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Meet Courtney
At 22 years old, Courtney Prathaftakis is the youngest of all the brides who participated in the "Dateline Bridal Diet Challenge."
When we met her at a bridal expo, she stepped onto our scale and got a big surprise: She weighed 228 lbs., a lot more than she thought she did.
At 5 feet 5 inches, Prathaftakis will have to make some drastic lifestyle changes. For starters, this store manager will have to exercise.
"Right now the only exercise I get is walking to and from the front of the register from the back of our store," she says. "It's a long walk, but not that far."
Prathaftakis has been overweight most of her life. "I feel not the happiest with myself," she says. "I know I could be better and I've tried but not succeeded."
For her wedding, she wants to get fit and keep the pounds off.
She selects Weight Watchers and commits herself to losing the most weight of all five brides —an ambitious 50 lbs.— by her wedding.
Like other grooms, Courtney's fiance loves her just the way she is. "If I didn't like the way that Courtney looks now, there's no way I'd propose," says Nate.
Month 1
On the Weight Watchers Program, Prathaftakis has to attend weekly group meetings. Using the Weight Watchers point system, she has to keep track of everything she eats.
But after only three weeks of exercise, the walks and workouts fall by the wayside. Other pressures are taking over: "We sat down and made our guest list one night. That has a lot of stress. It's just everything all combined to one, and I think was just a little bit too much," she says.
Month 2
The reality of having to lose 50 lbs. by her wedding is setting in. So Prathaftakis hits the gym, joining a high-intensity cardio-kickboxing class.
But after only a single class, a setback throws her off course, and she quits. Her fiance is rushed to the emergency room with symptoms of a possible heart attack.
"For the week that we were waiting on test results I didn't even go to the gym because I just didn't have the motivation," she says. "I wanted to come home, I wanted to make sure he was okay."
Her fiance turns out to be fine but it won't be the last time her diet suffers under stress.
Prathaftakis continues with Weight Watchers. During the first weigh-in, she loses 7 lbs.
Month 5
Two months before her wedding, Prathaftakis seems furthest from her goal.
"I probably haven't really been eating good. I haven't exercised at all," she admits.
Prathaftakis has quit every exercise program she's chosen since joining the "Dateline Bridal Diet Challenge." She's also missed a third of her Weight Watchers meetings.
To her confession cam, she says, "I just got to a point where I almost had a breakdown and I just can't do this anymore."
She decides to quit Weigh Watchers altogether. Her counselor is disappointed, but not surprised.
"Ultimately, I think it came down to the commitment level," her former counselor says. "It wasn't there."
Courtney admits that the stress of dieting while planning a wedding overwhelmed her. "Besides the weight thing, I was just trying to get along with everybody."
But with only weeks to go, Prathaftakis decides to give dieting one last shot — especially after she tries on her wedding dress. When she ordered it months ago, it fit perfectly. About 5 months later, she's has trouble fitting into it.
So "Dateline" put Prathaftakis in touch with David Kirsch, a personal trainer who helped supermodel Heidi Klum get into shape. Under "The Ultimate New York Body Plan." Prathaftakis has to relearn how to eat and how to exercise. But only a few days into the new diet, Prathaftakis phones her trainer and calls it quits again.
Wedding day
Courtney, the youngest bride, had the toughest time handling the double pressure of dieting and planning a wedding. She quit two diets and three exercise plans, and was never able to stick with a program — any program.
At her final weigh-in, she gets some bad news: Prathaftakis started at 228 lbs., and although she did lose weight during the challenge, she gained it back, and more.
She ended up two lbs. heavier at 230 lbs. She says however, that she learned a lot about nutrition — and that as a married woman, she'll try again to lose weight. No matter what, she says she feels beautiful on her wedding day.
© 2013 MSNBC Interactive. Reprints


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subset: commoncrawl


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Consultant recommends big raise for Shelton mayor's job
The public will get to weigh in on the idea of raising the Shelton mayor's salary by at least 23% over a three-year period.
That's what management consultant David Dunn has recommended as part of a mayoral salary study that takes place every eight years.
Dunn said the salary increases should come on top of annual cost-of-living (COL) increases for a mayor that now are in the 2% to 2.5% range.
"Some people may think it is a lot of money at this point in time, but I would say if you were giving the position the respect it deserves, in my estimation you would need to pay him more money," Dunn said at a recent Board of Aldermen's Finance Committee meeting, according to the minutes.
Dunn based his recommendations on the salaries earned by mayors, first selectmen, town/city managers, and chief operating/administrative officers at comparable municipalities around the state.
Another factor was the earnings of other Shelton city and education employees, with some school administrators and municipal workers — primarily police department members due to overtime, on the municipal side — now earning more than the mayor, according to Dunn.
Salary jumps from $110,200 to $135,700
Mayor Mark Lauretti earns an annual salary of $110,193, based on Dunn's report, and under the consultant's proposal his salary would go up to $135,659 over three years, without the COL increases being factored in.
The mayor's salary does not include an additional payment of 8% of his salary that he receives toward his 401(k) retirement plan. Other city employees receive 6% of their salaries for their 401(k).
The mayor also gets use of a city vehicle, and life and dismemberment insurance, plus many of the same benefits as other government employees — such as medical and dental insurance coverage.
According to information provided to the Shelton Herald earlier this year, Lauretti made $118,340 in calendar year 2013. That amount includes all taxable earnings and benefits.
Mayor's pay set by ordinance
The mayor's salary is set by ordinance, and goes up by a calculated COL amount every year. A salary review is conducted every eight years, with the aldermen then voting to possibly adjust the salary.
Before such a vote can take place, a public hearing must be held. That hearing should be scheduled for Jan. 27.
In Shelton, mayoral salary hikes have traditionally taken effect sometime in November.
Dunn initially had recommended implementing the three years of salary hikes as soon as possible, but he seemed to be unaware of a state law that forbids passing and enacting salary increases for municipal elected officials in the same term.
Once passed, salary increases may not be put into effect until after the next municipal election. This is so the increases are seen as being for a position and not for a specific individual.
John Anglace, aldermanic president, said Corporation Counsel Thomas Welch had caught this oversight while reviewing Dunn's proposal, "so [Dunn] revised his schedule."
If approved by the aldermen, the recommended mayoral salary hikes to $119,176 in year one, $129,293 in year two and $135,659 in year three would not begin until after the November 2015 election, when Shelton residents will vote for mayor. These are the increases without the COL adjustments.
Aldermen also may change the frequency with which the Shelton mayoral salary is reviewed from every eight years to every six years.
'Let's see what the public has to say'
Anglace said the potential salary hike shouldn't be viewed as possibly benefiting Lauretti, a fellow Republican, but judged instead on whether Shelton is paying its mayor a fair amount when compared to other towns.
"This isn't about the mayor or his performance," said Anglace, noting the aldermen are following the ordinance as they consider the issue.
Alderman Jack Finn, the board's only Democrat, said he is reserving judgment until after the public hearing. "Let's see what the public has to say," he said.
Finn said he has heard from concerned seniors whose Social Security COL adjustments are lower than what the mayor and other city employees are getting.
Reasons given in Dunn's study
While looking at salaries, Dunn primarily compared Shelton to cities with populations in the 40,000 to 45,000 range. Comparable towns include Enfield, Groton, Norwich, Southington, Torrington, and Trumbull.
Shelton now has slightly more than 40,000 residents, and previous mayoral salary comparisons had been made with towns under 40,000.
The Shelton mayor now earns less than the police chief, potentially the finance director, and at least four school administrators, Dunn said.
Dunn said the mayor is on call 24/7 and receives no overtime, and noted many other towns pay two people to run their communities — both a chief elected official and chief appointed official.
"The basic argument is that the [Shelton] mayor has not been paid competitively compared to other chief executives in the state of Connecticut, and even in this town, for a number of years," Dunn said.


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An Official publication of The Asian Congress of Neurological Surgeons (AsianCNS)
Gamma knife management of skull base chordomas: Is it a choice?
Wael K Zakaria, Raef F Hafez, Ahmed N Taha
Department of Neurosurgery, Mansoura University Hospital, Mansoura, International Medical Center, Cairo, Egypt
Correspondence Address:Dr Wael K ZakariaDepartment of Neurosurgery, Mansoura University Hospital, Gomhoria Street, Mansoura EgyptSource of Support: None, Conflict of Interest: NoneCheck1DOI: 10.4103/ajns.AJNS_61_17
Source of Support: None, Conflict of Interest: None
DOI: 10.4103/ajns.AJNS_61_17
Background: Skull base chordomas are locally invasive tumors which able to extend in different directions with skull base invasion. Although they are histologically benign, they have invasive nature makes total resection virtually impossible to achieve in most cases and this lead to residual tumors after surgery. To decrease postoperative surgical resection morbidity of these tumors, gamma knife radiosurgery (GKRS) was performed as alternative management for these residual chordomas to evaluate its safety and efficacy. Materials and Methods: A retrospective study was made on eight residual skull base chordomas treated with GKRS between 2011 and 2015. The mean patient age was 49 years (range 30–73 years). Four patients harboring chordoma were male, and four patients were females with 1:1 ratio. All patients had undergone one prior surgery. Patients were treated with peripheral dose ranged between 12–15 gray (Gy) (mean 13.75 Gy) usually at 35% to 50% isodose curve (mean 38.8%). The maximum dose to the adjacent brain stem area ranged between 10 and 12 Gy. All patients were followed up from 8 to 39 months (mean 18 months). Results: The tumor control rate was 50% and 25% after 18 and 36 months, respectively, but we found that their wasdeclined in the tumor control rate with long follow-up time. Four tumors were stable in their size just for 18 months, and then there two of these tumors were progressed in their size, the other four patients showed progression in their tumors in their 1st year of treatment without sign of central tumor necrosis. Conclusion: Skull base chordoma patients complained from symptoms due to tumor mass effect which were not prospected to respond to GKRS alone as the aim of this type of treatment was the local tumor control, the tumor control rate declined with long follow-up time and this correlated with radioresistant nature of skull base chordoma. We advise a gross total resection to decrease the tumor volume, and this making gamma knife a reasonable treatment modality.
Keywords: Computed tomography, gamma knife radiosurgery, gray, International Medical Center, magnetic resonance imaging


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Church World Service is seeking an intern to work with the Haiti Advocacy Working Group in Washington, DC. The intern must be enrolled in an accredited course for which course credits are given for up to 20 hours of work per week. Applications are due by the end of August.
The Haiti Advocacy Working Group (HAWG) is a working group of international development, faith based, human rights and social justice organizations advocating on issues related to U.S – Haiti policy. It has advocated for the last five years for a just reconstruction in Haiti, following the devastating earthquake in the country in January 2010.
Click HERE for more information.


