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A series of car washes Friday through Sunday are being staged to help raise funds to bury the family man who died of injuries in an incident that ended a birthday party.
RIPON – The Restuccia garden featured in the 14th annual Ripon Garden Club September Stroll can be encapsulated in just one word: elegance.
RIPON - The Ripon Chamber of Commerce will present the 27th Annual Main Street Day & Car Show in Ripon on Oct. 15 from 9 a.m. to 3 p.m.
RIPON - Coffee Break Ministries at First Christian Reformed Church, 305 Boesch Drive, is inviting all women to join a new session beginning Tuesday, Sept. 6.
PLEASANTON - Seven stages of continuous entertainment is high on the list of many who will attend the 146th Scottish Highland Gathering & Games, set for this Saturday and Sunday at the Alameda County Fairgrounds in Pleasanton.
The mercury is close to hitting the century mark. It's hot. And the air is dry.
LATHROP – When Rachel Conde learned that her infant daughter was afflicted with a disorder that affected the survival of her red blood cells, she was crushed.
Davis requires its city manager to live within its city limits as a condition of employment.
The next segment of the Tidewater Bike Path is expected to be in place by spring.
STOCKTON - At the half-way mark in a 13-day, 200-mile march to Sacramento, farm workers stopped at the San Joaquin County Courthouse Monday to remember a 17-year old pregnant farm worker who died from heat stroke in 2008.
Assemblyman Bill Berryhill will discuss California politics at the State Capitol during the South San Joaquin Republicans meeting on Tuesday, Sept. 13, at 6:30 p.m. at Chez Shari, 305 N. Union Road on the second floor of the Manteca Golf Course clubhouse.
East Yosemite Avenue between Commerce Avenue and Spreckels Avenue is a bit quieter these days.
Stockton's pending decision to pull the plug on its redevelopment agency has gotten the attention of Manteca's elected leaders.
The seventh annual Agape Villages Foster Family Agency's Golf Tournament sponsors are urging registrations for their Friday, Sept. 9, event scheduled at the Manteca Golf Course.
Lathrop Gateway - a massive residential and business park on Manteca's doorstep northwest of McKinley Avenue and the 120 Bypass - is expected to generate a ton of traffic.
Page 586 of 950
The City of Ripon is hoping to qualify for a pair of projects via the Congestion Mitigation and Air Quality Program.
The purpose of Point Break is to better the behaviors, values and attitudes of students on campus and in their communities. To help celebrate and ...
The rent squeeze continues.
Molly Mitchell is paying $100 more a month for her apartment than she did at this time last year.
Manteca is using the pending increase in minimum wage on Sunday to strengthen retention of part-time Parks & Recreation employees.
November might have been the first month where most people stopped watering their lawn – even before California's drought reworked the way that most of ...
Due to Christmas falling on Sunday, garbage and yard waste collection in the City of Manteca takes place a day later this week.
They say Christmas is for families.
Don't ever tell Dottie Avery that a 96-year-old can't do something.
The Ripon Police Department just added an Unmanned Aircraft System.
The Christmas Guardian Angel Program at Doctors Hospital of Manteca has been alive and well this yuletide season with employees buying and wrapping gifts for ...
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This project started several years ago when I first saw Raspberry Pi embedded into a Gameboy case. Sadly my electronics skills were nowhere near the level required to assemble it. Now that my skills are finally up to par for the challenge the whole thing just didn't feel practical enough.
First thing that I had issues with is that the whole thing wasn't modular at all and any fault that might occur within the unit would take at least some soldering to fix. Second thing is that when I picked up my old Gameboy before ordering the case, it felt too small for everything I wanted to put in it.
Thus I decided to make a custom enclosure, and being how I don't own a CNC or 3D printer it got made with hand tools.
I got a lot of the inspiration from PiGRRL2 and numerous projects here on Instructables, as well as Ben Heck's Show on youtube.

subset: commoncrawl


text:
|Affiliated with the ARRL
|Share a Radio
|Local Area
Radio Clubs
| Buy-Sell-Swap
to learn What's
New ...
to the Iowa City Amateur Radio Club (ICARC) home page, your Internet World Wide Web link for Amateur Radio in Iowa City and Johnson County, Iowa.
For complete information about the club, please click on the "About ICARC" topic in the menu bar above. This page contains a great deal of information about the club, including membership requirements, a membership roster, club officers, a brief history, club incorporation documents and by-laws, and details on a wide range of club activities.
or by "snail mail" at: ICARC, PO Box 4, Iowa City, IA 52244-0004.
