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Emacs Macros and the Power-Macros Package
People sometimes tend to forget that computers are tools that can make their lives much easier. One of the things computers are especially good at, and which is easy to teach them is monotonous, repetitive work. It gets even better. This kind of work also seems to be the work humans are worst at doing; that is, monotonous, repetitive work tends to be very error-prone. Emacs can eliminate repetitive work with a very useful concept called macros. Macros are basically keystrokes that Emacs types for you.
This article will describe Emacs macros and show you a number of useful examples. Furthermore, it will discuss an Emacs package I have written called power-macros, which makes it very easy to bind macros to keys and save them to a file for use in later Emacs sessions.
Defining an Emacs macro is done by pressing CTRL-x (. That is, press CTRL, hold it down and press x, release both, then press the open parenthesis. The subsequent keystrokes will be part of your macro; that is, when you ask Emacs to execute your macro, these keystrokes will be typed for you. When you are done defining the macro, press CTRL-x ).
When a macro has been defined, you can ask Emacs to imitate your keystrokes as often as you want simply by pressing CTRL-x e.
If you need to repeat a macro several times, it might be quite annoying to have to press two keys to execute it. A solution to this is to bind a command to "execute-last-defined-keyboard macro" to a single key press. For example, you could bind this command to SHIFT-F1 by inserting the following code into your .emacs file:
(global-set-key [(shift f1)] 'call-last-kbd-macro)
Those are the macro basics. I'm fairly sure you don't yet have the feeling this would change your world much, right? Therefore, here is a small example to whet your appetite. More will follow later.
Imagine that you often want to make the current word in boldface. In HTML documents, you could do that simply by inserting <b> and </b> around the word. That's no big job, but if you are copy-editing a book and need to make words in boldface hundreds of times each hour, a macro to do this can save you a lot of time.
The macro is easily recorded: press CTRL-x (, go to the beginning of the word, type <b>, go to the end of the word, type </b>, CTRL-x ), then press CTRL-x e at the beginning of each word you wish to bold in the document.
There is one very important point to notice about this: you are not allowed to go to the beginning or end of the word by pressing the arrow key a number of times! Why not? Well, if you do, the macro will fail to find the border of the word if your word is of a different length than the word used when defining the macro. You must instead use the commands forward-word and backward-word. These commands are bound to CTRL and the arrow keys. Thus, to go to the end of a word, simply press CTRL and the right-arrow key.
Basically, there are two kinds of macros: those used infrequently, and those used many times in a row and then never used again. The "make word bold" example is a macro of the first kind. The description of the second kind is outside the scope of this article, but one example could be a macro that added /* REMOVE: to the beginning of a line, and */ to the end of a line. You may use such a macro a number of times in a row to comment out a whole function in C for later removal.
In some C++ programs, you will often find constructs which resemble the following:
for (bool ... }
The only difference from one occasion to the next is the set of names: cont, iterator, value and the content in between the curly brackets.
If you insert the above code often, you may wish to build a macro to help you with this. Your first attempt may be to define a macro, which simply inserts:
for (bool =.First(); ; =.Next()) { }
That is, a macro that simply leaves out all the parts that may change from time to time. This is, however, not as useful as it could be, simply because you would need to type cont three times and iterator and value two times each. What you really would like is to have Emacs ask you which names to use. You can do that with macros. The trick is called "recursive editing". With recursive editing, you can tell Emacs to stop at a specific place in the macro, do some editing, and when done, tell Emacs to continue with the macro.
When you record macros, you tell Emacs to enter recursive editing by pressing CRTL-u CTRL-x q. Then whenever you execute the macro, Emacs will stop macro execution at that point to let you do some editing, and then the macro will continue when you press CTRL-META-c. (If there is no META key on your keyboard, it is most likely the ALT key instead.)
While you record the macro, Emacs will also enter recursive editing at that point. That is, the editing you do from the point you press CTRL-u CTRL-x q until you press CTRL-META-c will not be part of the macro.
We are almost ready to develop a neat and useful macro, but first let's exercise what we've learned so far with a simple example. Type the following: CTRL-x ( Type a word ==> CTRL-u CTRL-x q.
Now type Hello World, and when done, continue typing the following: CTRL-META-CTRL <== CTRL-x )
The above inserted the following text into your buffer:
Type a word ==>Hello World<==Furthermore, it also defined a macro, which inserts this text except for the words "Hello World". Whenever you execute the just-defined macro, Emacs will pause after having inserted Type a word ==>, and when you press CTRL-META-c, it will continue with the macro, which means it will insert the text <==.
Can you see where we are heading? Now we have the tools to ask the user for the three names needed, so now all we need is a way to fetch the information he typed and insert it at the appropriate places.
Fetching the information could be done several ways. The simplest (that is, the one which requires the least knowledge of Emacs) would simply be to switch to a temporary buffer, let the user type in the information there, and whenever one of the words is needed, simply go to this buffer and fetch it there.
A much smarter way is to use registers. A register is a container where you may save the text of the current region for later use. To insert text into a register, mark a region and press CTRL-x r s and a letter (the letter indicates the register in which to save the information). Later, you may insert the contents of the register into the buffer by pressing CTRL-x r i and pressing the letter you typed above.
Listing 1 shows all the keystrokes needed to record this macro. Text in between quotes should be typed literally, and text in italics is comments, which should not be typed. It may seem like a lot of typing to obtain this, but on the other hand, when you are done, you will have a very user-friendly interface to inserting the given for-loops.
Scribbled notes
* To run a command stored by "C-x (", use "C-x e". To run it again, just tap "e".
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SIAC Arbitration Rules 2016
Maxwell Chambers, Singapore by Nicolas Lannuzel (CC BY-SA 2.0) via Wikimedia Commons
Authors: Mark Mangan, Partner and Claire Chong, Associate; Dechert LLP
The sixth edition of the arbitration rules of the Singapore International Arbitration Centre (SIAC) comes into force today (1 August 2016). These rules will apply to disputes referred to SIAC from 1 August 2016, unless the parties have agreed otherwise.
As explained below, SIAC has retained the structure and much of the content of the 2013 SIAC Rules while introducing some new innovations and fine-tuning earlier rules.
Site News
September 5, 2016
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Argentinian treaty set update
Latest Content
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Metal-Tech Limited v Uzbekistan, Award, ICSID Case No ARB/10/3, IIC 619 (2013), despatched 4th October 2013, World Bank; International Centre for Settlement of Investment Disputes [ICSID]
South American Silver Limited v Bolivia, Procedural Order No 13, PCA Case No 2013-15, IIC 774 (2016), 21st March 2016, Permanent Court of Arbitration [PCA]