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Home Tags Roanoke
Florida News: Roanoke
Hampton Roads, Virginia Area Politicians Want To Build An Arena
No interest from the NBA or NHL in the market. https://www.youtube.com/watch?v=r9o-poXRE5M
The Virginia Squires Basketball Team Remains Out Of Business
Julius Erving once played for the Virginia Squires. https://www.youtube.com/watch?v=sWGfSZkiJzU It is back to the drawing board for those in the Hampton Roads, Virginia area hoping to...


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Emerging Science Educators Use Power of Blogging to Engage Differently in Their Professional Practice
Prior to going back to school to become a high school chemistry teacher, Christopher Young worked in the Internet industry for more than a decade. He knew about blogs and followed them frequently, but as a multimedia designer he never thought he had a need for a blog, nor did he think he'd ever have anything to say in one. Today, he is one of 14 graduate students in the Warner School's science teacher preparation program who blog regularly about classroom and student teaching experiences on their way to becoming science teachers.
"It was interesting to have blogging be a requirement of the program because I found that I had plenty to say once I started my graduate study here at Warner," says Young who will complete the 15-month master's program this fall. "And it has since become a very useful tool for communicating with others in my cohort."
Preservice teachers in the program have found that they continue to boost their confidence in both science education and in teaching as they share knowledge and make time for thoughtful, meaningful, and engaging conversations in the profession.
Students in the program are required to blog at least weekly about something that was significant to their professional growth. April Luehmann, an associate professor who directs the science teacher preparation program at Warner, says that these experiences can be as non-traditional as a student attending a yoga class for the first time and using his or her discomfort to empathize with how their high school students, who don't see themselves as scientists, enter the classroom for the first time.
Young, who shares his own personal experiences of teaching and experiments with visual design and technology in his blog, enjoys sharing anecdotal notes around what takes place in his classroom.
"People enjoy hearing about embarrassing things that happen or really cool things that work out well in the classroom," he explains. "And when you have a challenging day, it's nice to write or vent about it and then have people commiserate."
Blogs have become a growing trend in the teaching profession, but it's difficult to pinpoint the number of teachers who maintain a blog. According to U.S. News & World Report, Technorati.com, a blog-tracking site, counts 6,046 blogs with teacher "tags," but that does not mean a teacher is behind each one of these.
"Blogging, which positions teachers as producers—not just consumers—of knowledge, can shake up traditional classroom interactions and relationships," explains Luehmann. "Because blogging is public and invites a broader audience beyond the classroom and school, it gives new professionals a venue to engage in larger conversations about science education. It's a place where they can seek outside opinions, share resources they find valuable, and actively advocate for the kind of science education they feel is needed."
Suzanne Kirsche, who recently received her bachelor's degree in biology from the University of Rochester, says that blogging forces her and others in her cohort to do a certain amount of reflection about things they learn in class and in their student teaching placements that they probably wouldn't have done otherwise without the blog there.
"As graduate students, we get so busy and caught up with what we have to do and it's easy to not take a minute to reflect on what we're doing," she says. "I think it's really important because for me I like to pause every once in a while and think, okay, this is what I'm doing and this is where I am. It gives me a chance to reflect on what I've accomplished so far and to think about what I can do better from here on out."
Luehmann explains that blogging gives preservice science teachers, who are immersed in challenging science teaching experiences, the space and opportunity to figure out what meaning these experiences hold for them. "This reflection is core to supporting the learning and development of an inquiry-minded science teacher," she says.
Kirsche also realizes the importance of and value in taking time to read about what others in her cohort are doing. "It's a really great way to communicate with everyone and stay current with what others are doing because with 14 of us you don't always know what everyone is working on," she adds. "They might be doing a really neat project in class that inspires you or they might have resources or contacts that can help you with your own teaching, so we share resources a lot that way too."
"Ideally, I would like my blog to be a resource for new teachers to come and look at, and as it evolves I see it maybe becoming a place where there are resources for educators. We can talk about some of the stuff that there just isn't time for or the inclination to talk about during the school day," Kirsche adds.


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Autodesk Scales Cloud Security with Ease
"By creating a Cloud Security Services Hub within each region and having the FortiGate VM firewalls secure traffic across Amazon VPCs (east-west traffic) consistently across our on-premises and cloud infrastructures, we can address business needs in a much more timely and effective manner while maintaining consistent security posture."
– Anish John, Cloud Network Architect, Autodesk
Autodesk is a leading provider in design and software for a wide variety of industries. They focus on giving companies and individuals the power to work more quickly, effectively, and sustainably throughout the entire project lifecycle. From the perspective of its networking teams, that vision translates into a bold journey into the cloud, building and scaling a product infrastructure that delivers device and location-agnostic, cloud-only experiences for customers. Autodesk depends heavily on Amazon Web Services (AWS), and it takes advantage of numerous computes, storage, networking, and database resources in AWS.
Autodesk needed scalable and secure cloud security to build new applications and extend internal data centers. Fortinet's dynamic cloud security enabled Autodesk to implement a scalable, secure VPC model that would both satisfy the north-south firewall requirement and facilitate minimal latency for east-west (inter-VPC) traffic.
Learn why Autodesk chose to leverage Fortinet's Dynamic Cloud Security solutions for AWS to protect their cloud migration in this video.
Business Impact
Saved over $1.46 million in operational efficiency improvements
Increased visibility and a quicker reaction to events
Created VPN attachments from the Transit Gateway to a Fortinet Cloud Security Services Hub VPC consisting of a scalable fleet
Related Stories


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Archive for July 25th, 2017
Fortnite Available Now
Epic Games' third-person action building game Fortnite is now available in paid early access for PS4, Xbox One, PC and Mac. Read the rest of this entry »
Pre-Order Pillars Of Eternity: Complete Edition
Paradox Interactive and Obsidian Entertainment's RPG Pillars of Eternity will be landing for Xbox One and PS4 on August 29th as a Complete Edition, including the expansions The White March Parts I & II, and it is available to pre-order now. Read the rest of this entry »
Lost Sphear Coming to PS4, Switch and PC on 23rd January, 2018
Square Enix has announced LOST SPHEAR will be available on PlayStation 4, Nintendo Switch, and Steam in Europe and PAL territories on 23rd January 2018. Read the rest of this entry »
Aven Colony Out Now For PS4, Xbox One & PC
Team17 and Mothership Entertainment's sci-fi city-building and management sim is out now. Read the rest of this entry »
Fable Fortune On Early Access & Game Preview
Flaming Fowl Studios and Mediatonic have announced that Fable Fortune is now available on Xbox One and Windows 10 Game Preview and Steam Early Access. Read the rest of this entry »
LEGO Marvel Super Heroes 2 Kang The Conqueror Trailer
Warner Bros has released a new trailer for LEGO Marvel Super Heroes 2 featuring Kang the Conqueror, a time-travelling Super Villain who has stolen numerous cities from across time and space to form the expansive Open Hub World of Chronopolis. Read the rest of this entry »
Overcooked: Special Edition ARRIVES ON SWITCH, 27TH JULY
Team17 and Ghost Town Games has announced their co-operative cooking game Overcooked will be launching on Nintendo Switch on Thursday, 27th July. Read the rest of this entry »
Coming later this year to Xbox One, PS4, PC and Switch.


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Streamline Latenight
Your fare-free service providing MSU students and Bozeman community members with a safe, efficient, and economic alternative for night time transportation.
Access the Latenight schedule or pick up a copy in SUB 221.
Are you part of a student organization? Latenight now has fundraising opportunities!
Want to get involved?
Streamline Latenight is now hiring!
Looking for fun, energetic, dependable students to assist driver in providing safe rides home on Thursday, Friday and/or Saturday nights.
Tally riders, help with transfers and enforce bus rules. $10 per hour 5-10 hours per week 8pm-3am.
Download the application and return to 221 SUB (next to the Ask Us Desk)
Streamline Latenight transit program provides free, safe bus service 8:00 PM - 2:30 AM Thursday - Saturday now servicing the campus neighborhoods every half hour. For information on Streamline Latenight or schedules visit www.streamlinebus.com
Lyla Brown|ASMSU Latenight Student Director| 406.994.2933


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1. (Science: botany) Any coniferous tree of the genus picea, as the Norway spruce (P. Excelsa), and the white and black spruces of America (P. Alba and P. Nigra), besides several others in the far Northwest. See Picea.
2. The wood or timber of the spruce tree.
3. Prussia leather; pruce. Spruce, a sort of leather corruptly so called for Prussia leather. (E.
(Science: botany) phillips) Douglas spruce, a handsome American grouse (Dendragapus Canadensis) found in canada and the northern united states.
Synonym: canada grouse.
Origin: OE. Spruce or Pruse, Prussia, Prussian. So named because it was first known as a native of Prussia, or because its sprouts were used for making, spruce beer. Cf. Spruce beer, below, Spruce.


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9 Marley Boulevard,
Doreen, VIC 3754
With the Laurimar Town Centre on your doorstep, choosing to build a home at Katandra Rise will give you access to the latest in food and lifestyle options with a dedicated precinct offering everything your heart desires.
9 Marley Boulevard, Doreen VIC 3754
Katandra Rise is a growing residential community, perfectly positioned just metres from the vibrant Laurimar Town Centre in Doreen, giving you instant access to well-established community networks, amenities and a style of living that is highly sought after, at an unexpectedly affordable price.
Located only 30kms north east of the Melbourne CBD, set amongst the lush, green, thriving community of Doreen in the City Of Whittlesea, one of Melbourne's fastest growing areas – Katandra Rise is an enviable address and a dream place to call home.
Situated just a 500 metre walk from the vibrant Laurimar Town Centre, you'll have the best of both worlds at your fingertips with state of the art sporting and medical facilities, schools, restaurants, cafes as well as hectares of beautiful parklands just moments from your door.
Enquire now to visit our beautiful display homes in Doreen, meters away from the Laurimar Town Center, adjacent to Mernda.


