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Video Tour
Excellent Starter in Family Friendly Barrie
An affordable entry into the Barrie market or smart investment can be found at 289 Browning Trail. This semi-detached home has been lovingly maintained and is situated in a family friendly neighbourhood walking distance to schools and green space.
The front door opens to the bright foyer and to the left is the spacious eat-in kitchen which has been recently updated with new flooring, counters & tile backsplash. An upgraded large window floods the space with natural light and a sliding door walkout takes you to the side yard. Just off the kitchen is the open living/room dining room. This bright space has upgraded flooring, a large picture window, and another sliding door walkout, this one to the back deck.
The upper level has three generous bedrooms, all with newer durable laminate floors and ample closet space. They share the main 4-piece bath with a ceramic tile floor and tiled tub/shower.
There is more finished space on the lower level, including an extra guest bedroom and a combination laundry/4-piece bath.
Outside, the back yard is fenced with lots of room for kids to play and there is also a garden shed for storage.
289 Browning Trail is located in a central Barrie area with easy access to schools, parks and public transit. Shopping on Barrie's Bayfield Street is also close at hand. With recent updates, this home is move-in ready for first time buyers or investors looking to add to their portfolios.
Property Features
- Multiple Walkouts


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We will train you in any/all of the above and cover your expenses for your travel to and from the venue and supply you with money for one meal per day.
Please complete the form if you would like to volunteer with us.

subset: commoncrawl


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I would think that chidfree meant you had no cedhirln, not that you didn't want them, just from a grammatical standpoint if nothing else. Are you really so perfect that you've never made a decision based on your situation at the time and the facts you had on hand, only to change your mind later on when your situation changed or you learned knew facts?The decision to have or not have cedhirln is a very emotional one. It's not unusual for a person to feel that they didn't want them at one point in their lives and then change their minds later on due to any number of reasons, including realizing that you're approaching a time when you won't be able to have them anymore. We also have a biological desire to procreate that's kind of hardwired into us and is very difficult to overcome. I think you need to practice more compassion and understanding for others and realize that changing your mind doesn't always mean that you lied, to yourself or anyone else, it just means you changed your mind.
Marian McPartland
Marian McPartland was born as Margaret Marian Turner in Windsor, England on March 20, 1918. She is a jazz pianist, composer, writer, and was the host of Marian McPartland's Piano Jazz on National Public Radio until she stepped down on November 10, 2011. She has won many awards and received several honorary degrees over the years.
Marian McPartland at Wikipedia.
Marian McPartland at NPR.
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Have you ever noticed that some of the people or organizations you follow on Twitter or Facebook send out their messages and announcements in "clumps," say five or ten at a time? It can get to be a bit overwhelming for followers, and earlier in our social media endeavors at ALPS we were guilty of the same thing.
Data from HubSpot's social media expert Dan Zarrella indicates that it is best to temper your micro-messaging through stacking or buffering. Enter Buffer. Yes, there are other applications for this such as HootSuite, but Buffer is the application that I have trialed over the last few months and it seems to do a good job.
Buffer is a super simple app that allows you to add all the great articles you find to your Buffer account. They are then posted for you at optimal times, well-spaced out during the day, even weekends. There is no hassle of scheduling individual tweets and you never inundate your followers with messages
According to the company, people that start to Buffer their Tweets increased clicks on links they posted by 200% within 2 weeks of using, and the amount of retweets doubled on average. Additionally, Buffer users increase their follower count by 104 followers within 3 weeks on average.
Whether this is the case for every Buffer user is another matter. However, the app works well enough for us here at ALPS and is very user friendly.
The app works with an algorithm based on Buffer's research for Twitter peak times. It then picks four default times spaced out in during peak hours between 8am and 8pm. Of course, you can go to your settings and change timings if you want.
Buffer's browser extensions (Chrome, Firefox and Safari) make it easy to Buffer articles from any website you're reading.
Buffer has already integrated with a few RSS Reader and Twitter Apps that want to make a Buffer button available for their users. Initial findings suggest that users enjoy using the app longer, because they can just continue reading and hitting the Buffer button, without ever flooding their stream.
There is a free version of Buffer that will allow you to set up your micro-messaging posts to one Twitter account and one Facebook account (a relatively new feature) and test the app for yourself.
If you're big into Tweeting or posting to Facebook, give Buffer a try. Again, this is one of many such dashboards that allows you to stack your messages, but certainly worth a look.
Learn more about Buffer at bufferapp.com.
Dan Zarrella's optimal timing data research mentioned above can be found here: http://blog.kissmetrics.com/science-of-social-timing-1/
Happy micro-messaging!
Kiffin Hope+ is the Social Media Community Manager for ALPS. He runs the ALPS 411 law blog, working with contributors from around the country. His posts cover tech, cyber security threats, and smartphones.


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Studio Sound and Convenience Worth Buzzing About
For professional-sounding podcasts or a convenient recording tool, the Bumblebee USB mic from Neat Microphones is a great solution. At Sweetwater, we understand that you need a quality mic no matter what you're recording - otherwise, what's the point? This all-you-need mic/interface/stand with its proprietary Bee mic capsule, internal shockmount design, and high-resolution 24-bit/96kHz output makes recording great audio easy anywhere you need. And with the simple onboard mic gain and headphone output controls, and 3-way switchable mic response, you don't have to concern yourself with control apps or additional equipment, the Neat Microphones Bumblebee gives you studio-quality sound with USB mic plug and play convenience.
Neat Microphones Bumblebee USB Microphone at a Glance:
- USB convenience for studio sound anywhere you need it
- Diaphragm designed for versatility and response
- Essential studio tools you need - included!
Sometimes having recording convenience means you have to sacrifice sound quality and time spent cleaning up after an inferior mic - not so with the Bumblebee! The mic itself is a versatile capsule that not only has an onboard gain control but its response is also switchable between neutral, music, and voice, so you'll have flexible recording options without sucking up your computer's processing power with a control app. Another really cool thing about the mic is the swiveling capsule that gives you plenty of placement options to suit your recording situation. The headphone output features its own level control right on the surface of the Bumblebee and offers you zero-latency monitoring while you record. The internal shockmount along with a sturdy adjustable boom arm are designed to keep your tracks free from the low end booms that you get from physical vibrations. Imagine simply tucking your stand, mic, interface, and all of your other recording necessities into your laptop bag and setting off to a songwriting session. Unheard of, right? Well, you can with the Bumblebee!Diaphragm designed for versatility and response
Sweetwater's recordists know that a good, versatile condenser mic is a studio must-have. The Bumblebee's precision-engineered diaphragm is designed to give you accurate, detailed response no matter what source you're recording with it. A gold-sputtered capsule lets you enjoy pristine clarity and broad frequency response to give you plenty of track to mix with.Essential studio tools you need - included!
