text:
Institute of Oceanology, Chinese Academy of Sciences
Article Information
- MO Dongxue(莫冬雪), HOU Yijun(侯一筠), LIU Yahao(刘亚豪), LI Jian(李健)
- Study on the growth of wind wave frequency spectra generated by cold waves in the northern East China Sea
- Chinese Journal of Oceanology and Limnology, 36(5): 1509-1526
- http://dx.doi.org/10.1007/s00343-018-7265-8
Article History
- Received Sep. 15, 2017
- accepted in principle Oct. 9, 2017
- accepted for publication Oct. 16, 2017
2 University of Chinese Academy of Sciences, Beijing 100049, China;
3 Laboratory for Ocean and Climate Dynamics, Qingdao National Laboratory for Marine Science and Technology, Qingdao 266237, China;
4 North China Sea Marine Forecasting center of State Oceanic Administration, Qingdao 266061, China
The northern East China Sea (NECS), which mainly includes the Bohai Sea and the northern Yellow Sea, is a typical semi-enclosed shallow body of water bounded to the north and west by China and to the east by Korea (Mo et al., 2016), as shown in Fig. 1. In winter, cold air masses form over the ocean east of Novaya Zemlya, west of Novaya Zemlya or south of Iceland, which invade the NECS along three tracks: the north track, the northwest track and the west track (Ding and Krishnamurti, 1987). This is the so-called cold wave. Cold waves, including cold-air outbreaks, represent one of the most extreme meteorological systems and occur much more frequently than typhoons in high-latitude waters. They are often accompanied by strong winds exceeding Beaufort scale 6 (10.8–13.8 m/s) or even 8 (17.2–20.7 m/s). The NECS responds vigorously to the passage of cold waves, including significant sealevel rise and large waves that have a serious impact on human life and shipping. However, because of the complexity and changeability of the weather systems, there is still a lack of systematic studies on the growth of wind wave frequency spectra caused by cold waves.
With the ongoing development of numerical simulations, great progress has been made in simulation studies of ocean waves. Some researchers in China have used numerical models to simulate the wind waves induced by cold waves for case analysis or hindcasting verification (Pan et al., 1992; Zheng et al., 2010; Liu et al., 2013; Yao et al., 2013). These results have verified the applicability and promoted the practical application of prediction models. In addition, frequency spectrum analysis, as a standard procedure, has been widely used to analyze and predict wind-generated ocean waves since it was first introduced in wind wave studies around 1950. Most of the common measures of wind waves, such as significant wave height and average period, are conveniently related to the frequency spectrum moments. Hence, as the observations of cold wavegenerated spectra are lacking, this study investigates the growth properties of the one-dimensional energy spectrum of cold wave-generated waves in the NECS with the aid of a third-generation wave model.
The remainder of this paper is organized as follows. Section 2 briefly describes the wave model and its configuration, discusses the spatiotemporal variation of wind fields and significant wave heights using a representative cold wave case, and compares the simulated results with the observations to validate the reliability of the model. Then in Section 3, based on the output frequency spectral data, the spectral form for cold-wave waves is confirmed and the spatiotemporal evolutions of characteristic spectral parameters are presented. To further explore the growth of wave spectra during a cold-wave period, the dependences of spectral parameters on three types of induced factors are determined and compared with previous proposed relationships in Section 4. Finally, the conclusions of the study are summarized in Section 5.2 MODEL SETUP AND VALIDATION 2.1 Model setups
For this study, we used the SWAN (Simulating WAves Nearshore; Booij et al., 1999) model, version 41.01. SWAN is a third-generation wave-action model and has been widely applied around the world (e.g. Gorman and Neilson, 1999; Ris et al., 1999; Jin and Ji, 2001; Roger et al., 2003; Deng et al., 2012). It is designed as a shallow-water wave model, which is suitable for simulating waves in lakes, estuaries and coastal regions. Based on the Euler approximation and linear random surface gravity wave theory, the main goal of the SWAN model is to solve the spectral action balance equation. In general, six physical processes are included in the model: the wind input, whitecapping, bottom friction, depth-induced wave breaking and wavewave nonlinear interactions (both triads and quadruplets).
A series of sensitivity experiments have been conducted to determine the settings for some of the simulation parameters (Huang, 2008). The results show that the computational time step, domain size, grid resolution (when reaching a certain extent) and grid shape have little effect on the output data. Thus, in this study, simulations were performed in a relatively simple, convenient and efficient way. The simulations were performed in the nonstationary mode and started at least one day earlier than the observations to ensure that the output results are reliable and not affected by the initial states. To avoid system errors induced by boundaries, deep water boundaries should be far from the observation sites. The numerical model was established on a 120×48 rectangular cell grid covering the NECS (117.0°–127.0°E, 37.0°–41.0°N) with 5' resolution both in longitude and latitude. The time step was set to 30 min. Spectra were computed at 36 equally spaced propagation directions and 35 logarithmically spaced frequencies (f) between 0.04 and 1 Hz, covering typical mean frequencies for the studied area, with a relative step of Δf/f=0.1. The bathymetry data used in the model were obtained from the ETOPO-5 dataset. The wind forcing inputs used for the model were 1-hour data from the CFSR dataset. In the computations, all the six processes were included to ensure accuracy. Based on previous studies (Yang, 2004; Huang, 2008), the exponential growth of wind input and whitecapping expressions according to Komen et al. (1984) were used for the NECS. The coefficients for determining the rate of whitecapping dissipation and the dependency of the whitecapping on wave number were set to be 1.0e-5 and 0.5 respectively. Default options and values were chosen for the other processes.2.2 Model validation
Cold wave-induced wind is a stable and continuous weather system that affects the NECS mainly from October to April. Given space limitation, cold wave case from 10 to 12 December 2015 (UTC, the same hereinafter) was selected as a representative to validate the established model and analyze the growth of wind wave spectra. Figure 2 shows the wind vectors and simulated significant wave height (SWH) for the cold wave case. During this period, the sea state was dominated by a homogeneous and stationary generalized northeastern wind. In the early morning of 10 December, the cold wave invaded the NECS and brought a strong wind, with the maximum wind speed exceeding 17 m/s. The extreme area of SWH, with a maximum exceeding 2 m, appeared in the northeast of the Bohai Sea and northern Yellow Sea. As time passed, the induced strong wind lasted for more than 24 h, resulting in a maximum SWH exceeding 4 m. The extreme area of SWH moved along the wind directions from the upstream wind side to the downstream wind side, and finally located in the centers of the studied seas. Besides, the passage of cold wave had a time lag in the northern Yellow Sea, where the SWH lagged behind the Bohai Sea. Later on, the intensity of the cold wave decreased, hence the wind and the SWH decreased.
Comprehensively considering the spatiotemporal variations of SWH, there is good agreement between the wind field and the wave field over the whole cold wave process. That is, the distribution of the SWH extreme area is in accordance with the distribution of the wind speed extreme area. This is mainly because sea states in the NECS, whose special geographical region restricts the growth of waves, consist mostly of local wind-generated waves, with a low percentage of swell and mixed waves. In addition, the contours of SWH in the studied area are basically parallel to the isobaths. This illustrates that the distribution of wave height is greatly influenced by fetch and water depth. In general, wave height increases downwind over deep waters, but the restrictions of upwind fetch and the influence of bottom friction become evident in the distribution of wave height over the banks. This can be seen, for example, where the trend of increasing wave height with fetch is reversed in crossing the shallow bank.
To verify the simulation ability of the SWAN model, we chose two of the most common and representative wind wave characteristics: the SWH and the mean wave period (MWP). The measured data were collected from three buoys, B1 (38.02°N, 119.51°E), B2 (39.30°N, 120.36°E) and B3 (38.09°N, 121.04°E), whose locations in the case are shown in Fig. 1. The comparisons between the simulations and observations of SWH and MWP are shown in Fig. 3. All of the SWH and the MWP time series basically follow a first increasing and then decreasing trend, with peak values occurring at similar times. The trends of the SWH and the MWP are well simulated by the established model. However, there are slight differences between both curves in magnitude. The SWAN simulations tend to underestimate the SWH at the peaks and underestimate the MWP where wave heights are relatively low at the initial stage of a cold wave.
For a quantitative evaluation of the performance of the SWAN model, three error statistics, namely the mean error (ME), the root mean square error (RMSE), and the scatter index (SI), are adopted. The statistics are calculated as:
Since the SWAN model does not have any a priori restrictions on the spectrum for the evolution of wave growth, the spectral form should first be confirmed. A number of parametric forms of the wind wave frequency spectrum have been proposed to date. The best known and most widely used representation is the Joint North Sea Wave Project (JONSWAP) spectrum (Hasselmann et al., 1973):
The spectral shape parameter σc has little influence on the ultimate spectral form. Since previous fetchlimited studies have found no systematic trend within the scatter of values, this parameter has been assumed constant at σc=0.07 when f≤fp and σc =0.09 when f > fp.
However, a significant amount of observation data in previous studies (e.g. Toba, 1973; Forristal, 1981; Kahma, 1981; Donelan et al., 1985) has suggested that an f-4 power law may be a better description of the rear face of the spectrum. Donelan et al. (1985) proposed a modified version of the JONSWAP spectrum:
For convenience, the form Eq.2 can be transformed into:
fp and S(fp) can be easily obtained from the spectra. The value of γ was always set as the default average 3.3 or other empirical fixed values for practical application (Hasselmann et al., 1973; Ochi and Hubble, 1976; Young, 1998). This method is easy and efficient but brings deviations between the fitted spectra and the observations. In this study, the values of γ were obtained using the least-squares method to attain the best fits.