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Cool hotheadedness.
Pearl Izumi's In-R-Cool Skull Cap wicks away moisture on hot days and keeps sweat out of your eyes to keep you riding without a hitch. P.R.O. Transfer Dry and Transfer Lite fabrics are enhanced with 37.5® active particle technology to increase moisture transfer and odor absorption while decreasing dry time. The lightweight elastic headband accommodates all sizes, and anatomic paneling makes for a performance fit.
One size.
B-Stock - This product has one or more B-Stock units available. These units can be purchased at a discount (see option select). B-Stock units were returned from other customers and may have missing or damaged packaging materials. These units are otherwise as new. The full manufacturer warranty applies. Click Here for more information.
Discount Codes are not applicable to Closeouts.
hand washing to keep it white necessary
I'm bald. This keeps the sun off and the evaporating sweat cools my head and stays out of my eyes. Also works well as light insulation on cooler days.
Universal fit fits both small and large heads (bought two and gave one to small guy and one to big guy). Comfortable fit, stays in place, very breathable.
Good material and sun protection. One size fits all can be a problem for some. Mine is snug but stretches sufficiently.
This thing does what its supposed to- keeps the sweat out of my eyes and breathes a lot better than a doo-rag
Pearl Izumi's In-R-Cool Skull Cap is a little expensive but it is the best quality skull cap and helmet liner in the market. I bought mine black so I can toss it in the washer with color outfit. PI's skull cap works great as a helmet liner for all SpringSummerFall long rides. Although I'm not bald, I wear it first as protection instead of sunscreen and second, to keep away all sweat from coming down my forehead and eyes. It also helps in keeping my sweaty sunglasses right in place. Compared to wear nothing, cap is a little warm to wear. I put it on even when going out running late in the day. Highly recommended!
I bought my first skull cap 2 years ago just because it was on sale for $15 and I was getting tired of thicker headbands that filled with sweat after an hour of summer riding. Those headbands didn't keep the sweat out of my eyes or cool my head when they were saturated. The In-R-Cool material works very well and is light. I can feel the air moving across the cap drying the sweat. If these things get salty from sweat evaporating (they do on longer rides), I just rinse it with water, wring it out, and go. I now have one for every day of the week to keep a fresh one for the next day.
fits well, comfortable, glad i bought 2
I bought this this skull cap because I was going on a 6 day bike ride thru some hot areas. It did keep sweat from going in my eyes but not sure it kept my head cooler. One thing it did do was keep bike helmet hair manageable.
i have a big head and this is not one-size-fits all unless you have a small to medium size head.
Great lightweight skull cap for warmer weather. Efficient moisture transfer.
Being folically challenged, I needed something light to wear to keep the sun from burning my poor little bald head and this did the trick. It's really nice because the sides are mesh and I can feel the air as it travels between my helmet and my head. It's cooling even on the hottest days.
Our complete inventory, as well as special deals on open box and seconds, can be found at our Portland store located just off I-205 one exit south of PDX Airport.
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Want to save on all your Western Bikeworks purchases? Sign up here for exclusive discount offers. 63


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Tell us about Windtower Lodge & Suites
Windtower Lodge & Suites
Amenities — Windtower Lodge & Suites, Canmore
Hot Tubs
- Common Hot Tub
Ski Access
- Short Drive to Lifts
Stay Connected
- High Speed Internet
Guest Services
- Front Desk
Food & Drink
- Restaurant
- Underground Parking
- Free Breakfast
- Conference Facilities
Health & Wellness
- Fitness Facility
- Putting Green
About Windtower Lodge & Suites
Located in Canmore, Alberta, and nestled in the Canadian Rockies, Windtower Lodge & Suites is a one-hour drive from Calgary and minutes from Banff National Park. Overlooking the Three Sisters Mountains, Windtower Lodge & Suites features 105 well-appointed rooms which offer guests relaxation and comfort while experiencing everything the Canadian Rockies have to offer. The one and two bedroom suites feature fully equipped kitchens, dining area, in-suite laundry, living room with 42" flat screen TV, and a balcony or patio to enjoy the mountain views. A complimentary hot breakfast buffet is also included with your stay at Windtower Lodge & Suites
Please select check-in and check-out dates to view pricing information.
Windtower Lodge & Suites — Units
Stay Connected: Telephone
Entertainment: DVD Player, Flat Screen TV, Video On Demand
Extras: Balcony, Washer & Dryer
Kitchen: Coffee Maker, Dishwasher, Full Kitchen, Microwave
Bathroom: Full Bathroom
Stay Warm: Fireplace
Stay Connected: High Speed Internet, Telephone
Entertainment: Cable TV, Flat Screen TV, Video On Demand
Kitchen: Coffee Maker
Bathroom: Full Bathroom
Stay Connected: Telephone
Entertainment: DVD Player, Flat Screen TV, Video On Demand
Extras: Balcony, Washer & Dryer
Kitchen: Coffee Maker, Dishwasher, Full Kitchen, Microwave
Bathroom: 2 Full Bathrooms
Stay Warm: Fireplace
Canmore, Alberta, Canada
None submitted
Send us one
From skiing, snowboarding, fine dining, shopping, and the perfect place to put your feet up — your custom ski vacation is made to suit you!
The Lodging Company features a selection of some of the finest properties for many of the top ski destinations. Your vacation is just that — your vacation.


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A new marina, refitted beach bungalows and WiFi are all now part of the private island in the Bahamas where Princess Cruises can drop anchor
There's not too many people in the world who can claim they own an entire island. Traditionally they are the preserve of the super-wealthy, the super-lucky or, just occasionally, the supervillains who've made it their mission to eradicate James Bond.
But you can add Princess Cruises to this illustrious group, as their own little slice of Caribbean heaven, Princess Cays, has long been a port of call for those fortunate enough to go on a Caribbean cruise with them.
And now, this 40-acre retreat in the Bahamas just to the south of the island of Eleuthera, has had a makeover.
Enhancements to the island include refitting the beach bungalows which are dotted along the shoreline, construction of a new water sports rental area providing snorkelling, swimming and diving equipment, a new marina enabling quicker disembarkation and embarkation meaning guests to spend more time ashore, and stronger WiFi connectivity so you can Instagram the whole thing.
Tony Roberts, Princess Cruises' vice president UK and Europe, said: "By making these subtle changes we're continuing to develop Princess Cays as the premium Caribbean hideaway. Its powder white sand and crystal-clear seas make it the ultimate place to relax, unwind and enjoy yourself."


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Room details
Spacious and Sunny First Level Country French Style Apartment Suite with Two Queen Beds. One Queen bed is on the Floor Level and the other is up in a Sleeping Loft requiring climbing a Ships Ladder to access. It has High Ceilings, Fancy Carved Moldings, a Working Fireplace, pier mirror and a Fully Equipped Kitchen. Wonderful Art Displayed throughout the Suite. Free Wi-Fi in all areas of the Hotel. All rooms include Satellite TV, Refrigerator, Brita Water Filter, Coffeemaker, Microwave, Body Wash, Shampoo, Cream Rinse, Towels, Hair Dryer, Iron & Board. Luggage Storage is available coming and going. Rate is $185 +15.5% tax $35 Extra/per Night per Extra Person


