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In the Land Cruiser community, its a known fact that the 80 Series has a very plush factory ride. Sometimes its too plush, like when driving curvy mountain roads, towing or doing high-speed off-roading on dirt roads. The stock suspension cant keep up with the whoops, and at times has excessive pitch and roll that makes it unpredictable.
In order to firm things up, aftermarket coil springs and shocks can be used to help gain control.
We set out to find a quality suspension kit that would not only give our Land Cruiser better on- and off-road handling, but would also give it a mild lift for overlanding. In our search we found that Old Man Emu (a.k.a. OME) is one of the more popular suspension setups for the 80 Series Land Cruiser because of its different spring options and high quality.
Many Toyota Land Cruiser owners swear by OME. Reputable companies like Man-A-Fre and Slee Off-Road that specialize in Toyota Land Cruiser also recommended it; so we decided to give it a shot.
Old Man Emu is made by ARB, best known for its differential air locker and off-road gear. ARB was started in Australia in the early 70s when founder Anthony Brown came up with the brilliant idea to manufacturer quality off-road products that could be used in the unforgiving Australian Outback.
An idea born in the Outback and fabricated in the family garage, and today ARB has grown into a respectable international off-road manufacturer and distributer that does business in over 100 countries worldwide.
Old Man Emu for 80 Series Land Cruisers
Our vision is to convert our 80 Series Land Cruiser into an all-purpose adventure overland 4WD. That said, we wanted to stay conservative on the height. Talking to the folks at Slee Off Road we learned that the medium OME springs would be our best bet. The front springs would give a 2.5 lift with the extra capacity of 110 lbs. (OME 851). In the rear, we would also get a 2.5 lift, with an extra capacity of 200 lbs. (OME 860). The added weight capacity will come in handy when we add a cargo drawer system and full-size tire carrier.
For those looking to add even more extra carrying capacity, Old Man Emu offers coil springs rated up to 700 lbs. Our Cruiser is still a daily driver, so we wanted to stay with a lower spring rate.
Some of the features of Old Man Emu coil springs are:
Springs are formed on precision mandrels
Scragging before and after shot-peening to prevent sagging
Constant and variable rate coils available for multiple applications
Coil spring end configurations designed to exact specifications guaranteeing perfect fit to your vehicle
Durable powder-coat finish
When choosing our shock absorbers, we found out Old Man Emu had a new line called Nitrocharger Sport. OME uses cutting-edge triple-stage valving that is claimed to be better than two-stage valving on a monotube shock. The monotube style main-piston valving improves transition and direction changes while the extra base valving provides more fine-tuning for comfort and control. So, the new OME Nitro Charger Sport feels like a monotube without the vulnerability (exposed shaft).
Some other added features are:
Engineered for both on- road and off-road drivability
Dramatically improved low- and high-speed control for increased comfort and control over all road surfaces
Fully compatible with OMEs extensive line of springs, bushings and hardware for a complete integrated suspension system
3-year/35,000-mile warranty
One thing we learned while ordering our new suspension kit was that Old Man Emu does not market their suspension as a lift kit, per say. Its an off-road performance suspension system designed with extra carrying capacity. The lift is just a by-product from the added spring rate. Its a different concept than what were used to here in the U.S., but it makes sense if youre building your vehicle for overlanding.
We ended up ordering the following parts:
OME 851 Front Coil Springs (0 150lbs)
OME 860 Rear Coil Springs (0 200lbs)
60018 Nitrocharger Sport Shocks (front)
60020 Nitrocharger Sport Shocks (rear)
Once we got our parts in hand, we were ready to start our Land Cruisers transformation.
Its recommended that only one side be done at a time to keep the axle under control. It also helps to have the other side complete to use as a reference. To do the suspension job, we referenced our Haynes repair manual. It gives detailed step-by-step instructions on taking the front and rear suspension apart. Best $25 we ever spent.
The job can be done either at a shop using a lift or on a level concrete floor using tree shade mechanic tools. We took the DIY route to better understand our vehicle. Its a straightforward modification: replace four coil springs and four shock absorbersdone.
When installing the new coil spring, having the shock absorber loosen from one end or completely removed works best. It allows the axle to get full droop, allowing more room for the coil spring to slide out.
So far, we really like the Old Man Emu suspension system. The Land Cruiser handles much better than stock and has great control on- and off-road. It doesnt have a squishy feel anymore; it also doesnt roll from side to side on curvy highways. It keeps constant control and predictability. Ultimately, it feels much safer.
We gained ground clearance, which also works better with our 285/75R16 all-terrain tires. The vehicle was lifted about 2.5 inches all around. It doesnt sit perfectly level like most suspension kits found in the U.S., rather, the OME suspension keeps a rake with added height in the rear to help with suspension sag when carrying a load.
The Aussie suspension look takes some getting used to, but we are building this for purpose, not looks. The added height in the rear will come in handy down the road when we start adding overlanding accessories and gear.
The OME suspension has worked flawlessly. We really like the new Nitrocharger Sport shocks and their tuned valving. It matches up well with our springs and type of driving.
So far weve put on over 1,500 miles of mixed on- and off-road driving with loads and no loads visiting places like Anza-Borrego Desert Park and the Eastern Sierras. The OME suspension adjusts beautifully to different driving conditions.
We traveled with about 300 pounds or gear, and had no issues bottoming out while traveling off-road. Well see if that changes once we add a drawer and full-size spare tire to the mix.
Overall, we feel more confident driving the vehicle on- and off-road than we did before. The OME springs and new Nitrocharger Sport Shocks are highly recommended for anyone looking to spruce up their 4x4 with a quality suspension that will improve handling and increase carrying capacity.
ARB Old Man Emu Suspension
Slee Off Road


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Annual Holiday Party and Home Decorating Contest
Tuesday, December 17, 2019
Don't miss this annual event, first we start off with a party at the Community Center, and then fun on the trolley viewing decorations of participating homes while caroling along the ride.
The Adams Avenue Business Association donates trolleys for our viewing pleasure, and prizes are donated by local businesses – please let the manager know you appreciate their contribution to the community! They also sponsor our summer movies, too!
Party & Potluck
Mix-n-mingle with refreshments at the Community Center
4649 Hawley Boulevard, San Diego, CA 92116
Please bring something to share.
We'll get together and hand out ballots and maps before departing.
The Adams Avenue Business Association is sponsoring a free trolley for everyone to get on. We'll be leaving together on a route to see the competing houses, then return to the Community Center to turn in ballots. If you're late or prefer to bike the route, we'll have maps available too! The Trolley will run 3 times and each trolley run will fit about 35 passengers. Seats on the trolley will be first come, first serve. Please sign in and claim your seat ticket when you arrive.
Party & Awards
Celebration, refreshments and neighborly cheer! It's time for music, and getting to know your neighbors. Feel free to bring something to share. We'll also be awarding the best decorated houses once we've tallied the ballots.

subset: commoncrawl


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Sorry for my English!
Before you begin, you might want to check for updates on your phone, because it is harder to install an update after your phone is unlocked.
If you see any english mistakes, please pm me about them. English is not my native tongue.
The steps:
1. Unlock the bootloader via htcdev.com
2. Flash a custom recovery, ClockWorkMod or TeamWinRecoveryProject
3. Flash SuperSU
4. Flash a kernel without system write protection
1. Flash a custom rom
2. Simunlock your device
3. Install Busybox
4. Install an ota upgrade
Everything is at your own risk!


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Ilisha Barki, Secondary 4, 2016
Stamford, as my alma mater, is a place of many laughs for me. My time here had been both fruitful and character-building, and I would not want my experiences to be held anywhere else. The few hard times I went through are now remembered as nothing but bumps in the road, thanks to the great support I received from teachers and friends alike. Some say secondary school is where the transition between childhood and adulthood really starts, and if that's true then I went through these years with a smile. As a happy chapter of my life draws to a close, I'm glad to know that I'll be facing the future as better person than when I first arrived here. Thank you, Stamford.


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Look out for Broad Oak Farm at the Essex Festival of Food and Drink
Posted: January 27, 2016 • Posted in: Company news
Held in the stunning historic venue of Cressing Temple Barns, the Essex Festival of Food and Drink is the largest festival of it's kind in the county with over 150 food and drink stands from all over the East of England.
Organised by the Essex Chronicle Media Group in association with main sponsors Adnams of Southwold, the festival is now in it's sixth year.
Broad oak farm is delighted to be exhibiting at such a great event. Make sure you pop-by and say hello!
The festival is renowned for bringing together some of the countries' most recognised and celebrated chefs and this year is no exception. We are delighted to welcome celebrity chefs Tom Kerridge on Sat 16th July and James Martin on Sunday 17th July to the Warlingham Wines Main Stage Cookery Theatre.
Add to this, live music, free kids cookery classes, free food and wine talks and an open air food court seating over 500 visitors and you have all the ingredients for a memorable day out of sheer foodie indulgence.
For full details of what's on visit www.essexfoodfestival.co.uk


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Turquoise Tango Shoes
Turquoise are tango shoes designed and handmade in Istanbul by a team of dancers and shoemakers committed to creating comfortable, light, and beautiful footwear for dancers around the world.
Having danced for more than a decade, Turquoise owners have spent a fortune on shoes, buying them in different countries, finding some less than elegant, others constructed without proper understanding of anatomy or geometry; some lacking in balance others in the comfort necessary to dance for hours at milongas and festivals.
Deciding that "good enough is not enough," Turquoise owners resolved to create their own line of shoes, testing them personally at milongas to ensure that they achieved the right combination of quality, durability, and elegance.
Turquoise believes that perfection is an on-going journey, just like tango, which evolves continuously. And just as dancers work to improve their technique, Turquoise strives constantly to perfect their shoes.
Detail oriented and dedicated, Turquoise makes each pair into a minor masterpiece.
Turquoise offers numerous unique styles, and — something important to female clients — many are one of a kind.
Half sizes, not available from other leading tango shoe brands, are offered at Turquoise, resulting in a perfect fit.
Turquoise shoes have been available in many countries, earning a reputation for great comfort and superb design. Now, at last, they have come to the US and Canada.
More info: Turquoise-Shoes.com


