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Yoga: Why do we chant?
This term we are chanting one of the sutras in Chapter 1 of the Yoga Sutras. The question of 'why do we chant?' has been asked by several of you. I sourced three writings about chanting a couple of years ago and thought it might help to share them again. I have edited them, so they relate to our lessons. And as promised, here is a copy of the yoga sutra chapter 1, sutra 30: YS1 30
The significance of chanting Om:
Source: http://www.mindbodygreen.com/
Om is a mantra, or vibration, that is traditionally chanted at the beginning and end of yoga sessions. The mantra is considered to have high spiritual and creative power and can be recited by anyone. It's both a sound and a symbol rich in meaning and depth and when pronounced correctly it is actually AUM.
- Aum actually consists of four syllables: A, U, M, and the silent syllable.
- The first syllable is A, pronounced as a prolonged "awe." The sound starts at the back of your throat and you stretch it out. You will start feeling your solar plexus and chest vibrating.
- The second syllable is U, pronounced as a prolonged "oo," with the sound gradually rolling forward along your upper palate. You'll feel your throat vibrate.
- The third syllable is M, pronounced as a prolonged "mmmm" with your front teeth gently touching. You will now start to feel the top of your vibrate.
- The last syllable is the deep silence of the Infinite. As intelligence rises from the deep silence, you have to merge your chant from the 'M' to the deep silence.
- Symbolically the three letters embody the divine energy and its 3 main characteristics: (1) creation, (2) preservation and (3) liberation.
Everything in the universe is pulsating and vibrating – nothing is really standing still! The sound Om, when chanted, vibrates at the same vibrational frequency found throughout nature.
AUM is the basic sound of the universe; by chanting it we are symbolically and physically tuning in to that sound and acknowledging our connection to all other living beings, nature and the universe.
In addition the vibrations and rhythmic pronunciation also have a physical effect on the body by slowing down the nervous system and calming the mind similar to meditation.
Finally it is also a way to delineate the time of our practice from the rest of our day and signify that this is a special time in which to care for ourselves and practice being mindful
Beginning and/or ending yoga practice with AUM facilitates a deeper connection to our practice
Reasons for chanting
Source: http://www.centeredyoga.com/
- Conveying the teachings– historically, sacred teachings were passed down orally, chanting aids memory and maintains consistent transmission.
- Continuing traditions– when we chant, we become part of a lineage and tradition and we might feel the support and help of that tradition. Both teachers and students can be mindful of a much wider community.
- Building unity– as with communal singing, when we chant together, every cell in our body begins to vibrate at the same frequency as the people around us, thereby helping us to connect.
- Achieving clarity– giving ourselves permission to make sound is cleansing. We are taking our space in the world. Chanting can be an opportunity to express the sounds we have suppressed – both painful and joyful. If you can allow yourself to chant without self-judgement and enjoy making a noise, you may notice the quality of the sound you produce attains greater clarity
- Confirming intention– if a chant or a set of chants is chanted with intention, it often clarifies that intention. For example, yogena yogo, is extolling the virtue and benefits of a committed yoga practice …
- Balancing emotions– as with music, chanting has the power to uplift and energise or to calm. You have experienced the effect of sound and music on emotions.
- Focusing attention– Chanting helps to focus and concentrate the mind. In fact, it is, in itself, a concentration/meditation technique, a vehicle that can help us eventually achieve a state of concentration and meditation.
Another view on chanting
Source: http://ebourne.hubpages.com/hub/YogaChants
Chanting mantras is the yoga of sound. Chanting has been used for centuries as an aid to humans who seek to communicate with the divine spirit within themselves and the universe. Chanting has the effect of raising the level of vibration of the individual practicing the chant, and it can help the practitioner to be filled with peace, and feel calm and centred.
There have been medical studies that have shown that performing yoga chants can have positive benefits for the body. These studies have shown that when a person chants it can stabilize their heart rate, lower blood pressure, produce beneficial endorphins in the body and boost metabolic processes. Chanting causes the body and mind to relax which helps us both physically, mentally and emotionally in countless ways.
An opening chant can be used at the start of a yoga class, or the beginning of a meditation session. Using an opening chant is an effective way to help participants lower their stress and set the proper spiritual tone for the yoga class.
Chanting can be practiced at any time of the day. You can chant quietly to yourself, chant out loud, or listen to recorded chants. Listening to chants can help to soothe your spirit and energize you as you face the challenges of the day.
Closing chants are used to bring a meditation session or a yoga class to a peaceful end. A chant can be the thread that ties the positive benefits of the work done on the yoga mat, or the meditation session to the rest of the practitioner's life.
Chants are usually written and performed in Sanskrit. Chanting or listening to chants while performing yoga poses can help to bring a sense of calm to your mind and it can open your heart which will enhance your enjoyment of your āsana. Chanting is invigorating and energizing to the mind, body and spirit, and it reminds us of our deep and abiding connection to the divine and to our fellow human beings when it's done in unison


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Take Me Home Pet Rescue spent weeks trying to capture and rescue a stray dog named Norah.
The first time they went to check up on the stray dog, they feared she'd be dead since she was lying all alone near the side of a highway.
But to their surprise, Norah eventually picked her head up.
Norah is a stray dog that wouldn't let any humans near her. The team attempted to lure Norah in to their grasps, but to their dismay, she didn't take the bait.
They were then forced to hold their breaths as Norah crossed busy Texas highways and streets, walking back and forth.
Finally, after weeks of trying to rescue Norah, the folks at Take Me Home Pet Rescue succeeded.
When they captured her, they realized she looked much thinner than usual.
They were shocked to discover that Norah had been pregnant and had given birth to nine puppies just days before.
She had been hiding them in the courtyard of a nearby church, safe inside the shrubs and bushes.
The team brought Norah and her family back to the rescue center where they finally had a warm, safe environment to live and grow.
Watch the whole story below!
Please SHARE Norah's rescue story with your friends on Facebook.