subset: commoncrawl


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DescriptionAction games main mechanics revolve around one or more of the following:
- Accuracy
- Movement
- Quick Decisions
- Reflexes
- Timing
|Game Title
Windows (2011)
Every gamer's restart key has disappeared without a trace. Now, no characters can respawn when they die, nor can they...
Amiga (1991)
Rectangle is fundamentally a variation of Konami's Quarth with some Arkanoid style elements. The basic lay takes' place on a...
Windows (2007)
RECT WINDER (ASCII) is a "bullet reflect" game based loosely on the earlier freeware game RECT WINDER. The player controls...
Supervision (1992)
Recycle Design is a clone of the popular puzzle game Pipe Dream. The player controls a plumber who must connect...
Windows (2000)
Red Ace is an action oriented simulation set in WWI, more exactly France, Belgium and Africa. In the three campaigns...
Windows (2001)
Red Ace Squadron is basically a standalone add-on for Hunt for the Red Baron. It includes the following improvements: Two...
Virtual Boy (1995)
At the beginning of the 21st Century, a World War raged not stop for 70 devestating years. It wasn't until...
PlayStation (1998)
Red Asphalt is a racing and combat game with a post-apocalyptic futuristic theme.There are a total of 24 tracks and...
3D Shooter, in the same class as Castaway: The Ordeal Begins. Your character must save Sharla, a beautiful woman (she...
Browser (2006)
In this side-scrolling 2D fighting brawler, players control Red Baron, an armoured knight that was originally designed for the RPG...
Windows (2005) and PlayStation 2 (2005)
Red Baron is a action oriented flight game set in World War I. The player uses his input device to...
Bally Astrocade (1978)
This cartridge consists of two war themed games: Red Baron and Panzer Attack. Both games are multiplayer only. Red Baron...
The Red Baron is a single player game in which the player flies a bi-plane in a fixed side-scrolling environment.The...
Browser (2004)
Red Beard on Gold Hunt is a side-scrolling platform puzzle game. The goal of each level is to reach the...
Xbox 360 (2009)
Red Box Reality 001: Fading Memories is a puzzle game where you use both analog sticks to control a character's...
Nintendo DS (2008)
Red Bull BC One is a Nintendo DS game based on a break dancing competition with the same name. It's...
This is the first game in the Redcat series. It's very different from the later educational Redcat games aimed at...
This is the second Redcat game, similar to the first one. In this game, princess Dana has been kidnapped and...
Windows (1997)
RedCat Spookkasteel is a Dutch game in which RedCat (famous from educational games for primary school students) has to go...
Windows (2003)
Ultra-nationalist army generals in ex-Soviet Russia revolt against their government, and plan to reclaim Estonia, Latvia, and Lithuania. As the...
Browser (2012)
Red Crucible 2 is a multiplayer shooter with a Cold War setting. The game modes include team deathmatch (the player...
Xbox 360 (2010) and PlayStation 3 (2010)
Red Dead Redemption is a free-roaming western game and the spiritual successor to Red Dead Revolver. The game is set...
Xbox 360 (2010) and PlayStation 3 (2010)
The Legends and Killers Pack is a downloadable content pack (DLC) for the 2010 game Red Dead Redemption.The DLC contains...
Xbox 360 (2010) and PlayStation 3 (2010)
The Liars and Cheats Pack is a downloadable content pack (DLC) for the 2010 game Red Dead Redemption.This DLC features...
Xbox 360 (2011) and PlayStation 3 (2011)
The Myths and Mavericks Bonus Pack is a downloadable content pack (DLC) for the 2010 game Red Dead Redemption.The free...
Critic Score
Top games by as rated by the press:
- 99 Ōkami
- 97 The Legend of Zelda: Ocarina of Time
- 96 Super Mario Galaxy 2
- 96 Super Mario Galaxy
- 96 SoulCalibur
- 96 Pac-Man: Championship Edition DX
- 96 Metroid Prime
- 96 Grand Theft Auto V
- 96 Grand Theft Auto IV
- 96 Gauntlet
Games must have at least a Critic Score of 80 to be considered.
Top games as rated by our users:
- 4.90 Call of Duty 4: Modern Warfare (Limited Collector's Edition) (2007)
- 4.88 Metroid Prime Trilogy (2009)
- 4.83 The Quake Collection (2007)
- 4.82 Resident Evil: Revelations 2 - Episode 4: Metamorphosis (2015)
- 4.75 Summer Carnival '92: Recca (1992)
- 4.73 Duke Nukem 3D: Megaton Edition (2013)
- 4.72 Star Wars: TIE Fighter - Defender of the Empire (1994)
- 4.71 The Witcher 3: Wild Hunt (2015)
- 4.71 StepMania (2001)
- 4.70 Malice: 23rd Century Ultraconversion for Quake (1997)
Games must have at least 5 votes and a User Score of 4.0 to be considered.
Basic Genres
Action is part of Basic Genres. This group of genres contain:


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Whether it's an activity day around water sports, climbing or skiing, or an andrenalin day at a racing circuit like Brands Hatch, look round for the amazing selection of things there are to do.
Whether you're after extreme sports, adrenalin or just to learn a new outdoor skill, then look no further than our guide to what's available out there. From flying lessons, to rock climbing to skydiving if it's adrenaline you are after then check out the latest extreme sports activities to get you going.
For information about corporate events and activity days, whether they are about team building or launching a new product we have all you need to know. Our guides and articles will take you through what to look for and how to book the best deals online.
Why not check out the ski fashion on the slopes with our quick guide and article. From snowboarding to skiing, fashion on the piste!
Considering an activity holiday? Check out our guide to all the best activity holidays around.
Travel insurance for ski holidays is very important as ski accidents quite a frequent occurrence
Choose the right ski resort for you is very important to make sure you have the best holiday
A guide to ski holidays in Switzerland - a popular destination for skiing breaks
Ski holidays in France is one of the most popular countries in the world for skiing breaks with a choice of fantastic locations
Find a hotel in a ski resort when you're looking to book a skiing holiday
Find a ski chalet for your next skiing holiday - make sure you do you research as there are lots of options available
Budget ski holidays are a great way of booking a skiing break and saving money at the same time
Ski holidays to the USA are a popular choice with a wide range of stunning locations throughout the country
Find out how extreme sports have given birth to clothing brands like Vans, DC or Animal


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Stronghold Self-Storage Mini Warehses - Erlanger, KY - Phone: (859) 342-8700
U S Logistics - Erlanger, KY - Phone: (859) 282-7991
'Storage', in Erlanger, is the stocking of goods, household or commercial. Self storage is an industry in which storage space like rooms, lockers, containers, and/or outdoor space, is rented to tenants in which they can store and access their goods. Self storage facilities lease space to individuals usually for storing household goods and the rented spaces are secured by the tenant's own lock and key.
A warehouse, on the other hand, is a commercial building for storage of goods. Warehouses are used by manufacturers, importers, exporters, wholesalers, transport businesses, customs, etc. They are usually large plain buildings in industrial areas of cities and towns. They have loading docks to load and unload goods from trucks. Sometimes warehouses load and unload goods directly from railways, airports, or seaports.
YPGG CEO Looks at Donald Trump's Environmental Views, Relays Interesting Encounter With Republican Presidential Candidate
EAST NORTHPORT, NY – At Yellow Pages Goes Green, we're as concerned about the environment as anybody… possibly more so, in fact, since the preservation and protection of the environment is why we do what we do. So, when it comes to the upcoming 2016 Presidential election, our CEO – Mr. Michael Keegan himself – is taking a very close..


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President Obama Visits Baton Rouge After Criticism That He's Late
President Obama tours Louisiana's communities affected by the flood that damaged over 60,000 homes and killed 13 people.
Robin Williams has died on Monday morning of apparent suicide, a rep for the actor confirms. The Oscar winner was 63 years old.
"Robin Williams passed away this morning," the actor's rep Mara Buxbaum said in a statement. "He has been battling severe depression of late. This is a tragic and sudden loss. The family respectfully asks for their privacy as they grieve during this very difficult time."
His wife, Susan Schneider, says, "This morning, I lost my husband and my best friend, while the world lost one of its most beloved artists and beautiful human beings. I am utterly heartbroken."
Williams was found unconscious and not breathing inside his Tiburon, California home in the wee hours of the morning, Marin County police confirm. "At this time, the Sheriff's Office Coroner Division suspects the death to be a suicide due to asphyxia, but a comprehensive investigation must be completed before a final determination is made," add investigators.
The comedian and actor is known for lighting up the screen with roles in Mrs. Doubtfire, Good Morning Vietnam, Good Will Hunting and dozens of other films. Williams is survived by Schneider and his three children.
Our thoughts are with his family at this difficult time.
BET.com is your #1 source for Black celebrity news, photos, exclusive videos and all the latest in the world of hip hop and R&B music.
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President Obama tours Louisiana's communities affected by the flood that damaged over 60,000 homes and killed 13 people.
The only person that can send Gatlin home without the gold medal? A young man from Trelawney, Jamaica, whose last name literally means to run.


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Big Free-tailed Bat
Nyctinomops macrotis
No photograph available
Wingspan: 17 – 18"; Body length: 3 – 3 1/2"
Diet: primarily moths
The big free-tailed bat is found in rocky country where it roosts in crevices high up on cliff faces. These bats are powerful flyers, and strays have been found as far away as British Columbia.
This bat is of special concern, since it is uncommon throughout most of its range. When or where breeding occurs is unknown. The only probable maternity colony was located in 1937.
Contact Us
Big Free-tailed Bat
Contact the Park
Mailing Address:
26260 N AZ Hwy 188 Lot 2
Roosevelt, AZ 85545
(928) 467-2241
Please call if you have any question on Tonto National Monument or the cliff dwellings. Call to check availability and book a guided tour for the Upper Cliff Dwelling (November through April).


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Dead Presidents
"It sucks to be disenfranchised" seems to be the point of this tale wherein a young black man, Anthony (Larenz Tate), grows up in a happy-go-lucky sort of way, then volunteers for the Vietnam War and returns to find living a regular life to be a tall order. So, he does what any protagonist in need of a plot point would do: He robs a bank.
Under the mistaken impression that this was some sort of "action" movie in which the characters spend a significant amount of screen time shooting at people and driving cars in a reckless manner, I found myself nodding off while watching young Anthony grow up to realize that the world is a real cesspool and that being patriotic frequently comes around to bite you right in the ass.
This movie is divided into three specific parts, all of which are rip-offs of other films. The first part is the middle-class kid growing up scenario wherein Anthony runs numbers for Kirby (Keith David) and learns that making money can be fun. He also chats with his friends, José (Freddy Rodriguez) and Skip (Chris Tucker), about life. Can you say: "Goodfellas?" Then there's the Vietnam section, wherein Anthony meets the nutty Cleon (Bokeem Woodbine) working as a Marine for a special recon outfit. Can you say: "Platoon?" Then there's the post-Vietnam story wherein Anthony decides to rob the bank because he can't support his honey, Juanita (Rose Jackson), and his baby. Can you say: "Dog Day Afternoon?"
The film's title, "Dead Presidents," refers to those old guys whose faces are on our currency. If the Hughes brothers really wanted to make a statement about how the importance of money has corrupted the moral fiber of our country, they might have tried taking the budget for their movie and seeing if Ralph Reed would have sodomized a few underaged farm animals on film in exchange for the quick cash. Sure, the symbolism would have been a little less subtle, but imagine how much more interesting it would have been.
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Bowl For Kids' Sake
By Chorus
Open iTunes to buy and download apps.
Fundraise from your phone with Big Brothers Big Sisters' Bowl for Kids' Sake App. You can:
• Send e-mails, text messages, or make phone calls to all the contacts in your phone, making your fundraising a breeze.
• On the go with your friends? Use the Give Now button to collect donations with your phone.
• Keep track of your team and your personal fundraising in one place.
• Thank your friends and family who donated to you, by sending e-mails, texting, or giving them a call.
• Use our messages to raise money through e-mail, text message, Facebook or Twitter.
• Edit your personal fundraising page.
What's New in Version 4.2
iOS 10 compatibility updates
iPhone Screenshots
- Free
- Category: Lifestyle
- Updated: Sep 16, 2016
- Version: 4.2
- Size: 9.2 MB
- Language: English
- Seller: CHORUS, LLC
- © 2012 Chorus LLC
Compatibility: Requires iOS 8.0 or later. Compatible with iPhone, iPad, and iPod touch.