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True Value
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|Mariko Witalis#, Philippe St-Onge# and Woong-Kyung Suh*
|Corresponding Author: Woong-Kyung Suh, 110 avenue des Pins Ouest, IRCM, Montreal, QC, H2W 1R7, Canada, Tel: 514-987-5720; Fax: 514-987-5768; E-mail: [email protected]
|Received: September 1, 2015; Accepted: November 12, 2015; Published: April 28, 2016;
|Citation: Witalis M, St-Onge P, Suh W. -K.(2016) Angioimmunoblastic T Cell Lymphoma (AITL): Origin, Pathogenesis and Therapeutic Options. J Immunol Res Ther, 1(1): 29-36.
|Copyrights: ©2016 Witalis M, St-Onge P, Suh W. -K. This is an open-access article distributed under the terms of the Creative Commons Attribution License, which permits unrestricted use, distribution, and reproduction in any medium, provided the original author and source are credited.
Angioimmunoblastic T cell lymphoma (AITL) is a late-onset peripheral T cell lymphoma, representing 18.5% of mature T/NK cell malignancies [1]. Symptoms include generalized lymphadenopathy, hypergammaglobulinemia, and hemolytic anemia with poor prognosis (five-year overall survival ~33%). AITL tumors display effacement of the lymph node (LN) architecture with prominent arborization of endothelial venules. Because this malignancy manifests in elderly patients (avg onset ~64 yr), aggressive interventions are typically avoided and conventional chemotherapy has been the sole treatment. However, multiple variations of chemotherapy regiments of AITL have shown poor efficacy and more innovative treatment is eagerly awaited [2]. Importantly, an accumulating body of evidence indicates that AITL originates from T follicular helper (Tfh) cells, probably associated with germinal center (GC) reaction. In this review, we will summarize data that support the Tfh origin of AITL and propose a model that may explain the etiology of AITL. At the end, we will discuss T cell costimulatory signaling pathways as potential therapeutic targets for AITL.
AITL arises from Tfh
Tfh cells are a subset of CD4 T cells whose differentiation is driven by the lineage-specifying factor Bcl6 [3]. Tfh cells express CXCR5 chemokine receptor, inducible T cell costimulatory receptor (ICOS), and programmed cell death protein 1 (PD-1) on the cell surface and produce IL-4 and IL-21 as effector cytokines.
Tfh cells have the unique ability to migrate into B cell follicles in secondary lymphoid organs to form GCs. The GC is a microenvironment in which antigen-specific B cells are selected through interaction with Tfh cells to become either antibody producing plasma cells or memory B cells [4] (Figure 1A). Since failure to produce Tfh cells leads to immunodeficiency whereas excessive Tfh responses induce autoantibodies, the generation and function of Tfh cells is highly regulated by multiple molecular and cellular mechanisms [5,6]. Precursor Tfh (Pre-Tfh) cells are generated during dendritic cell-mediated T cell priming under the influence of IL-6 and IL-21 (mouse) or IL-12 (human). However, the pre-Tfh population fails to fully differentiate into mature GC Tfh cells unless they interact with cognate B cells to reinforce their differentiation programs by upregulating Bcl-6. The intimate T-B interactions during GC reactions depend on T cell costimulatory signals mediated by multiple T cell costimulatory receptors (see below).
Multiple lines of evidence strongly suggest that Tfh cells are the origin of AITL [7-15]. First, although T cells represent a small fraction of the total tumor mass, it was confirmed that T cells are the ones that undergo neoplastic transformation [12]. This expansion of Tfh-like tumor cells appears to cause expansion of B cells and infiltration of other immune cells. Secondly, immunohistochemical studies have shown that AITL tumors express high levels of Tfh markers: PD-1, CXCL13, ICOS, SAP, and BCL6 [9-11,13]. Thirdly, gene expression profiling of highly enriched T cells from AITL samples revealed "Tfh signatures" [7,8,14]. Lastly, in a mouse model of AITL termed Roquinsan +/-mice (see below), abrogation of genes that are known to be crucial for generation of Tfh cells and germinal center formation (such as CD28, ICOS and SAP) dramatically reduced AITL-like tumor incidence [15]. Together, these findings strongly support the idea that AITL arises from Tfh cells during germinal center reaction.
How does AITL arise?
Lessons from human cancer genomics
Although it is becoming clear that AITL arises from Tfh cells, the genetic alterations causing the transformation remain poorly understood. Recently, three studies using genome-wide sequence analysis shed light on this issue [16-18]. These studies unanimously revealed high frequency of recurrent point mutations in the small GTPase RHOA gene and multiple genes involved in epigenetic modification and T cell signaling.
The Gly17Val (G17V) mutation in RHOA gene is present in 53-68% of AITL tumor samples [16-18]. This mutation has been uniquely found in AITL but not in other types of T cell, B cell, or myeloid malignancies [17,18]. Mechanistically, Gly17Val mutation abrogates the GTP binding ability of RHOA [16] increasing its association with guanine-exchange factors [16,17]. This may explain why G17V RHOA protein shows dominant negative functions in transcriptional regulation and actin remodeling when overexpressed. One study has shown that, when overexpressed in Jurkat leukemia cells, G17V RHOA enhanced cellular proliferation and invasiveness [18]. However, similar experiments by another group showed no differences in proliferation [17]. Therefore, it remains to be seen how and to what extent this dominant negative mutation of RHOA contributes to the transformation process of AITL.
A group of mutations frequently found in AITL belong to genes encoding epigenetic modifiers: Tet methylcytosinedioxygenase 2 (TET2), DNA (cytosine-5)-methyltransferase 3A (DNMT3A), and isocitrate dehydrogenase 2 (IDH2) [16-18]. TET2, DNMT3A, and IDH2 dynamically modulate methylation status of DNA and histones directly or indirectly affecting gene expression profiles. These genes are altered in multiple hematologic malignancies including AITL [19-21]. Importantly, some mutations in TET2 and DNMT3A genes were discovered in both non-tumor and tumor hematopoietic cells [17]. Interestingly, in this study, all the RHOA mutated AITL tumor samples also had TET2 mutations. This suggests that TET2 mutation precedes and possibly be a prerequisite of RHOA mutation during a multi-step process of AITL transformation [17]. However, Palomero et al. documented that approximately 25% of AITL tumors have RHOA mutation without TET2 mutation arguing against the sequential mutation events [16].
In addition, Palomero et al. identified a less prevalent (3% of AITL), yet mechanistically well-defined mutation in the FYN gene. FYN is a member of SRC family kinase that plays an important role in TCR signaling [22]. Three different mutations were found in FYN: two in the SH2 domain and one in the C-terminal inhibitory tyrosine residue. These mutant FYN proteins showed higher kinase activity, most likely because these residues are responsible for keeping FYN in an inactive conformation. The authors also showed that the activity of mutant FYN could be inhibited by a SRC kinase inhibitor dasatinib suggesting that this subset of AITL may be treated by dasatinib.
Overall, the data suggest that AITL arises through the accumulation of multiple somatic mutations in genes involved in epigenetic modifications, small GTPase RHOA, and TCR signaling components. However, several questions remain to be answered regarding the role of these mutations in the pathogenesis of AITL. First, what in vivo roles does each individual mutation play? Second, how do these multiple mutations cooperate to culminate in cellular transformation? Third, is there a "driver" mutation that initiates a cascade of events leading to AITL or is the accumulation of independently arising multiple mutations sufficient? Fourth, what are the cell-intrinsic and/or extrinsic factors that promote the accumulation of the AITL signature mutations in Tfh cells in the GC? Many of the questions listed above could be addressed through the use of genetically modified mouse models.
An AITL mouse model
Recently, Vinuesa and colleagues found that mice possessing one copy of the san allele, a dominant negative point mutation of the Roquin gene (Roquinsan/+ mice), develop an AITL-like disease: asymmetric LN tumors, oligoclonal expansion of Tfh cells, effacement of the LN architecture, arborization of endothelial venules, and hypergammaglobulinemia [15]. The san point mutation of Roquin is known to dysregulate the stability of numerous mRNA species including that of ICOS in CD4 T cells due to the disruption of Roquin-mediated mRNA degradation [23,24]. This leads to lupus-like autoimmune disease admixed with AITL-like disease in all Roquinsan/san mice within 4-months of age [25]. In contrast, Roquinsan/+ mice do not develop lupus-like disease but still manifest AITL-like disease (~50% penetrance at 6-months of age) [15]. This work prompted a study with a cohort of AITL patients to see if alterations of ROQUIN expression levels or mutations are associated with AITL [26]. No alterations in the ROQUIN locus or its mRNA and protein expression levels were detected in this study suggesting that alteration of ROQUIN does not normally happen during AITL development. One possibility is that Roquin heterozygosity may represent one of many mechanisms that promote hyperactive Tfh program which leads to mutation of AITL-causing genes. However, further work is required to establish a potential relationship between Roquinsan mutation and more direct oncogenic events that cause AITL-like disease in this mouse model. Meanwhile, Roquinsan/+ mice may offer opportunities to study molecular pathogenesis and discover therapeutic targets for AITL. For example, consistent with the notion that AITL originates from Tfh cells within the GC, germline ablation of genes that are critical for Tfh generation and germinal center formation, such as ICOS and SAP, drastically reduced the incidence of tumors in Roquinsan/+mice [15]. Another important question that can be addressed using this mouse model is the contribution of multiple T cell costimulatory receptors and their downstream signaling pathways in the disease progression of AITL (see below).
What drives AITL pathogenesis?
It is well established that several B cell lymphomas such as Burkitt lymphoma, follicular lymphoma, and diffuse large-cell B cell lymphoma (DLBCL) are derived from GC B cells [27]. As discussed above, new pieces of evidence indicate that Tfh cells are also at risk of becoming lymphomas. What could be the driving force for transformation of these GC-derived B and T lymphomas? For B cell lymphomas, it can be readily explained by the biology of GC B cells. Selection of class-switched, affinity matured B cell clones involves DNA remodeling and proliferation at the GC B cell stage. Failure of this delicate coordination can lead to a rapid expansion of B cells that carry oncogenic legions, which are typically chromosomal translocations that allow dysregulated expression of oncogenes such as c-MYC (Burkitt lymphoma), BCL2 (follicular lymphoma), or BCL6 (DLBCL). It remains elusive how Tfh cells are driven to become cancer. In contrast to GC B cells, Tfh cells do not undergo DNA rearrangement within the GC. This is reflected in findings that somatic mutations identified in AITL cells are predominantly point mutations but not chromosomal translocations [16-18].
A common feature of GC B cells and Tfh cells is the high level of BCL6 expression. BCL6 is absolutely required for the regulation of genes involved in Tfh or GC B cell differentiation, but can also act as an oncogene when its expression is deregulated [3,28]. Dysregulated expression of Bcl6 in mice modeled after a human DLBCL legion led to progressive lymphoproliferation and DLBCL-like disease [29]. In another mouse model, constitutive Bcl6 expression in T and B cells led to low level T and B lymphomas [30-32]. However, when these mice were exposed to other oncogenic hits the incidence of T cell lymphoma increased dramatically. In B cells, the oncogenic effects of BCL6 is likely mediated by its ability to enhance proliferation by inhibiting cell cycle control mechanisms [33] and rendering GC B cells more tolerant to DNA damage by suppressing DNA damage response pathways [34]. Whether BCL6 plays similar roles in T cells remain to be tested. However, there is evidence that Bcl6-positive Tfh cells are more proliferative than their Bcl6-negative counterparts in mice [35]. Consistent with this, when single cell suspensions of human AITL tumors were serially passaged in immune-deficient mice, BCL6-positive, putative neoplastic AITL cells outcompeted BCL6-low T cells and B cells [13]. Although it is yet to be confirmed in humans, a study in mice showed that Tfh cells normally downregulate BCL6 after GC reaction and concomitantly lose proliferative capacity [36]. Taken together, these results suggest that AITL cells maintain a high level of BCL6 expression and that this might be necessary for their neoplastic behavior.
Collectively, these data support the idea that a high level of BCL6 in GC B cells and Tfh cells
support oncogenic processes. However, more work is required to establish how and to what extent Bcl6 promotes AITL transformation.
Can we stop AITL progression?
Once transformed, AITL cells grow and spread to other lymph nodes [12]. Understanding molecular pathways that are involved in this disease progression should help design better therapeutic options. In this regard, what we know about the role of the T cell costimulatory receptors ICOS and SLAM family receptors may help improve treatment of AITL.