ICARC meetings are normally held on the second Wednesday of every month at 7:30 PM. For current meeting information, please see the "Upcoming Events" section, below. Visitors are most welcome.
in becoming a member? Please see the "Membership"
section on the "About ICARC" page for details and a
membership application form.
Upcoming Events
February 2017 Meeting
The February meeting of the Iowa City Amateur Radio Club will be held on Wednesday, February 8th at the American Legion Hall, located at 3016 Muscatine Avenue in Iowa City. Be sure to watch this web page for updates.
The formal meeting begins at 7:30 PM.
- Program: Linked repeaters in IC area
- John K0GH
Note: Before the meeting, we usually have an informal get-together for dinner, also at the American Legion Hall. Please feel free to join us there between 6:00 and 6:15 PM.
(Click on any of the highlighted addresses above for a Google map showing its location.)
|Click on the icon to the left to visit www.emergency-radio.org for more information about Amateur Radio's emergency capabilities. The emergency-radio.org web site is provided by the ARRL.
Real-Time Propagation Information
|Solar X-Ray Flux:
|Geomagnetic Field:
For weekly propagation bulletins, please visit the ARRL's W1AW Propagation Bulletins web page. A new bulletin is posted every Friday. Also, N6RT's excellent Propagation page is a great resource.
Last updated January 8, 2016 by ACØXY


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I am harassed neighbor - can you help me?I am terrorized by the childr
Customer Question
I am harassed
- can you help me?
I am terrorized by the children and yelled at by a neighbor. Tonight I just said goodbye to my daughter and the neighbor put a "cap" on top of my fence post. He then called my name and jumped on top of my fence and said it was my onus to prove I am not crazy and that the fence belongs to me.
The fence does belong to me as does the fence post. There is a LONG history with this fence. The previous owner put up her fence 1 ft and 6 inches inside HER property line and allowed the neighbor to ATTACH his fence to her fence post.
The neighbor wants me to put up a new fence and have it surveyed on my own dime as it's My owns to prove.
I have a platt map of the fence line that proves my ownership and he is a
- NOT NEW TO THE NEGHBORHOOD - but recently purchased (in February) the house next door with the fence in question. His wife yelled at me NOT TO SPEAK TO HER KIDS IN "THAT TONE OF VOICE" and the kid had climbed
1 year ago.
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Andrea, Esq.
replied 1 year ago.
Hi, my name is ***** ***** I will do my best to help you out of this situation,
I am not sure that mediation would work with a neighbor who is so bent starting an argument with you and then blaming you for this. I did not understand what else this attorney had done for you to try and correct the problem. In 1 or 2 sentences, please tell me what steps this attorney has taken or has told you to take, just so that I do not repeat something you have already tried.
Thank you an I look forward to your reply,
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replied 1 year ago.
In response back to you about what advise my attorney gave me as did the police - they could not help. All I was offered was to not talk to the neighbors (by the police) and advised to seek mediation then a summons to appear delivered to the neighbors and so forth - many forms and lots of time I can not afford let alone a bunch of money.I need to feel safe in my own home.
I need to obtain a cease and desist (which the police tell me is only for family disputes)
There seems to be no way I can stay ahead and remain in control of this situation except to move and I do not or did not ever want to do that and am now faced with threats as to my personal mental stability (my mother had Alzheimer's - my neighbors behind me are hiding behind the fact that they have an adult foster home for Alzheimer's patients. The neighbor's beside me seem to be after my land and my fence. I don't know how to defend myself with no alternative actions allowed. It's have loved to had a picture of that man on my fence and a video of him telling me "if you touch that cap atop MY FENCE POST" it and it's a civil matter between you and me. He deliberately did the "fence and cap thing" and I see no alternative except in retribution for his actions I can paint my fence glow in the dark white and the post too - or I can ignore him and the fence but every day means I get more anxious and more hateful towards him. I can not believe that he is unaware of this and that there is MUCH MORE beneath his outward hostilities than meets the eye. Such as, I believe he has his parents who were sitting on the veranda as his witness's goading him on because they want to have the fence line re-surveyed. If I have it resurveyed I will have lost the one thing that keeps people OFF my back and my property - the previous owner was "smart enough" to have the fence put in 1 foot and 6" according to the 2007 platt map from the neighbors yard - if they put up a fence they either have to put it on my property, have their own
(which I believe they already had) and they don't want to leave a 1'6" between us - I'd THINK that would be wonderful!!!!!:)There is a lot at stake here - my home, my life style, my future and my happiness not to mention going to the poor house and dying there.What to do?
