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I found it slightly disorienting to wake up on the floor of a room that was bare except for my suitcases, my bedding and me. I was in the front uppermost western room of the main house and I was rapidly concluding that whatever the airspace between me and the house next door, it was probably not enough. I was quite happy to get up, dress and go in search of breakfast. I found Master Que in a room next to the main house's kitchen dishing up rice from a rice cooker. Sambal and pickled vegetables sat in serving bowls on the table.
I groaned, then apologised, "I'm sorry, I didn't even think about putting on the rice cooker before I went to bed last night."
"I assumed that you would be rather occupied with starting school and house moving matters," replied Master Que calmly, "so I decided to run the kitchen for the next few days. Once you have a routine we can work out a division of household labour that suits us both."
"Thank you," I said humbly. "I should take their morning rice to the household shrine."
"Here's a bowl for them." Master Que handed me one of our set of four. "Why are you so punctilious about someone else's family shrine?"
"Well, technically we're their guests while they're still in residence." I added rice, sambal and pickles to the bowl. "And one side of my family is deeply anxious about propitiating the ancestral spirits while the other takes great pride in their ancestors."
"So, where does that leave you?" Master Que poured me out a cup of tea to take to the shrine with the food.
"Anxious not to offend the resident enshrined spirits by ignoring them. Besides," I flashed a smile at him, "did you see how many of them were scholars? Maybe if I take care of them while they're still here then they'll put in a good word for me at exam time."
"Jog the markers' hand and give you a few extra marks?" Master Que gave me a rascally smile back.
"More that the questions cover the parts of the material that I've learnt best, although I'll take a hint on which particular bits to study," I told him.
"I'm sure they'll appreciate that you expect to do the work," laughed Master Que. "Now, go attend to them, then come back and see to yourself. You do have places to be this morning, after all."
So I honoured the Lao family ancestors and then had my own breakfast. While I was eating my rice and sambal I described the gi-trails I'd seen in the staff fight to Master Que.
"I thought I liked that boy," he commented to me over the steaming cup of brown liquid in his hand. "It sounds like he could have been one of us, but if his heart lies with the stave I can't fault him for that. Of course, in the old days there were people who did both. I remember my first teacher telling me the stories about Sing Choi and Tuan Gao when I first went to live with him and still needed comforting to get to sleep. They were both sorcerers but Sing Choi was a sword master and his friend Tuan Gao was a master of the man-long staff, the gun. They used to roam around Baoding province thwarting the machinations of Lord Chu when he was trying to seize the position of Regent for the infant Solar Emperor."
Diverted, I remarked, "I grew up two provinces over, but I've never heard of Sing Choi and Tuan Gao. Did anyone ever write the stories down?"
Master Que looked much struck. "I really don't know. It's never occurred to me to wonder, and they were very good stories, full of daring do and adventure. Come to think of it, I'm not even sure which incarnation of the Solar Emperor it was who was a child at the time. His mother was called Han and she'd been born a Chu, so being head of her birth family and of higher status than her husband's family head was Lord Chu's claim to the Regency. Aside from that…" He made a nothing gesture with his hands.
"If you write it all down, then there might be enough in there to work it all out," I pointed out.
"And it would give me something to do as a break from dealing with organising aspects of your career," said Master Que meditatively before he quickly added, "Not that you're being a problem but there are several individuals I'd like to have understand that I'm not just waiting around for them to get back to me. Bruiting it around that I'm writing a memoir of sorts might be just the thing…." He stroked his chin in a manner that me wonder exactly what he was contemplating.
On that note I finished my breakfast, gathered up my things and set off to walk to university for the first time.
The walk took what I expect for about one and a half li, some of it downhill. Given the steepness of that downhill piece, I expected the walk home to take a little longer.
My morning was scheduled to be talks from the various services available to students on campus, counsellors and so forth. For this we were bundled into large groups with about half of the year's student intake and the presenters circled the campus rather than having multiple thousand students milling around during the presentations. I, and everyone else who'd picked up a place in the final sweep of offers, were assigned to a quaint, eight-sided lecture room in the Tang Jet Building down on the southern boundary of the university. On my map it said the building was used for astrophysics and astronomy, even though it was on the opposite side of the campus to the rest of Physical Sciences. On the sign outside the building where the faculty affiliation was noted it read, 'The expanding universe.'
The acoustics of the eight-sided room were really very good, particularly as it was clear that it had been built for something else. If you looked, you could see that the walls of the room had once been external walls and the floor had that slightly rough textured finish you find in older stone-paved open spaces. I was sure that the room had once been an open courtyard, but how long ago I had no idea. The lecturer's stage along one wall somehow looked as if it might have been part of the original architecture and it certainly allowed the diminutive lady from Student Services to command the room as she spoke about the advocacy, non-academic activities and other support services they provided for the students in return for the annual fees they received from all of us.
We had a short break and then it was the turn of the university's Counselling Service and the assigned chaplains to talk to us. I hadn't thought about the religious aspect of mental support, but I was surprised to find that there were no less than six religious lined up to talk to us about faith-based support. There was a temple priest, an orange robed monk who was actually a nun, a grey robed monk, a wandering priest and a Shimba spirit talker. Nothing really unusual there. The sixth religious, however, wore a northern suit of clothes in black with a white shirt and a long black strip of cloth tied around his neck. He was also the most northern looking person I'd ever seen with almost white hair, pale skin, a nose that made the eagle beak given by cartoon satirists to certain northern politicians look normal, and about six chi in height.
He spoke with a heavy foreign accent that I couldn't place and introduced himself after the others had spoken, "I am Fraternal Brother Timothy Franklin, an ordained missionary of the Reformed Kirk of Alba and Lyonesse. We believe in the birth and resurrection of the Son of God, the forgiveness of sins, the communion of saints and the life everlasting." He paused and scanned the audience while we just sat there, then gave a small laugh, "Yeah, I'm not from around here. My faith doesn't officially believe in spirits, sorcery, or reincarnation but if that sounds to you like I stick my fingers in my ears and hum to myself so I can ignore what's going on around me, I assure you that I listen when people come to me for someone to talk to. I can keep confidences, I can come with you to provide moral support if you need to go to someone else to get help, and I can mostly refrain from passing judgement – but I will have views on murder and crimes of violence." Something caught his attention, perhaps someone had put a hand up, and he asked, "Yes?"
A clear male voice called out, "Isn't murder a crime of violence?"
The Fraternal Brother answered, "Physically, not always. Consider the matter of poison. Morally, ethically and intellectually, I would say yes," the other religious on the dais nodded in agreement, "but your views might vary. I'm open for discussion over a cup of tea." He looked around the audience, "Well, that's me done – I'd better let the Counselling Service have their slot now."
As the Counselling Service outlined what they could do for us, and gave a warning about rogue therapy providers with northern affiliations and training, it occurred to me that Ti Mo might be lonely, being far from home among people who didn't believe what he did.
We had a short break after that session while we stood up, stretched and waited for the final presenter for the morning, who was to speak on scholarships, bursaries and loans, to arrive. We were still standing around when an elderly man in scholars' robes entered and took the dais without an introduction from the staff member who'd been running the morning for us. He hailed us all cheerily with, "Good morning! Please take your seats! I'm Professor Hu Kun and welcome to Cosmological Astrophysics. It's good to see so many of you joining us this year!"
He was so certain and so senior that the habit of respect made us sit and I, for one, started taking notes. Professor Hu ran through the course assessment program and started in on his subject matter. I found it, or the professor's presentation, fascinating and had almost half a page of notes that was mainly a copy of his diagram before the morning's organiser re-entered the room and dashed up to the dais to interrupt the professor.
"But this is my lecture time," he protested. "These must be my students."
"Professor Hu," the administrator said respectfully, "lectures don't start till next week."
"They don't?" He looked around the room, "Oh, dear. I am so sorry." He looked confused, sorry and a bit embarrassed, "I'll just get my things and get out of your way."
In the corner of my eye I saw someone with a long ponytail stand up and bow. "Cheng Mu, First Year Physical Sciences, Professor. What year do I need to be in to do this course and what are the prerequisites?"
Professor Hu immediately looked brighter, "Oh, you're interested? Really? Well it's a third year course, and if you, and anyone else who's interested, come to my office on the second floor after you're finished here, we can discuss requisites and study paths." He paused as he picked up the last of his things and then added, "I'd be happy to see anyone who thinks that they might want to sit in on the lectures then as well," before scurrying out of the room.
The financial speaker prefaced her talk by saying that she was sure we all knew that the major scholarships for the year had been awarded before we'd even gained our places at the university. She pointed out that there were a whole range of additional financial boosts, including certain part-time low level assisting positions in various faculties that were only available to scholarship holders. At that point, frankly, I wondered why she was talking to us. Then she started talking about the various prizes and awards available during the year that specified that you couldn't be in receipt of one of the scholarships or bursaries that we'd missed out on. It was a surprising long list. Particularly when you added on the things we were as able to enter as anyone else. I wound up with half a page of notes and hoped that several dates linked to tests and essays weren't going to conflict with other things I already had to do.
I realised that I am sufficiently my father's daughter that I wanted to be able to show off my own academic prizes.
After the financial talk finished, we were free to go to whatever was our lunch schedule. However, I made my way to the second floor to find Professor Hu's office. I wasn't alone, there must have been about twenty of us, including Cheng Mu. Most of them were Physical Sciences students, although one was a Classical Studies student who was interested in philosophical cosmology. There were a few students whose interest was in astronomy and astrophysics but had been admitted to courses that weren't Physical Sciences, and then there was me. I was the last one in the his office and Professor Hu looked at me over his reading glasses that he'd put on when he'd started flipping through course guides to show people what they could do. "And what about you, Miss?"
"Sung Nai, Professor," I bowed. "I'm an Earth Sciences student, and I would have liked to have sat in on your lectures but they are on at the same time as my Philosophy tutorial."
"I'm afraid that's the only time slot I'm giving that course in," replied Professor Hu, "but what did I say to interest an Earth Scientist?"
"I'm also a gi student," I explained and opened up my notebook, "and your diagram is almost the exactly the same as the one in Breezes on the Celestial Plain when Wu Jen is talking about energy relationships."
Professor Hu sat back in his chair. "Ah, you're a sorceress, and potentially a learned one if you're already reading Wu Jen. Do you believe that the world is an illusion?"
I replied, "I'm a professional gi fighter, and I believe that the world is real but our perception of it is limited and we create a plausible illusion in our minds to cover the gaps left by our senses." I grinned, "But treating perceived reality as an illusion can be a useful tool, on occasion."
"A combat sorceress then," Professor Hu corrected himself with good humour. "I suppose if you're doing Earth Sciences then you're probably Hoshun?"
"Yes, Professor, I am." I asked, "You're not going to call me a sorceress in front of people are you? I mean I know I am, intellectually speaking, but there's a lot of baggage with that these days."
"Of course," Professor Hu nodded, "it's not that long since being a sorcerer could get you killed. However, if you want to explore the similarities between current thoughts on energy relationships in physics and the principles in gi, I'd have to refer you to some of the postgraduate supervisors over in the main Physical Sciences campus. Over here we're much more involved in determining the shape of the universe."
"Wouldn't that depend on how you were looking at it?" I have no idea why that came out of my mouth.
"Where-." Professor Hu stopped speaking and then started again, "No, you don't mean from where you're looking, you mean what you're looking with, don't you?" He beamed at me. "Come and see me next week and I'll have a name or two for you to talk to. Now if you'll excuse me, I have to go and complicate the lives of some graduate students and I'm sure that you have a luncheon you're supposed to be at." With that he ushered me out of his office, locking his door behind us.
I went down the stairs to the ground level and left him walking down the corridor happily humming a show tune.
This is now followed by In Which Orientation Finishes Without Anyone Dying.


