip butter you can't see them in this picture but they are there. The sparkles however are not over powering you really don't even notice them on your lips. Just like other lip butters I have tried this colour is buildable you can apply one coat or build it up to make the colour more vibrant but I have to say this colour is pretty vibrant with just one application. Overall this is another lip butter that I have fallen in love with.
If you want to see my first review on Revlon Lip Butters for Pink Truffle & Sugar Plum click here
What lip butter do you think I should try next?
Is there any drug store product you would like to see me review?


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What is congestive heart failure?
Congestive heart failure (CHF) is a chronic progressive condition that affects the pumping power of your heart muscles. While often referred to simply as "heart failure," CHF specifically refers to the stage in which fluid builds up around the heart and causes it to pump inefficiently.
You have four heart chambers. The upper half of your heart has two atria, and the lower half of your heart has two ventricles. The ventricles pump blood to your body's organs and tissues, and the atria receive blood from your body as it circulates back from the rest of your body.
CHF develops when your ventricles can't pump enough blood volume to the body. Eventually, blood and other fluids can back up inside your:
- lungs
- abdomen
- liver
- lower body
CHF can be life-threatening. If you suspect you or someone near you has CHF, seek immediate medical treatment.
Left-sided CHF is the most common type of CHF. It occurs when your left ventricle doesn't properly pump blood out to your body. As the condition progresses, fluid can build up in your lungs, which makes breathing difficult.
There are two kinds of left-sided heart failure:
- Systolic heart failure occurs when the left ventricle fails to contract normally. This reduces the level of force available to push blood into circulation. Without this force, the heart can't pump properly.
- Diastolic failure, or diastolic dysfunction, happens when the muscle in the left ventricle becomes stiff. Because it can no longer relax, the heart can't quite fill with blood between beats.
Right-sided CHF occurs when the right ventricle has difficulty pumping blood to your lungs. Blood backs up in your blood vessels, which causes fluid retention in your lower extremities, abdomen, and other vital organs.
It's possible to have left-sided and right-sided CHF at the same time. Usually, the disease starts in the left side and then travels to the right when left untreated.
Congestive heart failure stages
|Main symptoms
|Class I
|You don't experience any symptoms during typical physical activity.
|CHF at this stage can be managed through lifestyle changes, heart medications, and monitoring.
|Class II
|You're likely comfortable at rest, but normal physical activity may cause fatigue, palpitations, and shortness of breath.
|CHF at this stage can be managed through lifestyle changes, heart medications, and careful monitoring.
|Class III
|You're likely comfortable at rest, but there's a noticeable limitation of physical activity. Even mild exercise may cause fatigue, palpitations, or shortness of breath.
|Treatment can be complicated. Talk with your doctor about what heart failure at this stage may mean for you.
|Class IV
|You're likely unable to carry on any amount of physical activity without symptoms, which are present even at rest.
|There's no cure for CHF at this stage, but there are still quality-of-life and palliative care options. You'll want to discuss the potential benefits and risks of each with your doctor.
CHF may result from other health conditions that directly affect your cardiovascular system. This is why it's important to get annual checkups to lower your risk for heart health problems, including high blood pressure (hypertension), coronary artery disease, and valve conditions.
When your blood pressure is higher than normal, it may lead to CHF. Hypertension has many different causes. Among them is the narrowing of your arteries, which makes it harder for your blood to flow through them.
Coronary artery disease
Cholesterol and other types of fatty substances can block the coronary arteries, which are the small arteries that supply blood to the heart. This causes the arteries to become narrow. Narrower coronary arteries restrict your blood flow and can lead to damage in your arteries.
Valve conditions
Your heart valves regulate blood flow through your heart by opening and closing to let blood in and out of the chambers. Valves that don't open and close correctly may force your ventricles to work harder to pump blood. This can be a result of a heart infection or defect.
Other conditions
While heart-related diseases can lead to CHF, there are other seemingly unrelated conditions that may increase your risk, too. These include diabetes, thyroid disease, and obesity. Severe infections and allergic reactions may also contribute to CHF.
In the early stages of CHF, you most likely won't notice any changes in your health. If your condition progresses, you'll experience gradual changes in your body.
|Symptoms you may notice first
|Symptoms that indicate your condition has worsened
|Symptoms that indicate a severe heart condition
|irregular heartbeat
|chest pain that radiates through the upper body
|swelling in your ankles, feet, and legs
|a cough that develops from congested lungs
|rapid breathing
|weight gain
|skin that appears blue, which is due to lack of oxygen in your lungs
|increased need to urinate, especially at night
|shortness of breath, which may indicate pulmonary edema
Chest pain that radiates through the upper body can also be a sign of a heart attack. If you experience this or any other symptoms that may point to a severe heart condition, seek immediate medical attention.
