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Monday after the Sixteenth Sunday after Trinity Sunday
Scripture: Hebrews 7:1-28 (NKJV)
1 For this Melchizedek, king of Salem, priest of the Most High God, who met Abraham returning from the slaughter of the kings and blessed him, 2 to whom also Abraham gave a tenth part of all, first being translated "king of righteousness," and then also king of Salem, meaning "king of peace," 3 without father, without mother, without genealogy, having neither beginning of days nor end of life, but made like the Son of God, remains a priest continually.
4 Now consider how great this man was, to whom even the patriarch Abraham gave a tenth of the spoils. 5 And indeed those who are of the sons of Levi, who receive the priesthood, have a commandment to receive tithes from the people according to the law, that is, from their brethren, though they have come from the loins of Abraham; 6 but he whose genealogy is not derived from them received tithes from Abraham and blessed him who had the promises. 7 Now beyond all contradiction the lesser is blessed by the better. 8 Here mortal men receive tithes, but there he receives them, of whom it is witnessed that he lives.
9 Even Levi, who receives tithes, paid tithes through Abraham, so to speak, 10 for he was still in the loins of his father when Melchizedek met him. 11 Therefore, if perfection were through the Levitical priesthood (for under it the people received the law), what further need was there that another priest should rise according to the order of Melchizedek, and not be called according to the order of Aaron? 12 For the priesthood being changed, of necessity there is also a change of the law.
13 For He of whom these things are spoken belongs to another tribe, from which no man has officiated at the altar. 14 For it is evident that our Lord arose from Judah, of which tribe Moses spoke nothing concerning priesthood. 15 And it is yet far more evident if, in the likeness of Melchizedek, there arises another priest 16 who has come, not according to the law of a fleshly commandment, but according to the power of an endless life. 17 For He testifies: "You are a priest forever according to the order of Melchizedek."
18 For on the one hand there is an annulling of the former commandment because of its weakness and unprofitableness, 19 for the law made nothing perfect; on the other hand, there is the bringing in of a better hope, through which we draw near to God. 20 And inasmuch as He was not made priest without an oath 21 (for they have become priests without an oath, but He with an oath by Him who said to Him: "The LORD has sworn and will not relent, 'You are a priest forever according to the order of Melchizedek'"), 22 by so much more Jesus has become a surety of a better covenant.
23 Also there were many priests, because they were prevented by death from continuing. 24 But He, because He continues forever, has an unchangeable priesthood. 25 Therefore He is also able to save to the uttermost those who come to God through Him, since He always lives to make intercession for them. 26 For such a High Priest was fitting for us, who is holy, harmless, undefiled, separate from sinners, and has become higher than the heavens; 27 who does not need daily, as those high priests, to offer up sacrifices, first for His own sins and then for the people's, for this He did once for all when He offered up Himself. 28 For the law appoints as high priests men who have weakness, but the word of the oath, which came after the law, appoints the Son who has been perfected forever.
Melchizedek, the king of what was to become Jerusalem, whose name means "king of righteousness," is depicted by the author of the letter to the Hebrews as a type of Christ. That he had no father, mother, or genealogy does not make him an angel, as some of the ancients believed, any more than there being no extant record of his priesthood makes him a fictional character. The point is simply to highlight that, as with Christ, the question of human descent is immaterial. What is more, Christ, being of Judah and not Levi, is even from the wrong tribe. Melchizedek, priest and king appointed for service by God Himself, was of such stature that even the patriarch Abraham, returning from victory in battle, made an offering and sought and received blessings from him.
Jesus Christ is made our great High Priest forever by His heavenly Father, not in order to offer bulls and lambs at the altar, but to offer once His own life for sinners. Whereas, the obsolete high priest entered into the presence of the Most High God but once annually, Jesus now sits forever by the Father's side interceding for us for His own sake.
We pray: Holy Father in Heaven, may the great joy and blessed relief of our salvation from sin and death move our hearts to be set on things which are above, making appropriate sacrifices to Him Who has no need for burnt offerings, and always being glad to receive from Christ the blessings only He can give. Amen.


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OMG.... walking through Fabric Barn the other day, i stumbled across this amazing fabric.... i was like i have to have this, and then i looked at the price tag.. $129 PER METRE!!! wow did not see that one coming, then i saw that it was 100% Italian Silk, and was convinced it would be a good investment hahaha... my original intentions were to make a big kimono style dressing gown... but turns out that would be a very expensive dressing gown.
So i'm sticking to some smaller pieces which i can't wait to share with you!!

subset: commoncrawl


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Fashion show shoes. Vintage fashion photography blog. And one military fashion show.
Fashion Show Shoes
- (17 Fashion Shows) Catwalk bookings give the right to make use of a model's service on the catwalk for the specified show and the right to allow photographers to be present to take photographs and videos of the show on the basis that all such material (or reproductions etc.
- The Fashion Show is a British television programme which debuted on ITV2 on 11 September 2008. The programme was originally title The Fashion Project.
- A fashion show is an event put on by a fashion designer to showcase his or her upcoming line of clothing during Fashion Week. Fashion shows debut every season, particularly the Spring/Summer and Fall/Winter seasons. This is where the latest fashion trends are made.
fashion show
- place: a particular situation; "If you were in my place what would you do?"
- Fit (a horse) with a shoe or shoes
- Protect (the end of an object such as a pole) with a metal shoe
- (shoe) footwear shaped to fit the foot (below the ankle) with a flexible upper of leather or plastic and a sole and heel of heavier material
- (of a person) Be wearing shoes of a specified kind
- (shoe) furnish with shoes; "the children were well shoed"
fashion show shoes – Project Runway
Project Runway Fashion Design Sketch Portfolio
Do you love fashion and aspire to be a designer when you grow up? Perfect your talent with this Project Runway Fashion Design Sketch Portfolio from Fashion Angels ! It comes with removable, plastic stencil cards with 100+ hair, make-up and accessory shapes to help create your designs on the formatted drawing sheets. The spiral bound book is great for on the go & to save all of your creations in one place. With all of the stencil shapes that are included there are endless combinations of works of art you can create !
HAUTE Summer 2008 – Fashion Show Event
HAUTE Summer 08 (High Summer 2008 Philippines Haute Couture Cebu) was the theme/title of the fashion show held at the Atrium – Northwing, SM City Cebu, Cebu City, Philippines. This summer fashion event was a successful summer show as hundreds of Cebuano and Filipino and other nationalities witnessed the said fashion event. To mention the local Cebu photographers where there also and other Philippines photographers to cover this Cebu event. Cebu Photography Club was also there in the fashion show, with the officers and members. Congratulations to the organizers and people behind this summer fashion event.
Cebu Photographer: Sean Sabado
Camera: Nikon D300 + MBD10
Cebu Photographer: Sean Sabado
Event: HAUTE Summer 08
Location: New Northwing SM City Cebu, Cebu City, Philippines
Date: Saturday, March 29, 2008 @ 6:00 PM
Models: MAC – Models Association Cebu
Camera: Nikon D300 + MBD10
Lens: Nikkor 24-70
Exposure: 0.008 sec (1/125)
Aperture: f/5.6
Focal Length: 70 mm
ISO Speed: 1600
Exposure Bias: 0/6 EV
Fashion Show A Impluse In Downtown Batesville, Arkansas
My first fashion show photo shoot and I must say it ROCKED! The models were interesting, each outfit carefully planned, the hair was all out, the make-up. WOW. Not only were the models kicking some tail on the runway the atmosphere was perfect. The show was held at the downtown clothing store, Impulse. The lighting, colors, set up of the store was awesome. It had a personality of it's own from the paint on the wall down to the magazine collage covered tables and doors. The show was also a benefit for the Family Violence Prevention Center. There was a silent auction held that featured work of local artists and the proceeds go to the center. How great is that? I am very thankful to be invited to the first Impulse Fashion show and hope to be invited to the next!
More photos with definitely be posted soon. (:


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Opp. Sakkardara overbridge, Umrer Road, Nagpur, Maharashtra, India- 440009
Shri Binzani City College, Nagpur was made in 1930. This college is one of the most seasoned and hea...
Bachelors of Commerce (Vocational) , Bachelors of Commerce (B.Com) Honours , Bachelors of Commerce (Computer Application) , Master of Commerce (M.Com.) ,
Shri Binzani City College, Nagpur was made in 1930. This college is one of the most seasoned and head foundations. The college offers undergraduate level education in the field of arts and information and technology. The college has as of late been certify with B-review by National Assessment and Accreditation Council (NAAC) Bangalore, which is a self-ruling association built by the University Grants Commission (UGC) in 1994 to survey and authorize organizations to enhance the nature of instruction.
The institute has its own placement cell that looks after the placement of the students. The institute also maintains a placement portal that automates the placement process of the college.
There is hostel facility provided by the college, with considerable number of residential quarters in the premises called "Vidyanagari".
The college has an imposing building with a built-up area of 9040 sq.feet.on 32 acres of land. It is in five separate blocks. The college offers excellent facilities to its students with facilities as follows:
Shri Binzani City College was established in the year 1930 and is run under the aegies of Nagpur Shikshan Mandal, Nagpur. This institute is affiliated to Rashtrasant Tukdoji Maharaj Nagpur University, Nagpur.The Institute has an imposing building with a an area of 9040 sq. feet on 32 acres of land and has five separate blocks.
The Institute has recently been accredited with B-grade by National Assessment and Accreditation Council (NAAC) Bangalore.