To analyze the results of the wave model simulations in detail, five different locations were selected, as illustrated in Fig. 1. Three points S1 (40.50°N, 121.50°E), S2 (39.00°N, 120.50°E) and S3 (37.50°N, 119.50°E) are distributed in the Bohai Sea. Two points S4 (39.50°N, 124.00°E) and S5 (38.00°N, 123.00°E) in the northern Yellow Sea. Based on Eq.3, some model and fitted spectra at each of the five sites are shown in Fig. 4. A uniform good fit to nearly all of the output spectra during the passage of the cold wave was attained with the modified JONSWAP spectral formulation by Donelan et al. (1985). It can be seen that, during the period of offshore wind in December 2015, the wave spectra are unimodal with similar shape and grow with time and space. As an obvious feature, although the wave spectrum S(f) is distributed between f=0 and f=∞ theoretically, a substantial part of the wave spectrum of cold wave-generated waves is concentrated in a narrow frequency band. In other words, the main part of the energy is provided by the wave components of the narrow band around the peak frequency. In fact, the studied area is smaller than the meteorological system of a cold wave, and the strong wind induced by the cold wave is relatively uniform and changes gently. Thus ocean waves induced by the cold wave are mainly wind waves, with the periods around 1/fp.
The three characteristic parameters, fp, S(fp) and m0, can be used as the main indicators of spectral growth. Their time series at the five sites are shown in Fig. 5. For comparison, the wind speeds at 10 m above sea level, U10, at the five sites are also shown. S(fp) and m0 represent the maximum energy density and total wave energy of the wave spectrum, respectively. In the early stage of 10 December, when the strong and uniform cold-wave wind started to prevail in the NECS, S(fp) and m0 at the five sites all markedly increased. But on the contrary, regardless of the different initial values caused by previous sea states, peak frequencies fp all decreased slowly with time. Nonlinear interaction among composition waves of different frequencies is the main cause of this phenomenon. It continues delivering energy from medium to low frequencies, causing a peak to develop. It is worth mentioning that this is different from the sudden change in peak frequencies of hurricanegenerated wave spectra. As time went on, S(fp) and m0 both first increased and then decreased with the wind speed. They have the similar changing trends because of the typical narrow-band spectrum. At the peak time of S(fp) and m0, fp stopped to decrease and then remained essentially constant. fp at S1 and S4 is larger than that at S2, S3 and S5. This reveals that areas with a longer fetch tend to have a smaller peak frequency, and this finding is in agreement with the observed JONSWAP data (Hasselmann et al., 1973).4 GROWTH RELATIONS OF SPECTRAL PARAMETERS
The growth of frequency spectra of cold-wave waves is considered by introducing parameters that directly or indirectly reflect the effect of wind field or other external environmental factors on the spectrum. In this section, dimensionless least-squares fits and log-log plots of the various wave spectral parameters against three universally used parameters, fetch (wind factor), inverse wave age (wave factor) and peak frequency (spectral factor) are presented and compared. The obtained growth relations of spectral parameters are valuable not only for the study of the growth mechanism of ocean waves, but also for the calculation and prediction of cold-wave waves.4.1 Fetch dependences
Among the various research methods, the wind wave growth relation is the most widely used and also an important basis of other related methods. International researchers have made considerable effort and proposed many fetch-limited growth relations to date (e.g. Mitsuyasu, 1968; Hasselmann et al., 1973; Davidan, 1980; Kahma, 1981; Donelan et al., 1985; Dobson et al., 1989; Wen et al., 1989; Ewans and Kibblewhite, 1990; Babanin and Soloviev, 1998) based on data from site investigations with different timescales in different seas. Most of the proposed relations reflect changes in the dimensionless peak frequency
Using the above steps, the data for different sites are shown in Figs. 6, 7. The approximations of the dependences of
Equations 4 and 5, which are developed for fetchlimited waves, are remarkably good fits to the data and in good agreement with the experimental and observational dependences proposed in other studies. Besides, the wave height Hs and period Ts of significant waves can be calculated by the empirical relations:
Power-law regression has also been produced of dimensionless spectral peak
The parameter S(fp), not like fp and m0, does not correspond to any external characteristic parameters of waves directly. That may be the reason why previous researchers rarely investigated it. Though the values of S(fp) can be easily known from data of spectra in the cases of hindcasting, the growth relation of S(fp) is of great importance for analyzing the growth of wave spectrum.
The peak enhancement factor γ represents the ratio of the spectral peak to the peak of the corresponding Pierson and Moskowitz spectrum at the same peak frequency. It not only characterizes the spectral peak properties, but also is an important measure of different wave development states. Hasselmann et al. (1973), in a careful study of fetch-limited waves, found no obvious relation between γ and
It is the higher values of γ at large
As the spectral forms developed from generation to generation, however, the constancy of α has been called into question. Special investigations have been carried out to study the behavior of the Phillips parameter α. Based on various observational and experimental data, the fetch-limited growth relation of α has been obtained (Hasselmann et al., 1973; Mitsuyasu et al., 1980; Dobson et al., 1989; Ewans and Kibblewhite, 1990; Babanin and Soloviev, 1998). However, since the experimental areas in previous studies are mostly open seas, the applicability of the previous derived relations in the NECS is weak. The parameter α is plotted against
It can be seen that the values of α at different sites are mainly in the range from 0.002 to 0.02, and show a regular decreasing trend with
In practical applications, dimensionless fetch is more suitable for conditions when fetch is already known and the wind field remains relatively invariant. Cold wave cases are good examples for this, but there are many actual conditions when both wind speed and wind direction are always changing. Thus, some previous studies (e.g. Donelan et al., 1985; Dobson et al., 1989; Elfouhaily et al., 1997; Young, 1998) have used a more local wave parameter to describe the wave spectra: the inverse wave age Uc/Cp, where Uc represents U10 in the direction of the waves at the spectral peak and Cp represents the phase speed of those waves. As its name suggests, the inverse wave age is the reciprocal of wave age, which is well known to be an important wave factor reflecting wave growth states.
The time series of Uc/Cp at the five sites during the cold wave period are shown in Fig. 12. When the coldwave wind started to strengthen in the early hours of 10 December, waves in different areas all turned into a unified young state and values of Uc/Cp increased beyond 4.0. Subsequently, Uc/Cp gradually decreased to different extent. Elfouhaily et al. (1997) found that waves are fully developed, mature, developing and young when Uc/Cp≤0.83, 0.83 < Uc/Cp≤1.0, 1.0 < Uc/Cp≤2.0 and Uc/Cp>2.0, respectively. If we classify the waves during the cold wave using this standard, all data at S1, S3 and S4 and most data at S2 are young, while data at S5 are mostly developing and partly mature or developed. It is apparent that waves with a wider surface are more likely fully developed.
Donelan et al. (1985) analyzed the field data of the directional spectrum at steady state in an inland sea and related spectral parameters to Uc/Cp. For open-sea wave spectra in a variety of conditions, power-law regressions from Dobson et al. (1989) have also been produced. These previous obtained relations may be not suitable for wave spectra in this cold wave case. Hence, it is of great value to find the Uc/Cp dependences for this type of extreme weather in this study. Among the five sites, S3 should be treated differently. Since the special semi-enclosed terrain limits the development of waves, Uc/Cp is large at S3. However, the spectra at S3 have the long-fetch characteristics. Thence the growth relations of spectral parameters on Uc /Cp at S3 are significantly different from the other four sites. In Fig. 13, the data at site S3 are temporarily ignored to obtain dependences appropriate for the majority of the NECS. In Fig. 13a, b, c, the data still follow a power-law distribution and suggest the following relations:
In Fig. 13d, e, there appears to be two trends for the different ranges of Uc/Cp. When the waves are young, γ and α show an increasing trend respectively with Uc /Cp; when the waves start to develop, γ and α seem to be fairly constant or show a slowly varying trend. Thus, relations linking the two shape parameters to Uc /Cp are obtained with least-squares fitted piecewise functions:
The peak frequency fp is the most characteristic, accurately defined and easily measured variable of the wave spectrum. It varies slowly during the spectrum development and can reflect the wave development stage. Mitsuyasu et al. (1980) first tried to use fp to determine other spectral parameters m0, γ and α, but the observed data were very sparse. Babanin and Soloviev (1998) also examined the interrelationships of the spectral parameters with in situ data in the Black Sea. Since the dependence of
These relations Eqs.14–17 are compared in Fig. 14 with the dimensionless spectral data and the fitted dependences:
The data have strong dependences on
From the above arguments, three groups of empirical relations describing the growth of wave spectral parameters (
On the whole, it can be validated that the power equation is good for fitting the relationships between the spectral parameters and development factors. The good agreement of our results with those of other investigators suggests the universal character of the dependence describing variability of the parameters of fp, S(fp) and m0. Dependences on the inverse wave age during the extreme weather system like cold wave are different from the ordinary-wind condition and need a special treat.5 SUMMARY AND CONCLUSION
As studies of wind waves, frequency spectra and growth relations have been undertaken before, we point out that this article is a systematic study of typical conditions in the semi-enclosed NECS during a cold wave. In the NECS, cold waves are more frequent and more harmful than typhoons or other extreme weather events, and the effect of cold waves on the ocean environment, such as strong winds and giant waves, is one of the most important marine natural disasters. Thus, the study of wind wave spectra is imperative for forecasting the rough seas generated by cold waves, and provides a scientific foundation for disaster prevention and mitigation, marine hydrological security, and resource development and utilization.
A typical wave action model, SWAN, was used to simulate ocean waves and output frequency spectra. A representative cold-wave case was investigated. The spatiotemporal characteristics of the wind field and wave field show that cold wave seas in the NECS are mostly local wind-generated waves and are influenced by both winds and terrains. Despite errors from the wind forcing data, good agreement is found between model results and measurements not only in magnitudes but also in phases, thus the output data are reliable for spectral studies. Based on data from five selected sites, the wave spectra during the passage of a cold wave show only one significant peak and appear to be well-fitted by the modified JONSWAP parametric spectral form proposed by Donelan et al. (1985). The spectra grow with time and space, and are reflected by peak frequency, spectral peak and lowest moment. The three characteristic parameters change with the wind field in the temporal dimension and vary with fetch in the spatial dimension.