ICOS is an Ig superfamily transmembrane receptor belonging to the CD28 family [37]. ICOS is expressed in T cells after activation and binds to ICOS ligand (ICOSL) expressed on the surface of B cells and other cells [38]. In contrast to CD28 which regulates T cell expansion through induction of IL-2, ICOS mainly regulates effector cytokines (IL-4 and IL-21) and cellular mobility [39-41]. One of the major roles of ICOS is to regulate Tfh generation and function, hence ICOS- or ICOSL-deficiency leads to primary immunodeficiency both in humans [42-44] and mice [45-49]. On the other hand, dysregulated ICOS/ICOSL expression and function are highly associated with antibody-mediated autoimmune diseases in humans (e.g., rheumatoid arthritis) [50,51] and mice (e.g., Roquinsan/san mice) [23,25]. We and others have shown that ICOS can induce two intracellular signals: phosphoinositide 3-kinase (PI3K) and intracellular calcium flux [39,40]. By generating a knock-in mouse line termed ICOS-Y181F in which ICOS-PI3K signaling is selectively abrogated, we demonstrated that the ICOS-PI3K signaling axis promotes formation of Tfh cells in part through the transcriptional control of key Tfh cytokines IL-4 and IL-21 [39]. Importantly, IL-4 and IL-21 promote B cell growth and differentiation and IL-21 can serve as an autocrine growth factor for Tfh cells [52,53]. Further, we uncovered ICOS-PI3K-mTOR signaling in CD4 T cells that has a capacity to acutely increase the translational efficiency of IL-4 during antigen-specific T-B interactions [54]. A more recent in vivo imaging study indicates that ICOS-PI3K signaling plays a critical role in keeping pre-Tfh cells motile in the T-B border to enhance the chance for pre-Tfh cells to encounter cognate B cells [41], a prerequisite for stable T-B conjugate formation and entry into the GC. Lastly, ICOS signaling has an ability to enhance the survival of activated CD4 T cells in settings of cancer immunotherapy [55,56] and autoimmune disease [57]. Apart from PI3K, we have shown that ICOS can also induce intracellular calcium flux in a PI3K-independent manner [39]. This ICOS-calcium signaling promotes a feed-forward loop between ICOS and the CD40 pathway, enhancing cytokine production during T-B collaboration within the GC [58,59]. Therefore, ICOS utilizes PI3K and calcium-mediated signaling pathways to promote T cell motility, cytokine production, survival, and T-B crosstalk. It is conceivable that these signaling components may continue to operate even after Tfh cells have become neoplastic.
Another key protein that is critical for the maturation and function of Tfh cells is the "signaling lymphocytic activation molecule (SLAM)-associated protein" (SAP), an adaptor protein for SLAM family receptors [60-62]. SLAM family receptors (nine members so far identified) are widely expressed in hematopoietic cells. Mostly through homotypic interactions, SLAM receptors mediate antibody responses, cytotoxicity, adhesion, autoimmunity, and lymphocyte development [61,62]. Importantly, defective SAP functions cause X-linked lymphoproliferative disease (XLP) in human patients [63]. XLP is characterized by abnormal responses to Epstein-Barr virus infections, lymphoproliferative syndromes, and immunoglobulin deficiencies caused by defective Tfh cells. SAP has a single SH2 domain that binds to immunotyrosine switch motifs located in the cytoplasmic tails of several SLAM family receptors including CD84, Ly108, and SLAM. Studies using knockout and knock-in mouse lines delineated Fyn-dependent or independent SAP signaling. SAP can recruit Fyn to ligated SLAM family receptors to augment IL-4 production in CD4 T cells [64]. However, SAP can promote GC reactions and antibody responses independently of the SAP-Fyn signaling axis [65-67]. Fyn-independent SAP signaling plays a critical role in the formation of stable T-B conjugates in the mid-phase of GC reaction, a prerequisite for the formation of functional Bcl-6hi GC Tfh populations [68-70]. The SLAM family members that are mainly responsible for this appear to be CD84 and Ly108 [69]. Although SAP might also be expressed in B cells, it is clear that SAP expression in T cells is both sufficient and necessary for GC reaction [65-67]. In summary, SLAM family receptors such as CD84 and Ly108 enhance T-B adhesion and cytokine production through SAP-mediated signaling in T cells at mid- and late-phase of GC reaction.
Since ICOS and SAP promote Tfh cell motility and T-B collaboration, they may play a critical role in the progression of Tfh-derived neoplastic AITL tumor cells. Consistent with this idea, ICOS and SAP are highly expressed in T cells from human AITL samples [10,11]. Therefore, one could predict that interruption of T-B interactions through blockade of ICOS or SAP signaling may slow or stop tumor cell expansion and dissemination.
AITL is the second most prevalent mature T/NK malignancies for which better therapeutic options are eagerly sought [2]. Pathological observations, gene expression profiling, and cancer genome sequencing studies strongly suggest that AITL arises from Tfh cells through accumulation of multiple somatic mutations (Figure 1). We propose that sustained BCL6 expression and hyperproliferation, common features of Tfh and GC B cells, may expose these lymphocytes in the GC environment to a high risk of transformation. Based on normal Tfh biology and pathological data from AITL, we predict that signaling pathways mediated by ICOS/ICOS-PI3K or SAP/SLAM family receptors may be crucial for neoplastic expansion and spreading of AITL. Importantly, there are multiple clinical trials targeting ICOS/ICOSL [71], PI3K isoforms [72], and SLAM family receptors [73] to treat autoimmune diseases and cancer producing promising results. Validation of these ideas in mouse models should galvanize new approaches to treat AITL patients using these emerging drugs.
This work is supported by an operating grant from Cancer Research Society (W.-K. S.). M.W. is a recipient of Graduate Scholarship from Canadian Institutes of Health Research.
- Federico M., Rudiger T, Bellei M., Nathwani BN, Luminari S, et al. (2013) Clinicopathologic characteristics of angioimmunoblastic T-cell lymphoma: analysis of the international peripheral T-cell lymphoma project. J Clin Oncol 31: 240-246.
- Xu B, Liu P (2014) No survival improvement for patients with angioimmunoblastic T-cell lymphoma over the past two decades: a population-based study of 1207 cases. PLoS One 9: e92585.
- Crotty S (2014) T Follicular Helper Cell Differentiation, Function, and Roles in Disease. Immunity 41: 529-542.
- Victora GD, Nussenzweig MC (2012) Germinal centers. Annu Rev Immunol 30: 429-457.
- Pratama A, Vinuesa CG (2014) Control of TFH cell numbers: why and how? Immunol Cell Biol 92: 40-48.
- Suh WK (2015) Life of T Follicular Helper Cells. Mol Cells 38:195-201.
- de Leval L, Rickman DS, Thielen C, Reynies A, Huang YL, et al. (2007) The gene expression profile of nodal peripheral T-cell lymphoma demonstrates a molecular link between angioimmunoblastic T-cell lymphoma (AITL) and follicular helper T (TFH) cells. Blood 109: 4952-4963.
- Piccaluga PP, Agostinelli C, Califano A, Carbone A, Fantoni L, et al. (2007) Gene expression analysis of angioimmunoblastic lymphoma indicates derivation from T follicular helper cells and vascular endothelial growth factor deregulation. Cancer Res 67: 10703-10710.
- Yu H, Shahsafaei A, Dorfman DM (2009) Germinal-center T-helper-cell markers PD-1 and CXCL13 are both expressed by neoplastic cells in angioimmunoblastic T-cell lymphoma. Am J Clin Pathol 131: 33-41.
- Marafioti T, Paterson JC, Ballabio E, Chott A, Natkunam Y, et al. (2010) The inducible T-cell co-stimulator molecule is expressed on subsets of T cells and is a new marker of lymphomas of T follicular helper cell-derivation. Haematologica 95: 432-439.
- Roncador G, Garcia Verdes-Montenegro JF, Tedoldi S, Paterson JC, Klapper W, et al. (2007) Expression of two markers of germinal center T cells (SAP and PD-1) in angioimmunoblastic T-cell lymphoma. Haematologica 92: 1059-1066.
- de Leval L, Gisselbrecht C, Gaulard P (2010) Advances in the understanding and management of angioimmunoblastic T-cell lymphoma. Br J Haematol 148: 673-689.
- Sato F, Ishida T, Ito A, Mori F, Masaki A, et al. (2013) Angioimmunoblastic T-cell lymphoma mice model. Leuk Res 37: 21-27.
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- Heissmeyer V, Vogel KU (2013) Molecular control of Tfh-cell differentiation by Roquin family proteins. Immunol Rev 253: 273-289.
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- Basso K, Dalla-Favera R (2015) Germinal centres and B cell lymphomagenesis. Nat Rev Immunol 15: 172-184.
- Basso K, Dalla-Favera R (2012) Roles of BCL6 in normal and transformed germinal center B cells. Immunol Rev 247: 172-183.
- Cattoretti G, Pasqualucci L, Ballon G, Tam W, Nandula SV, et al. (2005) Deregulated BCL6 expression recapitulates the pathogenesis of human diffuse large B cell lymphomas in mice. Cancer Cell 7: 445-455.
- Baron BW, Anastasi J, Montag A, Huo D, Baron RM, et al. (2004) The human BCL6 transgene promotes the development of lymphomas in the mouse. Proc Natl Acad Sci USA 101: 14198-14203.
- Baron BW, Anastasi J, Hyjek EM, Bies J, Reddy PL, et al. (2012) PIM1 gene cooperates with human BCL6 gene to promote the development of lymphomas. Proc Natl Acad Sci USA 109: 5735-5739.
- Baron BW, Anastasi J, Bies J, Reddy PL, Joseph L, et al. (2014) GFI1B, EVI5, MYB--additional genes that cooperate with the human BCL6 gene to promote the development of lymphomas. Blood Cells Mol Dis 52: 68-75.
- Shaffer AL, Yu X, He Y, Boldrick J, Chan EP, et al. (2000) BCL-6 represses genes that function in lymphocyte differentiation, inflammation, and cell cycle control. Immunity 13: 199-212.
- Phan RT, Dalla-Favera R (2004) The BCL6 proto-oncogene suppresses p53 expression in germinal-centre B cells. Nature 432: 635-639.
- Okada T, Moriyama S, Kitano M (2012) Differentiation of germinal center B cells and follicular helper T cells as viewed by tracking Bcl6 expression dynamics. Immunol Rev 247: 120-132.
- Kitano M, Moriyama S, Ando Y, Hikida M, Mori Y, et al. (2011) Bcl6 protein expression shapes pre-germinal center B cell dynamics and follicular helper T cell heterogeneity. Immunity 34: 961-972.
- Hutloff A, Dittrich AM, Beier KC, Eljaschewitsch B, Kraft R, et al. (1999) ICOS is an inducible T-cell co-stimulator structurally and functionally related to CD28. Nature 397: 263-266.
- Greenwald RJ, Freeman GJ, Sharpe AH (2005) The B7 family revisited. Annu Rev Immunol 23: 515-548.
- Gigoux M, Shang J, Pak Y, Xu M, Choe J, et al. (2009) Inducible costimulator promotes helper T-cell differentiation through phosphoinositide 3-kinase. Proc Natl Acad Sci USA 106: 20371-20376.
- Rolf J, Bell SE, Kovesdi D, Janas ML, Soond DR, et al. (2010) Phosphoinositide 3-kinase activity in T cells regulates the magnitude of the germinal center reaction. J Immunol 185: 4042-4052.
- Xu H, Li X, Liu D, Li J, Zhang X, et al. (2013) Follicular T-helper cell recruitment governed by bystander B cells and ICOS-driven motility. Nature 496: 523-527.
- Grimbacher B, Hutloff A, Schlesier M, Glocker E, Warnatz K, et al. (2003) Homozygous loss of ICOS is associated with adult-onset common variable immunodeficiency. Nat Immunol 4: 261-268.
- Warnatz K, Bossaller L, Salzer U, Skrabl-Baumgartner A, Schwinger W, et al. (2006) Human ICOS deficiency abrogates the germinal center reaction and provides a monogenic model for common variable immunodeficiency. Blood 107: 3045-3052.
- Bossaller L, Burger J, Draeger R, Grimbacher B, Knoth R, et al. (2006) ICOS deficiency is associated with a severe reduction of CXCR5+CD4 germinal center Th cells. J Immunol 177: 4927-4932.
- Tafuri A, Shahinian A, Bladt F, Yoshinaga SK, Jordana M, et al. (2001) ICOS is essential for effective T-helper-cell responses. Nature 409: 105-109.
- McAdam AJ, Greenwald RJ, Levin MA, Chernova T, Malenkovich N, et al. (2001) ICOS is critical for CD40-mediated antibody class switching. Nature 409: 102-105.
- Dong C, Juedes AE, Temann UA, Shresta S, Allison JP, et al. (2001) ICOS co-stimulatory receptor is essential for T-cell activation and function. Nature 409: 97-101.
- Mak TW, Shahinian A, Yoshinaga SK, Wakeham A, Boucher LM, et al. (2003) Costimulation through the inducible costimulator ligand is essential for both T helper and B cell functions in T cell-dependent B cell responses. Nat Immunol 4: 765-72.
- Linterman MA, Rigby RJ, Wong R, Silva D, Withers D, et al. (2009) Roquin differentiates the specialized functions of duplicated T cell costimulatory receptor genes CD28 and ICOS. Immunity 30: 228-241.
- Okamoto T, Saito S, Yamanaka H, Tomatsu T, Kamatani N, et al. (2003) Expression and function of the co-stimulator H4/ICOS on activated T cells of patients with rheumatoid arthritis. J Rheumatol 30: 1157-1163.
- Ruth JH, Rottman JB, Kingsbury GA, Coyle AJ, Haines GK, et al. (2007) ICOS and B7 costimulatory molecule expression identifies activated cellular subsets in rheumatoid arthritis. Cytometry A 71: 317-326.
- Vogelzang A, McGuire HM, Yu D, Sprent J, Mackay CR, et al. (2008) A fundamental role for interleukin-21 in the generation of T follicular helper cells. Immunity 29: 127-137.
- Vogelzang A, McGuire HM, Liu SM, Gloss B, Mercado K, et al. (2014) IL-21 contributes to fatal inflammatory disease in the absence of Foxp3+ T regulatory cells. J Immunol 192: 1404-1414.
- Gigoux M, Lovato A, Leconte J, Leung J, Sonenberg N, et al. (2014) Inducible costimulator facilitates T-dependent B cell activation by augmenting IL-4 translation. Mol Immunol 59: 46-54.
- Chen H, Fu T, Suh WK, Tsavachidou D, Wen S, et al. (2014) CD4 T cells require ICOS-mediated PI3K signaling to increase T-Bet expression in the setting of anti-CTLA-4 therapy. Cancer Immunol Res 2014. 2: 167-176.
- Guedan S, Chen X, Madar A, Carpenito C, McGettigan SE, et al. (2014) ICOS-based chimeric antigen receptors program bipolar TH17/TH1 cells. Blood 124: 1070-1080.
- Teichmann LL, Cullen JL, Kashgarian M, Dong C, Craft J, et al. (2015) Local triggering of the ICOS coreceptor by CD11c(+) myeloid cells drives organ inflammation in lupus. Immunity 42: 552-565.
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- International Journal of AIDS (ISSN: 2644-3023)
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Return To PopoloCrois Out Now
Marvelous Europe's Return To PopoloCrois: A Story of Seasons Fairytale is available now on 3DS from the Nintendo eShop.
In this charming adventure, Prince Pietro and his loyal companions must travel far and wide through the world of Galariland to prevent a looming evil from destroying everything they hold dear. Players should expect a journey full of action, surprises and interesting characters.
Fortunately, the game is as accessible as it is deep. Return to PopoloCrois: A Story of Seasons Fairytale offers players the freedom to follow the exciting storyline, tackle the numerous quests offered by the denizens of the world or take care of their farm at their own pace.
About Return to PopoloCrois: A Story of Seasons Fairytale
– Hybrid RPG gameplay! Face the darkness that plagues the land in intense tactical, turn-based combat; revitalise the fields and harvest the fruits of your hard labour!
– Explore diverse environments! No mountain is too cold, no forest too large and no tower too imposing for brave young Pietro! Can you overcome all the challenges of this breathtaking world?
– Full, top-notch English localisation! Listen to the original Japanese voices or enjoy complete English dubbing.
– Hours of entertainment! With dozens of quests to complete and hundreds of items to collect and craft, this is an experience that will keep you glued to the screen for a long, long time!