Your Bumblebee comes with all of the necessities to ensure you have the best sound possible right out of the box. Included is the Honeycomb snap-on pop filter to keep plosives out of your recordings. Every great mic deserves a proper cable, so Neat also includes a custom USB cable designed for specifically to handle digital audio.Neat Microphones Bumblebee USB Microphone Features:
- 24-bit/96kHz resolution provides crystal clear, accurate audio
- External Honeycomb pop filter simply snaps on to mic for plosive protection
- Internal shockmount prevents transfer of low-end frequencies into your recordings
- Custom USB cable provides excellent signal transfer
- Unique vinyl figure for your desk
- User guide assists in operating your microphone


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Is a reconciliation between Kobe and Vanessa Bryant coming? It sure seems that may be the case.
For the second time in two months, Kobe and his wife, who filed for divorce in December, were photographed together. In February, Vanessa attended the Lakers-Hawks game on Valentine's Day and the two were pictured kissing in a tunnel.
On Sunday, Kobe stuck around Staples Center after the Lakers beat the Mavericks earlier in the day to watch Game 3 of the Kings-Canucks playoff series. He and his family watched the game from seats a few rows above the glass. He and Vanessa sat apart from each other with their daughters in between.
I don't know what's going on between them, but they're clearly getting along much better than most couples who are supposed to be in the middle of a divorce.
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Academic achievement, academic self-concept, and academic motivation of immigrant adolescents in Greater Toronto Area (GTA) secondary schools
Areepattamannil, Shaljan
MetadataShow full item record
This study examined the academic achievement, academic self-concept, and academic motivation of 573 immigrant and non-immigrant adolescents in two public secondary schools in the Greater Toronto Area (GTA). Multivariate analyses revealed statistically significant differences between immigrant and non-immigrant adolescents with respect to their academic achievement, academic self-concept, and academic motivation. In addition, supplemental exploratory analyses indicated significant ethnic group differences in academic achievement, academic self-concept, and academic motivation. Surprisingly and importantly, analyses showed the absence of statistically significant gender differences among immigrant adolescents in terms of their academic achievement, academic self-concept, and academic motivation. Results from multiple linear regression analyses provided support for the Self-Description Questionnaire II as a measurement to be used with both immigrant and non-immigrant adolescents. In contrast, support for the Academic Motivation Scale, which is based on the Self-Determination Theory, was not adequately substantiated in the current research for either immigrants or non-immigrants.
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ACADEMIC SELF-CONCEPT, ACADEMIC MOTIVATION, ACADEMIC ENGAGEMENT, AND ACADEMIC ACHIEVEMENT: A MIXED METHODS STUDY OF INDIAN ADOLESCENTS IN CANADA AND INDIA Areepattamannil, Shaljan (2011-09-22)This study, employing sequential explanatory mixed methods research design, examined: 1) the academic self-concept, academic motivation, and academic achievement of Indian immigrant adolescents in Canada in comparison to ...
How academic libraries can support learning in higher education now and in the future. Annual Academic Librarian's Conference in Mexico City, October 29-30, 2009. Invited presentation. Laverty, Corinne (2009)Invited speaker. Annual Academic Librarian's Conference to Mexico City, October 29-30.


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Iowa : Counties : Sioux (2)
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Alton [3 mi. SE] (2)
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Boyden [13 mi. N] (1)
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Orange City is a city located in Sioux County, Iowa. As of the 2000 census, the city had a total population of 5,582. It is the county seat of Sioux County.
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- Blogs in "Tech Trends and Commentaries"
Introducing a game developer and his views on the gaming industry
People have a lot of opinions of the video game scene, on things like GamerGate and Feminist Frequency. But not many of these opinions are from game developers. So what I'm going to do today is introduce you to one, and his views on these topics.
This eye-tracking tech will change the way you experience VR
Based on what I experienced at 2017 Game Developers Conference (GDC), there's clearly a lot more to Tobii's eye-tracking technology than meets the eye. Here's why I walked away impressed by the potential of merging eye-tracking with virtual reality.
Nokia 3310: Am I the only one not excited about it?
So the new Nokia 3310 is official. But there is just a small part of the that I can't shake off, that thinks "so what?" Let me explain.
Fake news, clickbait and how to deal with them
Coming across clickbait can sometimes give you a laugh at the end if you're lucky, or be be really depressing if you're not. Even worse are fake news, that make you believe what you shouldn't. Fighting them is not easy, but here's how you can do it.
The Division, post-patch 1.4: You're only as good as your first mistake
Tom Clancy's The Division has recently recovered from a very rough patch, and is back as a better game as ever. All that said, many of those who were pushed away by its previous imbalance are not coming back. This serves as evidence that you're only as good as your first mistake.


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it's not about the
team on the pitch.