The growth relations of spectral parameters are established to study the development of the cold wave-generated spectra. In all of our analyses, we used log-log plots to relate the physically dependent variables (dimensionless peak frequency
The datasets used during the model configuration are available in the ETOPO-5 repository (http://www.ngdc.noaa.gov/mgg/fliers/93mgg01.html) and CFSR repository (http://cfs.ncep.noaa.gov/cfsr/). The spectral data generated during the current study are available from the corresponding author on reasonable request.7 ACKNOWLEDGEMENT
We thank North China Sea Marine Forecasting center of State Oceanic Administration for providing the measured data collected from the buoys and assisting in model verification.
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Receipt of an order confirmation from us does not signify our acceptance of your order, nor does it constitute confirmation of our offer to sell. We reserve the right at any time after receipt of your order to accept or decline or cancel your order (in whole or part) for any reason. We may require additional verifications or information before accepting your order. Your order is not accepted until it is shipped (or a portion of the order is shipped). You agree that, if we cancel all or part of your order, we will issue a credit to your credit card in the amount of the canceled portion (if your credit card has already been charged for the order).
4. Shipping
Transit times vary depending on the shipping method selected. Shipping estimates are from the day of the shipping not from the day we receive your order.
**The Free shipping option via USPS Standard shipping is not insured or trackable and does not carry a guaranteed day of delivery. If the package is lost, damaged or misdelivered there are no refunds or replacements offered. By selecting this method you, the buyer, assume the risk of loss and indicate your agreement to these terms and conditions.
Elisa Ilana will not be responsible for delivery delays due to unforeseen circumstances outside our reasonable control such as delays due to severe weather, natural disasters or strikes.
Disclaimer: Please note that Elisa Ilana is not responsible for the delivery schedule and cannot guarantee your item will be received within the estimated delivery timeframe. Sometimes unforeseen delays occur due to mailing volume of shipping carriers, public holidays, peak periods, customs processing delays, inaccurate or incomplete shipment information (such as P.O. Box for receiver address, missing or inaccurate receiver telephone number), or unavailability or refusal of the receiver to accept delivery.
5. Tracking Your Order
A shipping confirmation email will be sent to you once the order has been dispatched. You will be able to track your parcel status using the tracking number and tracking link provided. We ship through USPS & UPS.
6. Incorrect Shipping Information Disclaimer
Elisa Ilana is not responsible if a package is not deliverable due to the missing, incomplete, or incorrect destination information. Please take great care to enter the correct shipping details when at checkout. If you realize you have made an error, please call the Customer Service line as soon as possible explaining the error and provide the correct information within 24 hours. However, please understand that if the package has already been shipped that we are unable to alter the destination address at this stage. If the package can be re-routed, Elisa Ilana reserves the right to charge a re-shipment fee.
Customer Service: 402-926-3479 Ext 1, available Monday - Friday 10 am - 5 pm CST
7. Delivered but Not Delivered
If the tracking information confirms that the item has been delivered to your order address but you have not received your order, please contact the shipping carrier for more information. We are not responsible for the packages that are delivered but not received. Shipping fees will not be refunded for undeliverable orders.
If we receive a return package due to missing/incomplete/incorrect destination information, no mail receptacle, undeliverable, refused by addressee, etc..We will attempt to contact you and give you a three-day window to respond for additional fees to cover any costs occurred. If we do not hear from you, a store credit minus fees incurred will be applied to your account.
8. Offers and Promotions
Elisa Ilana may make available special offers and promotions from time to time. Any such offers and promotions will expire on the dates specified in the offer or promotion. Credits, coupons, prizes, or benefits shall specify the terms that apply to their use, redemption, and terms. Credits, coupons, prizes, and benefits may not be combined with any other offers or promotions. We reserve the right at any time, at our discretion and without prior notice, to discontinue any offer or promotion, or to change any offer or promotion terms or conditions, including changing expiration periods or credit values for existing or future credits
Only one promotion can be used per sale. We reserve the right to exclude certain products from the promotions and/or discounts.
9. Returns & Exchanges
We offer a 30-day money-back guarantee on item(s) that are in an unused pristine condition and in the original packaging. Discontinued, retired, sale, clearance and customized items are NOT ELIGIBLE FOR RETURN.
Return/Exchange must be shipped back to seller in a padded envelope or box. We recommend shipping back in a method that can be tracked and/or insured. We are unable to provide an exchange or issue a refund on merchandise that we did not receive. It is not necessary to send back gift boxes or catalogs.
10. Back-Orders
We carry an extensive inventory. However, due to the unpredictability of PANDORA inventory shipments, we cannot guarantee the availability of all items shown on our website at all times. If your order contains (1) one or more items that are out of stock we may, at our discretion, split the order into multiple shipments unless otherwise instructed. The items that are in stock at the time of the initial order will ship via the shipping method originally selected. All items that are out of stock will ship at our expense via first class mail when they become available. Most items become available within 1-3 weeks. You will not be charged for back-ordered items until they can be shipped. Once available, back-ordered items will be processed then automatically shipped following our free shipping guidelines.
Back-Order Payments - If the pending hold for the back-order payment has expired, the original payment method will be re-authorized for the back-order total unless specifically notified by the buyer calling Customer Service Monday-Friday 10am-5pm CST 402-926-3479.
11. Privacy Policy
Elisa Ilana will not sell or give your information to any other party. When you place an order, your name, contact information, billing, and shipping information are retained in our system. Your credit card information is not stored for safety reasons. As an extra level of security, we use the latest SSL encryption technology.
12. When ordering and wanting the item sent to a third party
Elisa Ilana will use the information you provide about someone else when placing an order only to ship the product and to confirm delivery. We will not share this information with outside parties except to the extent necessary to complete that order.
13. UPS cannot ship to P.O. Boxes
14. According to Pandora's regulations, we are NOT permitted to ship outside the U.S.
If a Pandora order is submitted with an international shipping address, expect the payment to be voided and the order canceled.
15. This website does not accept non-U.S. credit card payments for Pandora Jewelry & Charm.
If an order is submitted for Pandora Jewelry with a non-U.S. credit card, the payment with be voided and the order canceled.
16. Orders paid via PayPal must ship to a "Confirmed Shipping Address"
If PayPal does not deem the shipping address submitted on the order as a "Confirmed Address," we reserve the right to ship the order to the confirmed billing address or void the payment along with canceling the order. This action is to protect customers against fraudulent credit card activity and minimizing chargebacks.
17. Transit time does not include order processing time.
All items on ElisaIlana.com have a "Processing Time" and a "Transit Time". Due to the current situation with COVID-19, you may experience delays in delivery. We apologize for any inconvenience this may cause. We value our customers greatly and thank you for your patience during this time.
Order Processing in most cases will include credit card validation, name/address verification, and fraud protection screening for your security. You may be required to provide additional documentation or information to complete the verification step. Order processing also includes sizing and special ordering if required. Once complete, your order is ready for final inspection and packaging.
18. Cancelation
Unless specifically instructed by the buyer to cancel an online order or a backorder, the seller assumes it is a live sale and will be processed as soon as the order can be processed or back-order item(s) are back in stock. To cancel an order or back-order, you much call Customer Service 402-926-3479 between Monday - Friday 10am - 5pm CST.
19. Pandora Warranty
All Pandora Jewelry products are covered by a 1-year warranty covering manufacturing defects.
Warranty Coverage
Pandora warrants all non-watch products against defects in materials and workmanship under ordinary consumer use for a period of ONE (1) YEAR from the date of original retail purchase. Pandora warrants watches for a period of THREE (3) YEARS from the date of original retail purchase. During these warranty periods, if a defect arises in the product, and you follow the instructions for returning the product, Pandora will, at its option, to the extent permitted by law, either (i) repair the product using new or refurbished parts, at Pandora's expense; (ii) replace the product with a new product that is equivalent to the product that is to be replaced; or (iii) refund to you all or part of the purchase price of the product. Pandora shall have no obligation to repair, replace, or refund until the defective product is returned to Pandora. A replacement product assumes the remaining warranty of the original product or ninety (90) days from the date of replacement or repair, whichever period is longer. When a refund is given, the returned product becomes Pandora's property.
This Limited Warranty applies only to products manufactured by Pandora. This Limited Warranty does not apply to damage caused by accident, abuse, misuse, misapplication, or use of non-Pandora products. Stretching of Pandora chains and bracelets is not considered a manufacturing defect. Wearing counterfeit or non-Pandora charms can damage Pandora bracelets and will void the warranty. Pandora will not replace, fix, or repair product that has been used with non-Pandora products.
General wear and tear, misuse, exposure to chemicals, and tarnishing are not covered under the warranty.