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Miami (AFP) - The NBA is considering extending its annual all-star game break from three days to a full week so players have a longer mid-season rest, the South Florida Sun-Sentinel reported Saturday.
Citing an unnamed NBA source, the newspaper reported that the plan would give players seven days off in mid-February but increase the number of back-to-back games played during the rest of the season by one or two per club.
The newspaper said the league is using the week-long gap model when planning its schedule, which will be released next month after a delay so television partners can adjust to changes such as the blockbuster move of LeBron James from Miami to Cleveland and plan accordingly.
Next year's NBA All-Star Game is set for February 13-15 in New York with events split between the Barclays Center in Brooklyn and Madison Square Garden in Manhattan.
It would actually fall about three weeks beyond the point where most teams reach the halfway mark in their 82-game seasons.
Players have sought a longer mid-season rest, notably the elite stars whose participation in the annual all-star events mean they have no extra rest like the rank and file millionaire NBA talent.
Teams generall have five days off booked into their schedules around the break, some teams starting that period later than others to allow for games every night and time to travel to and from the host city and reconnect with club teammates.
The upcoming NBA season is set to begin October 28 and end on April 15, 2015 with the playoffs to start April 18.


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Reviewing the 2007 Draft: NL Supplemental
For the next two weeks, in honor of the upcoming MLB Amateur Draft on June 5-6, I will be devoting my posts to a review of the 2007 draft. Today, let's take a look at how some of the key National League supplemental first round picks are faring in their first full season in professional baseball.
Nick Noonan (San Francisco) was considered an advanced high school hitter when he was drafted and he has held his own this season in A-ball. He is currently hitting .283/.310/.429 with two homers in 191 at-bats. He needs to show more patience, though, having walked only 3.2 percent of the time, while striking out at a rate of 17.6 percent.
Jon Gilmore (Atlanta) did not receive a call up to full-season ball until May and he has struggled with the bat. The 19-year-old third baseman is hitting .143/.172/.143 in 56 at-bats. He has struck out at a rate of 17.9 percent.
Clayton Mortensen (St. Louis), 23, has been solid since beginning his pro career. Currently in High-A ball, Mortensen has a 4.12 ERA in 54.2 innings and has allowed 53 hits. He has rates of 6.75 K/9 and 2.89 BB/9. He has done an excellent job of keeping the ball on the ground and has induced more than 2.6 groundballs for each flyball.
The Dodgers usually prefer raw high schoolers with high draft picks, but the club took James Adkins and he is on the fast-track. Currently pitching in High-A ball, Adkins has a 4.07 ERA in 48.2 innings. He has allowed 49 hits and rates of 8.14 K/9 and 3.51 BB/9. Adkins has struggled in his last two outings by allowing seven earned runs in nine innings of work over two starts.
Eddie Kunz (New York NL) is a groundball machine, inducing more than eight grounders for each flyball in his debut. This season, in Double-A, the 6-5, 265 pound reliever is inducing groundballs at a rate of 3.25 per flyball. His ERA is a little high at 4.43 (He has allowed five earned runs in his last two outs spanning two innings) and Kunz has allowed 24 hits, but he has yet to allow a homer in his pro career.
Michael Burgess (Washington) slid out of first round consideration because a number of scouts doubted the prepster's ability to hit pro pitching. He hit .318 in his pro debut and has held his own so far this season. Currently, he is hitting .258/.323/.516 with 11 homers in 182 at-bats. Burgess has walked 8.6 percent of the time and has struck out at a rate of 33.9 percent, a number that obviously needs to shrink.
After he hit .286 in his pro debut last season, Charlie Culberson (San Francisco) was promoted to full-season ball to begin to 2008 but he has struggled. The 19-year-old is hitting .156/.233/.220 in 109 at-bats. Culberson has walked 5.2 percent of the time and struck out at a rate of 24.8 percent.
Josh Smoker (Washington) has appeared in only two pro games and has been held back in extended spring training, but he should play in the New York Penn League this summer. The 19-year-old southpaw is talented, but raw. Catcher Travis d'Arnaud (Philadelphia) also has yet to appear in full-season ball this season.
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You may not think it's a good use of handspun yarn to walk around wearing it out under the soles of your feet. Why use yarn that you've put a lot of effort into creating for a project that will develop holes? In honor of the Spring 2012 issue of Sockupied, here are three good reasons.
1. You can spin exactly the yarn you want for socks.
When Lorilee Beltman proposed the Our Paths Cross Socks design for this issue, she told me that the yarn would need to meet very specific criteria: it needed to have at least three plies, and it needed to hold lots of twist while remaining soft and supple. Lorilee's eye-catching vertical stranding technique, which she demonstrates in this issue, requires clear stitch definition for best effect. There weren't many commercial yarns that met her standards, but handspinners can create the perfect worsted-spun three- or four-ply yarn for these socks with plenty of twist. (A worsted draw and multiple plies will also help protect the yarn from abrasion, making the socks more durable). Rather not use handspun for the whole project? The vertical stranding design requires just 16 yards each of two contrast colors, a perfect use of a few precious yards.
On the other hand, when choosing yarn for Deborah Newton's Frost Feather Stockings, I looked for lightweight elastic yarn to hug the legs up over the knees and found myself dreaming of a woolen-spun Polwarth or Cormo yarn for the leg portion (though I might spin a few yards with a worsted draw to stand up to abrasion in the feet).
2. You can use up every inch of handspun.
This issue features four cast-ons for knitting socks toe-up and four toe-up designs, which allow you to make socks just long enough to use every last yard of handspun. Cat Bordhi's Flutterby Socks, which showcase her new Sweet Tomato Heel, can be worked either toe-up or top-down, and the contrasting color in the cuff helps stretch out a main yarn while integrating remnants of another.
3. They're a perfect place to use brightly colored yarns.
|I am a sucker for four-ounce braids of hand-dyed top. I probably have forty of them waiting in my stash—but since I buy them one or two at a time, I don't have enough to make a sweater or even a vest. Besides, the riotous colors would make me look like a walking carnival. Not only are brightly colored socks a fun peek-a-boo under a staid wardrobe, they can show off colors beautifully. In this issue, Debbie O'Neill's Leapfrog Socks are designed to use colorful yarn to its best advantage.
I've vowed to knit from my sock-yarn stash this year, and I can't wait to cast on with some of my handspun favorites. Now the only question is where to start!
Sockupied, Spring 2012 eMag for PC and Mac
Download the Spring 2012 Sockupied eMag with 6 patterns, 7 knitting techniques, videos, and much more.
Our Paths Cross Knitting Pattern
These toe-up socks use Lorilee Beltman's unusual vertical stranding technique.
Frost Feather Stockings Knitting Pattern
As intricate as the ice crystals on a wintry windowpane, these lovely stockings will keep ...
Flutterby Socks Knitting Pattern
Toe-up socks with Cat Bordhi's unique heel
Leapfrog Socks Knitting Pattern
These top-down socks feature a slipped-stitch pattern to break up color pooling and a cabled ...