Symptoms of heart failure in children and infants
It can be difficult to recognize heart failure in infants and young children. Symptoms may include:
- poor feeding
- excessive sweating
- difficulty breathing
These symptoms can easily be misunderstood as colic or a respiratory infection. Poor growth and low blood pressure can also be signs of heart failure in children. In some cases, you may be able to feel a resting baby's rapid heart rate through the chest wall.
After reporting your symptoms to your doctor, they may refer you to a heart specialist, or cardiologist.
Your cardiologist will perform a physical exam, which will involve listening to your heart with a stethoscope to detect abnormal heart rhythms. To confirm an initial diagnosis, your cardiologist might order certain diagnostic tests to examine your heart's valves, blood vessels, and chambers.
There are a variety of tests used to diagnose heart conditions. Because these tests measure different things, your doctor may recommend a few to get a full picture of your current condition.
An electrocardiogram (EKG or ECG) records your heart's rhythm. Abnormalities in your heart's rhythm, such as a rapid heartbeat or irregular rhythm, could suggest that the walls of your heart's chamber are thicker than normal. That could be a warning sign for a heart attack.
An echocardiogram uses sound waves to record the heart's structure and motion. The test can determine if you already have poor blood flow, muscle damage, or a heart muscle that doesn't contract normally.
An MRI takes pictures of your heart. With both still and moving pictures, this allows your doctor to see if there's damage to your heart.
Stress test
Stress tests show how well your heart performs under different levels of stress. Making your heart work harder makes it easier for your doctor to diagnose problems.
Blood tests
Blood tests can check for abnormal blood cells and infections. They can also check the level of BNP, a hormone that rises with heart failure.
Cardiac catheterization
Cardiac catheterization can show blockages of the coronary arteries. Your doctor will insert a small tube into your blood vessel and thread it from your upper thigh (groin area), arm, or wrist.
At the same time, the doctor can take blood samples, use X-rays to view your coronary arteries, and check blood flow and pressure in your heart chambers.
You and your doctor may consider different treatments depending on your overall health and how far your condition has progressed.
Congestive heart failure drugs
There are several medications that can be used to treat CHF, including:
ACE inhibitors
Angiotensin-converting enzyme inhibitors (ACE inhibitors) open up narrowed blood vessels to improve blood flow. Vasodilators are another option if you cannot tolerate ACE inhibitors.
You may be prescribed one of the following:
- benazepril (Lotensin)
- captopril (Capoten)
- enalapril (Vasotec)
- fosinopril (Monopril)
- lisinopril (Zestril)
- quinapril (Accupril)
- ramipril (Altace)
- moexipril (Univasc)
- perindopril (Aceon)
- trandolapril (Mavik)
ACE inhibitors shouldn't be taken with the following medications without consulting with a doctor, because they may cause an adverse reaction:
- Thiazide diuretics can cause an additional decrease in blood pressure.
- Potassium-sparing diuretics, such as triamterene (Dyrenium), eplerenone (Inspra), and spironolactone (Aldactone), can cause potassium buildup in the blood. This may lead to abnormal heart rhythms.
- Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, aspirin, and naproxen, can cause sodium and water retention. This may reduce the ACE inhibitor's effect on your blood pressure.
This is an abbreviated list, so always speak with your doctor before taking any new medications.
Beta-blockers can reduce blood pressure and slow a rapid heart rhythm.
This may be achieved with:
- acebutolol (Sectral)
- atenolol (Tenormin)
- bisoprolol (Zebeta)
- carteolol (Cartrol)
- esmolol (Brevibloc)
- metoprolol (Lopressor)
- nadolol (Corgard)
- nebivolol (Bystolic)
- propranolol (Inderal LA)
Beta-blockers should be taken with caution with the following medications, as they may cause an adverse reaction:
- Antiarrhythmic medications, such as amiodarone (Nexterone), can increase cardiovascular effects, including reduced blood pressure and slowed heart rate.
- Antihypertensive medications, such as lisinopril (Zestril), candesartan (Atacand), and amlodipine (Norvasc), may also increase the likelihood of cardiovascular effects.
- The effects of albuterol (AccuNeb) on bronchodilation may be cancelled out by beta-blockers.
- Fentora (Fentanyl) may cause low blood pressure.
- Antipsychotics, such as thioridazine (Mellaril), may also cause low blood pressure.
- Clonidine (Catapres) may cause high blood pressure.
Some medications may not be listed here. You should always consult your doctor before taking any new medications.