subset: commoncrawl


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Thank you for signing up to receive Selected Soundscapes and Selected Stories. They are on your way to your inbox now – be sure to check your junk mail in case they end up there 🙂
Some more things you'll enjoy are:
The Calm Album – This is a free album of super minimal zen meditative music. I use this music myself when I want to get into a deep altered state, and it is also very popular with other meditation creators to use as the background music in their meditations.
Sound Dreaming – Regular meditative ambient sound sessions held live once or twice a month in our online Cavern, where we get to go on beautiful journeys, with the harmonies of the cosmos pulsing through our veins.
My Life as a Magician – A fiction novel that really didn't feel like fiction as a wrote it. It felt like a memory from many lifetimes ago.
Enjoy 🙂


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Episode 228 What to do when you don't feel good!
It happens! We all have moments, experiences, even days where we just don't feel good. How do you deal with that? How do you handle that in the best possible way? We can't stick our heads in the sand and just forget about it. Can we? Today we're going to talk about what to do when you just don't feel good.
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text: Gina Jozaitis <email @ redacted> Hi..... My name is Gina. I live in Chicago and have had Type 1 diabetes for the past 19 years! I'm now 29 years old and just received my 508 MiniMed insulin pump yesterday!! I'm anxious to get started as I have a TERRIBLE time with my diabetes (A1c levels over 10 always!) It's great to find a list like this as none of my friends have diabetes nor do they really understand what I've gone through since the age of 10! I'm glad to be here and hope to speak with many of you and learn...learn...learn!!! I am starting my training today (2-6-01)..... wish me luck :O) youare are in the right place ---------------------------------------------------------- for HELP or to subscribe/unsubscribe, contact: firstname.lastname@example.com send a DONATION http://www.Insulin-Pumpers.org/donate.shtml


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What Is Child Life Insurance?
The mere thought of losing a child is enough to make any parent feel queasy. Child life insurance is a form of insurance that will pay out should your child become seriously ill and/or die. It can give you financial assistance during the most stressful time.
Why do you need child life insurance?
If your child becomes ill or passes away then there is a chance that you'd need to spend a significant time away from work. Insurance can help to keep your home functioning with mundane things such as mortgage repayments and bills while you're incapable of earning money.
Can I add kids to my life insurance policy?
It's rare to get a life insurance policy solely for a child. It's more common that you'll add on a child to your policy. This makes it much easier to control and is known as rider insurance where you often have the option of adding critical illness cover.
Another way of insuring for the loss of a child is with term life insurance. This is where you'll pay into the policy for a set period of time until they reach adulthood. This often means a cheaper premium as the policy will expire once the term ends.
Another option is to get a life insurance policy for your child throughout their life. While this can often give you a higher payout, the premiums are usually a lot more expensive which makes it rarer than the other options.
Choosing the right cover to insure my children
You should never dive headfirst into any insurance policy as firstly you need to consider what is going to be right for your needs. With child life insurance, this includes asking yourself some critical questions.
The first question is knowing who should be covered. Are you planning to have a joint policy and attaching a child to it or perhaps going for a sole policy. Also, you may not want to insure all your children and perhaps just the one that has a medical condition, for example.
You can also choose what type of payout you're looking for and you'll get a premium to match that. It may also be that you don't want the cover for a certain period of time, such as 10 years. It's important to look at your situation and choose a level of cover that works for you and your family.
Check the limits of the policy
All policies will be slightly different and have their terms and conditions on various aspects. One such limit may be how much you can claim for on the policy. This can often be capped at a certain level and will be linked in with the monthly cost of your premiums.
Policies will also have age limits with an example being policies only available for children 18 and under. The most important conditions, however, may be what constitute as a critical illness. If your child has a condition then you need to be covered for that should something happen.
The cost of your cover is going to depend on a wide number of factors and their medical history will be taken into account. Honesty is the best policy with life insurance as any withheld information (such as a preexisting condition) could invalidate the policy. Other factors that will affect the cost will be standard questions such as their age, the type of cover and the term.
What is family life insurance?
Insurance policies can sound the same but are completely different. Family life insurance is a standard form of insurance that pays out if a parent passes away. It doesn't pay out if a child passes away until you specifically ask for a child life insurance element.
Can I insure my kids with a trust?
If you're looking to leave money behind for your children then it's going to be a different process. This can be mostly covered by regular insurance as you can leave it to a specified beneficiary. If you wanted to protect your children's future then you can set up a trust. This is where the money will be held until they reach a certain age.
Protecting the future
Whether you are looking to cover the loss of a child, protect against critical illness or give them financial security after you're gone, there's a policy out there for everyone. If you specifically want child life insurance then look for that cover and don't get it mixed up with any other type.
While you're here ...
Join our waiting list, and see how easy insurance should be!


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The more and more serious i have become about making my dream come true, i have took as much information as i can find and last year i decided to enroll with New York institute of photography ( http://www.nyip.deu ) taking a course in professional photography. This course really helped me grow and learn, and i soaked in as much information as i could. I learnt everything from camera settings, lighting, and the business side of things to. Every unit was full of information, quotes, and videos explaining everything in detail. And then at the end of each unit, i had to complete a project, which i would then get scored on, and the thing that i found the most useful is the tutor who graded my projects would leave a voice message talking to me about how i did and tips and tricks that i could use to improve. I think in the world of photography, for myself, there is nothing more useful then having another set of eyes on your work and giving you constructive feedback. Sometimes i am my own worse enemy, when it comes to my work, and i feel there is always more to learn in this world and ways to improve. I 100% follow 'believe the impossible' as my tattoo says, and when it comes to photography, that is something i feel so passionately about, i will never stop learning and growing, and never give up! And finally in May of this year, i competed the course and received a certificate for completing and graduating with New York institute of photography, and now my certificate is hanging on my wall in office to remind myself how far i have come!
Contact me for more information on the sessions that i offer and lets works together on this beautiful journey you and your family are now starting.