subset: commoncrawl


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I have 2 worksheets in my workbook, one is named as "Data" and another one is named as "Account Definition Mapping", the Data worksheet consists of 3 columns .i.e. Entity Code (Column A), Account Number (Column B) and Account Definition (Column C) and Account Definition Mapping consists of Entity code and Account Definition column in 2 sets (.i.e. Column A & B [Account definition model 1] and D & E [Account Definition Model 2]), first set is called Account Definition Model 1 and Second set is called Account Definition Model 2.
Now I want my macro to check the Data Worksheet Column A, B and C in combination and if for a particular account the entity code and account definition doesn't exist then copy the same from Account Definition mapping worksheet and insert those rows for that account in Data worksheet. The issue over here is we don't have the account number column in the account Definition mapping worksheet so we can't simply compare both directly one to one, Also Account definition mapping model can be chosen by user by selecting the same from Data sheet Cell J2, based on which macro should either check from column A and B if user selects Account Definition Model 1 but If he selects Account Definition Model 2 then macro should check the existence of data in column D and E of Account Definition Mapping worksheet.
Below is the code which I have got which ideally check based on all fields comparing one to one between both worksheets but as mentioned earlier the problem is that we don't have the account number field in the Account Definition Worksheet so it's comparing the 3 columns data .i.e. Entity Code, Account Number and Account Definition combination from the data worksheet against 2 columns .i.e. Entity Code and Account Defintion in Account Definition mapping to see the entity code and account definition combination listed in Account Definition mapping field exists in the Data worksheet for all the accounts in Data worksheet and if not then add the same and highlight in yellow. Attached is the workbook.
Option Explicit Sub CopymissingData() Dim k, kk(), i As Long, c As Long Dim n As Long, q, s As String q = Array(4, 5, 8, 9) k = Sheets("Data").Range("a1").CurrentRegion.Value2 ReDim kk(1 To UBound(k, 1), 1 To UBound(k, 2)) With CreateObject("scripting.dictionary") .comparemode = 1 For i = 2 To UBound(k, 1) s = vbNullString For c = 0 To UBound(q): s = s & "|" & k(i, q(c)): Next .Item(s) = Empty Next k = Sheets("Account Definition Mapping").Range("a1").CurrentRegion.Value2 For i = 2 To UBound(k, 1) s = vbNullString For c = 0 To UBound(q): s = s & "|" & k(i, q(c)): Next If Not .exists(s) Then n = n + 1 For c = 1 To UBound(k, 2): kk(n, c) = k(i, c): Next End If Next End With If n Then With Sheet1 With .Range("a" & .Rows.Count).End(xlUp)(2).Resize(n, UBound(kk, 2)) .Value = kk .Interior.Color = vbYellow End With End With End If End Sub


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Oh, setting goals! My favorite college professor once told me that we all should be life-long learners! That is the inspiration behind me #LearningOutLoud blog series! I want to get better at communication, at organization, at preparation, and deliberation in every aspect of my life and I want to take you along on my study of what that looks like! Hopefully I can put some of my stream-of-consciousness writing in a way that we can work through some concepts together! Let's get back on track! Today I'm here to talk about what I'd like to improve on with our Wedding Day Experience!
Helping the bride have a soothing experience with me as her photographer and videographer is one of my favorite ways to make her wedding day experience be incredible! I'll do anything to help her feel her best! I'll put out fires, I'll scrub off an oops on the dress, I'll tell any relative to "please give her a few minutes to compose herself". In order to protect and foster that feeling of safety and comfort for her peace of mind! So, what do I want to change? I want to be more intentional about it! Not only do I want to help the bride have an enjoyable morning, I want to genuinely effuse joy! That looks like going to bed early, having a morning plan to get started on the right foot from devotions to nutrition, and I want to focus on having a servant heart for my couple!
What better way to serve my couples than to make sure they get their engagement photos within a couple weeks so that they can use them for Save-the-dates! How wonderful would it be to give a bride a sneak peek within a week so she feels elated on her honeymoon that the day that is already starting to fade in her memory was perfectly preserved! Recently I was reminded what it was like to wait on pictures that I was so excited to see, and it was rough to wait 3 weeks, 4 weeks! I know that feeling! The best think I can do to make that happen is actually my next point!
Artist-types aren't known for their organization and I admit, this does not come naturally to me! From closets to workspaces I would like to take time in 2019 to minimize the mess, maximize the joy, and be as time efficient as possible so I can run our business and our home as best as I can! 🙂
That being said, any of you ladies with crazy-good organization skills are welcome to give me some pointers, I'd love your advice!
Thank you so much for reading my blog post! Check out these other posts!


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KUALA LUMPUR — Malaysian armed guards on Tuesday stood watch at the hospital holding the body of Kim Jong-Nam, the assassinated half-brother of North Korea's leader, amid reports his son had come to Kuala Lumpur to claim the remains.
A convoy of four unmarked vehicles entered the hospital compound in the early hours of the morning, with around 30 Malaysian special forces securing the area before all of them left by mid-morning.
A white police van was seen leaving at 4:00 am (2000 GMT Monday), an AFP journalist said.
The body of Kim Jong-Nam -- assassinated last Monday at Kuala Lumpur airport -- has been at the centre of a diplomatic row between Pyongyang and Malaysia, after North Korea insisted it be returned and objected to an autopsy being performed.
But Malaysia rejected the request, saying the remains must stay in the morgue until a family member comes forward to identify them with a DNA sample.
On Monday night Jong-Nam's son Kim Han-Sol was due to arrive in Kuala Lumpur from Macau, local media and intelligence sources said, but AFP was not immediately able to verify his presence.
Pyongyang's envoy to Kuala Lumpur on Monday dismissed the request for a DNA sample as "preposterous" and said the embassy had the right to reclaim the body of a diplomatic passport holder.
Ambassador Kang Chol also savaged the police investigation into the killing, saying it was politically motivated and that Malaysia had conspired with South Korea from the beginning to frame the North.
Malaysia's Foreign Minister Anifah Aman said the "deeply insulting" accusations were based on "delusions, lies and half-truths".
Malaysia had earlier recalled its ambassador to Pyongyang and summoned Kang for a dressing down at the foreign ministry over the ongoing spat.
The drama erupted last Monday as Kim Jong-Nam waited at the budget terminal of Kuala Lumpur's main airport for a flight to Macau.
He was approached by two women, one of whom grabbed him from behind and sprayed his face with an apparently poisonous liquid, according to police and leaked CCTV footage.
He had a seizure and died before arriving at hospital, with news emerging the next day of his identity.
Malaysia's probe has put five North Koreans in the frame for the killing, four of whom fled Malaysia the day it happened and are believed to have returned to Pyongyang.
Officers have also arrested a 25-year-old Indonesian and her Malaysian boyfriend. — AFP


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Where's the hangout hotspot in your office? Are you more the classic water cooler type, or has your workplace adopted the new ways and brought in video game consoles and foosball tables? Personally, if there's a little nook in the kitchen with a good selection of teas, that's me sorted. Whatever gets your office up and talking, the importance of having a good meeting place can't be understated — when everyone's up and talking and in good spirits, you know you'll be getting the best results.
What we're saying is, we want to avoid meeting places that, well, should have never become meeting places. What are we talking about? Slow printers. When the office printer has as hard a time waking up as anyone else on a Monday, that means you'll still be having employees gather in the same spot — they just won't be real happy about it. Print jobs stack up, and more and more of you guys need to wait longer and longer to print something that shouldn't really take all that long to begin with. And while it might get everyone talking, it's probably going to be about the printer, and it's probably not going to be a pleasant discussion.
Fortunately, HP is here to save the office from that funk. One of their newest laser printers is the Color LaserJet Pro MFP M477, which can save time, money, and energy with a little something called JetIntelligence. It means these printers work smarter, not harder. Case in point, the toner — specialized toner in the Color LaserJet Pro MFP M477 melts at lower temperatures, which not only decreases the time it takes the printer to warm up and print the first page, but also cuts down on energy costs over time. Those cartridges are also easy to remove and install and have been designed to hold even more toner than before.
The HP Color LaserJet Pro MFP M477 makes office printing faster, cheaper, and smarter — that means everyone can get away from the printer ASAP, and get back to the meeting places they actually enjoy going to. It's just one way that HP is using to reinvent the office for the better.Find out more about HP's Laser Printers
This post has been brought to you by HP. All thoughts and opinions are 100% our own.