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'Way Up High and Far Away'
24″ x 36″ oil on canvas by Cheryl Peddie
This view is looking west of Calgary, heading towards the foothills. The sun was up high in mid-afternoon, so it posed some interesting challenges with the temperature of light and shadow. As with many landscapes, one of the key things I looked for before I let myself say 'done', was that the land and sky were harmonious. Ensuring the colors in the sky are reflected in the land, and vice-versa ties the elements together and creates a cohesive, lively image.
Thanks so much for stopping by. Cheryl.


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What Are the Different Types of Cacti Living in Mexico?
Mexico's Sonoran and Chihuahuan deserts sport a variety of climates as well as a plethora of cacti. These regions have a number of landscape features that are responsible for the differences in characteristics of the various cacti, including their shape, height and ability to produce flowers. Cacti are able to thrive in these dry, arid climates that are inhospitable to many other plant species.
The Organ Pipe
The organ pipe catcus (Stenocereus thurberi) is found in the western region of Mexico. Its stems are tall and shaped like columns. In the spring, it produces fruit that have a sweet taste. The fruit is able to be eaten in the latter part of summer, especially by wildlife such as bats and doves.
The suguaro (Carnigiea gigantea) of the Sonoran Desert is the one most recognizable cactus plants. These cacti live a long time. They grow to 40 feet in height over the course of 200 years. The suguaro produces white flowers that grow from the plant's stems in May and later in June. The fruit that blooms in early to mid-summer is edible.
The Senita
The senita (Pachycereus schottii) is a tall cactus that features bristled, long spines that provide shade from the sun for the plant. They also protect the cactus from the wind, preventing the it from drying out. The spines redirect the wind's movement as it passes over the plant. It is most prevalent in the plain and valley regions in the Sonoran Desert.


