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With a feminine cut, the short-sleeve Trail running shirt gives a sensation of lightness and freedom in a specially woven and ultra-light fibre that wicks away moisture and helps air circulation. Body temperature is regulated as ventilation is adjusted with outside temperatures and the intensity of the effort. It retains neither water nor sweat.
Warning: Last items in stock!
Availability date:
The water-repellent fibre wicks moisture away and evacuates sweat without absorbing it, even when excessive. No more uncomfortable, heavy, damp clothing that irritates and does not dry.
ON/OFF Fibre
The interactive On/Off fibre breathes with you and adjusts your ventilation according to the intensity of your workout.
Postural Alignment
This light compression area is directly woven into the fabric to ensure you have correct body-positioning during long lasting effort and that your shoulders stay aligned. This will boost breathing capacity and improve oxygenation during effort and after effort, will facilitate quick recovery.
Spin Control
"Spin Control" helps you to reinforce your posture during effort for perfect maintenance.
The targeted positioning of the mesh structures on the shoulders evacuate body heat and sweat meaning you stay dry regardless of the outside temperature and the intensity and duration of the effort.
Your COMPRESSPORT® do not retain water and will remain featherlight in all conditions.
Continue Shopping


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The Epitaxy Laboratory is dedicated for the fabrication of epitaxially grown Nitride materials for optical, electronic and magnetic applications as well as for basic research.
On substrates of sizes up to 4inch. In situ investigation of fabrication processes: measurement of surface and thermodynamic processes.
The laboratory is able to develop and supply optically active and magnetic materials. Characterization of surface properties is done under ultra high vacuum. Furthermore depth resolved chemical analysis and measurements of physical properties are performed with high resolutions and intensities.
We develop new materials and growth processes, supply template layers or heterostructures for business and research.
Epitaxial Nitride material development/fabrication by.
- Molecular Beam Epitaxy
Two-chamberPRO-100 III-N Scienta-Omicron MBE-System. Growth of Nitrides containing: Ga, Al, In, Mn, Cu, Fe, As, doping with Mg, Si and C is possible on wafers of up to 4 inch size.
- Metal Organic Vapour Phase Epitaxy
3x2inch AIXTRON closed coupled showerhead reactor with heater for temperatures up to 1200 °C.
Available sources are TMGa, TEGa, TMIn, TMAl, CP2Mg, SiH4.
Material analyses:
The following analyses can be performed in the analysis chamber connected to the MBEs by UHV subsequently after growth or on any externally introduced sample:
- XPS with resolution of up to 0.85 eV or intensities of up to 25M counts/s.
- Monochromated XPS with resolution of up to 0.6 eV or intensities of up to 1.2M counts/s.
- Small-spot XPS with the smallest analysis area better than 70 µm.
Fine focus ion source to etch holes with minimum sizes of 150µm for depth resolved XPS measurements
- Atomic Force Microscopy surface analysis
- Scanning tunneling microscopy surface analysis
Autor: gkunert, Opublikowano: 16.05.2016

subset: commoncrawl


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Sam & Kaitlin came into town with family this week and thought it would be fun to get 1 year anniversary photos taken. We weren't exactly sure the session would happen due to the unpredictable Florida weather. I left my house in the rain, drove in the rain the entire way downtown, and then it stopped once I started photographing. Kaitlin came prepared with a cute umbrella which I was all for using during the session! Thankfully the rain held out just long enough for us to get some great shots.
Happy 1 year anniversary…and MANY MANY more to come!
Reminisce their wedding day by clicking HERE


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part of: SphinxWorld
Dedicated to Bill and Shawn.
Experiencing is at random, within and between the cells of any given organism. That randomness is simple thermodynamic motion. Reference quantum physics for even deeper levels of thermodynamics.
Yes, within the cell there are many scales of time and size, amplitude and magnitude.The complex laws of probability well describe the patterns that can be expected in any such systems of orthogonal and non-orthogonally aligned vectors, which is the defacto set of variables impacting all living beings, within which they must survive. These vectors can be measured as motion (change through time) occurring in measurable or reliably detectable patterns. I postulate these patterns will be unique to each system if sample rates are high enough to detect a pattern of n-duration per msec resulting from 1) controlled perturbations of variables known to participate in and affect the system, 2) system homeostatic operations, 3) unique responses to each system perturbation.


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Nov 9, 2018
Today we salute our military veterans and provide info about Veteran's Day events and local organizations and services for veterans.
Here is more info about the Pew Research Center stats about veterans that Ed mentioned.
Nov 8, 2018
Franklin Field in Sarasota
In this first "real" episode I wanted to feature one of the more interesting historical markers read and I found it when taking my dog to the vet.
Links in the show
Nov 2, 2018
Historical Florida is a weekly podcast about the people, places, and events that made Florida the Sunshine State!
Two reasons really - history and Florida. Seems overly simplified, but Ed really loves history and during our first few years of living in Florida we were surprised at...


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This course means that you can discover change, innovation and creativity. What do we do? We uncover creative uniqueness via Creative Diversity. We use Intelligent Fast Failure to construct revolutionary abilities. And we apply middle rules to drive private change.
Marketing. How do you position, package deal, and develop merchandise that people actually need? That's advertising. And that is a skill you could be an efficient entrepreneur. Amoral, cunning, ruthless, and instructive, The 48 Laws of Power is the definitive manual for anyone inquisitive about gaining, observing, or defending against final management. Entrepreneurship Majors will apply a working data of the ideas of entrepreneurship to evaluation and downside solving.
Students already enrolled in a graduate diploma program within the JSOM are mechanically eligible to enroll in any ENTP course as long as they meet the course stipulations. However, beneath the brand new JSOM pointers, each degree in search of and non-diploma seeking students should now separately apply to and be admitted to the IE certificates programs using the JSOM admission website used for applications to the MS degree programs.
Enrollment within the ENTI major is limited to 30 college students per year. This permits us to deliver a high-influence, small-school experience as well as the many alternatives related to attending a major research college. Concepts of professional promoting and gross sales management including personal promoting abilities; strategic role of personal promoting; organizing, directing, controlling, and evaluating the sales power.
Many opportunities exist for these skilled in enterprise management (entrepreneurship) in personal business and thru entrepreneurship. Possible jobs in developing different entrepreneurs' companies embrace agents, business managers, business executives, operations managers, health Business Intelligence service directors, human assets managers, job advantages and evaluation specialists, administration analysts, office managers, and buying managers. Possible jobs open as self-employed entrepreneurs are restricted solely by creativeness and expertise dropped at the market.
What if I advised you that there was a straightforward process you could possibly follow on a daily basis to help make more effective selections more quickly and with less psychological anguish? Well, there may be. Thankfully, the abilities required to plan efficient meetings or develop project plans with little stress are very comparable. Prerequisites: MGT 110 and BA 105W or ENGL 160W (may Online Loans be taken concurrently). Individual and group management growth. Leadership potential assessment, up to date leadership theories, and oral and written communications talent development. Guest speakers, experiential workout routines, and case studies. Resourcefulness is a vital trait because an entrepreneur should have the ability to make use of obtainable assets for productivity.


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[SURVEY] Voter apathy gives hunters vital edge
MaltaToday survey on spring hunting shows electorate equally split between both the 'Yes' and 'No' camps
The electorate is equally split between those who want to keep the derogation allowing hunting in spring and those who oppose its retention.
This emerges from the first MaltaToday survey on the spring hunting referendum since the announcement of its holding date in April, and the question needing to be answered.
The survey, which has a sample of 600 respondents, was held between Monday and Thursday.
The survey shows the 'Yes' (allowing spring hunting) camp leading by a percentage point, an advantage which falls squarely within the survey's four-point margin of error, which effectively means that both sides may actually be enjoying a slight advantage.
The latest result contradicts previous surveys showing a substantial lead by the anti spring hunting camp.
Opposition to the spring hunting derogation has declined sharply from 60% in July, 2013 to just 38% now.
On the other hand support for retaining the derogation permitting spring hunting has risen from 28% to 40%.
This suggests that although a strong majority opposes spring hunting in principle, political considerations and apathy among 'no' voters have given a boost to the 'yes' lobby.


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Staying up to date with the latest nation breaking news is a high priority for many people. Many people turn on the television to get a day to day dose of what's happening all over the world. Nevertheless, with such short amount of time on our hands and long advertisements on the TV, it could be very irritating and frustrating. Luckily, we have the choice of the online news update sites that offer the most recent updates on recent global reports and that also without the continuous advertisements!
Online news update websites will allow you to get all sorts of news. Essentially on the web, you have the possibility to choose specific choices of news based on your interests like city breaking news, sports activities, entertainment or any other hobbies. This fresh concept is a lot more beneficial when it comes to the value it must deliver and the fact that it's an uninterrupted support. However, it might not be readily loved by everybody. This is since the older generation is used to browsing the newspaper and can continue to enjoy the experience of the imprinted paper. Nevertheless, the newer generation gets addicted to online sites that provide them precisely the sort of information that they might want and on the favorite niches.
Another plus side to online news update sites is that they make use of RSS feeds. This implies that the same news could be posted on a variety of blogs and you may even sign up to the Feed and receive all of the current global news in your email. Another aspect that plays a part in the recognition of news sites on the web is the fact that it offers the visitors the possibility to interact in the form of comments. That is something that the traditional newspaper and the TV can't ever offer and this may be the biggest attraction for some internet users.
Just how many times do you feel that you have a comment to make after reading a specific piece of news but you have nowhere for expressing your view or emotions? With news sites, you can do all that and present your feedback on whatever you find interesting. Plus you have total independence of expression and judgment and can concur or disagree with everything that's being said. Also, if you discover something helpful and want to talk about it with your friends you can simply do that with a click of the mouse. For instance, you can discuss that best news piece on your Facebook page or post a link to your Twitter account.
The leading online update channels of the globe also have started introducing other news sites of their own. This implies you have the chance watch accurate news programs online along with reading the news. The bottom line is news blogs provide you with quick uninterrupted means of getting all the news, the possibility to interact, share watching original news updates for a different taste from what the television provides.
Find more information relating to online news update, and city breaking news here.