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This report originally published at allhands.coastguard.dodlive.mil.
Posted by Jasmine Mieszala, Wednesday, July 18, 2018
Coast Guard All Hands is featuring the monthly "Wellness Wednesday" series to help Coast Guard members learn more about healthy living. Blog author Tim Merrell is the Coast Guard's Health Promotion Program Manager, a prior health services technician, has a bachelor's degree in health education, and is a certified personal trainer. Please contact [email protected] for topic recommendations or questions.
Here we are already into summer, and for many of us, the warmer weather means a more active lifestyle. One of the most important things we can do to ensure these summer activities will not sideline us is to focus on core fitness.
Core fitness is important for everyday functional movement and directly affects our quality of life not only now, but in the future as well. Think of core fitness as the pillar that maintains the stability of other movements. Having fit core muscles can prevent back pain, allow you to move more fluidly and have better posture. It also improves athletic performance.
The core muscles include: the rectus abdominis, the external and internal obliques, transverse abdominis, erector spinae, multifidus, and the hip and pelvis muscles. All these work to stabilize the trunk of your body. Some of the exercises that can help improve your core include: planks, push-ups, squats, bridges, step-ups with hip flexion, bird-dogs, and lunges. Pilates or yoga can also strengthen these muscles.
Maintaining a strong core does not require a gym membership. As with all new exercise endeavors, check with your physician and start slow. Incorporate core exercise gradually and try not to do too much before your body adjusts to new demands. Pick a few exercises to start with at a slow tempo, and after a few weeks add more.
These exercises not only contribute to a strong core, but also enhance an active lifestyle that includes whole-body exercise. If you incorporate exercise into your daily life, it will contribute to your strength and feeling of wellness.
Stay hydrated and keep exercising.
Tags: core fitness, health and wellness, physical fitness, wellness wednesday
U.S. Coast Guard (USCG) reports are created independently of American Military News (AMN) and are distributed by AMN in accordance with applicable guidelines and copyright guidance. Use of USCG and U.S. Department of Defense (DOD) reports do not imply endorsement of AMN. AMN is a privately owned media company and has no affiliation with USCG and the DOD.


text: ...well, not quite. Even though their sign states "We open when the game starts", when I cheekily asked if they'd be opening at 5.00am for England's game on Sunday, they looked at me as if I was completely off my trolley. So not EVERY game will they be opening their doors for! Right now, Mikkeller San Diego has an obsession with the hazy North East-style IPAs, which we're getting a bit tired of. The whole country has gone out-of-control with this style of IPA, which has now become a category at the Great American Beer Festival. That said, I did have a delicious Belgian-style Strong Ale (8.6%), followed by an equally delicious bourbon barrel-aged Stout w/Coconut (11.3%) at Mikkeller last night. Nice touch to have the Danish flag flying over the counter.


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Warner Bros.' latest DC Comics movie Shazam! just kicked off its production; for Zachary Levi, who stars in the title role, the opportunity couldn't have come at a better time. Best known for his lead role on the action-comedy TV series Chuck, Levi didn't find his career going to the next level after the NBC show wrapped in 2012, despite landing numerous roles over the years and, presumably, doing everything right. Now, after years of self-discovery and self-improvement, Levi admits that Shazam! is the first time in his career he feels like he's reached solid ground. He said as much during an in-depth and very personal interview with Michael Rosenbaum on a recent episode of the host's podcast, "Inside of You with Michael Rosenbaum."
While the bulk of the 83-minute conversation focuses on the actors' relationship and some really deep reveals about their childhoods and personal struggles with self-confidence, there's a bit of conversation about Shazam! Not only does Levi reveal how the role came about at the exact right time for him, he also talks about his crazy diet plan and workout routine, and confirms the movie's shooting schedule. (But if you're a fan of Levi's you should really be listening to the whole thing; it's very insightful.)
Here's your link to the full episode, but we've provided some relevant quotes below:
Get inside of @ZacharyLevi this week on Inside of You! Hear about his childhood, going out for Lex Luthor on Smallville, and his very beautiful singing voice. https://t.co/DlBntxfMWM #insideofzacharylevi #zacharylevi #chuck pic.twitter.com/Yvdwv8BqJR
— Michael Rosenbaum (@michaelrosenbum) February 6, 2018
Around the 20-minute mark, Levi talks about his career following Chuck and how Shazam! came at the perfect time:
Levi: Honestly, Shazam! is the first time in my nearly 20 years of doing this that I feel like I can relax a little bit. It's been therapeutic and definitely made me think about a lot of things and reflect on the things I was reflecting on before I got the job, but it's also so sad that I had to accomplish so much before that and I still felt like I was on the outside, like I was not a part of the cool kids' table, ever.