Thank you sincerely(###) ###-####phone ( I don't have text just voice mail)
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Hotfrog NewZealand provides information regarding Mitai in Rotorua. Mitai is located at Mitai Maori Village 196 Fairy Springs Rd, Rotorua and provides Glow Worms services. Contact them on + 64 7 3439132 or by visiting them on their website http://www.mitai.co.nz.
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Bard High School Early College
Por el momento no tenemos ninguna oportunidad de voluntariado, trabajo o eventos.
Ingresa o regístrate para enterarte cuando nuevos avisos o eventos sean publicados!
Sobre nosotros
Bard Early Colleges are founded on the belief that many high school–age students are eager and ready for the intellectual challenges of a college education. We provide younger scholars with a tuition-free, credit-bearing college course of study in the liberal arts and sciences following the 9th and 10th grades. Students are taught by college faculty in seminar classes; they receive up to 60 college credits and an associate in arts (A.A.) degree from Bard College, concurrently with a high school diploma.
Now in its second decade, the Bard Early Colleges serve over 1740 students at campuses in Manhattan and Queens, New York; New Orleans, Louisiana; Newark, New Jersey; the Harlem Children's Zone in New York City; Cleveland, Ohio; and Baltimore MD. Since 2003, Bard Early Colleges have awarded 1825 A.A. degrees.
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Fecha de creación: 2001
Número de identificación del gobierno: 14-17130-34
Email: Ingresa para ver las direcciones de email.
Página(s) web:
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Teléfono: 212.995.8479 xt 4074
Fax: 1.866.713.5994
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Since Jerg reported the same difference with his HE-560 Focus Pads, I'm starting to think maybe Hifiman already made this change a while back, quietly...
I did purchase the previous HE-560 from GrizzlyBeast, who I'd assume purchased it pretty early on.
Perhaps that's why I perceived my old pair as being "bright".
This pair... I can hardly call it "bright".


text:
Thornton NH Real Estate & Homes for Rent
3 Properties Found
The median home value in Thornton, NH is $167,500.
This is
lower than
the county median home value of $210,200.
The national median home value is $177,414.
The average price of homes sold in Thornton, NH is $167,500.
Approximately 65.39% of Thornton homes are owned,
compared to 0% rented, while
34.62% are vacant.
Thornton real estate listings include condos, townhomes, and single family homes for sale.
Commercial properties are also available.
If you see a property you're interested in, contact a Thornton real estate agent to arrange a tour today!
Sort Results:
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48 Orris Rd H-3 Lower Thornton, NH 03285
Courtesy: O'Rourke Realty Terri Qualters
View additional info
Great 1 bedroom unit with 2 baths! Close to Welch- Dickey Hiking Trails and only 6 minutes to Waterville Valley. Use of outdoor pool in the summer. Tenant pays for Propane fuel, electric, and internet included. Washer Dryer on premises and shared. 1 cat may be considered, no dogs! good Credit Score and References are needed.
3261 Rt 3 Thornton, NH 03285
Courtesy: O`Rourke Realty Joseph Monagle
View additional info
Nice two bedroom with in unit w/d hookup Pets considered clean, fresh and ready. First and last due. Background and credit check required. Realtor has ownership interest
850 Nh Rt 49 Thornton, NH 03285
Courtesy: Alpine Lakes Real Estate Inc. Joseph Macord
View additional info
Available for seasonal rental till end of June then booked through Summer at $1500/week. Available for next Winter seaonal. Spectacular spot with deck and 340 ft on the Mad River right on the way to Waterville Valley and NH White Mt National Forest area for all your Winter season enjoyment Efficient FHA heat. Georgeous wood interior and tile flooring. Washer/Dryer, Dishwasher. Great location with easy access to I-93 to Loon, Canon Mt PSU and Plymouth, for all your needs.
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Thornton ZIPs03223 Homes for Rent 03285 Homes for Rent


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Breathe for Life
How to Reduce Stress and Enhance Your Fitness
By (author) Sophie Gabriel
Format: Paperback / softback
Normal Price: $28.45
Your Price: $25.61 AUD, inc. GST
Shipping: $7.95 per order
You Save: $2.85! (10% off normal price)
Plus...earn $1.28 in Boomerang Bucks
Availability: Available, ships in 8-11 days
Breathe for Life by Sophie Gabriel
Book DescriptionExplains the benefits of good breathing and presents step-by-step directions for breathing exercises and techniques, amply illustrated with photos and diagrams.
Buy Breathe for Life book by Sophie Gabriel from Australia's Online Bookstore, Boomerang Books.
Book DetailsISBN: 9781591200024
(228mm x 155mm x 11mm)
Imprint: Basic Health Publications
Publisher: Basic Health Publications
Publish Date: 1-Jan-2002
Country of Publication: United States
Other Editions...