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Circus Web Dashboard
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Circus Web Dashboard.
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A ketogenic diet for beginners Keto Mojo Chart
A keto or ketogenic diet plan is a low-carb, moderate protein, higher-fat diet that can help you burn fat better. It has numerous advantages for weight reduction, health, and performance, as displayed in over 50 studies.1 That's why it's suggested by so many physicians.
A keto diet plan can be specifically helpful for losing excess body fat without hunger and for type 2 diabetes.
Here, you'll learn how to consume a keto diet plan based upon real foods. Begin with our visual guides, recipes, meal plans, and easy 2-week Begin program. It's whatever you require to be successful on keto.
>>> Click Here To Get Started With A Custom Keto Plan
1. What is a keto diet?
The keto diet is an extremely low-carb, higher-fat diet. It's similar in lots of methods to other low-carb diet plans.
While you consume far less carbs on a keto diet, you preserve moderate protein consumption and may increase your intake of fat. The reduction in carbohydrate consumption puts your body in a metabolic state called ketosis, where fat, from your diet plan and from your body, is burned for energy.
What "keto" indicates.
A "keto" or "ketogenic" diet is so named due to the fact that it causes your body to produce small fuel molecules called "ketones." This is an alternative fuel source for your body that can be used when blood sugar level (glucose) is in short supply.
When you consume extremely few carbs or very few calories, your liver produces ketones from fat. These ketones then function as a fuel source throughout the body, specifically for the brain.
The brain is a hungry organ that takes in great deals of energy every day, and it can't run on fat directly. It can just run on glucose– or ketones.7.
On a ketogenic diet plan, your whole body changes its fuel supply to run mainly on fat, burning fat 24-7. When insulin levels drop extremely low, fat burning can increase considerably. It ends up being much easier to access your fat shops to burn them off.
This is terrific if you're attempting to reduce weight, but there can also be other advantages, such as less cravings and a stable supply of energy– without the sugar peaks and valleys that often occur when consuming high-carb meals. This might assist keep you alert and focused.
When the body produces ketones, it gets in a metabolic state called ketosis. The fastest method to get there is by fasting– not eating anything– but no one can regularly quick permanently.
A keto diet, on the other hand, likewise results in ketosis and can be eaten forever. It has much of the benefits of fasting– including weight loss– without having to fast long term.
>>> Click Here To Get Started With A Custom Keto Plan
Who should Refrain From Doing a ketogenic diet?
There are controversies and misconceptions about a keto diet plan, but for most people it seems very safe. However, 3 groups often require unique consideration:.
- Do you take medication for diabetes, such as insulin?
- Do you take medication for high blood pressure?
- Do you breastfeed?
2. What to eat on a keto diet.
Here are normal foods to delight in on a ketogenic diet. The numbers are net carbs per 100 grams (3.5 ounces) of food.13 To remain in ketosis, lower is usually much better:.
Keto diet foods: Natural fats (butter, olive oil); Meat; Fish and seafood; Eggs; Cheese; Vegetables that grow above ground.
What's the most crucial thing to do to reach ketosis? Avoid consuming a lot of carbohydrates. You'll likely require to keep carb consumption under 50 grams of net carbohydrates per day, ideally listed below 20 grams.14.
The fewer the carbs, the more efficient the diet appears to be for reaching ketosis, losing weight or improving type 2 diabetes.15.
Counting carbohydrates can be helpful at first. But if you stay with our recommended foods and recipes you can stay keto even without counting.
>>> Click Here To Get Started With A Custom Keto Plan
Attempt to prevent.
Here's what you should avoid on a keto diet– foods consisting of a great deal of carbohydrates, both the sweet and the starchy kind. This consists of starchy foods like bread, pasta, rice and potatoes. These foods are extremely high in carbs.
Foods to prevent on a ketogenic diet: bread, pasta, rice, potatoes, fruit, beer, soda, juice, candy.
The numbers are grams of net carbohydrates per 100 grams (3.5 ounces), unless otherwise kept in mind.16.
Likewise avoid or limit extremely processed foods and rather follow our whole foods keto diet advice.
You need to also prevent low-fat diet products. A keto diet plan need to be moderately high in protein and will most likely be greater in fat, because fat provides the energy you're no longer obtaining from carbohydrate. Low-fat products typically supply a lot of carbs and not enough protein and fat.17.
More specific recommendations on what to consume– and what not to eat.
What to consume.
Keto beverages: water, coffee, tea, dry white wine.
What can you consume on a ketogenic diet plan? Water is the perfect beverage, and coffee or tea are great too. Ideally, utilize no sweeteners, specifically sugar.
A splash of milk or cream in your coffee or tea is OK, but beware that the carbs can build up if you consume numerous cups in a day (and certainly avoid caffe lattes!). The periodic glass of white wine is great too.
Have a look at our full guides to keto drinks and keto alcohol.
How low carbohydrate is a keto diet?
A keto diet plan is an extremely stringent low-carb diet plan, containing less than 20 grams of net carbohydrates per day.
We recommend beginning by following the dietary suggestions as strictly as you can. When you're happy with your weight and health, you could carefully attempt consuming a couple of more carbs (if you want to). Discover more.
>>> Click Here To Get Started With A Custom Keto Plan
Keto Mojo Chart
3. Keto advantages: Why eat a keto diet.
The benefits of a ketogenic diet resemble those of other low-carb and higher-fat diets, but it appears to be more powerful than liberal low-carb diets.19 Think of keto as a super-charged, low-carb diet plan, optimizing the benefits. Nevertheless, it might also increase the threat of side effects a bit.
Reduce weight.
Turning your body into a fat-burning maker can be beneficial for weight-loss. Weight loss is significantly increased, while insulin– the fat-storing hormone– levels drop greatly. This appears to make it far easier for body weight loss to happen, without cravings.
More than 30 top quality clinical research studies show that, compared to other diets, low-carb and keto diet plans result in more effective weight reduction.
Appetite Control
On a keto diet you're most likely to get better control of your appetite. It's a really typical experience for feelings of hunger to decrease considerably, and research studies prove it.23.
This usually makes it easy to eat less and lose excess weight– just wait up until you're hungry before you consume.24 It likewise makes intermittent fasting much easier, something that can boost efforts to reverse type 2 diabetes and accelerate weight-loss, beyond the effects of keto only.25.
Plus, you might conserve time and money by not needing to treat all the time. Lots of people just feel the requirement to consume twice a day on a keto diet plan (typically skipping breakfast), and some simply eat once a day.26.
Not having to combat feelings of hunger might likewise potentially assist with issues like sugar or food addiction.27 At last, feeling satisfied can be part of the solution. Food can stop being an enemy and become your good friend, or just fuel– whatever you prefer.
>>> Click Here To Get Started With A Custom Keto Plan
Low carb and diabetes reversalControl blood sugar level and reverse type 2 diabetes.
Research studies prove that a ketogenic diet plan is outstanding for managing type 2 diabetes, in some cases even resulting in complete reversal of the illness.28 It makes best sense, since keto reduces blood-sugar levels, reduces the requirement for medications and reduces the potentially unfavorable effect of high insulin levels.29.
Considering that a keto diet might reverse existing type 2 diabetes, it's most likely to be reliable at avoiding it, along with reversing pre-diabetes.30.
Note that the term "reversal" in this context just suggests that the disease improves, enhancing glucose control and decreasing the need for medications. In the best case, it can be so much enhanced that blood sugar go back to normal without medication, long term. In this context, turnaround suggests the reverse of the disease advancing or becoming worse.
However, lifestyle modifications only work when you do them. If an individual go back to the way of life he or she had when type 2 diabetes appeared and advanced, gradually it is most likely to return and advance once again.
Enhanced health markers.
Many studies show that low-carb diet plans enhance numerous essential risk aspects for heart problem, consisting of the cholesterol profile, which includes high-density lipoprotein (HDL) cholesterol and triglycerides. Overall and low-density lipoprotein (LDL) cholesterol levels are typically impacted decently.
It's also common to see improved blood sugar level levels, insulin levels, and blood pressure.32.
These frequently enhanced markers are linked to something called "metabolic syndrome," an insulin-resistant condition that low-carb diet plans treat effectively.33.
Keto diet plan and constant energy and psychological performance.
Some individuals use ketogenic diets specifically for increased psychological efficiency. Likewise, it's common for people to experience a boost in energy when in ketosis.35.
On keto, the brain doesn't require dietary carbohydrates. It's fueled 24-7 by ketones along with a smaller amount of glucose manufactured by your liver. There is no need for dietary carbohydrates.36.
Therefore, ketosis results in a constant circulation of fuel (ketones) to the brain, hence avoiding problems experienced with huge blood sugar level swings.37 This might often lead to improved focus and concentration, and resolution of brain fog, with enhanced mental clarity.38.
Keto and IBS.
A keto diet can result in a calmer stomach, less gas, fewer cramps and less pain, typically leading to improvements in IBS symptoms.39.
For some individuals this is the top benefit, and it frequently only takes a day or more to experience it.40.
>>> Click Here To Get Started With A Custom Keto Plan
Increased physical endurance.
Ketogenic diets can in theory increase your physical endurance by improving your access to the vast quantities of energy in your fat shops.
The body's supply of saved carbohydrates (glycogen) just lasts for a couple of hours of intense workout, or less. But your fat shops carry enough energy to possibly last for weeks.
Beyond this result, another possible advantage is the decrease in body fat percentage that can be accomplished on a keto diet (see weight-loss, above). This decrease in body fat weight is possibly valuable in a variety of competitive sports, including endurance sports.
Keto diet plans and epilepsy
The ketogenic diet is a tested and typically effective medical therapy for epilepsy that has actually been used because the 1920s. Traditionally it was used primarily for children, however in the last few years grownups have actually benefited from it too.
Utilizing a ketogenic diet for epilepsy can permit some individuals to take fewer anti-epileptic drugs or none at all, while potentially still remaining seizure-free. This may decrease drug side effects and thus increase psychological efficiency.
More possible keto advantages.
A keto diet plan can likewise assist deal with high blood pressure,46 may result in less acne,47 and may assist manage migraine.48 It may also assist enhance lots of cases of PCOS and heartburn, while likewise typically minimizing sugar yearnings. Lastly it may aid with certain psychological health issues and can have other potential advantages.
It may sound like a keto diet is a miracle remedy for anything. It's certainly not. While it can have numerous advantages, it's not for everyone. Learn more about if a low-carb or keto diet plan is right for you.
4. How to enter ketosis on a keto diet.
Here are the 7 crucial things to increase your level of ketosis, ranked from many to least essential:.
Limit carbohydrates to 20 digestible grams each day or less— a strict low-carb or keto diet plan. Fiber does not have to be limited, it may even be advantageous for ketosis.50.
Frequently, just limiting carbs to very low levels results in ketosis. So this might be all you need to do. However the remainder of the list below will help ensure that you succeed.
Eat enough fat to feel pleased. A keto low-carb diet plan is generally a higher-fat diet plan, since fat products the energy that you are no longer getting from carbs.51 This is the big distinction between a keto diet and starvation, which also results in ketosis. A keto diet plan is sustainable while hunger is not.52.
If you feel as if you're starving, you're likely to feel exhausted and wish to give up your diet. However a ketogenic diet plan must help you avoid getting too hungry, making it sustainable and potentially making you feel terrific.53.
So eat adequate protein foods and low-carb veggies, with enough included fat to feel satisfied. If you're starving all the time, check that you are getting sufficient quantities of protein at most meals and, if so, include more fat to your meals (like more butter, more olive oil, or some scrumptious sauces).
Our keto dishes have plenty of fat included, however you can change up or down, according to your own needs.
Maintain a moderate protein intake. A keto diet is not meant to be a very-high-protein diet. We recommend 1.2 to 1.7 grams of protein per kg of reference body weight each day.54 This means about 100 grams of protein daily if your lean body mass weight is around 70 kilos (155 pounds). Take a look at our target protein ranges to discover just how much protein you need to be going for each day.