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Tuesday, August 20, 2013
Evidence of Progress
46 comments:
- Debbie StinedurfAugust 20, 2013 at 7:49 AM
Pretty! I love mint and coral together and the navy blue is a perfect addition!ReplyDelete
Debbie :)
- amylshaughnessyAugust 20, 2013 at 8:50 AM
I definitely like to mix more colors together since I have been blogging. I don't know what I wore before blogging! Love these colors together. You look so classy and cute!ReplyDelete
Fashion and Beauty Finds
Thank you so much Debbie!ReplyDelete
Thanks Amy! I have noticed a lot of people say they've become more confident and are trying new things since they started blogging. I am glad I can say the same! :)ReplyDelete
- Chelsey PattiAugust 20, 2013 at 10:26 AM
Love the bold blazer! Haha, I'm wearing a similar one in my color block post! :)ReplyDelete
- Steph SAugust 20, 2013 at 10:33 AM
This look is awesome head-to-toe! I think you have a great sense of style, and it is SO liberating when we can realize that we don't have to shop to come up with fresh styles. Closet remixing is fun!!ReplyDelete
xoxo, Steph
White Coat Wardrobe
- Janelle ReevesAugust 20, 2013 at 11:06 AM
I love all of those colors together! And that coral blazer is the best :)ReplyDelete
- Alison LumbatisAugust 20, 2013 at 11:42 AM
Such a pretty top knot and I LOVE mint and coral together.ReplyDelete
Love this! The colors are perfect, and I love how you remixed each piece. (I also loved your post on Ginny's blog today!) Great job!ReplyDelete
Such a cute blazer! If you love something you've got to wear it :)ReplyDelete
That's awesome - definite progress! I still love shopping and getting new things, but I think I'm having more fun thinking up new ways to wear things I already own. I just have to remember not to wear a noticeable item twice in one week, or my co-workers might notice!ReplyDelete
- Inge JaneAugust 20, 2013 at 4:59 PM
I think coral, navy, and mint look great together! And it's so important to have a remixable wardrobe.ReplyDelete
- Tiffany OppAugust 20, 2013 at 6:25 PM
Super cute outfit! I love that color combo!ReplyDelete
Such a cute color block outfit! I'm loving all of the bright colors and your adorable sock bun!ReplyDelete
- Brandy HackettAugust 21, 2013 at 6:11 AM
Now you have me digging through my closet to see if I have three pieces in this color! Thanks for the inspiration!!ReplyDelete
- dancingwithashleyAugust 21, 2013 at 7:12 AM
I have definitely become better and better with color combos since I've been blogging as well. This is a beautiful color combination. And I love that you're shopping your own closet to create outfits...it's so great to get great use out of different pieces!ReplyDelete
Love this outfit! You are doing amazing things with mixing colors!ReplyDelete
That blazer rocks!!! New to your blog :)ReplyDelete
such a lovely outfit. Love the colors you have put together here. You look adorable!ReplyDelete
I completely agree! Until I started blogging, I did not think to wear different colors together. My closet is slowly becoming much more remix-able. I love the idea of not having a lot of clothes, but having a lot of ways to wear a little clothes!ReplyDelete
Oh and I love your outfit. Coral, navy and mint do go really well together!
very cute. one of my all time fave color combosReplyDelete
Remixing rocks! And I love your top knot!ReplyDelete
Great minds think alike! :)ReplyDelete
Thank you so much Steph! And I agree it is great to think of new and different ways to wear our clothes!ReplyDelete
Thank you Janelle! I am so glad I bought it!ReplyDelete
Yes! That's one of my favorite things about blogging - finding new color combinations AND seeing how versatile my closet can be! I love it! You look so cute in all your bright colors! I love the navy shirt with this - I think it "grounds" the outfit :)ReplyDelete
- Jarrod and Lindsay SilcoxAugust 21, 2013 at 7:24 PM
Love the blazer and all the different colors you combined!ReplyDelete
I'm so glad I finally tried it, I love it now, too!ReplyDelete
Thank you so much Kim! It was so exciting to be a guest on someone else's blog! :)ReplyDelete
Thanks! I (obviously) agree! :)ReplyDelete
Thanks Andi! I definitely will always love shopping, but since I've been trying to rework my closet I'm always happy to find things I've had for years that are really remixable! Guess I wasn't as clueless as I thought (whew!). I'm sure if I wore something twice in one week one of my students would be sure to comment! ;)ReplyDelete
I liked the coral and mint together, but I am definitely loving the navy with it!ReplyDelete
Thank you so much!ReplyDelete
Thank you! I have pretty thick hair-it's actually all my hair! Haha!ReplyDelete
So glad to have inspired you!! :) Normally it's me getting inspiration from everyone else!ReplyDelete
It's great to look back and see progress, even in the past few months! I definitely agree about shopping your own closet. I'm really trying to buy versatile pieces instead of just ones that catch my eye (of course it's a work in progress!) ;)ReplyDelete
Thank you so much Lee!ReplyDelete
I am so glad to hear that! I debated over it for over a month, but all the nice comments on here definitely make me glad I bought it!ReplyDelete
How nice of you to say that! Thank you so much!ReplyDelete
I definitely feel like I am learning so much more about putting together outfits and shopping. It's nice to see some that some of my older pieces are remixable, too! I don't feel like I am starting completely from scratch.ReplyDelete
Thank you! Now that I am starting to mix more colors, I am surprised by how many combos I really like!ReplyDelete
I agree! It's fun to see how many different ways you can wear an item. I wear my hair up so much during the summer, it's such an easy way to keep it out of my face!ReplyDelete
Thank you! I was actually going to wear a white shirt with it, but I saw the navy blue and was sold. I think the word you used to describe it was perfect!ReplyDelete
Thank you! I love this blazer, too! I am such a sucker for lined blazers, they are so fun when you roll the sleeves up!ReplyDelete
- Chelsey PattiAugust 21, 2013 at 10:47 PM
Oh you know it!ReplyDelete
You look amazing! The coral blazer and mint shorts are my favorites :) This look is so simple yet sophisticated!ReplyDelete
Life in the Fash Lane


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Posted in Other 15 days ago.
Type: Full Time
Provide direct patient care under the direction and supervision of a licensed Nurse.
* Patient care plan is carried out as directed.
* Patient physical care is provided such as bed bath, toileting, grooming, changing bed linen, etc. per established guidelines.
* Patient general care is provided such as positioning, lifting and turning, and using adaptive and transfer equipment per established guidelines.
* Patient monitoring activities such as vital signs and blood glucose are performed per established guidelines.
* Patients are prepared for meals, assisting when appropriate to meet patients need.
* Patient rounds are performed regularly and call lights are answered promptly to meet patients needs.
* Patient care is documented in a timely manner adhering to established standards.
* Patient room clutter is organized to make best use of space and clean environment.
* Specimens are obtained and labeled consistent with established procedures.
* Mentoring and teaching is provided for new nursing assistants to meet performance expectations.
* Additional department, organization, or network activities are completed per established objectives.
* PCC Organizational Values of Innovation, Collaboration, Accountability, Respect, and Excellence are upheld.
* Graduate of CNA training program required for Skilled Nursing Facilities and preferred for other PCC entities.
* High School Diploma or equivalent preferred.
* Minimum of 1 year of experience as a nursing assistant preferred.
SKILLS (Specific learned activity gained through training (e.g. computer skills, keyboarding, presentation, CPR, ACLS, etc.)
* Effective verbal, electronic and written communications skills using the English language.
* Computer proficiency required. Microsoft office applications preferred with ability to learn new software.
* Maintain variable work schedule to meet department needs. (evenings and nights, holidays, weekends and travel).
* Highly developed communications and interpersonal skills, working with diverse population.
* Work independently, be self-directed and contribute as a member of a team.
* Anticipates challenges and develops and implements strategies for addressing them.
* High level of service delivery. Demonstrate initiative with ability to prioritize work, meet deadlines and adapt to changing situations.
* Attention to detail.
SRN is committed to diversity in the workplace which begins with respect and opportunity for all. PHH takes affirmative action to ensure that equal employment opportunity is provided to all persons regardless of race, religious creed, color, national origin, sex, sexual orientation, gender identity, genetic information, age, ancestry, veteran status, disability or any other basis that would be inconsistent with any applicable ordinance or law.


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Major hunt for killers of S Africa footballer Senzo Meyiwa
A major manhunt is underway to find the killers of South Africa football captain Senzo Meyiwa, police say.
They are offering a reward of 250,000 rand (£14,100; $22,800) for information leading to the capture of the suspected burglars who shot him dead.
Meyiwa was reportedly attacked after men entered his girlfriend's house.
President Jacob Zuma led tributes to the goalkeeper, saying "words cannot express the nation's shock at this loss".
Read the full text news resource site…
Source News: bbc.com


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Curried tofu and green beans
2 tbsp rice-bran oil 2 large onions, coarsely diced 350g firm tofu, cut into 2cm cubes 2 tbsp red curry paste (available from supermarkets and Asian food stores) 400g can chopped tomatoes 300g green beans,
|2 Tbsp
|Rice bran oil
|Onions, large, coarsely diced
|350 g
|Tofu, firm, cut into 2 cm cubes
|2 Tbsp
|Red curry paste
|400 g
|Tomatoes, chopped
|300 g
|Green beans, trimmed and halved crossways
- Heat a wok, pour in a little oil, add the onion and cubed tofu, then toss and stir-fry for three to five minutes over high heat until golden brown. Remove onion and tofu to one side.
- Add curry paste (available from supermarkets and Asian food stores) to the wok and stir-fry for one minute. Stir in the tomatoes and bring to the boil. Add the green beans and return tofu and onions to the pan.
- Simmer for five minutes, then remove from the heat and serve.


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At Lindemann Chimney Supply we know that leaky Chimneys really show themselves in the spring with the increased rainfall amounts. In fact they even carry a guarantee.
Chimney Caps/Top Sealing Dampers are a great way to seal out rain, snow and other types of moisture. A chimney without a cap is like a very large open rain gauge. Caps and chimney top dampers also minimize the intrusion of animals, entry of debris and may have the option of controlling sparks. A chimney top damper, like the Energy Top Plus, also seals in "paid" heated air and air-conditioning that may otherwise escape up your customer's fireplace flue.
FlashSeal is an effective flashing system that prevents the entry of moisture around leaking flashing. This can prevevnt the removal and repair of the existing flashing saving your customer hundreds.
CrownSeal, CrownCoat and CrownSaver are all effective solutions in sealing the chimney crown. Which product you use depends on the severity of the damage. CrownCoat is an excellent coating when there are hairline cracks or a flexible waterproof membrane is desired. CrownSeal is for thicker cracks and is again a flexible waterproof membrane.CrownSaver is for larger damage areas. It also includes FormFoil which can be applied previous to the CrownSaver to provide a bond break. It also provides waterproof coverage.
ChimneySaver and BrickAfter Application
ChimnneySaver is an excellent solution to chimneys with soft mortar and/or soft brick. It penetrates about 1/4″ and while it prevents water entry it still allows the chimney to breathe. It is much more cost-effective than repairing the damage caused by freeze/thaw and damaged walls, framing, etc., in the long run.
One last situation where a chimney may have appeared to leak is when white efflourescence stains the side/area of the chimney where a gas appliance is venting. This is common with "orphaned" water heaters (after installation of a mecahnical vented furnace the water heater is left to vent out the flue by itself) or when a new furnace is vented into the flue but no liner was provided.Every cubic foot of gas burned produces about a cubic foot of water vapor. If this cools too quickly before exiting the flue it can cause damaged wall paper, framing, leaks in the ceiling, white efflourescence stains on the chimney and damage to the chimney. A properly sized chimney liner would be the solution to this problem.
Whatever the problems or syptoms your customer has we can help you with the cure! Click here to contact us or feel free to call us at one of the following numbers: Albany, NY: 877-722-7230; Atlanta, GA: 866-450-3111; Chicago, IL: 800-722-7230.