Books By Author Sophie Gabriel
Breathe for Life, Hardback (January 2002)» View all books by Sophie Gabriel
Explains the benefits of good breathing and presents step-by-step directions for breathing exercises and techniques, amply illustrated with photos and diagrams.
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Founded by Pierre Omidyar in 1995, eBay has created a powerful marketplace for the sale of goods and services by a passionate community of individuals and ...
Advertisers. Target Your Audience: Increase Access to Web and Mobile Publisher Inventory; Gain Transparency into your Active Campaigns; Target Campaigns ...
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text:
Ok, ok...... Zipit twisted my arm and won't let go!I guess I'm in if there is enough others join in.
Oh now zipit! Don't act so innocent! you know you did!
I know nothing about small quilt swaps so need some information before I consider it. So, how about some details?
Okay, that sounds like something I could do. What size do people usually do? And, when are we talking about doing this?
Page created in 0.356 seconds with 37 queries.


text:
The 1,000 homeowners with mortgages from the London Borough of Lewisham are paying 10.25 per cent and the 350 with loans from the Borough of Islington are paying 10.58 per cent. The Borough of Barnet is charging more than 9 per cent.
Local authorities are obliged under the right-to-buy legislation to make mortgages available to their council house tenants. They must charge the higher of two rates - the average cost of their own borrowing or the 'standard national mortgage rate' stipulated by the Department of the Environment. The standard rate, which is the average charged by the 15 largest building societies, was cut to 8.55 per cent on Tuesday. But because councils such as Lewisham, Islington and Barnet had fixed-rate debts, arranged when interest rates were higher, they cannot pass on the rate reduction.
Even authorities which are borrowing at low rates, such as Mole Valley District Council in Surrey, are hard pressed to match building society charges. Mole Valley is cutting its rate to 8.8 per cent.
When societies charged more than 15 per cent for mortgages in 1990, councils were forced to charge similar rates even if their own borrowing costs were lower.Reuse content


text:
Adam Smith
Adam Smith is an entrepreneur, speaker and writer. He resides with his family in Illinois. Find out more about Adam at ASmithBlog.com/about.
Articles by Adam Smith
6 Steps to Discover Your True Self
When you understand who you are meant to be, your purpose will finally become bigger than your fears.
November 17, 2016


text:
Theory of Machines
ISBN/ASIN: 812192524X,9788121925242 | 2005 | English | pdf | 1071/1071 pages | 17.4 Mb
Publisher: S Chand & Co Ltd | Author: R.S. Khurmi, J.K. Gupta | Edition: 14th
Including colour plates, this work serves as a textbook for students of B Tech. It covers: Kinematics of Motion; Simple Harmonic Motion; Velocity in mechanisms; Friction; Belt and Rope drives; Toothed gearing; Gear trains; gyroscopic couple; Turning Moment; Brakes; Govenors; Steam engine valves; Reversing gears; Reciprocating massses; and more.


text:
Inclusive Leadership through Reflection, Data Analysis
Casual observation is an inadequate method to determine the degree of inclusivity within an academic unit because it does not take into account implicit bias, the perspectives of others, or the wealth of data that could indicate room for improvement. On the surface, an academic unit may look inclusive�there may be visible diversity among the faculty�but diversity is not synonymous with inclusivity. Faculty members may seem collegial, but how do faculty from underrepresented groups feel about the climate? Policies and practices may seem fair and unbiased, but are they?
- Inclusive Leadership through Reflection, Data Analysis
- Social Media: Narcissistic Meaning Construction?
- Data-Informed 'Courageous Conversations' Help Change Policies, Transform Culture
- Managing Budget Cuts and State Mandates
- Speaking Truth to Power


text: Bentley Men's Metallic Silver ' Motors' Cuff Links Last seen for £177 at FORZIERI. See more Bentley Jewelry. Or subscribe to the latest from Bentley. Get notified when it's back… We check over 450 retailers daily. Be the first to know when it comes back in stock. get a back-in-stock-alert


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Fuse Creativity System Project Guide: Fun Party Themes, Idea for Handmade Cards, And More Paper Crafts from Fiskars
Bonus: Get our newsletter & special offers for free. We will not share or sell your email address. View our Privacy Policy
Latest Comments
"This is an excellent collection for crochet beginners and those of us who have crocheted for years. For me in the early days I had to learn to slow down and count each stitch. This is a main problem for misaligned work. Also understanding what gauge is and being sure that the first stitches and rows match the patterns gauge instruction. Sometimes changing hook size solves a problem. How long have you been crocheting?"