In spite of concerns that people on keto diet plans consume "excessive" protein, this does not seem to be the case for most people. Due to the fact that it is very filling, many people find it tough to overindulge protein.55.
Although amino acids from protein foods can be transformed to glucose, under experimental conditions, only a little portion actually are.56 This may be related to specific factors, such as degree of insulin resistance.57 Nevertheless, even individuals with type 2 diabetes generally succeed with the appropriate levels of protein Diet plan Physician recommends, if their diets are also low carb.58.
At the same time, insufficient protein intake over extended periods of time is a serious issue. It can lead to loss of muscle and bone, especially as you age.
Avoid snacking when not starving. Eating regularly than you require, just consuming for enjoyable, or consuming due to the fact that there's food around, decreases ketosis and decreases weight reduction.59 Though using keto snacks may minimize the damage when you're starving in between meals, attempt to change your meals so that snacks end up being unneeded.
If necessary, include periodic fasting. For example, skip breakfast and only consume throughout 8 hours of the day, fasting for 16 hours (i.e. 16:8 fasting). This works at increasing ketone levels, in addition to accelerating weight loss and improving insulin resistance.60 It's likewise typically easy to do on keto.
Include exercise. Adding any kind of physical activity while on low carb can increase ketone levels reasonably.61 It can likewise assist speed up weight loss and enhance type 2 diabetes.62 Exercise is not required to enter into ketosis, however it may be practical.
Sleep enough and reduce stress. Many people benefit from a minimum of seven hours of sleep per night, on average. And try to keep tension under control. Sleep deprivation and stress hormones raise blood sugar level levels, slowing ketosis and weight loss.63 Plus they might make it harder to stick to a keto diet plan and resist temptations.64 So while handling sleep and tension will not get you into ketosis on their own, they are still worth considering.
Keto supplements are not needed. Note what's not on the list above: you do not need pricey supplements, like exogenous ketones or MCT oil (medium-chain triglycerides). These supplements will likely not help you drop weight or reverse illness. A minimum of there's no proof for that.65 Discover more in our ketosis guide.
Bottom line: To enter ketosis, restrict carbs to really low levels, ideally listed below 20 net carbohydrates per day. That's a ketogenic diet, and it's without a doubt the most essential thing for ketosis to take place.
Ought to you need to increase the impact, execute more actions from the list above, beginning with the top. Got questions? Our Facebook group has responses.
>>> Click Here To Get Started With A Custom Keto Plan
5. How to understand you're in ketosis.
How do you understand if you're in ketosis? It's possible to determine it by checking urine, blood or breath samples. However there are likewise telltale symptoms that require no screening:.
Symptoms of ketosis: dry mouth, thirst, frequent urination.
Dry mouth and increased thirst. Unless you consume sufficient water and get enough electrolytes like sodium, you may feel a dry mouth. Attempt a cup of bouillon or two day-to-day, plus as much water as you require. You might likewise feel a metal taste in your mouth.
Increased urination. A ketone body, acetoacetate, may wind up in the urine. This makes it possible to evaluate for ketosis using urine strips. It likewise– a minimum of when beginning– can result in needing to go to the bathroom regularly. This may be the main reason for the increased thirst (above).
Keto breath. This is due to a ketone body called acetone leaving via our breath.68 It can make an individual's breath odor "fruity," or comparable to nail polish remover. This odor can in some cases also come from sweat, when working out. It's typically momentary.
Other, less particular but more positive indications include:.
Lowered appetite. Lots of people experience a marked decrease in hunger on a keto diet.69 In fact, many individuals feel terrific when they eat just once or twice a day, and may immediately wind up doing a type of periodic fasting. This conserves money and time, while also speeding up weight-loss.70.
Possibly increased energy. After a couple of days of feeling worn out (the "keto influenza") many individuals experience a clear increase in energy levels. This can also be experienced as clear thinking, an absence of "brain fog," and even a sense of ecstasy.71.
Determining ketosis.
There are three ways to determine for ketones, which all included advantages and disadvantages. For an in-depth contrast, see our complete guide to the best way to evaluate ketones.
Urine strips.
Breath ketone analyzers.
Blood ketone meter.
>>> Click Here To Get Started With A Custom Keto Plan
6. Practical keto diet plan guides.
A keto diet plan is simple, however it helps to find out some standard brand-new skills. How do you prepare simple keto breakfasts? Have you shunned fat for several years and do not know how to get more in your diet plan? How do you eat out and still stay on plan?
These suggestions and guides answer common keto concerns.
How should you begin your day? If you like bacon and eggs, dig in! If you don't, some incredible keto breakfasts have no eggs at all.
Have you been told that "breakfast is the most essential meal of the day"? That's most likely not true.73 If you're not starving when you awaken, feel free to skip breakfast or simply have a cup of coffee. Reduced hunger is common on a keto diet, so do not worry about skipping any meal.74.
If you're starving when you wake up but are short on time, lots of keto breakfasts are yummy, filling and fast. All keto breakfasts.
Hmmm, what to consume for lunch or supper? Daily meal planning can be as simple as meat, fish or chicken mains with a salad, or vegetable side– with melted butter, cheese, or a tasty full-fat sauce. We have numerous options for scrumptious keto meals.
A keto diet plan on a budget plan.
Lots of people think that a keto diet is pricey, and it can be. After all, good-quality food expenses more than unhealthier choices. However there are many ways to remain budget-friendly, and in this guide you'll learn all about them.
Consuming more fat on a keto diet.
How to consume more fat.
For years we have been told to fear fat, a position that we have evidence to seriously question.75 We now have factor to think that fat is most likely not harmful, plus it is satiating and makes food taste great.
Do you need suggestions on how to include fat back into your food? What fats should you use, olive oil or butter? And just how much fat do you require every day? Idea: if you are continuously feeling hungry on a keto diet, you might require more protein or fat, or both.
Bread is among the most typical things that people miss on a ketogenic diet. Fear not! There are lots of good keto bread choices. Keto Mojo Chart
Eating in restaurants on a keto diet plan.
How do you consume keto at a buffet, a buddy's house, or a lunch counter? Avoid starchy foods (like bread, rice, or pasta) and request for additional natural fat, like butter or olive oil, if you need it. Eating in restaurants on keto.
How to cheat on a keto diet.
To carb or not to carb? This guide will help you choose, and how to do it smarter.
Avoid processed foods on a keto diet. Avoiding special products.
Don't be fooled by the imaginative marketing of unique "low-carb" products. Keep in mind: A reliable keto diet for weight loss does not include refined and industrially processed foods.
Low-carb products like chocolate, candy, pasta, and bread typically utilize all sort of deceptive marketing, while being simply junk food– consisting of carbohydrates– in camouflage. Discover more.
>>> Click Here To Get Started With A Custom Keto Plan
7. Possible side effects of a keto diet.
- Headache.
- Feeling tired.
- Nausea.
- Leg cramps.
- Constipation.
- Halitosis.
- Heart palpitations.
- Workout difficulties.
- Alcohol tolerance.
- Hair loss.
- Cholesterol.
- Rash.
When you suddenly change your body's metabolism from burning carbs (glucose) to fat and ketones, you might have some side effects as your body gets used to its brand-new fuel, specifically during days two through five.
Signs might consist of headache, exhaustion, muscle fatigue, cramping, and heart palpitations. These adverse effects are short-term for many people, and there are methods to reduce or treat them (see listed below).76.
To minimize possible adverse effects, you may choose to slowly reduce your intake of carbohydrates over a few weeks. But with a slower start you'll likely not see results as rapidly. While the short-term outcomes might vary, the long-term outcomes must remain the very same.77.
We suggest you stop sugar and starches simultaneously. You will likely lose a number of pounds within days. While much of the preliminary fast weight loss is water weight (from lowered swelling), it's still an extremely motivating method to start your keto journey.
Keto flu
Most people who start a ketogenic diet will experience some signs of the "keto flu." This is what you may feel, basically, a couple of days after you have actually begun a keto diet plan:
Light queasiness
Trouble focusing (" brain fog").
Absence of motivation.
These initial symptoms often vanish within a week or 2, as your body adapts to increased fat loss.
The primary reason for the keto flu is that carb-rich foods can result in water retention (swelling) in the body. When you start a low-carb diet plan much of this excess fluid is lost. You might observe increased urination, and with that some additional salt is lost too.
Prior to your body adapts, this can result in dehydration and a lack of salt. These seem behind the majority of the symptoms of the keto flu.
You can decrease or perhaps get rid of these signs by making certain you get adequate water and salt. One simple method to do this is to drink a cup of bouillon or broth, once or twice a day.8081.
Keto diet plan controversies.
A lot of side effects of a keto diet are minor and momentary. But there are a lot of debates and myths that frighten individuals. Keto Mojo Chart
Have you heard that your brain will stop working unless you consume lots of carbs? It's a myth, based on a lack of understanding of the method the body operates in ketosis (changing the fuel supply of the brain to ketones). Learn more.
Another typical misunderstanding is blending normal ketosis– arising from a keto diet– with the dangerous medical emergency situation ketoacidosis. Don't stress! They are two extremely different things. Ketoacidosis does not happen simply from consuming a keto diet plan.82.
The keto diet controversies do not stop there. Will keto eliminate your kidneys or ruin your bones? Will it stop your thyroid from working? See our low-carb and keto debates page, or pick listed below.
Saturated fat.
Brain needs carbs.
Gut germs.
>>> Click Here To Get Started With A Custom Keto Plan
8. Keto FAQ and other resources.
Keto concerns and answersThere are lots of typical questions about keto, and we do our finest to address them all. Do not hesitate to have a look at our complete keto diet FAQ, or choose below:.
How much weight will I lose on a keto diet plan?
Outcomes vary extensively. Many people lose 2-4 pounds (1-2 kg) throughout the very first week. This is mainly water weight. After that, it prevails to lose about 1 pound (0.5 kg) of excess weight weekly. However, some lose much faster (typically younger males), some a bit slower (often women over 40).
You can accelerate the process or break a weight reduction plateau by following our top ideas.
When you approach your typical body weight, the weight reduction will slow. Just remember, a "regular" body weight varies from person to person depending upon our genes and environmental exposures and might not fit what we see in the popular media. The weight-loss will not go on permanently. As long as you follow the guidance to eat when you are starving, you will eventually support your weight.
How do I track my carbohydrate consumption?
If you utilize our keto recipes and keto meal plans you'll remain under 20 net grams of carbs daily, with no requirement to count.
Utilizing our keto foods standards and visual guides will make it simple to approximate roughly how many carbohydrates you eat in a day.
If you wish to count carbs precisely, the most popular way is with apps like MyFitnessPal, Chronometer or others.
What takes place after I reach my health and weight objectives on a keto diet?
Once you reach your objectives you can either keep eating keto (to preserve the impact), or you can attempt adding a bit more carbohydrates. In the latter case the effect of the keto diet plan will be a little weaker, and you may or may not restore some weight.
If you go back to your old habits, you'll gradually return to the weight and health situation you had before. It's like exercising– if you stop doing it, you'll slowly lose the benefits. As you might anticipate, a keto diet plan, like exercise, only works when you do it.
Disclaimer: While the ketogenic diet has numerous proven advantages, it's still controversial. The primary prospective risk concerns medications, e.g. for diabetes, where doses might need to be adapted (see above). Go over any changes in medication and pertinent way of life changes with your doctor. Complete disclaimer.
This guide is written for adults with health concerns, consisting of obesity, that might take advantage of a ketogenic diet plan.
Questionable subjects connected to a keto diet plan, and our take on them, include saturated fats, cholesterol, entire grains, red meat, whether the brain requires carbohydrates and limiting calories for weight-loss.
>>> Click Here To Get Started With A Custom Keto Plan


