text:
The following steps give details on how to deploy JD Edwards Trial Edition on the Oracle Cloud Infrastructure:
- Obtain the PuTTY tool (http://www.putty.org) for generating SSH key pairs on the client machine that you will use to connect to any Linux server deployed by One-Click Provisioning.
- Generate Secure Shell (SSH) Key Pairs on Your Local System
- Create a Compartment
- Create a Virtual Cloud Network
Creating a Trial Edition Instance in Oracle Cloud Infrastructure
1. JD Edwards EnterpriseOne Trial is a single compute instance that contains the supported version of the Linux operating system as well as all the interconnected machines that are necessary to run the Trial Edition version of JD Edwards EnterpriseOne.
Note the Filters in the below screenshot to search the image :
2. Create a Compute Instance >> Provide Name >> Select the shape from the market place as seen above
3. Provide Availability Domain >> Select Virtual Machine(VM) vs Bare Metal (BM), Currently only VM is supported for JDE Trial >> Select the Shape VM Standard 2.4 ( as of now)
4. Provide Compartment Name >> Virtual Cloud Network(VCN) >> Subnet
5. Provide Boot Volume Size
6. Upload SSH public Key and Click Create
7. Instance Getting provisioned
8. Once the instance is running, putty to the public IP of the instance
- Enter the port number or select default
Due to various security concerns and application functionality, the script will not allow you to enter these restricted ports:
1521, 5500, 7001, 7005, 7006, 7070, 7071, 7072, 7075, 7076, 7077, 8001, 9702, 9703, 9704 9705.
- These syntax rules for all passwords are
enforced by the script:
- Must be between 8 and 10 characters
- Must contain at least one letter and one number
- Cannot contain any shell metadata characters such as $, |, @, and so on.
- Configure Trial Edition? Y
10. The Scripts will start configuring the Trial Edition on the instance
11. Performing First Time Configuration on the Trial Edition Instance
12. Testing the HTML instance
Url: https://IP Address:8080/jde/E1Menu.maf
Where the IP address is the IP of the Compute Instance on which Trial Edition is configured.
For the details on how to install follow this link: Deploying JD Edwards EnterpriseOne Trial Edition on Oracle Cloud Infrastructure


text: I knew real love is to give without expecting a return but I waited for those kisses that'd made me stunned. I knew forgiveness is the only key to happiness but I couldn't forget myself for forgiving you often. I knew letting go off the things get you get them back but I couldn't let go off the thoughts to always get you back. I knew holding onto few things does not make a sense but I hold on so tightly on our happy memory's stack. There was only crime that I made To fall in love with you without a reason There is another crime that I wish to make To get a chance for its revision.

subset: commoncrawl


text:
UKCC Level 1: Coaching Children Rugby Union
Working with children in rugby union is a rewarding experience, and this qualification offers guidance on developing the child through the game.
It will qualify you to coach and referee (game coaching) children in rugby union; through your work you will be better able to develop core skills and core values in young players in an active, purposeful, enjoyable and safe environment.
Candidates must be a minimum of 16 years of age before day 1 of a UKCC Level 1 course taking place. Attendees must also complete the RugbyRight online training course and a Disclosure Scotland PVG Check through your rugby club or school:
Every rugby club in Scotland must ensure that ALL their mini and youth coaches have a PVG Disclosure Scotland check. Any mini or youth coach without a PVG disclosure should not be taking part in any coaching activities until they have completed the PVG Disclosure Scotland process.
Please view the Child Protection area of the website for a useful flowchart displaying the steps that clubs need to take to process PVG checks for their youth coaches.
Please note, if a club is working with a school and sending their coaches into that school to coach, it is the responsibility of the club and not the school to ensure that the coach has a PVG Disclosure Scotland check.
Please visit our Child Protection area for further information.
On completion coaches will be able to:
- Demonstrate equitable qualities appropriate to the role and responsibilities of a rugby union coach of children
- Understand the principles of coaching
- Know how to plan, establish and maintain a safe coaching environment including player welfare and safeguarding children
- Understand how to plan and support the delivery of activities that are age and stage appropriate for all players
- Understand the Technical Blueprint: Mini Rugby Principles of Play
- Understand how to develop own coaching practice
This course is organised by approved coaching centres and delivered by Scottish Rugby accredited coach educators. It will last approximately 19 hours (14 hours on course, 5 hours home study) and coaches must attend all sessions to receive the final qualification.
This course is competence based and involves on-course appraisal. Competencies can be demonstrated through practical demonstrations, completion of workbook and involvement in group discussions. It involves both indoor and outdoor practical activities, where coaches will be expected to participate fully in all sessions.
World Rugby Recommended Prior Learning
Online self-check assessments:
World Rugby First Aid in Rugby
World Rugby Strength & Conditioning
World Rugby Concussion Management
In conjunction with sportscotland, Scottish Rugby is able to subsidise the course cost for those coaches and teachers working within our member and associate clubs, schools and universities to grow the game at a price of £65. If you do not coach with one of our member clubs and schools then you must pay the unsubsidised price of £200.
Due to the current circumstances, our courses have been
postponed. Please check back here for further course updates.
|Date and Time


text:
Music Legend Barbra Streisand Opens Up About Being A First-Time Grandmother In A Rare Interview
March 25, 2019
Barbra Streisand has been many things – a talented actress, a wonderful singer, a loving wife, a doting mother. Last year, she added another title to her collection – a grandma.
READ ALSO: Wow! Barbra Streisand Receives UCLA Award As She Slays The Event With Her Beloved Family


text:
Hi Nitin,
Would it be feasible to consider the addition of another extension point with Flume for the purposes of custom filtering, enrichment, routing etc. Without trying to envision Flume away into something it was never designed for (i.e without going overboard) The concept of some sort of intermediate processing unit is quite attractive to me personally as I have my dedicated AvroSources purely for aggregating data however in the interest of modularisation I may want to perform some enrichment/filtering exercise before I dump the events on my durable channel. I guess the conversation of flow and some sort of declarative way of configuring the ordering of the processing units etc. Just thinking out loud.
@Nitin/Mike , your experience in the field will assist in validating this further
Quoting Nitin Pawar <email@example.com>:Mike, Yes
I am not against the approach flume doing it. I would love to see it part
of flume (it ofcourse helps to remove overload of one processing engine).
As flume already supports the grouping of agents to the normal route of
acquisition and sink can continue.
In another route, we can have it to sink to a processor source of flume
which then converts the data and runs quick analysis on data in memory and
update the global counters kind of things which then can be sink to live
reporting systems.
On Fri, Feb 8, 2013 at 2:26 PM, Mike Percy <firstname.lastname@example.com> wrote:Nitin,
Good to hear more of your thoughts. Please see inline.
On Thu, Feb 7, 2013 at 8:55 PM, Nitin Pawar <firstname.lastname@example.com>wrote:
I can understand the idea of having data processed inside flume bystreaming it to another flume agent. But do we really need to re-engineerflume does have have an open jira on this integration FLUME-1286<https://issues.apache.org/jira/browse/FLUME-1286>
something inside flume is what I am thinking? Core flume dev team may have
better ideas on this but currently for streaming data processing storm is a
huge candidate.
Yes, a Storm sink could be useful. But that wouldn't preclude us from
taking a hard look at what may be missing in Flume itself, right?
It will be interesting to draw up the comparisons in performance if thedata processing logic is added to to flume. We do see currently people
having a little bit of pre-processing of their data (they have their own
custom channel types where they modify the data and sink it)
It sounds like you have some experience with Flume. Are you guys using it
at Rightster?
I work with a lot of folks to set up and deploy Flume, many of which do
lookups / joins with other systems, transformations, etc. in real time
along their data ingest pipeline before writing the data to HDFS or HBase
for further processing and archival. I wouldn't say these are really heavy
number crunching implementations in Flume, but certainly i see a lot of
inline parsing, inspection, enrichment, routing, and the like going on. I
think Flume could do a lot more, given the right abstractions.
Nitin Pawar


text:
Dark Mode versus Light Mode
Tech savvies like i'm will agree that it's a tug of war to make a decision whether to opt certain the dark mode or the sunshine mode as we are still unsure of the proper one for our tech spaces. the sunshine mode has been around since ages past but the dark mode was spearheaded into the tech world few years back and its rivalry with the sunshine mode has been on a complete take-over frequency. Majority of our android devices now offer both modes, even apps like Facebook and Instagram are now eligible and compatible with the dark mode operation. There are days once we initiate the dark mode for our website for events like Black Friday. The battle between dark mode vs light mode goes to be an extended one but we're all here for it! Are you getting to be dumping the devil you're conversant in for an angel you only got acquainted with?
Merits of Dark Mode
It is rather pertinent to notice that dark mode is just the power to vary your screen graphical interface to black rather than the whitish background. Dark mode is sort of cool and very different including the very fact that a lot of apps and operating systems are joining the bandwagon, thereby increasing the extent of hype that already surrounded the mode.
A number one advantage of dark mode is that the incontrovertible fact that helps maintain your eye view and it's an entire lot better for hormone secretion within the eyes. By activating the dark mode, there's little or no chance of getting blinded by the brightness that might have initially flooded out of the mobile device. most significantly , turning on the dark mode enhances the secretion of melatonin, a hormone within the eyes that helps us to nod off . this is often an enormous benefit makes the dark mode to require an enormous step before the sunshine mode as most techies will agree that an honest sleep free from headache is required after finding out of the tech world.
Another advantage of the dark mode is that the incontrovertible fact that it enhances the longevity of your battery life. this is often thanks to the very fact that there's less energy being consumed within the dark mode as compared to the sunshine mode which is fuller of color and sharp contrast of brightness. If increasing your battery life is that the main goal then the dark mode is that the thanks to go.
Perks of the sunshine Mode
Well, we cannot categorically ignore the white mode because we seemingly have a replacement affinity for the dark mode that has captured our hearts both as consumers and suppliers. There are instances where the sunshine mode is that the best suited option for your devices and therefore the best bet is to understand when those moments are and luxuriate in it to the fullest.
It is a clear trait from most devices that the instant there's excess sunlight, it switches from dark mode to light mode. The rationale behind that's the very fact that the sunshine mode is best off when the sun is up as text are often extremely difficult to read on a dark background intrinsically making you to squint or search for a shaded area before such text are often read and this might raise unwanted issues within the nearest future for the eyesight.
Another promising advantage of the sunshine mode which has not been tapped by the whole populace of the technological world is that the incontrovertible fact that people tend to concentrate better on light mode than on dark mode. The health advantage of the dark mode notwithstanding won't over shadow the very fact that focus is that the key when working or operation devices.
Here may be a compendium of services cum brands that supports the dark mode
- Operating systems:
- iOS 13
- Mac OS Mojave
- Android
- Windows 10
2. Browsers
- Mozilla Firefox
- Safari
- Google Chrome
3.Chat services
- Slack
- Viber
- Skype
- Facebook Messenger
4.Social media
5.Productivity tools
- Todoist
- Notion
- Trello