As you may have already
guessed it's not going to be about those playing on the pitch it will be about those off it! This is the first in a series of exclusive interviews Adam May will be doing for CLARETfication! The interviews will be with many of the people involved at Chelmsford City Football Club albeit on a day-to-day basis; on match days; or as we see it making that important contribution towards the running of the Football Club many of which, are un-paid volunteers. We decided that Adam's first interview should be with Paul Roberts, Head of Security
at Melbourne Park. At the time of the interview Paul and Judith were heavily involved at the Football Club especially on match days with the security side of things. It was our intention to publish this interview in Issue Two, which is due for publication just before Christmas. Unfortunately, Paul and Judith decided to throw a spanner in the works! They decided to resign and concentrate more on all things 'social'. This meant our original plans were now scuppered. If we had stuck to our plan this article would seem as being a bit dated. However, as a very special 'thank you' to the Robert's family and as further recognition of all of their hard work they have done for the Football Club over the last 6/7 years we decided to go-ahead and publish it as a one-off CLARETfication! Special.* So here for you to in all it's glory……. Adam May caught up with Paul Roberts, Head of Security at Melbourne Park to talk about match day preparations: Tell us about why you got involved with Chelmsford City Football Club and what you do on matchdays and in the week leading up to the game 'I took over from a period of change when we had moved from Billericay and just had our first season at Melbourne Park. Key people had to stand down for various reasons and I was asked to take the Football Club forward on match days off the field. Although it was a bit daunting to start with, my previous experiences started the process to where we are today. Moving from the Ryman to Conference football saw the most changes with different demands.' 'Match days at Melbourne Park generally start on Thursday evenings at The Club when I meet with Trevor Smith and /or other Board members to discuss the game ahead and we decide on the staffing level and any upcoming problems or known events. It's also a time 1
when I meet the volunteers who are about to make sure we are all there for the fencing etc.' 'I also try to get any other work done such as getting the Main Stand ready with signage and ensure all 32 bins are put out around the ground.' 'I usually arrive at the round at 10.30am prior to a Saturday match (4pm for an evening match, work allowing!). If for any reason the match is in doubt, I try to meet Alan Brown, the Football Club Secretary at around 0800am, for a decision or just to try and help out to clear water etc. (not just on the pitch!).' 'Once I arrive I open everything up and check the toilets have been cleaned, I then secure the car park by use of cones and place out all the appropriate signs and check the changing rooms are ready as the away teams tend to arrive quite early' 'The bar area can be difficult because many of our fans arrive quite late and we can only truly accommodate about 300 in there at once for the very important pre-game pint, so making sure all can get in there is important. Tables and chairs are moved out for the big games, so sometimes that's why its standing room only. I know this is a source of some moaning but, equally the same moans about not being able to get a drink are equally as valid. It's hard sometimes to get this right.' 'At 1200 noon the volunteers start to arrive and Judith logs everyone in and provides radios to stewards etc. The ground at this point is signed over from the Centre Manager and at this point I become responsible for the ground for the Chairman and Board. Dave Everard is the Safety Officer and looks around to make sure all is well. Mansell Wallace and I are the deputies as we are also qualified in Health and safety.' 'Whilst keeping one eye on the Fencing Crew I have a briefing with the Professional Stewards and make sure they are placed where I think they should be for the game. The turnstiles are run by Mark Cutts, and although I make sure they are there, Mark sorts all this out, but if Mark has problems we all will try to help where we can, especially with queuing and try our best to inform fans that we will get them in as quickly as possible. Mark and Chris do a grand job.' 'Since taking this role on I have been asked to justify every penny spent and everyone in the ground. I have therefore had to draft Judith in to oversee this on match days, she has a big job to do and works closely with Trevor Smith, having an experienced business background from around the world, and is a valuable asset to the team on match days and is not the biggest football fan! For the bigger FA Cup games the risk assessment has to be written on an individual basis and submitted to all parties for approval. This I have to do, and generally the Football Club Board let me get on with this. I meet the Police Public Order Commander ( the police have a central point of control for all the football matches of note taking part in the County on a Saturday- yes they keep an eye on us – Braintree as well as Southend and 2
Colchester!) Sometimes the local residents if they have concerns. I attend meetings with the various agencies and local residents with Mansell as part of our lease and commitment to the community around us.' 'At 2.15 pm I meet with the Match Day Official Team, assessors and any representatives from the FA for a pre-match briefing which I give about the arrangements for the game. I ensure the Match Day Officials have as much support as possible prior to and during the game.' 'Since joining the Conference the rules and expectancies have changed considerably. I am the nominated person for removing players when dismissed from the field of play and also any management team sent away. Unlike the FA rules they cannot sit in the stands but have to be completely removed. The Conference is very hot on this point. At half time I meet the Referee and his assistants on the pitch and see them off through the tunnel and into their room, ensuring they have all the tea, coffee and drinks they need, which is supplied by the catering staff. At full time I see them off with security staff.' 'During the final 20 minutes of the game I try to clear up as much as possible and get ready for the final whistle. When it happens, the fencing crew arrive and start to dismantle the fencing and covered Ro-Ro at the far end. The stewards clear up the bins and I try to get the dug outs moved. I can't say thanks enough for the hard work all the stewards put in, it's just not enough.' 'The most enjoyable game for me so far off the pitch was the Macclesfield game at home when everything went so well off the pitch it was great!!! We even had an inspection from the FA's own Stadiums Officer with a glowing report published on the FA's website! Not bad for a small non-League club!' 'It has always been the view of myself and the Chairman, Mansell Wallace that we be the most professional we can be on match days, within the budget and other restraints, and it something we will take forwards, seasons ahead if we are still there! I hope this gives some insight and that Match days at Melbourne Park don't just happen!'
Do you have any funny moments about ejecting people or removing players or officials from the field? 'The funniest moments about removing people, is the effect drink has on them. They are very brave when with their mates, but when you lay hands on them after a polite request to leave, and have to physically eject them, they suddenly change to shrinking violets. One Ebbsfleet fan, in his very early twenties stood at the gates after being ejected and said he was going to get his "Mum" to ring the Club to complain. The three of us just burst out laughing and he suddenly realised what he said and walked away looking crest-fallen. At the Macclesfield game an away fan was ejected for failing to repeatedly comply with the ground regulations and he expressed an interest in taking us on man to man, Unfortunately around nine Policemen got out of one of those Police carriers and he suddenly realised and ran away towards the woods. If you were to change something in this job, what would it be? 'The only thing I would change is Melbourne Park for a Football ground, like any other fan, but we are where we are I'm afraid. Setting a match up in a football ground is so much easier.' What could City supporters do to help improve your job? 'The Chelmsford City fans already make the job easier, by respecting the Football Club and generally are the best behaved fans in the league, and if they don't, the older and more committed fans tend to have a "word" on my behalf. I shouldn't say it really, but when setting up for the bigger games the "home" fans tends to be the least of my worries or the Clubs. When we go away "en-mass" The Chelmsford City FC fans are the best! To be fair the Match days' work very well now and with the Supporters' Club support for the Club itself it makes things easier. As you seen it's not just about moving around those cones in the car park! So to Paul and Judith, enjoy those days on a Saturday, you've earned them and don't give up on watching the Clarets. In CLARETfication! 2 Adam May talks to programme editor and publisher Billy Shaw………………….
*Degs also wanted to test the on-line publishing facilty!
Chelmsford City Supporters Club magazine


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A pawn shop can provide the knowledgeable buyer with a treasure trove of opportunity when it comes to big ticket items such as jewelry, electronics and musical instruments. Typically, you'll find these items, though gently used, are as good as new at up to half or a third of the retail price. Musical instruments are among the most popularly pawned items and guitars, both newer and vintage, can frequently be found at deeply discounted prices.
Recent guitar devotees and seasoned experts alike will relish visiting pawn shops and seeking that
particular instrument that will capture their attention. Pawn shops are the perfect place to stumble upon that one-of-a-kind guitar, or steal of a deal. If you're a new student of guitar and just learning to play, it may help to take someone along with you who has an idea of what is and what isn't normal wear.