"I've got to Pin this one! This is an adorable craft to make with children while they are home on school vacation this week. Crafting sessions are perfect for February vacation in the cold states of New England. Isn't it great to share special time with children or grandchildren? This is an excellent craft for daycare or the babysitter to share for entertainment."
"I actually thought the magnets were inside the material. It's excellent that they are attached underneath. I reaIly think this is a great idea. I would consider making one for my mother. She has vision problems so not only would this keep her straight pins in place but she'd be able to feel them if concentrating on a project. I'm thinking that a solid color would be a better idea for someone who is elderly and having problems seeing things. Do you agree?"
"The two strand Fold basket is a very clever pattern. Making this and keeping in your kitchen to use it for a catch all. This could be made in two colors and would so cute. The pattern dos not seem too complicate and probably would work up fast. This would make a great gift or use it for a basket on the back of the toilet. It is make with cotton yarn which is very easy to work with. I am definitely going to make this one up."
"The mop or sweeper cover is a great idea. They are so expensive to buy and these would work great. The cover is made with cotton yarn which is great for this purpose. The pattern is very simple to follow and should be able to be worked up in one sitting. I know I am going to make a couple of these for my mop. Great project."
Cross Framed Embossing Card
By: Crafter's Companion
We are adding the craft to your Craft Projects.
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Click here to view your Craft Projects.
This framey embossed board card is a great way to celebrate Christmas, Easter or a Communion! By using the Illusion Embossing Board you can create this beautiful and unique card for a special occasion or holiday.
- Illusion Embossing Board
- 6mm Embossing Tool
- 1 Sheet Of Letter Size Card
- Pieces Of Scrap Card Or Design Paper
- Metallic Card
- Drier Sheet Or Candle
- Embellishments
- Foam Pads
Step 1
Take a piece of cardstock and lay this face down on the board butted up against the raised upstands in the top left hand corner.
Rub the drier sheet or candle onto the wrong side of the card which is facing you. This will make the reverse of the card slippy, and enable the tool to glide smoothly over the sheet.Take the embossing tool and insert into the leader channel at the top of the board.
Step 2
Taking the embossing tool; push it into the leading channel at the top left of the board. Pull the tool towards you until you feel a resistance; this usually means the channel has changed direction or pattern.
Feel you way with the tool until you have completed the outer design of the frame. Push the tool into the leader channel again pulling it down the board until it locates in the second frame, now emboss the second frame. Leave this to one side for later.
Step 3
Take a sheet of Design paper large enough to fit over the second frame design. Hold it in place with low tack tape so the paper doesn't move when you emboss it. Locate the tool into the leading channel and with an even pressure pull the tool towards you until you are lined up to emboss the second frame.
Emboss the second frame then cut it out on the outside of the embossing. Tip If you use a heavily patterned paper it may be difficult to followthe embossed line so turning it over to cut it out may be easier.
Step 4
Take a second sheet of design paper and once again; locating the tool into the lead channel; pull the tool towards you until you have located the 2nd inner frame. Emboss around this frame then cut out around the outside of the embossed line again. Repeat this once more locating the tool into the inner frame channel and cutting out around the embossed line.
Stick the design paper on top and you have instant created a matting and layering effect.
Step 5
Take 2 sheets of scrap paper and lay them on the opposite sideboard as shown in the picture. This leaves only a cross section of the pattern. Lay the metallic card onto the top right of the board (over the exposed shape) then emboss the cross shape omitting the centre score line on both the vertical and horizontal lines from the leading channel.
Cut around the cross on the outside of the embossed line. Add foam pads to the back of the cross and stick into place. Embellish the cross with a small display of paper flowers and sentiments.
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Download apps, toolboxes, and other File Exchange content using Add-On Explorer in MATLAB.
Be the first to rate this file! 8 Downloads (last 30 days) File Size: 1.42 KB File ID: #40614 Version: 1.0
Three Red Candles Trading Strategy
04 Mar 2013
A MATLAB trading strategy based on a candle stick pattern.


text:
Sports nutrition: strengthening your immune system
How the right nutrition can help prevent coughs, colds and flu in the winter
By Andrew Hamilton BSc Hons MRSC ASCM
You can follow all the fancy training programmes and take all the exotic supplements you want, but if you're laid up with coughs, colds and flu each winter, you're never going to reap the rewards of all that hard training. But the good news is that with the right nutritional foundations in place, you can defend yourself. Andrew Hamilton explains…
It's time to lay my cards on the table – I hate the winter. Yes, I know we get the odd sunny, frosty and crisp day where lovers of the great outdoors can enjoy the scenery without hoards of summer tourists. And yes, there are other pleasures too, such as the feeling you get when snuggled up by a log fire with a wee dram on a snowy or frosty night.