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Beach Towels UK Serves More Than One Purpose
A Beach Towels UK from Cotton and Olive is going to come in handy for many reasons and there are so many different styles and colors to choose from. You will find that this will be something that you will get use of all summer long and possibly even all year round! There are so many different kinds out there to choose from so you will have a great selection of awesome colors, styles and sizes. Size of the towel is one of the most important things that you must consider. A generous sized towel can be used to spread on the sand and lie down to relax on the beach.Read More


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If you actually want something resembling an account of this event, I'd set my sights over at The Obelisk instead, with proper coverage of Friday, Saturday and Sunday. This is me just sharing some thoughts and enthusiasm for some of the bands.
My festival itinerary over the three days;
Friday: Kadavar, Hexvessel, Yawning Man, Mars Red Sky, Black Moth, Crystal Head
Saturday: Unida, Wo Fat, Pagan Altar, Lowrider, Turbowolf, Chron Goblin
Sunday: Pentagram, Cough, Witch Mountain, Truckfighters, Belzebong, Naam, Victor Griffin's In-Graved, Glowsun
I caught Elder just a few days before this festival and had such a good time I find it absolutely appropriate to register my delight. That Nick DiSalvo guy was so clean with his guitar work it became stupid at times. Never pass up a chance to see Elder if you can. NEVER.
Anyway, Friday was generally a lukewarm affair not having much affinity for anyone but Kadavar. Yawning Man was more fun than expected, but being familiar with their material made it much easier to enjoy their set. Black Moth where my surprise act, heavy doom rock riffs aided by powerful vocals - check out a single here.
Saturday opening bands were okay, not bad. Lowrider was quite good but definitely could've been a tiny bit tighter, though this is all excusable with the lack of live experience and the decade long hiatus. Pagan Altar's Alan Jones was just absurd on the guitar, an overwhelming assault of NWOBHM guitar lead goodness. Wo Fat brought thunderous groove with their jammed out vibe. As for Unida? I don't even think their stuff is that strong... but vocal power of John Garcia for the first time won me over pretty much instantly. Definitely will have to make it out for Vista Chino when they come around.
The last day started pretty well with Glowsun and then Victor Griffin's In-Graved (pictured above). The venue was criminally under populated for the latter. I mean, he is the guitarist on all those classic Pentagram albums after all!! Also, Belzebong ended their set with a new song which sounded pretty awesome and confirms some new music beyond 'Dungeon Vultures' will be forthcoming. But days highlight definitely has to be Pentagram. The new guitarist delivered and it was great to hear some new (but old) songs in the setlist!


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iPhone cost expected to decline 20 percent annuallyWhile initial sales of Apple Inc's new iPhone are expected to be modest due to its high price, the overall cost of the device is likely to fall at a 20 percent annual rate over the next 10 years, according to financial services firm Needham and Co.
Analyst Charles Wolf, who on Monday raised his 12-month price target on shares of the Cupertino-based iPhone maker to $135 from $115, said the declining cost will coincide with falling component prices and a rise in wireless carrier subsidies.
"The decline in price should accelerate demand as the iPhone invades the sweet spot of the mobile phone market," he wrote in a report distributed to clients.
Based on a series of calculated assumptions, including those related to price declines and subsidy increases, Wolf compiled a 10-year iPhone revenue and earnings forecast. In his model, the analyst assumed that Cingular will subsidize the iPhone $100 initially with the subsidy increasing $5 annually to $150 by the final year in his forecast.
"This reduces the price of the iPhone with a two-year plan to $76 in the final year of our forecast, equivalent to about a 20 percent annual decline," he told clients. "Our underlying assumption is that as Apple enhances the iPhones features and services, owners will use the phones data services more intensively and pay higher data access fees as a result."
By 2016, Wolf sees iPhone sales reaching 134 million per year, or approximately 7 percent of what is then expected to be a 2 billion unit-per-year global market. "To place this percentage in perspective," he noted, "Nokias sold over 300 million mobile phones in 2006 for a market share higher than 30 percent while Motorola shipped 160 million phones."
In his report, the analyst also said he would "not be surprised to see iPhone bars spring up in the Apple Stores once the product is launched in June."
Source: Needham and Co.
Wolf added that his free cash flow valuation model converts his iPhone forecast into $24 of value per Apple share. "Factoring in cannibalization of iPod sales translates into a net addition of $20," he wrote.


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A four-year-old girl is in critical condition after being struck by a bus in Lynchburg this morning.
According to law enforcement reports, at approximately 11 am this morning, the Lynchburg Police Department and Fire and EMS were dispatched to Greenfield Drive, in the 800 block area, after receiving calls that an accident had occurred involving a city bus and a pedestrian.
When first responders arrived at the scene, they discovered the young child had been hit. Witnesses say the Lynchburg Transit Company bus had been pulling away from a bus stop when the victim was hit by the left front of the bus.
The little girl was transported to Lynchburg General Hospital; however, she was later transferred to Carilion Roanoke Memorial Hospital. As of this writing, her condition is listed as critical.
The traffic unit of the Lynchburg Police Department is investigating the accident and report that charges are pending. The police did not say who those charges are pending against.
Our thoughts are with this little girl and her family and we hope for her full recovery.
As dangerous as it can be when a pedestrian is hit by a car, the injuries can be far graver when a pedestrian is hit by a bus just from the sheer size of the vehicle alone. Whether or not the bus driver in this case was at fault for this tragic accident is something the police investigation should be able to determine. The young victim's family may want to consider contacting an experienced Virginia personal injury attorney to find out what legal recourse they may have against the driver and/or transit company for their child's injuries.


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Frequent Links
Laylat al-Qadr
|Laylat al-Qadr
Reading Qur'an is one of the key observances of the Qadr night.
|Official name
|ليلة القدر (night of power)
|Also called
|Night of Destiny, Night of Power, Night of Value, the Night of Decree, or Night of Measures
|Observed by
Night of prayer and repentance,
Night of the first revelation to Muhammed (acc. Muslims)
|Extra prayers, Reading Qur'an, Iʿtikāf, Night prayer
|See text
|Part of a series on
|Islamic culture
Laylat al-Qadr (Arabic: لیلة القدر) (also known as Shab-e-Qadr , loaned from Persian), variously rendered in English as the Night of Destiny, Night of Power, Night of Value, the Night of Decree, or Night of Measures, is in Islamic belief the night when the first verses of the Quran were revealed to the Islamic prophet Muhammad. It is thought to take place around the last ten days of Ramadan, generally on the twenty-third (as per fatimid), twenty-fifth, or twenty-seventh day of the month. Muslims believe that on this night, God blesses everyone, forgives all sins, grants all prayers, and angels come down to earth.
Revelation to Muhammad
Most Muslims believe that Laylat al-Qadr was the night when the Quran[1] was revealed to Muhammad from Allah. Most Muslims believe that revelation of the Quran occurred in two phases, with the first phase being the revelation in its entirety on Laylat al-Qadr to the angel Gabriel (Jibril in Arabic) in the lowest heaven, and then the subsequent verse-by-verse revelation to Muhammad by Gabriel, across 23 years. The revelation started in 610 CE at the Hira cave on Mount Nur in Mecca. The first Sura that was revealed was Sūrat al-ʿAlaq (in Arabic) العلق . During the first revelation the first five verses of this Sura, or chapter, were revealed.
Muslims often offer extra prayers on this day, particularly the night prayer. They awake, pray, and hope Allah will give them anything they may desire on this night. Mostly, they perform tilawat (reading the Quran).
Those who can afford to devote their time in the remembrance of Allah stay in the mosque for the final ten days of Ramadan. This worship is called Iʿtikāf (retreat). They observe a fast during the day and occupy themselves with the remembrance of Allah, performing voluntary prayers and studying the Quran, day and night, apart from the obligatory prayers which they perform with the congregation. Food and other necessities of life are provided for them during their stay in the mosque. Devoting time to remember Allah, Muslims also hope to receive divine favors and blessings connected with Lailat ul-Qadr.
As per the Quran (Sura Qadr), Angels come down on the earth with all things (destiny of the people for the coming year). "The angels and Jibreel descend in it by the permission of their Lord for every affair" (97:4)
Sunni Islam
Laylat al-Qadr is to be found in the last five odd nights occurring during the final 10 days of Ramadan. There is no mention in the Quran as to when the specific date is.[2][3] Therefore in Islamic countries and Sunni communities all over the world, Laylat al-Qadar is found to be on the last nights of Ramadan, mostly in on one of the odd nights (21st, 23rd, 25th, 27th or 29th) whereby night precedes day. Many traditions insist particularly on the night before the 27th of Ramadan.[4]
Shia Islam
Similarly Lailatul Qadr' is to be found in the last ten odd nights of Ramadan but mostly on the 19th or 21st or 23rd or 27th night of Ramadan. The 19th, according to the Shia belief coincides with the night Ali was attacked in the Mihrab while worshipping in the Great Mosque of Kufa, and died on the 21st of Ramadhan. Shia Muslims worship and regard these four nights as greatly rewarding.
Many Shia Muslims, who make up the largest minority of Islamic followers — including the Ismailis and especially Dawoodi Bohra's — observe Laylat al-Qadr on the night of the 23rd, in keeping with traditions received through Ali and his wife Fatimah, Muhammad's daughter and Fatimid Imams.[5] The tradition is also said to have been articulated by Ja'far al-Sadiq and other Shia Imams.
Religious importance
We have indeed revealed this (Message) in the Night of Power:
And what will explain to thee what the night of power is?
The Night of Power is better than a thousand months.
Therein come down the angels and the Spirit by Allah's permission, on every errand:
Peace!...This until the rise of dawn!
The verses above regard the Night as better than hundred years . The whole month of Ramadan is a period of spiritual training wherein believers devote much of their time to fasting, praying, reciting the Quran, remembering Allah, and giving charity. However because of the revealed importance of this night, Muslims strive [give more effort] harder in the last ten days of Ramadan since the Laylat al-Qadr could be one of the odd-numbered days in these last ten (the first, third, fifth, seventh or ninth). Normally, some Muslims from each community perform iʿtikāf in the mosque: they remain in the mosque for the last ten days of the month for prayers and recitation. Women also observe i'tikaf. They remain in prayer and meditation mostly, although they are allowed to do the minimum domestic work to run the family .When Muhammed observed i'tikaf in a tent, he saw a few tents around his. His wives joined him by pitching tents .
See also
- ↑ Dr.Muhammad Nayef Lau Sulayman mentioned in the holy book of almighty, Allah said about Sohuf: Indeed, this Qur'an guides to that which is most suitable and gives good tidings to the believers who do righteous deeds that they will have a great reward. Qur'an V17:09
- ↑ Islam and state in Sumatra: a study of seventeenth-century Aceh. p.128.
- ↑ Marjo Buitelaar. Fasting and feasting in Morocco: women's participation in ramzan. p.64
- ↑ Night of 27 Ramadan
- ↑ "The Ismaili: Laylat al-Qadr". Retrieved 2009-09-12.
- ↑ Quran 97:1–5
External links
|Wikimedia Commons has media related to Laylat al-Qadr.
- Laylatul Qadr, the Night of Power on Beliefnet.com
- Laylat Al-Qadr, The Night of Power - Last 10 Days
- Lailatul Qadar
- laylat al qadr
- Shab e Qadr 2011 (Laylat al-Qadr)
- Al Qadr (The Night of Power And Fate)
- Al Qadr Learn Surah Al Qadr with Audio at MountHira.com
- Lailat al Qadr (BBC Religion) with dates
- The Powerful Night of ramzan
- Laylatul Qadr: Introduction and guidance on special prayers for the night. (Includes Salaatul Tasbeeh)
- "Deliverance from Error on Knowledge of Times of Day and the Direction of Prayer" is an Arabic manuscript from 1683 which talks about the Night of Destiny