Most individuals will know to look at the body of the instrument, check for visible scratches and warping of the neck in both acoustic and electric, but someone who has a bit more experience in playing the instrument will be able to recognize subtle signs your potential purchase may not have had the best care. Unevenly worn frets, a loose neck or a bridge that wobbles are all red flags and you probably need to keep looking.
An electric guitar needs to be checked for all the obvious signs as well as electronic stability. Ask to plug in to an amplifier if there's one available, or, if you have access to a portable amplifier, the pawn shop shouldn't object if you want to run through some licks to be assured that all is in working order. A case may or may not be included.
Practice patience when you're looking to purchase a guitar from a pawn shop and your diligence will be rewarded. Take your time, shop around and check out your potential purchase before any money changes hands. You just may end up getting the deal of a lifetime.


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The higher prevalence of autoimmune diseases in women compared to men could be due to effects of ovarian hormones, pregnancy and/or the presence of a 2nd X chromosome. To elucidate the role of these factors, we investigated the prevalence and spectrum of autoimmune diagnoses in women with primary ovarian insufficiency associated with X chromosome monosomy (Turner syndrome, TS, n=244) and women with karyotypically normal (46,XX) primary ovarian insufficiency (POI, n=457) in a prospective study, conducted at the National Institutes of Health. We compared the study group prevalence to normative data for the U.S. population of women. Chronic lymphocytic (Hashimoto's) thyroiditis (HT) occurred in 37% of women with TS vs. 15% with POI (P<0.0001); HT prevalence in both ovarian insufficiency groups significantly exceeded that in U.S. population of women (5.8%). Inflammatory bowel (IBD, 4%) and celiac disease (CD, 2.7%) were significantly increased in TS, but not in POI. No other autoimmune diagnosis, including Graves' disease or Type 1 diabetes appears to be significantly increased in either group. Women with TS had higher pro-inflammatory IL6 and TGF β1 levels (p<0.0001 for both), and lower anti-inflammatory IL10 and TGF β2 levels (p<0.005 for both) compared to POI and to normal volunteers. Lifetime estrogen exposure and parity were significantly lower in TS compared to POI, which were in turn lower than the general population of women. The finding that lymphocytic thyroiditis is greatly increased in both women with TS and POI suggests that factors associated with ovarian insufficiency per se promote this form of autoimmunity. The absence of a normal second X-chromosome further contributes to increased autoimmunity in TS.
Turner syndrome (TS) results from a sex-chromosomal anomaly characterized by a presence of one normal X chromosome and a missing or structurally abnormal second sex chromosome1. It affects 50 per 100 000 live born girls2. The phenotype includes female gender, short stature, primary ovarian failure, some physical features resulting from consequences of fetal lymphedema and skeletal abnormalities1. Congenital cardiovascular defects, atherosclerosis, osteoporosis and fractures, endocrine and metabolic disorders, hearing loss and specific cognitive deficits are recognized contributors for increased morbidity and mortality and decreased life expectancy in this syndrome1, 3–4.
Autoimmunity has been recognized as one of the more prominent characteristics of TS1 with thyroid autoimmunity, and specifically Hashimoto's thyroiditis (HT) being by far the most common diagnosis3. Over the years several studies have described increased incidence of variety of autoimmune conditions besides HT, such as Type 1 diabetes3, 5–6, celiac disease6, and ulcerative colitis3. However, except for the thyroid autoimmunity there seems to be no clear agreement about the actual risk of other autoimmune diseases, neither of the overall burden of autoimmunity in TS. In addition, the reason why TS predisposes to autoimmunity remains unclear.
Autoimmune diseases are typically more common in women than men7–10 and explanation(s) for this sex dimorphism remain uncertain11–13. Much attention has been given to a potential role for estrogen in divergent immunological responses and disease susceptibility. While estrogens seem to impact the course of human autoimmune diseases, effects are often inconsistent12, 14–15. Pregnancy has also been suspected of contributing to excess autoimmunity in women, with plausible mechanisms including retention of allogenic16 fetal cells. Another factor implicated in excess autoimmunity in women involves the process of X chromosome inactivation, wherein one of the two X chromosomes undergoes inactivation or transcriptional silencing during early embryonic development. This typically results in tissue mosaicism in which approximately 50% of cells express the maternally-derived (XMat) and 50% express the paternally-derived (XPat) X chromosome. It has been proposed that X chromosome inactivation may be skewed during thymic development resulting in predominant expression of only one set of X chromosome encoded self-antigens. This may lead to inadequate thymic deletion of autoreactive T-lymphocytes, which in turn leads to impaired "self" antigen recognition and tolerance17. The risk of initiation of an autoimmune reaction would be enhanced if such autoreactive T cells encounter XPat or XMat specific antigens in peripheral tissues17.
In the present study we investigate the prevalence of autoimmune disorders in large groups of community dwelling, generally healthy women with TS and women with karyotypically normal, spontaneous POI. The goal was to illuminate possible effects of reduced ovarian function, low pregnancy experience and the presence or absence of a normal 2nd X chromosome on risk for such disorders.
We collected data from 224 consecutive participants in the "Turner Syndrome: Genotype and Phenotype" study (CH-00-0291, NCT 00006334) and 457 consecutive participants in the "Ovarian Follicle Function in Patients with Premature Ovarian Failure" study (CH-91-0127, NCT 00001275) between January 2000 and March 2009. Both studies were conducted at the Clinical Center of the National Institutes of Health (NIH). Both groups were recruited primarily through notices on the internet and NIH home page. Study protocols were approved by the National Institute of Child Health and Human Development (NICHD) institutional review board, and all participants gave written informed consent.
Subjects with TS had their diagnoses confirmed by a 50-cell peripheral white blood cell karyotype demonstrating loss of all or part of the 2nd sex chromosome in > 70% of the cells. Women with POI had a history of at least four months of non-iatrogenic oligo/amenorrhea occurring before age 40, with at least two follicle stimulating hormone (FSH) levels in the menopausal range. Only individuals with a normal 46,XX 50-cell peripheral karyotype were included in the POI group.