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HBO released the first poster for Game of Thrones Season 6 on the show's Twitter account today. This is probably the most fulfilling poster for the show till date. Not only it strongly hints towards Jon Snow's revival but also dismisses the previous speculation that the upcoming season premiere might be delayed till May.
APRIL. #GoTSeason6 #GameOfThrones pic.twitter.com/DSK2xZi9i9
— Game Of Thrones (@GameOfThrones) November 23, 2015


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The third-generation Jazz features bold yet sophisticated exterior and interior design, with unrivalled interior space and versatility. Occupants will benefit from increased refinement, advanced safety and infotainment technologies, as well as a highly efficient and dynamic driving experience.
The new Sport grade, with a responsive 130PS 1.5 i-VTEC engine, makes for an energetic and lively performer.
Discover more at Norton Way Honda today.
Whilst the latest model retains the classic Jazz silhouette, it exhibits distinctive contemporary styling including a powerful new face and strong lines. The use of Honda's cleverly packaged new global B-segment chassis means that the latest Jazz is even bigger on the inside. The company's Magic Seats® system ensures the interior offers unmatched versatility as well as class-leading space, with a range of configurations for carrying cargo and passengers.
High-quality soft-touch materials and thoughtful interior design provide a sophisticated ambience. With a seven-inch touchscreen in the centre of the dash, Honda Connect is a new in-car infotainment system that offers Internet browsing and access to real-time news, traffic and weather and numerous Internet music stations. Longer by 95mm on the outside and with a 30mm longer wheelbase, the new Jazz is endowed with astonishing interior passenger space: leg, shoulder and headroom in the front and rear are unrivalled in the class.
The Jazz comes with features like cruise control, steering wheel remote
audio controls, and electric adjustable door mirrors as standard. If you
like, you can add even more extras to your Jazz – with a choice of five
Equipped with our efficient 1.3 litre i-VTEC engine – the Jazz pushes out an impressive 102PS. It's complete with Earth Dreams
Technology, the name we've given to our next-generation engines and
transmissions that boost performance and reduce environmental impact at
the same time.
Automatic or manual? The Jazz comes with either a new 6-speed manual, or
our advanced Continuously Variable Transmission (CVT) automatic
gearbox. Either way, enjoy a smooth and carefree ride that uses less
The Honda Jazz now comes with a choice of two great i-VTEC engines: The economical and proven 1.3 litre is complimented by an all-new 1.5 – and you'll find it under the bonnet of the latest Sport grade. It's a really energetic engine that's perfect for zipping around town or for pushing on beyond the city limits.
The Jazz has been crowned the safest supermini by
independent safety organisation Euro NCAP. Having already claimed the
top NCAP 5-star rating, it now takes the prestigious Best in Class
Supermini 2015 title for outstanding safety performance that's above the
The Advanced Driver Assist System package, which employs a camera and
mid-range radar, underpins a comprehensive suite of new advanced safety
technologies introduced across Honda's new product line-up during 2015.
Available as an option on the entry-level model, and available as
standard on all other grades, the Advanced Driver Assist System includes
Intelligent Speed Assist, Forward Collision Warning, Lane Departure
Warning, Traffic Sign Recognition system, and High-beam Support System.
Take a closer look by using our interior and exterior tours


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Program Completion Requirements
The BSIT program is a 121-122-credit hour program, of which the last two years of coursework must be completed at KU. The BSIT program is designed to allow students to finish their degree at their own pace. Some students would like to finish the program in four years, while others may need more time.
While the program can be completed in its entirety at KU, it is better designed (for the residents of Johnson County and the KC metropolitan area) to be completed in 2+2 agreement with Johnson County Community College. An example of a four-year degree completion plan through Johnson County Community College (JCCC) is detailed below. For a more personalized degree completion plan, please schedule an appointment with the BSIT Academic Success Coach. A suggested 4-year course plan is as follows:
The following represents a course dependency flowchart, including courses taken at JCCC:
The KU Core. The KU Core is a comprehensive curriculum for all KU undergraduate students and its objective is to ensure that undergraduate students are prepared for successful lives and prosperous careers. The BSIT Core guideline illustrates how the BSIT program meets the KU core. For additional information, please visit http://kucore.ku.edu.


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X-Plane KBWW – Bowman Regional
There I was, trying to plan for a flight in FSEconomy to KBPP, and my goto tool these days for this is SkyVector. To my surprise, KBPP wasn't available. On further investigation, KBPP has been closed permanently for past couple of years. I did notice another airport on the chart that was also near Bowman, but a little further to the East. A little more digging and a look on google earth revealed that this new airport was opened in 2015 – KBWW, with a…
X-Plane Scenery Gateway
Learning Unity3d
Meanwhile, in a galaxy far far away
Flames of War Starter Set Build – TROOPS
With the tanks completed, it was time to move onto the troops. Very little assembly work is required with these little guys. Only pieces that required assembling were the Pak40 guns and the Airborne machine gun crews. For the most part it was all about getting them cleaned up, pegged on some golf tees and ready for paint.
Flames of War Starter Set Build – TANKS
What better way to start the assembly of the starter set than with the TANKS! Maybe because they felt like an easier option to start with, after seeing the 100 odd little soldiers! Not sure, there were quite a few tanks in any case, which made the process feel like a bit of a mini-tank production line.
Elite Dangerous
Many years ago, a university colleague brought to my attention this little game that in its entirety fit on one 640kb floppy disk. The game, Elite II was my first foray into space sim genre of gaming. Despite the graphics capabilities of the day it was every bit enjoyable. This however was the 2nd installment of the series, the first – Elite – was published in 1984. 31 years later, Elite is BACK AGAIN, only this time, it is DANGEROUS!
Flames of War Starter Set
With the decision finally made to go with Flames of War (by Battlefront Miniatures), the next thing to work out was where to start. There are sooo many armies to chose from, not just the various nations (Finland, France, Germany, Greece, Hungary, Italy, Japan, Poland, Romania, UK, USA, USSR), but some nations also have models for Early, Middle and Late war periods. A trip to the local games store (Mind Games Melbourne), brought to my attention the Flames of War Starter Set called "Open Fire".
FSX Airbus X Extended – A320
Mini War Gaming
I don't remember exactly how I came across this world of Mini War Gaming. It might've been by stumbling into the local Games Workshop store, followed by a couple of searches on google for Warhammer 40k, couple visits to YouTube on the subject and BOOM! before you know it, Google is suggesting all these other sites and other flavors of miniwargames and I'm completely taken in.


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On Oct. 24, 1975, 90% of women in Iceland refused to work, either at home or at their jobs, demanding equal rights. more...
April 4 , 1968 : Dr. Martin Luther King, Jr. was assassinated. more...
Learn something new every day
More Info... by email
Most experts agree that using homeopathy during pregnancy is perfectly safe. Homeopathic remedies usually don't contain drugs or chemicals. They are typically made with herbs, but the active ingredients are often so diluted that they are considered harmless, even for pregnant women. Homeopathy during pregnancy is said to help the mother maintain an optimum state of health, and be better prepared for childbirth. Homeopathic treatments can also benefit the mother and baby postpartum.
Homeopathy is a form of alternative medicine that uses diluted herbal preparations to restore or maintain physical health. Homeopathic remedies claim to support the body's own healing mechanisms, to help patients enjoy maximum physical and emotional health. These natural treatments are generally very diluted, so that little of the active ingredients remain. Practitioners of homeopathy believe, however, that only very small amounts of these ingredients are necessary to support optimum physical function.
These remedies are widely considered drug and chemical free, and safe for use during pregnancy and breastfeeding. Most medications, even over-the-counter drugs, aren't considered safe for use by pregnant women. Homeopathy is often used as an alternative system of natural treatments during pregnancy.
In addition to supporting maternal health, homeopathy during pregnancy can help relieve many of the common complaints of pregnant women, such as morning sickness or sleeplessness. It can help balance mood and relieve heartburn, cramps, and backaches.
Homeopathy during pregnancy is considered so safe that many healthy pregnant women may be able to treat themselves, though a consultation with a practitioner may bring better results. Remedies usually come in tablet form, and are typically held in the mouth until dissolved. They are considered completely nontoxic and usually don't have side effects, though in some cases they can cause side effects if the dosage is too high. Dilutions of 6x to 30x are generally considered safe for use during pregnancy. Practitioners of homeopathy usually recommend that pregnant women follow sound diet and exercise guidelines in combination with any homeopathic treatments.
Practitioners of homeopathy often advocate using these remedies to assist with childbirth and postpartum care. These remedies can help prevent or relieve problems during childbirth, and speed recovery for both mother and infant. Homeopathic remedies can also assist with problems during breastfeeding and can be administered to support infant health.
One of our editors will review your suggestion and make changes if warranted. Note that depending on the number of suggestions we receive, this can take anywhere from a few hours to a few days. Thank you for helping to improve wiseGEEK!