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Four fire engines and 21 firefighters and officers were called to a fire at a shop with flats above in High Street, Walthamstow.
Part of the second floor flat was damaged by fire.
The Brigade was called at 1815 and the fire was under control at 1921. Fire crews from Walthamstow and Leyton fire stations attended the scene.
The cause of the fire is under investigation.

subset: commoncrawl


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Five Must-Visit Reasonably Priced Cities for your U.S. Travel Bucket List
"Secure your own mask before assisting others."
– Common Pre-Flight Instruction
Remember that scene from "Up in the Air" when George Clooney's character is schooling Anna Kendrick's character on the art of moving quickly and efficiently through airport security? He warns her to steer clear of families with small children (never seen a stroller collapse in less than 20 minutes) and old people (their bodies are littered with hidden metal). He rolls his eyes at her lack of expertise as she's being wanded, and he's already moved past the TSA screening area.
This has been my life for the past five years.
Well, minus the flying around the country ruthlessly firing people and existing solely to earn one million frequent flyer miles part. My job is a hell of a lot better than that, but it does involve a ton of traveling.
How often do I travel?
Let's just say that last year I was able to earn the Southwest Airlines Companion Pass without any bonus points or travel hacking. That's the equivalent of 100 one-way qualifying flights or 110,000 qualifying points. The last time I purchased a flight was three years ago to my best friend's wedding in Italy.
Luckily, I've had an insatiable case of wanderlust for about as long as I can remember. I've visited most of the United States (all of the continental states except for New Mexico and Wyoming) and most of the big cities in Canada. While I haven't loved every place I've visited, traveling for work has provided me with the unique opportunity to see many places FOR FREE that I would never have otherwise bothered with.
Like most folks, I adore visiting Chicago, San Francisco, New York City, Austin, Portland, and all of the other large, amazing, and popular cities that have earned their reputations for a reason. These are the places that your high school and college friends have moved to, places with the most hip and unique neighborhoods, places that are able to sustain the most innovative restaurants and bars, and the places that are the easiest to get to.
But what about the smaller, less expensive, but still very cool cities that don't get the same amount of time in the spotlight? Below I've compiled my top five must-visit reasonably priced cities for your U.S. travel bucket list.
1. Madison, WI
Madison is one of my favorite midwestern cities (second only to Chicago). It's walkable, bike-friendly, impeccably clean, and it's located on an isthmus! It's a liberal college town with a fantastic arts scene, unlimited outdoor activities, and has one of the largest producer only farmers' markets in the country. It also boasts more restaurants per capita than anywhere else in the United States.
Selected highlights: Olbrich Botanical Gardens, Wisconsin State Capitol, University of Wisconsin-Madison Arboretum, Lake Mendota, Ice Age National Scenic Trail, Madison Museum of Contemporary Art, Barrymore Theatre, Dane County Farmers' Market.
2. Louisville, KY
Best known for hosting the Kentucky Derby and the gateway to bourbon country, Louisville is a quirky and historic foodie town with a thriving arts scene. The French influenced city has a creative spirit and an amazing collection of restaurants.
Selected highlights: 21c Museum Hotel, Speed Art Museum, Locust Grove, Old Louisville, Muhammad Ali Center , Urban Bourbon Trail, NuLu East Market District, Louisville Slugger Museum, Kentucky Museum of Art and Craft .
3. Asheville, NC
Nestled between the Blue Ridge Mountains and Great Smoky Mountains, Asheville is a laid-back city with a crunchy community vibe. The city has an impressive restaurant scene with an emphasis on local ingredients, kickass rock clubs, endless outdoor activities, and the largest private home in the United States. To me, Asheville is the ultimate hideaway.
Selected highlights: Biltmore Estate, Chimney Rock Park, The Orange Peel, Blue Ridge Parkway, Basilica of Saint Lawrence, North Carolina Arboretum, Craggy Gardens, River Arts District , Botanical Gardens at Asheville
4. Tucson, AZ
A city of enormous natural beauty, Tucson has continually attracted all kinds of creative types who are inspired by a quieter life in this sprawling desert town. It's a sleepy college town known for it's vast natural beauty.
Selected highlights: Hotel Congress, Saguaro National Park, The Barrio Neighborhood, Pima Air & Space Museum, 4th Avenue, Rialto Theatre, Arizona-Sonora Desert Museum, Sabino Canyon, Mission San Xavier del Bac
5. Des Moines, IA
Des Moines is another midwestern city that I've always enjoyed visiting. The capitol city and cultural center of Iowa, Des Moines is a friendly place that values agriculture and the arts.
Selected highlights: Capitol Building, Iowa State Fair, Salisbury House & Gardens, Hoyt Sherman Place, Living History Farms, Pappajohn Sculpture Park, Des Moines Farmers' Market, American Gothic House (located about an hour and forty minutes southeast of Des Moines)
Readers: What unique and super cool smaller cities do you think deserve more recognition? Why?
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Discussions — 29 Responses
Income Surfer
Your top two are outstanding. Madison has a great feel, in a clean urban setting. Our best friends live there so we love to go….only in the summer!
Louisville is great too. I really like how they converted the floodplain in town into passive parks and ball fields. Great urban planning!
Travis @debtchronicles
I live in the midwest (Rochester, MN) so I was excited to see you mention cities in the midwest. You should come to Minneapolis/St Paul sometime….hey we have the Mall of America! 🙂
John @ Frugal Rules
Great list! It has been a few years since I've been to Madison, but have always loved it and what it has to offer. We live in Omaha and have been to Des Moines a number of times and really enjoy it – it is good size and plenty to offer. In terms of places I think are overlooked, I enjoy Bozeman, Montana. My Dad moved there a few years back and it's a gorgeous place.
I absolutely love traveling to new cities, no matter how small or obscure they may be! Actually, the less touristy a place is, the more interesting to me. I made a brief stop in Madison on a cross country road trip and loved what I saw. Olympia, WA is very cool and left an impression on me, as well.
Anneli @thefrugalweds
LOVE, LOVE, LOVE Kentucky! I def second that 🙂
Love Santa Barbara AND Monterey in California.
This is a great list (and totally up our alley.)
You don't have to travel very far to visit somewhere interesting and fun.
Probably next on our travel list in the US is a food tour of Chicago. I love how all these great cities also have such a distinct and amazing food culture!
Great list! We would like to visit Kentucky in the near future. My husband likes bourbon and I like horses!
Flannel Guy ROI
Louisville is my hometown! Represent! I have plenty of recommendations there. The 21c gallery is great. Frankfort ave, bardstown rd, new lou (market street) are all good areas. Definitely quirkier than people would think. And apparently it attracts and retains more young people than a lot of other places, so thanks for listing it here (http://www.theatlanticcities.com/jobs-and-economy/2012/09/portland-really-where-young-people-go-retire/3316/).
If only it wasn't so damn muggy, although it probably isn't much different than cashville, tn 🙂
Go cards!
The Phroogal Jason
Asheville is definitely a fave of mine. I actually never heard of it until I was sent there for work and it's definitely affordable and fun city.
Ryan @ Impersonal Finance
I love Des Moines and Louiville. And call me crazy, but Omaha is one of the most bucolic urban areas, very quaint, but modern. I love it. I think in Arizona, I would have gone with Flagstaff (bad Tucson experiences). Its totally underrated. It's got mountains (with actual snow) and the hippie vibe there is huge which isn't necessarily a plus, but it translates into a lot of boutique shops that don't have a commercial feel, which I enjoy. Great list and idea, Addison. I think the next mini vacation we take is going to have to be to Asheville- not to far from Mid TN.
I've heard nothing but good things about Madison, WI. I would love to go there!
I've been to Tuscon… way too hot for me =p
Dividend Mantra
Haven't been to any of these cities, but have heard great things about both Madison and Asheville.
And I'm with you on Chicago; it's a really great city. The southside is a bit rough though. Every time I would drive up to Chicago I'd always be awestruck at the way the city just rises up out of the ground. It's breathtaking, especially at night.
Best wishes!
NZ Muse
We mainly stuck to the big cities while road tripping the US, but quite liked Burlington and Flagstaff! Also San Diego though not sure if that counts as small.
Well Heeled Blog
Seconding Monterey and Santa Barbara. Also love San Diego and Boston (although that's a big city).
Throwback Thursday | Object Wealth
[…] 4) Cashville Skyline lists the 5 must visit reasonably priced cities for travel […]
All of these 5 destinations are so great. I would want to visit Des Moines, IA especially for the dact that I apprecieate agriculture of arts so much and I heard a lot of great things about this place. I wish to be here with my family soon. Thanks for sharing!