text:
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United States District Court, S.D. Indiana, Indianapolis Division
May 17, 2018
JOSEPH MEMORY, Plaintiff,v.CLAUDIA KELLEY, CHANIA WHITAKER, CALEB SMITH, EARLHAM COLLEGE, Defendants.
Jane Magnus-Stinson, Chief Judge
January 2018, Plaintiff Joseph Memory filed this lawsuit in
Indiana state court alleging that at least one fellow student
put his name on a "Black List" of individuals at
Earlham College ("Earlham College" or
"the College") who have committed sexual
misconduct. Mr. Memory has sued three students, Claudia
Kelley, Chania Whitaker, and Caleb Smith ("the
Individual Defendants"), in addition to Earlham
College, alleging a variety of state-law claims as a result
of his "black listing" and other allegedly false
accusations. Mr. Memory also alleges a Title IX claim against
the College, which permitted the College to remove the matter
based upon the Court's federal question jurisdiction. Ms.
Kelley's Motion to Dismiss, [Filing No. 17],
presently pending before the Court, challenges the legal
sufficiency of Mr. Memory's state-law claims. The Court
agrees that Mr. Memory's Complaint fails to comply with
federal pleading standards, and therefore
GRANTS Ms. Kelley's Motion, [Filing
No. 17], and DISMISSES Mr. Memory's
current Complaint with leave to re-plead his defamation and
intentional infliction of emotional distress claims.
Federal Rule of Civil Procedure 12(b)(6), a party may move to
dismiss a claim that does not state a right to
relief.[1] The Federal Rules of Civil Procedure
require that a complaint provide the defendant with
"fair notice of what the . . . claim is and the grounds
upon which it rests." Erickson v. Pardus, 551
U.S. 89, 93 (2007) (quoting Bell Atlantic v.
Twombly, 550 U.S. 544, 555 (2007)). In reviewing the
sufficiency of a complaint, the Court must accept all
well-pled facts as true and draw all permissible inferences
in favor of the plaintiff. See Active Disposal
Inc. v. City of Darien, 635 F.3d 883, 886 (7th Cir.
2011). A Rule 12(b)(6) motion to dismiss asks whether the
complaint "contain[s] sufficient factual matter,
accepted as true, to 'state a claim to relief that is
plausible on its face.'" Ashcroft v.
Iqbal, 556 U.S. 662, 678 (2009) (quoting
Twombly, 550 U.S. at 570). The Court may not accept
legal conclusions or conclusory allegations as sufficient to
state a claim for relief. See McCauley v. City
of Chicago, 671 F.3d 611, 617 (7th Cir. 2011). Factual
allegations must plausibly state an entitlement to relief
"to a degree that rises above the speculative
level." Munson v. Gaetz, 673 F.3d 630, 633
(7th Cir. 2012). This plausibility determination is "a
context-specific task that requires the reviewing court to
draw on its judicial experience and common sense."
Memory's fraud claim is governed by the heightened
pleading standard imposed by Federal Rule of Civil Procedure
9, which provides: "In alleging fraud or mistake, a
party must state with particularity the circumstances
constituting fraud or mistake. Malice, intent, knowledge, and
other conditions of a person's mind may be alleged
generally." Fed.R.Civ.P. 9(b). The particularity
requirement requires the plaintiff to allege "the who,
what, when, where, and how: the first paragraph of any
newspaper story." United States v. Lockheed-Martin
Corp., 328 F.3d 374, 376 (7th Cir .2003) (citation
with the standard set forth above, the Court recites the
facts as detailed in Mr. Memory's Complaint, which are
treated as true for the purpose of resolving Ms. Kelley's
Motion. The Court makes no assessment of the actual truth of
Mr. Memory's allegations at this stage.
Memory and the Individual Defendants were all students at
Earlham College. [Filing No. 1-1 at 2.] On April 10,
2017, Ms. Kelley published the "Earlham Black
List" ("Black List") on a social
media site. [Filing No. 1-1 at 2.] This Black List,
which included Mr. Memory's name, "purported to be
a 100% anonymous document of the names of individuals at
Earlham College who are sexual predators and abusers."
[Filing No. 1-1 at 2.]
to Mr. Memory, the Individual Defendants conspired and
campaigned to tarnish Mr. Memory's reputation by
"stat[ing] and publish[ing] false and untrue
accusations" of sexual misbehavior. [Filing No. 1-1
at 2-3.] The College likewise "[held] meetings,
[sent] out mass emails[, ] and [held] class discussions
relat[ing] to the [Black List] without ever taking any steps
to denounce the [Black List] or otherwise defend those
students whose names were included thereon."
[Filing No. 1-1 at 3.] Defendants made statements
falsely implying that Mr. Memory had engaged in a variety of
inappropriate sexual behaviors. [Filing 1-1 at 3-9.] Mr.
Memory provides no further elaboration on the content or
nature of these accusations, discussions, meetings, and
January 29, 2018, Mr. Memory brought suit in Indiana state
court, alleging that Defendants' actions constitute
defamation per se and defamation per quod;
that the Individual Defendants' actions constitute fraud,
intentional infliction of emotional distress, and negligent
infliction of emotional distress; and that the College's
actions violated Title IX and breached its contract with Mr.
Memory.[2] [Filing No. 1-1 at 3-13.] On
March 14, 2018, the College removed this matter to this Court
on the basis of federal question jurisdiction. [Filing
No. 1.] On April 19, 2018, Ms. Kelley filed her Motion
to Dismiss, [Filing No. 17], which is fully briefed
and ripe for decision.
Kelley argues that the Complaint fails to state a claim for
defamation, fraud, intentional infliction of emotional
distress, and negligent infliction of emotional distress. The
Court addresses each claim in turn.
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LRC, Inc. About Us


text:
Our daily general knowledge quiz
A complete history of our quiz challenges
Choose from seven quiz categories
Build a quiz by subject and difficulty
Daily Quiz #3211
A new general knowledge quiz is available every day. Try today's quiz or work through our archive of daily and themed quizzes.
What country was established on 1 December 1918 by the union of the State of Slovenes, Croats and Serbs and the Kingdom of Serbia (which included the Kingdom of Montenegro) and lasted until it was invaded by the Axis powers in 1941?
Who directed "Pat Garrett and Billy The Kid", "Convoy", "The Wild Bunch" and "Cross of Iron"?
What way of travelling is involved in the Put Foot Rally?
What time did the Everly Brothers wake up in the movie theatre in the song "Wake Up Little Suzie"?
Which of these is a type of generator of electric current in which mechanical energy is converted to electrical energy?
Which small island in the Straits of Bab-el-Mandeb at the south end of the Red Sea was administered as part of Aden during British occupation until 1967, when it was given to the Democratic People's Republic of Yemen?
What is the meaning of the word "bible"?


text:
Like Father Like Son: Smooth's Top Musical Dads!
A gallery of legendary fathers and their sons!
1. Elton John and son Zachary
Elton John, Life President of Watford FC, takes his son Zachary Jackson Levon Furnish-John on to the pitch as the new stand at Vicarage Road is named in his honour.
2. Paul McCartney and son James
Paul McCartney and wife Linda, with son James.
3. John Lennon with son Julian
John Lennon and son Julian pictured arriving at Heathrow Airport.
4. David Bowie and son Duncan
David Bowie and son Duncan Jones, formerly Zowie Bowie, at the 1999 Brit Awards.
5. Robin Gibb with son Spencer
Robin Gibb of the Bee Gees pop group, his wife Molly and children, five year old Melissa, and seven year old Spencer, at London's Heathrow Airport prior to flying on Concorde to the United States.
6. Lionel Richie with son Myles
Lionel Richie with son Myles and wife Diane in 1997.
7. Marvin Gaye with son Frankie
Marvin Gaye, holding his very happy-looking four year old son Frankie, on their arrival to London in 1980.
8. Michael Buble and son Noah
A becapped Michael Buble walks down a hotel aisle with first son Noah wearing a Buble football shirt.
9. Art Garfunkel with son James
Art Garfunkel, son James and wife Kim arrive at the Grammys, 1998.
10. Rod Stewart kisses son Alastair
Rod Stewart shows a fatherly sign of affection with son Alastair at a football match.