But let's be brutally honest here; the reality of winter is generally very different. Wet, gloomy, dark and depressing days are the norm, and when it does snow, the half an inch of muddy-coloured slush that results rapidly brings the transport system to a grinding halt. And just to add injury to insult, there is the dreary assortment of winter illnesses that inevitably do the rounds - coughs, colds, flu, chest infections and even the odd dose of the winter vomiting virus! The good news for those who can't fly Equator-wards is that while you can't stop the inevitable progress of planet Earth around the sun, and the onset of winter, you can seriously bolster your immune defences by paying attention to your nutrition.
Why does immunity suffer in the winter?
The first and most obvious question to ask is why coughs, colds and flu (collectively known as upper respiratory tract infections, or URTIs) are rife in the general population during winter, yet almost disappear during the summer months. The answer has a lot to do with the structure of your immune system and the way it interacts with the environment.
The immune system
Your immune system is a miraculous defence network whose job is to protect you against the thousands upon thousands of potentially harmful bacteria and viruses that buzz around throughout the year. This system has two main components:
- The 'innate' immune system – the first line of defence, which is designed to stop invaders from entering the body in the first place. The innate system is made up of physical barriers (eg the skin and epithelial tissues of the lungs, nose and intestinal tract), chemical barriers (eg the high acidity of the stomach, and the fluid secreted by the tear ducts) and cellular barriers (eg phagocytic cells, whose job is to engulf invaders).
- The 'acquired' immune system – the second line of defence, employing a large number of different cell types, which not only communicate with each other, but also work in cooperation to help the body recognise and defeat the invaders that have managed to breach the first line of defence. Your acquired immunity is the reason you don't (usually) have a second bout of the same virus once you've recovered from the initial illness. Even when an unfamiliar pathogen breaches your initial defences, a healthy acquired immune system can ensure that any subsequent illness is far shorter in duration and less severe than it would otherwise be.
These two immune components work synergistically to help defend you against winter's worst, but unfortunately, they have a much harder job during the cold, dark months, for the following reasons:
- Air temperature and central heating – in winter the air is cold and this makes it dry. This tends to dry out the epithelial tissues, which form part of your innate immune system and are especially protective against URTIs. This in turns reduces their efficiency, making an infection more likely. The situation is made even worse by central heating, because cold dry air becomes even drier when warmed. Note too that, contrary to popular belief, exercising outdoors in wet and windy weather is less likely to precipitate an URTI, because wet or damp air is moist and so less drying for the throat and nose than crisp, cold air!
- Air quality – you've probably noticed that the weather outside in winter isn't great! This means that in most homes and offices, the windows are firmly shut, which not only recycles the air, but also the bugs floating around in that air, increasing your risk of exposure to pathogens. If you work in a large office, the chances are that the air-conditioning system will do an excellent job of making sure you get exposed to your fair share of your colleagues' winter bugs!
- Nutrition – is extremely important for immunity. Unfortunately, the quality of our nutrition often nosedives during the winter months – at the very time it really needs to be optimised! For example, an ample supply of vitamin A is essential for the innate immune system to operate at full capacity. However, in winter, nutrients like vitamin A (found in red, orange and dark green fruits and vegetables) tend to be in shorter supply in the diet because many people consume much smaller quantities of fruits and vegetables, preferring warm, stodgy and comforting foods instead. The same is true of the acquired immune system, which needs an amply supply of a wide range of nutrients to operate at full potential. Any shortfall in just one single nutrient can adversely affect immunity. This explains why your immunity can be used as an excellent barometer of your overall nutrition status. The post-Christmas surge in URTIs is no coincidence either; Christmas is invariably associated with increased alcohol intake (a known immune depressant), less than healthy 'seasonal fare' and the all too common stress and fatigue that accompany the season, all of which deplete immunity!
Key nutrients for immunity
OK, given the above facts, what are the basic rules for bolstering immunity during the winter months? I believe that it's best to divide the advice into two areas:
- Day-to-day nutrition – ie, the kind of dietary principles you need to be following everyday regardless of your training routine;
- Exercise nutrition – ie, what you need to think about before, during and after training.