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While taking invertebrates is illegal, fishing in part of the park is allowed with a license. The most magical and accessible part of the park is the 533 acres designated as the "look but don't touch" La Jolla Ecological Reserve. In brief, leave everything be, living or not. Five large, yellow buoys mark the reserve's offshore boundaries that comprise the waters around the Cove, the seven caves, La Jolla Shores and the adjoining submarine canyon.
Signage by the California Department of Fish & Game clearly states that "No person shall disturb or take any plant, bird, mammal, fish, mollusk, crustacean, reptile or any other form of plant life, marine life, shells, geological formations or archaeological artifacts ..."
The reserve is unique to the coast because of its four distinct habitats that may be likened to the Grand Canyon, a redwood forest, a desert and a rocky stretch of boulders. And don't forget that each particular backdrop houses specially adapted species. You'd be driving for days to access all these environments on land. Join me below for an armchair tour highlighting aspects of this tiny square mile-and-a-half area.
La Jolla Cove, one of two gateways to the reserve, is best-described as a public aquarium. Take one step into the drink and, at depths of less than 10 feet, see zebra perch, senorita and opaleye fish. Rock and boulder outcroppings support lush flora, including algae (brown, green, and red) and verdant surf grass strands. Besides human protection, the Cove is patrolled by California's state marine fish, the flamboyant and irascible flame-colored garibaldi (Hypsypops rubicundus). Irascible? Well, once I inadvertently impinged on the temperamental fish's domain, and he bit me on the lip.
Anchored offshore of the Cove at 30-foot depths is a swath of California giant kelp (Macrocystis pyrifera). From land, the brownish surface slick belies the altogether different underwater vision of a towering redwood forest. True, the drama is better realized at 100-foot depths, but even here the forest is impressive.
When I'm diving in clear water and under sunny skies, I look skyward to see shimmering rays of sunlight bend and splay through the amber fronds. Each kelp stand is held in place at the base by a holdfast, a complex maze of root-like matter that binds to rock or boulder. The holdfast houses a menagerie of small animals, like brittle seastars and insectlike isopods.
The kelp forest shelters the ocean floor, which crawls with crabs, sea hares, and knobby sea stars. Giant kelp is not only a species,but a habitat as well. It's a bed and breakfast of sorts, offering food and lodging for millions of critters from hundreds of species both large and small. Sea lions, the re-emergence of giant sea bass, bat rays, sardines and California barracuda school, hover or weave through the forest. Once, when I was intently photographing something, a baby harbor seal gently tugged on one of my fins. After gaining my attention, it rose up to rest its head on my upper arm and gaze into my eyes. An experience like this won't happen in tropical seas because kelp only thrives in water temperatures I euphemistically label "brisk."
Across the bay from the Cove and adjoining kelp bed is La Jolla Shores, a mile-long beach and the reserve's other gateway. At first glance, the ripply sand bottom looks stark like a desert, but close up is flush with life, albeit more subtle than the dramatic displays found in the Cove and kelp forest. Pipefish are camouflaged among tufts of sea lettuce algae, while invertebrates like sea pansies, sea pens, and sand dollars live life atop the sand grains. Burrow openings are the only clues that clams reside below.
Summertime brings a convention of leopard sharks (Triakis semifasciata) to the southern end of La Jolla Shores off the Marine Room in the surf zone. Easily identified by their gray body (averaging less than five feet long) adorned with thick black, elongated spots draping over the back and sides, you probably wouldn't guess that nearly all are females. No need to worry about your place on their food chain because a leopard shark's dinner bell chimes for mostly for mollusks like squid. For best viewing, snorkel or float on the surface, as flailing swimmers and scuba tank bubbles terrify the shy creatures. Look for shovelnose guitarfish rays that often cohabitate with the leopards.
The La Jolla Submarine Canyon plunges to depths off limits to humans but the terraced ledges (about 50 to 85 feet deep) are fun for scuba divers to investigate. To access the canyon, enter the water at La Jolla Shores. Swim west several hundred yards, after which the sandy bottom drifts downward, then drops off sharply. Adventurers travel over terrain such as gentle slopes, gullies, steep cliffs, and wide valleys.
Oddly named, odd-looking or surprisingly colorful creatures like sarcastic fringehead fish, fairy hydroids, giant sheepcrabs, scarlet gorgonian fans and vermillion rockfish are some regular canyon denizens, but extraordinary creatures like market squid, Loligo opalescens, periodically emerge from the inky depths.
Spawning squid present a breathtaking show, and even when it's over the resulting cigar-shaped, white egg capsules may transform the mud bottom into a winter snow scene. While the protected head of the canyon is the squids' spawning goal (driven like spawning salmon), an uptick in the local squid fishery over the past 10 years (likely due to the collapse of numerous squid fisheries globally from overfishing) means that boatloads of squid don't reach their final destination. Even if divers can no longer thrill to football fields of squid eggs seen in the past, those having never seen such a display aren't disappointed by the more recent shows. Boats lined up offshore (outside the reserve's boundaries) at night blare stadium lights, a technique that attracts squid into the deployed purse seine nets, and these have become familiar to longtime La Jollans with ocean view homes.
When my first book about the San Diego-La Jolla Underwater Park came out, one reviewer noted, "I suspect that there are many man-made things deposited on the ocean floor over these many years. Just in case I should put on a wet suit and venture into the deep some day, I would like to know everything about what I would encounter in that other world."
What's so is that only a few bits of line from old buoys are seen, and these are not noteworthy. Whether it be accidentally dropped or purposely deposited, nothing will remain within scuba diving range for long. Shifting sands from constant water movement (tidal flow, currents, storms, swells) transport the debris downward, which bottoms out at about 1,000 feet deep. For anyone who purposely trashes the reserve, it is not only illegal but a fruitless exercise by the clueless.
The La Jolla Ecological Reserve exists as a grand example of "the small but the mighty" because of its many benefits: aside from protecting marine life species within four distinctive landscapes, it is a rare urban reserve. Is there poaching? Yes, some, but having easy access highlights the reserve's existence and value to the public. How great it is to swim and dive in an area not picked over and strewn with tangles of fishing line (a safety concern for divers). And for nonhuman visitors like leopard sharks who don't live in the reserve year round, protection is still key because they congregate here, meaning they would otherwise be easily decimated from fishing.
Be it swimming, snorkeling or scuba diving, in the 35 years I've spent exploring this unique city park, I'll never finish seeing it. But don't believe me. Sea for yourself! Don a face mask and step into the water to discover a submerged wonderland of unparalleled beauty you otherwise could not imagine exists.
— Judith Lea Garfield, naturalist and underwater photographer, has authored two natural history books about the underwater park off La Jolla Cove and La Jolla Shores. Send comments to firstname.lastname@example.com.


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Product description
The IM200 is a versatile imager, based on the ST200 Star Tracker platform. With a dedicated high-speed USB2.0 interface, the IM200 is capable of capturing 5 frames per second at full resolution.
The large internal buffer allows for storing up to 25 full-frame images, which can be compressed into JPEG's for fast previewing. The CPU power allows for real-time processing of the images, allowing use of the IM200 as a target-tracking imager, a docking camera or an inspection camera.
With its small form factor and low mass it allows for enormous flexibility and a wide range of applications.
Download flyer
- 4 Mpixel imager (2048×1944)
- RGB or monochrome versions available
- Local image buffer storing up to 25 full frame images
- JPEG compressor generating previews or full image results
- Image processing capability
- 16 mm F1.2 or 50 mm F2.0 lens


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Important Considerations and Specifics that Define a Reputable Personal Injury Attorney
When looking for a professional personal injury attorney, the most important aspect that you should opt to check and consider is to make sure that you will be on the right track. To be able to find the right one is something that should be taken into careful consideration since you will be investing both money and time in the process. Also, the expertise of the professional attorney you will hire is where the compensation will rely on.
To be able to confirm that you are hiring the right professional
Orlando Brain Injury Lawyer
, the very aspects that we have below should help you accordingly. Remember that these things should be opted to ensure that you will get to hire the right one in the most efficient way possible.
One of the specifics and capabilities that a reputable personal injury lawyer should have is the ability to provide you with a smooth communication. Communication basically is really important since this is what secures you that you will then be able to deliver and tell them about what factors you should know about.
The next thing that you should then opt to check and look into is that the professional
Orlando Wrongful Death Attorney
should be in the industry for many years now. Having such regard checked ahead will ensure that you will then get to work with one that knows the very ins and outs of how the entire process goes.
See to it that the professional personal injury attorney you will hire should have a good and a strong background experience in the industry. Check their website as this should contain quite a lot of critical information that you could use to help you evaluate their overall capabilities. Furthermore, the review and feedback section should also have a number of things that you could use to ensure that you will hire the best one. Be sure to visit this website at
and know more about personal injury lawyers.
You may also choose to ask for such names from people and sources that are trusted enough for you to consider in the long run. Some of these sources could be people from the family, siblings, close friend, a colleague at work, or a family friend. All of these things, when checked and considered accordingly, should ensure that you will then land on the best one that is equipped with the very skill and capabilities to win your case.
Choose a personal injury attorney that has had quite a ton of positive reviews over the course of their career. Also, price should also be considered, as long as you prioritize quality over such regard respectively.


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- Employee
- Spouse / Dependent
- Retiree
- Contact SURS at 217-378-8800 or Toll Free at 800-275-7877.
Additional Information
- Question, contact the HRS Service Center at 815-753-6000
- NOTE: Always keep your contact information up to date. To change address, name or update emergency contact information complete the Personal Data - Name Address Form
DISCLAIMER: The information contained in the Life Events section is a summary and may not include all conditions, limitations, or exceptions that may be applicable to a particular situation. Every effort has been made to present current information without inaccuracies; however, errors, additions, deletions, and changes in the laws or procedures may occur and could make the information out of date or inaccurate. Therefore, users of this website are advised of their responsibility to contact the HRS Service Center (815-753-6000) directly for specific information relating to benefits and to confirm the accuracy and completeness of the posted information.