text:
Insomnia is characterized by difficulty in initiating sleep, maintaining sleep, or early awakening. To make the diagnosis, these characteristics must be present despite having adequate opportunity and time to sleep and must affect daytime functionality.[1] It is the most common sleep disorder in the United States, affecting about 1/3 of adults at some point in their lives. Approximately 10% of those with symptoms experience persistent insomnia.[2]
Affected individuals may experience daytime fatigue, inability to concentrate, irritability, anxiety, depression, and forgetfulness, and may have an increased risk of automobile accidents.[3] Further, these patients often have associated psychosomatic symptoms, such as nonspecific aches and pains, as well as increased risk of suffering from hypertension and cardiovascular diseases.[4]
The International Classification of Sleep Disorders, 3 rd Edition (ICSD-3), classifies insomnia as short-term (also called stress-related or transient), which signifies a duration of less than 3 months; chronic, with episodes occurring at least 3 times per week for longer than 3 months; and "other" for patients who do not meet the criteria for the other 2.[1]
Sleep impairment lasting only a few days to a few weeks may result from lifestyle changes, such as jet lag, change in work shift, acute illness, and stressful life events. Also, taking medications with stimulant properties and withdrawal from drugs or alcohol may contribute to impaired sleep. Insomnia lasting more than a few weeks may be associated with chronic drug or alcohol abuse, medical disorders, or psychiatric disorders, or it may result from primary sleep disorders, such as restless legs syndrome and sleep apnea.
Risk Factors
Insomnia occurs disproportionately in women and in people who are divorced, widowed, or separated.[2] Previous episodes and family history of insomnia are also associated with an increased risk. Additional risk factors include:
Age. Prevalence increases with age. Age is the most important risk factor for developing insomnia.
Psychiatric comorbidities. Sleep disturbances are more common in patients with mood disorders, such as major depression, dysthymia, and bipolar affective disorder, as well as in those with anxiety disorders, schizophrenia, and acute stress.[2]
Drugs and alcohol. Use of even small quantities and/or withdrawal may be associated with impaired sleep.
Stimulants. Use of medications and other substances with stimulant properties is a common cause of insomnia. These include caffeine, theophylline, thyroxine, corticosteroids, bronchodilators, antidepressants, and methylphenidate.[5]
Nicotine withdrawal is associated with sleep fragmentation. Insomnia is also a frequent side effect of nicotine patches[6] and of bupropion, an antidepressant often used for smoking cessation.[7]
History and physical examination, including a sleep history and psychiatric history, should include evaluation of sleep habits, sleep environment, drug and alcohol use, medical and medication history, and family medical history. It is often helpful to interview the patient's bed partner and to ask the patient to keep a sleep log.
According to the ICDS-3, the diagnosis can be established when the following 4 criteria are met: patient has trouble initiating sleep, maintaining sleep, or early awakening; it occurs despite having adequate opportunity and time to sleep; patient complains of difficulty with daily functioning due to lack of sleep; and the sleep problems are not due to other sleep disorders.[1]
Laboratory testing may identify medical disorders (such as endocrinopathies) that can contribute to sleep difficulties.
Sleep testing is used in some patients. Polysomnography can identify sleep-related breathing disorders.[8] Multiple sleep latency testing evaluates for inappropriate daytime sleepiness due to narcolepsy. Actigraphy measures motion during sleep.
Underlying medical, surgical, or psychiatric disorders should be treated as appropriate.
It is helpful to ask the patient to maintain good sleep hygiene, the essentials of which are to exercise regularly but not before bedtime, avoid caffeine, and limit alcohol, particularly near bedtime.[6]
Exercise has been shown to improve total sleep duration, sleep onset latency, and global sleep quality. However, timing is important. Physical activity early in the day is generally not associated with improved sleep, and exercise taken shortly before bedtime can delay sleep onset.[6]
Other beneficial practices include sleeping only as much as necessary to feel rested, keeping a regular sleep schedule, avoiding smoking, and adjusting the bedroom environment as needed. Many individuals with insomnia report poorer sleep hygiene practices, including increased use of alcohol, smoking near bedtime, and taking frequent daytime naps.[9] Proper sleep hygiene is an often overlooked high-yield, low-risk means of helping patients with insomnia.
Nonpharmacologic Therapy
Maladaptive behaviors or thought patterns can sustain insomnia symptoms, independent of the initial underlying cause. Cognitive-behavioral sleep therapy addresses these problems and has proven more effective over the long term than pharmacologic therapy.[10] Although additional evidence from controlled trials is needed, cognitive-behavior therapy was also found effective for insomnia related to a spectrum of medical and psychiatric conditions (e.g., cancer, chronic pain, human immunodeficiency virus [HIV], depression, posttraumatic stress disorder, alcoholism, bipolar disorder, eating disorders, generalized anxiety, and obsessive compulsive disorder).[11]
Disruptions of circadian rhythm can be treated with phototherapy (bright lights used at bedtime or on awakening) or chronotherapy (a stepwise advance of the bedtime and waking time later and later).
Warm-bath immersion to the mid-thorax, with water temperature at 40°-41º C, for 30 minutes in the evening was shown to increase slow-wave sleep (deep sleep) in healthy elderly women with insomnia.[12]
Pharmacologic Therapy
Zolpidem, zaleplon, and eszopiclone are often the first drugs prescribed for sleep.[13] Other frequently prescribed drugs are benzodiazepines (e.g., temazepam, lorazepam, flurazepam), antihistamines (e.g., diphenhydramine), and antidepressants (e.g., amitriptyline, trazodone). In most cases, however, these drugs do not improve the quality of sleep. They have also been associated with next morning sleepiness and impairment, although patients are usually unaware of these effects. Additionally, long term use has been associated with an increased risk of dementia and all-cause mortality.[14]
Low dose doxepin is the only FDA approved antidepressant for insomnia.
Benzodiazepines are contraindicated in women who are pregnant and in patients with renal, hepatic, or pulmonary disease. They should be used with caution in patients who consume alcohol. In general, they are poor choices for chronic use. Long-term use has been associated with increased risk of falls, motor vehicle accidents, and Alzheimer's disease.
Ramelteon, a melatonin-receptor agonist, has been approved by the Federal Drug Administration (FDA) for insomnia treatment, but evidence of efficacy is weak. Supplemental use of melatonin and valerian may also be effective for sleep disorders (see Nutritional Considerations below).
Orexin Receptor Antagonists (e.g. suvorexant) are a new class of drugs developed for treatment of insomnia.[15]
Nutritional Considerations
Healthy natural sleep should follow as a consequence of the normal physical and mental fatigue people typically experience during an active life. However, sleep deprivation is increasingly common, and it may be attributed to poor lifestyle choices. Chief among these are excesses of caffeine and alcohol and inadequate physical activity. Steps to be considered are discussed below.
Avoiding alcohol. Small amounts of alcohol (e.g., 1 standard drink per evening) may not have negative effects on sleep for most people. However, people soon develop tolerance to its sedative effects, thus making it less useful for inducing sleep.[16] Alcohol may increase the risk of insomnia by several mechanisms. Excess or chronic alcohol intake (i.e., alcohol abuse or dependence) can decrease REM phase sleep in a dose-dependent manner.[17] Alcohol consumption in the amount of 0.5 or 1.0 g/kg (3-6 standard drinks) also causes disruption of normal circadian rhythms,[18] probably through inhibiting melatonin secretion by more than 40%.[19] Alcohol may cause rebound excitation through an increase in the number or sensitivity of receptors for glutamate, an excitatory neurotransmitter.[17] Alcohol may also increase the level of histamine, a known excitatory neurotransmitter, in the central nervous system (CNS).[20]
Limiting caffeine. Caffeine produces varying effects in individuals. In middle-aged persons drinking up to 7 cups of coffee per day (600 mg) and in subjects to whom caffeine was acutely administered, few or no effects on sleep were noted.[6],[21] However, some persons are affected by caffeine, sometimes unknowingly when it is consumed in over-the-counter medications.[22] Individual differences in caffeine effects appear to be related to differences in clearance from the bloodstream.[23] In persons with caffeine-related insomnia, caffeine from all sources, including cola beverages, tea, chocolate, and medications, must be considered.[24]
Avoiding milk if intolerant. Infants with cow's milk allergy have been found to have frequent arousals during sleep, shorter sleep cycles, and larger amounts of non-rapid eye movement (NREM) sleep with easy awakening. After elimination of cow's milk for several weeks, a significant decrease in the number of arousals occurred, while total sleep time and time spent in NREM2 and NREM3 sleep all increased significantly.[25] Further study by the same researchers using double-blind, crossover methodology also found normalization of sleep in a group of children < 5 years of age.[26]
Carbohydrates. Tryptophan and 5-hydroxytryptophan are precursors of melatonin through the serotonin pathway and have some efficacy in the treatment of insomnia. However, neither can be recommended, due to previous findings of contamination with a compound that has caused eosinophilia-myalgia syndrome (EMS).[27] The passage of tryptophan across the blood-brain barrier depends on the extent to which it must compete with other amino acids. In this context, carbohydrate-rich foods may prove helpful. Over the short run, they stimulate the release of insulin, which reduces blood concentrations of competing amino acids, fostering tryptophan's passage across the blood-brain barrier.[28]
Avoiding over-the-counter weight-loss products. Products that contain ephedra alkaloids (e.g., Ma huang) in combination with caffeine have been increasingly used for weight loss, but they have been found to cause insomnia when compared with a placebo.[29]
Rectifying poor iron status. Insomnia is a frequent problem in patients with restless legs syndrome. Iron deficiency, even at levels insufficient to cause anemia, has been associated with this syndrome, and iron deficiency anemia is also associated with insomnia in pregnancy.[30] Although more research is needed, available evidence implicates low brain iron concentration caused by the inadequate transportation of iron from the blood to the central nervous system as a cause of dopaminergic dysfunction in these patients.[31] Iron supplementation was found effective for improving insomnia in teens with low iron stores.[32]
The following 2 supplements are under investigation for their roles in treating insomnia:
Melatonin. Disturbances in circadian rhythm and melatonin production are more common among shift workers and elderly individuals, and evidence suggests that this can be partly ameliorated by supplemental melatonin. Although melatonin supplementation appears to be safe and effective for treating delayed sleep phase syndrome, most evidence does not support its effectiveness for the majority of primary and secondary sleep disorders.[33] Melatonin is found in some plant foods (e.g. tomatoes, olives, barley, rice, and walnuts)[34] and increased vegetable consumption raises serum levels[35] though the clinical significance has not been fully evaluated.
Valerian. Valerian's sedative and hypnotic effects probably result from increases in the secretion of the neurotransmitter γ-aminobutyric acid (GABA) and inhibition of its uptake. Valerian binds to the same receptors as benzodiazepines but with less efficiency and milder effects; this difference may account for the lack of residual morning sedation that is a common side effect of hypnotics.[36] Doses of 400-500 mg/day have been found to significantly decrease sleep latency and improve subjective sleep quality. However, not all studies have found valerian to be effective.[37] In addition, caution is warranted to avoid side effects, which may include headache, hangover, paradoxical stimulation, restlessness, and cardiac disturbances, as well as potentially dangerous interactions with barbiturates, benzodiazepines, opiates, and alcohol.[35]
What to Tell the Family
Insomnia can be caused by several factors, the most common involving caffeine and alcohol intake, lack of exercise, and poor sleep hygiene. Family members can often help the patient alter habits relating to these contributors. When chronic, insomnia can adversely affect quality of life and should be discussed with a physician to rule out underlying medical or psychiatric etiologies.
- American Academy of Sleep Medicine. International Classification of Sleep Disorders. 3rd ed. Darien, IL: American Academy of Sleep Medicine; 2014.
- Ohayon MM. Epidemiology of insomnia: what we know and what we still need to learn. Sleep Med Rev. 2002;6(2):97-111. [PMID:12531146]
- 2005 Adult Sleep Habits and Styles. National Sleep Foundation web site. Available at: https://sleepfoundation.org/sleep-polls-data . Published 2005. Accessed August 25, 2016.
- Spiegelhalder K, Scholtes C, Riemann D. The association between insomnia and cardiovascular diseases. Nat Sci Sleep. 2010;2:71-8. [PMID:23616699]
- Schweitzer PK. Drugs that disturb sleep and wakefulness. In: Kryger M, Roth T, Dement WC, eds. Principles and practice of sleep medicine . 4 th ed. Saunders, NY: Elsevier, Inc.; 2005.
- Stepanski EJ, Wyatt JK. Use of sleep hygiene in the treatment of insomnia. Sleep Med Rev. 2003;7(3):215-25. [PMID:12927121]
- Fava M, Rush AJ, Thase ME, et al. 15 years of clinical experience with bupropion HCl: from bupropion to bupropion SR to bupropion XL. Prim Care Companion J Clin Psychiatry. 2005;7(3):106-13. [PMID:16027765]
- Practice parameters for the use of polysomnography in the evaluation of insomnia. Standards of Practice Committee of the American Sleep Disorders Association. Sleep . 1995;18:55-57.
- Jefferson CD, Drake CL, Scofield HM, et al. Sleep hygiene practices in a population-based sample of insomniacs. Sleep. 2005;28(5):611-5. [PMID:16171275]
- Morin CM, Colecchi C, Stone J, et al. Behavioral and pharmacological therapies for late-life insomnia: a randomized controlled trial. JAMA. 1999;281(11):991-9. [PMID:10086433]
- Smith MT, Huang MI, Manber R. Cognitive behavior therapy for chronic insomnia occurring within the context of medical and psychiatric disorders. Clin Psychol Rev. 2005;25(5):559-92. [PMID:15970367]
- Liao WC. Effects of passive body heating on body temperature and sleep regulation in the elderly: a systematic review. Int J Nurs Stud. 2002;39(8):803-10. [PMID:12379298]
- Drugs for insomnia. Treat Guidel Med Lett. 2009;7(79):23-6. [PMID:19229159]
- Risk of next-morning impairment after use of insomnia drugs; FDA requires lower recommended doses for certain drugs containing zolpidem (Ambien, Ambien CR, Edluar, and Zolpimist). US Food and Drug Administration web site. Available at: https://www.fda.gov/downloads . Published January 10, 2013. Accessed September 9, 2017.
- FDA approves new type of sleep drug, Belsomra. US Food and Drug Administration web site. Available at: https://wayback.archive-it.org/.http://www.fda.gov/NewsEvents. August 13 , 2014. Accessed October 19, 2016.
- Roehrs T, Roth T. Sleep, sleepiness, and alcohol use. Alcohol Res Health. 2001;25(2):101-9. [PMID:11584549]
- Brower KJ. Insomnia, alcoholism and relapse. Sleep Med Rev. 2003;7(6):523-39. [PMID:15018094]
- Swift R, Davidson D. Alcohol hangover: mechanisms and mediators. Alcohol Health Res World. 1998;22(1):54-60. [PMID:15706734]
- Ekman AC, Leppäluoto J, Huttunen P, et al. Ethanol inhibits melatonin secretion in healthy volunteers in a dose-dependent randomized double blind cross-over study. J Clin Endocrinol Metab. 1993;77(3):780-3. [PMID:8370699]
- Zimatkin SM, Anichtchik OV. Alcohol-histamine interactions. Alcohol Alcohol. 1999;34(2):141-7. [PMID:10344773]
- Sanchez-Ortuno M, Moore N, Taillard J, et al. Sleep duration and caffeine consumption in a French middle-aged working population. Sleep Med. 2005;6(3):247-51. [PMID:15854855]
- Brown SL, Salive ME, Pahor M, et al. Occult caffeine as a source of sleep problems in an older population. J Am Geriatr Soc. 1995;43(8):860-4. [PMID:7636092]
- Levy M, Zylber-Katz E. Caffeine metabolism and coffee-attributed sleep disturbances. Clin Pharmacol Ther. 1983;33(6):770-5. [PMID:6851408]
- Brown J, Kreiger N, Darlington GA, et al. Misclassification of exposure: coffee as a surrogate for caffeine intake. Am J Epidemiol. 2001;153(8):815-20. [PMID:11296156]
- Kahn A, François G, Sottiaux M, et al. Sleep characteristics in milk-intolerant infants. Sleep. 1988;11(3):291-7. [PMID:3399783]
- Kahn A, Mozin MJ, Rebuffat E, et al. Milk intolerance in children with persistent sleeplessness: a prospective double-blind crossover evaluation. Pediatrics. 1989;84(4):595-603. [PMID:2780120]
- Birdsall TC. 5-Hydroxytryptophan: a clinically-effective serotonin precursor. Altern Med Rev. 1998;3(4):271-80. [PMID:9727088]
- Hudson C, Hudson SP, Hecht T, et al. Protein source tryptophan versus pharmaceutical grade tryptophan as an efficacious treatment for chronic insomnia. Nutr Neurosci. 2005;8(2):121-7. [PMID:16053244]
- Boozer CN, Daly PA, Homel P, et al. Herbal ephedra/caffeine for weight loss: a 6-month randomized safety and efficacy trial. Int J Obes Relat Metab Disord. 2002;26(5):593-604. [PMID:12032741]
- Sifakis S, Angelakis E, Papadopoulou E, et al. The efficacy and tolerability of iron protein succinylate in the treatment of iron-deficiency anemia in pregnancy. Clin Exp Obstet Gynecol. 2005;32(2):117-22. [PMID:16108396]
- Mizuno S, Mihara T, Miyaoka T, et al. CSF iron, ferritin and transferrin levels in restless legs syndrome. J Sleep Res. 2005;14(1):43-7. [PMID:15743333]
- Kotagal S, Silber MH. Childhood-onset restless legs syndrome. Ann Neurol. 2004;56(6):803-7. [PMID:15505786]
- Buscemi N, Vandermeer B, Hooton N, et al. The efficacy and safety of exogenous melatonin for primary sleep disorders. A meta-analysis. J Gen Intern Med. 2005;20(12):1151-8. [PMID:16423108]
- Peuhkuri K, Sihvola N, Korpela R. Dietary factors and fluctuating levels of melatonin. Food Nutr Res . 2012;56-65.
- Oba S, Nakamura K, Sahashi Y, et al. Consumption of vegetables alters morning urinary 6-sulfatoxymelatonin concentration. J Pineal Res. 2008;45(1):17-23. [PMID:18205730]
- Tesch BJ. Herbs commonly used by women: an evidence-based review. Am J Obstet Gynecol. 2003;188(5 Suppl):S44-55. [PMID:12748451]
- Culpepper L, Wingertzahn MA. Over-the-counter agents for the treatment of occasional disturbed sleep or transient insomnia: a systematic review of efficacy and safety. Prim Care Companion CNS Disord . 2015;17.
- von Wartburg JP, Bühler R. Biology of disease. Alcoholism and aldehydism: new biomedical concepts. Lab Invest. 1984;50(1):5-15. [PMID:6363815]
- Montgomery P, Dennis J. Physical exercise for sleep problems in adults aged 60+. Cochrane Database Syst Rev. 2002. [PMID:12519595]