text: Season 3, Episode 2: The bureaucratic mentality is the only constant in the universe with the future of the Lambda Paz and her crew hanging in the balance. Chapter One Steam was gushing out of an access hatch, catching the attention of Shinar sh'Aqba. Two engineers were training laser devices on the breached conduit in order to temporarily seal the hole. Compared to the extensive repairs that needed to be made to the warp and impulse engines and the weapons arrays before the Corps of Engineers inspection team came aboard the USS Lambda Paz, this malfunction seemed rather minor. Under different circumstances, such as the ship spending a month behind enemy lines, sh'Aqba's crew could temporarily bandage the wound and move on. With the bureaucracy's lackeys soon to be examining all the ship's systems with a fine toothcomb, though, no malfunction seemed trivial. "What now?!" sh'Aqba demanded, having to raise her voice over the loud hissing. "The plasma coolant system overloaded," replied Willem Margose, a blond-haired Betazoid male technician, while keeping his focus on the repair job. "We're attempting to correct the problem." "I thought we replaced that conduit," sh'Aqba said with a frustrated sigh. She quickly realized she was still shouting even though the hissing had stopped. "We did," a blonde female Ktarian technician answered. Her name had presently escaped sh'Aqba's memory. "We apparently got a subpar replacement. We'll get to work bypassing the flow." A conspiratorial notion entered sh'Aqba's mind while trying to remember the young Ktarian woman's name. Perhaps, sending them that defective conduit was a deliberate attempt to make sure the ship failed inspection. Such instances of sudden and unexpected malfunctions seemed all too common to be attributed to postwar supply shortages. "Just finish that up," she instructed, "and then get to work on the dilithium vector calibrations we needed completed yesterday." "Sure, Lieutenant," Margose said with an enthusiastic smile that seemed insincere. With a nervous crane of his neck, he said to his Ktarian colleague, "Let's go, Stollerramn." Stollerramn, sh'Aqba silently repeated to herself. She couldn't blame them one bit for wanting to get away from the proverbial black cloud emanating from her as a result of both consternation over the coming inspection and mourning the loss of Erhlich Tarlazzi, who left her with an unborn child she could not carry to term. She felt her abdomen, which had enlarged somewhat with the pregnancy entering its third month. She basked in the sound of humming equipment while hoping no other alarms sounded. Despite her growing impatience in recent weeks, she tried to remind herself the ship would pass inspection. Her quiet surroundings concluded with the sound of a comm chime. "Lieutenant sh'Aqba," said Doctor Aurellan Markalis. "Please report to sickbay." Sh'Aqba tapped her combadge to acknowledge the summons. "On my way, Doctor," she said with a barely audible sigh. Soon the fetus would be transferred to a mechanical incubation unit. The moment she had both eagerly anticipated and dreaded was getting closer. *** Upon sh'Aqba's arrival in the medical bay, Markalis greeted her with a light smile. It was the kind of forced smile Shinar had gotten used to seeing during her frequent visits to sickbay. "Come have seat," Aurellan blithely instructed, indicating one of the secondary biobeds. "This won't take very long." Shinar grinned and slowly paced towards a vacant biobed. "I just require an amniotic fluid sample to complete the modifications to the incubation unit," the doctor added while Shinar seated herself at the foot of the bed. Shinar slowly removed her black and gray uniform jacket and gold tunic while Aurellan prepared an extraction syringe. She lifted up her light gray undershirt, allowing Aurellan to place the syringe against her skin. Once that was done, Shinar lowered her shirt and began putting her uniform layers back on. "Seems like I'm in sickbay as often as I'm in engineering," the Andorian woman remarked, hoping to fill the awkward silence. "Maybe you should train to be a field medic," Aurellan replied with a wry grin. For a moment, Shinar found that idea appealing, considering the rough week she was having. "Some of the concepts of starship repair and maintenance are similar to medicine," she remarked. "Not sure Starfleet Medical would agree," Aurellan teased. "I still have a very difficult patient to get back to." Shinar then headed out of sickbay; grateful for the quick respite and hopeful she could put off getting back to the repairs a little bit longer. ### Captain Limis Vircona slowly sauntered down the corridor along with Commander Ronnie Kozar and Lieutenant Commander Mandel Morrison. All three of them kept stern expressions on their faces and avoided looking at one another while en route to a transporter room as if they were all anticipating a troubling situation on the horizon. "What exactly is their business here?" Morrison wondered aloud as they entered an adjoining hallway just outside the transporter room. "In addition to the Corps of Engineers' inspection teams," Limis tersely replied, "the Judge Advocate Generals' office is sending a representative to conduct interviews with the crew." "In other words," Kozar added, "they're conducting their own inspection." "Well, I didn't do it," Morrison joked, which elicited a smirk from his superior officers. "No one's being accused of anything," Limis interjected, "yet." Kozar briefly had a tempting thought, which he quickly dismissed upon entry into the transporter room. "Energize," Limis instructed the dark-haired human male transporter operator. Two transporting columns appeared on the pad, which reconstituted into the two expected visitors. On the left was a tall human male with short light-brown hair wearing a Starfleet uniform. To the right was a human woman of average height with long dark hair. She was a civilian wearing lavender slacks and a matching jacket over a pink turtleneck. Kozar's eyes momentarily widened as he was looking in the direction of the woman. She flashed a slight grin back at him. He then turned his gaze at the other arriving guest to avoid giving off further telltale signs of his familiarity with the woman. "Captain Limis," the male Starfleet officer said with obviously feigned enthusiasm. "Commander Kozar. Lieutenant Commander Morrison. Thank you for receiving us. I'm Deputy Director Roger Wozniak, Starfleet JAG. This is my consultant Mariana Katel." The woman remained silent while taking another glance at Kozar, who was now trying his best to ignore her. "Welcome aboard," Limis said with well-rehearsed poise. "We've prepared quarters for you and Miss Katel." "If you don't mind, Captain," Wozniak said, stepping off the transporter pad and walking past the welcoming committee towards the main entrance, "we'd like to get started right away. Is the main briefing room available?" Limis followed Wozniak as he walked through the doorway. "It's at your complete disposal," she answered, making no attempt to mask her overall disdain for high-level Starfleet administrators. "Succinct, isn't he?" Morrison remarked, following behind Limis. Kozar continued standing still and staring awkwardly at Miss Katel and waiting for her to pass by him. Katel then walked past Morrison, who was standing just outside the egress, waiting on the first officer. "A little family reunion as well, I see," Morrison added. "Shut up," Kozar muttered as both men exited into the corridor, hoping to avoid reminders that a former inamorata and the mother of his estranged daughter was part of the pending investigation of the crew.


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Clarinetist Sergio Bosi and pianist Riccardo Bartoli share on this disc a collection of Italian works by unfamiliar composers born in the late 19th century, most of whom flourished into the 1960s and 70s. The pieces, which date from the first half of the 20th century, are generally brief, including many lasting less than four minutes. All of the selections on this disc, with the exception of Agostino Gabucci's Aria and Scherzo, are world-première recordings.
Bonnard's three pieces that open the album are the highlight of the disc. Valzer da concerto captured my attention immediately with its improvisatory opening followed by an attractive motive characterized by a rising and gradually falling gesture. The motive is thoroughly developed, and the performers do a magnificent job in shaping and elongating the phrases. The performance possesses a spontaneity that I love. Notturno follows with a gorgeous melody in the chalumeau register before it blossoms in the clarion register. Mr. Bosi demonstrates incredible acrobatic agility with his smooth execution of the wide intervals in the middle section. The Rondi, is upbeat and playful, and the duo brilliantly executes its fast passagework. In a few spots, I could have used more depth in Mr. Bosi's tone in the high register to match his beautiful tone quality.
Leonardo De Lorenzo's bright Saltarello and Gilfredo Cattolica's dramatic Duo are equally delightful. Messrs. Bosi and Bartoli demonstrate their expertise as collaborators by the effortless manner in which they pass off De Lorenzo's bubbly phrases and Cattolica's longer lines. I enjoy the contrasting characters that Bosi and Bartoli achieve in Duo - especially the dreaminess of the piano interlude juxtaposed with the bold opening theme in the clarinet.
Bosi and Bartoli have no doubt produced an enjoyable album…clarinet enthusiasts will enjoy discovering new works and may even select a few of the highlights for future performances. © 2012 The Clarinet
All of the music is in the treble-dominated style of Italian music, and the two performers give renditions that are thoughtful and lively. Bosi phrases like a vocalist, giving wonderful shape to his lines…Bartoli is an excellent collaborator, playing with great touch and rich tone, and he responds to Bosi's ideas with sensitivity and energy. © 2012 American Record Guide Read complete review on American Record Guide online
these genuinely are gems.
The overall tone of this delightful recital is one of serenity: this is music certain to have very wide appeal. All the items are very listener-friendly—concise, stylish and lyrical, the melodies flow thick and fast, by turn wistful, witty, dreamy, lush; always harking back to Weber, but generally with a dash of Italian seasoning for extra flavour. …these are elegantly crafted, sophisticated pieces by composers who had an intimate knowledge of the clarinet that enabled them to bring out its beauty of tone, be creative and please audiences all at the same time.
Sergio Bosi and Riccardo Bartoli are very impressive, both separately considered and in combination. © 2012 MusicWeb International Read complete review


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Project Description
Indiamart is India's largest on-line market place bringing together customers and suppliers. This promotional video shows how suppliers can register to vastly expand their marketplace.
Neena-S is the narrator for the video which she recorded in English with an Indian accent.
Please visit: English voice-over in Indian accent agency


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Jungle Ide is a powerful IDE for the Monkey programming language, designed to work very closely with the project file management performed by the Monkey compiler. It's inspired by the .NET IDE and some other great tools. Jungle Ide has been created to be used as a powerful tool for Multi Platform games developers. All files edited and created within Jungle Ide can be still be compiled in the standard Monkey IDE for Macintosh, ensuring cross-platform compatibility.
Use the navigation menu to read through all the available documentation
Or see the whole documentation structure:
- Welcome to Jungle Ide documentation
- Welcome to Jungle Ide
- Setting up Jungle Ide
- Parts of the IDE
- Creating documentation
- Reserved words
- Solutions
- Module developers


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ASHGABAT (Turkmenistan), Nov 26 (APP): Prime Minister Nawaz Sharif on Saturday reaffirmed Pakistan's firm commitment to the efforts for peace and stability in Afghanistan.
During a meeting with Afghan President Ashraf Ghani on the sidelines of Global Conference on Sustainable Transport, the Prime Minister reiterated Pakistan's keen desire for deepening engagement with Afghanistan.
He also stressed on the need for enhancing bilateral political interaction, security coordination, trade and transit,connectivity and people to people exchanges.
The two leaders had a cordial exchange of views regarding efforts for peace and stability in Afghanistan and strengthening of relations between the two countries.
Emphasizing upon the politically negotiated settlement through an Afghan-owned and Afghan-led peace process as the most viable option for lasting peace in Afghanistan, the Prime Minister said Pakistan would continue its serious efforts for facilitating the peace process, including the Quadrilateral Coordination Group (QCG).
He appreciated Afghan Government's efforts for peace and stability in Afghanistan and expressed support to the peace agreement between Afghan Government and Hizb-e-Islami Afghanistan.
The two leaders discussed the need of cooperation to combat the scourge of terrorism, which was a common enemy and a serious challenge to peace in both countries, and the region, said a statement of the Foreign Office.
The Prime Minister said the elimination of this menace required effective coordination between security, intelligence and counter-terrorism institutions of the two countries.
Discussing the importance of economic development for peace and stability in Afghanistan, President Ghani thanked the Prime Minister for Pakistan's new development package of $ 500 million announced at Brussels last month.
The Prime Minister suggested that the focus should be on promoting connectivity to stimulate economic development, for the benefit of the peoples of both countries.
The two leaders also agreed on the need for continued engagement in other areas, including coordination for smooth, safe and dignified repatriation of Afghan refugees and their sustainable reintegration in Afghanistan.
President Ghani thanked Pakistan for hosting millions of Afghan refugees for more than three decades.