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SOUTH BERWICK, Maine — The town's open council seat has now been filled.
SOUTH BERWICK, Maine — The town's open council seat has now been filled.
Russell Abell, 41, won Tuesday night's special election by garnering 225 votes to his opponent Paul Steinhauer's 140 votes, to become South Berwick's newest elected official.
"I'm very excited and pleased the town has selected me to be their next town councilor," Abell said. "I'm appreciative to my wife, Mimi, and to my children, who encouraged me to take on this responsibility."
Town Clerk Barbara Bennett said 367 of the town's 5,261 registered voters, roughly 7 percent, turned out to cast their ballots.
"It's nice to have a full council again," said Town Council Chairman Gerald MacPherson Sr., who was on hand inside the Town Hall auditorium to hear the results of the special election.
MacPherson said he was pleasantly surprised by how many people turned out for a special election, but noted that the posts held by Abell and John Kareckas would be available in the next election if Steinhauer wanted to run again.
"There's always November," he said.
Those are the exact words Steinhauer used when he discussed his future in South Berwick politics.
Steinhauer, 55, said he was "leaning toward" running again in the town's next election, but in the meantime, he said would remain active in town affairs.
"I think it's important for town councilors to get the input from the residents," Steinhauer said.
Despite the loss, Steinhauer said he was happy to see the high voter turnout.
"I knew no matter who won, it would be a new face for South Berwick, which is good," he said.
Speaking about his opponent, Abell said, "Paul was very gracious and a great candidate and knowledgeable on what is going on in the town."
In the six weeks leading up to the election, Abell said he received a lot of feedback from residents through his door-to-door campaigning.
"A lot of people shared concerns and offered solutions to problems facing the town," he said.
The January special election was called to fill the remaining term of former Town Councilor David Burke, who resigned last September after being charged with felony burglary.
Abell said he plans to run for re-election when his term ends in November.
Only minutes into his new role, Abell was asked by his 9-year-old son, Marcos, what he planned to do as his first official act as town councilor. Abell replied, "I'm looking forward to starting to work on the business of the town."


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SWAT team storms Hawaiian Gardens home in search of shooting suspects
The Los Angeles County Sheriff's Department SWAT Team came up empty-handed after storming a home in Hawaiian Gardens in search of suspects in a shooting.
KTLA reported that the SWAT team stormed the home on the 22100 block of Seine Avenue shortly before dawn Saturday after receiving a report of an armed man barricaded inside. Team members tossed flash-bang and tear gas grenades through the second-story window before storming the home, but found no one inside.
The SWAT team was seeking three suspects in a Friday night shooting in the area that injured one man. Two of the suspects have been identified as Jesus Castillo and Roberto Estrada, but sheriff's officials did not release the men's ages or where they were from. The third suspect has not been identified.
A sheriff's spokesman said the victim was in stable condition.
Shotgun attack sends Anaheim man to hospital
Firefighters free boy trapped in boulders at Orange County beach
Push-to-talk cellphones no longer exempt from hands-free driving law
-- Abby Sewell


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Chelsea FC and Brazilian football wunderkind Oscar dos Santos Emboaba Júnior has collaborated with watchmaker Titan Black on a new iteration of the classic Rolex Milgauss to help raise money for London's Great Ormond Street Hospital (GOSH).
The limited edition Swiss chronometer features a lightning-bolt-shaped second hand and hours marked in Chelsea blue on a black dial, while its black carbon coating is made using military-grade particle technology that is eight times more scratch-resistant than standard steel. Each of the 25 watches comes with a vachetta leather and white suede-lined wallet and box. GOSH – home to the UK's largest paediatric research centre – will receive £1,000 from every sale, which will support the hospital's refurbishment, help buy life-saving equipment and fund studies into new treatments for sick children in their care.
Culled from How To Spend It


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6 Top Trends to Enhance Your Car
We all know that feeling of having something for a few years and then wanting to trade it in to get something newer and better. We always want the newest and what is best! But when it comes to your car, you don't have to trade in after a few years to get an upgrade. There are other ways you can make your car stand out and look sportier on the roadways. Rather than just getting a new car, you can soup it up a little! You can add your personality and uniqueness into your car.
1. Switch your engine's air filter to a high-flow reusable filter
One minor change you can make to your car is to switch your engine's air filter to a high-flow reusable filter. A reusable filter is better quality because it does not get clogged as quickly as your stock filter. The regular filter found in your car needs to be changed annually because it is made out of paper. The high-flow air filters can be changed much less frequently. A small change, such as this one, can enhance the performance of your vehicle. The high-flow air filters give your engine cleaner air, which enhances your rides fuel efficiency and horsepower.
2. Add a spoiler
Adding a spoiler to your car will give it a sportier look. They are generally attached to the back of the vehicle on top of the trunk. Spoilers not only give your ride a sporty look, they improve the performance of the car because they improve the airflow around the vehicle at fast-paced driving. They make the car more aerodynamic. There are four different types of spoilers to choose from for your vehicle: lip spoiler, wing spoiler, pedestal spoiler, and front spoiler.
3. Updating your stereo
If you have an older vehicle, there are more benefits to updating your stereo than just for the looks. Many of the newer stereos offer Bluetooth capabilities, which is a huge perk. You will be able to answer phone calls through your car's stereo system! This is much safer than answering your phone and talking on the phone while driving. It also eliminates your chances of getting a ticket. Do some research to find out what stereo systems your vehicle is compatible with before attempting to upgrade
4. Personalize your car mud flaps
Something that will really help personalize your car is mud flaps. Mud flaps are not just used for off roading. They can actually prevent small stones from flying up and chipping your paint job when you are driving. You can order a stylish set or a set that has your name on it in order to give your car a little bit of your own personality!
5. Style your floodlights
Floodlights are also great for anyone, not just SUVs. They are great for any drivers who typically drive in unlit areas. Whether you are driving through the forest for a fishing trip or you just always take the backroads, floodlights would be a safe upgrade for you! They also upgrade the appearance of your car without changing too much! There are a few different styles of floodlights – the ones that run across the top of your windshield and sit on your roof or go across the grill of your car.
It's nice to get creative with your car, but be aware that any changes you make in an attempt to personalize it, can depreciate its value. If you plan on reselling your vehicle at any point, the best way to keep the value is by keeping it as close to stock as possible. If you are still wanting to make some changes to your car, they should be very subtle. Before making any modifications, research your car's make/model/year to find out compatibility. Take into consideration the pros and the cons of the modifications you are making, especially if you do plan on reselling your car.
6. Download Essential Mobile Apps
Sometimes before you make an upgrade to your vehicle, you want someone else's opinion. You want to be "in the know" of different car trends. Well now, there is an app for that (or a few)!
Car Maintenance is an app which keeps track of your car's service maintenance. This app easily allows you to keep track of when you need to get your next oil change just by simply inputting the date and mileage of your last oil change. It is so easy to lose track of when you need to bring your car in for service with how busy your schedule can be every day, but now this app keeps track for you! You will be notified any time a service is overdue. This app is ideal because keeping up with your car maintenance is so important to your safety! Giving your car its' regular check up only ensures that you will be driving as safe as possible.
Garage Buddy is your one stop shop for car themed calculators, converters, and tables! The best part is that it is literally like your "garage buddy" that you can keep in your pocket! If you like to get your hands dirty when you need to have work done to your car, then this is the app for you. How-to guides and tutorials for garage tools and replacement parts are all included in this app. There is a whole conversion section which can assist with speed, distance, volume, torque, weight and pressure conversions. The notes section is extremely useful to record information about your car, such as part numbers, oil weights, etc. If you need to go to the store to purchase any parts, you will have all the information you need, readily available!
If you are looking to purchase a new or used car, TrueCar or The Car Connection are your go to apps. The TrueCar app helps buyers connect with a network of new car dealers across the U.S. so they can compare prices and find deals based on real-world purchase prices. The Car Connection app is free to download and makes it so easy to research your future car. You will have access to search over 2 million live local classified listings and also connect with local new and used car dealers. Find out some of the best buying tips, too!
To connect with other car enthusiasts like yourself, check out Automotive Forums. This message board allows you to search different topics on your specific vehicle make and model to find out what other questions or issues people may have had. Chances are, if you have a particular question about something in your vehicle, you are probably not the first. This is a good resource to try to find the answer yourself, especially if you enjoy trying to fix any issues that may come up with your car! Aside from boards dedicated to specific vehicle make and model, there are some fun boards, such as Automotive Art, Car Clubs, and Classic Cars. This is the perfect opportunity to expand your knowledge and learn something new. There is something for everyone looking to get involved and feel connected to other car enthusiasts!
Whether you are looking to make some minor upgrades to your car to enhance the safety features or you want to go all out to personalize your ride, there are some factors that need to be considered. You now have an insight to some of the best mobile apps and sites to get the information you need to improve your car and connect with other motor enthusiasts.