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I have seen several refrences to a biography which Donal is working with.
Is that an ongoing project or just a fanciful wish??
Probably The Greatest Most Tasteful Guitarist / Band Leader ever
Tom Jonas wrote:Thanks Roberta.
I really look forward to whenever it will be published,
Strange, I have almost become obsessed with Rory Gallagher. The reason is that I more and more begin to consider him as one of the best. I grew up as a teenager with Cream, Eric Clapton, John Mayall, Fleetwood Mac and Peter Green and so on. But all the DVD's with Rory made me realise I missed one of the best. I am so sorry I missed his Scandinavian tours.
Right now I am listening to What in the World from Lorely 1982, a blues as good as anyone of Peter Green's or Clapton's.
When I see the smile of Rory when he starts a concert it is amazing. He enjoyed it. Really, very much.
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Foothill College: Keep Guns Off Campus
Liza Turchinsky, Editor-in-Chief
April 13, 2018
In the seven months that The Script has been actively reporting news online, 25% of our political coverage has featured articles related to the issue of gun violence. During the same period, 27 school shootings took place across America. In an October article responding to the death of 58 people in a Las Vegas m...
Opinion: Congress Has Left the Building
Daniel Jacobson, Staff Writer
February 23, 2018
Every year on February 14th, people across the world celebrate Valentine's day -- a day dedicated to cherishing the people you love and the sanctity of family and friendship. Yet on February 14th, 2018, this celebration of love and life was cut short in Parkland, Florida, when a troubled individual kill...
"I don't care, I'm not American."
Stephen So, Staff Writer
October 13, 2017
It's been two weeks since the largest mass shooting in modern US history. Why did the conversation stop?