Diuretics reduce your body's fluid content. CHF can cause your body to retain more fluid than it should.
Your doctor may recommend:
- Thiazide diuretics. These cause blood vessels to widen and help the body remove any extra fluid. Examples include metolazone (Zaroxolyn), indapamide (Lozol), and hydrochlorothiazide (Microzide).
- Loop diuretics. These cause the kidneys to produce more urine. This helps remove excess fluid from your body. Examples include furosemide (Lasix), ethacrynic acid (Edecrin), and torsemide (Demadex).
- Potassium-sparing diuretics. These help get rid of fluids and sodium while still retaining potassium. Examples include triamterene (Dyrenium), eplerenone (Inspra), and spironolactone (Aldactone).
Diuretics should be taken with caution with the following medications, as they may cause an adverse reaction:
- ACE inhibitors, such as lisinopril (Zestril), benazepril (Lotensin), and captopril (Capoten), can cause decreased blood pressure.
- Tricyclics, such as amitriptyline and desipramine (Norpramin), may cause low blood pressure.
- Anxiolytics, such as alprazolam (Xanax), chlordiazepoxide (Librium), and diazepam (Valium), may cause low blood pressure.
- Hypnotics, such as zolpidem (Ambien) and triazolam (Halcion), may cause low blood pressure.
- Beta-blockers, such as acebutolol (Sectral) and atenolol (Tenormin), may cause low blood pressure.
- Calcium channel blockers, such as amlodipine (Norvasc) and diltiazem (Cardizem), may cause a drop in blood pressure.
- Nitrates, such as nitroglycerin (Nitrostat) and isosorbide-dinitrate (Isordil), may cause low blood pressure.
- NSAIDS, such as ibuprofen, aspirin, and naproxen, may cause toxicity of the liver.
This is an abbreviated list with only the most common drug interactions. You should always talk to your doctor before taking any new medications.
If medications aren't effective on their own, more invasive procedures may be required. Angioplasty, a procedure to open up blocked arteries, is one option. Your cardiologist may also consider heart valve repair surgery to help your valves open and close properly.
Your condition may improve with medication or surgery. Your outlook depends on how advanced your CHF is and whether you have other health conditions to treat, like diabetes or high blood pressure. The earlier your condition is diagnosed, the better your outlook.
Talk to your doctor about the best treatment plan for you.
Is congestive heart failure genetic? Can lifestyle changes help prevent it?
Cardiomyopathy, or damage to the heart muscle, can be a cause of heart failure, and genetics could play a role in some types of cardiomyopathy. However, most of the cases of congestive heart failure (CHF) are not hereditary. Some risk factors for CHF, such as hypertension, diabetes, and coronary artery disease, can run in families. To reduce your risk of developing CHF, consider making lifestyle changes like eating a healthy diet and getting regular exercise.Elaine K. Luo, M.D. Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.
Some factors are based on our genetics, but lifestyle can play a role as well. There are several things you can do to lower your risk of heart failure, or at least delay onset.
Avoid or quit smoking
If you do smoke and haven't been able to quit, ask your doctor to recommend products and services that can help. Secondhand smoke is also a health hazard. If you live with a smoker, ask them to smoke outdoors.
Maintain a well-balanced diet
A heart-healthy diet is rich in vegetables, fruits, and whole grains. Dairy products should be low-fat or fat-free. You also need protein in your diet. Things to avoid include salt (sodium), added sugars, solid fats, and refined grains.
As little as one hour of moderate aerobic exercise per week can improve your heart health. Walking, bicycling, and swimming are good forms of exercise.
If you haven't exercised in a while, start with just 15 minutes a day and work your way up. If you feel unmotivated to work out alone, consider taking a class or signing up for personal training at a local gym.
Watch your weight
Being too heavy can be hard on your heart. Follow a balanced diet and exercise regularly. If you aren't at a healthy weight, talk to your doctor about how to move forward. You can also consult with a dietitian or nutritionist.
Be careful
Drink alcohol only in moderation and stay away from illegal drugs. When taking prescription medications, follow instructions carefully and never increase your dose without doctor supervision.
If you're at high risk for heart failure or already have some heart damage, you can still follow these steps. Be sure to ask your doctor how much physical activity is safe and if you have any other restrictions.
If you're on medication for high blood pressure, heart disease, or diabetes, take them exactly as directed. See your doctor regularly to monitor your condition and report any new symptoms right away.


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Hero magazine. Below you find a part from the interview.
Daniel: "Do you have any of those moments where you're
just looking at a set full of plaster trees, and you think the film
industry is just mad?"