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Royal Docks E16 Professional Security Systems Services
Need someone to upgrade your access control system? Locksmith Earl is here for you as a provider of professional access control system installation and maintenance services in Royal Docks E16. We deal with many home and business security systems. Our professional and highly skilled installers are well equipped and ready to resolve any kind of security issue. When you become one of our customers, we give you:
- 24/7 customer care service
- emergency and same day repairs
- repair or upgrade of existing access control systems
- the latest access control technology
Book our professional access control services on 020 3404 1580 or online here.
The manufacturers of access control technology
We work with approved suppliers and leaders in the world of access control systems. Here are some of the suppliers we prefer to work with:
- Samsung, Bell, Panasonic, Bosch
- BPT, Keri, Nedap, Sony
- Elvox, LT, Auta, Fermax
- Farfisa, Videx, Urmet, Videcon
- Bitron, Siedle, Comelit, Paxton
To make the most of the professional access control services by our company, call now.
What you need to know about our access control company
Locksmith Earl has been serving private and commercial customers with professional access control solutions in Royal Docks E16 for over a decade. We offer different security services, so we can meet any need regarding locksmith, CCTV, access control and burglar and fire alarms. By calling us, you will get a one-stop shop service. Our vetted and experienced engineers will be able to give you a professional advice on the best solutions for you.
Among our customers there are private residential homes, as well as hospitals, offices, schools, airports, business premises, retail outlets, police forces, industrial properties, apartments, local government, sports clubs and others.
A list of our access control services
You can book one or more of these access control services we offer:
- Intercom supplied and fitted - video or not, Wireless intercom
- Wired intercom, Entry phone installation, Master key systems
- Domestic Intercom repair, Commercial intercom repair, Fob-reader systems
- Biometric readers, Keypads - digital or not, Video intercom
- Swipe card systems, Fingerprint controlled locks, Door entry phones
- Intercom stations, New doorbell installation or doorbell repairs
Our access control services in Royal Docks E16
We can fit access control systems to traffic barriers, security turnstiles and automatic gates for easy control of car park access and other outdoor properties. We can install key-less proximity access control systems for your doors, and also keypad PIN entry systems, intercom door entry systems or a token reader. We can also offer you some other solutions such as biometrics installations which use fingerprint identification for access. We can provide number plate recognition systems for control into parking lots and garages. Our access control specialists can perform professional replacement or upgrade of security equipment of your existing access control system.
How to book
To book our access control services, dial 020 3404 1580 or fill out the contact form here. The customer care assistants are 24/7 there for you. You may book an same day, emergency service, or plan ahead and pick any day of the year. For urgent situations like lock outs, we can respond within 30 minutes, 24/7. Regular customers get preferential prices. If you book more than one service at the same time get a discount. Book now!


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Ke$ha has revealed that she had suicidal thoughts after photos of her allegedly engaging in a sex act leaked online.
The 'Die Young' singer confessed that she has no recollection of the incident and still isn't convinced it's actually her in the images.
She told Rolling Stone: "I'd never even thought of suicide before that. Would I ever resort to that? No, but I went three days without sleeping.
"I was hallucinating from lack of sleep, so my doctor put me on anti-anxiety medicine. It's still a daily struggle.
"I call my manager every morning and say, 'Is there anything negative about me in the news today?'
"I don't even know if that's me in the photo. I don't remember that situation... Not with blue eye shadow on! C'mon, I'm not a stripper!"
Watch Ke$ha in the video for 'C'Mon' below:


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Hafnium finished parts and the following size ranges are available with quick lead times, the highest of quality and the best pricing in the industry.
|.125″-4″ Thickness
|.250″-12″ Width
|Finished Parts:
|Custom made to order with quick lead times
|Rod: (Diameters)
|Sheet: (Thickness)
|.010″ – 4.00″
|Sputtering Targets:
|Custom made to order with quick lead times
|Wire: (Diameters)
|.003″ – .090″
Eagle Alloys has been supplying high quality metals to clients for more than 30 years now, and one particular type of metal that we currently carry is called hafnium. While it doesn't have many technical uses, it is often utilized to create control rods that are used for nuclear reactors. As an official hafnium supplier, we can provide you and your company with the hafnium you need, whether it be in the form of bars, rods, sheets, foil or wire.
Hafnium Wire
Eagle Alloys is the hafnium wire supplier that is able to provide it to you in a range of different diameters. At this time, we can provide you with wire for sale that is anywhere from .003" to .090" thick. We can also help you pick out the diameter that will work best for your specific needs, if you're not already sure what is required.
Hafnium Bars & Rods
Much like the hafnium wire we have in stock, we also carry hafnium bars for sale in many different sizes. You can get bars with a thickness between .125" and 4" and a width between .250" and 12".
The hafnium rods for sale through Eagle Alloys come in 10 different diameters. You can get access to hafnium rods with a diameter of .0625", .125", .250", .3125", .4375", .500", .625", .750", .875", or 1.00".
Hafnium Sheets & Foil
As a hafnium supplier, we can provide you with hafnium sheets cut to your specific thickness requirements. Our hafnium sheets supply includes thicknesses that run from .010" all the way up to 4.00".
If hafnium foil for sale is what you need, Eagle Alloys is happy to help you out. We are a hafnium supplier of foil that is .002" up to .009" in .001" increments. Just let us know what size you need and we'll make sure to deliver as quickly as possible.
Finished Parts – Custom Made Hafnium Designs Based on Your Specs
There are times when our clients need finished parts with custom-made hafnium designs based on their unique specs. The finished parts at Eagle Alloys are custom-made to order with quick lead times.
All of the hafnium bars, wire, bars, rods, sheets, foil and wire for sale through Eagle Alloys are of the highest quality and will arrive at your destination quickly when you order. We also offer some of the best pricing in the industry and know you will be satisfied with your purchase. Call us at 800-237-9012 today to place an order.


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With holidays coming up, I decided to put together three easy and cheesy bites, including this goat cheese and apple tartlet, to help alleviate the stress and prep of holiday entertaining. Click the pic to check 'em out.
Recipes and news from the northeast's leading online grocer.
With holidays coming up, I decided to put together three easy and cheesy bites, including this goat cheese and apple tartlet, to help alleviate the stress and prep of holiday entertaining. Click the pic to check 'em out.
Halloween isn't just for kids! I love entertaining and throwing a bash at my place with fun cocktails to get everyone in the Halloween holiday spirit.
After the jump, you'll find ideas for:
Halloween is my favorite holiday! Here are my Halloween-inspired "Spooky Spirits." These cocktails are my creepy twists on classics that can help set a spooky mood for your Halloween festivities — they'll give your guests something to scream about.
Did you know October is national apple month? And this week is apple cider week here in NYC! With this in mind here are some other ways to use those extra apples from the farm (instead of pie).
Squash blossoms are the quintessential summer dish in my house because my mom used to make them in August, when they first appeared in the markets. So I thought it would be a great idea to share our family's favorite stuffed squash blossoms, and my own non traditional recipe, squash blossom pasta, while the season is just getting started. …
Have you ever been stuck deciding what to drink on a hot summer day? Struggling to choose from a classy cocktail or a refreshing brew? Recently, I decided I can have the best of both worlds, and tried my hand at the Beer Cocktail.
Despite featuring beer as the main ingredient, these cocktails pack an unexpected punch. They will cool, refresh, and impress you on those hot summer days. (The men in your life will love them too!)
Did you know that Cinco de Mayo is celebrated for 2 reasons? For those in the United States, it is a celebration of Mexican heritage and culture. In Mexico, it is the celebration of the victory at the Battle of Puebla. This year, I decided to have a celebración that high-lighted the best both worlds.
For my fiesta I had a "Make Your Own Cemitas" bar! I prepared all the ingredients earlier (with a lot of help from the FreshDirect Heat & Eat Department), leaving me with plenty of time to enjoy the fiesta stress free. I gave my guests the option of creating a traditional cemitas (by leaving a recipe card on the table) or allowing them to go for something a little bit more inspirado….
With warm weather on my mind (I'm dreaming of my Caribbean vacation), I decided to start summer early by creating signature summer cocktails. These light and bright drinks, inspired by Vita Coco Pure Coconut Water, will transport you to a sunny and warm beach even in the coldest of seasons. Warning! Tiny drink umbrellas are not included.
Mango Mimosa: This is perfect for those summer brunches on the patio in the morning sun and is officially my new brunch go-to….
To help ring in 2013 with a splash, I decided to try some new bubbly cocktails that were low on prep time but big on flavor. These three sparklers are delicious, exciting, and a unique way to countdown to the New Year. …