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4 Claw Round Diamond Pendant with Split Bail
Timelessly styled, classic round brilliant cut diamond solitaire pendant with 4 claw setting and split bail for chain.
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On The Trail Of Il Duce
I had come to Phoenix, among the Arizona saguaros and 6,000 miles from home, to look for one of my country's best-kept secrets. And here he is, watering the flowers outside his motor home, a tall and handsome man of 61, living on unemployment benefits. He greets me with a sad smile full of dignity. Ferdinando Petacci is the last living heir of Clara Petacci, who in April 1945 chose to be shot together with her lover, Benito Mussolini, the Italian dictator. Their corpses were then hung upside down in a Milan square.
In Italy, only Gypsies live in motor homes. But in America, going on the road, losing oneself, is commonplace. This man could be a millionaire, if the Italian government gave him back his aunt's diaries and the thousands of letters Mussolini sent her during their 12-year romance. Long ago the minders of state secrets told him he could have them in 50 years. Then in 1995 they invented a new law that would keep them out of his (and the public's) hands until 2015. He wonders, "Why are they so afraid?"
Ferdinando was just 3, fleeing with all his family in an Alfa Romeo along Lake Como, when the communist partisans caught them. His father, one of Mussolini's entourage, was executed on the spot, along with his aunt who asked to share Il Duce's fate. His mother was raped for days on end; his older brother never overcame the shock and died young. Ferdinando himself made a brilliant career as an executive in a French multinational in Europe and South America. He moved to the United States with his sons, divorced, set up a catering service in California, then slipped onto a downward path. He lost his last job in a restaurant in Colorado a few months ago.
Ferdinando's trailer is equipped with computer, phone, fax, e-mail. He is in constant contact with his Italian lawyer. Aunt Clara became Mussolini's political confidante during his last years, he explains. Many historians believe that his letters and her diary could contain proof of the contacts between the fascist dictator and Winston Churchill in 1944. The British prime minister allegedly tried to persuade Mussolini to accept a separate peace, in exchange for a truce on the southern front, and even to encourage Hitler to throw all his forces against the Russians.
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Fantasies from a dead-end place in the American desert? Perhaps not. Ferdinando shows me a documentary by the History Channel, outlining this very hypothesis. Another suggests that Il Duce, leaving Milan hours before the Americans arrived, took with him in a leather bag the documents proving his contacts with Churchill. Apparently he thought they might save his life. On the contrary, Ferdinando tells me, they may have condemned him to immediate death instead of a public trial. Some historians speculate that he was shot in haste by British agents to neutralize his last blackmail. And Clara Petacci was executed because she knew, too.
My head is spinning. It' s too hot in this motor home. I go back to my hotel, past the luxurious Scottsdale golf courses, and spend the night reading two or three history books, as thrilling as spy stories. I learn that Churchill went for holidays in the summer of 1945 to... guess where? Lake Como. To paint, of course. But was he also looking for a leather bag?
Not long ago, news arrived from Italy. The government at long last had decided to release the first year of the secret Petacci papers. But lo, they could not be found. The director of the state archives blamed theft. Poor Ferdinando. Maybe he had better find a job, sell the motor home, settle down. Perhaps in Las Vegas. The infamous Alfa Romeo has wound up in a casino there.


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This game is so important today on multiple levels. First, it has a huge effect on the Titans playoff chances. I saw on one site where our current chance is 27%. A loss drops us to 13%, while a win increases it all the up to 50%.
Second, the Titans should have beat the Colts in week 2. Too many little mistakes cost us dearly. The Titans need to redeem themselves.
Lastly, the Colts have been the #1 thorn in the side of this franchise. The Titans are 9-27 against them all time, and just 2-14 against them currently. The Titans need to get this monkey off their backs.
The good news is that the Titans are 2-1 against Brissett. The Colts will be missing their best RB (Mack), WR (Hilton), and TE (Ebron). Vinatieri is having his worst year ever, so every kick is an adventure. If the Titans can't beat this team, then they don't deserve to make the playoffs anyway.


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30th January
Thankfully a long and busy weekend over with, another new week begins with a wet Monday morning roll on summer.
As most of you who have been here know how busy we are and those who read the blog can see we are constantly working with our own dogs, for some reason I am being constantly plagued with people phoning or emailing for advice on rescue dogs or problem dogs they have got from rescue centers or other breeders who are not happy to give any advice on the pups they have sold.
Why can't people do their research on the dogs and ask the breeders a lot more questions before getting over excited and just going home with a puppy, mostly the end result is the pup is the one who suffers in the long run, I have sympathy for the dogs but despair at the owners.
I regret to say that I am no longer going to be able to advise on any dogs that have not been purchased from my kennels, I have very little spare time and what I do have will be devoted to my own dogs and the loyalty that I owe to people who have purchased a dog from me.
I have several people visit here to meet the dogs and then come back and purchase a dog at some point in the future, today especially I have had
Constant phone calls and viewings for the Cockerpoo and small puppies, and two calls for advice on dogs I have no idea were they come from.
Many of my Cockerpoo and labradoodle pups are sold to first time owners so this can take up a lot of my time making sure they are prepared with everything they need for their pups when they arrive home with them.
Lobo is home after his weekend away with Kate his girls are pleased to see him back.
Rupert has been out training today and then Cito late on Monday evening for a walk around town in the fog to see how she is after being away, she was very good given that you could hardly see where we were going.
I have been busy getting in front with as many jobs as possible to help Kate out as I have training with Rupert on Tuesday, two puppy viewings and lunch with Shaun, Isla and Wolf.
Tuesdays training went exceptionally well, also went out to lunch with Shaun and Isla. We discussed a new wolf research plan, the rest of the week meetings and future projects.
Kate did the dogs on Wednesday whilst wolf and I went training with Rupert and cito. Wednesday evening we took peaches and C training, also in the class was Bazz, one of Saffi's pups and Narla a Wolf Hybrid. They all have come along very well in the past couple of weeks. Kate took Peaches and C home, to do the evening kennels and let the house dogs out as I was going out for dinner with Shaun, Isla and wolf for yet another late night.
Thursday morning very wet, most of the dogs only went out for a short run, Wolf and I went to the vets while Kate did the dogs. Then we went out to do some training with Rupert. Came home to do the evening kennels and then out yet again.
Friday morning was taken up with puppy viewings, and then we went out for the afternoon. Roxy was rehomed today. Wolf and I went over to see Shaun and Isla which I presumed was just for a meeting, some how ended up being an awesome experience I went in with Cheyenne, Tejas and Natar. This was a brilliant experience especially during season. The only down to it, I came home smelling of a wolf and covered in mud, But well worth it. My plan is to spend more time at Shaun's with the wolves now that Kate has fully got the idea of running the kennels on her own. This enables me to have the time out I need.
Saturday morning was exceptional cold thankfully dry. Quannahy is happy and settled in her new area which she is due to whelp on the 4th of February.
I have been burning the candle at both ends for the last week and somehow still feel good for doing so, it must be the company of very exceptional friends that has made this week a very special one.
Due to Kate working all week she has finally got a day off Sunday, so Wendy and Brian are going to come down and give me a hand with the dogs and some odd jobs that need doing.