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'We'd prefer to win the Premier League' - Fabregas in boast after FA Cup defeat to Arsenal
Cesc Fabregas has boasted that he'd rather have won the Premier League this season than the FA Cup, hours after losing the final to Arsenal.
The ex-Gooner, who impressed en route to Chelsea's Premier League title triumph, was a second-half substitute against his former side as the 10-man Blues were beaten 2-1 at Wembley on Saturday.
Chelsea's problems laid bare at Wembley
"It wasn't easy to lose, but it was still a good season," he told reporters in the mixed zone afterwards. "We go home with a bad taste.
"But we would prefer to win the Premier League to the FA Cup, so it is still a good season."
While Fabregas took no issue with Conte picking Nemanja Matic in midfield, the Spaniard would not be drawn into a definitive answer on his long-term future amid summer transfer talk.
"It is between Conte and me [what he said]," Fabregas added. "I am not upset and I have nothing against Antonio. He has done a fantastic job.
"I think I have a very good relationship with him. He has been honest with me and me with him. I understand his idea of football very, very well. I like it a lot.
"Every player wants to play more. This is in the genes of a winner. I am one of them and I will never put my head down or hands down. I want to fight.
Winning is not something, winning is EVERYTHING! #ChampionsOfEnglandOnceAgain pic.twitter.com/2IcJg7ooIS— Cesc Fàbregas Soler (@cesc4official) May 21, 2017
"[I'm] not necessarily [wanting to leave Chelsea], but, in football, you can never say never. Everything can happen.
"I feel loved by the fans here. Every time I have played, I have shown I can play at the top level in this team, by far. It is all about trying to change the manager's decision, but he wants what's best for the team."


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Detroit Marketing Firms
Positioning itself as one of the more forward-thinking Detroit marketing firms, Alchemy's specialty is "full-spectrum" marketing and brand strategies. This spectrum includes the lifecycle of a marketing endeavor, starting with unique and clearly defined brand strategy, through the creative construction of the brand, and continuing with an lasting strategic communications platform that unites the appropriate media and marketing strategies with a company's unique goals and target audiences.
Brand strategy and brand consultancy are the start, where Alchemy works with you to dissect your brand and discover who you are at your core. Through this we closely define and communicate what makes your brand different, both visually and verbally. This incorporates key message development, brand naming and tagline creation, to name just a few.
Following that, we download all appropriate marketing tools and assets, including website design, marketing collateral, company logo, corporate identity package (business cards, letterhead, envelopes, signage, etc.), and any other digital marketing assets.
Lastly, we cultivate, implement, and finally measure an ongoing branding and marketing program, which may include some elements of PR, digital marketing (i.e. email marketing), speaking engagement PR, social media marketing and more.
To learn more about our full-spectrum approach to marketing and brand strategy, follow this link to see how we are different that any other Detroit marketing firms.


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We are pleased to advise you we are once again seeking expressions of interest to undertake voluntary work in Antarctica-Scott Base.
The New Zealand Antarctic Society and Antarctica New Zealand have entered into an agreement to provide an opportunity for one New Zealand Antarctic Society member to work voluntarily at Scott Base, Antarctica for approximately four weeks from early November to early December 2018. This is your chance to apply to be an Ambassador for the Society; and hence we would welcome any additional information in the form of how you intend to build interest in the Antarctic Community during your stay on the ice; items of interest and/or photos.
Note: Previously selected/successful candidates to this Volunteer Programme may not reapply.
Please see the attached documents (info and application form) with details and contact information. Applications close 7th September 2018.


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High expectations for St. Pat's hockey program
The St. Patrick's High School hockey program has reached the halfway point of its first season in the Ligue de Hockey Préparatoire Scolaire (LHPS).
The LHPS is the Quebec version of the American prep schools' hockey leagues, in which players such as Sidney Crosby and Nathan MacKinnon played before being drafted and going on to successful NHL careers.
Playing in the Major Under 17 class, the Fighting Irish head into the holidays with a record of seven wins, six losses and two losses in shootouts.
For Maxime Côté, head coach and math teacher at St. Pat's, the team is playing at the level that was expected. "For a team playing in its first year, in this caliber, I am very satisfied with our performance so far," said Côté. "We lost a few games that we could've won but our lack of hockey experience at this level was reflected in some games."
Playing in a league where the emphasis is on studies and hockey, Côté was very pleased to see that the level of success at school reached 96 per cent. "I'm a math teacher and it's easy to follow the students throughout the year in their studies," explained Côté.
The league is very competitive, and Maxime Côté is confident St. Pat's can reach the top level this year. "Our objective is to finish in the top four. We can easily be there at the end of the year."
St. Patrick's High play their home games at the PEPS on the campus of Université Laval, and they often have to play two games per day.
"The LHPS wants to develop players so they can access the Quebec Major Junior League, the NCAA (university level in the U.S.), and the Quebec AAA Junior League. In order to have the different scouts attend the games, the LHPS has created the hockey showcases, in which the teams sometimes have to play two games in one day," said Côté.
The program is well established now. The team has three practices on ice per week, one off-ice training session and one video session.
The team will head to Lake Placid, New York, from Dec. 8 to 10, to play in a prep school tournament with teams from the United States and Ontario. Another tournament is scheduled for later in Ontario.
Three Fighting Irish will take part in the LHPS All-Star Game, on Dec. 16 in Beauceville. Forwards Tyler Knox and Alexandre Boulay, along with defenceman Érik Gault will represent the Green and White.
"Tyler, along with the Boulay twins (Alexandre and Gabriel), have been our best forwards this year. On defence, as well as Gault, Alexis Poitras is having a great year on the blue line," commented the head coach of St. Patrick's.
This past weekend, the Irish lost its two games in the showcase, played in St.-Cyrille-de-Wendover. On Dec. 2, St. Pat's lost 2-1 against the Collège St-Bernard Sénateurs from Drummondville. The next day, the Irish lost a heartbreaker, 4-3 in a shootout, against the École Secondaire Mont-Bleu from Gatineau.


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Lately, I've been experimenting alot with using "off camera" flash for more creative lighting. This particular image was taken of my daughter as she was laying on the floor watching TV. Behind her, you can see the flames of the fireplace. My objective was to produce a dramatic image by controlling and limiting the amount of light that spilled onto my subject, while keeping a hint of the fire in the background. I did this by underexposing for the ambient light and shooting a strobe through a white umbrella at camera right. The strobe was set on manual at 1/16th (if I recall correctly).
Wednesday, December 31, 2008
12/31/08 - Dramatic Flash
at 10:55 AM
Saturday, December 20, 2008
12/20/08 - 2008 Christmas Pic
This years Christmas pic of the girls was created with a strobe at 1/16 power, bounced off an umbrella at camera right. The goal was to provide highlight to the portraits while maintaining the existing ambient light of the tree and christmas lights in the background.
at 6:31 PM
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Contents copyright 2019 These Guys Live. Used by permission
Marty Brasington - Drums
A relatively recent transplant to central Ohio, Marty is the newest member of "These Guys Live." Prior to relocating to Columbus from New Jersey in 2006, Marty was busy with a number of original music projects, including: recording and touring with "Danger Danger" singer Ted Poley; recording 2 albums with singer/songwriter Laura Diamond; recording 3 albums with melodic rock band "Norway;" and recording an album with alternative rock band "Active." In addition, Marty kept a full schedule of live dates with local NJ cover bands, averaging 150+ dates a year with a variety of projects.
While he has spent the past few years concentrating on his day gig as a website developer and principal owner of CodeMonkeyDesign.com, Marty has stayed busy musically having played with many local Columbus bands, including Breaking Sane, Level 7, Jaded, Sonic Boom and the VV Smith band.
Marty is extremely happy to be a member of TGL. "This is the band I've been looking for since I moved to Ohio. 'These Guys' are some of the most talented and well-respected musicians in all of central Ohio. I'm looking forward to playing with this band for many, many years!"


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California university rebuilds its online presence from the ground up.Located in the center of California's high-tech Silicon Valley, Santa Clara University is the state's oldest operating higher education institution.
Rolling Orange worked closely with the University on a top-to-bottom site redesign that both honors SCU's rich history of Jesuit education and communicates its commitment to teaching tomorrow's leaders.
Visit the Site