Day-to-day nutrition
The key here is to ensure that your body is amply supplied with all the nutrients required for immune health, which means eating the highest-quality diet possible, ensuring that the bulk of your diet consists of natural, wholesome foods with plenty of fresh fruits and vegetables, and the minimum of junk/fast/processed or sugary/refined foods. Make sure too that your alcohol intake is within recommended limits for health, as too much can result in significant immune depression. The following nutrients and foods are especially important for maintaining maximum immunity:
- Vitamin A – well supplied in liver, eggs, all orange and red fruits and vegetables such as carrots, sweet potatoes, apricots.
- Vitamin C – found in citrus fruits such as oranges and grapefruits, kiwis, all the berries, also well supplied in tomatoes and peppers.
- Vitamin D – good sources include eggs, milk, butter, cod liver oil (see box on supplements) and some other fish oils.
- Essential fatty acids (ie omega-3 and omega-6 oils) – good sources include all the fatty fish (trout, sardines, herrings, salmon, mackerel, pilchards, etc) as well as unrefined whole grains and nuts and seeds, especially, hemp, flax, walnuts and pumpkin seeds.
- Zinc – a vital immune nutrient; good sources are high quality, lean cuts of meat and fish and shellfish; also found in whole grains and some nuts and seeds, such as walnuts and pumpkin seeds.
- Selenium – well supplied in unrefined whole grains (eg wholemeal bread), all seafood and some nuts and seeds, especially Brazil nuts.
Post-exercise nutritional strategy
In recent years, a number of studies have shown that low carbohydrate consumption is associated with increased levels of stress hormones and lowered immunity. The reason is that when carbohydrate stores are low, vigorous exercise promotes a process known as catabolism, where body tissue such as muscle is broken down in order to provide energy. Catabolism is associated with higher levels of circulating stress hormones such as adrenaline and cortisol, which have a negative effect on immunity. If you're prone to winter URTIs therefore, you need to try and ensure that in addition to the general dietary practices above, you keep your carbohydrate levels topped up at all times, so that you're not training with depleted levels of muscle carbohydrate (glycogen). Here are some guidelines that will help you do just that:
- Dietary carbohydrate – Ensure your everyday diet provides an ample supply of carbohydrate at all times, with around 60% or more of calories from carbohydrates (unprocessed, whole grain breads, pasta and cereals, rice, corn, all types of fruits and vegetables, beans, peas and lentils). This is important, even on days when you don't train, because it's during these rest days that you really can top up depleted glycogen reserves. If you train in the evenings, make sure you consume sufficient carbohydrate both at breakfast and lunchtime;
- Carbohydrate drinks – For longer (60+ minutes) or more intense training sessions, you should consume 500-1000mls of a 6% carbohydrate drink (around 60 grams of carbohydrate per litre of water) each hour during training. This will help to reduce the extent of carbohydrate depletion during exercise. Recent research suggests that carbohydrate drinks containing small amounts of protein may be even more efficient at reducing muscle breakdown during exercise and these may be worthwhile considering for those seeking maximum protection;
- Diets – Avoid low- or reduced-carbohydrate diets such as the 'Zone' or 'Atkins' diet; as well as making you feel tired and lethargic when you train, they will do your immune system no favours!
Do supplements help boost immunity?
It's at this time of year when we're bombarded with adverts for supplements claiming to boost our immunity, but how many really do what they say on the tin? The answer, unfortunately, is 'not that many'. The complexity of the immune system is such that there's no single magic immune-boosting bullet. However, some products have been scientifically investigated and are worth considering (see below). Bear in mind, however, that no amount of supplementation can make up for an inherently poor basic diet!
Cod liver oil – It's been around for ages and now scientific evidence suggests that grandma really did know best after all! Cod liver oil is exceptionally rich in vitamins A and D; we've already discussed vitamin A, but new research indicates that vitamin D is a powerful immune stimulant. Indeed, because we can synthesise and store vitamin D in the skin when exposed to spring and summer sunshine, some researchers now believe that this increased level of vitamin D is a major factor in our improved immunity during the summer months. However, it's important to note that it takes time to accumulate increased levels of D when supplementing and it's best to begin supplementation during the early autumn for maximum protection.
Vitamin C –The notion that vitamin C might be beneficial for combating URTIs is regarded as a universal truth by much of the general public, but unfortunately the evidence is somewhat mixed; some studies have shown that vitamin C supplementation reduces the incidence of URTIs, while other studies have reported no benefits. On balance, though, the evidence suggests that some modest daily supplementation (around 500mg) is worthwhile.
Multivitamin/mineral – Although it's important to ensure that the quality of your diet is as high as possible, a daily broad-spectrum multivitamin/mineral can be useful to ensure there are no nutritional shortfalls in the key nutrients required for immunity, and is worth considering, especially if your lifestyle is hectic and eating patterns erratic.