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5 Reasons Women Should Support Each Other In Business
Like many other women in business I have been on the receiving end of a scathing bitchy comment or two by a fellow businesswomen and yes I'm not afraid to say it hurts!
I think it hurts that little bit more because it's said by a women in business that should be able to understand and empathise with just how tough the journey can be.
One of my theories about why there are women do this is they believe that success is a scare resource that needs to be fought over! Well it isn't; the fact is that the more we help each other the more success there is for everyone.
"There is a special place in hell for women who don't help other women." – Madeleine Albright, former United States Ambassador to the United Nations
Even though this quote was made back in 2006, it still bites to read it. Women will never reach their full potential to do good in this world until they can shrug off the need to be mean to one another.
Here are five reasons why it's a no brainer that women in business should support and build each other up.
- Women get better results when they collaborate instead of competing
Over the years there has been a lot of research into the ways in which women learn and develop differently to men.
The evidence from researched carried out in single sex schools is that females achieve far higher results when they collaborate together instead of competing against each other like men do.
One of the key determining factors in success is being self-assured. Women's levels of confidence rise when they work together to build each other up and it falls when they knock each other down and this is something that men don't generally do.
"The natural result of low confidence is inaction. When women hesitate because we aren't sure, we hold ourselves back." – Katty Kay and Claire Shipman
When women join forces and work together their confidence rises and their results improve.
Find a fellow female business owner who shares a similar customer base to yours and become referral partners for each other. Watch both of your businesses grow.
Related Article: 3 Ways to Rock at Networking
- More mission based, female own business will have a positive impact on the world.
The Dalai Lama said in a speech back in 2009 – "The World Will Be Saved By the Western Woman"
Like the Dalai Lama it is my belief that the western women holds much power to change the world. In particular mission based, female business owners who are ambitious enough to grow larger businesses, employing people that share their values and beliefs and that will change the way in which the world does business.
From Anita Roddick the founder of The Body Shop to Carrie Norton, president and founder, Green Business Base Camp, successful businesswomen are beginning to have an impact all over the world.
Businesswomen must support each other in their missions because by doing this they will be leaving the world better than we found it.
- Paying It forward feels great.
Women are natural nurtures and when we help others to succeed we feel gratified and it feeds our need to contribute.
Offering to help another women in business on her journey not only helps her, it also helps your feeling of self-worth and self-esteem which in turn will help your business grow.
Your business will only grow as fast as you do and giving back is a great way to grow.
"Be humble when you succeed and take others with you" – Sharon Pearson
- Women Are Great Leaders
Contrary to the old stereotype that women make lousy bosses, women naturally hold many of the attributes that make a great leader.
Women are inherently empathetic, great communicators, are able to look at issues from multiple perspectives and are good at listening to the world around them.
The most inspirational boss I had as an employee was a woman named Cassie Coleman. She had a knack of being able to view challenges from multiple angles and she was never too proud to seek council before making her decision. She was an amazing mentor and I will always be grateful that I had the privilege of working with her.
- Because it's the right thing to do
There is nothing worse than being on the receiving end of another woman's put down. We all know it feels horrid, worse than horrid in fact. So why would you do it to another women?
Ladies we are better than that!
Let's build each other up instead of knocking each other down in business because if we work together we will all succeed.
I set up a FaceBook group called Million Dollar Businesswomen's Club because I wanted to share my journey with other like-minded women who are building awesome businesses.
The group is full of amazing women who support and educate each other. They ask each other questions knowing they will not be judged and they share each others journeys through the highs and the lows.
If you are a women in business who like us wants to collaborate and build others up, we would love to see you there.
Claire Whitelaw Brown
As well as being a Chartered Management Accountant (CIMA) and ex-CFO with over 20 years experience, she has also worked extensively with small and medium sized business owners to help them grow profitable businesses.
She's also a certified coach, NLP practitioner, Metadynamics TM Consultant and contributor for Kochie's Business Builders.
Latest posts by Claire Whitelaw Brown (see all)
- My Appearance on Perth's The Shine Show with Salome Schillack - November 28, 2016
- Why To Be a Great Accountant Means Being a Great Relationship Builder - September 23, 2016
- How To Future Proof Your Accounting Practice - August 10, 2016


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When You Go Home, Tell Them Of Us And Say,
For Your Tomorrow, We Gave Our Today
(For a really good post about Armistace in Southampton follow this link)
from a Southampton Old Lady
When You Go Home, Tell Them Of Us And Say,
For Your Tomorrow, We Gave Our Today
(For a really good post about Armistace in Southampton follow this link)
Your father was incredibly handsome. Thank you for sharing these thoughts on this solemn occasion. One thing that is universal is the respect and admiration we have for the men and women who fight for their country. They may have fought to stop tomorrow's wars. We owe it to them to work towards that a peace, no matter what our differences may be.
I don't think I've ever seen the wreaths made of poppies, or perhaps i haven't noticed them. They certainly are touching, as are your photos. We memorized "In Flanders field" when I was in school, and I still remember it every year at this time. We should be teaching the history — and the poem — in our schools today.
Your dad certainly was handsome. We certainly did remember those who made the ultimate sacrifice.
I have to tell you a funny story. This is typical whenever we talk about any photo depicting a Southampton landmark.
Me (showing The Boffin the picture of the Cenotaph): Where is the memorial?
The Boffin: Oh, across from where the coffee roaster's used to be!
Me (who didn't grow up in Southampton): That doesn't help!
I used to love the smell of that coffee roasting. Alas it is no longer there but there is a good Art House coffee shop. Does he remember the Beatnik Emporium? That is now where the florists was.
If it is any help to you the Cenotaph is within the Civic Centre in Watts Park and opposite the Titanic Engineers Memorial. It has an interesting history – you'll have to get The Boffin to read the link: https://historicsouthampton.wordpress.com/2016/07/02/the-cenotaph-southampton/
Thank you(!) for paying tribute to these courageous souls who lived in torment while they fought (in horrific war conditions) and saw things that no human should ever see (even if you manage to 'live' through a war, you can never 'un-see' what you have seen) and who often died freezing cold, behind enemy lines, unable to crawl through the mud to safety.
It's only because of them that we don't live under tyranny.
Let us live our lives to the fullest and most productive, so that their lives were not lost in vain.
Best regards, JBS


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A baby boomer is a person born that was born after the second world war when there was a massive increase in births. Baby boomers grew up in the 60s or 70s and are now approaching retirement age.
Example Sentence:
The baby boomers are going to be retiring soon putting a strain on the Social Security system.
Baby boomer


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A grown man from America, who is often allowed out without a carer, has suggested that the spate of stabbings in London would be reduced if people carried guns instead.
The crazed man, who is also a President of a big country, was placed securely back in his box, after he finished addressing the annual get together of The National Rifle Association.
The President will be brought out again shortly to tease nuclear countries, fuck porn stars, and to listen to the families of those affected by mass shootings.
'Legally speaking, he's not told any lies here,' said local lawyer, Peter Thape.
'Stabbings would be reduced! But, yes, shootings may increase,' added Thape.


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This show takes you back to 1950's, darling!
Dolled up in 1950s-inspired garb and movie good pincurls, McGovern favors recipes that might offer you cavities by association: suppose blueberry-cream cheese pastry, carrot cake with caramel drip, raspberry-chocolate ganache cake, s'mores bars and chocolate-chip cookies, among others. The inspirations for her confections square measure international.
Flour Power is a fun, stylish, and playful series that is all about sharing the love and joy of baking. Of all the hobbies filling Jessica McGovern's time —acting, singing, dancing, playing piano and kung fu —she chose in her new TV series to focus on the one that would give her the liberty to explore and exercise her love in the kitchen.
Jessica proves just how easy baking can be, Jessica effortlessly bakes up three delightful desserts in each episode. Whether you need a simple, delicious treat for your children's bake sale or an extravagant masterpiece for an elegant dinner party, Flour Power offers impressive recipes for every occasion.
She's a woman of many talents. An accomplished actress, singer and dancer, she also holds a Masters in Journalism. When she isn't playing piano or practicing kung-fu, she's running workshops in her baking school, Lincoln Apartment Bakery in Montreal.
While baking is her greatest passion, and to quote from an interview, "I am helplessly addicted to sugar. My poor dad is a dentist, so he'd kill me, but I'm giving business to dentists!" Her love for adventure had taken her around the world. She has traveled to almost every continent, teaching English as a second language and developing her baking talent, picking up tips from Australia to Africa.
Flour Power shows us that baking doesn't have to be perfect or complex — you can mess up and it can still turn out great. While you can follow Jessica's recipes while you're seeing all of that whimsical retro theme, ultimately it's all about the chewy, chocolately, creamy, crispy, sticky, tart, velvety elements of homemade, baked treats.
Call her the cake whisperer. Jessica McGovern is all about simplicity. She can coax elegant layer cakes, mini cupcakes, frosted loaves and fruit-studded tarts out of one simple recipe that calls for just four ingredients.
At her baking school, she demystifies the art of baking. Her classes, for beginners and experts alike, are fun, hands-on session for small groups where everyone gets involved measuring, sifting, mixing. She chooses only recipes that are quick to make and won't be messed up by a mistake or two and calls for ingredients readily available at the grocery store.
The whole point is to get people baking at home. Just for the fun of it.
This quadruple-threat person is here to escape the doldrums of everyday life and indulge in the whimsical dream of Flour Power. It'll be the sweetest half-hour of your day!
If you want to have a lovely day, start it with watching Flour Power with Jessica McGovern. Try out the recipes she will make in each episode and invite your friends over to eat with you! A little judgment won't harm you. Use it to improve your baking skills. After all, that is all about baking anyway.
Pop Life TV is the newest digital pop culture channel that offers premium shows on TV.


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16 April 1897
(Deseret Evening News, Great Salt Lake City, Utah)
Source: Universityof Utah, Salt Lake City, Utah.
Quote from the article:
"People in Kansas, Nebraska, Illinois and Iowa seem to have been agitated lately over the appearance of something they believe to be an airship, and others a star. A farmer living in the vicinity of Sioux City, Iowahas given publicity to a story to the effect that he, about midnight on the 3rd of this month saw a strange light in a cornfield. He knew there was no house there. As he came nearer he saw a cigar-shaped object about 35 feet long and under it a gondola. The captain of the craft, the farmer says, suddenly discovered him, gave an order and away went the airship."
Satellite photo of Sioux City, Iowa(tageo.com)
(tageo.com photo)
(tageo.com photo)


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Ok DN: Long Shadow needs a badge
7 years ago from Allan Grinshtein, Founder at LayerVault
"Flat design" receives a "beating dead horse" badge. It's time for a "Long shadow" badge. It's up to you, DN.
Make us a badge for "Long Shadow" posts. If there's a good one, we'll use it.
Rules: It must be a 114px x 114px circle and make use of this swatch palatte: https://dl.dropboxusercontent.com/u/87525351/swatches.aco
Post your entries below!
Edit: Congratulation Kyle Foster. https://news.layervault.com/u/2343/kyle-foster
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Transporting audiences from their everyday lives to a fantasy world through its trademark use of magical lighting and imagery, MOMIX has thrilled fans in over 22 countries and has been featured on stage, screen, and television. In an endless search for another gravity, Artistic Director Moses Pendleton combines athletic dance, riveting music, outrageous costumes, inventive props, and pure talent to create an entertaining multimedia experience that will surprise, enchant, and astonish. Experience the Exceptional … Expect the Unexpected!
Georgia Tech Coronavirus (Covid-19) Information
- Access Georgia Tech's Coronavirus (Covid-19) Campus Response info.
- Read Covid-19 Guidance for Prospective, Admitted, and Current Graduate Students (which also includes information for the faculty and program administrators who support them) from Graduate Studies.