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Florida Panthers
Jaromir Jagr scores winner, Reilly Smith nets two as Panthers top Winnipeg
Reilly Smith had two goals and Jaromir Jagr scored the winner to send the Florida Panthers past the Winnipeg Jets 3-2 on Tuesday night in Winnipeg, Manitoba.
Smith's goals were his 20th and 21st of the season for Florida, which snapped a first-place tie with Tampa Bay in the Atlantic Division. Jagr scored his 21st, and Vincent Trocheck assisted on both of Smith's goals.
Dustin Byfuglien and rookie Andrew Copp scored in the second period for Winnipeg, which lost its fifth straight home game.
Roberto Luongo made 30 saves for the Panthers, who improved to 1-1-1 on a five-game road trip.
Ondrej Pavelec stopped 19 shots for the Jets, who began a five-game homestand. They are 13-15-1 on home ice and they play a season-high 11 games at home in March.
Winnipeg led 2-1 going into the third period, but Smith's second goal on the power play, while Copp was in the penalty box for slashing, tied it at 1:46.
Jagr made it 3-2 when his shot went off the stick of Jets defenseman Jacob Trouba at 3:31. Jagr is two points from tying Gordie Howe (1,850) for third in NHL history.
Smith scored the game's first goal at 13:48 of the first. Trocheck brought the puck over the blue line and sent a pass over to Smith as he skated straight at Pavelec and redirected the puck into the net.
The Jets challenged the play, claiming Trocheck was offside, but the review was inconclusive and the goal stood.
Luongo turned aside 16 shots in the first period, while Pavelec let in one of the five he faced.
Byfuglien made it 1-all when he banged in a rebound off Nikolaj Ehlers' shot in front of the net at 5:23 of the second.
Copp scored his second goal of the season, and first since Oct. 31, a couple of minutes later on a breakaway just a second after a Winnipeg penalty expired.
Alexander Burmistrov sent Copp a pass from near center ice. He gloved it down, went in on Luongo, deked and shot the puck between his pads at 7:58.
After Smith tied it 2-all, Jagr got the go-ahead goal 45 seconds later.
▪ Mike McKenna backed up Roberto Luongo on Tuesday night after being called up on an emergency basis from Florida's AHL team in Portland, Maine, on Monday.
McKenna, 32, filled in for Al Montoya who was knocked out of Sunday's loss in Minnesota after being struck in the head during the first period.
"It's a great testament to the organization in how many guys have been able to come up from our team in Portland and step into Florida and do a good job,'' said McKenna, who has played in 22 NHL games but only seven since playing in 15 with Tampa Bay during the 2008-09 season.
"It's nice to see the direction we're going and it's nice to see their faces again. The young guys are getting a chance here. The organization is giving us every chance to succeed.''
▪ Of the three newly acquired players, only defenseman Jakub Kindl didn't play against the Jets. Kindl, 29, was a healthy scratch as the Panthers went with Steven Kampfer and Alex Petrovic as their third pairing.
The Panthers sent a sixth round draft pick to Detroit for Kindl.
"It's a dream come true, being able to play hockey in Florida,'' said Kindl, who has been sent to the minors by the Red Wings after playing in 25 games with Detroit this season.
"It was a little emotional leaving Detroit after all these years, I knew a lot of good people and had a lot of great teammates so it was a little sad. But I'm very excited to go to a team like this. … As a former Red Wings player, playing against this team, they always gave us trouble. There are a lot of young guys, great talent and a lot of speed.''
▪ Florida signed one of its top prospects to an entry level contract Tuesday as Jayce Hawryluk agreed to a deal with the team.
Hawryluk, 20, is having a very strong junior season with the Brandon Wheat Kings of Canada's Western Hockey League, scoring 30 goals with 79 points in 49 games.
Last month, Hawryluk had seven goals and 33 points in just 13 games including six points with two goals on Feb. 17.
Hawryluk, a second round pick in 2014, will be eligible to join the Panthers or their AHL team once his junior season is complete.
▪ Smith's first goal, which gave the Panthers a 1-0 lead in the first period, was his first since scoring against the Jets in Sunrise on Feb. 20. His second goal was his 21st of the season, which ties his career high set two years ago with Boston. Smith also became the second Florida player with 20 goals, along with Jagr.


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Summer Reading Program
The Lockport City School District created a Summer Reading Program to help you maintain and strengthen literacy skills. You are encouraged to read any age-appropriate books of your own choice for personal enjoyment and reflection.
- It's free to all students entering grades K-12.
- Grades K-6 are encouraged to take part in the Lockport Public Library Program. Please visit the public library to receive your registration packet.
- Grades 7-12 are encouraged to take part in the Lockport City School District program. Students are eligible to earn up to 5 extra points on their 1st quarter English grade.
- You can read any age-appropriate book (fiction or non-fiction) of your choice.
- You may not use books that you have read before.
- You must complete a project OR an essay for each book.
- You must meet with an evaluator in July or August.
Questions about the Program
You can e-mail or call:
Diana Chapman
Summer Reading Coordinator
Shawn Murray
Summer Reading Committee Chairperson
(716) 478-4559
Evaluation Sessions
Evaluators will be at the Lockport Public Library in the Meeting Room. You must meet with an evaluator and have a book discussion before any points can be assigned. You will be evaluated on your knowledge of the book, your results will be logged and you will receive a receipt upon your successful completion.


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Click here for: -Free email updates -Free sample Reports (International and UK)
Click here for the programme
Meeting participants, PON members and International report subscribers click here to access the documentation
28th April 2014, 14.00-18.00 29th April 2014, 09.30-17.00 Host: Linklaters, Munich
The objective of this Privacy Officers Network Roundtable is to enable data protection managers, lawyers and consultants in the private sector to learn from, and discuss with, German Data Protection Authorities (DPAs) how they:
Companies always want to know how to deal with grey areas between what the law permits and what it forbids. As it is the Land (state) Data Protection Authorities which regulate the private sector, what would be the consequences if companies act against Land guidance or clear policies?
*Photos taken by Dr Daniel Pauly, Partner, Linklaters
Privacy Laws & Business is now giving you an opportunity to address this group by:1. placing advertisements on the home page or other pages of PL&B's website, and/or2. running an advertisement in our United Kingdom and/or International (rest of the world) e-news service several times a month.Click here for further information
2nd Floor, Monument House 215 Marsh RoadPinnerMiddx HA5 5NEUnited KingdomT: +44 (0)20 8868 9200E: email@example.com


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Where we'll be in November 2016
There are lots of opportunities coming up to meet us and chat about funding for
your project.
In November we'll be visiting places including Aberdeenshire and Clackmannanhire. We'll also be delivering a mix of sessions including workshops and funding events.
For a full list of events coming up, check out the table below:
November Events 2016
Future Events
Stay tuned for the next series of events in the New Year 2017!
In the meantime, make sure you follow us on Twitter @BIGScotland for the latest on all these events, and any others coming up.
|Want to receive content like this regularly?
Sign up to our Scotland eBulletin now!
Margaret Simpson MBE permalinkNovember 15, 2016 4:16 pm
Hello there, I am the Chair of Borders Third Sector Interface and wonder if we could have some kind of event in Borders in the near future? I know there is a lot of interest and it would be really helpful to speak to the groups.
If you are able to do this we can help to promote etc?
Margaret Simpson M.B.E. Director Scottish Borders Social Enterprise Chamber C.I.C. 1 Orchard Park, St Boswells, TD6 0DA T|01835 822099 email@example.com W|www.sbsec.org.uk
Scottish Borders Social Enterprise Chamber C.I.C. is a member of the Borders Third Sector Partnership and is funded by the Scottish Government. It is a community interest company limited by guarantee registered in Scotland number SC292473