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Monday, February 14, 2011
Not dead, just semi-employed (temporarily)
When I haven't been contemplating dangling modifiers and serial commas, I have been working on my cross stitch project, which, thanks to several readers, has vastly improved, since I can now separate my threads without causing Armageddon and only occasionally get knots while I stitch, instead of all the time. The girls have been fascinated with the process, and I get a kick out of how sincerely they say, "You're doing a great job, Mom! Keep it up!" Thank you, Tony Robbins.
There's a whole lot that I am doing wrong, but I can't bring myself to care. There are places in the pattern where I'm just not sure what kind of stitch I am being asked to make, so I just make up something. It seems to be working out okay so far. When I'm all done, I'll show you a picture of the back, so that you can all laugh at me and feel superior. Don't say I never give you anything.
Oh, and Happy Valentine's Day. V-Day is a big bust around this house, as I have enough of a challenge getting my husband to give a shit about Christmas and birthdays. The girls get big to-dos at school and daycare, so I don't knock myself out like I would on Easter. But I may just spend my day reading trashy romance novels and eating chocolate so that Eros gets his due from the Dougherty household. I'm sure David will say there's another way we could give Eros his due - the obvious way - and frankly if I keep reading all this trashy literature I suppose we'll have to. Fortunately, David is of the "it's-all-right-to-get-your-appetite-walking-around-town-as-long-as-you-eat-supper-at-home" school of thought, so he'll be happy no matter what. It's good to be married to a man who's easy to please and isn't having a mid-life crisis.
So, what are you doing for Valentine's Day?
9 comments:
- Lisa Sipes said...
I'm taking x-rated pictures and randomly sending them to my man friend at work. Because I'm evil. He works nights. It should be fun.
- February 14, 2011 at 11:45 AM
- Sarah Craig said...
Just think of men in kilts......
- February 14, 2011 at 12:11 PM
Deborah says:
Now you've done it. Those QH people are going to offer you a full time paid position and we, your loyal fans, are the ones who are going to suffer.
Seriously, though....good for you!
Valentine's Day will be a non-event this year (even more than usual) because my man IS having a mid-life crisis. Oh well. It will be my turn in a few years.
Happy Valentine's Day!
- February 14, 2011 at 2:47 PM
Spent the morning in design mode laying out 3" hexagons for an English paper-pieced quilt. This includes stepping away to catch some coffee ,or the old man for a thing or two, then coming back to make changes.
It's left over chili for dinner and when I go to the store for sour cream, I'm gonna pick out my own flowers and chocolate. I'll find some time to stitch and we'll share the chocolate while watching Hawaii Five-0 or some old Deadwood. Sweat and easy.
- February 14, 2011 at 2:59 PM
- McIrish Annie said...
After 28 years of wedded bliss, we are doing exactly nothing. Our anniversary is the 20th so my DH has decided too "take a bye" on V day.
- February 14, 2011 at 5:18 PM
- McIrish Annie said...
After almost 28 years of wedded bliss, we are doing absolutely nothing. Our anniversary is the
20th so my dear hubby has chosen to "take a bye" on V-day.
- February 14, 2011 at 5:20 PM
- Teresa said...
I'm navel gazing and contemplating my big bust and other ample ass-ets. Otherwise, having a normal day. My son got home from school with a fist full of goodies. I asked him "oh, were you having a party for V day? I thought you said the class wasn't doing anything." Which of course he vehemently denied and claimed that he had told me "ages ago." Well, that explains it. I have a short memory. He should have told me this morning on the way to school!
- February 14, 2011 at 8:24 PM
- Glen QuiltSwissy said...
I actually got a rose yesterday. From the tuxedo attired guy at walmart.........not my loving husband!
- February 15, 2011 at 9:35 AM
Deborah says:
I can't believe I forgot to comment on your stitchy progress...
Damn! Or would Dang! be more appropriate here? :)
- February 15, 2011 at 3:19 PM


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Would you like a vintage-style interior to match your vintage outfits? These items will help you to complete your retro lifestyle. From coasters to mugs, you can find everything on this page. Here at TopVintage we simply can't get enough of it!
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Being a real retro fan, you care about more than just your outfit. The vintage lover in you wants to give your entire lifestyle a retro-style make-over. That is why discovering TopVintage is the best thing that could have happened to you, because we are just like you. We collect everything from 'those good old days', all new but with a vintage twist. To cut a long story short: if you're looking for cute retro items, you've come to the right place. From now on, you won't just start your day by putting on your favourite retro outfit, you will also be sipping coffee from a cheerful vintage mug! And have a look at our vintage coasters. With their cute pictures and fun texts (like: "Both of us can't look good at the same time... it's me or the house" or "Housework can't kill you, but why take a chance?") you will want them all! These items will look great in your own home, but they also make a sweet gift, for example for a housewarming. After all, everyone needs these essentials in their home! ;-)


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I was going through my pictures of B's this morning for pictures to use at the funeral. Wow. Emotional. But so fun to look back and remember the good times!
Here are a few of my favorites!
Remember when I claimed that she could get down on the floor and play with the boys? Well, here is proof.
Yep. Playing cars. I guess with 3 boys of her own…she is a pro at playing boy games.
Oh how P Man just loved to capture all of her attention.
"B's! B's! B's! B's look at me! B's tickle me! B's play with me!"
And she loved to tend to his neediness. 🙂
It's amazing what a difference just a short year can mean.
Here she is holding Bents when he was just a newbie!
And this is probably my all time favorite. I love that we were laughing about something here! What good memories!
I will never forget.


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Hello fellow members of the 5sos Fam! Can't wait to read some of your stuff!!! Fan me and maybe I'll write something of my own!!! Love you! Please Fan me! My Wattpad account is brooklyn_649_ so follow me there too! All the loves you beautiful people!
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Ford's performance arm has unveiled the Ken Block-inspired 'Drift Stick' for its Focus RS hot hatch at the 2017 SEMA show, allowing drivers to mimic the effect of a hydraulic handbrake in a standard production car.
The Drift Stick works purely electronically, plugging into the car's onboard diagnostics port and opening the rear clutches when the aluminium lever is pulled to allow clutch-free drift initiation. Installation of the lever, which sits between the driver's seat and the centre console, requires no welding or drilling, keeping the interior in-tact.
Ken Block approved the system and was also involved in testing, just as he was involved in the development of the Focus RS itself. "I think it's really cool that Ford Performance is offering customers a way to create large-angle drift in the Focus RS," said Block in a statement. "It definitely makes the car even more fun to drive."
According to Ford Performance boss Dave Pericak, "The passionate engineers at Ford Performance are also enthusiasts. Everyone here is encouraged to think outside the box, so project 'Wicked Stick' was born. Our engineers will leverage the learnings from its development for future products for Ford Performance."
The kit sells through the Ford Performance shop priced at $999, though sadly is only available in the US and Canada, and does not affect the car's warranty, however, Ford says that "like drift mode, the Drift Stick is intended for track use only."
Want more from SEMA 2017?


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Guess what the lovely Julianne Moore has to say about Jennifer Lawrence! During another interview with L'Oreal Women of Worth event, Julianne complimented Jennifer as a wondeful and authentic person!
"She's pretty authentic – that's what's so wonderful about her," Moore, 54, told PEOPLE at the L'Oreal Women of Worth event in N.Y.C. on Wednesday. "I think what you see is what you get. You see it on screen and you see it in person."
We all agreed on that, Julianne!


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Our third youth pilgrimage to Holy Island
A long long way up the A1(M),
we crossed the tidal roadway
back onto the Holy Island of Lindisfarne.
We immeadiately set about exploring the beaches
- and letting off steam.
Following the poles to walk the causeway,
mainland to island,
(pilgrims have done so for centuries now,)
a reminder of harshness and beauty,
a life for monks and island dwellers in times gone by.
You can see here too a shelter
built should you be caught by the tide.
Still used today,
several hours must be passed on this small open to the elements platform
till the tide recedes.
A cold and wet trip to The Farne Islands,
so much to see on the way.
But as we arrived the sun came out,
we sat high above the North Sea to munch our lunch.
Cairn building, walks and Sunsets,
Services, moonlight and a final goodbye.
And then we were gone,
We'd built Community,
fought, worked and played together,
eaten and grown together,
prayed together,
new memories, new friends, new thoughts
and another touch of God's inspiration in our lives.


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Menu card design is the first and best impression for every restaurants or hotel in Birmingham. If your restaurant has an attractive and good looking menu and your customer believe your food quality and services, then you will be the best restaurant in the Birmingham city.
A British multi designers provides you a unique menu card designing services in Birmingham. Every restaurant's manager or owner thought if we get a quality design from designing firm want to pay high. But it is not true in our services us offering menu design at a cheap price. Our menu card designing packages start from £49 -£149 for both sides. Get a bespoke restaurant menu design in Birmingham from us
Our expert local graphics designer gathers all your requirements to give a stunning menu design that is individual to your restaurant or takeaway. Our designers have many years of experience in designing a menu for our customer and we deliver your product on-time.
If you would like to get in touch with our designers please contact us 02080171342 today. We are ready to service for you.
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If you currently don't have an SEO agency or if your traffic and sales are declining or if you feel like your current agency does not care anymore, then I would say it's right time.Read more
We are designing a creative and quality website in Birmingham. Take a look into our portfolio designs, after look into our works your thoughts in mind would change.Read more


text: Direct Ishq is a 2016 Indian action romantic comedy film, set in the city of Banaras. The film features Rajneesh Duggal, Nidhi Subbaiah and Arjun Bijlani in the lead roles. It was released on 19 February 2016. Directed by : Rajiv S Ruia Produced by : Pradeep K. Sharma Starring : Rajneesh Duggal, Nidhi Subbaiah, Arjun Bijlani, Rajesh Shingarpure, Arun Behll Music by : Vivek Kar, Tanisq, Raeth (Band) Cinematography : Suresh Beesaveni Production company : Baba Motion Pictures Pvt Ltd Release dates : February 19, 2016 Read More