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Legally Conducting Lucky Draws for Singapore Businesses
In Singapore, it is common for businesses to conduct lucky draws, that are open to public participation. These lucky draws are usually organised to promote the sale of a business' product or service.
To this end, it is important to note that lucky draws can be a form of public lottery in Singapore. The default rule is that operation of public lotteries in Singapore is generally prohibited, as it is a form of gambling activity. However, public lotteries are permitted if they fall under one of the statutory exceptions in the Common Gaming Houses Act (CGHA).
Hence, the aim of this article is to explain some key considerations for businesses to bear in mind to ensure they can legally organise and conduct public lotteries in Singapore.
What is a Public Lottery?
A public lottery is defined under the CGHA as a lottery to which any member of the public has or may have access to. It is presumed by law that any lottery is a public lottery unless proven otherwise.
A lottery is further defined under the CGHA as including any game, method, device, scheme or competition whereby money or money's worth is distributed or allotted in any manner depending upon or to be determined by chance or lot.
An example of a public lottery could be a draw conducted by an insurance company or bank after consumers purchase particular insurance plans or consumer banking products. Prizes such as flight tickets, holidays, cars and cash are offered, and winners are determined purely by chance.
If winning the draw involves some skill, e.g. participants are required to provide a short write-up to convince the business that they should win, then it may be possible that that draw is not considered a public lottery. Businesses should seek legal advice if in doubt on the nature of their draw.
How is a Public Lottery Different from a Private Lottery?
A private lottery is a lottery in which tickets or chances are offered for sale only to members of a society.
This society must be established for purposes that are unrelated to gaming, wagering or lotteries. An example of such a society would be clan associations, or professional societies such as those for the medical or legal profession.
Private lotteries are governed by the Private Lotteries Act. A private lottery permit is required for the promotion or conduct of any private lottery, such as fruit machines or a raffle. Under the Private Lotteries Act, private lotteries are prohibited unless a permit is granted by the Police. Permits are granted on a case-by-case basis.
On the other hand, public lotteries are open to participation from members of the public and are regulated by the CGHA.
As a general rule, any public lottery conducted by a business for the purposes of promoting the sale of any product or service is exempted from the CGHA if, the conditions set out in paragraphs 3 and 5 of the Common Gaming Houses (Exemption) Notification 1997 are complied with.
These conditions are elaborated in further detail below.
How is a Public Lottery Different from a Remote Gambling Service?
A public lottery is typically conducted on physical premises (e.g. a business's building or in a shopping mall) as is therefore regarded as land-based gambling.
This is different from remote gambling, which refers to various forms of online gambling or gambling using remote communication.
The types of gambling activities include:
- Gambling remotely;
- Facilitating others to do so;
- Transmitting or receiving bets; and
- Providing remote gambling services.
A typical example of a remote gambling service would be online betting/web-based betting services, including betting through smartphone applications.
All forms of remote gambling activity are prohibited under the Remote Gambling Act (RGA), which was passed on 7 October 2014, unless certification of exemption is granted under section 26 of the RGA.
Currently, only the Singapore Turf Club and Singapore Pools have been approved by the Ministry of Home Affairs as exempt remote gambling operators under the RGA.
It is important to note that the criteria and conditions for exemption certificates are very stringent, and applications from potential operators will undergo a comprehensive assessment before exemption certificates can be granted.
The provision of an unlawful Singapore-based remote gambling service in violation of section 11 of the RGA is punishable with a fine of at least $20,000 and up to $500,000 and/or imprisonment for a term of up to 7 years.
What Businesses Need to Know About Legally Conducting Public Lotteries in Singapore
Conditions to be complied with
Under paragraph 3 of the Common Gaming Houses (Exemption) Notification, businesses that are conducting public lotteries must ensure that the following details are disclosed in printed publicity material, and copies should be freely available to all participants and members of the public:
- The method by which the public lottery will be promoted (e.g. print and/or social media);
- Details of the prizes to be distributed;
- The manner by which the prizes will be distributed;
- Whether the winners will be determined only by the results of the public lottery; and
- The time, date and place of the draw.
In addition, a business that wants to conduct a public lottery must also ensure that:
- If the total value of the prizes for the winners exceeds S$10,000, this information must be published in a newspaper. The newspaper has to be a major daily newspaper that is published in Singapore, for example, The Straits Times;
- The participants of the public lottery must also not be required to pay any money to participate in the public lottery, apart from payment for the product or service purchased to be eligible to participate in the draw; and
- Any increase in the cost of the product or service marketed must not be the result of the costs of conducting the public lottery.
There are additional conditions that are set out in paragraph 5 of the Common Gaming Houses (Exemption) Notification. These include:
- Ensuring that the lottery is conducted by the business and its officers;
- The draw must be conducted in public (e.g. a public place or location); and that
- All winners are notified in writing by ordinary post.
The full list of conditions in paragraph 5 that must be complied with are available here.
Requirement to notify the Criminal Investigation Department
The organisers of the public lottery must submit the Notification to Conduct Lucky Draw form and 2 copies of the printed publicity material to the Head of the Specialised Crime Policy Branch of the Criminal Investigation Department (SCPB CID) by registered post at least 4 weeks prior to the launch of the promotion of the public lottery.
The results of the lottery, and the description and value of the prizes must also be submitted to the Head of the SCPB CID no later than 3 months after the conducting of the public lottery.
The formats for these disclosures are provided in Annex B of the Notification to Conduct Lucky Draw form.
What are the Penalties for Non-Compliance with the CGHA?
Section 5 of the CGHA prescribes penalties for persons who assist in conducting a public lottery without authorisation, which is punishable by a fine of at least $20,000 and up to $200,000, and imprisonment of up to 5 years.
In addition, under section 6 of the CGHA, a person who advances or furnishes money for the purposes of establishing or conducting a public lottery without authorisation is liable to a fine of at least $5,000 and up to $50,000, and imprisonment for a term of up to 3 years.
What Other Legal Issues Should I be Mindful of?
Apart from ensuring that you comply with the applicable gambling legislation and permit application procedures highlighted above, you should also be mindful of the following legal issues:
Personal Data Protection Act (PDPA) Compliance
Organisers of lucky draws should be aware of Singapore's data protection laws and must observe and comply with the requirements of the Personal Data Protection Act (PDPA) when collecting data from participants for the purposes of administering or managing lucky draws.
Organisers must ensure that they:
- Inform participants on the reasons for collecting, using and disclosing their personal data when participating in a lucky draw;
- Obtain the participants' consent before collecting, using or disclosing their personal data; and
- Keep participants' personal data in their possession secure from any unauthorised access, modification, disclosure, use or copying (whether in hardcopy or electronic form).
Businesses should avoid collecting, retaining or disclosing more personal data than is necessary for the purposes of a lucky draw.
For example, businesses should ensure that they only collect and use participants' partial NRIC numbers (i.e. the last 3 numerical digits and letter) and other personal or contact details when necessary, such as to confirm the identity of a prize-winner.
When publishing personal data of the winners of a lucky draw on the business' website or in the local newspapers, businesses should also only disclose the last 3 digits and letter of the winners' National Registration Identity Card (NRIC) numbers.
Penalties for non-compliance with the PDPA
For breaches of the PDPA, a financial penalty of up to $1,000,000 may be issued by the Personal Data Protection Commission. The PDPA also provides for criminal sanctions, including fines of up to $10,000 and/or imprisonment up to 3 years.
Are There Any Fees or Taxes Payable for Conducting a Public Lottery in Singapore?
There are no duties, fees or taxes levied on businesses that are looking to conduct public lotteries in Singapore.
We hope that this article has helped you better understand the regulations and requirements that you are required to comply with if you wish to organise and conduct a public lottery in Singapore.
If you need legal advice on conducting a lucky draw in Singapore, you may wish to consult a corporate lawyer.
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- Memorandum of Understanding (MOU): Does Your Business Need One?
- Company Resolutions: What are They?
- Board Resolutions in Singapore
- Your Guide to Share Certificates in Singapore: Usage and How to Prepare
- How to Set Up a Register of Controllers
- How to Set Up a Register of Nominee Directors
- What is Withholding Tax and When to Pay It in Singapore
- Singapore Influencers: Here's How to Calculate Your Income Tax
- Corporate Tax in Singapore: How to Pay, Tax Rate, Exemptions
- When to Register for GST, How and Responsibilities after Registration
- Start-Up Tax Exemption Guide for New Singapore Companies
- Tax Investigation of Tax-Evading Business Owners in Singapore
- Small Business Accounting Services in Singapore
- Essential PDPA Compliance Guide for Singapore Businesses
- Cloud Storage of Personal Data: Your Business' Data Protection Obligations
- How Can Companies Dispose of Documents Containing Personal Data?
- Here's a 7-Step Plan for Companies to Prevent Unauthorised Disclosure When Processing and Sending Personal Data
- Appointing a Data Protection Officer For Your Business: All You Need to Know
- Summary: Your Organisation's 9 Main PDPA Obligations
- Check the Do-Not-Call Registry Before Marketing to Singapore Phone Numbers
- GDPR Compliance in Singapore: Is it Required and How to Comply
- Drafting a Comprehensive Privacy Policy For Your Singapore Website
- Is It Legal for Businesses to Ask for Your NRIC in Singapore?
- PDPA Consent Requirements: How Can Your Business Comply?
- Legal Options If Employees Breach Confidentiality in Singapore
- Your Guide to a Media Release Form in Singapore
- Insolvency: Claw-Back of Assets From Unfair Preference and Undervalued Transactions
- Striking Off a Company
- What Should a Creditor Do When a Company Becomes Insolvent?
- Dissolution of partnerships in Singapore
- Validation of Payments Made by Companies Being Wound Up
- Can a Company that Struck Itself Off the Register Later Apply to Restore Itself?
- Closing Your Singapore Business: What You Need to Settle
- How to File a Proof of Debt against a Company in Liquidation
- Winding Up a Company