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March 2, 2010
Reader Review / Not Available In Stores! Nas - Demo Tape (1991?)
(For today's Reader Review, we're trying something different. Kid Chaos presents his views on the demo tape Nas recorded in order to secure his record deal. I have no idea how official this tape actually is (since this was the tape that connected Nas with MC Serch, I don't know why an MC Serch song recorded after the fact would have been tacked on to here, but it's not as if Kid Chaos put this album together), but I do know that you can't buy it anywhere, hence the 'Not Available In Stores' tag. Anyway, be sure to leave your comments below for Kid Chaos and check out his blog whenever you get the chance.)
I can't remember at all how I heard about this or how I found this, but for some reason I found myself scouring the Internet today searching for the pre-Illmatic Demo Tape (not an official title, but we'll italicize it just the same) from Nas. For those of you who have no idea how hip hop works (I don't even want to know how you found this site), this would be the reel of rhymes that Nasir Jones put together in an attempt to convince a record label to sign him. Clearly, it worked, as Nas is still recording music to this day.
I found that some of the lyrics on here were later utilized on Illmatic, his eventual debut album. Some of the songs present even lay a recognizable foundation for tracks on Illmatic. But how does it stack up to the hip hop Bible itself?
With an absolutely sick drum loop (seriously, the mix between boom bap and random drum hits that smack you in the face from every direction at random with their awesomeness is incredible), and a crazy ass piano loop in place of the hook, Nasty Nas kicks some ill stories in both of his verses over a faster paced instrumental. This has me ridiculously pumped for the rest of this mixtape. However, as much I love this instrumental, the fact simply remains that the much grimier instrumental provided by DJ Premier for Illmatic's "New York State Of Mind" (which reuses some of the lyrics used on here) fits the storytelling lyrics Nas kicks better. Oddly enough, though, I like the lyrics on this song better than parts of "New York State Of Mind" and feel like that track could actually be…dare I say it…a little better with more of the lyrics taken from here. How that would even be possible I have no clue, as that track is already great.
Nasir's infamous first verse to be heard by a widespread audience, famous for his line, "When I was twelve, I went to hell for snuffin' Jesus", which everyone still goes crazy for. The beat is simplistic, with a heavy focus on the lyrics, but after a while (and you will be listening to it for a while, as it's over four and a half minutes long), it does have a tendency to get boring. I realize people may call this blasphemy, but the fact is that the beat is a little too simplistic and repetitive to maintain interest for that long. Besides, this isn't even a Nas song: this is a Main Source track (from their album Breaking Atoms) featuring Nas, and was included on this demo solely to showcase the man's prowess behind the mic.
An MC Serch song, on which Nas is surrounded by his host (who was later responsible for getting him a deal, thank you very much), Red Hot Lover Tone, and Chubb Rock. Nas sounds good on here as well, but whether you believe me or not, its actually Red Hot Lover Tone who steals the show with a verse that's completely out of left field; Nas sounds slightly out of place compared to the others on the track because his claims of being a serial killer who works by the phone book don't exactly mesh with Chubb Rock screaming that you're a blabbermouth.
I guess I'm just being greedy, but this is the most bothered I've ever been after listening to a song this good. Why? Because this would have sounded perfect on Reasonable Doubt; why the HELL did Nas turn Jay-Z down for that? And why the hell haven't these two ever made an album together? (My theory? Egos.) I'll even plot it out for them: Jay-Z and Nas together on every song, with the entire album produced by DJ Premier and Pete Rock. I even have a tentative title: The Greatest Hip Hop Album Of All Time. What do you think? Anyway, "Everything Is Real", which does not feature Jay-Z (I have to make that clear), has a similar feel to "Memory Lane" from Illmatic, as both delve into the development of the city as a stand-in for Nasir's life. The rhymes aren't as complex as "Memory Lane", though, and while the instrumental is a little more modern than the previous songs, this is a slightly darker take on the same subject matter, and it just doesn't click as well. That just shows you how nasty Illmatic is.
This is the first track I've been disappointed in. The beat is boring, and it doesn't match the topic at all; Once Nas gets through the good lines that actually made the cut on Illmatic's "Represent", the rest of the rhymes on here don't match up. Also, the hook is ass.
This track, to put it simply, is nasty. What separates this from the top tier songs that made it onto Illmatic, then? The answer is disappointing: we're shocked back into the cold hard reality that this is a demo track, and as such, some of these songs are incomplete. This track only lasts for one verse. Now don't get me wrong, that lone verse is pretty sick, the rhymes on here are complex enough that they would sound perfectly in place on Illmatic, and the instrumental is great, but if there were more than one verse here this could have made the album. Easily.
AZ makes an appearance here, immediately begging for comparisons to "Life's A Bitch", but this song tackles completely different subject matter, and it contains completely different verses. AZ doesn't shine nearly as much: if you're gonna have AZ on your album, I'd much rather use his verse from "Life's A Bitch", which is easily the better song.
Kool G Rap appears along with Whiteboy (a really original name: little wonder you don't hear from this guy anymore) to spit some lines alongside Nas about shooting up entire city blocks. Although both G Rap and Nas comes across as technically proficient, for a song this gangsta this track is pretty boring. This may or may not have something to do with the uselessly old school instrumental, or the fact that this track is slow as shit and still manages to last over 4 minutes, but I don't see myself listening to this often, which is sad considering Nas and Kool G Rap is a combo a lot of people would go crazy over.
The Michael Jackson "Human Nature" sample, which made the final cut on Illmatic on a different track altogether, is even more pronounced on this track, and although a few people I've showed this to find the horn in the background annoying, it doesn't bother me. Also, the MJ vocal sample (its just him yelling "Whoo!") is pretty kick ass, mainly because it's from when he was still black and still made great music. This is the most complete song out of any on this Demo Tape (it has three full verses and a hook), and probably made a strong case for him to be signed. For Illmatic, they upped the ante and improved upon this instrumental for what would become "It Ain't Hard To Tell", and Nas boosted his lyrical complexity, although the rhymes on here are still pretty sick.
A completely spaced out and abstract instrumental to go with some serious kicking of knowledge, a cool hook, and three full verses. What more can you ask for? With a little updating of sound quality, this could have slid right into Illmatic: imagine if it had replaced "One Time 4 Your Mind", the one weak spot on the album? Then Illmatic would be sickeningly perfect. Nasir's first verse on here is the one he spit on Raekwon's "Verbal Intercourse", winning a Hip Hop Quotable in The Source, which is pretty damn impressive, considering that he wrote it before he had any experience crafting an album.
SHOULD YOU TRACK IT DOWN? With very few exceptions, Nas' Demo Tape is better than your favorite rapper's best album. The beats on here are slightly older than the ones on the album (1991 instead of 1994), but in a good way. Since this was clearly recorded on lower quality equipment they're a little grainier, but all of the instrumentals are still more developed than "Halftime". The lyrics are a little simpler as far as rhyme scheme goes, but are still as nasty as ever. Unfortunately, you can't buy this – I would have were it possible – since it was his demo tape, after all. Fortunately, you can just search the far reaches of the Internet and download it for free (legally, I assume, since nobody is actually selling it).
-Kid Chaos
(Be sure to leave some comments below. I haven't listened to this myself yet, so I'm not sure about the tracklisting, but if you have any notes, let us know. And if you have something that you wish to review yourself, hit me up at the e-mail address in the top right, and we'll talk.)
17 comments:
Good review, Chaos and a much welcomed edition as far as I'm concerned. Jay-z & Nas collabo album? Given Nas' recent money problems, it sounds like a good idea but other than that...........HELL NO!!!!!!!!!!!!!! Nas embodies hip hop to a much higher degree than Hova but a Nas album that's produced exclusively by Premo and Pete Rock would set the world on fire. Again, very good review.ReplyDelete
(after Illmatic) this is my favourite Nas workReplyDelete
- AnonymousMarch 02, 2010
live at the bbq beat boring - it is one of the greatest breaks of all timeReplyDelete
- protomanMarch 02, 2010
finding out this demo exists is more interesting than the review itselfReplyDelete
- BrokeMarch 02, 2010
Dope write up...Deja Vu was actually made after Illmatic, but before verbal intercourse..the full story and an interview with the producer available here: http://thebridge94.blogspot.com/2009/09/through-lights-camera-and-action.htmlReplyDelete
I suggest downloading it from my YouTube Channel (Exkimo64) as I have a CDQ and untagged Nas Will Prevail, Also the Original Represent and I provided artwork that uses the street that is used on Nas's albums (but my work doesn't have Nas's face on it)ReplyDelete
Download is to the RIGHT of the video, click "MORE INFO"
Thanks for the shine, Max, and thanks for the comments everyone...hope you check out the siteReplyDelete
Also, protoman can continue to suck on it as he mindlessly bitches about me on your site and mine
- AnonymousMarch 02, 2010
I've heard this demo tape. And I have to say that Nas spits hot fire on every bar. This is the reason why hip hop is still alive. Let's face it. The west coast at the time with the exception of NWA represented all that was bad with hip hop with the low riding cars, money, drugs and the appalling treatment of women as sexual playthings coming into play. Sure, they sold more, made more radio hits and won more awards and sadly more critical acclaim as well. They had Snoop and the gang crushing everyone on the horizon with unforgiving vengeance.ReplyDelete
But Nas is a thug poet, a street philosopher and dare I say, at par with Wordsworth, Blake, and Stevenson as an acute chronicler of our times. His flow, his dexterous employment of similes and idioms, his husky voice that gives an impression of a man wise beyond his years, his unflinching stance in unabashedly voicing ghetto sentiments, his unflailing and unfailing ability to deliver, almost consistently, little gems, his legendary procreating of pithy street vernaculars which are employed in the lexicon of the school of hard knocks. And most importantly, his conjuring of vivid images on the abstract canvas of our imagination.
Thomas Edison said that genius is 1% inspiration and 99% perspiration. He, needless to say, had not taken cognizance of Nasir Jones.
Genius is 1% inspiration, 1 % perspiration, 3% carbohydrates, 6% fat, and 89% Nasir Jones.
Although the figures for Big Pun will be considerably skewed in favor of fat. Ditto with Biggie.
DeShaun Simmons
- AnonymousMarch 03, 2010
http://www.getrightmusic.com/2009/07/16/nasty-nas-1991-demo-tape/ <--- you can download the whole mixtape thereReplyDelete
I'm pretty sure only "Just Another Day in the Projects" and "I'm a Villain are from the time before Nas' signing and could be part of an actual demo tape that made the label signing him.ReplyDelete
"Nas Will Prevail" is clearly a demo version of "It Ain't Hard to Tell", and likely stems from the Illmatic recording sessions, 1992 to 93, way after the signing. "Understanding" is probably from the same sessions.
"Life is Like a Dice Game" sounds like coming from post-Illmatic time.
In regards to "Deja Vu" check out Broke's comment above and the link he posted.
Can somebody confirm my assumptions?
This "demo tape" here is a product of the internets, somebody compiled these songs from various sources, claiming it to be the tape that got Nas signed.
and if somebody knows from what time or even album sessions (if so) KGR's No. 1 With a Bullet stems - please let me know.ReplyDelete
Perhaps it's from the Live and Let Die era? There's a song on that album with the same title, but it's completely different and features Big Daddy Kane.
Last remark or rather question: Can somebody^confirm the existence of an original tape, that him and Large Professor used while shopping for a deal?ReplyDelete
Which songs did it consist of?
- protomanMarch 03, 2010
sorry kid but your reviews are badReplyDelete
Nice review, but I must disagree with your idea of the imaginary Greatest Hip Hop Album.ReplyDelete
- the most felonious vocalist in the wide world of showbusinessMarch 03, 2010
This type of guest review is permitted? Word? Can I review The Nastiness That You Missed Vol.1 by The Most Felonious Turntablist In The Wide World Of Showbusiness? Spoiler Alert: It's a classic.ReplyDelete
You're a fool if you believe this is Nasir's demo but there are some essential songs on here. Deja Vu is definitely a masterpiece but I think you're underselling Understanding, where Nas is completely lethal throughout. Just Another Day In The Projects is dope but New York State Of Mind is not be fucked with.
As for Number One With A Bullet, there are two much better Nas and G Rap collabos. Fast Life from 4,5,6 is fairly well known but there's another song (I think from the days of The Giancana Story) where Nas talks about smoking Shakespeare's corpse that I like even better. Also, I've seen Whiteboy listed as Johnny Blanco on several occasions. For whatever that's worth.
- AnonymousMarch 05, 2010
Thanks for letting me know about this. Some of these songs are not to be fucked with. A review of Queensbridge's Finest would be appreciated, back when Prodigy was still awesome.ReplyDelete
Good to see some of the older commenter's returning.
Great review.ReplyDelete
I rapped over a Nas oldie. Oldie, yes, outdated? Hell no!