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England | Scotland | Wales | Northern Ireland | Ireland
Get the latest NHS information and advice about coronavirus (COVID-19).
Get a test to check if you have coronavirus
Download the NHS COVID-19 app
Check if you or your child has coronavirus symptoms
Find out about the main symptoms of coronavirus and what to do if you have them.
Testing and tracing
Get a test to check if you have coronavirus, understand your test result and find out what to do if you're contacted by NHS Test and Trace.
Self-isolation and treatment if you have coronavirus symptoms
Advice about staying at home (self-isolation) and treatment for you and anyone you live with.
People at high risk
Advice for people at higher risk from coronavirus, including older people, people with health conditions and pregnant women.
Social distancing and changes to everyday life
Advice about avoiding close contact with other people (social distancing), looking after your wellbeing and using the NHS and other services.
COVID-19 support recovery service
'Your COVID Recovery' helps you to understand what has happened and what you might expect as part of your recovery.
GOV.UK: coronavirus – guidance and support
Government information and advice.
GOV.UK: local restrictions – areas with an outbreak of coronavirus
Local outbreak advice.
Regency Medical Practice, Shields Centre, 80 McCulloch Street, Glasgow, G41 1NXTel: 0141 800 7310
The Triage Service is intended to help you if you have a medical problem.
This allows the Medical Staff to speak with you and decide who is best to deal with the problem or they may be able to safely provide care by telephone.
If an appointment is needed this will be arrange at a time suitable to you.
When you call the Practice the receptionist will ask you to provide a brief description of the issue and a telephone number that you can be called back on.
Appointments can be made by telephoning or calling in at reception, between the hours of 08:30 and 18:00, Monday to Friday.
Pre-bookable appointments are available up to around 2 weeks in advance. It is usually possible to get an appointment with a named doctor or nurse within 7 working days and any doctor within 24 hours.
If you feel that you have a problem which needs to be dealt with the same day please ring the surgery and inform the receptionist that you wish to be seen the same day. We have a duty doctor available each day who is responsible for dealing with home visits, emergency appointments (where there are no bookable appointments left) and advice over the telephone. Please use this service responsibly.
17:30 —18:45, 1 evening per week on alternating Wednesdays and Thursdays. These appointments are intended for patients who are unable to attend during the day.
It is important to note that these appointments are not for emergencies and the Out of Hours Service will operate as normal. The surgery telephone number will continue to be diverted to NHS24 at 18:00 every evening.
As these surgeries are out with normal working hours, there will be certain limitations on the service that can be provided. For example, we are unable to carry out some blood tests, and certain other procedures. If you have any queries, please clarify with the receptionist at the time of booking your appointment.
This Surgery is committed to providing a safe, comfortable environment where patients and staff can be confident that best practice is being followed at all times and the safety and comfort of everyone is of paramount importance.
All patients are entitled to have a chaperone present for any consultation, examination or procedure where they feel one is required. This chaperone can be a friend or family member. On occasions you may prefer a formal chaperone to be present i.e. a trained member of staff (usually a nurse).
Wherever possible we would ask you to make this request when you book your appointment so that arrangements can be made and your appointment is not delayed. Where this is not possible, we will endeavour to pro-vide a formal chaperone at the time of request. However, in this case it may occasionally be necessary to reschedule your appointment.
Your healthcare professional may also require a chaperone to be present for certain consultations in accordance with our chaperone policy.
All effort will be made to see patients on time in surgery. However, surgeries can run late for a number of reasons. If clinics start to run 20 minutes late or more we will aim to let you know. Please bear with us.
Unfortunately if patients are more than 10 minutes late for an appointment the healthcare professional may not be able to see you, or you may be asked to wait until the end of their clinic or re-book
You have the right to accept or refuse treatment that is offered to you, and not to be given any physical examination or treatment unless you have given valid consent. If you do not have the capacity to do so, consent must be obtained from a person legally able to act on your behalf, or the treatment must be in your best interests.
Your valid consent (agreement to the course of action) is needed for the treatment that's offered to you before any physical examinations or treatment can be given. If you haven't given your consent, you can accept or refuse treatment that's offered to you.
It's important to be involved in decisions about your treatment and to be given information to help you choose the right treatment. When making treatment choices, you'll often discuss the options with your doctor or another healthcare professional.
If you cannot attend an appointment for any reason please inform us as soon as possible in order for us to give the slot to someone else.
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Teaching Timeline™ Schedule for Elementary Schools, with
15 min. Daily 7:30-
4:00 Format and 3 Day-Rows per Teacher
Magnetic School Whiteboard Systems
With this board, what's happening in your school will be a lot closer to what's scheduled to happen.
See the full picture with color-coded subject assignments. 5 Sizes for 17, 25, 50, 75 or 100 teachers
Product Code: XTTB


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Leif Ericson- A mighty man of God
America was founded as a Christian nation, there's no doubt about that. To prove that we could go back to the very beginning, we can go back to our founding fathers the pilgrims. We could go back to Christopher Columbus. We could go back even further, 1000 years to a man named Leif Ericson.
Most people don't know that much about him. He was born in Iceland. His father was Eric the Red, a very flamboyant man who lived in Norway. He killed a man in self-defense and had to flee to Iceland. This is where his son Leif Eriksson was born. When Leif became a man he wanted to return to his ancestral home.
Leif was described as a strong man with striking appearance, very wise and considerate. Once in Norway he ran into Christians. He converted to Christ the Lord. He became a born-again Christian.
After staying there a little while, and learning about the faith, He decided all he wanted to do was take his faith back to Iceland. He became friends with the clergymen and they decided to go together. They went to Iceland and they preached the gospel for years. They converted many to Christ.
They moved on to Greenland, they continued to preach the good news. They moved on to the northeast tip of North America which many say today is now part of the United States of America. The first contact this continent had with Europeans; they came for the proclamation of the gospel of Christ. Leif Ericson, a mighty man of God.
Watch the Video Here
The Story of Liberty- Restore Our Nation Again!, Radio, Vero Beach, FL 32963 – leif-ericson.


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You could buy a modern supercar for what this Jag costs, but you wouldn't look anywhere near as cool.
Jaguar is building just nine examples of its continuation XKSS, and they aren't exactly inexpensive at a million pounds each ($1.25 million at current exchange rates). Even if you have the money all of them already have buyers. Now, one is visiting Jay Leno's Garage. If you couldn't get an invite to the roadster's private debut in the United States last week at the Petersen Museum, then this is the next best thing.
In 1957, Jaguar took 25 examples of its Le Mans-winning D-Type race cars and converted them for road use. The resulting model was the XKSS. Unfortunately, a fire ravaged the factory after the company produced 16 of them. The firm never completed the final nine – until now.
The modern examples are exactly like the originals other than some minor details like the coating for the fuel tank. Jaguar even managed to track down an original, unused D-Type engine block and took measurements from it for building the new powerplants. The company also painted the magnesium alloy body in the appropriate Sherwood Green, too.
A team of three people spend three months building each continuation XKSS. The company estimates that building one requires 10,000 man-hours.
Leno gets a thorough tour around the new XKSS, and he's repeatedly surprised by how modern the roadster is despite practically 60 years passing. These vehicles have a reputation as being among the first supercars, and it's easy to see why after checking out all the details.
Unfortunately, Leno doesn't get to drive this one. We only get to hear it start up. However, he does offer a brief view of him driving Steve McQueen's XKSS on loan from the Petersen Museum. McQueen's example has a slightly modified body for meeting the actor's exact specifications, but the feeling behind the wheel should be the same.


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|Pali Lookout in Oahu, Hawai'i (February 2017)
They say that for every good image you take, you have 100 bad ones. I experienced this today as I looked for a shot to edit for Wordless Wednesday. At least the end result was a gorgeous overlook of a beautiful place. :)
Do you ever have that problem? Where you shoot a million images, but when you return home your pictures don't look like anything you saw while you were there?


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"Millennial Dads are the worst at neglecting their kids."
"They are the worst at not being involved in their kids' life."
A couple of years ago, someone walked up to my husband and asked him if he was involved in our one-year-old daughter's life.
My husband responded kindly saying he enjoyed taking part in our daughter's life from diaper duty to tea parties on the floor.
The man looked relieved but continued the conversation by saying most millennial fathers are not a part of their kids' life until their child is about two-years-old.
I was shocked, I am pretty sure my mouth fell to the floor like they do in cartoons.
His statement made me angry! Millennials get a bad reputation not only in this area, but have been labeled as being lazy, self-entitled, unteachable, and the list goes on.
Most fathers that I know, that happen to be millennials are great fathers!
- They are involved.
- They are all in.
My Facebook and Instagram feeds are full of millennial dads taking their kids to the park, and spending time with them.
They love their kids and it shows!
I am simply talking from my own experience. I have not met every single millennial who is a father; however, I challenge you to scroll through your social media feed and look at all the millennial dad's out there doing a great job with their kids.
Dads, I just want to take a second and encourage you to stay involved.
- You are not a babysitter
- You are an equal parent of your children
- You play such an important role in your kids' life
So here is my call to action:
If you think millennials are the worst….
- We should focus on encouraging and speaking words of life over the next generation of parents.
If you are a millennial dad…
- Keep doing your thing! You are amazing. Your kids and wife will thank you!
If you are married to a millennial dad…
- Encourage them!
They are doing such a great job, let them know. I find myself sometimes pulling the mom card on my husband, or pulling rank when it comes to decisions for our children. Relax and listen to them, their opinion matters too!
If you are a kid's pastor…
- Let's start to get more men in kid's ministry.
I suggest to start with those millennial dads, they will definitely be an asset to your team!
Happy Father's Day and thank you for being awesome!
PS: Here is a link to a free Father's Day coloring page.


text: Nifty is wiggling between the 5 Week EMA High and 5 Week EMA Low Channel for the past five weeks. Mostly hurting the trend followers as the market moves in a compressed band. Whenever the nifty spot reaches the upper band or the lower band it reverses it position. And yet the 5EMA (High-Low) channel breakout is not yet in place.