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I was reading this excellent post about real-life creepy, and as eleanoraquitaine mentioned in the comments, a lot of stuff gets buried in the mainpage onslaught. So I thought I'd share my comment from the spooky stories post (which is kind of a misnomer for mine anyway since it wasn't spooky, just amazing) and ask for your stories, because this one definitely is buried in gray on the mainpage. (I also want to point your attention to this story by My Favorite Muse as it has similarities to my story and inspired me to tell mine. ) I'd love to hear your stories/thoughts about comforting things that have happened that you've experienced from people you loved who have died. (I have a couple more but I'll post those in comments later.)
A couple of people have talked about things similar to this. and it made me decide to share this story. It's not really frightening so much as "wow."
Years ago, when I was a freshman in college (this is getting to be quite a long time ago, now), a friend of mine was hit by a car and killed. I was already having a pretty hard time before this happened — not a happy home life, and they say that you get a chance to reinvent yourself in college but so far I felt like I was failing miserably. I felt really alone and friendless and lost. I still had a group of high school friends, of which the boy who was killed was one, but we'd all scattered to different schools.
So, on top of this all being obviously tragic, it somehow seemed doubly so as the friend who was killed was just one of those rare individuals who has a charm and a goodness about him. Very attractive and popular, but absolutely zero attitude or bullying, accepting of pretty much any time of person. It was a big, interesting group of friends and it literally made me who I am to be part of it. He and I didn't know each other tremendously well (you know how it is: huge high school group of friends, and with some you do more group hanging out than actual conversation) but we had a teasing relationship because with the home life and all, I was generally pretty down and depressed, and it was like his goal was to try to show me the light side of things.
So, I took a few days off from school to attend the funeral, hang out again with the high school group all devastated and reunited for a brief time and just trying to get through it, and then we all had to get back to school and on with our lives. I was having terrible nightmares, including one night something that is so creepy I still shudder to recall (it's even hard to type it): a nightmare where I am looking at two dead, naked, bloody bodies, a man and a woman, and as I look down at them, I realize that they're not full size but very small, and they're lying inside a frying pan, and as I realized this they begin to fry, and then — this was by far the worst part — they kind of jerk upright in some kind of parody of human movement (I know I'm lifting that "parody" description from someone, maybe Neil Gaiman), and they begin to have sex. And then I wake up, horrified.
So after a few weeks of this, it's getting on toward spring and one night I have a dream that I can only describe as: a dream, but NOT a dream. One that I experienced as a conversation and an actual memory, which had a beginning, middle and end; no weird "it was my house but NOT my house" stuff — it all felt just like, it happened for real.
In the "dream" I walked into my dining room, and there was my friend who had died. He was sitting on the table, dangling his feet over the side, and his feet were bare. Very much like he always was—playful, casual, probably thought it would be funny to wait for me sitting on the table, that kind of thing.
I was really confused about why he was there, and I said to him several times, "But what are you doing here? But you're dead! You died!" Meanwhile, he just laughed and shook his head at me, exactly like in life, fondly but also like, "Here we go again, you with your downer attitude."
But then something happened. After I asked him again, he stopped laughing and said to me, quite earnestly and seriously, "I died, but I am alive."
As he said those words, he reached out with one hand and touched the side of my face. And this is the only way I can describe it:
It was as if the room and everything else on earth fell away, and for a split-second was gazing onto everything I had ever known and ever would know, I understood everything, everything made sense, everything was completely and 100% right. And what's more, it wasn't as it I was being shown something for the first time—it was like he was lifting the veil for a minute I was remembering everything!
I don't remember at all what I saw, though I know I "saw" things; I only remember that feeling. And I remember just that huge enlightenment in my head and saying to him with utter excitement and joy, "Oh, yeah! YEAH!!!" as I saw and remembered.
And just like that, I woke up. My bedroom was flooded with light. It was beautiful spring day.
I stopped having the nightmares. I don't know why he chose to come see me, as like I said, we weren't exactly the closest two in the group. But as I mentioned, I was having a hard time, and over the course of my life times have gotten much harder, then much better. I am happier now than I have ever been, yet there are still occasional periods of darkness and struggle.
I sometimes think he chose to remind me because he knew that I might be the one who needed it the most.