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Search leads to pot arrestApril 23,2013Search leads to pot arrest
PUTNEY A search for two runaways on Saturday resulted in a Putney mans arrest for growing pot.
State Police were informed that a 13- and 17-year-old were at the home of Alex James, 20, on Mill Street. The two youths were not located but police discovered less than 2 ounces of marijuana and more than 10 marijuana plants inside James home.
James was charged with marijuana possession and cultivation and will be arraigned June 4 at criminal court in Brattleboro, according to State Trooper Travis Valcourt.MORE IN This Just In
Rutland's application to become a resettlement site for up to 100 Syrian refugees has... Full StoryARLINGTON The Otter Valley boys soccer team earned its second win over Springfield in four days... Full StoryOlivia Marsicovetere tallied Woodstocks third goal, with the assist going to Claire Saunders. Full Story
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WAREHAM, MA: For a while, it looked like Wareham would finally put an end to a pair of dubious runs of futility that have lasted almost three weeks since the beginning of July. Heading into Sunday's matchup with Brewster at Spillane Field the Gatemen hadn't won at home since July third, a streak of six consecutive losses in Wareham. That July third win over Bourne was also the last time the Gatemen won two straight games. With a 3-2 lead against the Whitecaps Sunday night and all-star closer Konner Wade (Arizona) coming in to hold it in the ninth, a home victory and a winning streak seemed all but certain. Then the wheels fell off.
Whitecaps catcher Spencer Navin (Vanderbilt) ripped a single up the middle to lead off the frame and put the tying run on first. Kevin Williams (UCLA) then proceeded to loft a deep, sky-high fly ball to right field that Logan Uxa (Arkansas) misplayed and dropped. Since Navin was anticipating a catch, he only advanced to second once the ball hit the ground.
With runners on first and second with nobodyout, Wade induced a groundout from Brewster leadoff hitter Jeff McNeil (Long Beach State) and a pop out from two-hole hitter Derek Campbell (Cal). The runners did advance to second and third on a wild pitch during Campbell's at bat. With two outs and a one and two count on Ryon Healy (Oregon), Wade left a fastball out over the plate and Healy ripped it into left field to tie the game. Then cleanup hitter Erik Forgione (Washington) tore the Gatemen's collective hearts out with a line drive three run home run that barely cleared the left field fence. The homer gave Brewster its first lead of the game at 6-3.
Wareham loaded the bases with one out in the ninth before Kyle Schwarber (Indiana) bounced into a rare 1-2-3 double play to the pitcher's mound as the potential winning run. The 6-3 loss was Wareham's tenth in 14 games and seventh in a row at home. The Gatemen still have not won back-to-back games since improving to 9-7 with a 4-3 win over Bourne on July third.
This loss was not just gut wrenching but damaging in the standings. Hyannis and Bourne both won tonight to pull within a half game and a game and a half respectively, of Wareham for third place in the Western Division. The 13-17 Gatemen and 13-18 Harbor Hawks play each other tomorrow night in Hyannis. First pitch is at 7:00.