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Christmas Recipes
It's so fun to make delicious food at Christmastime! We suggest you do all your holiday shopping online so you have more time to bake and enjoy family and friends! See all of our favorite online deals. Looking for other ways to prepare for the holidays? We have several holiday tips that will help you prepare your home for the holidays, prepare your budget for Christmas, and some tips about Christmas Clearance!


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PlayStation Games
Switch Games
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4K Ultra HD Movies
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US & UK Version Blu-Rays
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Condition: Brand new and factory sealed.
Indie hit 7 Days to Die has redefined the survival genre, with unrivalled crafting and world-building content. Set in a brutally unforgiving post-apocalyptic world overrun by the undead, 7 Days to Die is an open-world game that is a unique combination of first person shooter, survival horror, tower defense, and role-playing games. It presents combat, crafting, looting, mining, exploration, and character growth, in a way that has seen a rapturous response from fans worldwide.
- Explore & Craft - Huge, unique and rich environments, offering the freedom to play the game any way you want while you craft and repair weapons, clothes, armor, tools, vehicles, and more.
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- Improve - Increase your skills in a multitude of active and passive disciplines. 7 to Die is the only true survival RPG with nearly 50 multi-tiered skill and perk groups.
|Release Date
|June 28, 2016
|Telltale Games


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Much useful work has already been researched by the team that prepared Claverham's Residents when in 2002 they went through a similar exercise to create a Village Character Statement, there was much research that accompanied the document that was found not to be required for formal publication so became a publication in its own right.
For those who wish a more detailed account of our heritage a book from 1791 – The History and Antiquities of the County of Somerset Volume III provides accounts of our village, known as Cliveham at the time of the Norman Conquest. Here is our Village's entry and a translation of the words in the Domesday Book:
To the northeaft of Yatton is Claverham, which at the Conqueft: was written Cliveham, and was then held by Geffrey bifhop of Coutances, as appears from the general furvey:
" Folcheran holds of the Bifhop, Cliveham. Gonnil held it in the time of King
" Edward, and gelded for two hides. The arable is three carucates. In demefne is
" one carucate, with one fervant, and three villanes, and twelve cottagers, with two
" ploughs. There are feven acres of meadow. Wood one furlong long, and as much
" broad. Brufh-wood half a mile long, and as much broad. It was worth twenty
" fhillings, now thirty fhillings"
For those that like a challenge see if you can find the original entry.


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On the most exciting and memorable time of my lifte was when my son Leslie A. Taylor graduated from Miles College. This event was and still is an important event in our family. Les was the first born grandchild and the first grandchild to finish college. Matter of fact he accomplished something that neither my siblings or I accomplished.
Les has always been a quiet child and I never thought he would be the one to stand out and lead the family into higher education. During junior high and high school days he struggle with school and some bad choices. Les never like doing homework or studying and always tried to find ways to get out doing them. As a matter fact Les went to summer school from the ninth grade to his senior year. School to his was not important and I promised him and myself that he would graduate no matter what it would take.
He was stubborn and headstrong and so was I.
Growing up Les father was not a part of his life. After the age of 5 Les did not see his father again until he was 17 years old. His father did make any attempt to see him but I never said anything negative about him. When we would go home to Alabama for visit my family would let his father know we were coming but for some reason he would not be around.
When Les was in the sixth and seventh grade he got into sports and I thought that would help. Basketball was his favorite sport at that time and he seem to enjoy it and his grades started improving. The coach was a strong infulence in life and he had a policy that if you were not doing well in class you could not play. After basketball he started playing little league football.
When Les turned sixteen things really started to change. He got his first job during the summer and his attitude was different. He became more stubborn and challenging . When he was seventeen his father decided he wanted to see him. They met and talked and spent some time together going shopping and to sporting events. At this time Les decided he did not want to go to school and he said that I was to hard on him. I told him that if he did not go to school he Les then decided he wanted to live with his father


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Anything Goes Metal Recycling, in Waterloo, WI, is the area's leading scrap metal specialist serving Jefferson, Dane and surrounding counties since 1995. We are buyers of all metals, copper, brass, aluminum, iron and much more. For all your scrap metal needs, contact Anything Goes Metal Recycling in Waterloo today!
Location Facts


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I want to do a very simple thing which is searching merchant information by merchant ID using the Merchant Search API. Does anyone have any idea where can I get Merchant ID? I was looking up in my BOA account and did not find any Merchant ID. So what is the general way that people get merchant IDs?
Solved! Go to Solution.
Hi Lingfei - so, searching by Merchant ID isn't something that you can do in sandbox, can only be done in production.
As for getting the Merchant ID, your merchant banking relationship should be able to provide that (?).
Could you provide more details about what you are trying to do? Alternatively, you can email me this info at email@example.com.
Thank you
Visa Developer Team
After commuincation with the bank can you please let me know if Is there any API which can provide the info whether user is merchant and its other details like merchant Id?
How can i get this info.
Hi @rahulgupta_cdns,
Can you please provide additional details on your use case?


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When you need to shed new light on your kitchen or bathroom, the lighting professionals at McKenna's have the experience, expertise and enthusiasm needed to help you find just the right products. Our showroom is teeming with everything from LED and sconces, to recessed lighting for bath, kitchen and beyond.
LED Kitchen Lighting
Over the past years we've grown our lighting catalog to include some of the most popular LED kitchen lighting styles, visit our Rochester showrooms and be enlightened.
Bathroom Lighting
When the time comes to remodel or redecorate your bathroom, it's imperative to choose lighting that complements your design. Let the experts at McKenna's help!
Whether you've just moved into your new Rochester-area home, or have been here a lifetime and looking to brighten the look of your kitchen or bath with new lighting, McKenna's is here to help ensure that you get exactly what you need at the best prices possible. Call or stop in to see our diverse selection of lighting products for kitchens and bathrooms.


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Product Description
Jersey Shore Cosmetics luxurious baths salts are created using soothing dead sea salts, Hawaiian sea salt, organic flowers and buds, essentials oils and extracts. Add these luxurious bath salts to a warm bath to soak tired muscles and enjoy an aromatic spa experience. Also contains antioxidants, Vitamins C & E, Golden Seal, Seabuckthorn and moisturizing Jojoba oil. Each formula of Jersey Shore Cosmetics luxurious baths salts releases a gentle, fragrant aromatherapy experience. All Natural. Vegan. Cruelty-free. Rose. Lavender. African Jasmine. Vanilla Oleoresin. Chamomile. Eight ounce jar.


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Lithostratigraphy, geology and geochemistry of the volcanic rocks of the Maligât Formation and associated intrusions on Disko and Nuussuaq, Paleocene of West Greenland by Asger Ken Pedersen, Lotte Melchior Larsen and Gunver Krarup Pedersen – Bulletin 40 – is now available on www.geus.dk and the printed version will be available by the end of September 2018. The price for the printed version is DKK 250 excluding VAT and postage.
The upper Cretaceous–Tertiary Nuussuaq Basin in West Greenland contains a many kilometres thick succession of siliciclastic sediments and overlying volcanic rocks.
The first studies in the early 19th century were centred on the coal and fossils in the sediments and the minerals in the volcanic rocks, including famous occurrences of native iron. The present focus of interest includes modern stratigraphic and volcanological studies to decipher the basin evolution and support hydrocarbon and mineral exploration.
This bulletin presents the lithostratigraphy, geology and geochemistry of the Paleocene volcanic rocks of the Maligât Formation and its related intrusions on Disko and the Nuussuaq peninsula; it concludes with a detailed discussion of the effects of crustal contamination processes. The Maligât Formation is up to 2000 m thick and comprises four formally defined members and 15 chemically defined informal units. It is mainly composed of basalt lavas but also includes basaltic andesite, andesite and dacite flows and rhyolite tuffs. The silicic rocks and intrusions were produced by contamination in high-level magma chambers and commonly contain native iron.
The comprehensive descriptions and analyses of each member and unit represent a synthesis of many years of work and are intended to serve as a guide for future studies, including exploration for mineral deposits associated with some units of the formation.
A companion bulletin (volume 39) on the volcanic rocks of the picritic Vaigat Formation that underlies the Maligât Formation was published in 2017.
Lithostratigraphy, geology and geochemistry of the volcanic rocks of the Maligât Formation and associated intrusions on Disko and Nuussuaq, Paleocene of West Greenland (pdf)
To buy the bulletin in printed form please contact: email@example.com
Geological Survey of Denmark and Greenland Bulletin: Scientific, internationally reviewed papers based on research results from Denmark, Greenland, the Faroe Islands and off-shore areas, as well as other countries where the Survey works.
The Bulletin is currently published with three annual issues, including Review of Survey activities, which contains a number of concise 4-page contributions about selected research activities. All articles in the Bulletin series can be downloaded here.


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Best of
the Twin Cities
GM Tobacco isn't your average head shop. In fact, technically speaking, it isn't a head shop at all, despite its vast collection of pipes, bubblers, grinders, scales, and one-hitters. The store, sandwiched between Denny's and Rainbow on the always entertaining corner of Lake and 27th, is like a snapshot of the street vendors of New York, complete with knockoff shoes, hats, sunglasses, iPhone cases, and loads of cheap bling. And if green ain't your thing, GM Tobacco lives up to the latter part of its name with an impressive collection of loose leaf tobacco, e-cigs and e-cig juice, hookahs, shisha, a full wall of cigarettes, and two floor-to-ceiling cases of cigars. GM also offers swords, switchblades, brass knuckles, and a sizeable collection of tasers. We're not sure who's in charge of the store's inventory, but we're their new number one fan.