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Set two more places at the table for the 10th annual Broadway Dreams Supper fundraiser December 12 at The Plaza in New York City. Katrina Lenk (The Band's Visit) and Adrienne Warren (Tina: The Musical and a Tony Award nominee for Shuffle Along) have joined the roster of luminaries who will perform at the event honoring Heather Headley, who won the 2000 Tony as Best Actress in a Musical for her performance in Aida.
Headley will also be treated to performances from previously announced fellow Tony winner Jessie Mueller (Beautiful: The Carole King Musical, Waitress), Tony nominee Denée Benton (Natasha, Pierre & The Great Comet of 1812), Quentin Earl Darrington (Once On This Island), Noah J. Ricketts (Frozen), and the Grammy Award-winning duo A Great Big World.
Headley's other theatre credits include playing Rachel Marron in The Bodyguard—The Musical in London's West End and her return to Broadway as nightclub singer Shug Avery in the Tony Award-winning revival of The Color Purple. She won the 2010 Grammy Award for "Best Contemporary R&B Gospel Album" for her third studio album, Audience of One.
Also scheduled to speak at the Broadway Dreams Supper will be some of Headley's collaborators, including The Color Purple director John Doyle, Wicked choreographer Wayne Cilento, Oscar winner Alexander Dinelaris (Birdman, The Bodyguard—The Musical), and author Susan Fales-Hill.
Read: Why Heather Headley Loves a Challenge
The mission of Broadway Dreams is "to make world-class performing arts education accessible to all, regardless of socioeconomic status."
"At Broadway Dreams, we believe that musical theatre is the great equalizer, bringing together those from disparate cultures and communities and reminding us all of our shared humanity," says Broadway Dreams founder and president Annette Tanner. "This year, we are honored to pay tribute to Heather Headley—a living legend who embodies our ethos and whose talent, commitment, and dignity has provided our students worldwide with endless inspiration."
The Plaza (formerly the Plaza Hotel) is located on 58th Street at Fifth Avenue in Manhattan. Click here to order tickets.
Headley is also scheduled to appear as a guest at December 13 and 14 concerts with Andrea Bocelli and Kristin Chenoweth at Madison Square Garden in New York City.
Among previous Broadway Dreams Supper honorees were the Tony Award-winning songwriting team of Lynn Ahrens and Stephen Flaherty (Anastasia, Once on This Island) in 2016.


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Devereux Mapleton
- Address: 655 Sugartown Rd, Malvern, PA 19355
- Website: http://www.devereux.org/
- Phone: 800-935-6789
Eastern Pennsylvania is Devereux Advanced Behavioral Health's most concentrated and diverse region of service provision with 90 locations in northeast and southeast Pennsylvania, Devereux Advanced Behavioral Health serves more than 3,800 children and adults in educational and residential programs, therapeutic foster care, case management, customized employment and community-based behavioral health.
This program has not yet been claimed. If this is your program, please contact us firstname.lastname@example.com to provide more information.


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Jennifer Lopez & Bad Bunny Tease New Track
Watch J-Lo's Instragram reveal
October 19, 2018
Jennifer Lopez and Bad Bunny are apparently teaming up for a new track. That's the obvious takeaway from a video J-Lo posted on Instagram yesterday. It shows Bad Bunny in a monitor over her shoulder on the set of a video shoot. Both stars can be heard singing in Spanish in the background.
Related: Jennifer Lopez Dances With A-Rod's Daughter to "Dinero"
The song would be just the latest collaboration for both J-Lo and Bad Bunny, The Latin trap phenom shared his song with Drake last week. Meanwhile, Lopez joined forces with Cardi B and DJ Khaled over the summer.


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Fat Media
in Responsive Web Design Companies February 2015
Fat Media's approach to webpage design is nothing short of incredible. It's hardly surprising that this fast-growing British web design firm already has three offices around the U.K., as their approach to custom web design is both efficient and effective.
Fat Media takes its time to understand the needs of its clients. If a client has a pre-existing website, Fat Media will analyze the site's traffic and engagement to discern which areas of the website are most in need of improvement. A great deal of time and effort is put into developing a strategy for each client's web design needs. Fat considers your business model, goals, products, and message, taking everything into account when designing your new website.
Perhaps the greatest strength of the Fat Media team is their wide set of skills regarding web design. Fat is an expert in eCommerce web design, animated banner ad creation, and even viral game development! With Fat's assistance, a bland business website can be transformed into an engaging and interactive client landing-pad.
For clients looking to truly transform their customers' online experience, consider choosing Fat Media for your web design needs. This award-winning firm will almost certainly become one of the biggest names in custom web design in the years to come.


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An overview of E-Cigarette - How does electronic cigarette work?
Vaping or inhaling smoke like substance is a habit which is way older than we would think. Indeed people have been looking for healthier alternatives to smoking. Thanks to Hollywood movies, smoking had become a habit that was considered extremely cool for a pretty long time. Let's take a closer look at the process of vaping and how e cigs work. What is vaping?
The word itself is one that invariably requires explanation. It refers to the inhalation of the aerosol that the vaper creates with the help of a particular liquid, often called as e liquids. Today there are thousands of flavors to make the habit more attractive for those who are quitting smoking cigarettes by considering vaping as an alternative. As per the process, the vaporizer transforms the e-liquid to become a smoke or rather a steam-based substance that has a feel which is pretty similar to cigarette smoke. The e-liquid contains a specific amount of nicotine, and some other ingredients they can include such as glycerin, glycol, and propylene. The exact amount and combination of ingredients gives the actual flavor.
The anatomy of an e-cigarette:
Today there are different styles of e cigs available in the market, but they all share similar qualities when it comes to their working mechanism. Let's get to see the key components of any e-cigarette:
- Battery: this is an important and integral part which makes sure about whole functioning of the device
- Tube: this is the long part of e-cigarette which contains the rest of the ingredients
- E-liquid: the actual substance which is to be inhaled. The main ingredient of all e-liquid is glycerin which is also the key component of natural animal fat. That's why all e liquids look and feel oily.
- Cartridge for the e-liquid: It is the holder from where the users can fill in the e-liquid.
- Atomizer: this is another component of key importance, the actual converter, which would convert liquid to steam.
- Cartomizer: the part of e-cigarette holding the cartridge and the atomizer together. Vaping is the process of atomizing the e-liquid triggered by a push of a button on the e-cigarette. This will generate the fume like substance that's to be breathed in and out. As you can see it's pretty close to smoking.
E-cigs are easy enough to refill both battery and e-liquid. While the Chargers work with USB connection and it's enough to charge them for a couple of hours, e-liquid is sold in every tobacco stores and online stores and also on vaping-related websites. Today, you can choose from flavors you would never have dreamt of before. This is what makes vaping not just a healthier but also a much more attractive choice when it comes to quitting smoking cigarettes.
While the nicotine content is easy to define, it's also important to note that e cigs do not contain tobacco. Therefore they lack all the toxic ingredients which tobacco naturally contains.


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However, the Totalitarian (Toronto) Symphony, living up to it's correct name, has banned her from performing-
What a disgrace!
|She has absolutely every right to express concerns about her home country
Ukrainian-born pianist Valentina Lisitsa will not perform with the Toronto Symphony Orchestra this week because of what the TSO calls "provocative comments."
In a statement written by the pianist and posted on Facebook Monday, Lisitsa said she has been accused of "inciting hatred" on Twitter because of her comments on the conflict in Ukraine.
Lisitsa, an ethnic Russian born in Ukraine who has lived in the United States and Paris, said she has been speaking out against the "atrocities" of the civil war, particularly those committed against the Russian minority in the country's eastern and southern regions.
Lisitsa wrote about the people of Ukraine "raising in fury against their corrupt rulers."
But she said "the ruling class doesn't let go easily" and the "same rich people" remain in power amid misery and poverty, thousands of deaths and over a million refugees.
She accused Prime Minister Arseniy Yatsenyuk of calling Russian-speaking Ukrainians "subhumans," in official documents, and called at least one member of the nation's armed forces a "neo-Nazi." She has also posted photos of what she calls "Nazi torchlight marches."
She said she has been "watching helplessly" as her country slides "ever faster into the abyss" and had taken to Twitter to get the "other side of the story" heard, "the one you never see in the mainstream media – the plight of my people, the good and bad things that were happening in Ukraine."
TSO president and CEO Jeff Melanson said in a statement Lisitsa has been replaced due to "ongoing accusations of deeply offensive language by Ukrainian media outlets."
"As one of Canada's most important cultural institutions, our priority must remain on being a stage for the world's great works of music, and not for opinions that some believe to be deeply offensive," he said.One of Canada's most important cultural institutions? Promoting the war culture?
She added that the TSO will pay her not to perform because she exercised her right to free speech.In Canada, there is no 'free speech' there is only state sanctioned speech.
One last thought- It was the Toronto Symphony that politicized this issue- I would have never known about this incident had the Toronto Symphony not bent to the political will of the state and/or certain influential benefactors.
Ukrainian Neo Nazis
BBC on the Ukie Neo Nazis:
And of course the Jewish Oligarch, paymaster of the Neo Nazi battallions
Kolomoisky and his t shirt: Ukrainian Trident resembling the Jewish Menorah in the red-black colors of the Bandera flag.
Toronto Symphony. Pathetic.