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Let me introduce myself. My name is Mark Sisson. I'm 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we've assumed to be true about health and wellness...Tell Me More
Whereas cholesterol usually gets the gold for most demonized nutritional substance, fats undoubtedly take the silver. We recently covered the cholesterol conundrum, and this week it's time to confront the fervor over fat. Thanks for joining us today. Please make yourselves comfortable.
As you know, I've always been a friend to many fats. But the fact remains, ladies and gentlemen, that not all fats are created equal.
A few fats, including but not limited to trans fats, deserve every bit of disparagement they get and then some. However, we feel for those other little guys in the group. Many of them are, assuredly, a good lot, and we'd like to put in a good word for them.
Everyone ready? Servers are coming around with crudite platters as we speak. Let's begin, shall we?
Fats are compounds of carbon, hydrogen and oxygen atoms that exist in chains of varying lengths, shapes and orders. They're one of the vital nutrients required by the body for both energy and the construction/maintenance of "structural" elements, such as cell membranes.
Although all fats to some extent contain both saturated and unsaturated fatty acids, they are generally categorized by levels of saturation. Moving on…
The Monounsaturated Fats
Biochemically speaking, these fatty acids sport a single double bond in their fatty acid chain. The more double bonds a fatty acid boasts, the more "fluid" it is. They are generally liquid at room temperature.
Monounsaturated fats are found in numerous oils, including olive oil, flaxseed oil, sesame seed oil, sunflower oil, safflower oil, corn oil and peanut oil. Notice that we use the word "found" and not comprise. The fact is, these oils contain varying levels of monounsaturated fat. The rest is a mix of polyunsaturated and saturated. Olive oil, for example, contains about 75% monounsaturated fat, and canola 60%. By the way, these fats are also found in avocados and nuts. They're granted approval (as much as any fat is in conventional wisdom) as a "healthy fat."
(Excuse me. May I cut in here please? Yes, I'd like to announce that we will be deconstructing some of this "healthy fat" assertion shortly. Thank you. Carry on.)
Poly in the Cracker? The Polyunsaturated Fats
Can you guess? Polyunsaturated fats have, yes, more than one double bond in their fatty acid chain. They tend to be liquid even when refrigerated. Their problem is they also tend to go rancid easily, particularly when heated. Yup, it sounds nasty, and you should see it! Free radical damage galore. When we heat them (and we often do), they often become oxidized. We've let in the Trojan Horse at that point and opened ourselves up to all kinds of free radical pillaging – everywhere from cell membrane damage to wrinkles to arterial plaque build up.
Polyunsaturated fats are found in grain products, soybeans, peanuts and fish oil. Fish oil and grain products in the same category! Say it isn't so! (Heightened whispers and shuffling.)
Let's all take a breath. There's more to the story.
Enter Essential Fatty Acids!
First off, we call them essential because the body can't produce them itself and must obtain them from food. We're talking about omega-3 and omega-6.
Omega-6. It's important, I fully acknowledge. Omega-6 fatty acids, found in corn and other grains as well grain-fed livestock, play a crucial role in dermal integrity and renal function among other things. But if left unchecked, they run amok, and spur inflammation. Egad! Ratio matters, but we'll get to that in a minute.
What keeps these guys in check? Why, omega-3s, of course. Ignored for decades by the medical establishment, they're finally garnering respect, but it's still not enough in my opinion.
Omega-3s are found primarily in fish, algae, flax and nuts. You also find good portions of them in eggs from chickens that are fed fish or flax meal. And you've heard us go on and on about the three forms: ALA (think flax) as well as EPA and DHA (think fish oil). Omega-3s aid circulation by naturally thinning the blood, fight systemic inflammation, support brain function and ease symptoms of depression, anxiety and even ADHD. (Nods of approval)
Now back to the ratio matter. Estimates vary, but experts generally characterize Western diets as anywhere between 10-30 parts omega-6 to 1 part omega-3 (10-30:1). What ratio should we be getting? What did our primal ancestors likely eat? Try 1:1. Although many in the establishment will try to tell you that 4:1 is good enough.
This takes us back to the question of lean meat. If you recall, my reasoning in offering some support for lean meats (in lieu of fattier meats that our ancestors ate, as a number of you reminded me) was the fatty acid ratio of the fat in modern meat. Grain-fed meats are much higher in omega-6 fatty acids and lower in omega-3 than grass-fed meats, but not everyone has access to grass-fed meats. The best way to combat the plethora of omega-6 is to watch your ratios and to consume more omega-3s.
Yes, folks, we're a long way from healthy here. The sky high ratio of typical Western diets sets us up for inflammation, high blood pressure, blood clots, depressed immune function and sub-optimal brain development and neurological function. Egad, is right.
And so we return to the question of all those "healthy" monounsaturated and polyunsaturated fats. There's more to the question than the big CW tells you. The omega ratio of "monounsaturated" soybean oil? Anyone, anyone? It's 7:1. Corn oil? It's 46:1. (Audible gasps, clutching of pearls, adjustment of jackets)
So, what about the other oils? What about olive oil? The ratio for olive oil is 3:1, which isn't great in and of itself. But there's yet another wrinkle. Olive oil is 75% monounsaturated and 14% saturated, which means that only 11% of it has the polyunsaturated ratio to begin with. In these relatively small amounts, ratio isn't as much of a concern, particularly when the oil contains so many other good compounds like polyphenols that fight inflammation damage caused, in part, by the problematic ratio. Corn oil, on the other hand, contains only about 25% monounsaturated fat (and 13% saturated). The ratio matters big time here.
The Saturated Fats
Ah, good old saturated fats. You seem so easy in comparison. CW makes you into a monster, but we see you more in the light of King Kong-powerful but sympathetic, misunderstood. You're among friends here.
Before we move on, we can't forget the chemistry note. Saturated fats have all available carbon bonds paired with hydrogen atoms. I know, not the most interesting, but the important part here is that they're highly stable. They don't have the same tendency toward rancidness as polyunsaturated fats, even if heated. This is a good thing.
I've been brazen enough to recommend saturated fats, found in animal products and some tropical oils, as part of a healthy diet, and I'll say it again. Saturated fats serve critical roles in the human body. They make up 1/2 of cell membrane structure. They enhance calcium absorption and immune function. They aid in body's synthesis of the essential fatty acids and provide a rich source of fat soluble vitamins.
Last but not least, they provide cholesterol. Yes, the human body makes its own anyway, but it all balances out. Can I help that I've been won over by its many charms? Naturally occurring substances, natural body processes appeal to me – unlike our next categories.
Trans Fats
We've all heard the story by now. The unnatural chemical modification process that created trans fats made products more shelf stable but has wreaked havoc in the bodies of those who ingest them. (Quick fact: the hydrogenation process changes the position of hydrogen atoms in the fatty acid chain.)
The body doesn't recognize the transformed fats and, innocent as it is to snack food chemists' intent, doesn't know to eliminate it. The trans fats are absorbed through cell membranes, where they initiate general disorder in cell metabolism. Downright unsavory, if you ask me.
Trans fats, banes of our existence that they are, have been associated with inflammation, associated atherosclerosis, diabetes, obesity and immune system dysfunction. And it turns out they're bad for your profile.
A study out some months ago showed that trans fats caused a "redistribution of fat tissues into the abdomen… even when total dietary calories are controlled." Kidding about profiles aside, abdominal fat (i.e. apple shaped body) has been associated with the build up of fat around internal organs, which has in turn been associated with a higher risk of heart disease.
Interesterified Fats
"What are these?" you ask. Good question. Insteresterified fats are a new breed of chemically modified fats created to avoid the trans fat label now reviled and even outlawed in some cities. Like trans fats, these fats go through a kind of hydrogenation process along with the associated rearrangement of fat molecules and an enrichment with stearic acid. (Anyone licking their chops yet?) The point is the same as it was with the trans fat poison, er process: it makes the product more shelf stable.
So, this sounds all too familiar, no? Sound like splitting hairs? You got it. (Insert your own expletive.)
My suggestion: if hydrogenated is mentioned anywhere on the label, run like mad.
Now get this. Research is showing that the effects are not just similar to trans fats but worse. Turns out these fats "may raise blood sugar levels even more than trans fats." Just what we need in this country! The researchers suggest that this new fat actually "alters metabolism in humans." (General commotion, a few calls to action.)
Ladies and gentlemen, thank you for your generous attention. I say we open the floor for questions and discussion.
ms.Tea, Hulagway, C'est moi!, Slice, Mykl Roventine Flickr Photos (CC)
Further Reading:
The Definitive Guide to Cholesterol
The Definitive Guide to Insulin, Blood Sugar and Type 2 Diabetes
60 in 3: Fat is Bad! Fact of Myth?
Sponsor note:
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Prefer listening to reading? Get an audio recording of this blog post, and subscribe to the Primal Blueprint Podcast on iTunes for instant access to all past, present and future episodes here.
[tags]fat, monounsaturated, polyunsaturated, trans-fat, intersterified, omega 3, omega 6, fatty acids, olive oil, saturated, cholesterol[/tags]
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266 Comments on "The Definitive Guide to Fats"
GREAT post Mark!!!!!
I have a few college buds that this is being sent to now 😉
EXCELLENT article….
so i know this is a dumb question but what is a reommended daily amount of fat and saturated fat?
For now, the USDA reccomends that 20-35% of calories come from fat, and 10% of calories come from saturated fat. That means 45-77g total fat and <22g saturated fat, but what they didn't take into consideration was beneficial saturated fats like lauric acid (found in coconuts) or stearic acid (found in dark chocolate)
Loved the article – very informative.
What is the people's take on Saturated fats from dairy products (specifically pastuerized stuff?)
What is a good ratio of o3:o6:saturated:mono:poly? 🙂
Fascinating stuff! Very informative and comprehensive. You answered so many questions I've had, I can't think of any more to ask! Well, about fats anyhow. Thanks for the heads up about the interesterified fats – hadn't even heard of those yet.
There are a lot of 'perfect omega 3 to 6 ratio' supplements out there these days. It's a bit of a shame that the makers of these supplements don't think further than their own product..
So when it all boils down, are these (extra)fats which I include in my lifestyle the best?
Olives, olive oil, coconut oil, avocado, tehina, flax seeds, hemp seeds, and occas nuts (walnut, pecan, almond, mac, brazil). Then I guess the meat fat from grassfed or org meat and a rare dash of toasted sesame oil in a stir fry!
Do you have any thoughts on fractionated oil? Obviously not the healthiest thing in the world since it is highly processed, but is it the same sort of not healthy as trans and interestified fat?
Outstanding Article! Eating nuts, fish, and eggs is a great way to get Omega 3. My fav. breakfast, Cooked egg topped with cashew butter. Don't be afraid of "good" fats, just watch the "calories."
Mark, thank you for this most entertaining and informative look at fats…I learned a lot!
Great post. I think it's funny how "fat" has become so hush, hush. It's ironic that the recommended nutrient intakes call for more of our calories coming from fat than protein. Great job of showing how we still need some fat in our diets. Here's something I've been wondering for a while, but keep forgeting to research though … Does anybody know the difference between virgin and extra virgin olive oil?
virgin olive oil is just mechanically pressed, to squeeze out the oil, as opposed to using solvents or heat to bring out oils. extra virgin olive oil goes thru some testing to make sure it is of highest quality
Actually, in the US the answer is much simpler than that: nothing. There are absolutely no legally enforced requirements here (though there are, laughably enough, voluntary guidelines) to label olive oil "extra virgin", as opposed to "virgin", "olive pomace oil", or "excess grease from processing equipment, as long as it's principally derived from olives". Assessment of olive oil processing and quality is a very big deal in Europe (see International Olive Council), but anything you'll get in the grocery store here will be varying degrees of garbage they couldn't sell at a good price there (see Capitalism).
The worst oils will have the best labels and containers.
Dan –
We have a Definitive Guide Post on Oils scheduled for sometime in the next month or so. Stay tuned!
After reading this, I have a question. When cooking, does it make more sense to use saturated fat, such as butter, instead of oil?
Because, according to the definitive guide to fats, mono and poly unsaturated fats found in oil are more likely to form free radicals when used to fry something on a skillet or bake something in the oven.
Yes, actually, using a saturated fat like coconut oil is safer. The double bonds in poly fats are more apt to form trans fats when heated to high. Monounsaturated fats like olive, peanut, and canola* can tolerate moderate temperatures on the stove.
*Personally, I don't recommend canola oil, i've heard some pretty nasty things about it, it has to go thru a lot of processing and chemical extraction to detoxify it to humans. And free radicals form. Never again will I buy canola oil
Excellent post! Thanks!
VAS yes! you should only use ploys for low heat cooking. I only add it at the end. I use coconut oil, butter, bacon fat, etc for cooking. Coconut oil is the best.
All commercial oils, in my opinion, should be avoided as they are heat processed. These include soy, corn and cannola.
Great article and thoroughly researched. I especially appreciate that you added some chemical drawings for an increased understanding.
[…] Mark's Daily Apple we have this guide to fats. I've never seen such an amazing amount of useful information all in one place and in a very […]
[…] week's Definitive Guide to Fats gave us a chance to unpack the essential fatty acids. But we thought they deserved a closer look […]
What exactly is "low heat" and "high heat" cooking?
I use a tablespoon of olive oil when I bake chicken. It usually cooks @ 400 degrees for 30 to 40 minutes.
How much fat to consume while in ketosis?
And also from Type 2 diabetic point of view?
[…] The Definitive Guide to Fats […]
[…] with the phrase "good dog," but that's for another post (or blog altogether?). Anyway, as we've established before, fat is generally a healthy, nay, the healthy source of fuel for all followers of the Primal […]
[…] The Definitive Guide to Fats A few fats, including but not limited to trans fats, deserve every bit of disparagement they get […]
[…] are under stress (who isn't), eating too many sugars and other carbs, trans and hydrogenated fats, or drinking alcohol, or when we are exercising inappropriately. Theoretically, that still ought to […]
[…] are under stress (who isn't), eating too many sugars and other carbs, trans and hydrogenated fats, or drinking alcohol, or when we are exercising inappropriately. Theoretically, that still ought to […]
[…] Mark Sisson's definitive guide to fats. […]
[…] a low carb diet, with the bulk of your carbs in a post workout meal/snack, and fuel your body with healthy fats you will see wonderful changes in body composition and have the energy you need to get through the […]
What about Dairy products?
Good or Bad?
Bad! Paleolithic man had no access to milk since animals were not domesticated and would have eaten him before he was able to steal the milk. The human genome suffers from lactose intolerance because it has yet to evolve to accept it.
how can we eat butter if we can not drink milk?
Being lactose sensitive myself, I was very happy to learn that cheese and butter have much lower lactose concentration than milk. During fermentation, bacteria take care of consuming most of that yummy sugar leaving behind a product that is nearly lactose free. This only applies to cultured butter though. Traditional butter is still low on lactose, but for a different reason: As the milk fat is separated from water, a big part of the lactose is left behind.
what about mommy's milk?
Very nice article. I'm not completely elucidated yet. I would love to see two things to help me get organized about my eating efforts: 1. a chart-view summary of fat types organized by priority of healthfulness and providing examples of food types per fat; and 2. perhaps a separate post altogether on oil types (walnut, olive, grapeseed, vegetable, etc.) and a similar chart-view summary. Those would be absolutely priceless…
Mark? 😉
*high five*
Excellent article, as always. I'm a bit of an idiot but that made perfect sense to me and I'll be using it to inform my eating habits from now on.
You are so brave to recommend saturated fats. You know what works and aren't afraid of the establishment. Way to go!
I live on saturated fats.
[…] Want to know more about fatty acids? Check out Mark Sisson's Definitive Guide to Fats […]
[…] immune systems. On the other hand, any intake of trans and hydrogenated/partially hydrogenated fats will compromise immunity, as will excessive intake of the Omega 6 fats found in many vegetable […]
[…] arms flailing, gnashing their teeth. Let's set the record straight here. You know our decidedly pro-fat leanings. No need to go any further there. But what else is there to like about beef? To its credit, beef […]
Great article and very informative.
We need to break free from junk science, and realize that FOOD is good for us, where man made stuff is not. Fat, carbs, and protein are essential for us to survive.
I wish that the "establishment" would quit contradicting themselves.
It "appears" (strong emphasis on "appears")that all the flip-flopping is just a mere a coincident to a next release of diets, food systems, books, and talk show appearances.
All well intended and in our best interest of course.
[…] The Definitive Guide to Fats […]
[…] successfully cut out all vegetable oils and fake butter spreads in favor of grass-fed meat and real fats, there are still a couple reasons – other than for cardiovascular health – for you to […]
[…] speculate (and do we ever) on why carbs are not-so-great from purely a gene-expression POV, on why fats are our "healthy friends" from an evolutionary biology perspective and why proteins should form the basis of a fat-burning, […]
[…] The Definitive Guide to Fats […]
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[…] here, you may want to subscribe to my weekly newsletter. Thanks for visiting!The posts involving omega-3s have spurred a lot of discussion and a good number of excellent questions. Thanks to Ed Parsons and […]
[…] plenty of saturated and monounsaturated fat. Fat blunts insulin secretion while increasing testosterone production. Insulin may be useful for […]
[…] Fats […]
[…] proves that it's not good any more. Hey, that sounds like Conventional Wisdom. (Remember how fats were good for a million years, then they were bad for a few decades, and now they are good […]
[…] most people, and don't obsess over calorie counting (in either direction). Focus on saturated and monounsaturated fats (with some fish oil to supplement) and take in about a gram of protein for every pound of lean body […]
If we are trying to keep a balanced ratio of 3:6, should we stay away from "healthy" monounsaturated fats like olive oil, nuts, avocados? It seems like we want to eat wild fish, pasture raised eggs and meat, cook with saturated fats (coconut oil, lard, ghee, butter) and limit our intake of olive oil, nuts, and avocados because they will raise our 6 ratio. Is this correct?
[…] enough omega-3 fats can cause an inflammation response in your body. You can read more about that here. When shopping for pickles at HEB, many of them had high fructose corn syrup listed as an […]
[…] Eat good fats! – Mark's Daily Apple tells you why they are good for you here […]
[…] an overall review of FATS, from unsaturated to saturated to trans to poly, here is your […]