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Are you hitting the now enforced length restriction of Textareas in your existing applications after upgrading to APEX 4.2? Then you should read Joels blog posting APEX 4.2 and Textareas for additional information and a fix.
If you want to make your applications future prove then I would suggest that you run the following query in SQL Workshop. It will return you all the textareas which are bound to a database column and where the length specified for the textarea doesn't match with the database column length definition.
select i.application_id, i.page_id, i.item_name, i.item_element_max_length, c.data_type, case when c.data_type = 'CLOB' then 32767 else c.data_length end as data_length from apex_application_page_items i, apex_application_page_proc p, user_tab_columns c where i.display_as_code = 'NATIVE_TEXTAREA' and i.item_source_type = 'Database Column' and p.application_id = i.application_id and p.page_id = i.page_id and p.process_type_code = 'DML_FETCH_ROW' and c.table_name = to_char(regexp_replace(p.process_source, '^[^:]*:([^:]*).*', '\1')) and c.column_name = i.item_source and ( ( c.data_type = 'CLOB' and i.item_element_max_length < 30000 ) or ( c.data_type = 'VARCHAR2' and c.data_length > i.item_element_max_length ) ) order by 1, 2, 3;
Note: This query assumes that your workspace is only assigned to one database schema! If you have multiple schemas assigned, you have to change the "Schema" select list in SQL Commands and run the statement for each schema you find there.


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2191 Jordan Lane N.W.
Huntsville, AL 35816
Used 2017 Dutchmen RV Denali 2462RKTHIS RV IS SOLD. MORE AVAILABLE. CALL THE LOCATION NEAREST YOU.
Head out and explore with this Denali travel trailer in tow! Model 2462RK features a rear kitchen, one large slide, and a private front bedroom, plus more!
Enter and find cooking to be simple and convenient with everything available along the rear wall. There is a refrigerator just inside the door to your immediate left. Next, a three burner range for all of your cooking, plus an overhead microwave oven as well. There is a double sink in the rear right corner which will make cleaning up super easy. There are also plenty of overhead cabinets for all of your dishes and other kitchen items to be tucked away neatly until you need them.
Dine at the booth dinette to the right of the entry door. Here you will find storage overhead for your things.
Along the road side, opposite the dinette, you will find a slide out sofa and pantry. The slide opens up the floor space inside creating a generous walk-way throughout.
A complete bath along the curb side is a great convenience featuring a corner shower, toilet, sink, and linen cabinet for your towels and toiletries. There is a second linen cabinet opposite along the road side wall just before the private bedroom entry door.
Head into the bedroom where you can easily enjoy a peaceful night's rest. There is a queen size bed, plus dual bedside closets and nightstands, a bit of overhead storage, and so much more!
Great people and great serviceGreat people and great service. We could not have asked for any better service than what we received from the Ardmore group. Special thanks to Rick for doing what you said you would do, James for your hard work on our RV and a big shout out to Samantha (Sam) for all your help and putting up with all our calls. #1 RV Center!! - Brewer from Ardmore, AL
Stock# 206080
|28 ft 11 in
|Ext Width
|8 ft
|Ext Height
|11 ft 2 in
|Hitch Weight
|815 lbs
|Dry Weight
|6275 lbs
|Fresh Water Capacity
|52 gals
|Grey Water Capacity
|84 gals
|Black Water Capacity
|42 gals
|Available Beds
|Refrigerator Size
|8 cu ft
|Cooktop Burners
|Water Heater Capacity
|10 gal
|Water Heater Type
|13500 btu
|Cargo Deck Size
|0 ft
|Axle Count
|Shower Type
Dutchmen Manufacturing has a long history of innovations and market leadership that dates back to 1988. They were acquired by Thor Industries in 1991, and are now one of the largest brands of conventional and fifth wheel trailers in the world. Dutchmen Mfg. produces several widely recognized brands of recreational vehicles which include; Aerolite, Aspen Trail, Breckenridge, Coleman, Denali, Dutchmen, Infinity, Kodiak, Komfort, Razorback, Rubicon and Voltage. With any Dutchmen product you will find the latest innovation and quality built recreational vehicles that will make your travel time away from home the most enjoyable. Dutchmen products include travel trailers, ultra lites, fifth wheels, toy haulers, destination trailers and park models.With Thor Industries financial strength and leadership in the Recreational Vehicle industry you can expect that Dutchmen Mfg. will be here providing the best products and service for years to come.


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SpotMap – Technical Specification
Technical Specification
SpotMap addresses the challenges of analysing 2D gels and Western blots. Images are quality checked on upload to address any potential challenges with the analysis. Positional variation in the spot patterns of the 2D gel and blot can make identification of corresponding spots challenging, alignment helps to overcome this. A single spot pattern is created to easily identify the corresponding spots on each image and results are clearly presented for easy reporting.
PC Specification
Windows Vista, 7, 8 and 10.
Recommended minimum: 4 GB RAM.
Performance is dependent on image file sizes.
SpotMap supports multi-core CPUs and 64-bit versions of Windows which are recommended for maximum performance.
What is images mode?
Images mode allows you to upload images to the project. On upload the images are quality checked and minor image edits can be performed.
What features are available in the Images mode?
- Images are quality checked when uploaded to the project.
- Minor edits are available in the main screen, including crop, flip and invert.
- Additional editing tools can be found in the image editor.
- Images can be given nicknames for easy identification.
- Images are also labelled with short A, B, C tags for easy ordering and identification.
Available image formats:
We recommend using the following image file formats:
- .tiff
- .gel
- .mel
SpotMap can also analyse data from these file formats:
- .png
- .jpg
What is Analysis mode? In the analysis mode, a master spot map identifying the location of all spots in the project is created. Spots on each image are then categorised as present or absent from this map. The present or absent settings are used to identify spots common, missing or additional to the images in a comparison and measure % coverage. What features are available in the analysis mode to create the master spot map?
- Automatic spot detection with variable parameters for optimisation and easy re-detection of the initial spot map.
- Spot editing tools including:
- Select
- Add
- Merge
- Split
- Delete
- Freehand edit
- Draw spots
- View and scroll multiple images simultaneously.
- Create a filter to delete spots which meet certain criteria.
What features are available to categorise spots as present or absent
- Set individual or an area of spots as present/absent using the coverage tools.
- Use the new spot assignment option to set a default categorisation for all new spots.
- Create filters based upon specific spot measurements to categorise spots as present or absent from the active image.
Other features available:
- Add linear and non-linear pI scales to the project. The pI of each spot can then be estimated.
- Add molecular weight scales to the images. The MW of each spot can then be estimated.
- Relative percentage coverage compared to a selected base image is updated as the analysis is completed.
- Investigate subsections of the image, including quadrants using the spot sets tool.
- 3D view available throughout the analysis.
- Secondary Image Display to enhance any visual distortions.
What is alignment?
Alignment takes two images and overlays them in the same coordinate space so that a spot on the image to be aligned will be in the same location as the matching spot on the target image. It makes it possible to accurately compare images by removing any positional variation introduced during the gel running, Western blotting and imaging processes.
How are images aligned?
Automatically generated or manually added vectors are used between features of the images to create a map between the images. If the images have very similar spot patterns this can be fully automated using our fast alignment algorithm. Where spot patterns differ some manual vectors are often required.
What features are available in the align mode to aid alignment?
- Alignment can be completed automatically.
- Manual vectors are added by simple click, drag and drop.
- Individual or multiple vectors can be easily deleted.
- The alignment vectors added to one image can be copied to another, this feature is particularly useful when used with DIGE techniques.
How can I visualise my alignment?
- The align mode has four views to help you visualise the alignment:
- Two colour full image view.
- Two colour vector editing screen.
- Transition window.
- Checkerboard.
- Variable colours and contrasts of the two colour displays.
- Show the outlines of the spot map.
- Show a grid to identify key areas of warping.
What is the results mode?
The results screen presents an overview of the percentage coverage and numbers of spots common and additional to the base image. There is a small heat map which identifies where the spots common, additional and missing are in relation to the whole image. Selecting "View Comparison" will open the base image and selected image in the analysis window in the colour scheme of Common, Additional and Missing spots. Results for spot sets can also be viewed in the results screen.
What features are available in the results mode?
- Easily compare the results of coverage and spot numbers compared to the chosen base image.
- View an overview heatmap of the location of spots common, missing and additional on the full image.
- Selecting view comparison opens the selected image and the base image in the main analysis screen in the complex colour scheme for easy identification of those spots common, missing and additional.
Data Access
What is the Data Access window?
Data Access provides all the results, parameters and data of the project in one location for easy generation of a PDF report. It is accessed from the file menu. The information within the Data Access is grouped into the sub sets of Results, Images, Analysis Parameters, Other Info and Manual. All information can be added to reports and presentations by dragging and dropping or using the copy icon and pasting. Images and csv files can be exported directly into folders on the computer.
What data is available and how do I export it?
- All data is exported into a readable PDF report using the generate PDF button.
- An audit-trail can be generated using the audit-trail exporter tool this generates a complete audit trail straight from the software.
- All data can also be exported by clicking the copy button and pasting into the desired location.
- Data can also be exported by dragging and dropping into the desired location.
- Data can be added to most locations, including Word, PowerPoint, and chosen file locations.
Host cell protein coverage example analysis report
Data Access