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Go anywhere. This summer, these shorts have your adventures covered with a dual design: One that's comfy and streamlined for everyday wear on land, and lightweight enough for the water. Quick-dry material gives it this versatility, shedding water when you're back on shore.
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Wake County
GoTriangle to levy $3 vehicle registration fee increase in Wake
GoTriangle, a regional transportation authority, will increase a vehicle registration tax it levies on qualifying vehicles registered in Wake County on Aug. 1 to help fund the $2.3 million Wake County Transit Plan.
The GoTriangle Board of Trustees unanimously approved the fee increase from $5 to $8 Wednesday. It will go into effect about a month after Wake County will begin levying its own $7 vehicle registration tax for the same purpose.
GoTriangle's $3 increase is one of several sources that will pay for a majority of the 10-year Wake County Transit Plan, which is expected to connect the Triangle with more buses and trains by 2027. The plan calls for commuter rail between Garner and Durham, as well as more and higher frequency bus routes throughout the county.
"There's several revenue streams that are going to empower us to be able to provide transit to our region, and this is one of them," GoTriangle Board of Trustees Chairwoman Jennifer Robinson said.
Other funding sources include a half-cent local sales tax that voters approved in November and the $7 county vehicle registration tax that Wake commissioners approved in December. Funding also will come from a 5 percent tax on vehicle rentals in Wake, Durham and Oranges counties that GoTriangle already levies.
These revenue sources are expected to generate $91 million the first year, with a majority coming from the half-cent sales tax.
GoTriangle is considering a work plan for fiscal year 2017-18 that would dictate how money collected from these revenue sources from July 2017 through June 2018 would be used. The public can comment on the draft work plan until April 3 at www.waketransit.com/fy18-work-plan/.
"We are a growing, vibrant region," said Mike Charbonneau, GoTriangle's director of communications. "At a time when many cities of our size usually equate commuting with congestion, pollution and frustration, the projects built under the Wake County Transit Plan will provide essential transportation links and choices that are designed to help commuters bypass traffic and get to their destinations quickly."
If the draft plan is approved, most of the funding from the first year of revenue collections would go toward capital projects and establishing a funding reserve. It also would pay for planning, staff and increased transit operations.
The plan also outlines proposed bus service improvements that can be made starting this year without needing new buses, including extending routes later into the night and adding midday and weekend trips to regional, Raleigh and Cary routes.
Additional trips would be added to GoTriangle's Route 100 and Route 300, which run from downtown Raleigh to the Regional Transit Center in Durham and from downtown Raleigh to downtown Cary respectively; Raleigh's Route 7 from Moore Square Station to Garner; and several Cary routes that serve major destinations such as downtown, Crossroads Plaza and WakeMed.
Kathryn Trogdon: 919-829-4845: @KTrogdon


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Indian Framed Glass Painting of Maharajah
Indian reverse glass painting of a maharajah and his wife in the original gilded frame. Painting on glass was introduced into India in the 18th century by itinerant Chinese artists and was generally a middle class art form. Glass paintings done for the rulers were of aristocrats and their mistresses. Pictures for the middle class were of deities. There are four others available in the same size frames.
- India: Rajastan Circa 1880
- Height: 15" | Width: 10.25"
- Item #6646
- Price: $1,600


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Home › Occasions › Birthdays › Decorata Party Minions Plastic Door Banner 75 x 150cm
A Plastic Door Banner to compliment our Minions range of party accessories. An essential accessory for the perfect Minion themed party.
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There are train bikes, after which there may be the Wattbike. When it launched in 2008, the Wattbike shortly grew to become the go-to indoor possibility for elite cyclists and it's now broadly out there for us mere mortals to journey as nicely. Whilst you may not need to stump up the £2,250 it prices to purchase your personal Wattbike, they're present in a number of gymnasium chains together with Virgin Energetic and Health First, in addition to boutique studios.
You'll find your nearest Wattbike-equipped gymnasium on the Wattbike web site – and it's best to, as a result of it takes indoor biking to a different stage. The Wattbike tracks and shows an enormous quantity of information in your journey, and may actively assist enhance your method by telling you you probably have an imbalance in how a lot pressure you're placing by every pedal, or in case your stroke isn't as easy because it may very well be. The Wattbike additionally provides as lifelike a journey as you may hope to search out on an indoor bike, so coaching on it is going to simply translate to outside success, and a spread of resistance that goes as much as an eye-watering 3,760W to accommodate even the hardest of exercises.
When you've positioned a Wattbike, attempt considered one of these exercises to spice up your endurance or power on the bike, or just to burn a boatload of energy.
Purpose: Endurance
Increase your endurance when you may have lower than an hour to spend on the train bike generally is a powerful activity, however it's potential, and this 40-minute session referred to as Eat The Elephant is a good place to start out. The exercise begins with a seven- to eight-minute warm-up, then goes right into a strong 30 minutes at a average depth nicely beneath your purposeful threshold energy (or how laborious you may go for someplace between 45 minutes and an hour), adopted by a warm-down till the time is up. You received't fall off the bike a damaged man such as you would possibly after a savage intervals session, however the endurance advantages of the sustained effort will develop into clear once you breeze by your subsequent sportive.
"This can be a time-efficient cardio endurance coaching session that's primarily about cultivating a deeper cardio base," says Adam Daniel, grasp coach for Wattbike. "It consists of all of the physiological diversifications inherent in lengthy, regular, low-intensity using like improved fats metabolism, higher oxygen supply and glycogen conservation, decrease coronary heart price at larger energy outputs, and improved work effectivity.
"When finished repeatedly this session will even imply you'll require much less meals, particularly carbohydrate, to gasoline your effort throughout your occasions."
You'll find the Eat The Elephant exercise on the free Wattbike Hub app (App Retailer and Google Play), and in the event you hyperlink it to the Wattbike you're utilizing, you'll be guided by the exercise to make sure you're working on the appropriate stage all through.
Purpose: Endurance
Preserve a median energy output and cadence for 30 minutes. File the common energy and complete distance coated.
"This can be a staple biking session for cardiovascular endurance," says Virgin Energetic's Andy Birch. "As your physique will get used to the calls for of this session it is going to develop into extra environment friendly at supplying your muscle groups with oxygen. So in the event you begin to discover that it turns into simpler, don't gloat. As an alternative, improve your energy and intention to cowl a larger distance to maintain your cardio climbing."
Type tip: "Use the Wattbike's Polar View show to good your biking method. If it shows a determine of eight or peanut form you're dropping energy by your pedal stroke. Think about there's mud on the only of your shoe. Now with every downward stroke attempt to scrape that mud off. This can interact your hamstrings and may make the show look extra like a sausage form."
Purpose: Fats loss
Intervals of 20 seconds sprinting and 40 seconds restoration for 20 minutes. For every dash interval intention to take care of a median energy output (just like sustaining a pace on an everyday train bike).
"Excessive depth interval coaching (HIIT) kicks your metabolism into overdrive. It will increase EPOC (extra post-exercise oxygen consumption) – or what's generally known as 'afterburn' – leading to an elevated fats loss state for as much as 24 hours after you end your exercise. The larger the depth, the longer your physique burns fats."
Type tip: "In the event you're having to interact your higher physique to drive by the stroke you will have an excessive amount of resistance. In the event you're bouncing within the saddle, there could also be too little resistance."
Purpose: Power
4 300m sprints as quick as potential with one minute of relaxation between every. File your most energy output on every dash.
"You received't be capable to preserve your most pace for lengthy however these quick bursts of all-out energy could have an identical impact to weight coaching. They'll trigger a surge in your human progress hormone and testosterone ranges and improve the variety of fast-twitch fibres in your leg muscle groups. The end result: stronger, extra highly effective quads, hamstrings, glutes and calves."
Type tip: "Use the Polar View show to ensure you're biking evenly with every leg and never over-reliant on one. Intention for a 50:50 stability for even muscle growth. And resist standing out of the saddle as this takes the strain away out of your legs and reduces the muscle-building advantage of the session."


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Well, it's 8 DPO here and not a single reason to think this month is any different than other months. We only DTD on the day of O this month (twice! I dunno what happened) and the day after. Not much chance, I know.
DH goes for his SA this month, next week, and then we'll start with the other stuff. Gahd, how I'm dreading all of that.


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Your car is an investment and you want to keep that investment looking as good as it can for as long as possible. One of the first things that people notice about your car is the paint job and when the paint is scratched or discolored, it makes your entire car look bad, even if the inside is perfect. One way to achieve permanent paint protection is to coat your car with a special coating that will keep your looking new permanently.
Ceramic Pro is a revolutionary new paint coating that adds value and beauty to your car. It will keep your paint permanently protected and it is reasonably priced. The coating is UV resistant which means your paint will be protected from the sun. If your car sits out in the sun for long periods the paint is going to slowly start to fade as the sun breaks the paint down. Being out in the sun is one of the worst things you can do to your car.
The coating is also scratch resistant, so if someone runs into your car with a shopping cart or opens their door on your car, you won't have to worry about your car getting all scratched up. Having scratch protection is a huge thing when it comes to your car and will make a lot of difference in how it looks.
Ceramic Pro can also protect your car from graffiti. If someone draws on your car, it is very easy to clean it off without having it touch the paint when you have the Ceramic Pro coating. The coating repels water so you won't have to look at water bead stains on your car when you are driving in the rain. The coating is also resistant to chemicals, so you don't have to worry about your car being exposed to harsh chemicals that can eat away at the paint job.
When you protect your car's paint with Ceramic Pro, you can feel confident that your paint is going to be safe from damage caused by weather fluctuations as the coating is highly weather resistant. It also is resistant to corrosion and oxidation. Your car will have superior paint protection with this product and you won't have to worry about spending hours polishing and waxing your car again. With minimal maintenance, you can ensure that your car looks like new for much longer.
If you are serious about maintaining the beauty of your car, you will want to make the investment in Ceramic Pro. Your car will look better for longer and you won't have to worry about the value of your car deteriorating because the paint job is failing. This coating can extend the life of your car for many years and it is definitely a worthwhile investment. Keep your car looking shiny and new with Ceramic Pro. This coating will make your paint look fantastic and it will save you time and money. You can avail this product on Nanolex Malaysia.