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Contact Performance Chores to inquire about all our commercial cleaning services and receive a free assessment and quote.
Reliable Janitorial
One thing is certain; no one likes to work or live in an unclean environment. For your health, safety, comfort and productivity as well as that of your employees or family it is important to keep surfaces clean since the majority of the unwanted bacteria and viruses that people contract comes from improperly cleaned surfaces. Performance Chores offers the highest quality janitorial services to commercial clients in the Lincoln area. Our exceptional staff are fully trained in all methods of ensuring your property is impeccably sanitized on a custom schedule tailored to your needs. Our goal is to ensure the safety and health of your employees, students, patients and family members at a reasonable, affordable cost. No matter what kind of business, we are a full service janitorial company committed to high quality and excellence in customer service.
Performance Chores knows that earning your trust means doing a complete and thorough job on each visit. This may seem like a tall order but here at Performance Chores we provide the peace of mind everyone deserves when at work, school, or seeking health care services.Read More


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|Nora McDonald
|General Information
|Family & Friends
| Dennis McDonald (Ex-fiancé)
Lizzie McDonald (Daughter)
Casey McDonald (Daughter)
George Venturi (fiancé)
Derek Venturi (Step-Son)
Edwin Venturi(Step-Son)
Marti Venturi (Step-Daughter)
|Series Information
|First appearance:
|The Room
|Last appearance:
|Vacation with Derek
|Joy Tanner
Personal lifeEdit
Nora is The Mother of Casey and Lizzie she was married to Dennis McDonald . She works as a window treatment specialist. Divorced for five years from a successful corporate lawyer, the irony of leaving a rich lawyer for a poor one is not lost on Nora. But she adores her new husband George, and has never really cared that much about material possessions anyway.When Nora goes to work she looks very professional and put together which is a contrast to her at-home style which is a little spacey though caring. She adores her new husband though sometimes finds his refusal to take things seriously exasperating.Smart, pretty, funny and caring, Nora is a business woman in her own right, and a feminist who believes in raising strong daughters - although she got a bit more than she bargained for with Casey.
|Main Characters
|Casey• Derek • Lizzie • Edwin • Marti • Nora • George
Emily • Paul


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One of probably the most compelling points of scent is that it almost can't be ignored. Those who take pleasure in purchasing and choosing residence decor both find it stress-free or are excited over the thought of finding great deals on decorative and practical residence decor gadgets. The idea of buying house decor may be likened to picking equipment or footwear to coordinate with a new outfit, and like any kind of buying, there are going to be those who take pleasure in it and people who would prefer to be doing one thing else. Solid color rugs are always a versatile alternative, whereas rugs with floral, medallion, ikat and geometric patterns enliven a room.
The following is a small pattern of those and should help offer you some ideas to try when experimenting with us of scents in your house adorning plans. Adding some new candles, candleholders, lighting accessories, towels, window treatments, pillows and slipcovers are some simplistic and inexpensive updates that may make a huge effect on your own home's decor. Sleek, fitted slip covers instead of loose, roomy slip covers are a superb shabby chic adorning addition to a up to date-style room. Syrie Maugham, Dorothy Draper and Sybil Colefax are among the prominent eighteenth century interior dwelling decorators.
With price range as a constraint, you'll be able to flip to creating handcrafted dwelling décors with materials gathered from cut price places and local craft shops. Quilts, barnyard and farmhouse accents and wooden flooring accented with beautiful nation-style rugs are well-liked in all three types. One large benefit of using scent as a house adorning strategy- it's a lot easier to alter out scented candles than to repaint the room, and way more economical too! Other home décor catalogs can not examine to Bassett's superior quality and choice.
Country house decor normally consists of an abundance of wood with a light-weight coloured stain. Beautiful Lace – Lace is ideal to use as curtains or as a valance in a shabby chic adorning plan. Before you purchase any of these things, just be sure you evaluate costs from completely different home décor stores. If we would first select an area rug with the colours we favor, the task of choosing coloration for different decor gadgets appears to fall in place. Our distinctive, reasonably priced rugs and floor runners are an easy approach to carry a room together.
You can easily combine ideas and accents from every of these well-liked types and create a search for your property that is unique and exquisite. The two distinguished London primarily based modern inside house decorators are Lenygon and Morant. To pull off the shabby stylish décor look, there are equipment like wall hangings, throws, vases, rugs and artworks.


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In a few days (3), Talib Kweli's new album, Gravitas, will be available digitally online. Today, the Brooklyn emcee leaks the Raekwon-featured track "Violations", which is produced by Thaddeus Dixon. Pre-orders for the album are available for purchase here.
Sidenote: Vinyl and CD copies of of Gravitas will be available via Fat Beats on February, 18 2014.
Quotable Lyrics:
"It's the champion flow, the Jordan, Lebron, Kobe/ The Obi-Wan Kenobi if you gettin that guap-a-mole/ We tourin' overseas, got her feindin' out like a coda/ I'm tryin' get the check I'mma Martina Navratilova"


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Grandma has made a lot of pies in her nearly 90 years of life, and she's also tinkered with different pie crust recipes. I can remember making pies with her (like this peach pie) and sometimes we used shortening (usually butter flavored Crisco), and sometimes we used lard, and sometimes we used a combination of shortening and lard.
While Grandma's original crust recipe used all lard, I've adjusted my version to use half lard and half shortening for a couple of reasons…. First of all, I'm passionate about using well-sourced ingredients, and pastured leaf lard (a higher quality lard) is a more expensive ingredient than I usually use in my recipes. Secondly, while leaf lard isn't quite as pork-y in flavor as traditional lard, I still find it tastes better when mixed with a more neutral fat, like palm shortening.
**As with most of my recipes, I've only tested this recipe using the grams measurements included. I've figured out volume measurements with math, but have not personally tested them. I HIGHLY recommend using a kitchen scale + grams measurements to ensure the most successful end product.**
Lard Cassava Pie Crust (Paleo, Nut-Free, AIP Reintroduction)
adapted from my Grandma Vein's recipe collection
yields 3 single regular 9-inch crusts or two deep dish crusts (with some leftover scraps)
168 grams (3/4 cup) pastured leaf lard (I use Fatworks)
144 grams (3/4 cup) palm shortening (I use Spectrum Naturals)
384 grams (3 cups) cassava flour (I use Otto's), plus extra for sprinkling, if needed
60 grams (1/2 c) tapioca starch
30 grams (1/4 c) arrowroot
1 tablespoon maple sugar (or other granulated Paleo sweetener)
1 1/2 teaspoon fine sea salt
1/2 cup cold water
1 tablespoon apple cider vinegar
1 large egg (I use a soy-free pastured farm egg)
- Scale the leaf lard and palm shortening and place into the freezer to chill for at least 20 minutes. I scale both onto individual pieces of plastic wrap, then wrap/flatten them into little packets before freezing.
- While the fats are chilling, scale the cassava flour, tapioca, arrow root, maple sugar, and sea salt into a large bowl. Stir to combine.
- Once the fats are solid, remove them from the freezer and cut them up into small pieces. Add the small pieces to the mixing bowl with the dry ingredients. Use a pastry blender or two forks to work the cold fat into the dry ingredients. Continue mixing until the mixture looks like coarse sand.
- Measure the cold water into a liquid measuring cup. Add the apple cider vinegar and egg to the liquid measuring cup & whisk together using a small whisk or a fork. Add to the fat/flour mixture and mix, using a pastry blender and/or a wooden spoon, until the liquid is evenly distributed and a dough forms. Work as quickly as possible to ensure the fat doesn't melt. The dough will be quite soft.
- For regular crusts, divide the dough into three equal pieces (approximately 322 grams each). For deep dish crusts, divide the dough into two equal pieces (approximately 483 grams each). Wrap individually in plastic wrap and flatten into a disc. Refrigerate for at least 30 minutes before rolling out. Dough also may be frozen for use later—I usually place individually wrapped dough discs into freezer ziplocks.
- When ready to use, roll the dough out between two pieces of parchment paper. Sprinkle with a little extra cassava flour if the dough sticks to the parchment. Use the parchment paper to help transfer the rolled out dough to a pie pan (I use 9-inch glass Pyrex pie pans). Crimp or trim the edges as desired. Save the scraps for later!
- Bake as directed in a pie recipe (or see my notes below). This dough does not brown like a traditional pie crust, so be careful not to over-bake it in hopes of a golden crust.
- I've only tested this recipe using the grams measurements included. I've figured out volume measurements with math, but have not personally tested them.
- I haven't tried making this dough in the food processor, but suspect it could be done that way too.
- I do not recommend using regular lard in place of leaf lard, as the pie crust flavor will be *very* pork-y.
- To make this recipe more cost effective, I chose to use half leaf lard and half shortening. I have not tested it using all lard because I ran out of leaf lard…
- I have not tried any flours, other than Otto's cassava flour, tapioca, and arrowroot. If you try this recipe with other flours and it turns out well, please let me know in the comments.
- The egg helps with plasticity of the dough & I have not yet tried an AIP version of this recipe without the egg. If you need an AIP pie crust recipe, I've got one in my e-book Holiday Sweet Treats.
- If you live in a very dry climate, you may need a little extra cold water, if the dough doesn't come together easily. More cold water can be added a tablespoon at a time.
- Any dough scraps can be saved and re-rolled (or frozen and used later).
- Some baking direction for a 9-inch glass Pyrex pan, if your intended pie recipe doesn't include them. Reduce the baking times for a metal pie pan.
- For a double crust pie (not deep dish), I usually begin baking at 400 F for 15 minutes, then reduce the heat to 350 F for 30 to 40 additional minutes.
- For a single crust pie (not deep dish), I begin baking at 400 F for 15 minutes, then reduce the heat to 350 F for 20 to 30 additional minutes.
- For blind baking (not deep dish), line the pie shell with parchment paper and fill with dry rice or dry beans (note: these act as weights and are NOT eaten); bake for 15 minutes in a 357 F oven, then remove the parchment/rice/beans and bake for an additional 15 to 25 minutes.
- This dough does not brown like a traditional pie crust so it will not be golden when finished. Brush an egg wash on top (straight egg or egg mixed with water) to give it a little extra color and/or shine, if desired.
This post contains affiliate links, meaning Sweet Treats makes a small commission off items purchased
after an Amazon link is clicked with no additional cost to you. Thanks for your support.


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Are you looking to find kitchen space to create treats? Do you need a space where you can create and share your creations? If so, you may be looking for a kitchen hire Manchester. Should this be the case, there are some things you will want to consider as you look to find the best option for you. www.thymeoutside.co.uk in this site you will get helpful tips to use when you seek out the kitchen hire you to need.
One thing you will want to consider is the amount of space available in the kitchen hire. How much space do you need to cook in? It is important to think about this so you can look for the kitchen that will work best for you and your cooking.
Another thing you will want to think about is the amount of time the kitchen is available. Also, you will want to look into the hours or days you are able to use the kitchen hire. If you are only available to work certain days or times or need a certain amount of time in the kitchen, this may be something you will need to know before making a final decision.
You may also want to learn about the other cooks that use the kitchen and what types of items they make and store. For instance, you may not want to store your sweet treats in the same refrigerator as someone who stores savory goods in there. This could cause the foods to begin to take on each other's taste.
In conclusion, when you want a commercial kitchen to hire Manchester, you will want to take a few things into consideration first. Use the tips that have been shared here to help you make the best decision as you look for a great space.