We used questionnaires, personal interviews and review of available medical records to gathered detailed medical histories. Diagnoses of autoimmune/inflammatory diseases/conditions were recorded only if they were documented in previous medical records or the study participant was being treated for a particular disease/condition at the time of admission into the study, and this disease/condition corresponded to the listing of autoimmune and autoimmune related diseases published by the American Autoimmune Related Diseases Association: http://www.aarda.org/research_display.php?ID=47. For purposes of this study, participants with spontaneous hypothyroidism were given the diagnosis of Hashimoto's thyroiditis. Estimation of the overall burden of autoimmune disorders and comparison to the US population was based on the following 30 relatively common autoimmune diseases, including 22 found in our study populations: Hashimoto's thyroiditis; Graves' disease, Celiac disease, Ulcerative colitis, Crohn's disease, Pernicious anemia, Primary biliary cirrhosis/Autoimmune hepatitis, Type-1 Diabetes, Vitiligo, Myasthenia gravis, Alopecia totalis, Addison's disease, Autoimmune Oophoritis, Idiopathic thrombocytopenic purpura, Autoimmune hemolytic anemia, Psoriasis, Iridocyclitis, Pemphigoid, Multiple sclerosis, Glomerulonephritis, Lupus, Rheumatoid arthritis, Ankylosing spondylitis, Dermatomyositis, Behcet syndrome, Rheumatic fever, Primary Sjogren Syndrome, Scleroderma/Systemic sclerosis, Systemic vasculitides.
Karyotype was determined by G-banding on 50 peripheral white blood cells for all study participants. FISH using X and Y specific alpha satellite DNA probes was employed to characterize marker and ring chromosomes in women with TS.
The major karyotypes for the TS study population were: 45,X =108 (48.2%); 46,Xi(X)(q) or mosaic for 45,X/46,Xi(X)(q) = 52 (23.3%); 46,Xdel(Xp) or 46,Xdel(Xp)/45,X = 11 (4.9%); 46,XdelXq or 46,Xdel(Xq)/45,X= 11 (4.9%); mosaics for 45,X/46,XX or 45,X/47,XXX or 45,X/46,XY = 19 (8.5%) with the 45,X cell line representing >70% of the 50-metaphase score in all cases. The remaining 23 (10.3%) were mosaics for 45,X and a 2nd abnormal cell line including a structurally abnormal X or Y chromosome (ring, isodicentric, pseudo-isodicentric, recombinant). The parental origin of the single normal X-chromosome was determined as previously reported18. All women with POI had normal 46, XX karyotypes.
Serum for cytokine measurements was collected from TS and POI study participants and healthy female volunteers as described previously19. Stored samples from women aged 20–40 yrs with body mass index 18–30 kg/m2 were selected for use in this study. Transforming growth factor beta-1 and beta-2 (TGF β1, TGF β2), and interleukin 6 and 10 (IL6 & IL10) concentrations were measured with Enzyme Linked Immunosorbent Assays (Quantikine® Immunoassay kits manufactured by R&D systems; catalog numbers DB100B, DB250, D6050, D1000B) according to manufacturer protocol. Samples were activated before TGFβ assay by acidification using 1 M HCl. All measurements were performed in duplicate. The intra-assay coefficients of variation were 5.6% for TGF β1, 5.2% for TGF β2, 4.2% for IL6, and 5.0% for IL10.
Continuous data are expressed as means ± standard deviation. Nominal variables are expressed as number, percent or per 1000 as needed. Continuous variables were compared by ANCOVA with t-test. Generalized linear model with binominal distribution was used to analyze associations and to compare nominal variables. P-value of <0.05 was the cutoff for rejecting the nil hypothesis with Bonferroni correction used for multiple comparisons. Our study sample of n=224 (TS) and n=457 (POI) provides ≥80% power to detect the following magnitudes of increased risk compared to the general population (allowing ≤0.05 probability of type 1 error): for disease with 5% prevalence in the general population, our minimal detectable increase is 1.7 fold for TS and 1.5-fold for POI; for disease with 1% prevalence – 2.7 fold for TS and 2.2 fold for POI, and for 0.5% prevalence – 3.6 fold for TS and 2.6 fold increase for POI. JMPR 8.0 (SAS Institute Inc., Cary, NC) statistical software was used.
There were 224 TS participants with average age of 35.7 (18–67 yrs) and 451 POI participants, with average age of 31.9 (18–42 yrs). The age difference reflects the inclusion criteria for age for the respective study: ≥18 years for TS, and 18–42 years for POI. The racial composition was similar in the two groups, with 80–90% self-identified as White, and the remainder equally divided between Black, Asian and Hispanic.
Women with TS had over 2-fold higher cumulative incidence of autoimmune diseases compared to those with POI: 15.3 versus 7.1 cases /1000 patient-years, p<0.0001. Almost 50% of the TS study group (102/224) carried at least one autoimmune diagnosis, compared to 20% of the POI group (91/457; p<0.0001). Fourteen women with TS (6.3%) compared to 11 women with POI (2.4%) had more than one autoimmune diagnosis at the time of study, p=0.022.
Hashimoto's thyroiditis (HT) was the leading autoimmune diagnosis encountered in our study, affecting 37% of women with TS and 15% of women with POI (P<0.0001; Table 1). This is compared to the 5% prevalence in the general US female population (relative risk in TS =7.2, 95% CI: 5.8–8.7, and in POI 3.0, 95% CI: 2.3–3.7). Since HT typically increases in prevalence with age, we also compared the rate in age-stratified TS and POI groups. HT was present in 24/76 or 31.6% of TS and 17/137 or 12.4% of the POI groups aged 18–29 (P=0.001), and in 38/99 or 38.4% of the TS group and 52/32 or 16.2% of the POI group aged 30–45 (P<0.0001).
Interestingly, immunity directed at the thyroid stimulating hormone receptor (Graves' disease) was not significantly increased in TS or POI groups (Table 1). Given our study sample sizes, we could detect a ≥2.1-fold increase in RR for Graves disease in TS and a 1.8-fold increase in POI.
Inflammatory bowel disease (IBD) and celiac disease were both increased in TS but not POI (IBD 4.0% TS vs 0.2% POI, p<0.0001; celiac disease 2.7% TS vs 0% POI, p=0.002; prevalence in the US female population is 0.46% and 0.063% respectively; Table 1; Fig. 1).
Type 1 diabetes was not significantly increased in our TS or POI groups compared to the US population of women (Table 1). The estimated RR was 2.4 among women with TS (p=0.5) and 1.7 in POI (p=0.59), with statistical power of our sample size to detect RR > 4.7 in TS and RR >2.9 in POI. There were no cases of liver autoimmune disease, i.e. chronic active hepatitis or biliary cirrhosis in our 681 patients. Among subjects with TS, there was no statistical association between the diagnoses of HT and IBD or CD (data not shown). While HT and pooled IBD/CD are clearly increased in the TS population, the combined all other autoimmune diagnoses are not significantly increased in TS or POI compared to the U.S. population of women (Fig 1).