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- Baby Carriers
- Baby Slings
- Baby Wraps
- Baby Accessories
- Cloth Nappies
Sorry but this item is currently unavailable.
Please check back at a later stage.
Manduca Classic Baby Carrier is the best value baby carrier, made from 100% organic cotton on the inside of carrier where baby sits, 45% organic cotton and 55% Hemp on the outside. The Manduca is designed to be used from Newborn 3.5kg all the way up to pre-schoolers 20kg. Manducas are designed in Germany and have won the German Design Award for 2016. The Manduca Baby carrier has a unique design which keeps your bub in a natural 'M' position, where the baby's bottom is lower than the knees. The Manduca Classic Baby carrier is very versatile as you can use it in 3 positions on the front, hip and back. The Manduca has a unique extendable back for baby, an insert for newborns built into the carrier and is one of the most comfortable baby carriers on the market, as it has great padded lumbar and shoulder support. It is a perfect baby carrier suitable for both male and female carers. As there are many ways of wearing this baby carrier it can take a little to get use to where the straps need to go, however when you get used to it you will find out why it is Germany's No. 1 baby carrier. The Manduca Baby Carrier has been rated 4.5 - 5 stars by users on independent review sites as well as on our own on the Manduca Baby Carrier page.
Material - 100% organic cotton inside and 45% organic cotton/55% Hemp outside
Age/Weight - Newborn 3.5kg to 20kg
Size - One size fits most, suitable for all carers male & female
Awards & Recommendations – Germany's #1 organic baby carrier, Endorsed by Australian Breastfeeding Association, Australian Physiotherapy Association and Reflux Infant support Association, Mother & Baby Finalist 2014, Best Buy – Mother & Baby Magazine April/May 2010 (when tested against other leading carriers and slings.), German Design Award - Special 2016.
Orthopedically ideal for baby's hip development – baby's knees are higher than their bottom - M position
Broad sitting base for baby while supporting thighs
Built in newborn insert
Baby's back and neck are supported by an extendable back support, get 4 different seat positions/heights
Headrest and sunshade for baby
Can carry baby on front, hip and back
Upholstered buckles and zippers and snap-fasteners are all nickel-free
Hip belt is secure with a special three-point-buckle that only can be opened by the help of two hands or three fingers
The shoulder straps can be worn crossed over at the back
Suitable for long wearing
Easily adjusted to fit the wearer, has extra long hip strap
Machine washable with mild detergent
Designed in Germany by Wickelkinder GmbH
If your little bubs is a little drooler and chomping on anything they can find you may want to consider some Teething Pads there are some that are specifically designed for the Manduca Baby Carrier called Fumbees which are made from beautiful soft Organic Cotton and are reversible.
Some wearers may find that when baby is 3-4 months you may find that you baby is getting too big for the insert and too small without the insert, it is recommended that you can use a Size-It to reduce the pouch size until baby is big enough to sit in the pouch in a comfortable 'M' Position.
TICKS Rules to Safe Babywearing
Safety when wearing a carrier or sling?
Blog - Manduca Baby Carrier - Great all Rounder
To view other Manduca Baby Carriers
Instructional video can be viewed in the 'Product Video' Tab under the product image
Please read manufacturers instructions before using any baby carrier.
If you require any further information or assistance in choosing a baby carrier please contact our trained Babywearing Consultant.
The Manduca Baby Carrier is one of the most comfortable baby carriers that I have used. What I like about this baby carrier is that the waist and shoulder straps are well padded and feels very comfortable the moment you put it on. The carrier has a canopy for sun protection and to hide babies head away when they fall asleep. Today my 6 month boy fell asleep in it for nearly two hours, I was very comfortable and he was too. I sat at my computer while he was in the Manduca and it made me sit up straight which was a bonus as I have a tendency to slouch. The other plus is if baby does falls asleep you can get them out of the carrier easily to lay them down. I like that you can wear the Manduca on your front, hip and back, which makes it very versatile. It is very well made and the material is durable and will wear well. The baby carrier is very much gender neutral therefore my husband and I can share the baby carrier, as he can't stand wearing any baby carrier that looks a little girly. There are a few straps to adjust which can be a little fiddly, however all worth the effort once you have it right. The top back strap is a little hard to reach to do up but very minor annoyance. The key is to get the straps at the correct lengths and position and when front wearing, have your baby high enough that you can kiss their head. I can understand why this carrier is a top seller in Germany it's excellent!
This product hasn't received any reviews yet. Be the first to review this product!


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Overview of the Undergraduate Major
Every period in history is better illuminated and understood by using evidence from research in different fields rather than by studying it solely from the point of view of a single discipline. People of the past, after all, did not live their lives according to the departmental divisions of a modern university. Medieval studies, particularly in the last half century, have benefited enormously from this interdisciplinary approach. Work in family history, genealogy, archeology, folklore, iconography, textual criticism, linguistic analysis, and statistical research has advanced and deepened our knowledge of the highways and byways of the period.
The study of the Middle Ages has been strong and active at the University of Virginia for many years. There are now more than thirty faculty members who offer upwards of sixty courses on medieval topics in the departments of History, Classics, Religious Studies, Philosophy, English, German, French, Italian, Spanish, Middle Eastern Studies, Art History, Architecture, Music, and Government. Research and teaching on the medieval period are supported by extensive holdings in the University Library, including Special Collections.
For the interested and able student, the major provides a way of pursuing medieval studies free of existing departmental requirements, along with a program of language study within the field, a sound training for graduate work, and a chance to share knowledge and opinions with other scholars on a critical period of western civilization. By its comprehensive structure, it promotes cordiality, collegiality, and an exchange of views across departmental lines. Work in medieval studies helps to develop and refine powers of criticism and imagination, and encourages, through practice, the ability to think and write with clarity and precision. It thus furnishes skills useful in a wide variety of vocational fields.
Requirements for the Major
1. The major is open to all qualified students in the College of Arts and Sciences who have demonstrated competence in a foreign language through the 2000 level, or its equivalent, which is appropriate to their work in the program.
2. Requirements for graduation from the Major:
- a) 30 hours of credit in courses approved by the student's advisor with passing grades, and at least a 2.0 average, distributed over the following fields of study:
- History (9 hours)
- Literature (9 hours)
- Art or Music (3 hours)
- Philosophy, Religious Studies, or Political Thought (3 hours)
- The Colloquium in Medieval Studies (MSP 3501) by the spring of the junior year (3 hours); this course will sometimes be taught in conjunction with a 3000-level class in an affiliated department
- The Seminar in Medieval Studies (MSP 4995) in the fall or spring of the senior year (3 hours), generally administered as an independent study with a thesis director.
- b) a senior thesis written under the supervision of a member of the faculty and approved by the student's advisor and the director of the Medieval Studies Program. The grade for MSP 4995 (see above) will depend upon the quality of the thesis and its timely completion.
3. The major may be combined with another departmental program as a double major.
As an interdisciplinary major, Medieval Studies requires the student to explore sources and methods in different fields, and to develop an individual program from a vast array of courses. The program can be tailored to each student's abilities and needs through individual consultation, work in small classes, and careful supervision of the senior essay.
Requirements for the Minor
Students may complete a Minor in Medieval Studies by taking at least 18 credit-hours in medieval courses approved by the program director. At least one course must be taken in each of the four contributing fields of study (History; Literature; Art or Music; Philosophy, Religious Studies, or Political Thought).
Medieval and Renaissance Studies in English
Note: there is a concentration in Medieval and Renaissance Studies within the undergraduate English major. It can be combined with our program in a double major or major + minor arrangement. You can find out about the English concentration here: UVA Medieval and Renaissance English Program.
Becoming a Medieval Studies Major/Minor
To discuss becoming a Medieval Studies Major or Minor or to ask questions about the undergraduate program more generally, please contact Eric Ramirez Weaver at email@example.com.
"The information contained on this website is for informational purposes only. The Undergraduate Record and Graduate Record represent the official repository for academic program requirements. These publications may be found at http://records.ureg.virginia.edu/index.php."


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Property Details
661 RUBIDGE ST, Peterborough, Ontario, K9H 4G2, Canada
Welcome to 661 Rubidge Street. This well build brick bungalow is centrally located and near Trail College. Main floor offers 2 bedrooms, a full bath, bright kitchen, and hardwood floors and is currently rented for $1200 a month A fully finished newly renovated in-law suite on the lower level with a separate entrance. In-law offers a new kitchen with an open concept living/dining area, one spacious bedroom, newly renovated 4 piece bathroom, laundry, and a garage. Great investment opportunity as this property also offers two separate drive ways. Very well maintained - Call today for a personal viewing before its SOLD! City and Trent Express bus just steps away. (id:2469)
Listing Provided By
Re/Max Eastern Realty Inc. Brokerage 181
Copyright and Disclaimer
All information displayed is believed to be accurate, but is not guaranteed and should be independently verified. No warranties or representations of any kind are made with respect to the accuracy of such information. Not intended to solicit properties currently listed for sale. The trademarks REALTOR®, REALTORS® and the REALTOR® logo are controlled by The Canadian Real Estate Association (CREA) and identify real estate professionals who are members of CREA. The trademarks MLS®, Multiple Listing Service® and the associated logos are owned by CREA and identify the quality of services provided by real estate professionals who are members of CREA. REALTOR® contact information provided to facilitate inquiries from consumers interested in Real Estate services. Please do not contact the website owner with unsolicited commercial offers.
- Alket Kulla
- 705-743-9111
- 705-761-5585
- 705-743-9111
- 1-800-567-4546
- firstname.lastname@example.com
- Eastern Realty Inc Brokerage
- 91 George Street N, 2nd Floor
- Peterborough, ON