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In our news wrap Friday, the deadline passed for the Japanese government to pay $200 million in ransom to Islamic State for two hostages. Japanese officials are still trying to free the two captives. Also, a pro-Russian rebel leader said they are advancing to push Ukrainian government troops out of Donetsk region after rejecting a cease-fire pact. Continue reading
Former National Security Advisor Stephen Hadley and former Secretary of Defense Leon Panetta join Judy Woodruff to discuss the many regional crises at play as Saudi Arabia moves to new leadership. Continue reading
Yemen's U.S.-backed president stepped down this week after Houthi rebels seized the capital of Sanaa, further destabilizing the region and hampering America's ability to fight al-Qaida and other extremists targeting the West. The country's parliament will meet Sunday, but the government's future is unclear. Here are five reasons why Americans should care about what is happening in Yemen, a country slightly smaller than Texas situated on the southern border of Saudi Arabia: Continue reading
Yemen's government collapsed Thursday as the U.S.-backed President Abed Rabbo Mansour Hadi and cabinet stepped down, allowing Shiite rebels to effectively take over the capital. Gwen Ifill talks to Gregory Johnsen, author of "The Last Refuge: Yemen, al-Qaeda, and America's War in Arabia" about the roots of the "slow-motion" collapse and what it means for Western counterterrorism efforts. Continue reading
WASHINGTON — Chaos in Yemen is adding yet another challenge to President Barack Obama's drive to close the Guantanamo Bay prison, with administration officials saying a ban on detainee transfers to the unstable Middle East nation has effectively been restored. Continue reading
Yemen president Abed Rabbo Mansour Hadi, a U.S. ally against his country's al-Qaida group, submitted his resignation to parliament on Thursday. Continue reading
In our news wrap Wednesday, senators pushed a bipartisan bill to impose sanctions on Iran unless the country curbs its nuclear program by a July deadline. President Obama has said he would veto such a bill. Meanwhile, House Speaker John Boehner invited Israeli Prime Minister Benjamin Netanyahu to address Congress on Iran without consulting the White House first. Continue reading
In our news wrap Tuesday, the town of Glendive, Montana, began trucking in bottled water after tests confirmed hazardous levels of benzene from a 50,000 gallon oil spill into the Yellowstone River. Also, five Chechens were arrested in France, though there was no immediate indication of a connection to the Paris terrorist attacks. Continue reading
In Yemen, Shia rebels known as Houthis battled with government forces at the presidential palace, and have also vowed to wipe out al-Qaida in the Arabian Peninsula. Abdulwahab Alkebsi of the Center for International Private Enterprise tells Judy Woodruff that while the Houthis seem to be allies in the fight against al-Qaida, their fight may also benefit the terrorist group. Continue reading
One of the brothers involved in the Paris attacks received al-Qaida training in Yemen. Chief foreign correspondent Margaret Warner joins Gwen Ifill to explain why that country is a hotbed for jihadism, and to examine the competition and cooperation between al-Qaida and the Islamic State. Continue reading


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Nine-year old rapper LilŌĆÖ Poopy has hit a major milestone in his rise to the top of the rap game: a run-in with the authorities.
The Brockton, Massachusetts, police department notified the stateŌĆÖs Department of Children and Families after a snitch ratted on the child prodigy's supposed lewd conduct.
The potential charges against LilŌĆÖ Poopy, whose real name is Lule Rivera Jr., and his crew range from child neglect and abuse as depicted in his popular YouTube videos.
PoopyŌĆÖs father and possible manager insists the departmentŌĆÖs investigation is unnecessary, saying his son is "not doing anything wrong."
RiveraŌĆÖs lawyer, Joseph Krowski, is also quick to defend the young rapper.
"If you watch the videos, there are absolutely no crimes being committed,ŌĆØ Krowski told WCVB. ŌĆ£He's very adjusted, he gets good grades. He participates in extra-curricular activities. School always comes first. He just happens to have a God-given exceptional talent."
LilŌĆÖ PoopyŌĆÖs most popular music video is his remix of French MontanaŌĆÖs song ŌĆ£Pop That.ŌĆØ It has close to 200,000 views on YouTube.
Poopy is also the youngest member of MontanaŌĆÖs rap group, the Coke Boys.
Brushes with the law are nothing new to the hip-hop community. Many rappers seem to relish the extra attention that jail time brings to their "street cred."
In 2009 rapper T.I. was incarcerated following a federal weapons conviction. He celebrated with a going-away tour that ended the night before he turned himself over to the authorities.
Last year Lil Wayne announced he would release "Gone Till November," ┬Āa memoir of his eight months spent in jail after he was found guilty of possessing an illegal firearm.
Recently the actor-rapper Ja Rule was released from state prison only to enter federal custody on the same day.┬ĀEven though he has been in jail since 2011, Ja Rule has maintained contact with his fans through a series of radio interviews conducted by prison telephone.
As of this writing, police have not pressed any charges against LilŌĆÖ Poopy┬Āor his father.