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This post may contain affiliate sales links. Please see my full disclosure policy for details
You'll learn lots of tips for how to decorate sugar cookies with the most amazing buttercream frosting.The soft-baked cut out sugar cookie recipe is not overly sweet and they are paired perfect with vanilla buttercream.
Everyone knows there are two very important parts to making the perfect sugar cookies. The first part, is of course the cookies, so make sure to check out my Tips and Tricks for Perfect Sugar Cookies – it's got over 15 tips! Part two of this tutorial is the frosting, duh! This post is all about How to Decorate Sugar Cookies with Buttercream Frosting.
Let me start by saying I am not a fan of royal icing. I learned how to do it when I took cake-decorating classes, but it's not my favorite. If you prefer royal icing, check out my friend Lindsay's tutorial for how to decorate cookies with royal icing, it includes a super helpful video!
Today we are decorate just buttercream frosting only, which I also prefer for taste purposes.
Decorating cookies takes commitment. You need some time; maybe a diet coke or a glass of prosecco and you need to mentally prepare yourself to make a mess. Which is all good with me because I know I will be eating cookies along the way, so there's that.
What type of frosting should I use to decorate sugar cookies?
You have two options with the buttercream. Option one is to use all butter. Option two is to use a combination of butter and Crisco. I am going to talk a little bit about each one. Hear me out before you think, "Yuck, Crisco!".
- My preferred frosting is a tradition buttercream. How many of you have trouble with buttercream? Don't worry!! Just follow my tutorial for the Perfect Vanilla Buttercream! It's way easier than you think. I have had multiple readers comment about how much they love the recipe. This buttercream also lightly crusts over, which is great for cookies, but not great for stacking them.
- If you use all butter, be sure you butter is COLD! That's right, cold, not softened. You will need to beat the heck out of the butter so it is more whipped, and softened in the mixer. If you start with soft butter, then your frosting will be weak and not great for piping.
- This is also why I like using a combination of butter and Crisco. Crisco has a higher melting temperature than butter. What does this mean for buttercream? It means that when you are mixing color and handling your buttercream as you are piping, the Crisco blend will stay stiffer for longer- meaning your shapes will hold up beautifully.
Tips for preparing frosting for decorating sugar cookies
- When preparing a buttercream for decorating, in order to get a true color, you might consider using CLEAR Vanilla Extract. This can be found at most craft stores, or online.
- If you use traditional vanilla extract, it turns the frosting a light brown shade, which is fine but can sometimes alters the color of your frosting
- You can use a touch of almond extract instead of clear vanilla. Almond extract is naturally clear, but it has a very strong flavor. You only need a touch, so start small and add more to flavor to taste.
So that takes care of the frosting component. Now let's talk about coloring! I have linked to some of my favorite products in this post. You will notice there are a lot of Wilton products. Outside of being an ambassador for them this past year, I have used their products for quite some time, so that's what I have in my cupboards.
Tools you'll need to decorate sugar cookies
- I like to use #3, #5 (both round tips)
- An open star tip, usually #18,
- A multi-opening tip (I call it my grass tip), #233
- A basket weave tip #48.
I love this guide from Cake Central for decorating tips. I have multiple tips for some of the ones I use the most; it is just helpful instead of having to wash them all the time. You can buy them at craft stores or online, and they are usually $1-2 each.
- You will also need Coupler Set. Technically, you have to use a coupler, but it makes it SO easy if you want to change tips while using the same piping bag with the same color frosting
- Piping bags- I usually use Wilton 12-inch Decorating Bags and no more than ¾ full so you can easily hold them in your hand. I also have some piping bag elastic ties to help keep my bags closed.
- An Angled Spatula, which is basically my best friend for mixing frosting and filling piping bags
- Oh and lots of different types of sprinkles!
How to use a piping bag to decorate sugar cookies
I have an entire post dedicated on how to use a piping bag because if you're new to using them, there are lots of tips you might not know and it will make it so much easier to get started.
First, cut the tip of your bag off just below the bottom edge of the coupler. I like to do this, so I can fit my tip over the piping bag and coupler, and then screw the cap over the piping tip. Keeping the bag a little longer helps keep the bag from blowing out the sides. Sorry, but I couldn't think of a better way to say that.
When it's time to fill the piping bag, I always use a glass so that I have two free hands to get every last drop of frosting in my piping bag. They are a pain in the butt to refill!
To clean up, just cut your piping bags above the coupler (discard the top part) and use warm water to help release the coupler from the end of the piping bag. Run your piping tips under hot water, and I usually soak them in a bowl of hot water to remove any residue. I let them air-dry overnight.
How to color buttercream
Decide a head of time, how many colors you are going to make. No matter what, I always end up coloring more than I need, which is good, because you never want to run out of a color- it's nearly impossible to get it the same color twice.
However, when I just need a little bit of one color, I spoon 2-3 spoonfuls into a paper cup and use a toothpick to dye and mix the color. Be sure to set aside some WHITE frosting! I also use a lot of paper cups for dying colors, so that I can just throw them out instead of having to clean bowls.
Since I discovered gel colors, I have never looked back at the traditional food coloring. The gels are thicker, which means they have less water. So when you add them into your frosting, you frosting will not get thinner.
Plus they come in a bazillion colors. I recommend Ameri Gel for individual colors. That is the starter set, but if you can find a cake store or a craft store you can get very specific colors.
However, if you aren't looking to invest a ton of money in individual colors, you can purchase Wilton Color Right System. It is made up of 8 basic gel colors, and comes with a guide to make something like 30 different colors. It's fantastic. They also sell the single replacement colors in the craft stores like Michaels or JoAnns.
One important tip when using gel colors: start with SMALL drops! You can always make a color darker, but in order to make it lighter, you have to add a butt load of white frosting. You can see below, I used just a hint if yellow and blue to make this green frosting.
Alight, it's time to decorate! Before you start to decorate, test your frosting by squeezing a little bit into a paper towel so you know how hard to squeeze and what the consistency is.
I am not going to lie, about halfway through the process, I get a little burned out with making cute cookies. So I am usually starting to decorate with just sprinkles by that point. However, this year, I added the mitten to my cookie cutter set.
To decorate these sugar cookies, I used a variety of piping tips, but mostly I used a small open star tip (#18) and an open round tip (#5). As long as you have the couples on your bags, you can easily switch out the piping tips you are using to switch up your decorating.
Well that's about all I got! I hope you'll give it a try. And if not, just quit halfway through and enjoy some cookies. No one is judging you over here.
Don't forget my Tips and Tricks for Perfect Sugar Cookies!
Need Valentine's Day Sugar Cookies?
You can decorate them with buttercream or this fun marbled cookie
Don't forget about Easter Sugar Cookies!


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Hi everyone.
So today I am writing to you with a very practical question.
For those of you who are on Docetaxol, what kind of diet do you find best? Do you leave out certain things or add certain things more?
Thus far, I have only found out a lot about foods that support a healthy liver function such as green leaves, broccoli, grapefruit, etc.


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Announced on November 14, 2018, by topverdict.com was the 2017 lists of top verdicts and settlements. We're proud to announce that three of our motorcycle accident cases made the lists.
These cases were also reported in the New York Jury Verdict Review.
Top 50 Car Accident Verdicts in New York in 2017
Two of our trial verdicts made the "Top 50 Car Accident Verdicts in New York in 2017", which includes both car and motorcycle accident trials.
#43 in the Top 50 Car Accident Verdicts in New York in 2017
#43 on the list was Coyle v. Beinenfeld, a motorcycle accident in Nassau County where a car made a left turn in front of the motorcycle. Our client injured his knee and had arthroscopic surgery for a torn meniscus.
For four years, GEICO's settlement offer was only $10,000. 30 minutes before the trial started they offered $100,000. We declined the offer.
GEICO's attorney hired two orthopedic surgeons and a radiologist to testify at the trial that his meniscus was not torn. GEICO's attorney also argued that our client caused the accident.
The jury found the driver was 100% at fault for causing the accident and awarded our client a verdict of $465,000. That's 46.5 times the settlement offer!
#48 in the Top 50 Car Accident Verdicts in New York in 2017
#48 on the list was a motorcycle accident in Suffolk County where a car made a left turn in front of the motorcycle. Our client is a motorcycle police officer who was off-duty riding his private motorcycle. His motorcycle hit the rear of the car as it passed him and he broke his leg. The insurance company made a settlement offer to us of $50,000.
We filed a summary judgment motion asking the court to rule that the driver was 100% at fault and that our client was not even slightly negligent. We won the motion, so the jury was told that the court already found the driver 100% at fault and that the jury would only decide how much money to award our client for his injury.
In the middle of the trial, the defense attorney offered $300,000 to settle and we declined the offer. The jury awarded our client a verdict of $425,000. That's 8.5 times the settlement offer!
Top 100 Personal Injury Settlements in New York in 2017
Another of our motorcycle accident cases made the "Top 100 Personal Injury Settlements in New York in 2017". This list is comprised of "various case types that were filed either in state or federal courts." The settlement was also reported in the New York Jury Verdict Review.
#79 on the list was a motorcycle accident where a car attempted to pass our client on a single lane exit ramp from the Southern State Parkway to the Wantagh State Parkway. The car was half on the grass when it turned into the motorcycle.
Our client broke her nose and needed dental treatment for her top front teeth. She broke her nose again in another accident which impacted the value in the first accident.
Our client came to us after seeing two other lawyers who were unable to find a dentist willing to treat her on a lien (without being paid until the end of the case). We were able to get her teeth fixed on a lien at a cost of $16,000 by a prosthodontist (a specialized dentist).
Liberty Mutual originally offered $60,000 to settle but after a lot of negotiating, they increased their offer 7 times until we finally settled for the entire insurance policy of $250,000.
More of Our Accident Verdicts and Settlements
See more of our motorcycle accident verdicts and settlements
See more of our various types of accident verdicts and settlements
If you want attorneys who can get you the most amount of money AND provide personal service, call the HURT911® Personal Injury Dream Team™ right now 7 days/nights for a free consultation with no obligation at 1-800-HURT-911 >> 1-800-487-8911
At HURT911® you can speak with Dream Team Partners Rob Plevy, Esq. and Phil Franckel, Esq. whenever you need, days/nights/weekends.
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Exotic Flower Cutter Set
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Tuesday, January 18 WOD
Run 1 mile
Two minutes of each:
Row for distance
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Rest 2 minutes between efforts. Record efforts individually.
Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!