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Windows/Linux Technician Needed 4+ Years Experience Only
Presupuesto $100 USD
We are a web hosting company looking to hire a server expert with ATLEAST 4 years of experience that can basically handle the windows/linux tasks that our L1 techs cannot and MUST speak PERFECT English. Ideally this job is for someone that works in this field already and is online most of the day anyways that can handle on average 4-8 tickets per a week on the side of their other regular main job. Some of our requirements:
- Around for 8 hours at some point during this time zone: 10AM - 1AM EST
- Very well versed in Windows Server and all of its subsystems and Linux is a big plus if you are experienced with it as well.
- Well versed in handling windows migrations, Plesk, working with IPMI, setting up raid, diagnosing errors and issues, working with mirroring, failovers, etc...
- Speaks (writes) English very well
- Be able to be alerted by email of tickets you need to resolve. (1-2 per a day max)
What we have in mind is $6 for most simple tickets and $12 for advanced tickets. And more if it's really complicated.
Adjudicado a:
I have more than 20 years of experience I can help you with all support and infraestructure needs. I can deliver fast and I am always online. Please consider my offer.
23 freelancers están ofertando el promedio de $112 para este trabajo
Dear Sir, I have good experience of system administration as working in web hosting company. i hope that i can better work with you and configure you [login to view URL] for your consideration.
Hello, I'm Network Engineer and System Admin, and I would like to work on your project. I would like to have further discussion in regards to the job. Hire me me for the job.
Dear Project Owner, I am Red Hat Certified Linux Engineer having 5+ year of experience in Managing Core Server | Dedicated Server | VPS Server | Server Security | Server Optimization | Backup and Restoration process Más
Hello, Hope you are doing well. I have good experience on Windows/Linux. Areas of my expertise are: Linux, FreeBSD, Windows, Asterisk, FreePBX, NFS, CIFS, VMware, Xen, LVM, Apache, Nginx, Tomcat, Zimbra, Más
Good Morning. I would like to offer my support to this project. I am a technical consultant (4th Line so to speak) so i can bring a wealth of knowledge and experience to fix the more complex issues you are facing. I h Más
Hi, I'm Redhat Certified System Administrator. I have more than 5-6 years of experience of working on Linux, AWS and web hostings. I can troubleshoot any Server related issue, I can configure apache, tomcat, nginx Más
I'm working in hosting company as Linux administrator 5 years I'm writing on bash(shell script) for Linux systems. More my skills is writing in my profile. I good know Linux,Plesk and other. Waiting for your an Más
Hello, I'm Melvin Thomas, working as a Linux server administrator since more than 10 years. I have well knowledge in Linux and good knowledge about webhosting related issues. So I'm confident that I can fulfil this Más
Dear sir I have more than 8 years of experience, worked as senior system administrator in web hosting [login to view URL] now I'm working in the same field. I have hands on experience and fully skilled in the following Más
BeYoutifool designs, are creative, unconventional, and impeccably unique. These designs give personality to your brand. The convergence of brilliance and simplicity, is the inception of your success.
I have 12 years of experience in the IT/Networking support role. This role has included Windows and Linux administration along with server farm administration.
I have strong experience in handling tickets. I have strong experience in windows servers, and other operating systems, resolved more complex issues in my career.


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Parkway Vista is a 224 unit apartment community located in Atlanta, GA. Acquired in January 2017 the property was built in 2002 and consists of 1, 2 and 3 bedroom units with an average unit size of 1,084 SF. Parkway Vista has all the features of an A property including 9ft ceilings, large floor plans, crown molding, walk-in closets and full amenity packages. Parkway Vista offers a great Value - Add Opportunity to reposition the asset by improving the units with condo-grade finishes that include: granite counter tops, vinyl wood flooring and adding washers, dryers, and microwaves.
|Please Contact :
|Blake Brewer
|Email :
|Phone :


text:
$699,000Calculate Payments
Naples, FL 34114
Bedrooms: 3
Bathrooms: 3
Year Built: 2001
Square Feet: 3,010
Min. Down: N/A
Lot Size: N/A
Garage/Parking: 2
HOA Fees: N/A
Floors: 2
Property Type: Condo
Sale Type:None
Subdivision: CASCADA
Presented By:
Property Details
Search the MLS for ANY property by clicking here
See foreclosure properties for sale by clicking here
For Email Marketing you can trust
HUGE COACH HOME OVER 3000 SQ. FT. ON THE GOLF COURSE!! GREAT VIEWS. Cascada Coach Home in Fiddler's Creek. Huge 3 bedroom 3 bath coach home overlooking golf course. This second floor unit has it's own private elevator. Nice upgrades included tile and wood floors. Beautiful view and only steps to the Cascada Pool. Enjoy all the fantastic amenities at Fiddler's Creek including the Club&Spa
Information provided is for viewer's personal, non-commercial use and may not be used for any purpose other than to identify prospective properties the viewer may be interested in. All information is deemed reliable but its accuracy is not guaranteed and the viewer should independently verify all information.
License #SL3215035


text:
Commentary on the "Great Divide"
By Richard Rudman
Editor's Note:
Under the statement of intent for the New Zealand Journal of Human Resources Management we stated that a number of genres will be accepted for publication including commentaries. This is the first commentary that has been received and is in response to my invitation to readers to send their views on the issues raised in the most recent editorial on the "The great Divide in New Zealand".
Dr Toulson raises important questions in his editorial discussion of the divide between human resources researchers and practitioners. There are many reasons why research and practice diverge, and no need to rehearse them in this brief comment.
What we need to acknowledge, perhaps, is an inevitable gap between "management" - which is what mainly interests researchers and what is usually written up and taught - and "managing" - which is what people actually do. This gap exists in human resources management as much as any other management field.
A few academics - Rosemary Stewart was the first whose work I remember - have recognised and researched this dichotomy. In my experience, many managers have been greatly relieved to learn that it is normal and predictable that their days and jobs should bear little resemblance to the contents of the text books they studied while gaining their management qualifications.
For most people, however, the gap between research and practice seems to be an excuse to fire off criticisms and allocate fault. With so much evidence, it should be straightforward to accept that knowledge and skills are inevitably different – and not try to construct an argument that one is better or more relevant than the other. Surely both researchers and practitioners can agree that informed practice is more reliable than intuitive behaviour.
There is, of course, a challenge to get practitioners to recognise that research and theory can contribute to better practice. Equally, there is a challenge to get researchers to understand that much of their research is too narrowly focused, too ethereal and (too often, dare one say) too self-evident for practitioners to see it as a source of inspiration and direction.
There are obvious exceptions. One example is enough to make the point I want to stress. Over recent years, Professor David Guest and others have conducted a series of research studies in the United Kingdom, seeking to establish the causal relationship – the "missing link" perhaps – between HR practice and organisational performance. There has been similar work in the United States by Mark Huselid and others. Much of that work, I fear, is rather too "metrically-orientated" for many practitioners.
Significantly, the Chartered Institute of Personnel and Development has taken a leadership role in suggesting, sponsoring, guiding and publishing much of the United Kingdom research. And much of it gets early and easily accessible exposure in the Institute's People Management magazine - so that it is available to practitioners. They don't have to fossick through the learned journals in search of nuggets of usefulness!
I quickly acknowledge the vast difference in available resources between CIPD and the Human Resources Institute of New Zealand. Yet, there could be a role for HRINZ in helping to bridge the gap between researchers and practitioners. Here are three ideas:
- Would it be possible for HRINZ, perhaps with assistance from its Research and Publications Fund, to set up a register of research? This could be a list of current research projects, thesis work, etc accompanied by brief abstracts. It could be posted on the HRINZ website, perhaps with "click-through" links to the authors of the research (for requests for copies or further information) and to the sites of the educational institutions concerned. It shouldn't be too difficult to set up and maintain such a list.
- Following the example of People Management magazine in the UK, perhaps the Institute's magazine could be encouraged to seek out and report local research findings. Except for the purpose of gaining academic qualification, there's not much point in carrying out research that is never used to inform practice simply because practitioners are unaware of the research. Exposure in the Institute's publications might subject some research to more extensive and rigorous application: it might also encourage practitioners to come forward with research proposals for academics to take up.
- Some years ago, there was a proposal to replicate one of David Guest's research projects in New Zealand. For various reasons, that didn't happen. Perhaps it is time for the Institute to look once again at the possibility of picking up on the themes of some of the current British research?
Richard Rudman, LFHRINZ
1 July 2002
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Canada's Maple Leaf Trail 2016/2017
What's Included
Gaze in awe at tumultuous Niagara Falls, one of the natural wonders of the world
Waterfront Toronto, on the shore of Lake Ontario, and its sky-piercing CN Tower
Leisurely stays in Niagara Falls, Toronto and Montreal, staying in excellent hotels with plenty of time to explore
Travel the 'Maple Leaf Trail' through stunning scenery
Explore Victorian Ottawa, the elegant Canadian capital
Journey into the French Canadian province of Quebec
Stay in stylish and sophisticated Montreal
Charming, UNESCO-listed Quebec City overlooks the mighty St Lawrence River
Six nights' room-only accommodation at a series of good-quality hotels in Niagara Falls (2 nights), Toronto (1) and Montreal (3)
Return flights from your chosen airport to Toronto
Comfortable, air-conditioned coach travel and transfers
Fully escorted by a friendly, experienced Tour Manager
Take the 'Maple Leaf Trail' from Ontario's warm and welcoming waterfront capital, Toronto, and head north to Canada's historic capital Ottawa, then east into French Canada to glorious Olympic Montreal, and finally to picturesque Quebec. All this - plus a visit to the awe-inspiring Falls at Niagara - make this a journey you'll never forget.
8 Day Itinerary
Day One
Fly to Toronto and transfer to your first hotel in Niagara Falls for a two-night stay. Enjoy your first glimpse of one of the world's greatest natural wonders. The colourful, relaxed resort that has grown up next to the Falls offers a host of diversions, and you'll find many restaurants, bars and shops in addition to the magnetic, mesmerising draw of the roaring waters.
Day Two
Spend an unforgettable day in Niagara Falls. Board the Hornblower Niagara cruise (payable locally) for a spray-soaked passage close to the foot of the torrent, and perhaps join us for lunch with a view at the Sheraton on the Falls Penthouse Fallsview Dining Room. Later, explore the attractions of Clifton Hill or stroll up to the Fallsview area, with its impressive casino.
Day Three
This morning, enjoy the stunning views on an optional 10-minute helicopter ride. Afterwards, we'll travel the short distance to Toronto, on the shores of Lake Ontario, via the exquisite town of Niagara-on-the-Lake, one of Canada's oldest settlements and home to the renowned Shaw Festival Theatre. In the afternoon, join our optional guided tour for an insight into Canada's largest city. Highlights of the tour include Chinatown, Victorian Cabbagetown and stylish Yorkville.
This evening, step outside to explore, or remain in the climate-controlled comfort of the city's 11-kilometre PATH interconnected shopping and entertainment system.
Day Four
This morning we follow the 'Maple Leaf Trail' to romantic Ottawa, Canada's beautiful administrative capital, with its Victorian houses and famous Rideau Canal, set against the leafy background of the Gatineau Hills. After a chance to explore, you'll continue to the great French Canadian province of Quebec, and to Montreal, Canada's second city. Enjoy a three-night stay in this, the country's undisputed centre of style and sophistication.
Day Five
Get to know Montreal on our optional guided city tour, which will take in the Vieux Port area and the lively Plateau Mont Royal, with its countless shops, bars and restaurants. This evening, step back in time and dine in the style of a bygone century by joining our optional Maple Delights dinner excursion in Old Montreal.
Day Six
Visit charming, historic Quebec City, one of Canada's oldest settlements, with its stunning Chateau Frontenac, ancient ramparts and UNESCO-listed centre, overlooking the mighty St Lawrence River. Discover this wonderful city on an optional tour, before returning to Montreal to spend a final evening soaking up the atmosphere.
Day Seven
Journey back to Ontario, making your way to Toronto Airport for your overnight flight home.
Day Eight
Arrive back home, after an overnight flight.
Dates & Prices
|Departure Airport
|Price From
|18 May 2016
|22 Jun 2016
|21 Sep 2016
|17 May 2017
|21 Jun 2017
|20 Sep 2017
|16 Jun 2016
|16 Sep 2016
|15 Jun 2017
|15 Sep 2017
|London Gatwick
|10 May 2016
|14 Jun 2016
|10 Jul 2016
|13 Sep 2016
|11 Oct 2016
|09 May 2017
|23 May 2017
|13 Jun 2017
|09 Jul 2017
|12 Sep 2017
|10 Oct 2017
|08 May 2016
|16 Jun 2016
|10 Jul 2016
|16 Sep 2016
|02 Oct 2016
|07 May 2017
|15 Jun 2017
|09 Jul 2017
|15 Sep 2017
|01 Oct 2017
To get the very best out of Canada's stunning cities, a well-located base is essential. Using our extensive knowledge of Canada, we have selected centrally located hotels for you to enjoy, all of which will be of at least European four-star standard.
Further Information
Hotel transfer times
The transfer time from the airport to your hotel is approximately 90 minutes.
Passports and visas
British citizens require machine-readable passports when travelling to Canada. Visas are not normally required for entry, but for travel from 15th March 2016 visitors to Canada must apply for an eTA online with Canadian Immigration at least 72 hours before departure at www.cic.gc.ca/english/visit/eta.asp . The current charge is seven Canadian dollars for British Citizens. British subjects, and anyone who has a criminal record or has ever been arrested, should consult the Canadian Embassy as a visa may be required.
Gratuities are a way of life in North America, and it is generally accepted that they form part of a person's earnings. Customary gratuity to a coach driver or tour manager is about $5 per person per day; in a taxi or a restaurant leave 12-15 per cent of the bill and, in the bar, leave a dollar or so per drink.
Smoking is not permitted on any coach forming part of your holiday; regular stops will be made though for your comfort en route. The majority of hotels in North America are non-smoking throughout including in all bedrooms. In general smoking outside is acceptable, but do look out for signs prohibiting this close to public entrances or bus stops.
On your flight
All outbound flights depart and arrive on the same day. All return flights leave in the evening and land in the UK the next day. On-board meals will usually include lunch and a snack on outward flights, and dinner and breakfast on flight home. Soft drinks are complimentary, but some airlines will charge for alcoholic drinks.
Luggage allowance
You are permitted to take one suitcase per person on the aircraft, which should not exceed 23kg.
Helicopter flights
Sightseeing flights by helicopter are weight controlled and balanced. Please contact us if you wish to book a helicopter flight and your bodyweight exceeds 250lb. (In such cases, a seat may have to be left empty, and some companies may charge a premium.)
Special requirements
If you have notified us of any special requirements, please check that they have been noted and acknowledged. This is especially important with any dietary needs you may have.
Disabled access
The majority of our tours involve a certain amount of walking, including a short walk from the coach stop to the town, attraction or venue you're visiting. If you are bringing a wheelchair, please let us know at the time of booking so that appropriate arrangements can be made.
Itinerary changes
Occasionally, for operational reasons, we may have to change the order of the excursions on your holiday. The final day-by-day itinerary will be confirmed on your Final Travel Documents, which you will receive approximately three weeks prior to your departure.
Changes to your hotels
Should circumstances require, we reserve the right to accommodate you in alternative hotels, of a similar standard, nearby. Full details of your hotels will be sent with your Final Travel Documents.
Hotel rooms
Standard hotel rooms in North America will contain one or two double- or queen-sized beds, and it is not possible to add extra beds to the room. Parties consisting of more than two travellers, but who have only booked one room, will be expected to make use of the two beds provided. If this is a concern, you may wish to consider booking more than one room for your group.
Please fill out the form below and we will get back to you as soon as possible.