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As a spirituality nerd, I love to read books and articles on the subject—always with an eye toward making the whole thing more approachable, both for myself and for those who come to me for spiritual direction.
Take these three definitions by the theologian Joann Wolski Conn, for example:
Spirituality is understood as a contemporary philosophical and psychological as well as religious term. Philosophers speak of our human spirituality as our capacity for self-transcendence, a capacity demonstrated in our ability to know the truth, to relate to others lovingly, and to commit ourselves freely to persons and ideals. Psychologists sometimes use the term for that aspect of personal essence that gives a person power, energy, and motive force. Religious persons speak of spirituality as the actualization of human self-transcendence by whatever is acknowledged as the ultimate or the Holy, that is, by whatever is considered religious.
Okay, so maybe they aren't the simplest of definitions, but the do offer some direction. It's helpful for me to understand that spirituality can be explored from philosophical, psychological, or a religious perspective. (In spiritual direction, we may, at one time or another, explore all three.)
And just as there's a range of perspectives about what spiritual is, there's also a spectrum of how spirituality functions in our lives, especially when it comes to making decisions. Discernment is the word we use when we engage in the decision-making process from a spiritual perspective.
In their book Spiritual Discovery: A Method for Discernment in Small Groups and Congregations, Catherine C. Tran and Sandra Hughes Boyd offer a down-and-dirty yet extremely useful take on four paradigms "people bring…that shape their process of discernment."
Some are confident that God has a specific and detailed plan for each and every person. For them, discernment is about discovering God's plan and then doing their best to align their decisions with that plan. Others believe that God has a broad hope and vision for them. They discern by relying on scripture or advice from a wise elder. These are examined in the light of common sense, personal desires and interests, with the goal of shaping a plan that is consistent with what they understand to be God's broad hope and vision for them. Others seek an intimate relationship with God in order that their sense or knowledge of God will lead to decision-making that is in accord with God's individual desire for them. Still others are guided in their discernment by certain overarching values, such as love or harmony, and they will seek to shape their decisions in conformity with those values.
I love that their view of discernment (like Conn's view of spirituality) makes room for both those who believe in God and those who don't. I also can see how these paradigms can help someone find out where they might fall on a spectrum of spirituality.
Here's how. Those who have a more conservative spirituality are probably more concerned about discovering God's plan as part of the discernment process. And those on the more progressive side of the spectrum are more likely to be concerned about remaining true to their highest values. And somewhere in between are those who believe that God desires certain things for themselves and humanity in general.
These are pretty broad strokes, of course. But they give some direction when it comes to the discernment process. If you're interested in learning more about where you might fit in on the spirituality spectrum and how that might influence your decision-making process, feel free to leave a comment below or contact me.
Here's a quick and easy way to get the ball rolling. Just fill out the form below and answer the single question quiz. I'll get back to you about where you might fit on the spirituality spectrum.


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The Red Bulls will open the playoffs tomorrow at FC Dallas without their most pivotal player. Striker Luke Rodgers won't even make the trip, ruled out of their 9 p.m. wild-card tilt with an injured left knee.
Rodgers suffered the injury when he got kicked in Thursday's regular season-ending 1-0 victory over Philadelphia. The knee swelled up and he got it drained Saturday. After an injection failed to solve the problem, Backe had no choice but to rule the forward out, a huge blow for the Red Bulls.
"No, he is out. He got an injection to try to calm down this virus or whatever it is, an infection probably,'' Backe said. "It was no problem at all, no problem after the game. Then on Friday it swelled up, it's strange, very strange.''
And very unfortunate. In Rodgers' 20 starts, they've looked championship-caliber, 9-4-7 for 34 points and outscoring their foes 32-18. In 14 games he didn't start _ and he missed much of their two-month winless skid with plantar fasciitis _ they were 1-4-9 for ten points, outscored 18-26.
"It's unbelievable,'' said Backe, who professed confidence the injury wouldn't hamstring his team. "Not really because when I look at yesterday and today's sessions, we looked sharp. So hopefully, mentally going into the playoffs we'll be kind of relieved and keep going. But he is of course an important player with his character and his work rate. They're frightening stats without him.''
It was frightening to watch the Red Bulls stagger through an eight-game, two-month winless streak this summer, most of it when Rodgers was sidelined. He came back and scored the winner in a 1-0 victory at FC Dallas that turned around their regular-season; now they'll return their for the postseason without him.
They've only won a single game all year without Rodgers in the lineup, and that was the season-opener.
"He is that very, very busy striker who can almost pressing the back four himself…He's quite a tough guy; he goes into tackles, cores goals. It's a lot of energy. He lifts his teammates the way he runs and works,'' Backe said later in a conference call. "It's been a little bit surprising myself. I had him just two months in Notts County. I felt it could suit him in MLS with his playing style. He definitely is playing better than I expected. A little bit unlucky being without him."
Backe seems likely to start Dane Richards up front alongside Thierry Henry with Dax McCarty wide right; although he left open the possibility of going with 18-year-old Juan Agudelo at striker.


text: Just ordered my MS yesterday! (Yay) I read on the Tesla forums that you could waive the 2 week waiting period to send your order to the factory asap, by calling the 800 #. Is that true? Also, besides my design that will be locked in, will my payment and insurance options be as well?


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Gidget Davis, Assistant Controller
Gidget has been a valuable member of our team since 1998. She's worked every aspect of our accounting department. Gidget has guided us through numerous accounting and computer upgrades always keeping us current in this ever-changing world. She handles our billing, accounts receivable, accounts payable, financial statements, bank reconciliation, and is our general overall "Go To" person in the entire accounting department. Besides her daily duties she is a mother of teenage twins!
Angela Cooper, Claims and Collections
Angela's 10 plus years experience in accounting and clerical work assist her in keeping our receivables current, processing claims, and completing other special projects, as needed. She completes our accounting team.


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After President Barack Obama bypassed Congress last year and, by executive fiat, instituted the deferred action program for some illegal immigrants, the Department of Homeland Security has since approved over 80% of applicants for the program.
According to the U.S. Citizenship and Immigration Services, 474,000 of 580,000 illegal immigrants who have applied for the two-year temporary work visas have been granted "deferred action," which means 81.72% of applicants have been successful.
Illegal immigrants who arrived in the country before their 16th birthday and are under 30 years of age can apply for the temporary work permit if they meet other qualifications. Applicants must have resided in the country for at least five years and not have committed any felonies. The work permits can be renewed after two years.
Maria Odom, the ombudsman for Citizenship and Immigration Services, said the Obama administration is trying to "fundamentally change how we approach the challenge of building a stronger, more effective, and more just immigration system."
"At DHS, we take our immigration responsibilities seriously and the ombudsman's office plays a key role in assisting thousands of individuals and employers each year who experience challenges in the processing of their immigration case," she wrote. "When it comes to immigration, we are working hard at DHS to strike the right balance between smart enforcement, the sensible use of agency discretion, and a more just and fair immigration system."
On the one-year anniversary of the program, Obama declared its success. And as Obama has pressured Congress to pass comprehensive immigration reform, House Republicans are considering passing a limited version of the so-called DREAM Act. Amnesty advocates like Rep. Luis Gutierrez (D-IL) have pressured Obama to again enact a deferred action program for all of the country's illegal immigrants if Congress does not enact immigration reform, which immigration reform advocates have called "Plan B." Obama, though, has shown restraint on the issue, saying on multiple occasions that he would not do so because it would "very difficult to defend legally."


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Maria Gaetana Agnesi
Maria Gaetana Agnesi
|9 January 1799 (aged 80)
|Known for
|Author of Instituzioni Analitiche ad uso della gioventù italiana (English: Analytical Institutions for the use of Italian youth)
|Scientific career
Maria Gaetana Agnesi (Italian pronunciation:
She is credited with writing the first book discussing both
She devoted the last four decades of her life to studying
Maria Gaetana Agnesi was born in
Maria was recognized early on as a
Agnesi suffered a mysterious illness at the age of twelve that was attributed to her excessive studying and was prescribed vigorous dancing and horseback riding. This treatment did not work; she began to experience extreme convulsions, after which she was encouraged to pursue moderation. By age fourteen, she was studying
Her father remarried twice after Maria's mother died, and Maria Agnesi ended up the eldest of 21 children, including her half-siblings. Her father agreed with her that if she were to continue her research into mathematics, then she would be permitted to do all the charity work she wanted.[10] In addition to her performances and lessons, her responsibility was to teach her siblings. This task kept her from her own goal of entering a convent, as she had become strongly religious. Although her father refused to grant this wish, he agreed to let her live from that time on in an almost conventual semi-retirement, avoiding all interactions with society and devoting herself entirely to the study of mathematics.[9] After having read in 1739 the Traité analytique des sections coniques of the Marquis


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Same Q and A, continued … and remember, some of these questions may not make a whole lot of sense for the rational reader, but I've had each one of these asked of me.
So, as an atheist, you believe in Darwinism and the Big Bang, right?
I would say that while I do accept modern evolutionary synthesis and the Big Bang theory as representing the best current understanding we have of the diversity of life and the origin of the universe, I would point out that neither is contingent upon my being an atheist. There are plenty of Christians, Muslims, Jews, etc., who accept these theories as well. Alternatively, there may be some atheists who believe in some kind of alternate origin of the earth and humanity.
I'll concede, though, that there certainly exists a strong relationship between atheism and the tendency to accept these theories. This is largely due to the fact that both stem from the desire for objective physical evidence before arriving to a conclusion.
You're just putting your faith in science, then. You'll believe whatever they say.
I always chuckle when someone uses "faith" as a pejorative when referring to a set of ideas different from their own. No, faith is simply belief without evidence. It rolls off of the tongue so well with the name of every religion tacked on before it: the Christian faith, the Muslim faith, etc. My acceptance of evolutionary and cosmological theory is based on an established and proven trust in the scientific method and the peer review process that has been demonstrated over the centuries as the most reliable way of describing, modeling, and predicting natural phenomena. There is a chance that another, better method will come along. When that day comes, it will revolutionize science. Until then, what we have now is the best bet.
But the Big Bang and evolution are only theories, not facts. There's no evidence for either one!
I could include this one in an online debate drinking game and send a dozen people to the hospital with alcohol poisoning in the first ten minutes. I hear this argument from creationists all the time, and to encounter such scientific illiteracy no longer surprises me in the least. What does concern me is how this is pervasive (albeit to a lesser degree) in the general public, and how fundamentalists are taking advantage of it to undermine public trust of the scientific community as a whole.
It's easy enough to persuade someone to accept your point of view when they don't know enough about it to object to any of your claims. This is likely how the concept of "teaching the controversy" was able to take hold so easily. After all, if evolution is "only a theory" and "we weren't there to witness the Big Bang", science obviously doesn't have all of the answers! Never mind the fact that it never claimed to.
The scientific community has a very serious obstacle to overcome. In order for people to understand the definition, applicability, and limitations of "controversial" theories like evolution or the Big Bang, there needs to be a fundamental grasp of not only basic scientific facts, but of the scientific method as well. For example, establishing – as common knowledge – the distinction between the colloquial and scientific use of the word "theory" would be a good start. Critical Thinking 101 wouldn't hurt either. (Posts on topics such as these are one of the goals of this blog.)
Anyway, back on topic: the phenomenon of evolution is a fact. (I'll be going into this in a later post.) How this real, observable phenomenon occurs is described by a theory. And, while we're on the topic, the word "theory" takes on much greater significance when used in the scientific world as opposed to when it's used colloquially by Star Magazine to explain why Brad Pitt and Jennifer Anniston really broke up. There will be more on this too, but for now, it's simply important to know that if something is "just a theory" in the scientific community, it's doing pretty damned good.
You're just an atheist because you hate God / want to rebel / had a bad experience with religion when you were younger.
I can't be angry at God when I don't believe he exists. I suppose I could take particular issue with Jehovah, since He's the one I grew up with. When I was younger, I read about how He advocated a whole slew of horrible war crimes and other atrocities and then had the audacity to send his son down to tell everyone how loving He really was. I never bought it. The thing is, though, my atheism extends far beyond that to the concept of gods that we haven't even necessarily thought of yet. In that sense, it doesn't stem from hatred or resentment, but just an inability to see the point in believing in such a far-fetched idea without any evidence to back it up.
Now, it is true that I resent religion; fundamentalism in particular, since I see it primarily as an excuse for people to act like complete lunatics and get away with it. But as we all know, religion and God are two completely different things. As for rebelling, I think I did when I first left the Catholic church and got all New Agey for a while … but that quickly settled down and after giving it a great deal of thought and consideration, I simply just can't bring myself to suspend my ability to think rationally just so I can accept the existence of a completely unobservable god.
I'm going to bed … more later.