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After careful consideration and due to popular demand*, I've decided to add a new rainbow feature to the mix: Poetry Slam Tuesdays. I'll tell you now, it's no Sunday Swayze Fest (which I promise, will make an appearance again one day when it's not quite so painful), but I think it will add a nice element to the rainbow chronicles.
*By popular demand, of course I mean one person, my brother, commented about it.
Don't worry, my plan is not to scare you all every week with my own poetry attempts, but I will brave that occasionally. (Most likely, those will be 2 a.m. poetry slams, as I get a little braver at that time of day. Brave, drunk, tired, whatever, all the same.)
I think the most appropriate way to begin Poetry Slam Tuesdays is with a little Bukowski. It's only fitting.
This one is not my favorite of his, but it's from my favorite collection, "Love is a Dog From Hell." And if you're not familiar with Bukowski, I think this is a pretty accurate first impression.
Another Bed
another bed
another woman
more curtains
another bathroom
another kitchen
other eyes
other hair
feet and toes.
everybody's looking.
the eternal search.
you stay in bed
she gets dressed for work
and you wonder what happened
to the last one
and the one after that...
it's all so comfortable-
this love making
this sleeping together
the gentle kindness...
after she leaves you get up and use her
it's all so intimate and strange.
you go back to bed and
sleep another hour.
when you leave its with sadness
but you'll see her again
whether it works or not.
you drive down to the shore and sit
in your car. it's almost noon.
-another bed, other ears, other
ear rings, other mouths, other slippers, other
colors, doors, phone numbers.
you were once strong enough to live alone.
for a man nearing sixty you should be more
you start the car and shift,
thinking, I'll phone Jeanie when I get in,
I haven't seen her since Friday.
Let me know what you think about this new feature. Also, if you're feeling brave--brave enough for all of the dozens of my readers to see your poetry, that is! ha!--send me a poem! I might post it! My full email@example.com. (If you don't know my full name, well, we have a problem, don't we?)


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Notice how I pruned Jay Z from the headline. I think you know exactly why.
Beyonce and her husband, Jay-Z, announced plans to tour jointly this summer. It's going to be called the On the Run Tour, named after their "Part II (On the Run)" single, and now AT&T Park has added a second show. Blessed be.
The additional performance will blow up on Wednesday, August 6. (The August 5 date sold out in minutes. Alas.) Tickets go on sale to the general public Friday, May 16 at 11am local time through Live Nation.
In more important news: Solange.


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Slim Aarons
George Allen Aarons, known as Slim Aarons, was born in Manhattan (New York) on 29 October 1916.
At the peak of his artistic talents in the 1950s and 60s, he was influenced by the golden age of high society, the stronghold of his creativity. Uninhibited and close-knit, this elite lived at full throttle, starting afresh in a society broken by the horrors of the war. Better than anyone else in this medium, this photographer of genius succeeded in capturing these moments of high-society life without pretension, allowing him to be readily accepted among the world's highest social circles. Slim Aarons's fame was not slow in coming, and his shots, while retaining a disarming naturalness, are evidence of his love for high society. An inveterate perfectionist, he found in this world a perfectly innate sophisticated appeal, perfectly in harmony with his artistic consistency. In his art photography, Slim Aarons reveals an ode to elitism, illustrating a dream of ultimate beauty of a society deemed inaccessible.
Slim Aarons died in Montrose (New York) on 29 May 2006.
See all
artworks from
Slim Aarons
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Constant Puyo
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Patrick Hochner


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Graham: Any Trump ally working inappropriately with Russia 'needs to pay a price'
Sen. Lindsey Graham said Wednesday morning that Russia and any ally of President Donald Trump working with Russia need "to pay a price" for their involvement in trying to influence the election in Trump's favor.
"If it is true, it is very, very disturbing to me, and Russia needs to pay a price when it comes to interfering in our democracy and other democracies," Graham said during an appearance on "Good Morning America" on ABC. "And any Trump person who was working with the Russians in an unacceptable way also needs to pay a price."
Trump called recent news reports that his aides had contact with Russian intelligence officials during the 2016 elections "fake news" Wednesday morning and said the "Russian connection non-sense" was an attempt to "cover-up the many mistakes made in Hillary Clinton's losing campaign."
Graham said if reports are true, Congress needs a joint select committee to examine the communication between Trump aides and Russia during the campaign and Trump's business ties to Russia.
The South Carolina Republican senator said he and Democratic Sen. Sheldon Whitehouse of Rhode Island are doing a preliminary investigation. If they determine these communications did occur, Graham said it would be appropriate to call a joint select committee.
"The Congress is not fake," Graham said. "There are real members of Congress up here, Republicans and Democrats, who love our country and are going to make sure that checks and balances that have been in place for 200 years work, even when the president is in your own party."
Former national security adviser Michael Flynn resigned Monday night for telling Vice President Mike Pence he had not spoken about sanctions with a Russian ambassador when they had, in fact, discussed the matter. During the campaign, Trump called on Russia to hack Clinton's emails and said he would consider lifting sanctions on Russia, positions that differentiate him from congressional Republicans.