Juno: "Yeah, I mean shooting Maleficent was like that because so much of it
was CGI, so I spent most of my time in a giant white room wearing a
wetsuit with ping pong balls all over it. I had all these ink dots all
over my face and I was filming with a ten foot tall version of Angelina
Jolie's face. I did think, 'This is a bit mad."
Daniel: "Well there's a fantastic generation of young
female actresses, are there enough roles to go around?"
Juno: "I think things happen for a reason, you're
not going to get every role. Like you say, there are some truly
extraordinary young women actresses right now like Jennifer Lawrence,
Mia Wasikowska, Elizabeth Olsen...
"You watch them and you forget sometimes that you're even watching them.
They are so young but know the craft in such an old way, and I love
that so much. So if the job doesn't go your way you're just as excited
to see the film anyway. Also, I'm still at a stage where sometimes I
look eighteen, some days people tell me I look fourteen which is a bit
of a shock... and then sometimes I look twenty five."
source: theheroinemagazine.com
picture source: Sebastian Kim
Home » Daniel , guest editor » Daniel Radcliffe interviews Juno Temple for Heroine magazine
Daniel Radcliffe interviews Juno Temple for Heroine magazine
Marion12 September 2014 at 19:18 No comments


text: Trick to speed up Mozilla Firefox web browser by Secret Config settings We already have made an article on the Opera Mini Hidden Secret Config Setting last month. Now we are going to explain about such Secret config settings access in Mozilla Firefox. from which we can alter browser admin settings and increase browser speed. Open your Mozilla Firefox and enter... continue reading →


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02 6648 4000
Mon - Fri 8.30am - 4.30pm
Explore inspiring articles, discover events, connect with locals and learn more about Coffs Harbour City Council.
We currently have a wide range of opportunities available for people to join our team...
Stay safe at the beach this summer by swimming between the red and yellow flags at patrolled beaches...
Council have created the bushfire recovery portal to ensure that the recovery process is as simple and clear as possible...
The long-term home of the nationally important South Solitary Island Lighthouse Optic (SSILO) should be at the harbour in sight of the ocean...
A forecast rise in traffic from future residential growth, local sporting facilities and active transport options is behind a plan for a new traffic light-controlled...
Local tradies are being invited to be part of the biggest Council construction project ever to come to Woolgoolga and the Northern Beaches...
Even before water gets to the Water Treatment Plant, steps have already been taken by Coffs Harbour City Council to ensure the best quality water is delivered to residents. This is referred to as a multi-barrier approach.
Nana Glen has a separate water supply and a different water treatment process.
Find out more:
Managing risks to drinking water quality on a catchment level is addressed in two separate ways:
Abstraction of raw water from the Orara River at Cochranes Pool is controlled by an on-line turbidity meter. Turbidity is a measure of the amount of particles in the water; the higher the turbidity reading, the dirtier the water and the harder to produce clean water for residents to drink. Turbidity is measured in Nephelometric Turbidity Units (NTUs) and the on-line turbidity meter is set to a cap of 2 NTU, which is only just noticeable to the average human eye. If this threshold is reached, the pumps are automatically switched off and no dirty water is added to Karangi Dam. Nymboida River abstraction has similar water quality controls.
Adding air bubbles below the surface, or aerating the water, in Karangi Dam helps to:
Raw water from the Orara River is known for being naturally "soft". Soft water has low levels of minerals/calcium carbonate and can be quite corrosive to a water supply system, especially to copper, iron and concrete fittings. Coffs Harbour Water adds Lime to the water leaving Karangi Dam on the way to the Treatment Plant to increase the alkalinity, buffering the pH levels and reducing corrosion issues. Nymboida River water is not as soft.
The $60 million Dissolved Air Flotation, Filtration Water Treatment Plant at Karangi was officially opened on 9 June 2009. The DAFF is not open to the public, but guided tours for school or community groups can be arranged by telephoning Council on (02) 6648 4000.
The DAFF Plant is located on Upper Orara Road, Karangi. The location of the plant was chosen following an extensive selection process that covers social, environmental and financial issues. Some of the determining factors for the final site were that it needed:
Risk Assessment and a Hazard and Operability Study (HAZOP) was conducted during the design to ensure that the right process was selected for our particular circumstances.
In addition, a Hazard and Critical Point (HACCP) study of the whole system, from catchment to tap, was also be carried out to ensure that the correct process controls are in place and that preventative measures are operating effectively. This is in line with the procedures outlined in the Australian Drinking Water Guidelines for new Water Filtration Plants.