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Large Tillandsia Red Abdita Air Plants
Regular price $7.50
Abdita are wonderful sized air plant that range from 5 to 7 inches tall. We have them in this vibrant red color. They are one of our most most popular plants and almost look good enough to eat!
Width: 3 - 4 inches
Height: 5 - 7 inches
Please note that each plant is unique and they may vary in shape, size and color from the ones pictured.


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Capture One 20 system requirements
Microsoft® Windows® minimum requirements
- Intel or AMD CPU with 2 cores
- 8 GB of RAM
- 10 GB of free hard disk space
- Calibrated monitor with 1280x800, 24-bit resolution at 96dpi
- Windows 7® SP1 64-bit, Windows 8.1® 64-bit, Windows 10® 64-bit*
- Microsoft® .NET Framework version 4.7 (will be installed if not present)
Support for Capture One 20 on Windows 10 is supported for builds supporting .NET 4.7 - This is currently from build 1607 through to build 2004.
Apple® Macintosh® minimum requirements
Recommendations for macOS 11.0 (Big Sur)
- Intel® Core™ i3 (1st generation)
- 8 GB of RAM
- 10 GB of free hard disk space
- Calibrated monitor with 1280x800, 24-bit resolution at 96dpi
- macOS 10.13, macOS 10.14, macOS 10.15*
*MacOS 10.15 is supported for builds up to 10.15.7
See the full list of minimum and recommended system requirements.
Release notes
See release notes for a full list of improvements and new features in the latest Capture One version.
Camera support
Capture One Pro supports files from all major camera brands. Choose your brand below to check support for your camera model.


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Predicando a Cristo Desde el Púlpito (Podcast) - www.ibgetsemani.com
Fetch error
Hmmm there seems to be a problem fetching this series right now. Last successful fetch was on December 04, 2017 05:01 ()
What now? This series will be checked again in the next day. If you believe it should be working, please verify the publisher's feed link below is valid and includes actual episode links. You can contact support to request the feed be immediately fetched.
Manage series 86092
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Life is tough. All types of situations occur whether expected or unexpected. But when things happen, you are expected to deal with them as best as you can. Some situations that you face in life can be unfortunate and if not handled properly can cause a period of complete misery. If you have been charged or accused of a crime, this does not have to be the end for you. Many people just like you face legal issues that require the help of a professional representative. You can trust a felony lawyer to work hard for you during a time when you face charges of a serious crime. The circumstances may be tough but the results can be satisfying with a good attorney. Even when you face troublesome accusations, you should still be treated civilly and given all of your rights. Good news is that the right attorney can work hard in your defense no matter what the charges may be. What most people don't understand is the detailed process that excellent legal representatives must go through to ensure positive results to their clients. Like many people, you may not be too savvy about how the whole legal process works. Well, a felony lawyer can help you to clearly understand each of the laws and especially those surrounding your particular issue. This attorney will also work precisely to ensure that all evidence has been collected and even know potential mistakes on the opposite end. No matter where you stand within your legal troubles an attorney will put your needs first so that you can you can be a winner. There is no crime that a good representative cannot properly defend you from. There is a long listing of felonies that exist. There are drug and alcohol violations, arson, weapon violations, fraud, loitering, stolen possessions and burglary, vehicle theft and also a list of other major violent crimes that can earn people time in prison. But sometimes people are wrongly accused. This is where the help of a felony lawyer is crucial. Even if you are charged with one of the worst possible crimes in the world, there is someone who will stand up for you and be on your side to defend you as much as possible. Justice will be served when you have the right professional. These days it can be hard to find trustworthy professionals when it comes to being charged of a crime. But a good felony lawyer is reputable and will have years of experience and a history of won cases. You can trust in these attorneys with your personal situations. You still have rights in the midst of your legal troubles and nobody can tell you any differently. With an attorney's guidance you can be sure that you understand all your rights and how all the laws work. Without the proper knowledge of these things you can be mislead and wrongly judged. It's best to hire an attorney today. Call for a consultation and end up with positive results.
Article Tags:
Felony Lawyer, Properly Defend


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Alternative fight occlusion (ADR) Clause Michael Rodriguez University of Phoenix Before choosing an Alternative Dis designatee reply (ADR) clause, I believe that from each superstar squad up extremity should feat to attempt to settle all differences or difference of opinions that both superstar has among themselves, or in connection to the aggroup that they be associated with. If on that spirit level is a dis prescribee it must(prenominal) be going against the policies, regulations, and rules that were put in place in the team charter. If for some modestness in that location is a lack of productivity and skill at heart the team do to a scrap than that is when the process of the ADR contribute be enabled. If for whatsoever reason there is a dispute in the midst of team members that arises, the team members that be manifold crack to be part of a liaise dialog. The mediated negotiation allow shake up a unbiased person that is agree upon the team members that atomic number 18 remaining. Each team member should find that with any dispute, the disputing parties leave behind have to let up with a response by negotiating. The negotiating lead be done with dialogue via crying message, chat rooms, posts, or any type of assemblage that is provided by the institution. The process will vex when those specific man-to-mans hive away a written nonice to one of the team member, and must give a copy to every team member.
If there is not re answer within seventy-two hours (three days) then those parties that are disputing with one another will have to enter intermediation upon strong agreement. The individuals that will be involved with the mediation are those members that are disputing that will be communicating with the impartial individual that was selected to be able to come to an agreement. at that place are no buckram procedures in the mediation, and the mediator will not keep a decision, but will examine to have the parties come up with a solution. The parties that are disputing will have seven days (one week) to come up with a solution. If there is not solution between the disputing parties after seven...If you sine qua non to get a large essay, order it on our website: Ordercustompaper.com
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An enormous, cushion-cut CZ is presented in a bold silvertone setting and accented with designer-inspired golden beadwork and detailing. size 6-10
•Lead & Nickel free
We take pride in the quality of our jewellery. For this reason, all jewellery comes with our 30-day"If you don't love it, simply return it". policy. Fast and easy returns, just how it should be! Each jewellery item is packaged in a Park Lane designed jewellery box or pouch to protect and preserve its beauty for years.