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OOIDA issued a Call to Action today, urging Illinois members to take decisive action regarding the critical trucker issue of split speed limits. Illinois state representatives will have the opportunity to end split speed limits when they return to Springfield on April 1. House Bill 5912 has already cleared the House chamber twice with the third and final reading possible as early as April 1.
So far, the legislation introduced by Representative Raymond Poe has encountered little opposition but time is running out. If HB 5912 does not receive a third favorable reading on the House floor by April 5, the measure is done for this year.
Once the House passes the legislation, the measure moves on to the state Senate for its consideration.
"We are asking Illinois members to phone and/or fax their state representative and urge their support of HB5912," says OOIDA Executive Vice President Todd Spencer. "Highways will always be safest when all vehicles are traveling at the same speeds."
All state representatives can be reached through the capitol switchboard at (217) 782-2000. If you don't know the name of your state representative you can call the OOIDA membership department at 1-800-444-5791 to obtain that information.
Chicago area truckers could also boost chances for this bill to pass by calling Representative Michael Madigan, the Speaker of the House. Speaker Madigan sets the schedule for which bills are considered. Representative Madigan can be reached at (217) 782-5350 or by fax at (217) 524-1794.
"Now would also be a good time to alert your state Senator that HB 5912 will be coming to them soon and to urge their support of uniform speed limit legislation," says Spencer.


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to Hat Band Index
Boston Red Sox Hat Band
PLAY BALL! Show your support for your favorite team
with a beaded hat/cap band.
Two patterns are included in this group. One pattern will
be used for a western type hat and a fixed size ball cap. One
pattern will be used for an adjustale size ball cap.
A color key (Delica numbers and amounts) is included but of
course you can use any bead you like.
If you need beading instructions you can find free
classes on my web site. Odd Count Peyote is tused to make
the hat band.
Technique: Odd Count Peyote Stitch
Beads: Delicas Size 11
Approx Size: .7" W x 21 L and 24 L(+ or - rows to fit)
Pages to Print: 3


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Lassonde, Nicolas
- Tel. :
- 514-842-8677
- Fax :
- 514-842-6202
Laurie Laferrière-Robitaille
- Tel. :
- 514-842-8891 (8239)
- language(s) :
- French, English
- Areas of practice :
- Business law --
- Advertising, entertainment law and IP --
Mr. Lassonde offers services in commercial and business law and has been with our firm since 1995. He is actively involved in completing acquisitions of businesses and implementing various types of commercial agreements.
Mr. Lassonde advises mid-size corporations on the various aspects of their legal environment, including with respect to commercial agreements relating to their products and services.
Mr. Lassonde also advises numerous businesses in the high tech sector and with respect to clinical research and in Information Technology and Communications (ITC).
Mr. Lassonde is a Law Expert Partner of the Groupement des chefs d'entreprises du Québec. He is also a partner member of the Guilde des développeurs de jeux vidéo indépendants du Québec.
- Bar :
- Quebec Bar (1993)
- University :
- Sherbrooke University (LL.B) 1992
University of Miami (1993), London, England
Master in International Commercial Law, University of the Pacific (McGeorge School of Law)(LL.M.), Sacramento, California 1995
- Associations :
- Quebec Technology Association
Canadian IT Law Association
La Guilde des développeurs de jeux vidéo indépendants du Québec.


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How to survive Mondays 101: stick to a routine. Step 1, figure out what to wear the day before. You've heard it before and now you'll hear it again. Honestly, this is the easiest way to get on with your Mondays or any day for that matter. By the way, how cute is this "I Hate Mondays" crop top from Always Me? It reminds me of when Paul Rudd's character in Anchorman 2 shows his latest work as a kitty photographer. Haha.
Step 2, prepare your work bag or school bag the day before. Another simple task but also essential to not losing your mind the first day of the week.
Step 3, figure out breakfast. Keep it simple. I like to stick to smoothies or cereal. The first meal of the day is the most important-- make sure you're getting the nutrition you need without the fuss of having to decide what it is you're going to be eating. Decision fatigue. It's real. Don't fall into its trap. The less decisions you have to make for the day, the better. Make sure your energy is used towards making the ones that count.
Step 4, sleep at least 7-8 hours the night before. A well-rested mind is one that will make good decisions the day after. Plus, who doesn't enjoy recalling a few dreams to keep you inspired for the day?
Step 5, create a to-do list. I do it everyday to not only keep me organized but also to keep me motivated-- crossing off a task throughout the day makes it go by so much faster. Crossing off something on your to-do list has a wild sense of accomplishment.
I hope these tips were helpful to your Mondays or any days of the week really. On days where I want to feel relaxed, a fedora and oversized knit cardigan always does the trick. I also love combining dusty cardigans with short shorts and crop tops. Comfortable has become synonymous with what's inside my wardrobe these days and I'm digging it. Nothing like getting away with an outfit that can pass as secondary PJs! Happy Monday, y'all.
What I'm Wearing:
[Always Me "I Hate Mondays" Crop Top]
[Zara Shorts (old)]
[Design History Duster Cardigan]
[Platform Sneakers from Tokyo]
Shot by Ryan Kim.