Echinacea – There's evidence that the popular herb Echinacea, when taken immediately at the onset of a cough or cold, shortens its duration. It's true that a number of early studies on this herb failed to find any benefit, but it turned out that this was because the products used in the trials contained very little active ingredients. It's important therefore that if you take it, you use a standardised Echinacea product, rich in active constituents.
Garlic, chilli and ginger – these products have known antiviral and antibacterial effects – great news for curry lovers out there! They can also be used in a number of other dishes.
Probiotics – Foods such as live yoghurt, yoghurt drinks and other fermented products containing 'friendly' bacteria (probiotics) have been shown to enhance immunity in those who are physically active, and they are most definitely recommended after antibiotic treatment (which kills all bacteria in the gut, including the friendly bugs). However, we really need more research in this area before we can confidently recommend routine daily use of these products specifically to boost immunity.
Whether you love or hate winter, coughs, colds and flu are something you'll most definitely want to avoid. The good news is that while you can't always manipulate your immediate environment, you can seriously bolster your immune defences courtesy of some simple nutritional guidelines. Even better, these guidelines will also improve your energy levels and promote a sense of wellbeing – even if, like me, you hate winter!
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jQuery 1.3 with PHP
jQuery 1.3 with PHP
Pa--t Publishing | ISBN: 1847196985 | PDF | 248 pages | 3.5 MB
Book Description
This is the first book in the market that will ease the server-side PHP coder into the client-side world of the popular jQuery javascript library.
This book will show you how to use jQuery to enhance your PHP applications, with many examples using jQuery?s user interface library jQuery UI, and other examples using popular jQuery plugins. It will help you to add exciting user interface features to liven up your PHP applications without having to become a master of client-side javascript.
This book will teach you how to use jQuery to create some really stunning effects, but without you needing to have in-depth knowledge of how jQuery works. It provides you with everything you need to build practical user interfaces for everything from graphics manipulation to drag-and-drop to data searching, and much more. The book also provides practical demonstrations of PHP and jQuery and explains those examples, rather than starting from how javascript works and how it is different from PHP.
By the end of this book, you should be able to take any PHP application you have written, and transform it into a responsive, user-friendly interface, with capabilities you would not have dreamed of being able to achieve, all in just a few lines of javascript.
What you will learn from this book?
Integrate jQuery into your PHP applications
Add tabs and accordions using the jQuery-UI project to make your pages easier to read
Validate forms locally and remotely
Enhance your existing form controls, optimize large select-boxes, build auto-suggest fields for your forms.
Manipulate images non-destructively
Manage your files and directories
Create your own jQuery plugins
Write a weekly calendar
Use a drag/drop mechanism to sort lists and create hierarchical menus
Paginate, order, and search large data sets
Who this book is written for?
This book is for PHP application developers who want to improve their user interfaces through jQuery?s capabilities and responsiveness. Whether you are familiar with jQuery or have only dabbled a little with javascript, this book will provide you with numerous practical examples of how to improve your application.
About the Author
Kae Verens
Kae Verens has worked in software and web site development for over 11 years, and is an owner-manager of a web-design company in Ireland. He enjoys writing innovative solutions for customer problems, and taking existing software and improving on it.
Kae is the original author of KFM, a very popular PHP and jQuery file manager. He is also the primary developer of Webworks WebME, a user-friendly CMS, and is secretary of the Irish PHP Users Group.
When not being paid to code, Kae is a husband and is father to two children, and is learning to play the piano and write music.
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Author: Neit84


text:
Chanel is one of the most acclaimed, and beloved, fashion houses. The Chanel logo (a "C" facing forward, and other backward, overlapping) is recognizable worldwide.
The house of Chanel was established by French fashion designer Gabrielle "Coco" Chanel in 1909.
Chanel insisted that women should be as comfortable in their clothing as their male counterparts. Her philosophy of practical clothing made it fashionably acceptable for women to wear trousers. We also owe the genius concept of "the little black dress" to Chanel (see reference 1).
Tweed suits accessorized with multiple strands of faux pearl and gold chains, and quilted handbags with straps of gold chains, are the signature characteristics of Chanel fashion.
Over 150 boutiques worldwide bearing the Chanel name offer clothing, accessories, fragrance, cosmetics, fine jewelry and watches (see reference 2).
Fun Fact
In 1924, the iconic Chanel No. 5, the first fragrance to bear a designer's name, was introduced. It still tops the list of the best-selling perfumes in the world (see reference 3). When asked where perfume should be worn, Chanel answered, "in the places you want to be kissed" (see reference 4).
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- Photo Credit Image by Flickr.com, courtesy of Josh Pesavento
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