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By: Riza T. Olchondra – 12:00 AM February 22nd, 2016
from Philippine Daily Inquirer
THE 81-MEGAWATT wind farm of Ayala-led North Luzon Renewable Energy Corp. (NLREC) in Barangay Caparispisan, Pagudpud, Ilocos Norte, has been cut off from the Luzon grid due to toppled towers.
An investigation is ongoing to verify if the damage was in fact due to bombing.
Maria Meliza Tuba-Principe, stakeholder relations and CSR manager of NLREC, said via e-mail that as of 1 p.m. on Saturday, the whole capacity of the wind farm was still cut-off from the Luzon grid. Two of the transmission towers of the Caparispisan project collapsed on Thursday night following an explosion in Pasuquin town, Ilocos Norte.
NLREC and the Department of Energy (DOE) have separately confirmed the incident.
On Friday night, NLREC said its wind farm in Pagudpud was disconnected from the Luzon grid due to a tripping of its interconnection facility. That took place a little after 9 p.m. on Feb. 18, 2016.
"It was determined in the early morning of Feb. 19 that two of its transmission towers in Barangay Tadao in the Municipality of Pasuquin, Ilocos Norte, had toppled," NLREC said in a statement.
Initial investigations indicate that explosives were used to bring down the transmission towers. No one has claimed responsibility at this time. There were no facilities or injuries related to the incident, NLREC said.
The company said it would continue to work with local and national law enforcement agencies, as well as the government, in investigating the incident.
The DOE has also clarified that the towers were of NLREC and that the facilities of National Grid Corp. of the Philippines (NGCP) were not directly affected.
"NLREC is now doing an investigation and coordination with NGCP, police and LGUs. They do not have a request for DOE intervention at the moment, pending result of the investigation," DOE director Mylene Capongcol said in a text message.


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Mike Cyr
After graduating from the Sobey School of Business at Saint Mary's University in 2017 with a degree in Marketing, Mike has pursued his passions by helping entrepreneurs, small businesses and startups grow and flourish. He has a strong track record helping businesses take their dreams and realize them through proven marketing techniques and strong organizational skills. Mike is fluent in the language of a variety of departments, allowing him to manage projects that involve multiple teams or individuals. Mike holds a number of Sales & Marketing Certifications and is currently the Co-founder & COO of Nanuk VR Technologies Inc. When Mike is not learning or leading, you'll find him on the water pursuing his passion; sailing.
Co-Founder & COO, Nanuk VR Technologies Inc.
Marketing & Project Management Consultant
Partner, OneRedCat Media
Owner, Scotian Sails
Founder, Nova Scotia Startup Community


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2. I'm currently obsessed with the Too Faced White Chocolate Chip palette, find my review here! I will often just get it out to gaze at it, inhale the heavenly scent and swatch some pearly hues on my wrist. It's so perfect for creating dolly, romantic looks and the small size enables me to take it everywhere I go.
5. I headed up to Grasmere after our first snow and snapped some pretty hills. It happened in the night and so about 60% had melted by the time I got there, but the fells were still dusted with a beautiful white coating and begging to be photographed. They are huge, framing the little towns like giants, looming overhead. With snow on top, they were breaktaking, like something from a fairytale.


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« AnteriorContinuar »
As far as we can argue from the analogy of living species, the presence of large Scorpions is a certain index of the warmth of the climate in which they lived; and this indication is in perfect harmony with those afforded by the tropical aspect of the vegetables with which the Scorpion, found in the Bohemian coal-field, is associated.
Fourth Class of Articulated An hnals.
Although the numerical amount of living Insects formsso vast a majority of the inhabitants of the present land, few traces of this large class of Articulated animals have yet been discovered in a fossil state. This may probably result from the circumstance, that the greatest portion of fossil animal remains are derived from the inhabitants of salt water,. a medium in which only one or two species of Insects are now supposed to live.
racteristic pincers on the right claw. Between this claw and the tail lies a fossil carbonized Seed, of a species common in the Coal formation.
The horny covering of this Scorpion is in a most extraordinary state of preservation, being neither decomposed nor carbonized. The peculiar substance (Chitinc or Elytrine) of which, like the elytra of Beetles, it is probably composed, has resisted decomposition and mineralization. It can readily be stripped off, is elastic, translucent, and horny. It consists of two' layers, both retaining their texture. The uppermost of these (PI. 46', Fig. 6. a.),is harsh, almost opaque, of a dark-brown colour, and flexible; the under skin (PI. 46', Fig. 6. b.) is tender, yellow, less~ elastic, and organized like the upper. The structure of both exhibits, under the microscope, hexagonal cells, divided by strong partitions. Both are penetrated at intervals by pores, which are still open, each having a sunk areola, with a minute opening at its centre for the orifices of the trachea. Fig. 7. rcpre--' sents impressions of tho muscular fibres connected with the movement of' the legs.
* See PL 46". Figs. 1. 2. (t 4—11.
Had no indications of Insects been discovered in a fossil state, the presence in any strata, of Scorpions or Spiders botli belonging to families constructed to feed on Insects, would have afforded a strong ii priori argument, in favour of the probability, of the contemporaneous existence of that very numerous class of animals, which now forms the prey of the Arachnidans. This probability has been recently confirmed by the discovery of two Coleoptera of the family Curculionidae in the Iron-stone of Coalbrook Dale,* and also of the wing of a Corydalis, which will be noticed in our description of PI. 46".
It is very interesting and important, to have discovered in the Coal formation fossil remains, which establish the existence of the great Insectivorous Class Arachnidans, at this early period. It is no less important to have found also in the same formation the remains of Insects, which may have formed their prey. Had neither of these discoveries been made, the abundance of Land plants would have implied the probable abundance of Insects, and this probability would have involved also that of the contemporaneous existence of Arachnidans, to control their undue increase. All these probabilities are now reduced to certainty, and we are thus enabled to fill up what has hitherto appeared a blank in the history of animal life, from those very distant times when the Carboniferous strata were deposited.
The Estuary, or Fresh-water formation of those strata of the Corboniferous series which contain shells of Unio, in Coalbrook Dale, and in other Coal basins, renders the presence of Insects and Arachnidans in such strata, easy of explanation; they may have been drifted from adjacent
• Our figures (PI. 46". Figs, 1. 2.) represent these fossils of their natural size. See description of this Plate for farther details respecting them.
lands, by the same torrents that transported the terrestrial vegetables which have produced the beds of Coal.
The existence of the wing-covers of insects in the Secondary Series, in the Oolitic slate of Stonesfield, has been long known; these are all Coleopterous, and in the opinion of Mr. Curtis many of them approach most nearly to the Buprestis, a genus now most abundant in warm latitudes. (See PI. 46''. Figs. 4. 5. 6. 7. 8. 9. 10.*)
Count Munster has in his collection twenty-five species of fossil insects, found in the Jurassic Limestone of Solenhofen; among these are five species of the existing Family of Libellula, (See PI. 1, Fig. 49,) a large Ranatra, and several Coleoptera.
- Numerous fossil Insects have recently been discovered in the Tertiary Gypsum of Fresh-water formation at Aix, in Provence. M. Marcel de Serres speaks of sixty-two Genera, chiefly of the Orders Diptera, Hemiptera, and Coleoptera: and Mr. Curtis refers all the specimens he has seen from Aix to European forms, and most of them to existing Genera.f Insects occur also in the tertiary Brown coal of Orsberg on the Rhine.
* M.Aug. Odier has ascertained, that the Elytra and other part3 of the horny covering of insects, contain the peculiar substance Chitine or Elytrine, which approaches nearly to the vegetable principle Lignine; these parts of insects burn without fusion, or swelling, like horn, and without the smell of animal matter; they also leave a Coal which retains their form.
M. Odier found that even the hairs of a Scarabaus nasicornis retained their form after burning, and therefore concludes that they are different from the hairs of vertebral animals. This circumstance explains the preservation of the hairs on the horny cover of the Bohemian Scorpion.
He ascertained also that the Sinews (Nervures) of Scarabaei, are composed of Chitine, and that the soft flexible laminae'of the shell of a crab, which remain after the separation of the Lime, also contain Chitine.
Cuvier observes, that the Integuments of Entomostracons, are rather horny than calcareous, and that in this respect they approximate to the nature of Insects and Arachnidans. See Zoological Journal. London, 1825, vol. i. p.
f See Edinburgh New Phil. Journ. Oct. 1829.
General Conclusions.
We have seen from the examples cited in the last four sections, that all of the four existing great Classes of the grand Division of Articulated animals, viz. Annelidans, Crustaceans, Arachnidans, and Insects, and many of their Orders, had entered on their respective functions in the natural world, at the early epoch of the Transition formations. We find evidences of change in the Families of these Orders, at several periods of the Secondary and Tertiary series, very distant from one another; and we farther find each Family variously represented during different intervals by Genera, some of which are known only in a fossil state, whilst others (and these chiefly in the lower Classes, have extended through all geological Eras unto the present time.
On these facts we may found conclusions which are of great importance in the investigation of the physical history of the earth. If the existing Classes, Orders, and Families of Marine and terrestrial Articulated animals have thus pervaded various geological epochs, since life began upon our planet, we may infer that the state of the Land and Waters, and also of the Atmosphere, during all these Epochs, was not so widely different from their actual condition as many geologists have supposed. We also learn that throughout all these epochs and stages of change, the correlative Functions of the successive Representatives of the Animal and vegetable kingdoms have ever been the same as at the present moment; and thus we connect the entire series of past and present forms of organized beings, as parts of one stupendously grand, and consistent, and harmonious Whole.
Proof of Design in the Structure of Fossil Radiated Animals, or Zoophytes.
The same difficulties which we have felt in selecting from other grand Divisions of the animal kingdom, subjects of comparison between the extinct and living forms of their respective Classes, Orders, and Families, embarrass our choice also from the last Division that remains for consideration. Volumes might be filled with descriptions of fossil species of those beautiful genera of Radiated Animals, whose living representatives crowd the waters of our present seas.
The result of all comparisons between the living and fossil species of these families would be, that the latter differ almost always in species, and often in genus, from those which actually exist; but that all are so similarly constructed on one and the same general Type, and show such perfect Unity of Design throughout the infinitely varied modications, under which they now perform, and ever have performed the functions allotted to them, that we can find no explanation of such otherwise mysterious Uniformity, than by referring it to the agency of one and the same Creative Intelligence.
The animals that compose this highest Class in the grand division of Radiated animals, viz. Echinidans, Stelleridans, and Crinoideans, have, till lately, been considered as made