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I Struggle With... Determining What Foods To Eat And How Much To Eat
The amount of information regarding diet and nutrition on the Internet is overwhelming. Everyone has an opinion about how many calories you should be eating, which foods are the best, and which foods to avoid. It's no wonder so many of us feel lost!
Although you may have already given up trying to wade through all the available material, we want you to know the facts. The truth is, that the rights foods eaten in the right amounts can do more than keep your stomach from rumbling between meals. Proper nutrition and meal planning will help fuel your body throughout the day, help boost energy levels in the gym, and be the primary way your body gains or loses weight.
Yes, good nutrition will require a little thought and preparation up front, but it's essential for your fitness goals. In order to make those goals a reality, you'll need to:
- Calculate how many calories you need to eat each day.
- Determine how much carbs, fats, and protein you should consume.
- Learn the easy way to measure your macros.
- Adopt a diet of moderation and sensibility.
Calorie Breakdown
Calorie Breakdown
If you're trying to determine how much you should eat, it helps to have a good idea of how many calories your body needs on a daily basis. There are multiple ways to figure that out. You can keep it simple by writing down everything you currently eat and drink to get rough estimate of your daily caloric intake. Tracking your food in apps like MyFitnessPal can also help you determine how many calories you're eating.
You can also use a calculator like the one below, which uses the Mifflin-St. Jeor equation to determine the number of calories your body needs on a daily basis. This number is based on your age, gender, weight, resting metabolic rate, activity level, and goal.
Macronutrient Calculator
Once you determine your daily caloric needs, it's time to break your macros down so you know how many calories you should spend on each macronutrient—protein, carbs, and fat. Keep in mind there's no right or wrong number. We can give you suggestions, but ultimately, you need to find out what works best for you and your lifestyle.
Let's say you start out on a simple 40/30/30 plan (40 percent carbs/30 percent protein/30 percent fat). If you were on a 2,000-calorie diet, 800 calories would come from carbs, 600 calories from protein, and another 600 calories from fat. Convert those calories to grams so you know how many grams of each macro you need to get into your daily diet.
- A gram of protein contains 4 calories.
- A gram of carbohydrates contains 4 calories.
- A gram of fat contains 9 calories.
On a 2,000-calorie, 40/30/30 diet, your macros calculate in this way:
- 800 calories ÷ 4 calories per gram = 200 grams of carbs.
- 600 ÷ 4 calories per gram = 150 grams of protein.
- 600 ÷ 9 calories per gram = 67 grams of fat.
These calculations look daunting up front, but you really only need 5-10 minutes to know exactly what and how to eat to achieve your goals!
If you really don't want to worry about numbers, then don't. The last thing you want is for the stress of calculating perfect macros to kill your motivation to eat well. Being aware of what you put into your body is much better than not knowing what you're eating at all. If you're hungry all the time, increase your protein. If you find your energy lagging, you may want to try increasing your fats. Nutrition is part science and part art. You just have to strike the right balance between the two.
If you can't track everything, every day, just do what you can. It all seems like a lot of work at first, but you'll be able to do this on the fly before you know it!
Measuring Your Macros
Measuring Your Macros
Calculating your macros is one thing, but measuring them out is another. If you're just starting to learn about nutrition and how it can influence your workouts and physique, having to weigh out and track anything you put in your mouth can make things complicated. Measuring 30 grams of protein for every meal can often be so overwhelming that many people just give up and go back to filling their plates with whatever is on the table.
No doubt about it, weighing out all your foods will allow you to accurately track your macros. But you shouldn't rely on always having a scale readily available. What happens when you go out to eat with friends or travel out of town? Are you going to carry your food scale with you at all times? Probably not.
Getting a handle on basic portion sizes for your go-to protein sources, as well as key complex carbohydrates and healthy fats, gives you a great advantage when it comes to choosing and preparing meals. If you don't have a scale readily available to weigh out your protein, turn to your hand.
- Proteins: Use the size of your palm as a guide to measure out a 4-ounce serving per meal.
- Carbs: Use the size of your fist to estimate the amount of carbs you should be consuming at each of your main meals.
- Fat: For liquid fats such as oils, spreads, and butters, incorporate two thumb-sized portions 3-4 times per day, preferably not around your training session. For solid fats such as nuts and seeds, you'll have to count out one serving, which you can often find on the label. For example, 24 almonds is equivalent to roughly one serving size.
Remember, you don't need to memorize portion sizes for every food, just the basic ones that make up the core of your fat-loss or muscle-building goal.
Prioritize Protein
Prioritize Protein
Protein is the building block of muscle and is integral to the diet of an active individual. As a general guideline, your protein intake should stay steady around 1 gram of protein per pound of lean mass (or 0.8-1.0 gram per pound of body weight).
While fat and carbohydrate intake can be modified according to your training plan and fitness goals, protein intake should remain relatively constant no matter what. This is especially true in times of calorie restriction for fat loss.
Aim to get about 30 grams of protein at each of your meals. To cut the fat, opt for chicken and turkey without the skin and leaner cuts of steak like loin and round. When eating out, avoid any proteins that come battered and fried.
Good sources of complete protein: Skinless chicken or turkey, 90 percent (or leaner) ground beef, low-fat or nonfat dairy, eggs, fish and shellfish, pork loin, tofu, and protein powder.
Be Carb Conscious
Be Carb Conscious
Your carbohydrate intake may be adjusted depending on your training level, physical progress, energy levels, and body cues. The best method for finding that ideal carb consumption is to just ask yourself: "How's this working out for me?"
There is no magic number; everyone reacts to carbs a little differently. Keep in mind that your carbohydrate needs will vary based on your workouts. You may want more carbs on a leg day than you want on arm day. And timing your carbs around your workout can also give you extra energy in the gym. Try to consume roughly 25 percent of your daily carbs about 1-2 hour before you workout, and another 25 percent of your daily carbs post workout.
The important thing to remember about carbohydrates is that some of them can be broken down faster and more easily than others. Fast-digesting carbs like refined sugar are called simple carbs. Your body can use these types of carbs almost immediately. The problem, though, is that eating these carbs can spike your blood sugar quickly, and they aren't a sustainable form of energy. And because these carbs are so readily usable, they also get stored as fat easily.
Complex carbs like oatmeal, however, take a little longer to digest, don't spike your blood sugar as dramatically, and often contain more fiber than their simple counterparts.
If you stick to complex carbs like these instead of eating mostly refined carbs like doughnuts or cake, your energy levels will stay more consistent throughout the day.
Good sources of carbohydrates: Sweet potatoes, quinoa, lentils and beans, oats, berries, green veggies, brown rice, squash, and whole-grain bread.
Figuring Out Your Fats
Figuring Out Your Fats
Dietary fats often get a bad rap when you're trying to eat clean, but they're far too important to eliminate entirely. Not only do they contain a number of key vitamins and help us absorb a number of others, but they're also essential in the production of key muscle-building hormones like testosterone.
Aim to get about 30 percent of your daily calories from dietary fats. While the majority of your fat should come from monounsaturated and polyunsaturated sources, a little saturated fat from animal proteins is nothing to fear!
Eating fat is part of a balanced, healthy diet. But how much you need in your diet depends entirely on your body and your goals.
Good sources of healthy fats: Avocados, nut butters, olive oil, coconut oil, almonds, and salmon.
Which Foods Are Good For Me?
Which Foods Are Good For Me?
Figuring out how much you should be eating is only half the equation. Determining which foods will best support your physique and performance goals is equally important.
Labeling foods as "good" or "bad" can be a dangerous game. Some people claim you should stay away from anything white, such as bread, rice, and potatoes. Others will tell you to ban fruit from your diet. And then there are some "experts" out there that tell you to avoid gluten and dairy at all costs. If you try to follow all of this advice, you'll be left eating lettuce and boiled chicken. Yum...
Sure, there are foods that are better for you and provide more nutritional value than others, but rather than ban certain foods from your diet, learn to consume in moderation and be sensible about your food choices.
If you want the most bang for your buck, learn which foods pack in the most nutrition with the fewest calories (aka volume eating). Filling up your plate with leafy greens, lean protein, and low-carb options like squash or berries will give you the impression you're eating a lot of food without busting your daily calorie intake. These foods also typically pack in tons of essential vitamins and minerals to help you meet your micronutrient goals.
Eating a doughnut for breakfast, two slices of pizza for lunch, and bag of Doritos for a snack may fit within your daily calorie goals, but I guarantee those food choices won't supply you with the energy and nutrients your body needs. Not to mention those foods probably won't keep you full between meals, making it that much more likely you'll fall off track with your diet goals.
If your diet consist of nutrient-dense foods 90 percent of the time, go ahead and enjoy a scoop of ice cream of a slice of cake for dessert. No one said you had to omit all the tasty treats from your diet. And let's face it, the moment you start labeling certain foods as "bad" and tell yourself you can't eat them is the moment you start binging on these "forbidden foods" and derail from your diet.
The key is moderation and a little bit of planning.
Allow yourself the occasional treat, but don't let one cookie turn into the entire box. If you have the tendency to go all in when eating treats, either buy preportioned snacks at the store or just don't keep them in the house. Additionally, if you have plans to enjoy a mouth-watering piece of cheesecake for dessert, plan your dinner to be lower in carbs and fat so you can save up for the sweet treat.
Eating clean, healthy foods will go further toward building your physique than if you rely on processed meals, fast foods, and other landmines that dot the typical American diet. In the simplest terms, the simpler your food, the better it is for you.
Next Steps
Next Steps
Counting macros and tracking all your food might seem tedious at first, but stick with it, and in just a few short weeks you'll be able to do it in your sleep! If you're find you diet coming up short in the flavor department, check out "I Struggle With Preparing Meals and Healthy Recipes" to learn how to spruce up your meals.
If you're not sure how to adjust your calories to match you goal, check out "I Struggle With Weight Loss/Weight Gain."
You've taken the first steps in determining your calorie needs. Now it's time to take advantage of the tools and resources on this site to help you reach your goals!
Read More:
From Here To Macros: 4 Steps To Better Nutrition
You've seen plenty of articles saying what your macronutrients mean. But what's involved in turning a plate of food into a usable set of data? The 'Skinny Guy Savior' Vince Del Monte breaks it down.
Measuring Your Macros: What 50 Grams Of Carbs Looks Like
Carbs are your body's favorite energy source. Learn which carb sources are best and how you can easily measure them without using a scale!
Transform Your Pantry With These Healthy Staples
Having healthy options on hand is key when sticking to your diet. Use this checklist to ensure your shelves are lined with the essentials.


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General Use FAQ:
Q: I notice I have two new drives (M: and U:) showing up in "My Computer" (Windows XP) or "Computer" (Windows 7/8), what are they for?
A: The M: Drive (DSF or "District Shared Files") is for collaboration and distribution of documents and files that traditional email was not meant for. As buildings and departments make more things available, you will see this area fill up with useful templates, worksheets, etc.
The U: drive or "User" drive is your personal space on the server. Think of it like a flash drive you do not need to carry with you between district owned computers. You can place files on the U: drive and they will be accessible to you anywhere you login to a computer throughout the district.
Q: What is the difference between my U: drive and OneDrive for Business?
A: The U: drive makes any file you save to this location available to you from any network attached computer in the district. OneDrive for Business is part of out "cloud" connected stragety that makes your files available to you from outside of the district as well as making your files available to your Smart Phone, tablet, or other mobile computing device. Using the OneDrive for Buisness as part of our SharePoint Online service allows for greater collaboration between staff and students as well as allowing you to work on your documents from home without needing to email them back and forth or carrying a USB flash drive.
Q: How to I setup my mobile phone to check my district email?
A: Please read the following PDF on how to setup your mobile device.