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Publication - Statistics
Scottish Crime and Justice Survey 2016/17: main findings
- Directorate:
- Justice Directorate, +1 more … Safer Communities Directorate
- Part of:
- Law and order
- 9781788517171
This report details the main findings from the Scottish Crime and Justice Survey conducted 2016-2017.
2. Overview of crime in Scotland
In this report, overall crime measured by the SCJS is a product of two distinct groups being combined, violent and property crime.
SCJS Crime Groups
Violent crime includes the following distinct groups:
- Assault (includes serious assault, minor assault with injury, minor assault with no or negligible injury, and attempted assault)
- Robbery
Property crime includes the following distinct groups:
- Vandalism (including motor vehicle and property vandalism)
- All motor vehicle related theft (including theft and attempted theft of and from a vehicle)
- Housebreaking
- Other household theft (including bicycle theft)
- Personal theft (excluding robbery)
Further details on each of these groups is provided in the Technical Report.
This chapter presents results on overall crime, with findings for each of the two main crime groups provided in the bespoke chapters on violent and property crime.
What was the extent and prevalence of crime in Scotland in 2016/17?
There were an estimated 712,000 crimes experienced by adults in Scotland in 2016/17.
The Scottish Crime and Justice Survey ( SCJS) provides an estimate of the number of crimes (or incidence) occurring within Scotland, rounded to the nearest 1,000 crimes. Taking property and violent crime together, the SCJS estimates that overall there were 712,000 crimes committed against adults in Scotland in 2016/17.
As a sample survey of the general public, SCJS results are estimated values with margins of error, rather than exact counts. Further information on the process used to calculate estimates is contained within the Technical Report. Taking into account confidence intervals, the SCJS estimates that there were between 627,000 and 797,000 incidents of crime in Scotland in 2016/17. The following analysis is focused on the best estimates derived for results across each sweep of the survey [4] .
The overall level of crime experienced in Scotland has fallen by nearly a third since 2008/09, but has shown no change since 2014/15.
Figure 2.1 [5] displays the trend in the estimated number of SCJS crimes since 2008/09 and shows a declining trend over the longer-term.
Figure 2.1: Estimated number of incidents of SCJS crime, 2008/09 - 2016/17
Base: SCJS 2008/09 (16,000); 2009/10 (16,040); 2010/11 (13,010); 2012/13 (12,050); 2014/15 (11,470); 2016/17 (5,570). Variable: INCSURVEYCRIME
Table 2.1 looks at results from key comparator years [6] more closely and reveals that the estimated number of incidents of crime experienced by adults:
- decreased by almost a third (32%) between 2008/09 and 2016/17, from 1,045,000 to 712,000 – a estimated decrease of just over 330,000 incidents;
- has shown no change since the last SCJS – the apparent increase from 688,000 incidents in 2014/15 is not statistically significant.
Table 2.1: Estimated number of all SCJS crimes (2008/09, 2014/15, 2016/17)
|Number of SCJS crimes
|Change since 2008/09
|Change since 2014/15
|Best estimate
|⇩ by 32%
|No change
|Lower estimate
|Upper estimate
|Number of respondents
Base: SCJS 2008/09 (16,000); 2014/15 (11,470); 2016/17 (5,570). Variable: INCSURVEYCRIME
The proportion of adults in Scotland experiencing crime has also fallen since 2008/09.
Consistent with previous years, the SCJS results show that most adults were not victims of any crime in 2016/17, with 13.4% estimated to have experienced at least one SCJS (property or violent) crime.
As with incident numbers, crime prevalence rates are also estimates derived from a sample survey of the population with associated margins of error around them. Taking into account these confidence intervals, between 12.4% and 14.5% of the adult population were estimated to have experienced at least one SCJS crime in 2016/17, with 13.4% representing the best estimate [7] . Again, as with incident counts, analysis from this point onwards will focus on the best estimates for results across the survey for each sweep [8] .
The proportion of adults experiencing crime has fallen from 20.4% in 2008/09 to 13.4% in 2016/17. In other words, the level of victimisation has dropped from around one in every five adults experiencing crime to fewer than one in seven, between 2008/09 and 2016/17.
Since the last SCJS, the proportion of adults who were the victim of crime has shown no change – the apparent fall from 14.5% in 2014/15 to 13.4% in 2016/17, shown in Figure 2.2, is not statistically significant.
Figure 2.2: Proportion of adults experiencing any SCJS crime by year
Base: SCJS 2008/09 (16,000); 2014/15 (11,470); 2016/17 (5,570). Variable: PREVSURVEYCRIME
What sort of crime was experienced in Scotland in 2016/17?
Property crime incidents accounted for the majority of all crime in 2016/17.
The SCJS collects data on the adult population's experiences of two main types of crime – property and violent crime. In 2016/17, the SCJS estimates that just over two-thirds of all crimes (68%) were property-related, with the remaining 32% being violent incidents.
Figure 2.3 below shows a breakdown of the proportion of all crime accounted for by key sub-categories of property and violent crime. It shows that vandalism and minor assault resulting in no or negligible injury each accounted for just under one-quarter of all crimes measured by the SCJS in 2016/17 (23% each respectively). Other forms of violence in particular represented small proportions of all crime in Scotland.
Figure 2.3: Categories of crime as proportions of all SCJS crime in 2016/17
Base: 2016/17 (5,570). Variable: Prevalence (PREV) variables
In line with property crime being much more common than violence, when we look at prevalence rates, the SCJS has consistenly shown that adults in Scotland are much more likely to have experienced property crime than violent crime in any given year. The SCJS estimates that 11.5% of adults were victims of property crime in 2016/17, whilst 2.9% experienced violent crime. The prevalence of both property crime and violent crime have fallen since 2008/09.
More detailed results about the extent, prevalence and nature of property and violent crime experienced in Scotland in 2016/17, including how experiences varied across the population and trends over time are provided in the respective ' Focus on violent crime' and ' Focus on property crime' chapters of this report.
How did the likelihood of experiencing crime in 2016/17 vary across the population?
The likelihood of experiencing crime in 2016/17 was higher amongst younger adults, those living in deprived areas and people from urban locations.
The proportion of adults who were victims of any SCJS crime in 2016/17 varied according to demographic and geographic characteristics. For instance, as shown in Figure 2.4, the likelihood of experiencing crime in 2016/17:
- Decreased with age.
- Was greater for adults in the 15% most deprived areas compared to those living in the rest of Scotland.
- Was higher in urban areas compared to rural locations.
There was no significant difference in the proportion of men and women who were victims of SCJS crime in 2016/17, at 13.9% and 13.0% respectively.
Figure 2.4: Proportion of adults experiencing any crime measured by SCJS in 2016/17
Base: 2016/17 (5,570). Variable: PREVSURVEYCRIME, QDAGE, SIMD_TOP, URBRUR.
The proportion of adults experiencing crime has fallen since 2008/09 across many population groups.
Looking at trends over time reveals that the crime victimisation rate has decreased since 2008/09 across many key groups in the population - including both males and females; all age groups; those living in the most deprived areas as well as those living elsewhere in Scotland; and adults in both urban and rural locations [9] .
For example, the proportion of those in the 15% most deprived areas experiencing SCJS crime has fallen from just over one-in-four (26.0%) to just under one-in-five (19.4%) since 2008/09. Over the same period, the prevalence rate for those living elsewhere in Scotland fell from 19.4% to 12.3%.
In line with the national average, most groups have experienced no change in the overall likelihood of being a victim of crime since 2014/15. That said, the prevalence rate did fall from 9.9% to 6.8% for adults living in rural areas over this period.
What can the SCJS tell us about multiple victimisation?
As outlined previously, the SCJS estimates that 13.4% of the population were victims of at least one property or violent crime in 2016/17, meaning that the majority of adults did not experience any crime during the year. However, the survey also enables us to further explore how experiences varied amongst victims and examine the concentration of crime, including what proportion of victims experienced more than one crime (of any type) during the year, known as 'multiple victimisation'. Further information about the approach taken to process and derive SCJS results, including on multiple victimisation, is provided in the Technical Report.
What is multiple and repeat victimisation?
Multiple victimisation examines the proportion of the population which experienced two or more property crimes or two or more violent crimes (known as repeat victimisation), or have been victims of both crime types ( i.e. two or more incidents of any crime).
Repeat victimisation is a subset of multiple victimisation, the proportion of adults who have been the victim of the same type of crime more than once ( e.g. repeat property crimes). Findings on the extent of repeat victimisation for property and violent crime are presented separately in the relevant ' Focus on property crime' and ' Focus on violent crime' sections of this report.
4.3% of adults experienced two or more crimes in 2016/17, accounting for more than 60% of all SCJS crime.
As discussed above, the majority of adults (86.6%) did not experience any crime measured by the SCJS in 2016/17, and conversely 13.4% were victims of at least one property or violent crime.
Examining the volume of crime experienced by individual victims more closely reveals that just under one in ten adults (9.2%) were victims of a single incident of SCJS crime in 2016/17, accounting for 39% of all crime.
It is therefore estimated that multiple victimisation affected 4.3% of the adult population in 2016/17, and that this group experienced more than three-fifths of all SCJS crime (61%) during the year. These victims are estimated to have experienced 2.3 crimes each on average.
Table 2.2 highlights these results in more detail. It shows the proportion of adults who experienced single incidents of crime and different levels of multiple victimisation over the year, and the proportion of SCJS crime overall experienced by each group.
Table 2.2: Proportion of all SCJS crime experienced by multiple victims, by number of crimes experienced (2016/17)
Base: SCJS 2016/17 (5,570). Variable: INCSURVEYCRIME, PREVSURVEYCRIME.
The likelihood of experiencing multiple victimisation has fallen since 2008/09.
Figure 2.5 explores trends in single and multiple victimisation over time. It highlights that between 2008/09 and 2016/17 there were decreases in the proportion of adults experiencing:
- single incidents of SCJS crime – from 12.2% to 9.2%;
- multiple victimisation (two or more incidents of SCJS crime) – from 8.2% to 4.3%; and
- high frequency multiple victimisation (five or more incidents of SCJS crime) – from 1.5% to 0.7%.
The fall in the various levels of victimisation since 2008/09 has occurred alongside a fall in the overall SCJS crime victimisation rate [10] over this period, as discussed previously.
Since the last SCJS in 2014/15, there has been no change in the proportion of adults experiencing single or multiple victimisation – the apparent differences shown in Figure 2.5 are not statistically significant.
Figure 2.5: Proportion of adults experiencing number of SCJS crimes
Base: SCJS 2008/09 (16,000); 2009/10 (16,040); 2010/11 (13,010); 2012/13 (12,050); 2014/15 (11,470); 2016/17 (5,570). Variable: INCSURVEYCRIME, PREVSURVEYCRIME.
In summary these findings show that, compared to 2008/09, adults in 2016/17 were less likely to be victims of:
- at least one crime SCJS crime,
- one SCJS crime specifically, and
- more than one SCJS crime.
What proportion of crime was reported to the police in 2016/17?
It is estimated that the police became aware of 37% of SCJS crime in 2016/17, a similar proportion to previous years.
One of the key strengths of the SCJS is that it provides evidence on the extent of crime experienced by the population, including incidents which are not reported to the police. For this reason, the SCJS and Police Recorded Crime statistics are complementary sources that, together, present a fuller picture of crime in Scotland. The ' Bringing Together Crime Statistics' chapter of this report explores the differences and similarities between the SCJS and recorded crime (including trends over time) in more detail.
Looking at the headline rate of crime reported to the police, the SCJS estimates that 37% of all SCJS (property and violent) crime in 2016/17 came to the attention of the police. This proportion has shown no change since 2008/09. It is estimated that 34% of property crime was reported to the police in 2016/17, compared to 43% of violent incidents – although this apparent difference in reporting rates is not statistically significant. Further information on the reporting rates and the reasons behind non-reporting are presented in the respective ' Focus on violent crime' and ' Focus on property crime' chapters.
How did the likelihood of experiencing crime in Scotland compare to England and Wales?
A similar proportion of adults experienced crime in both Scotland and England & Wales in 2016/17.
Victimisation surveys take place in many jurisdictions across the world to obtain information on the relevant population's experience of crime, however comparisons between surveys are often challenging due to methodological differences.
That said, the SCJS is similar to the Crime Survey for England and Wales ( CSEW), with both surveys following on from the British Crime Survey ( BCS). Although there are some differences between the surveys, for example the coding of crimes varies between the SCJS and the CSEW to reflect the different criminal justice systems in which they operate, the overall results on the proportion of adults experiencing crime are broadly comparable. Further information on the similarities and differences between the SCJS and CSEW are provided in the SCJS 2016/17 Technical Report.
Looking at the overall crime victimisation rates, in previous years, such as 2014/15, the proportion of adults estimated to have experienced crime was lower in Scotland than in England and Wales. However, as depicted in Figure 2.6, in 2016/17 there was estimated to have been no statistically significant difference between the 13.4% victimisation rate in Scotland and the 13.9% rate in England and Wales.
Figure 2.6: Proportion of adults experiencing crime measured by SCJS and CSEW over time
Base: SCJS 2008/09 (16,000); 2009/10 (16,040); 2010/11 (13,010); 2012/13 (12,050); 2014/15 (11,470); 2016/17 (5,570). SCJS prevalence - Variable: PREVSURVEYCRIME.CSEW prevalence - https://www.ons.gov.uk/peoplepopulationandcommunity/crimeandjustice/datasets/crimeinenglandandwalesbulletintables