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JOLIET (CBS) — Students are returning to school soon, but few will have a security system that never seen before in the southwest suburbs.
It includes high-tech enhancements like wireless receivers that can set off a security emergency plan when activated by school employees.
When teacher Karen Seeberg welcomes her students back to school next week, she'll teach language arts in a building with this state-of-the-art security system.
"We've got these wireless remotes that will be in our offices," she said
Here Aux Sable Middle School in Joliet, principal Edward Boswell showed us there are buttons for alarms everywhere, including under secretary desks.
"So our secretary would push these buttons if she sees someone coming through or on our monitor."
If teachers and students in the hallways see an intruder, dozens of bright yellow boxes are within reach, which can also set off a security emergency plan designed to stop an intruder with deadly intentions.
Many of the adults at the school, including all administrators and monitors, will wear wireless pendants that, when activated by pressing two buttons, can set off alarms, immediately close fire doors and alert the police of trouble.
It is designed to trap an intruder and get police to the scene quickly, without even calling 911.
Every school in Plainfield District 202 has the same security system, much of it installed as a result of the Sandy Hook school shooting.
Boswell said the system his designed to prevent an intruder, like at Sandy Hook, from forcibly entering the building and then gaining access to classrooms or other areas of the school where students and faculty are congregated.
The security system would cost $180,000 but officials say the alarm company that already had a contract with Plainfield District 202 donated the new equipment in exchange for an extension of its deal.


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Professor Kern Alexander, Fellow
- Professor Kern Alexander was appointed to the Chair for Law and Finance at the University of Zurich in 2010. He is also a Senior Research Fellow in Banking and Financial Regulation at the University of Cambridge Centre for Risk Studies and is Academic Programme Director for the Cambridge Judge Business School's Executive Education Programme 'Understanding the Regulatory Environment'.
Zoë Arden, Fellow
- Zoë Arden, Fellow, CISL - Zoë had a career in communications before moving into sustainability and latterly focusing on sustainability storytelling and leadership. She supports change agents in business to build compelling narratives that drive action. Companies she has worked with include Accenture, AstraZeneca, Barclays, BBC, Google and Nestlé. She is convenor and head tutor of CISL's online High Impact Leadership Course and has contributed to CISL reports including Building Leaders for Long-term Business Performance and Rewiring Leadership. She has recently been published in the journal Organisation and Environment. The article entitled Making It Personal is based on her Masters' research which looked at the impact of experiential learning programmes on business leaders' attitude to sustainability.
Dr Nancy Bocken, Fellow
- Nancy is Professor in Sustainable Business Management and Practice at The International Institute for Industrial Environmental Economics (IIIEE) at Lund University, Sweden. She is also Associate Professor at Delft University of Technology where she was awarded the TU Delft Technology Fellowship (2015). Her research focuses on sustainable business models, and design and innovation for a circular economy.
Richard Burrett, Fellow
- Richard Burrett is a Partner at Earth Capital Partners – a company specialising in providing advice on investments that address the challenges of sustainable development.
Professor Richard Calland, Fellow
- Richard Calland has thirty years of experience in law, politics and sustainability. As a member of the London Bar he practiced law for seven years before coming to South Africa in 1994, where he is now based at the University of Cape Town (UCT) as an Associate Professor in Public Law and as a part of the academic leadership of its SDG initiative.
Will Day, Fellow
- For the last 10 years, Will has been Sustainability Advisor to PwC UK. In this role He works regularly with senior staff at Board and Executive team level of global and large national companies, and governments around the world to help them better understand and identify the strategic risks and opportunities that accompany the rapidly evolving global context.
Dr Nicola J Dee, Fellow
- Dr Nicky Dee is a Research Associate, Institute for Manufacturing, University of Cambridge.
Dr Louise Drake, Fellow
- Louise Drake has a passion for supporting current and future business leaders to respond to some of the most pressing global leadership challenges and opportunities. She is currently one of the course directors and an academic tutor for the Master's in Sustainability Leadership. She lectures and supervises on a range of topics relating to sustainability and leadership (including leadership theory, the history of sustainability, large scale behaviour change, social entrepreneurship, food systems, waste planning and management), and supports the Cambridge High Impact Leadership Online Programme, all with the University of Cambridge Institute for Sustainability Leadership (CISL).
Oliver Dudok van Heel, Fellow
- Oliver Dudok van Heel is the Head of Client Sustainability and Environment with law firm Freshfields Bruckhaus Deringer where he leads the development and implementation of the firm's approach to sustainability.
Dr Bernhard Dusch, Fellow
- Bernhard is Professor for Design at Stuttgart Media University for Applied Sciences, Germany.
Professor Steve Evans, Fellow
- Steve is Director of Research, Institute for Manufacturing at The University of Cambridge and Director of the EPSRC Centre for Innovative Manufacturing in Industrial Sustainability.
Dr Paul Fisher, Fellow
- After an initial career in academic research, Paul worked at the Bank of England for 26 years as an economist, including serving as a member of the Monetary Policy Committee, the interim Financial Policy Committee and the PRA Board. From 2009-2014 he was Executive Director responsible for the Bank's programme of asset purchases for quantitative easing, and introducing the Funding for Lending Scheme – as well as routine management of the UK's foreign currency reserves and the Bank of England's balance sheet more broadly.
Sue Garrard, Fellow
- Sue was, until September 2018, the EVP Sustainable Business and Communications at Unilever. In this role she was responsible for leading and embedding the company's ambitious USLP (the Unilever Sustainable Living Plan) into the business and ensuring progress against its 70-plus time bound targets.
Paul Gilding, Fellow
- Paul is an independent writer, corporate strategy adviser and advocate for a sustainable economy. He has been on the Cambridge Institute of Sustainability Leadership (CISL) Core Faculty since 2002.
Dr Ana Gonzalez Pelaez, Fellow
- Ana's work focuses on the role of financial regulation and inclusive insurance in delivering the Sustainable Development Goals. In 2017-2019 she led a pioneering CISL study of households impacted by Typhoon Haiyan in the Philippines to assess the role of mutual microinsurance and its regulation in supporting social and economic recovery (CISL, 2019).
Carlos Joly, Fellow
- As a CISL Fellow, Carlos explores in theory and practice what it means to engage in responsible investment. He is the architect and prime mover of the Investment Leaders Group, established with the vision and support of Natixis Asset Management and CISL in association with 11 other major institutional asset owners and managers.
Philippe Joubert, Fellow
- Philippe Joubert is Founder and CEO of Earth on Board, an ecosystem of sustainability actors dedicated to informing and helping Boards to put sustainability at the centre of the company's strategy, achieving an Earth Competent Board.
Tony Juniper, Fellow
- Tony Juniper CBE is Chair of the official nature conservation agency Natural England and a Fellow with the University of Cambridge Institute for Sustainability Leadership. Before Joining Natural England he was the Executive Director for Advocacy and Campaigns at WWF-UK and President of the Wildlife Trusts.
Dr Benn Lawson, Fellow
- Dr Benn Lawson is University Senior Lecturer in Operations Management, Director of the Management Studies Tripos (MST), and Director of the Centre for Process Excellence & Innovation at Cambridge Judge Business School, University of Cambridge. Benn is also Director of Studies in Management at Gonville and Caius College, University of Cambridge.
Gareth Llewellyn, Fellow
- Gareth Llewellyn is the Driver and Vehicle Standards Agency's Chief Executive. Gareth joined DVSA in March 2016 having spent most of his career in the private sector.
Professor Angus Morrison-Saunders, Fellow
- Angus Morrison-Saunders is Professor in Environmental Management within the School of Science, Edith Cowan University, Australia and Extraordinary Professor in Environmental Sciences and Management at North West University, South Africa. He also currently Adjunct Professor, School of Veterinary and Life Sciences, Murdoch University, Australia and Adjunct Professor, Faculty of Business and Design, Swinburne University of Technology, Sarawak Campus, Kuching, Sarawak, Malaysia.
Dr Jenny Pope, Fellow
- Dr Jenny Pope is a member of the Environmental Protection Authority of Western Australia and Director of the Western Australian consultancy firm Integral Sustainability, which provides consultancy services to Government and industry on the integration of sustainability concepts into decision-making processes, with a focus on delivering positive sustainability outcomes from major projects. She is also Senior Lecturer in Environmental Management at Edith Cowan University in Australia, and Associate Professor in Environmental Management at North-West University in South Africa.
Professor Juliane Reinecke, Fellow
- Juliane Reinecke joined King's Business School in 2017 as Professor of International Management & Sustainability. Previously, she was Professor at Warwick Business School.
Dr Farzad Saidi, Fellow
- Dr Farzad Saidi Farzad is an Assistant Professor at the Stockholm School of Economics, a Research Fellow at the Swedish House of Finance, as well as a Research Affiliate at the Centre for Economic Policy Research (CEPR).
Professor Bob Scholes, Fellow
- Bob is a Professor of Systems Ecology at the University of the Witwatersrand. He is a systems ecologist with a particular interest in the savannas of Africa. He trained under Prof Brian Walker at the University of the Witwatersrand and Prof Pedro Sanchez at North Carolina State University and has over three decades of field experience in many parts of Africa and the world. He is among the top 1 per cent of environmental scientists worldwide based on citation frequency, publishing widely in the fields of savanna ecology, global change, and earth observation.
Dr Emily Shuckburgh, Fellow
- Dr Emily Shuckburgh is Director of Cambridge Zero at the University of Cambridge and Reader in Environmental Data Science at the Department of Computer Science and Technology.
James Stacey, Fellow
- James is an environment and sustainability professional with 23 years' experience in commercially focused roles in private equity, banking and consulting. His experience covers a breadth of sectors and geographies.
Dr Wayne Visser, Fellow
- Prof. Dr Wayne Visser holds the Chair in Sustainable Transformation and is Professor of Integrated Value at Antwerp Management School. He is also Fellow of the University of Cambridge Institute for Sustainability Leadership. His work as a strategy analyst, sustainability advisor, CSR expert, futurist and professional speaker has taken him to 74 countries in the past 30 years to work with over 150 clients.
Dr Doroteya Vladimirova, Fellow
- Dr Doroteya Vladimirova is a Senior Research Associate at the Centre for Industrial Sustainability, Institute for Manufacturing at the University of Cambridge where she leads research on value innovation and new business models for a sustainable future.
Professor Yao Wang, Fellow
- Professor Yao Wang is the Director General of International Institute of Green Finance (IIGF), and the Director of the Research Center for Climate and Energy Finance (RCCEF), Central University of Finance and Economics (CUFE), the Deputy Secretary General of Green Finance Committee (GFC) of China Society for Finance and Banking, the Director General of Southern China Guangdong Institute of Science and Technology. She is also the Adjunct Professor of University of Southern Queensland, Australia, and University of Victoria, Australia, and an expert of Asian Development Bank. In 2010–2011, she was a Visiting Fellow at Harvard University.
Jeremy Wilson, Fellow
- Jeremy Wilson holds non-executive Chair, Advisor and consultant roles for enterprises in the financial services, technology and environmental sustainability sectors. They include Chair of the Whitechapel Think Tank, a public / private sector of government, regulators, incumbents and new players on distributed ledger technologies; Advisor to Form3 a UK transaction banking business; and the Independent Member of the Board overseeing the application of BCR funds to a joint venture of Form3 and Ebury, a subsidiary of Santander.
Professor Yu Xiong, Fellow
- Prof. Yu Xiong is the Chair of Technology and Operations Management in Newcastle Business School of Northumbria University. Over the period of this appointment he has held the responsibility of Co-Director, North East Innovation Observatory (led by North East Local Economic Partnership), as well as Director of Enterprise Engagement.
Dr Srinivas Yanamandra, Visiting Fellow
- Dr Srinivas Yanamandra is Chief, Compliance at the New Development Bank (NDB) Headquartered in Shanghai. NDB is established by BRICS member countries to mobilize resources for infrastructure and sustainable development projects in BRICS and other emerging economies and developing countries.