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After a one-week hiatus, Bulls big man Pau Gasol returns to his familiar seat atop the OSPR. The rest of the top five remain intact after mostly productive weeks.
In addition to Gasol's ascension, Jameer Nelson inches closer to the top five while he continues to start in place of injured rookie Emmanual Mudiay. The same can be said for Matt Barnes, whose production keeps Zach Randolph on the bench. Kyle Korver, meanwhile, returns to the chase after possibly finding his stroke.
- Notes: Statistics are through games of Dec. 24. Rankings are based on entire regular season with heavy emphasis on recent play
- Any player who turns 33 during the regular season can be added to the Old School Power Rankings


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The ultimate goal of QSAR analysis focusing on blood-brain barrier penetration is the ability to discriminate between CNS active and inactive molecules. The objective of the current study outlined on this poster was to establish the relationship between quantitative blood-brain transport parameters and qualitative data indicating whether the compound penetrates into the brain efficiently enough to exhibit action in the central nervous system (CNS).
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Looking good for a wedding is always a bit of a conundrum: You want to look the best you can, but you don't want to go over the top and upstage the bride (because you totally would). Lest you accidentally find yourself the center of attention, opt for one of these 10 easygoing yet eye-catching looks.
10 Ways to Wear Your Hair to Every Wedding This Season
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Buy houses in Churchfields, Shoeburyness, Southend-on-Sea SS3 - 1 bedroom
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Churchfields, Shoeburyness, Essex SS3End terrace house for sale - 1 bedrooms
A beautifully presented one bedroom end of terraced starter home benefitting from off street parking and own rear garden. Making an ideal first time or investment purchase the freehold property offers a 16'6 lounge and modern fitted kitchen to the ...
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HourlyLess than 30 hrs/week
Start DateApril 19, 2013
Looking for an assistant to predominately reach out to book publishers to establish a relationship and sign them on as affiliate partners to our e-learning company.
Fluent english is a necessity given that most of the conversations will be held on the phone. Also, a solid understand and background in the publishing industry would be a huge plus.
Skills: e-publishing
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- Rabid Raccoon Alert In CliftonPosted 1 day ago
- Donald Trump's Speech To P.A.C.Posted 3 days ago
- KF President ResignsPosted 1 week ago
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Archbishop on Pope's Resignation
As news reports have indicated, Pope Benedict XVI has announced that he will resign at the end of February. Detroit Archbishop Allen H. Vigneron has offered the following statement in regards to this unexpected development:
Like most of my fellow-Catholics I woke this morning to the very surprising news that Our Holy Father Pope Benedict XVI is resigning his service as the successor of St. Peter. Quickly after the surprise followed sadness, a sense of grief at losing his fatherly care for all us, bishops, clergy, and faithful. We have come to love him very much and will miss him.
Most of us know in our own personal lives what it means to see a parent grow old and decline in ability. That is the sense we bring to this announcement. Our spiritual father has determined, by the best light given to him in prayer, that for the good of us all he must lay down his office.
It was with the support of our daily prayers that Pope Benedict passed his years in the Chair of Peter and has come to this point. I invite all Catholics to pray all the more ardently for the Holy Father Pope Benedict, that God sustain him in these last weeks of his papacy and guide him through what lies ahead. And we look to the future with confidence, that the Lord who has given us this great Pope and loving father, will give us a new shepherd of equal merit.
Archbishop Allen H. Vigneron
Archbishop of Detroit – 11 February 2013


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Welcome to Glock Talk
Why should YOU join our Glock forum?
- Converse with other Glock Enthusiasts
- Learn about the latest hunting products
- Becoming a member is FREE and EASY
If you consider yourself a beginner or an avid shooter, the Glock Talk community is your place to discuss self defense, concealed carry, reloading, target shooting, and all things Glock.
Land of the Freebies, Home of the Enslaved
Discussion in 'Political Issues' started by beforeobamabans, Jan 29, 2013.


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The year I was born, 1963, being gay was officially deemed a mental illness by the medical establishment. Same-sex relationships were illegal in every state, save Illinois. The federal government maintained a policy that prohibited the hiring of "known perverts," then referring to lesbian, gay, bisexual, and transgender (LGBT) Americans.
Social change transpires at a blistering pace, in both promising and discouraging trajectories. After growing up in isolation in South Dakota and cutting my teeth decades ago as an LGBTQ human rights activist, I'm gob-smacked and elated by today's Supreme Court decision.
Working with our colleagues who understand the value of philanthropy, the Council's President & CEO Vikki Spruill co-wrote a letter to the editor with senior leaders from both United Way Worldwide and The Jewish Federations of North America.
This week, American Bar Association (ABA) has selected the Council's Senior Counsel and Vice President of Legal Affairs Suzanne Friday for its prestigious "Outstanding Nonprofit Lawyer Award" in recognition of "distinguished service by a nonprofit – in-house counsel."
Today, the Council on Foundations is releasing its 2014 Grantmakers Salary and Benefits Report. The most comprehensive source on national foundation staff composition and compensation, the report provides us with an opportunity for self-reflection about our individual management practices. It also serves as a stark reminder of the demographic changes the country and field are experiencing.
This report offers the most comprehensive information available on staff composition and compensation for U.S. foundations.
Humble. If there were one word that ought to drive philanthropists, that's it. I am not saying it is always a word that does drive us. I am saying it ought to be.
For nonprofits to thrive, they must invest in strong leaders to strategically navigate the challenges faced along the organization's life cycle. While most organizations recognize the importance of leadership development, many are unable to afford the high cost of coaching services.
"It goes without saying that increased technology has allowed us not only to stay in operation but to thrive and therefore to continue to meet the needs of children and families."


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You've been lifting for a few months and you're still experiencing extreme soreness? What kind of program does he/she have you on?
You've been lifting for a few months and you're still experiencing extreme soreness? What kind of program does he/she have you on?
I basically do a single set (to failure) of 6-10 reps once a month.
I currently do squats ans pull downs
Here's an article you or your trainer might find useful. T NATION | Rippetoe Throws Down
Here are a few things that will help:
Water. Drink lots of water all day, during your workout and after. If your goal is to gain weight and not loose you can supplement water during your workout with coconut water. This will help replenish your electrolytes.
Dynamic warm up. Prepare your body for the load first so before you do your warm up sets start by opening the joints and warming the muscles. This prepares the body for the added stressors.
Warm up sets. At least 2 sets of 3-4 prior to your working sets. If you're going to be bench pressing 115 pounds for your working set, your first warm up should be 4 reps at approximately 50% of your working weight and your second set should be 75% of your working weight. Remember these are just warm up sets. They're not meant to tax your strength heavily.
Stretching. After your workout your muscles are shorter than when they started so now is the time to increase your range of motion. Stretch to tension, not to pain, for 10-15 seconds on each stretch. And stretch the whole body.
Eat a good carb meal with protein. If you're not worried about weight lost and are looking to gain muscle, eat your big carb meal directly after working out. This will help replenish glycogen and begin the healing process.
The day after. Repeat.
Your body will adjust and your muscle soreness will minimize but you're adding a stressor that your body is not used too. If you're finding that your really sore, take a day off and just do a dynamic warm up plus some body weight exercises then get back to it!
I've found progress is irregular, and a sudden unanticipated gain in reps will be followed by muscle soreness.


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Current job openings | My Account - TeamWork Online | Mobile
Current available jobs that best match budweiser:
Sales & Marketing: Corporate Sponsorship Sales Department Management
MANAGER, CORPORATE SALES & PREMIUM SEATING - Budweiser Events Center (Loveland, CO)
PLEASE NOTE* After you submit an applicant through Teamwork Online for this position, you will be redirected to also apply on our Comcast Spectacor Careers page. If you do not apply on CS Careers, your application for the position will not be considered.
The Corporate Sales and Premium Seating Manager is responsible for working with and assisting the Director of Corporate Sales in executing premium seating and advertising sales and servicing efforts on behalf of the Budweiser Events Center and The Ranch, in Loveland, CO. Basic function includes premium seating and corporate sponsorships sales along with finding ways to grow revenue for the building while maintaining high levels of customer services.
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Here's how RW members rated this race in the past (237 votes).
In short: Hilly - but great fun, and excellent marshals.Date of review: September 12, 2016
In short: Great course, great start/finish area, well marshalled, challenging eventIn full: I thought the whole event was very well organised. The route was well marked and marshalled, except for the top of Puttenham Common where I thought the 100s of white spots spoilt the beauty of the place. I hope they have now all been removed!Date of review: September 12, 2016
In short: Proper run not like stupid obstacle races Date of review: September 12, 2016
In short: A beautiful course. Some tough hills and lots of different terrain. Excellent signage and marshals. The only negative point for me was the lack of isotonic drinks,which would have been very welcome in the second half of the race.Date of review: September 11, 2016
In short: Scenic, tough, rewarding half marathon. With a big plus of the friendliest marshalls you ever find.Date of review: September 11, 2016
In short: A must do, challenging and brilliantly organised eventIn full: From start to finish this was a very well organised event, well supported, generous aid stations and second to none marshalling (and plenty of them) with words of encouragement and support throughout. Hats of to the Rotary Club.Date of review: September 18, 2015
In short: Glad I chose it as my first marathonIn full: I ran my first full marathon ever at Farnham Pilgrim. It just isn't your run-of the mill 42.2 km. With an elevation of 1781 ft and a route comprising tarmac, gravel, steps, sand, mud, busy road crossings, wooden stiles, and gates, it is a mini obstacle course. However, there are no of reasons for doing this1. Small, friendly race - no crushing crowds, easy to mingle with friends and family anytime you want, last minute entry, frequent personal updates on fb2. Tough, so focus is on completing - no point chasing for a fast time if the route is that challenging. I just trained to finish it in good shape. Had a time in mind, but didn't kill myself trying to chase it3. Great participant to volunteer ratio - Really enthusiastic and helpful volunteers. In fact, the no of water stops are a psychological barrier to not stopping. There are too many of them. After 30 km, you are just looking for an excuse to stop. 4. Trail is much more stimulating and rewarding, and less damaging to your body than road.Overall, I joined it a lot. Didn't chat with a lot of runners on the way, but at the end, found a nice lady to talk to and we ran for 1 km together.At the end, ran to the finish line with my daughter in tow.Notes1. This race is not to set a PB (see obstacles). This single track in many places, so you can't overtake easily.2. Yes, there was an issue with the markers like others have said. I and bunch of others did get lost, then a runner came who knew the way and we followed him. Yes, volunteers can definitely be increased or positioned better.3. Make it clearer that runners can be dropped from cars closer to the start line. The parking is bit further away, would have saved us some time.4. Is it not possible to create an online certificate for all finishers that people can download? Would be a nice memento.Date of review: September 15, 2015
In short: Well organized. Good people. Beautiful place. Great challenge.In full: With 2,000ft of ascent, beautiful scenery, and great organization this event is challenging, professionally managed, friendly and relaxed. I really enjoyed my day. I hope my 2nd marathon will be as good as this.Date of review: September 15, 2015
In short: Heaven and hellIn full: Ran the half last year and upgraded to the full for 2015. Very glad I trained hard on the route, especially the climb to St Martha's which is always a challenge.Stewards were brilliant again and directions were for the most part very clear. I can picture the point where people went in the wrong direction and very nearly did the same myself. That said, the overall organisation was exemplary.Looking forward to chasing a course PB next year. Date of review: September 15, 2015
In short: MarvellousIn full: This is the second time I have done this marathon and I love it. It was one of my favourites last year and still is. The area is superb, I have been coming here for the last 30years and the hilly sand tracks are still hard but bring a smile to my face when I get to the top !!All the marshals were great and the water stops were plentiful. The sign posting was great. I still managed to stray from the track and lost a few minutes, but that was okay. I had a marvellous day, I am very grateful for all the support and will see you again next year.Well done.Date of review: September 15, 2015
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Still no husband, but that doesn't stop my needs
- Runtime:
- 5:30
- Views:
- 4522
- Date:
- 3 years ago
- Rating:
- (6 votes) 100%
Still no husband, but that doesn't stop my needs
Mmmm, I love that beautiful, natural pussy!
God how I would love to hear you moan using my cock as your 'rabbit'. Only I would not do it like a rabbit but I would take my time eating you before I fuck this delicious pussy
Love your moans
I would love to bury my face and cock in there
Lovely orgasm. I love watching your pussy throb when you cum. I only wish the frame rate were higher so as to fully appreciate the beauty of your orgasms.