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Travel Secrets
Travel the States on the Cheap
By Art Robinson, Contributing Editor
Most Affordable US Cities To Visit
If you want to travel and see the USA, it doesn't have to be outrageously expensive! You can see some of the best views and most exciting adventures that this country has to offer on a budget, simply by planning well! Below are some of the best, most affordable cities to put on your list today!
Why go: Yellowstone is home to breathtaking natural attractions for visitors of all ages. With miles of hiking and skiing paths, erupting hot springs and belching mud pools, adventure-seekers agree that the entrance fee is a small price to pay for a visit to America's oldest national park.
Why go: With plenty of natural attractions and low-price camping areas, Yosemite offers refuge for those looking to escape their hectic urban lives. Like Yellowstone, Yosemite offers access to extensive hiking trails for a small entrance fee, and travelers can avoid high hotel rates by simply packing a tent.
Why go: Known for offering some of the lowest hotel prices in the South — not to mention some of the most satisfying barbecue and best live music in the country — Nashville allows bargain hunters a laid-back getaway filled with down-home fun.
Washington D.C.
Why go: Although hotel prices are not always budget-friendly, those who are patient can generally find a room to suit both taste and budget. And with a wide variety of things to do, visitors can spend a couple of guilt-free days perusing the dozens of free Smithsonian museums along the National Mall.
Why go: Low prices are just one of the many perks of planning a trip to this southern city, not to mention picturesque architecture and restaurants dishing out hearty portions of Southern fare. With budget-friendly room rates, there's no excuse not to stay a few extra nights.
New Orleans
Why go: New Orleans offers visitors a culturally rich getaway with rates that are much tamer than the city's reputation. Budget hotels are housed in historic buildings, and eateries serve spicy portions of Cajun cuisine at reasonable prices. Avoid a visit in March; Mardi Gras can be tough on any budget.
Why go: Historic mansions and gas-lamp lit streets draw travelers looking for southern-style indulgence at a lower price point. But Charleston's increasing popularity has been driving up hotel and restaurant prices; snag the best deals by planning a winter trip.
Why Go: You don't have to worry about overstepping your price limit on a visit to the Adirondacks. In fact, if you're devoted to staying in the great outdoors, the cost will come in well under budget. Campgrounds are extremely affordable and the hiking trails are completely free to explore.
San Antonio
Why go: Home to the legendary Alamo and River Walk, San Antonio is constantly buzzing with things to do. While hotels and restaurants in the heart of the city will charge a pretty penny for their convenient location, you can save on lodging and dining in neighborhoods like King William and Alamo Heights.
Why go: There are plenty of fun (and affordable) ways to stay dry in rainy Seattle. Caffeinate at the world's first Starbucks, peruse the Pike Place Market or stretch your legs on the trails in the Olympic Mountains. If you don't mind the cold, you can find some great deals on Emerald City hotels during the winter.
Myrtle Beach
Why go: Home to numerous golf courses and family-friendly attractions, Myrtle Beach's affordable hotels and restaurants make a trip here even more enjoyable. Take advantage of the stay-and-golf deals offered by many Myrtle Beach hotels, or spend time on the city's public beaches.
Why go: Sitting at the heart of the Lone Star State, Austin's outdoor attractions and notorious nightlife draw crowds from all over the country. A wide variety of lodging and dining options make the quirky "Live Music Capital of the World" a great year-round vacation spot.
– via travel.usnews.com
How To Eat & Drink For Cheap While You Travel
Getting yourself to your destination is only half the battle when it comes to traveling on a budget. It's all too easy to end up with a huge food and drink bill when you're out and about, but by remembering a few great tips you can keep those expenses down and enjoy your new city just as much, but with a smaller price tag!
Dine downstairs.
If eating out is your way of seeing a city, then find ways to hack all those top-notch restaurants you've been reading about. Personal finance pro David Bakke, for example, told Travel + Leisure that when he craves his favorite upscale restaurant in Savannah, he heads down to the basement section where entrees come cheaper. If a fancy eatery is on your must-see list, then go there for lunch instead of dinner or sip a cheap drink at the bar.
Get food to go.
If you choose a restaurant for its food and not its ambiance, then order as takeout to minimize tipping. Then picnic in a pretty park or waterfront — you'll see double the sights!
BYO groceries, even to a hotel.
Just because you didn't rent a condo doesn't mean you can't make your own meals. Pick a hotel with a mini fridge, make a trip to the grocery store or Costco and do room service without the room service. You can literally make soup in the hotel room coffee maker or paninis with an iron — bring a rice cooker, though, and you've won the trip.
Honor the great American gas station.
They're really not the crusty establishments we've made them out to be. From make-your-own milkshake machines to lobster taquitos and Kansas City barbecue, gas stations have evolved into cultural centerpieces of the destinations they serve. Gas Station Gourmet dishes up clever on-the-road recipe ideas, all cooked up from gas station finds.
– via The Huffington Post
What cities are on the top of your list of places to see in the USA?
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Middle School Honors Geometry
Step 1: Create Account
Visit www.connected.mcgraw-hill.com and click on Create New Account.
Step 2: Redemption Code
Enter the Redemption Code issued by your teacher and click Register.
Step 2: Account Information
Enter your First Name and Last Initial and click Finish. Make sure you write down you username and password as you will not see it again after creating your account.
If you need further assistance please submit a new ticket or email us at firstname.lastname@example.com.


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About SECMA
Contact us
Industry News
Green Technology
SECMA News
Dr. Karsten Brast
General Manager
HuaXiang Automotive Research & Development Co. Ltd.
Dr. Karsten Brast is a seasoned automotive and plastics/composites industry executive, with more than 15 years of experience in senior management positions in the international automotive industry. Since March 2011 he has held his current position, as the general manager for research and development of major Chinese auto parts supplier Ningbo HuaXiang Automotive Research & Development Co. Ltd. Dr. Brast, a member of the Corporate Senior Management on NBHX group level, is responsible for the group´s product strategy, global program management and operational excellence, especially introducing lean manufacturing into all NBHX business units.
For the previous decade, Dr. Brast held various roles for SAS Automotive Systems, the worldwide leading Tier-1 cockpit-module supplier (a joint venture between the French Faurecia Group and the German Continental AG). He began in 2001 as a project manager for some automotive interior projects for SAS. In 2004 he was named corporate director of product and process engineering.
In July 2008, Dr. Brast became vice president of programs and engineering for SAS. Three months later
The 3,500-employee SAS, which operates 21 production plants and six development centers around the world, produces more than 4 million automotive cockpits annually.
From 1997-2001, Dr. Brast worked as a research manager for Germany*s
Institute of Plastics Processing, or
Institut f邦r Kunststoffverarbeitung (IKV), at
RWTH Aachen University. He earned a bachelor*s degree in mechanical engineering, the German equivalent of a master*s degree (
) in manufacturing engineering, and his doctoral degree (Dr.-Ing.) in composites 每 all at RWTH Aachen.
Ningbo HuaXiang Automotive R&D Co., Ltd. is part of the China-based Ningbo HuaXiang Electronic Co. Ltd, which was founded in 2001 and now operates 18 subsidiary companies in
and the
. The group today employs more than 7,000 employees and injection molds thermoplastic components for interior and exterior applications such as instrument panels, door panels, decorative trim, high-performance composites, electrical and heating, ventilating and air conditioning.
On 2012, he served as executive director of the APIMC. ( 2012-2014 )
About Ningbo HuaXiang Automotive Research & Development Co. Ltd.
Ningbo HuaXiang Automotive Research & Development Co. Ltd set up in 2008.It is the R&D center of Ningbo HuaXiang Electronic Co. Ltd and the global design and development center of the group. It is also responsible for the development and application of new materials and new technology. Talent from around the world are actively working to create international high-end engineering center there.The end of 2011,it moved into Ningbo R&D building closed to the factory.
Project engineering and technical staff are engaging in the work of design, project management, testing and validation, prototyping and competitor analysis. The equipment can fully meet the various specifications and needs of the automotive interiors industry.
The R & D center has a total of five functions module .Some module will be responsible for the core engineering activities just like follows:-research, development and product verification-business development and project management-the industrialization planning and lean production.
R&D center has the ability in research and development of various automotive interior trim and it can epitomizes production and characteristics of the group.
The ministry of research and pre-development is designed to advance new materials, new processes, new applications and new modules in order to enhance the value of various businesses. The R&D center warmly welcome all customers from home and abroad. We sincerely look forward to working with you to establish partnerships.
Sino-EU Chemical Manufacturers Association
Copyright © 笢韁趙馱秶婖妀衪頗