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Based on Cthulhu by ChaosAnonyme
New version of Cthulhu!
I make it in green felt, needle and cotton wire!
The Cthulhu have a wings.
I hope like it ^-^
You Will Need
ChaosAnonyme posted this project as a creation without steps
Here are some similar tutorials to help you make this one!
susie · Glasgow, Scotland, GB · 154 projects
Love it!
ChaosAnonyme · Massa, Toscana, IT · 37 projects
thanks *O*


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TOKYO- Association for the Promotion of Electric Vehicles (APEV) is pleased to announce the launch of "EV Mobility Design Contest for International Students 2017."
Since 2013 APEV has organized "EV Super Micro Mobility Design Contest for International Students" in conjunction with the Tokyo Motor Show.
The purpose of the contest is to foster students who will lead the next generation, through designing electric vehicles with a broad range of possibilities.
APEV would also like to raise the global interest by showing the concept and scheme of the mobility society and new approaches to the environment issues,with the creativity and planning ability for the designs.
The overview of "EV Mobility Design Contest for International Students 2017" is as follows.
APEV looks forward to many applications from students all over the world and appreciate supports from business corporations and organizations.
Wide media coverage is also highly welcome.
■Contest Overview
To propose a design of the future mobility which maximizes the use of zero-emission EV and the way how such future mobility will be involved in the society.
<Head of Screening Committee>
Mr. Shiro Nakamura ( Senior Vice President and Chief Creative Officer, Nissan Motor Co., Ltd. )
October 2016: Announcement of the application guidelines
January 2017: Announcement of the screening committee members and start of accepting application
April 2017: First screening
July 2017: Second screening
Fall 2017: Final screening and award ceremony
(The schedule is subject to change without notice.)
<Works and website from the Contest in 2015>
Link to the Contest in 2015: https://www.apev.jp/contest/en/
★Please refer pdf file in full detail.
Gen Yasujima EV Design Contest Secretary-General
Association for the Promotion of Electric Vehicles (APEV)
Address: FUKUTAKE HALL THE UNIVERSITY OF TOKYO 7-3-1 Hongo,
Bunkyo-ku, Tokyo 113-0033, JAPAN
Tel: +81-50-3736-8325 FAX: +81-50-3153-2686
E-mail :email@example.com Website: https://www.apev.jp/contest/en/


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The world's two biggest losers, Richie and Eddie, are back in the North East this week to show us their Bottom.
After a four-year absence from the live arena, Rik Mayall and Adrian Edmondson, who play the hapless duo, are promising loads of 'slapstick comedy on acid' when they appear at the Sunderland Empire, followed by two nights at Newcastle City Hall.
Their new Bottom 4 show also marks the 25th anniversary of one of the most successful double acts in British comedy.
And in their latest offering, Richie and Eddie continue to behave like two pimples on life?s behind as they display their own unique sense of the ridiculous. Surviving on a diet of vitriol, mutually-inflicted wounds and porn mags, they belch, curse and fight as they try to overcome the essential boredom of existence.
Fans will be reassured to hear that all the familiar elements are in place: mindless violence, an exploding parrot and a testicle cannon to name but a few.
In the all-new show, Richie and Eddie start off trapped on Hooligan's Island, before they become embroiled in all sorts of surreal happenings.
As they embark on their fourth mammoth national tour, the performers' enthusiasm for their dim-witted, sexually-frustrated alter egos remains unflagging.
"You have to surrender to Bottom in order to enjoy it", asserts Mayall. "You have to completely let go and swim in it.
"If you immerse yourself in it and just go with the flow, it's there for your pleasure. I understand that the metropolitan, middle-class media have a problem enjoying it, but that doesn't trouble me because of our audience figures. The punters like it. It's an age-old argument, but it's a valid one.
"Bottom is just a stupid, stupid cartoon full of stupid jokes told with tremendous panache.
"It's absolute rubbish told in perfect rhythm.
"People have trouble with it because comedy has been intellectualised an awful lot during the last 15 years, but when you get down to it, all you're watching is a couple of guys being stupid and hitting each other."
It has to be said there is certainly something quite thrilling about witnessing the absolute pleasure the duo take in knocking seven bells out of each other.
"We adore the slapstick - and so do our audiences," continues Mayall. "It's everything everyone's ever wanted to do to other people.
"Richie and Eddie are acting out the way we'd all like to behave if only we were allowed to. It offers a fantastic escape from reality.
"We all laugh when we witness other people's pain."
Edmondson chips in; like all good double acts, they tend to complement one another's thoughts: "What we're doing is wish-fulfilment," he says.
"Hitting someone with a spade without any consequences is something we'd all like to do.
"How many times have you sat fuming in a car, thinking "I wish I had a machine-gun now"?"
The other reason audiences warm to Richie and Eddie is because they are such failures.
"People like them because they reflect aspects of their own lives," Edmondson remarks.
"In all our lives, there's not a lot to do, no one will achieve very much and we end up with someone we just about manage to get on with. No one else would have Richie or Eddie.
"That's representative of a lot of people's existences. Bottom is not as far-fetched as people might think."
* Bottom 4 is at the Sunderland Empire (0191) 514 2517 on Monday September 17 and Newcastle City Hall (0191) 261 2606 on September 19.
* SCOTTISH comic Billy Connolly is at Newcastle City Hall until Friday. All shows are sold out.


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Train Timetable for Sochi - Rostov on Don. Buy Train Tickets Online.
First & last trains
First departure
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Trains per day
3 - 4
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text:
Six Seater Circular Table and Six Chairs Patio Dining Set
Timber Furniture secured the cheapest price, we triple check so you don't have to.
This product will be fully assembled, by our premium white glove delivery service. No tools required, we will even take the packaging away. All you are left to do is enjoy it.
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Set includes: 6x Chair Cushion, 6x Chair Back Cushion, Parasol, Parasol Base , Cushion Storage Bag
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Space Required: W 280cm, D 280cm, H 98cm. Weight 130 kg.
Chair: W 68cm, D 74cm, H 98cm. Weight 15 kg.
Table: W 150cm, D 150cm, H 80cm. Weight 36 kg..


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Hi All,
I have created a parameter on Posting Period: Values for posting period are 001,002,003,.........011,012.
When I create a parameter and enter the current value ass "001" and click on OK, it changes to "1".
The data in my database is 001 and passing just 1 is giving me an error.
I need to change the parameter data type to Text(ABC) rather than whole number(123) to accept 001 as value and pass to the DB to fetch the data.
Can someone please let me know how to achieve this?
Go to Solution.
Hi @POS3002 ,
When you create "Posting Period" parameter, it is needed to change the type to "Text", not "Any".
You can modify the type according to the following steps:
1. Manage Parameter.
2. Change the Type of Parameter from "Any" to "Text".
3. Enter "001" to current value.
Best Regards,
If this post helps, then please consider Accept it as the solution to help the other members find it more quickly.
View solution in original post
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text:
oh my... you found this post
this post have nothing to do with morning musume nor this fan blog..
its just a record of a list of anime i watched..
i have a very fucked memory
so i was looking for a place to record down all the anime i watched..
and i choose here..
since i do not want to make a word doc and save in my computer..
here is indeed the best place
but i cant seems to make it a private article...
so pls ignore this post
thank you very much
Ano Hi Mita Hana no Namae o Bokutachi wa Mada Shiranai.
Boku wa Tomodachi ga Sukunai
Boku wa Tomodachi ga Sukunai OVA (OVA)
Bokusatsu Tenshi Dokuro-chan (OVA)
Bokusatsu Tenshi Dokuro-chan Second (OVA)
Clannad After Story
Death Note
Gakuen Mokushiroku: High School of the Dead
Gakuen Mokushiroku: High School of the Dead - Drifters of the Dead (OVA)
Hachimitsu to Clover
Hachimitsu to Clover II
Higurashi no Naku Koro ni
Higurashi no Naku Koro ni Kai
Higurashi no Naku Koro ni Rei (OVA)
fruit basket
K-ON!! 2nd Season
Kimi ni Todoke
Kimi ni Todoke 2nd Season
bamboo blade
Lovely Complex
Mitsudomoe Zouryouchuu!
Shinryaku! Ika Musume
Shinryaku! Ika Musume 2
Slam Dunk
Suzumiya Haruhi no Yuuutsu
Flame of Recca
Hana Yori Dango
Hanamaru Kindergarten
Kamisama Kazoku
Keroro Gunso
Mirai Nikki
the rest are all lost in memories...
i kinda rmb i watched some anime long ago..
but i TOTALLY cant rmb them... =x
to mr dumpppling
those anime in BOLD are rated FUCKING AMAZING BY URSELF
pls rmb them...