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Alliance Heroes of the Spire is a Android Free-to-play, Multiplayer Game where you can summon hundreds of unique Heroes.
Collect and upgrade a team of powerful heroes as you explore the latest action packed RPG, Alliance: Heroes of the Spire. Gather your allies, challenge fearsome enemies, and compete for legendary items.
- 19 Unique Item Sets
- Summon hundreds of unique Heroes
- Fire, Water, Nature, Order, and Chaos elements
- Ascend your heroes to unlock new abilities and skins
- Combine item sets for epic bonuses
- Socket gems for powerful item enchantments
- Explore countless Rifts and claim your glory!
- Develop optimal team strategies based on Hero Ability synergies
- Defeat mythical boss encounters for legendary rewards
- Challenge friends to PvP combat
- Never stop playing - Offline Battle Mode allows you to play while you are away
- Create or Join a Guild
- Build powerful alliances
- Compete for Leaderboard rewards against other Guilds
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The older I get, the less consistently I floss. I also worry less about butter than about sinking coastlines and the state of honeybee hives. So much of our future is unknown. All of it, in fact.
So you might as well eat happily. And this includes bringing the cranberry sauce. Life is too short to eat something congealed from a can.
Especially if you live in New England. And have twenty minutes to spare.
The recipe is a Canal House classic. Mix in a few arguably unusual ingredients. Juniper berries. Black peppercorns. Fortified wine. Then cook down some native fruit and strain and chill. And, ta da, you have a new standby. Plus an excuse to open a bottle of port.
So please forgive the inappropriate timing. Quite the nerve coming to you the morning after Thanksgiving, I know. But there was a turkey to cook. And flossing to neglect. And—as my brother and I established with our oven timeline yesterday—there's a clear linear delineation of B.T. and A.T.
Before Turkey. And After Turkey.
This means Before Turkey is behind us. But we have a whole world of After Turkey yet to discover. And in this time I suggest, at some point, you make cranberry gelée. It's intriguingly floral and yet not too much of a departure for the traditionalists.
Because cranberries can exist more than once a year. And you just might need something for your turkey sandwich today.
Cranberry Port Gelée
Adapted by Food52 and the Canal House
1 cup port
1 cup sugar
1 tbsp juniper berries
10 black peppercorns
pinch of salt
1-12 ounce bag of cranberries
In a medium saucepan, place the port, sugar, juniper, peppercorns and salt; bring to a boil over medium-high heat. Add the cranberries and return to a boil, then reduce the heat to low and simmer until the berries burst and soften (about 10 to 15 minutes), stirring occasionally.
Using a wire mesh sieve, strain the solids into a bowl. With a rubber spatula, press to extract as much of the liquid as possible. Towards the end the liquid will get thicker. Stir the extracted thin and thick solids together.
Pour into a serving dish and cover with plastic wrap. Chill until firm and ready to serve (at least a few hours or overnight).
Makes between 1 to 2 cups (depending on how long the cranberries are cooked)
-Red wine could also be employed in place of the port.


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Helen Wyman's #CrossIsCroming – Pre Season Strength Workout
Professional cyclo-cross racer Helen Wyman is a 10x British National champion, 2x European champion and World Championship medallist. Simply put, she knows how to race a bike at the highest level. So what does she do to get ready for a season of racing? Lots of pre-season strength. You can easily add this workout to your training plan on Stages Link.
Add Wyman's Workout To Your Training Plan
The workout: Helen Wyman's Summer Strength
20′ Warm Up
Interval #1
6′ @ Zone 3 @ 45-50rpm
6′ Rest
Interval #2
6′ @ Zone 4 @ 80-90rpm
6′ Rest
Interval #3
6′ @ Zone 3 @ 45-50rpm
6′ Rest
Interval #4
1′ Standing @ Zone 4 @ 80-90rpm
1′ Sitting @ Zone 4 @ 80-90rpm
1′ Standing @ Zone 4 @ 80-90rpm
1′ Sitting @ Zone 4 @ 80-90rpm
1′ Standing @ Zone 4 @ 80-90rpm
1′ Sitting @ Zone 4 @ 80-90rpm
6′ Rest
Interval #5
6′ @ Zone 3 @ 45-50rpm
6′ Rest
Interval #6
1′ @ Zone 3 @ 45-50rpm
1′ Seated @ Zone 4 @ 80-90rpm
1′ @ Zone 3 @ 80-90rpm
1′ Standing @ Zone 4 80-90rpm
2′ Full Gas (all the way to the top)
Cool Down – or Ride at Endurance Pace
Note from Helen: At first this session feels like its quite easy, I mean how hard can it be to ride a big gear effort up a hill, then 90 cadence up a hill right? Wrong. Each interval creeps up on you and suddenly 90 cadence out of the saddle in zone 4 seems almost impossible, however, you should still be able to go out the next day and do a speed session. This workout is more of a leg achy work out than a lie down and crawl home effort day. It might just be me—you could find it a breeze—if you do then I'm always on the look out for training partners!
Why this Workout?
Being a cyclo-cross racer I am able to get all my good base miles and strength work done in the summer in the foothills of Pyrenees where I live in France. However during the winter I live in Belgium and quite often have to revert to the home trainer for those brutal top end sessions that can easily make you ill if you try to do them outside.
This training session is a specific strength session although it does go into higher zones than a traditional strength workout at the end. Strength training is as important as every other phase of training. Without a good base you can not build strength, without strength you can not go into top end effectively and without top end you don't go fast. To me, this is a good session as you find you can get higher numbers within the zones easier as you get closer to the season and that's always good for morale.
In your annual training plan this would fit weekly, into the phase of training after initial strength has been done and before you are reaching the final build for your season. It can then be slotted into the season less frequently.
During the season this workout is best done as far away from racing as possible, as it does make your legs ache a bit, so shoot for a Tuesday if you are racing weekends. It can be used once every 10 days as a maintenance session during your racing season. I have the luxury of being able to do this outside as I have hills long enough, however, with the right resistance on a home trainer it is possible to be done inside also.


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If you would rather spend your time on some secluded
beach or cove, then you'll love the fact that you are only ever
minutes away from a beach in the Glamorgan Heritage Coast and
Countryside. We have a varied choice of wild and wonderful beach
life along our 28 miles of coastline, including a 14- mile stretch
that was awarded Heritage Coast status in 1972.
If, like many of our other visitors, you know your swell from
your wipe-out you can take your pick from beaches like Sker Bay,
Pink Bay, Rest Bay and Southerndown that are a paradise for surfers
from all over the world. The waves are great for both experts and
beginners, who can get on board and learn the skills they need at
one of the many local surf academies.
If you would rather look on from a distance, perhaps from the
coastal path, then lace up your walking boots to discover
spectacular cliffs and rock formations that overlook a number of
secluded coves such as Tresilian Bay, which is perhaps the most
romantic of all with its 'Bow of Destiny' cave, and Dunraven
Test your strength and endurance walking amongst the sand dunes
at Merthyr Mawr, including one of the largest single dunes in
Europe, known as 'The Big Dipper'! Why not take a sledge for an
extra fun journey back down or accept the challenge of running up
it as part of the annual Christmas Pudding Run!


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The Arabic script is used in a number of languages, including Arabic, Urdu, Kurdish and Pashto. There is not an exact correlation between all English letters and Arabic letters. English has 26 letters and 5 vowels, and Arabic contains 29 letters and 3 long vowels. Many letters in Arabic have a corresponding letter in English, but some do not. There are no upper and lowercase form of Arabic letters. Letters change form depending on where they are located in a word and what letters are around them. Arabic is also written and read from right to left instead of left to right as in English. So any translation you make of English letters to Arabic will be only for letters that have a corresponding letter in either language.
Translating Engligh to Arabic
Draw a chart of the English alphabet. Make a box for each letter in English, leaving space above each letter for the Arabic equivalent. Place the letter "A" in the top box on the right side of the chart. Put "B" to the left of the "A." Although this order is backwards in English, it will help you prepare your mind to write in Arabic from right to left.
Find an Arabic alphabet chart such as one found on the ShariahProgram's website (shariahprogram.ca). Copy the basic Arabic letters that are similar to English letters in the corresponding English letter box on the chart. For example, write the "alif" letter in Arabic above the letter "A" in English in the chart. Write out the name of the letter and its sound in English to help you remember the name of the letter and what it sounds like.
Add blocks to the chart for Arabic letters that do not have an equivalent in English. There are several of them. For example, there is not an exact equivalent in English for the Arabic letter "ghein."
Translate words using the chart, which will guide translations and practice sessions.
Photo Credits
- peace! in arabic: salam image by Tristano Ajmone from Fotolia.com


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Buzzaire Caffeine Inhaler Gives You A Buzz You Can't Get Anywhere Else
Need something to perk you up instantly so you can meet your deadline or finish that report before your professor flunks you? Then a quick dose from the Buzzaire – Metered Dose Caffeine Inhaler might be able to do you good.
No need to down cups of coffee of energy drinks. Just one puff from the Buzzaire – Metered Dose Caffeine Inhaler will instantly take you from sleepy to wide awake quicker than any of the other aforementioned methods can.
Buzzaire Metered Dose Caffeine Inhaler
Buzzaire is, quite simply, a caffeine inhaler. One squeeze, one inhale, and you've just rushed 150mg of caffeine into your blood stream. Mints or drinks have to go through your digestive tract first before partying in your blood (or through your skin, in the case of caffeinated soap). But the lung/blood barrier is the fastest way (other than injection or IV) to get caffeine into your system. Not only will you get one heck of a rush, but you'll also freshen your breath! A hint of peppermint oil in each puff will give you a little extra perk with its peppy zing. Buzzaire can beat up your air!
The Buzzaire Metered Dose Caffeine Inhaler is available from ThinkGeek online for $12.99. Or is it? What day is it today? The first of April. Oh… Too bad because I could use this.
Category: Outtasight, Take My Money