The excess of certain AID, including HT and IBD/CD, in women compared to men has led to the consideration of a role for estrogens and/or pregnancy as risk factors for these diseases. However, both TS and POI groups have less estrogen exposure and a very low rate of pregnancy compared to the general population of women. To quantify the relative degree of estrogen exposure in our study groups, we used the estrogen exposure index (EExp %), which measures the percent of time between the usual age of menarche and menopause that each subject had estrogen exposure (either endogenous production or pharmacologic estrogen treatment). As shown in Table 2, the average EExp% was slightly higher in TS and POI individuals with a diagnosis of HT, but this increase was not statistically significant. Estrogen exposure appears to have no association with diagnoses of IBD/CD in TS (Table 2). There was only one case of IBD in the POI group. There was no association between history of pregnancy and risk for HT or IBD/CD in either TS or POI groups (Table 2).
Smoking has been identified as a risk for thyroid autoimmunity so we reviewed the smoking history in our two groups. The smoking rate was low for both study groups: 15/224 (6.7%) current or former smokers for TS and 65/457 (14.2%) for POI. Smoking was not associated with increased risk for HT (data not shown).
We compared serum levels of cytokines relevant for inflammation/immunity (TGF β1, TGF β2, IL6 and IL10) in women with TS (sex-chromosome haploinsufficiency and primary ovarian insufficiency), versus 20 women with POI (normal sex-chromosomes, and primary ovarian insufficiency), versus 20 age matched NV women (normal sex-chromosomes, and normal ovarian function), Fig. 2.
Serum levels of pro-inflammatory cytokines IL6 and TGF β1 were approximately 2-fold higher in TS compared to POI and NV women, while serum levels of anti-inflammatory cytokines TGF β2 and IL10 were significantly decreased (Fig. 2 and Table 3). Sub analysis did not show association of current cytokine levels with presence or absence of autoimmune diseases.
We compared the prevalence of HT, IBD/CD and all other AID in women with Turner syndrome with pure 45,X karyotype to those with karyotype containing an isochromosome Xq (IsoXq). IsoXq results from deletion of the short arm of the X-chromosome (Xp), and anti-parallel fusion of two long arms (Xq). The risk for HT was significantly higher in the IsoXq group (P<0.03). There seems to be a trend for increased risk for IBD/CD in the IsoXq group although statistical significance was not attained due to small number of cases. However, the IsoXq group had significantly more cases of "other" AID (P<0.02; fig 3).
The parental origin of the single normal X chromosome was conclusively determined for 156 women with TS; it was maternally derived (XMat) in 73%; and paternally-derived (XPat) in 27%. The prevalence of HT was similar in XMat and XPat groups (P=0.7). There were too few cases in other AID categories to allow XMat versus XPat analyses.
We found a high prevalence of autoimmune diseases in two groups of women with primary ovarian insufficiency. Almost half of women with TS and 20% of women with idiopathic POI were affected by at least one autoimmune disease. Similar to the general US population, Hashimoto's thyroiditis was by far the dominant autoimmunity in our study groups but with significantly higher prevalence: 37% in TS, 15% in POI and 4.8% in the general population of women. In addition to the high rate of thyroid autoimmunity, women with TS had significantly increased risk of intestinal autoimmunity, i.e. inflammatory bowel and celiac diseases, compared to both women with POI and the US population of women. Consistent with their high rate of autoimmune/inflammatory disorders, women with TS exhibited significant increase in pro-inflammatory cytokines (IL6 and TGF β2) and decreases in anti-inflammatory cytokines (IL10 and TGF β1) compared to karyotypically normal women with or without ovarian insufficiency. An elevated IL6 level has been noted in women with TS previously20.
The clear finding that common autoimmune disorders are most notably increased in study groups with lower estrogen exposure and low pregnancy rates compared to the general population of women suggests that estrogen exposure and pregnancy do not explain the greater risk for autoimmunity in women compared to men. The fact that the highest prevalence of autoimmunity is seen in women with TS that have more extreme estrogen deficiency and lowest pregnancy rate strongly supports the view that factors associated with ovarian failure increase the rate of autoimmunity.
The present study confirms earlier observations indicating high prevalence of thyroid autoimmunity in TS3, 21–23, and in POI24(an early report from the NIH POI study that did not include current participants). Importantly, we were able to show that the increased thyroid autoimmunity in both these groups is specifically Hashimoto's thyroiditis. Graves' disease does not appear increased in either group; however, a larger sample size might empower detection of a small increase in TS of this less common type of thyroid autoimmunity.
HT is the most common autoimmune disease, affecting 3.4% of men and 5.8% of women in the US 25. It is characterized by chronic lymphocytic infiltration of the thyroid gland and gradual destruction of the follicles resulting in thyroid dysfunction and frank hypothyroidism. Lymphocytic cytokines induce thyreocyte apoptosis involving fas and fas ligand pathways 26. Thyroid peroxidase and thyroglobulin antibodies are often used as diagnostic marker although their pathogenetic role is uncertain. Risk factors for HT include female gender, family history, age, thyroid injuries, and smoking27. Our observation (illustrated on Fig. 4) shows a stepwise increase in the prevalence of HT from men (3.4%) to women (5.8%), to women with idiopathic 46,XX POI (15%) to women with TS (37%) thus leading to the hypothesis that androgen deficit may be involved in the pathogenesis of this autoimmune condition. Androgens, such as testosterone and androstenedione are produced in greatest abundance by normal testes, but are also produced by normally functioning ovaries. Average circulating testosterone levels and predicted lifetime androgen exposure are highest in normal men, followed by women with normal ovarian function, and are significantly reduced in women with 46,XX POI28 and even lower in women with TS29 (Fig. 4). Thus androgen exposure exhibits an inverse correlation with risk for HT. Consistent with a protective role for androgen effects, androgens are shown to suppress autoimmunity in experimental systems, including reduced development of HT in mice7, 30. Thus, higher androgen levels might exert a protective role in men, while low androgen levels seem to be one plausible explanation for the increased risk of HT in women with ovarian insufficiency.
Estrogens are also produced by normal ovaries and have been implicated in modulation of some autoimmune diseases. In this study there was no correlation between estrogen exposure and thyroid autoimmunity or other autoimmune conditions. If estrogens have some role in autoimmunity modulation it should be suppressive rather than stimulating based on the fact that women with normal ovarian function and therefore higher lifetime estrogen exposure have much less thyroid and other autoimmunity compared to hypo-estrogenic women with POI and TS.