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With your help, we can save the planet
Good food – let's make it the easy choice for everyone, produced in a way that protects our natural world and allows every farm animal to feel the sun on its back. We're a charity and organic certification body and we need your help.
Explore the Soil Association
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Follow us on twitterSoil Association
Want to bag a bargain? Check out the best #OrganicSeptember offers and promos here: bit.ly/2cGKIO1 https://t.co/73bAQUwkyh
Organic means working with nature, not against it. Choose #organic this September! bit.ly/2aWDQen https://t.co/fBsGg0iLx4
#RecipeOfTheDay @we_are_food's veggie flying pan flatbreads, the perfect #OrganicSeptember treat!… twitter.com/i/web/status/7…
Here are 7 reasons to eat organic 🍫🍫twitter.com/OmbarChocolate…fqx


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Everything you want to read - news, your favorite blogs, art and more - in one
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Learn more about MultiPLX or signup for personalized experience.
If there are fewer places around where you can buy a Cadillac, will that make the brand seem more luxurious and precious?
Upon hearing the news this morning that American Apparel CEO Paula Schneider was resigning from her post, we couldn't help but feel a twinge of deja vu.
While the price of course materials has fallen overall, there's one specific course material that's pricey and possibly unexpected.
When you've got a subscription that automatically renews, it's always a good idea to know when that renewal date is coming so you'll be able to cancel in time before being re-upped for another year.
It seems anti-ball crushing pants were just the start of Lululemon's campaign to appeal to male shoppers, with the athleisure company's CEO saying he wants 40% of the brand's sales to come from men someday.
Samsung issued an official recall of the defective, flammable, potentially exploding Galaxy Note 7 phone just over a week ago.
O Autumn, laden with fruit, and stain'd with the blood of the grape, pass not, but sit beneath my shady roof; there thou may'st rest, and tune thy jolly voice to my fresh pipe, and all the daughters of the year shall take the Consumerist Quiz!
Sporting an ashen 'do can make a person look distinguished — or fashion forward — but there will always be people who want to stave off the gray as long as possible.
Listen: if you want to hang out with a mannequin or a wooden dummy instead of a real person, no one is going to stop you from being your best Lars and the Real Girl self.
Now that Wells Fargo is in the hot seat for allegedly pushing its employees to meet sales goals and quotas by opening millions of bogus accounts in customers' names, will the bank use the anti-consumer terms of its customer contracts to get out of the inevitable class action lawsuits?
In an effort to prevent drivers' accounts from being compromised, Uber has announced a new security measure called Real-Time ID Check that will require drivers to periodically take a photo of themselves before they can sign onto the platform and accept rides.
Video has been really important to Facebook in recent years, with the social media company pushing its live broadcasts and inserting videos in our feeds.
McDonald's just can't stop riding the breakfast wave that has boosted the company's sales and brought customers back through its doors, it seems: after scoring with all-day breakfast, the fast food chain is now toying with the idea of offering Happy Meals in the morning hours.
It can take years, decades even, to repair one's credit. Unfortunately, there is no quick fix, despite promises of relief from companies offering their services for a price.
In the wake of two data breaches at hotels operating under the Trump Hotel Collection umbrella, the attorney general for the state of New York has reached a settlement with the company that involves a small financial penalty and promises of improved data security.
Requiring epinephrine auto-injectors to be available in schools in case a child has a life-threatening allergic reaction isn't necessarily a bad idea.
One of the conveniences of Uber is that, rather than trying to figure out to flag down a taxi in every possible language and culture, you can use the same service to hail a ride in dozens of countries on every non-Antarctica continent.
Twitter might be a hugely popular social media platform, but for all its influence and reach, the company is not exactly minting money. So it may not come as a surprise that Twitter is once again the subject of merger rumors.
Amid recent reports of Verizon Wireless customers getting dinged on their bills for going over their monthly data allotments, some of these subscribers say they are going over their data limits because Verizon stopped sending them overage alerts.
The Samsung Galaxy Note 7 is currently under recall following reports of smoking and exploding batteries, but as we noted in previous stories on this matter, consumers have raised similar overheating and smoking concerns about earlier Galaxy devices.


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Behind the Numbers
Copyright 2009
Friday, February 18, 2011; 11:11 PM
The public's take on Sarah Palin remains deeply split along partisan and gender lines, according to the new Washington Post-ABC News poll, and among women, the gap between Democrats and Republicans is even wider. Crosstabs on these questions below. Q. Do you have a favorable or unfavorable impression of Sarah Palin? ---Favorable-- -Unfavorable-- NET Strongly NET Strongly All 43 20 52 34 Democrat 21 9 77 57 Independent 45 18 47 32 Republican 76 42 20 6 Men 48 20 46 29 Women 39 20 57 39 Among women: White 45 23 51 37 White/Suburb 50 26 46 33 Democrat 17 8 81 62 Independent 41 16 52 36 Republican 78 49 20 6 Q. If Palin runs for president in 2012, would you definitely vote for her, would you consider voting for her, or would you definitely not vote for her? Definitely Would Definitely would consider would not All
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Los Angeles, CAUSA
Hometown: Los Angeles
April 7, 2012
I am an advanced photographer and a naturalist.
Hi everyone, Mike Cheng here. I took my first photo when I was 7 and has been shooting photos ever since.
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Jet is a stunning dark bay who turns heads with his lovely movements and kind eyes. Jet will bring home the ribbons all day at first and second level dressage…$25,000
Orion is an absolutely gorgeous Crabbet* Arabian gelding with perfect conformation and unlimited performance potential. His upper-level movement is very…$10,000
Dreamer is a flashy, tobiano gelding from the reining family of Hollywood Dun It. Turning 3 this past May, Dreamer has been worked with on the ground and…$2,500
We have many miniature donkeys for sale at this time. Foals, yearlings, jacks and bred jennets. All different colors. Inquire or check out our website…$1,000
Navesink is a 5 year old off track thoroughbred. Has been started under saddle as hunter/jumper. Owner doesnt have time to properly train. Navesink cross…$1,500
Duchess is a 15.2h 7 year old Percheron cross mare with three big, free moving gaits. She rides w/t/c, and will happily trot ground poles, cross rails…$7,500
Daisy is a 6 year old 13.1hh welsh cross mare. Daisy was purchased to be used as part of our lesson program, but was smaller than we realized and we have…$4,000
Conformationally correct, she's an unnamed two year old in race training. She's never been raced or worked. She is related to two stake horses, and a Maryland…$15,000
Brantford, ON


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The color of royalty, luxury and romance. I am wise, mysterious and ambitious.
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I love living. I love learning. I am in love with my family!
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