Hazard and Operability Study (HAZOP) Report
Operational Environmental Management Plan
Operations Emergency Planning Management Plan
Operations Safety Management Plan
Complaints regarding the plant can be directed to Coffs Harbour City Council on 02 6648 4000 or email us.
Karangi WTP OEMP Complaints Register
Water Treatment Plant process descriptionWater Treatment Plant process diagramAward Winning Coffs Infrastructure Alliance (CIA)
At its 3 June 2004 meeting, Council voted to approach Mid North Coast Area Health Service and ask for the Minister to convene the Fluoridation of Public Water Supplies Advisory Committee as they felt they lacked the necessary expertise in the matter to make a judgement.
The Committee was convened and on 6 August 2004, the Director General, through the Government Gazette, issued a direction that Coffs Harbour fluoridate its water supply. Council was ordered to commence this by 30 November 2005 but an extension was obtained until the Water Treatment Plant was commissioned.
The water supply was subsequently fluoridated on 11 June 2009.
All properties connected to the town water supply served by the Karangi Water Treatment Plant, from Sawtell to Corindi and Coramba, will receive fluoridated water. Nana Glen, which is not on the Karangi Dam supply system, will not receive fluoridated water.
The target concentration is a level of 1mg/litre.
More Information
Mid North Coast Area Health Service Fluoride brochure
As anyone with a swimming pool will know, chlorine is only effective at disinfecting water for a certain period of time before chlorine levels fall and potentially harmful bacteria and bugs can start to grow in the water. The same rule applies for drinking water supplies, so the longer water has to travel from the Treatment Plant to your house, the less chlorine there will be in the water. This is carefully considered by water authorities and sometimes extra chlorine needs to be added to the water supply at appropriate points along the way to your house to "boost" the effectiveness of the disinfection and ensure the safety of the drinking water supply for all residents, regardless of where you live in the network.
These chlorine top-up points are called Chlorine Booster Plants and Coffs Harbour Water currently has one (1) Chlorine Booster Plant attached to the Emerald Reservoir, which boosts the chlorine levels for all residents living at Emerald Beach and northwards.
More InformationDrinking Water Quality Testing
Water Extraction from Orara River and Nymboida River
Water Sources for Coffs Harbour drinking water supply
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Hello and happy December! Pop Gal Tiffany here with our first of 4 challenges for the month, but....before we get to the playlist, we have an announcement for you, it's time for a DT Call again!! We are looking for some fresh new faces to add to our current list of super-star designers, we are looking for YOU! We will be accepting applications until December 30th and our new DT will be announced the first challenge in February. The 6 month term is running from February-July 2013. You are required to participate in 2 challenges a month and you'll be given the challenges a month in advance. As a member of our DT you will need to promote the challenge on your blog, facebook or twitter account. You will also be required to comment on participants entries. No prior DT experience needed! To apply for our DT, just take part in any of our December challenges, and be sure to put "DT" next to you name in the linky so we know you're interested, simple right?
Now....on to our first challenge of December, we're getting inspired by some of our favorite Christmas songs, the first is "Step into Christmas" by Elton John.
You can use the song title or lyrics on your layout, just make sure we can make out your inspiration! Now let's see a few ideas from the
(guest designer)
Thanks for stopping by today, we hope that you'll play along & link up by December 31st for a chance to win a super prize! And don't forget to put "DT" next to you name in the linky if you're interested in a chance to be on our Design Team. Our very own Nicole is giving away some fabulous goodies from the Carta Bella Paris Girl collection to one lucky winner:


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Low Carb Keto Japanese Chicken Teriyaki Recipe
Tuesday, May 14, 2019 Add Comment Edit
- 572 g boneless chicken thighs (4 thighs)
- 1 tbsp sesame seeds
- 3 tbsp sesame oil
- 3 tbsp Sugar Free Teriyaki Sauce
- 1/3 head broccoli
- 1/4 carrot
- 1 red bell pepper (or any other colour)
- 1 yellow bell pepper (or any other colour)
- 1/2 onion
- 4 green onions
- Cut the chicken thighs into bite size pieces (or preferred size).
- Dice the bell pepper and carrot. Cut the broccoli. Slice the onion and green onions.
- Add the chicken to a large bowl and pour the 2 tbsp of teriyaki sauce all over. Mix together until all pieces of chicken are coated in sauce. Let it marinate for 30 minutes or more.
- In a large frying pan, heat 2 tbsp of sesame oil. Add the onion and carrot and fry 2-3 minutes. Add the bell pepper and cook another 2-3 minutes. Remove the vegetables from the pan and set aside. We will re-add them in a bit.
- Source Blog>>https://asianketokitchen.com/low-carb-keto-japanese-teriyaki-chicken-recipe/