History of previous pregnancies was not associated with higher risk for HT in our study groups. The latter finding and the fact that thyroid autoimmunity is highly prevalent in two populations with low pregnancy rate do not support the hypothesis implicating fetal microchimerism as a major factor in the pathogenesis of thyroid autoimmunity. A recent population based study from Denmark also suggests that pregnancy has a very small role in the risk for autoimmune disorders in women31.
Women with TS have much higher prevalence of HT, IBD, CD and a variety of other autoimmune conditions than those with POI. Therefore, haploinsufficiency for X-chromosome related gene(s) may play a prominent role in pathogenesis of HT and other autoimmune conditions32. There are at least ten genes located on the X-chromosome that have possible immune regulatory functions33. One is FOXP3 that encodes a transcription factor critical for the function of natural regulatory T-cells (a subset of CD4 lymphocytes) that suppress auto-reactive T-cell in the periphery33. It maps to the short arm of the X-chromosome: Xp11.23 (http://omim.org/entry/300292). FOXP3 deletions cause immunodysregulation, polyendocrinopathy, and entheropathy, X-linked (IPEX). Polymorphisms of the FOXP3 gene are associated with thyroid autoimmunity in Caucasian men and women34, suggesting that FOXP3 haploinsufficiency could explain the increased risk of thyroid autoimmunity in women with TS.
Our study confirms the previously reported association of IsoXq karyotype among women with TS with excess thyroid autoimmunity22 and expands this risk to other AID diseases. The IsoXq is a relatively common rearrangement in which long arm (Xq) duplicates are fused together head to head, with deletion of the short arm. This creates a karyotype that is monosomic for Xp and trisomic for Xq. The full TS phenotype is mainly due to haploinsufficiency for pseudoautosomal genes located on the terminal Xp and is found in individuals with 46,XdelXp35. The mechanism by which IsoXq increases the risk of autoimmune diseases, especially HT, is unknown. Previously we have shown that IsoXq chromosome was associated with higher prevalence of type-2 DM36 which was explained by increased pro-inflammatory gene transcripts. Similar mechanism might be responsible for the higher risk of Hashimoto's hypothyroidism in women with TS and IsoXq. We hypothesize that a missing Xp, as in 45,X or 46,Xi(Xq) or 46,Xdel(Xp) predisposes to thyroid autoimmunity (lymphocytic thyroiditis) possibly through FOXP3 haploinsufficiency, while having a triple dose of the Xq (as in IsoXq), in addition to missing Xp increases pro-inflammatory and apoptotic responses thus leading to higher prevalence of clinically evident target organ failure, i.e. hypothyroidism. We found no association of parental origin of the single normal X-chromosome and risk for HT. Also, the high prevalence of HT (35.2%) among individuals with a single X-chromosome (45,X) shown in this study is at odds with the hypothesis that skewed X-chromosome inactivation is a major mechanism for HT in women37.
To our knowledge this is the first prospective study to describe a spectrum of autoimmune diseases in a large groups of genetically well characterized, community dwelling (i.e., not clinic or hospital derived) adult women with TS and idiopathic POI. We were able to show that ovarian insufficiency is a risk factor for thyroid autoimmunity and thus women with TS and other forms of primary ovarian insufficiency should be screened for HT and hypothyroidism. Furthermore, we showed that X-chromosome gene haploinsufficiency is associated with pro-inflammatory cytokine phenotype and further increase in risk for HT, IBD/CD, and other autoimmune diseases.
Weakness of our study could be a positive ascertainment bias for thyroid diseases due to the characteristics of our study groups. Patients with POI and TS are more likely to have thyroid tests performed as part of their evaluation and follow up compared to their peers. This may lead to increased case finding of subclinical hypothyroidism in those two study groups creating the impression of high prevalence compared to the general population. While this possibility cannot be ruled out completely, it does not explain the magnitude of the increased prevalence of HT, especially taking into account the relatively young age of our study groups. Also, ascertainment bias cannot explain the observed difference between POI and TS. Furthermore, the epidemiological data for the US population is derived from NHANES study where thyroid tests were done for screening purposes. And finally, ascertainment bias cannot explain the increased number of IBD/CD and other autoimmune diagnoses in women with TS because these are not targets for screening. Our study might have a negative selection bias for participants who have autoimmune diseases that cause significant morbidity and thus the individuals affected by them are less likely to enroll in studies focusing on health issues unrelated to the severe condition. And finally, the number of patients with TS in this study is not large enough to allow detection of smaller but clinically relevant increases in the risk of relatively rare AID. This may explain why we did not find statistically significant increase in Graves disease or Type 1 DM, as reported by Scandinavian researchers3.
In conclusion, our study demonstrates that ovarian insufficiency and absence of a second normal X chromosome are associated with an increased risk of development of Hashimoto's thyroiditis and possibly other autoimmune disorders.
This work was supported by the intramural research program of the NICHD, NIH.
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The Manchester City manager, Roberto Mancini, has said he will bid for Mario Balotelli should Internazionale opt to sell the highly rated striker.
Balotelli is under contract with the Italian champions for three more seasons but failed to hold down a regular starting berth under the former Inter manager José Mourinho last season.
The 19-year-old is believed to be a target for the likes of Manchester United and Arsenal, but Mancini, with the backing of billionaire owners behind him, is preparing himself to enter any bidding war.
"We are always interested in good players," Mancini told the Italian newspaper Il Giornale. "If Inter decide to sell [Balotelli], we will be there."
Balotelli was dropped from Inter's team for several games last season by Mourinho, who criticised the player's attitude, but Mancini is concerned only with the player's abilities on the pitch.
"I have no problems," said Mancini. "The most important thing is that they are good, so that they go on the pitch and play well."
Mancini also confirmed he is keeping an eye on the Wolfsburg striker Edin Dzeko, who was the top scorer in the Bundesliga last season and has long been linked with a move to one of Europe's elite clubs. "Certainly Dzeko is more than just an interest," Mancini revealed.


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By Peter Firth and Ellie Osborne
New York – Glass and ceramics maker Corning has produced a video called A Day Made of Glass, showing how touchscreen glass may be used in the future.
The video shows a family during an average day. The father works, the children attend school, and augmented reality and touchscreen technology are integrated into every facet of their lives. Each family member in the video uses a tablet to interact with his or her environment. Windows are electrochromic and change from transparent to opaque on demand. Cupboard doors are interactive and curate clothes for the family members.
In Corning's vision glass roofs made with 'low-cost, high-efficiency photovoltaic cells' will harness solar energy more effectively, according to the narrator in the documentary accompanying the film.
This is a well-positioned film that highlights the potential of technologies and exhibits in development. For more on the future of touchscreen interfaces, read our Technology Futures report.