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Species Account for Metopoplax ditomoides
Metopoplax ditomoides (Costa, 1847)
Heteroptera: Lygaeidae
Reproduction for study and non-profit use permitted, all other rights reserved.
Click on dot to query records
National status: Vagrant/Accidental
Additional Phenology Data
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Taxonomic group: true bugs (Heteroptera) - Part county data
see British Bugs website
Species text
Metopoplax ditomoides is a small whitish and black groundbug found in dry places, usually amongst sparse vegetation. In Southwood & Leston (1959) it was considered a foreign, doubtfully British species, which had been recorded only once in Britain, presumably as a vagrant, as a single specimen on a rubbish tip in Hounslow, Middlesex. However it was already spreading from its western Mediterranean centre and had been discovered in Western Germany, the Netherlands and Jersey. Aukema (2004) writes about recent changes in the Dutch Heteroptera and notes a similar pattern of change as observed in British Heteroptera and involving a fair number of the same species including Metopoplax ditomoides. In Britain it has recently been found in north-west Kent (Clemons, 1998), it has been collected at West Thurrock PFA Lagoons in 2005, Pitsea in 2006 and several more new locations in the region. It has probably also been found at a number of other unpublished locations outside Essex. In August 2018, it was recorded at a former sand/gravel pit at Wivenhoe, Colchester, in north-east Essex. References
Recorded management for locations with Metopoplax ditomoides
Recorded substrate and hydrology for locations with Metopoplax ditomoides
Why not join the Club, register and add a new species page
Interpretation of distribution maps


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Without nicotine, cigarettes would not be as widely smoked as they are today. Nicotine is the compound in cigarettes that keep us coming back for more.
Nicotine is not an unnatural chemical. It is produced by tobacco plants to help repel insects. Nicotine acts as a neurotoxin to bugs (1). It keeps bugs from destroying tobacco plants. While nicotine may be toxic to insects, it gives a pleasant and stimulating feeling to humans.
Your brain loves the feeling it gets from nicotine and will eventually begin to crave it. Of course, your brain isn't craving any of the other crazy chemicals in cigarettes like formaldehyde, tar, or carbon monoxide.
How Much Nicotine Is In One Cigarette
In the states, most cigarettes have roughly 9 to 12mg of nicotine. However, your body absorbs less than 1mg (CDC).
Smoking is an inefficient way to deliver nicotine to your body. Most of it is burned off into the atmosphere instead of being ingested by your body. This presents a major problem for smokers.
If nicotine was delivered efficiently, you could take one to two puffs of a cigarette and feel satisfied. But since about 90% of it doesn't get ingested, you have to smoke more to get the satisfied feeling. This is one of the most dangerous parts about smoking.
Vaporizers Provide A Cleaner Nicotine Delivery
If you are looking to quit the cigs and get your nicotine from a different source, vaping is not a bad route to go. It provides a much cleaner way to get the nicotine your body is craving.
One of the big advantages vaping has over smoking is the lack of chemicals. When you smoke, your body really just wants the nicotine but ends up with hundreds of chemicals getting absorbed into your bloodstream. That's not the case with vaping.
Most vape juices only have four ingredients: propylene glycol (PG), vegatable glycerin (VG), diluted nicotine, and flavoring. With vaping, you won't have to worry about ingesting several hundred chemicals.
Picking an E-Liquid Strength
Having a wide variety in vape juice strengths to choose from is another advantage vaping provides over smoking.
While cigarettes have a standard range of nicotine, vaping has a lot of choices from low to high nicotine strengths. This allows you to work your way down the nicotine ladder, and maybe eventually transition to nicotine free vaping.
If you are a heavy smoker, consider starting with 12mg vape liquid. If that is not enough to satisfy your cravings, you can always get a stronger bottle.
You don't want to start with a super strong bottle of e-liquid because it could deliver more nicotine than your old cigarettes delivered. This would worsen your body's need for nicotine.
If you smoke less than a pack a day, then consider starting with a 6mg nicotine vape juice. It should get the job done but if it doesn't you can always move up to 12 nic. Click here to browse some of the cheaper vape pens that we have vetted.
How Cigarettes Deliver Nicotine To Your Body
Let's take a look at how the nicotine is delivered to your body. It is well known that cigarettes have hundreds of strange ingredients. One of those odd ingredients happen to be tar. Have you ever wondered why they put tar in cigarettes? I know I have.
The purpose of tar in cigarettes is to act as transporter. It essentially plays the roll of an airplane. A bunch of the other chemicals hop in the tar airplane and get ready to head to their destination, your lungs. Among the passengers is our friend, Mr. Nicotine.
With every puff of a cigarette, a new tar airplane is launched into your lungs carrying Mr. Nicotine and his chemical buddies. A lot of these tar airplanes crash into your lungs, while others are exhaled.
The ones that crash into your lungs have no way out, so they decide to stay a while. Mr. Nicotine and his chemical buddies hop out and get ingested by your body. While the small amount of nicotine that is ingested from one cigarette is not enough to cause permanent damage, but the tar builds up over time and can cause catastrophic damage (2).
That, my friends, is the ingenious way that cigarettes are designed to deliver nicotine to your body.
The Dangers of Tar Buildup
Now that you know how much nicotine is in the average cigarette in the US and how it's delivered, let's take a deeper look at the tar in your lungs.
Unlike nicotine, tar is not absorbed by your body right away. It sits in your lungs for a long long time. The result is usually a thick buildup of tar, the main cause of smokers lungs. This thick buildup of tar does what any thick buildup would do, it kills what it's covering.
In this case, it's your lungs tissue. As the tar coat gets thicker and thicker, your lung tissue will start to die. The more tissue cells die, the more at risk you become for other ailments.
Dead lung tissue can contribute to a host of illnesses, including smokers cough and lung cancer.
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