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In a recent "research" we conducted here at the "Date Seed Coffee Institute" we stumbled across a magnificent collection published online at around 1999 by Mr. Robert Lewis from The Arizona State University. It is a collection from various newspapers dated as back as the year 1861.
Here are some of the best recipes we THINK should work :-)
What is truly astonishing though is how little things changed! We still use more or less the same coffee substitutes today as we did than.
SOUTHERN CONFEDERACY [ATLANTA, GA], November 7, 1861, p. 3, c. 1
How to Get the Very Best Coffee at About Ten Cents a Pound.--In these war times it is quite an object to make economical investments in this article, but aside from this, the coffee that you can make from this recipe will be found far superior to the very best you can get anywhere, either North or South, and those who give it a fair trial will be unwilling to go back even to the best Java.
Take sweet potatoes and after peeling them, cut them up into small pieces about the size of the joint of your little finger, dry them either in the sun or by the fire, (sun dried probably the best,) and then parch and grind the same as coffee. Take two thirds of this to one third of coffee to a making.
Try it, not particularly for its economy but for its superiority over any coffee you ever tasted.
ALBANY [GA.] PATRIOT, December 12, 1861, p. 2, c. 3
A Good Substitute for Coffee--At the present time, when coffee is selling at a dollar a pound the following suggestion from a correspondent of a Southern paper, is worth trying:
Many worthless substitutes for coffee have been named. The acorn need only be tried once to be discarded. Corn meal and grits can be easily detected by the taste. Rye is only tolerable. Oakra [sic] seed is excellent, but costs about a dollar a pound, which puts it entirely out of the question. What, then, can we use? We want something that tastes like coffee, smells like it, and looks like it. We have just the thing in the sweet potato. When properly prepared, I defy any one to detect the difference between it and a cup of pure Rio.
Preparation--Peel your potatoes and slice them rather thin; dry them in the air or on a stove; then cut into pieces small enough to go into the coffee mil, then grind it. Two tablespoons full of ground coffee and three or four of ground potatoes will make eight or nine cups of coffee, clear, pure and well tasted.
The above is worthy of a trial. We have thoroughly tested its qualities, and can perceive no difference in taste from the genuine coffee. One table spoonful of ground coffee to two of the ground potatoe [sic] makes five cups full of a cheap, pleasant and healthy beverage. It is preferable to parch the potatoe [sic] in thin slices by the sun, as the parching or drying will be more regular, and not so apt to burn as when parched on a stove. We regard it as every way equal to Rio, Java, or the Mocha coffee.
THE SOUTHERN BANNER [ATHENS, GA], February 11, 1863, p. 3, c. 4
Okra--A Substitute for Coffee.
Mr. Archer Griffeth, of Ala., gives us the following directions for preparing okra seed as a substitute for coffee. He expresses himself as highly pleased with the beverage:
Parch over a good fire and stir well until it is dark brown; then take off the fire and before the seed get cool put the white of one egg to two tea-cups full of okra, and mix well. Put the same quantity of seed in the coffee pot as you would coffee, boil well and settle as coffee.
Directions for Planting and Cultivating.--Prepare a rich spot as for cotton, by bedding 3 1/2 feet. About the 10th of April open the ridges and sow the seed, and when up, chop out to 12 inches in the drill and cultivate the same as cotton. it will grow 6 to 8 feet high and will yield abundantly--one acre of good land producing ten bushels of seed. The seed will be dry in July.
Since writing the above, we have tried some of the okra coffee prepared by the above directions, and find it better than pure Rio and almost equal to old Java.--Try it.
THE SOUTHERN BANNER [ATHENS, GA], February 11, 1863, p. 3, c. 6
Okra for Coffee. [copy]
A Small lot of Okra Seed--the best substitute for coffee--for sale at James I. Colt's.
Feb. 11.
THE SOUTHERN BANNER [ATHENS, GA], October 28, 1863, p. 2, c. 5
...--But another important item is, to save the seeds of the persimmons after they have boiled, and you let out the slop, for they are excellent for coffee, rather stronger or rougher than the genuine Rio; hence, I mix two parts of dried sweet potatoes to one of persimmon seed. Dr. Buck says this coffee is equal to Java coffee! By the boiling the seeds are rid of all musilaginous substances, and just right for coffee or buttons. If you use them for buttons, the washer woman will hardly break them with her battling stick. For coffee they should be parched twice as long as any other substitute, so as to make them tender to the centre.


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Pumpkin Season: Benefits of Adding Pumpkin to your Diet
November 15, 2017 Edited by Katie Ferraro
Filed under Cooking, Food Labels, Holidays
Tis' the season for pumpkin everything and that is actually a very good thing. Pumpkin contains many protective nutritional qualities.
Fun Facts about pumpkin:
- Pumpkin belongs to the Curcurbitaceae family, which also includes gourds, squash, cucumbers and watermelons.
- There are many shades and sizes of pumpkins, some are best for decorations and some are sweeter and best for pies and baking.
- In other parts of the world, winter and summer squash are referred to as pumpkins.
- When cooking or baking with pumpkin, used freshly made or canned pumpkin. Avoid pumpkin pie mix, which is filled with sugar.
- The fiber content of pumpkin helps you to feel full, promotes digestive health, weight control and prevents constipation.
- Pumpkin if left uncut, should be stored in a cool, dark place for up to two months.
Nutritional Benefits of Pumpkin:
- Low in calories per serving
- Approximately 90% water
- Fiber rich
- Antioxidants: may help to prevent degenerative damage to the eyes.
- Iron
- Magnesium
- Vitamin A / provitamin A from Carotenoids (Beta-carotene)
- B Vitamins: (folate, niacin, vitamin B6, thiamin, and pantothenic acid)
- Vitamin C: antioxidant support
- Copper
- Calcium
- Potassium: provides a positive effect on blood pressure.
- Phosphorus
Beta-carotene is a powerful antioxidant found in pumpkin, giving pumpkin its orange color. In the body, beta-carotene is converted into vitamin A. The National Institutes of Health Office of Dietary Supplements calls beta-carotene "by far the most important provitamin A carotenoid." Current evidence on the nutritional benefits of beta-carotene suggests it may help protect against cancer, diabetes, heart disease, asthma, fight inflammation, delay aging/body degeneration and improve skin appearance. Multiple studies have concluded that a diet rich in plant food such as pumpkin, decrease the risk factors of chronic disease such as obesity and decreases overall mortality.
Many Americans consume an average of 15 grams of fiber daily, falling short of the recommended 25-30 grams of fiber daily required to maintain health and a properly functioning GI tract. Adding pumpkin to your diet is a great way to increase daily fiber intake. Fiber helps to slow the absorption of sugar into the blood, aids in smooth digestion and promotes regular bowel movements.
What about the Seeds?
Pumpkin seeds are high in protein (7 grams per 1-oz), contain omega-6-fatty acids, and contain the amino acid tryptophan which helps the body produce mood-elevating serotonin. Pumpkin seeds contain fiber, polyunsaturated fatty acids, monounsaturated fatty acids, minerals and vitamin K.
Pumpkin Seed Oil:
Researchers also have looked into the potential health benefits of pumpkin seed oil, which is high in zinc, vitamin E, and magnesium.The main benefit of pumpkin seed oil is in the protective nutritional qualities benefiting the urinary and reproductive areas of the body, especially in the prostate.
Disease Fighting Properties:
Vegetables are rich in soluble and insoluble fiber and phyochemicals which play a vital role in the prevention of chronic disease. Researches state that the nutrition profile (carotenoids, pectin, oleic and linolenic acids) of pumpkin helps to improve glycemic and insulin response, decrease systemic inflammation and decrease cardiovascular disease risk factors. The plant compounds in pumpkin seeds and pulp are excellent for helping the absorption of glucose into the tissues and intestines, as well as balancing levels of liver glucose.
Nutrient Content:
According to the USDA National Nutrient Database, one cup of cooked, boiled, or drained pumpkin without salt contains
1.76 g of protein
2.7 g of fiber
49 calories
0.17 g of fat
0 g of cholesterol
12.01 g of carbohydrate
Recommended daily allowance (RDA) of:
200%: Vitamin A
19%: Vitamin C
10%: Vitamin E, Riboflavin, Potassium, Copper, Manganese
5%: Thiamin, Vitamin B6, Folate, Pantothenic acid, Niacin, Iron, Magnesium, Phosphorus
How to Incorporate Pumpkin into your Diet:
Pumpkin may be incorporated into desserts, soups, smoothies, salads and even made into a pumpkin butter to be used as a spread or substituted for butter in baking.
Tip: Remember the only ingredient in canned pumpkin should be pumpkin.
Special thanks to Dietetic Intern Carlyn Blevins for her contributions to this post.


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Once you're in Ontario's Highlands, you'll find literally thousands of nearby lakes and rivers to fish from. But first you need to gear up with the right equipment so you can make that legendary catch.
Fishing Equipment
First of all, you'll need a fishing pole to cast with. With an abundance of lake trout, pan fish, walleye, and smallmouth bass found in the various water systems of Ontario's Highlands, we recommend getting started with a spinning rod. But you can also visit a nearby sporting goods store or bait and tackle shops (listed below) for more tips on what kind of rod is best suited for the region. These types of stores can also make recommendations on what types of lures and bait will attract the most fish.
Ice Fishing
For ice fishing, you should get in touch with an ice hut rental operator, who can give you advice on jigging, winter-appropriate baits, and ice safety.
Fishing Resources
Check out these helpful links to learn more about what you'll need for your fishing trip:
|Fly fishing clinics, Calabogie Peaks – A series of fly fishing technique and casting clinics
|Haliburton Highlands Outdoors Association – Promoting the outdoor sports of hunting and fishing
|Take me fishing: freshwater fishing gear – What you'll need to know about matching up rods and reels, putting together rigs, choosing tackle, and more
|What you need to go fishing, The Boating Guy (video) – Types of gear and equipment that's necessary to fish effectively and safely