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I'm going to let the pictures do the talking. But I will say two things, start saving and mark your calendars for November 17th.
[Images via H&M Lebanon]
How excited are you???? :)
I simply can't wait!:)ReplyDelete
This is going to be AMAZING! I wish I had H&M close to meReplyDelete
This is, personally for me....more exciting than the target and missoni collaboration! You know why? Only select H&M stores will be getting this :D so it means not EVERYBODY will get their hands on it...ReplyDelete
It's the first time I'm actually thinking to wait in line for a H&M-colab.
Never had that before!
x Krizia
Shark Attack - Fashion Blog
I just can't wait!
omg so exciting!ReplyDelete
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Question about Dell Dimension 3000 PC Desktop
Hi, screen is on the horozontal, to read it the top of the page is on the left hand side.
Posted by roxyrana on
sorry, my way of explaining was not clear,. on looking at the screen the toolbars etc ( what would be the top of a normal page ) is lying at a 45 degree angle. as if it has been turned on its side.
thanks , everything has gone back to normal with this help !
i guess I'm dense here..is that not the usual manner?
Ohh..ok..got it..well those can be moved around..let s focus on the mouse and keyboard..remove the batteries from all devices..install them in this order
wireless device first plug it in and make sure it operates
then the keyboard..same thing..
then the mouse..
Posted on Nov 21, 2008
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Oct. 20, 2010
Baltimore, Md. - The Loyola University Maryland men's basketball team welcomed its season ticket holders to an exclusive event Wednesday night and gave those in attendance a sneak peek at the 2010-2011 Greyhounds.
More than 100 season-ticket holders filled Reitz Arena and enjoyed a selection of hors d'oeurves before being entertained by a 40-minute scrimmage by the team. Newcomers Erik Etherly, Dylon Cormier, Pierson Williams and Justin Drummond performed in front of their new home fans for the first time.
Prior to the scrimmage, athletic director Jim Paquette welcomed those in attendance and seventh-year head coach Jimmy Patsos thanked the group for their support before introducing the members of the team.
The Greyhounds have one more scrimmage scheduled before hosting Shepherd in an exhibition game on Thursday, November 4, at 7 o'clock in Reitz Arena. The regular season gets underway eight days later when Loyola entertains Drexel on Friday, November 12, at 8 o'clock.


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Khloe Kardashian Sizzling in Completely Sheer Bodysuit. Tempting Tristan Thompson?
- 01:08 PM, Jun 23
Z100's 2011 Jingle Ball Presented by Aeropostale - Arrivals
Photo credit: Ivan Nikolov / WENN
To fit your screen, we scale this picture smaller than its actual size. The original picture size is 624x1000 pixels and this photo has been viewed 3550 times since December 09, 2011


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When life gets jam-packed with growing to-do lists and unpredictable schedules, it's easy to let sleep fall low on our priority list; however, without sufficient sleep, we become less alert and, in turn, less able to accomplish our tasks effectively and efficiently.
Getting enough shut-eye is crucial for our brains to function normally—it's also a major determinant in the quality of our overall health. In the pursuit of a healthy lifestyle, it's common to focus on eating less and exercising more. Fitness and nutrition are undoubtedly crucial factors to our health; however, we can't neglect the importance of sleep and its direct impact on our bodies and minds.
Sleep is so essential to nearly everything we do. Without sufficient z's:
- your stress levels soar to new heights
- your decision-making skills nosedive into the ground
- your memory is severely muddled
- your moods are unstable and often overly emotional
- your immune system weakens and welcomes all kinds of new germs
- [note: your long-term health is at risk, too–continually depriving yourself of sleep raises your blood pressure and your risk for heart disease]
A consistent sleep schedule can work wonders on our energy, mood, and efficiency.
Personally, I don't function well on less than 7 hours a night–go a few nights without quality sleep and I transform into a cranky, clumsy five-year-old with little tolerance for anything.
A good night's rest, on the other hand, makes me feel like superwoman.
I'd like to share with you a few simple ways you can modify your schedule so you sleep better tonight, and wake up feeling refreshed and ready to take on whatever life throws at you.
By doing so, you train your body to expect to sleep during the same time period every night. You may need an alarm clock for the first couple of weeks you begin this new habit, but don't be surprised if you start waking up right before your alarm goes off.
Personally, I like to wake up at 6:30am. It's ideal for me because it gives me enough time to take my dog for a walk, eat breakfast, and feel alert before I start working at 8am. It was difficult for me to adjust to waking up early every day and resist the urge to stay in bed on Saturdays–but this new habit has drastically improved my sleep and, as a result, increased my energy.
Anybody who knows me is aware of my affinity for caffeine. I barely function without a substantial amount of coffee, but when I decided I had to get my sleep under control, I established a cut-off time for my caffeine intake that allows the caffeine to get out of my system before I start winding down.
It takes about 6 hours for caffeine's effects to wear off completely; for me, this means putting down the coffee around 3 pm.
Heavy meals before bed can disrupt your sleep and keep you up with late night digestion. Eating dinner at least 2-3 hours before bed can give your body plenty of time to digest and settle down. While you shouldn't go to bed on a full stomach, that definitely doesn't mean go to bed with your stomach growling.
If you are still hungry before bedtime, having a light snack ( for example, a banana and peanut butter) can curb your hunger without hindering your sleep. If I've had a particularly active day, I'll frequently feel my stomach growl as night time grows near. A small bowl of cereal or a cup of yogurt is typically my go-to snack.
We're getting close to the grand finale! Establishing a relaxing routine to wind you down before bed gets your mind in the right place so you'll be ready to close your eyes when the time comes.
Try to begin settling down an hour before you turn your lights out. Avoid screens like the plague–the white screens on your cell phone and laptop will keep you from falling asleep. Rather than scrolling through your Facebook feed, pick a relaxing activity you enjoy, whether it be it be reading a (printed) novel, taking a warm bath, or meditating.
I aim to go to bed at 10:30pm so I can get a solid 8 hours, so I plan accordingly and start winding down an hour before bed. At 9:30pm I typically start winding down by brushing my teeth, washing my face, and putting some comfy pj's on. I'm a big fan of reading, but I occasionally will journal before bed.
Journaling can be super helpful to calm my anxious mind when my thoughts are running wild.
Now that you've worked hard to cultivate good sleep habits throughout your waking hours, you're ready to climb under the sheets and get some z's.
Don't let sleep take the backseat tonight. Establish routines to cultivate a sounder sleep–so you can rise and shine and attack the day.
Happy slumbering!