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by Robert Maxwell
Q: I'm 34, and recently started weight training for the first time. I'm seeing some strength gains, but feel I'm falling short on the nutrition side. I know I need to eat a high-protein diet to build muscle, but beyond that I'm totally confused. I hear guys at the gym talk about "bulking" and "cutting", and am not sure exactly what they mean, or which one I should start with. I'm 5 foot 10, 190 pounds with no visible abs. My goal is to build more muscle all over my body, and have a 6-pack. Can you help?
A: Great question! Proper nutrition is vital. Without it, your progress will be extremely limited, even if you're training properly. Most experienced trainees agree that nutrition is responsible for about 60% of your results, and training 40%. That's why knowing how you should eat is crucial.
The terms bulking and cutting were made famous by competitive bodybuilders, who have an off-season and a competition season. During competition season, they try to get as lean and defined as possible, losing body fat while maintaining all the muscle they've built in the off-season. This is known as cutting. When competitions are over, they usually start bulking in an effort to add more muscle, plus some unwanted body fat which they'll try to burn off as they approach competition. This approach works fine for competitive bodybuilders. Trouble is, most guys don't want to go through a constant cycle of extreme weight loss and weight gain every year. Most guys want to look good all the time while eating in a way that's sustainable year-round. How do you do this? Smaller, less extreme cycles of bulking and cutting.
Bulking means eating more than you burn (a calorie surplus) to build muscle and increase bodyweight. Cutting means eating less than you burn (a calorie deficit) to lose fat and decrease bodyweight. You might be wondering why you need to eat differently for muscle building versus fat loss. The reason boils down to the laws of physics. You can't add mass to your body if you're not eating more calories than you burn – a surplus. Likewise, weight loss is impossible if you're not in a calorie deficit. There are no exceptions to the second statement, but a few to the first. Since you're new to training and don't have a 6-pack, you're likely carrying some excess body fat. I recommend starting with a calorie deficit. Since your body is relatively untrained, you will probably enjoy some "novice gains" – short term muscle growth despite your calorie deficit. This won't last long, so enjoy it while you can. As you get leaner and your body adjusts to training stress, you'll find it increasingly difficult to build any muscle without being in a calorie surplus. Eating at a surplus will allow you to build more muscle, but will also inevitably mean gaining some fat. Weight training helps minimize this fat gain, turning as much of your surplus as possible into muscle. Eventually though you'll need to switch to a deficit when your body fat gets higher than you'd like. So how do you tell if you're in a calorie surplus or deficit? Counting calories is probably the most accurate method, but also the most annoying. There's a simpler way which I explain in this article.
Now to answer your main question: when you should switch between bulking and cutting. The answer is expressed in body fat percentage – the percentage of your total bodyweight that's made up of fat. At 10% body fat, most guys start to have a visible 6-pack. Most bodybuilders compete at 4 – 7 % body fat, which is VERY lean. Higher than 25% body fat and you're definitely too fat. As a general guideline, guys interested in looking fit and muscular should aim to stay between 10% and 15% body fat. There are several ways to measure your body fat percentage. Body fat calipers are one of the cheapest and easiest. You can buy them online for a few bucks. Hydrostatic weighing is a more accurate, more expensive method that involves being dunked underwater and measuring body density. In practice, I've found the best method is to simply make an educated guess. A Google search for "body fat percentage chart" can help with this. Just don't worry too much about it. It's easy to obsess about body fat percentage, but in my experience this does more harm than good.
You're right about protein – you need to eat lots of it to build muscle. The optimal amount is about 1 gram per pound of bodyweight. This applies whether you're bulking or cutting. Since you'll be losing some fat, start by aiming for 180 grams of protein each day, 10 pounds less than your current bodyweight. Get that protein through high quality natural sources like eggs, beef, chicken, pork, cheese, etc. You can also supplement with whey protein shakes after workouts, which make it easier for lots of guys to hit their daily protein goals without stuffing themselves with so much food they feel sick. So how do you know how much protein is in your food? Nutrition info on the package is a great place to start. Nearly every food in the grocery store comes with a complete nutritional breakdown printed on the package. If you've never paid attention to this, it's time to start. The information is there for a reason. You won't reach your goals if you're in the dark about what you're eating. When it comes to food, knowledge is power. Since protein consumption should be consistent whether you're bulking or cutting, as should dietary fat consumption, that leaves only one basic nutrient which will go up or down as you bulk and cut – carbohydrates. When you're cutting, create your deficit by eating fewer carbs. When bulking, achieve your surplus with more carbs.


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Early on we find Mohan addressing the press in NASA about cities his initiative would have an impact on. He goes about, " San Francisco, Latin Mexico, New Delhi…" , dispassionately. Delhi doesn't resonate ethnic familiarity. It's another piece of geography. A mere statistic. He's as Indian as a Mira Nair movie.
The very mention of India in a press conference- after returning from a trip there – towards the film's closure, unsettles him. It's no mere "another" country anymore. It's his; he its. It's the pin that made contact with his carefully cultivated American bubble. Swades is bookended by these two press conferences. It's the story of a man's search for his mother, that ends in his motherland. It traces an individual's metamorphosis from being a condescending first world citizen to someone crushed by the stench of third world reality, which was easier to digest as editorial observations over English breakfast.
Where do I start? Do I talk about the audacity of the role reversal employed, where the leading lady is chivalrously let to tie dhoti to an almost emasculated hero; who's regarded as a deity of fluffy romance in the country's heartlands. Or do I talk about the spectacle, simple thoughts are translated into onscreen like the "Yeh Tara, Woh Tara" song sequence. Just a few nimble limb movements here, a few facial sparkles there. A song with stars as metaphors under a night sky sprinkled with glittering stars, rendered by a nimbus star in an ominous form. It's as transcendental as poetry gets on the big screen.
Neither the obscene budgets nor the more obscene promotions(hawking) of these days were there to flex, but he was nonchalantly wearing his superstardom like a good perfume. His charm was organic, not laboured. If Khan's the film's face and heart, Rahman's music is the pulse and soul. Rarely do we get a musical score that follows the story like a solicitous shadow, never once intending to precede or side step for attention. It grows with the protagonist; melting with him; simmering with him; hoping with him and hurting with him. It fashions the western finesse to the eastern sensibilities of the film's milieu. Swades is a fine example of what happens in a legitimate marriage between the song and dance trope and narrative dexterity.
And a special mention, actually a very special mention to Gayatri Joshi. The deadpan way in which she competes with SRK's calculator, her implosive consent to his boisterous overtures, her outbursts of child ego while being possessive of Kaveriamma or the dollops of grace she adds to the chiffon saris. She brings so much dignity to Geeta, doing more to the role than it does to her. Not often do we get an actress who makes us feel guilty in a wet dream.
Mohan's starting to scratch beyond the surface of paper patriotism, when Kaveriamma sends him to collect rent arrears from a farmer. To him it's just an expedition, another rustic journey to a rudimentary hamlet . But she knows more. She knows it would make him go off the deep end on a journey of self discovery. On his way there he travels on a boat, standing with a glint of amusement in his eyes, distant from the other modest passengers. He doesn't disrespect them. He just doesn't belong.
He meets the farmer, through him meets with every ugly truth inundating a nation- poverty, casteism, apathy – he only knew of at an ethnicity and number-of-rivers basis till now.He came to India with first world problems like guilt from not being able to stay in touch with his foster mother. His project in NASA addressing the issue of global water scarcity that hitherto swelled his chest slowly fades away to inprominence as he gazes skywards, from the ground reality of a third world peasant's backyard. A young boy sprinting helter skelter, to sell water for 25 paise adds further salt to his wounded soul.
On his way back, he returns a different man on the same boat. He's humbled by the guilt of ignorance about a country he claimed to be a part of; humbled by the knowledge that the "humble" lives led in its heartlands was in fact euphemism to the collective sufferings. Legs folded, he's seated among the other modest beings on the boat. The distance between them had crumbled. In fact it now feels like a crime. "They" becomes "we", as he becomes Indian.