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Courtesy of Little Rock Athletics – Link
SAN FRANCISCO, Calif. – The next piece of the puzzle for Little Rock wrestling is in place as the Trojans will now have a conference affiliation. Little Rock has accepted an invitation to join the Pac-12 Conference as an affiliate member in the sport of wrestling.
Little Rock joins Arizona State, Oregon State, Stanford, Cal State Bakersfield and Cal Poly in providing the Pac-12 with a sixth member in wrestling, beginning in the fall of 2019.
"This is a monumental day both for the Little Rock Athletic Department and our wrestling program," said Vice Chancellor and Director of Athletics Chasse Conque. "Today's announcement is further proof of our commitment to building a nationally competitive wrestling program. We are most appreciative for the support from the Pac-12 Council and conference officials as we look forward to competing this fall in one of the nation's premier conferences. Our membership in the Pac-12 will provide our wrestling program instant credibility and further strengthens the Little Rock Trojan brand.
"We are very excited and grateful to the Pac-12 for extending this invitation for a conference affiliation," said head coach Neil Erisman. "I'm incredibly thankful to the conference coaches and administration for believing in us and our vision for the future. We will be a great asset to the Pac-12 and I look forward to being able to compete out west with some of the top programs in the sport."
The Pac-12 Conference dropped from six members to five after Boise State discontinued its wrestling program following the 2017 season. While the NCAA requires a conference to have at least six active members that sponsor the applicable sport in order for it to be eligible for automatic qualification in the NCAA Championships, it does provide a two-year transition period to allow for a conference to secure a sixth member.
At its recent Pac-12 CEO meetings, the presidents and chancellors approved extending an invite to Little Rock to compete as an affiliate member in wrestling. Little Rock will enter its inaugural season in 2019-20 after becoming one of the newest NCAA Division I wrestling programs and the first in the state of Arkansas.
Little Rock announced the addition of wrestling as its 15th intercollegiate athletic program on March 17, 2018 prior to the NCAA Wrestling Championships in Cleveland, Ohio. Erisman was announced as the program's first head coach on June 20, 2018, and has spent the last 11 months building his roster to begin competing in the Trojans' inaugural season in 2019-20.
The Pac-12 Conference has sponsored wrestling for its membership since 1963. Arizona State captured the 1998 NCAA title, becoming the first and only team west of the Rocky Mountains to claim an NCAA title in wrestling. In addition, Pac-12 wrestlers have claimed 37 NCAA individual titles, most recently by Arizona State's Zahid Valencia who successfully defended his title at 174 pounds at this year's championships.
Erisman continues to put together the Trojans' inaugural schedule, which will begin in November. Home matches will be held at the Jack Stephens Center as season tickets are currently on sale by contacting (501) 569-3393. General admission seats are just $30 with limited mat side seating also available.
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Enjoy a memorable meal of Okinawa Soba noodles and the lingering sound of jazz
Ajazz is an Okinawan soba noodle shop located near to Naha's Aja Harbor. It is very popular in the local area. The shop is particularly proud of its original, finely-sized, angularly cut soba noodles with their distinctive chewy texture, served in a refreshing yet rich flavored soup made by slowly stewing pork bones. It offers an extensive menu of soba noodle dishes, including "Sanmai-Niku Soba" (topped with delicious slices of pork ribs that melt in your mouth) and "Meat & Vegetable Soba" (topped with generous helpings of vegetables). The interior of the restaurant is light and relaxing, with the distinctive tones of jazz music playing in the background, making it a perfect for diners to relax and dine casually, either alone or with company.
Address: 2-9-18 Akebono, Naha-shi, Okinawa
Website: http://okinawasoba-ajazz.com
Hours: 10:30am to 5pm
Closed: N/A (open every day)


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Scott: You know, I think we all know somebody or people that say, you know, I just need four or five hours a night and I'm fine. That's all I need, that's all my body needs. What does a short amount of sleep like that do to the body over time, if they do that over months and months and months?
Dr. Jacob Teitelbaum: Probably gives them all they need. We are all different. I can say an average shoe size is a size nine. It's not going to fit you, is it? So the average night's sleep is nine. Some people need ten, some need seven. And here's the simple question. How is that working out for you? If what you're doing is working for you, what the hell are you doing watching this tape for?! Go do something else. If you have a problem that's not working, that's a time to look at maybe I should add more sleep. And see how that feels. Some people, all they need is four or five hours.
Scott: And so many people go to their doctor for sleep aids too. You see the commercials and all these people sleeping peacefully now that they have their medication. What does long term use of those things do?
Teitelbaum: Well, there's a lot of different sleep aids. And there are concerns. There's some studies suggesting they may be problematic. However, the toxicity of not sleeping is greater than that. I don't like the valium family of sleep aids, because they keep people in light sleep and force them out of deep sleep. They're also addictive. But there are things like the trazadone, which is marketed as an antidepressant. In my humble opinion, I don't think it works worth a damn as an antidepressant. Please don't sue me company... but in my opinion. But it works really well for sleep at a low dose.
Um, Flexeril. Again, the standard dose is 10 milligrams. The studies show 2 point 5 to 2 point 8 milligrams gives you optimal effect. So tiny doses of several things, I think, can be very healthy for people. But I prefer to go with natural. For most people, that's all they're going to need. Lavender, the smell of lavender helps sleep.
For those of you with a busy day, especially the soccer moms, try this. Pour a tub full of hot water, add two cups of Epsom salts, magnesium salts. Light some candles, get the best tasting dark chocolate you can find. Lock the door. And relax. And then take some lavender oil, put it in the tub, or some lavender bath salts, because that helps you calm to sleep. Wrap up nice and calm after. Give yourself an hour to cool down doing something boring. And drift off to sleep.
Dr. Jacob Teitelbaum says that most people need, on average, 9 hours of sleep each night. Do you get a lot less than that? Dr. Teitelbaum discusses what that may or may not be doing. He also discusses different classes of sleep aids and what you should know about them as well as some natural things you can do to help you get to sleep.
In order to keep our content free, some of the links may be affiliate links to trusted websites. Shopping through them will bring a small commission to iHealthTube.com. Read our full affiliate disclaimer for more info.
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There are days filled with moments of stillness and quiet and missing you. I find myself staring off into a void as the world passes in a flurry of color and motion. I strain to see the details, but only manage flashes and blurry bits of time. I hear the echo of a cry and realize that it is my own. I am desperate to hold onto the vaporous memory of you, yet inevitably loose the image of your face. I see the vast expanse of my life without you and wonder how I will find the stamina to live on. I lay down at the end of the day and mindlessly hum the lullaby I sang while I carried you. I wake the next morning and brace for another day without you.
There are days filled with happiness and laughter and hope. I find myself staring deeply into the soulful eyes of my children as each has commanded my absolute attention. I soak in the exquisite details of the day as the house overflows with light and life. I hear the echo of a cry and realize I am laughing out loud at the chaos and messiness of my life. Although I cannot remember your sweet face, yet I see pieces of you in your father, your sister, and your brothers. I close my eyes at the end of my day and sweetly hum the lullaby I sang while I carried you. I awake the next morning filled with peace because I believe I will see you again.
In the days ahead, as you navigate your grief, I wish you peace, support, and love. But most of all, I hope you have better good then bad days.


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We are very active on social media and maintain a couple of different groups for writers.
Go check it out.
We are very active on social media and maintain a couple of different groups for writers.
Go check it out.
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Hollywood, California, August 2005.The double murder of a Beverly Hills plastic surgeon and his fiancee leaves LAPD homicide detectives baffled. Assigned to assist in the investigation, FBI Special Agent Haley Murch has a theory— were the slayings a copycat of the 1969 Manson murders or were they the work of somebody else altogether, someone elusive? For the past six years, she had researched the exploits of a notorious serial killer the media had come to call "The Hollywood Walk of Fame Killer" - a killer whose calling card matched those left behind at the crime scene.To solve this mystery, it will take the LAPD's lead homicide detective's obsessive knowledge of Hollywood film history, his team's elite investigative skills, and Agent Murch's masterful profiling ability to thwart this serial killer.More info →
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