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Aidan Hartley
Waifs and Strays
Bay of Tigers: A Journey Through War-Torn Angola
By Pedro Rosa Mendes, Clifford Landers (trans)
Grant Books 323pp £12.99 order from our bookshop
ONE CHAPTER OF Bay of Tigers describes the demise of learning at Lubango's School of Letters in Angola. In the 1970s, &er independence from Portugal and in the early stages of the civil war between Jonas Savimbi's UNITA and the Communist-backed MPLA government, the university was a hotbed of international socialism, a hangout for ETA, Tuparnaros, the Italian Red Brigade and other 'liberation movements'. Onto this scene came Josefina, a Bakongo student of such beauty that she had an effect like that of Zuleika Dobson on the town. She was housed in a university hall of residence in a district famous for its blue-flowered jacarandas. But the dean, who was one of those smitten by Josefina, had the trees all cut down 'lest thev be used bv suitors to climb into the voung: woman's'room'. ~ose& fell in love with a student 'of th; Mbundu (a tribe associated with UNITA), which so enraged the Bakongo that they resorted to witchcraft The MPLA became involved in the ensuing furore, which coincided with the bloody purges that followed Jose Eduardo Dos Santos's assumption of Angola's dictatorship.


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The Slowdown Boys
"The Slowdown Boys have a lot of support and well deserved it is too; they present a lively and varied performance of some classics of Ole Timey American Music along with lesser known gems, all executed with verve and, a smile. They've been playing the music they love for around 17 years now and have played at venues and festivals all over the U.K. One of the strings to their bow (so to speak) is providing a music for dances. Working with expert callers they can provide a fun filled night for all ages...great for birthday parties and weddings.
Going Across The Sea
Stone's Rag
Milwaukee Blues


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Posted On December 31, 2008
What kind of chocolate are you?
Take this quiz, it's fast, I promise. Since I love chocolate so much, I had to try it.
CLICK HERE for the quiz
Here are my results. What are yours?
|You are Milk Chocolate
| A total dreamer, you spend most of your time with your head in the clouds.
You often think of the future, and you are always working toward your ideal life.
Also nostalgic, you rarely forget a meaningful moment… even those from long ago.
I don't view myself as a total dreamer. I'm pretty rational most of the time, but hey, I guess some good chocolate will put you in a dreamy state, huh?
Did your results match your personality?
8 Comments


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There are a couple of sets related to The LEGO Batman Movie that we haven't talked about yet – both vehicles, belonging to the badguys. So today we will discuss the #70903 LEGO Batman Movie The Riddler Riddle Racer, and the #70911 LEGO Batman Movie The Penguin Arctic Roller. If you are wondering where are the reviews of the other awesome badguy vehicles, like the #70906 LEGO Batman Movie The Joker Notorious Lowrider and the #70907 LEGO Batman Movie Killer Croc Tail Gator, you can find links at the end of this post. 🙂
➡ #70903 LEGO THE RIDDLER RIDDLE RACER: This set comes with a really nice vehicle and a fantastic collection of minifigures. The vehicle itself is like an old style racecar with nice curves, great colors, and a solid design. If you want, you could easily transform it into a generic car for your LEGO city. I think it would also look really good in red, as another option for colors. The main play-feature is a couple of tastefully hidden spring-loaded shooters, which you won't even notice unless you flip-up the back. The arrangement of the lights at the front is particularly well done. A great car from every side and angle.
The set also includes five minifigures, four of which are exclusives. Batman appears in most of The LEGO Batman Movie sets, but The Riddler, Magpie, Calendar Man, and Kite Man only come in this set. That's an amazing collection of unique characters! Calendar Man particularly stands out as an elaborately designed and decorated character, and I also like that the fancy armor piece on Magpie now comes in black (previously it only appeared in gold in a couple of sets).
Here is the official description: Take on four Super-Villains at once in The LEGO Batman Movie: The Riddler Riddle Racer set, featuring the Riddle Racer vehicle with two hidden flip-up spring-loaded shooters. Team up with Batman to defeat The Riddler, Kite Man, Magpie and Calendar Man. Also includes Kite Man's detachable glider pack with posable wings, Batman's Batarang, Magpie's dynamite elements and other role-play-inspiring weapons and accessory elements. Includes five minifigures: Batman, The Riddler, Magpie, Calendar Man and Kite Man. 254 pieces. Price: $29.99 – BUY HERE
➡ #70911 LEGO THE PENGUIN ARCTIC ROLLER: This is the set I have been most excited about from The LEGO Batman Movie line, because of the gorgeous classic vehicle, similar to the Hispano-Suiza H6 (link to Wikipedia page) produced between 1919 and 1933. It is interesting to note that the H6 actually had a 6-wheeled version similar to the Arctic Roller, that was special ordered by the King of Greece, and is now in the Forney Museum in Denver.
The front fenders of the vehicle take advantage of the fairly new air-balloon pieces – an absolutely inspired solution to create the beautiful curves. Unfortunately, the shape and size of these large pieces also enforce grave limitation. Thus, while the vehicle looks beautiful from the front and the sides, it appears very strange from the top, because of the very long, but very narrow design. (The windshield and cabin are only four studs wide, and can accommodate just one minifigure.) So depending on from what angle you look at this car, you will love it or hate it. Fortunately, there are more good angles than bad ones, so it can be very impressive on display.
Just like the previous vehicle, this one also has some really well-hidden spring-loaded shooters, which can be used as a play-feature, or completely ignored. There is also a functioning (although very narrow) trunk, with a mini escape pod for The Penguin. The two minifigures in this set are The Penguin and Batman. The Penguin comes with a newly designed top hat, removable fur collar piece, and folder up umbrella – all very nice accessories.
Here is the official description: Join Batman's pursuit of The Penguin in The LEGO Batman Movie: The Penguin Arctic Roller set. The Arctic Roller vehicle features a minifigure cockpit with removable roof, dual spring-loaded shooter and loads of quirky penguin details. Add an extra dimension to the chase by opening the trunk and placing The Penguin on his penguin mini escape pod. Includes two minifigures: Batman and The Penguin. 305 pieces. Price: $29.99 – BUY HERE
At least in my opinion, some of the most impressive sets in The LEGO Batman Movie collection are the ones with classic-style cars. The #70903 LEGO Batman Movie The Riddler Riddle Racer is a very solid vehicle that looks sweet and is fun to play with. The #70906 LEGO Batman Movie The Joker Notorious Lowrider is probably the most realistic amongst all the cars (except for the outrageous colors), and it comes with working suspension. The #70911 LEGO Batman Movie The Penguin Arctic Roller has beautiful colors and striking curves, but it doesn't look good from all angles. Below I have included video-reviews of both sets from JANGBRiCKS so you see the vehicles and minifigs in more detail.
What do you think? How do you like The LEGO Batman Movie vehicles? Do you have a favorite? Have you gotten any of them already? Feel free to share your own review and thoughts in the comment section below! 😉
And you might also like to check out the following related posts:
- LEGO Batman Movie Sets Review – Part 1 (#70900, #70901, #70910)
- LEGO Batman Movie Sets Review – Part 2 (#70907)
- LEGO Batman Movie Sets Review – Part 3 (#70904)
- LEGO Batman Movie Sets Review – Part 4 (#70906)
- LEGO Batman Movie Sets Review – Part 5 (#70909)
- LEGO Batman Movie Sets Review – Part 6 (#70912)
- LEGO Batman Movie Sets Review – Part 7 (#70905, #70908)


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Please use our registration form to sign up for classes. This will help us to provide enough materials for everyone, and to inform you in advance if a class is cancelled.
If you have questions, please contact the Education Coordinator at email@example.com or by calling 269.998.3275 (ext. 205). If you would like to get emails about upcoming workshops, sign up here.
Thank you!


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17 Apr Combat Crohn's Like A Pro
Searching the menu when you suffer from Crohn's Disease can be a pain, especially during a flare-up. An inflammatory disease, its common symptoms include abdominal pain, diarrhea, gas and bloating, loss of appetite and weight fluctuations. From the types of food that you consume to taking CBD capsules, finding ways to relieve the inflammation could be beneficial to your health, especially if you struggle with this on a daily basis. In fact, CBG (short for cannabigerol) products are increasingly popular in treating these kinds of problems as more and more studies are proving their effectiveness in treating pain and inflammation. If you'd like to learn more about CBD/CBG products and their uses you could take a look at some articles from The Extract for more information.
Crohn's results in malnutrition due to the intestines' inability to properly absorb nutrients, and this deficiency can lead to low levels of vitamin B and iron, and possibly anemia.
If you find out the root of your discomfort is in fact Crohn's or some other type of inflammatory bowel disease, don't freak out. This is good—you've pinpointed the cause. Now it's time to tackle it head-on.
It's important to keep in mind "bio-individuality," meaning that everyone reacts to food differently. One person's medicine can be another's poison.
While triggers associated with Crohn's are similar, not everyone experiences distress or extremities with every item on the list. Likewise, with the help of medication and time, some people can overcome the symptoms of past triggers, while others consistently encounter problems.
Because we are all unique, it's a great idea to test yourself and see what foods are problematic for you.
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- Dairy
- Alcoholic and Carbonated Drinks
- Caffeine: chocolate, coffee
- Fried Foods
- Cured Meats
- Fish: shellfish, fresh fish
- Veggies & Fruits: especially fruit with skin and cruciferous veggies
- Legumes: beans, lentils
- Corn: on the cob, popcorn
- Nuts and Seeds: tomatoes!
Dairy can be a problem; if it is, switch to soy, almond or coconut milk. These are great substitutes, as they have protein and calcium, along with a delicious taste and texture. Or, take medication prior to consumption, and see if that dose does the trick. Also, take note: hard, aged cheeses, like Parmesan, manchego, or Romano are usually easier to digest than softer cheeses, such as mozzarella, goat cheese or ricotta.
Cruciferous veggies and legumes can be extremely bloating and gas-producing. Additionally, fruit's high fiber content can exacerbate loose bowel movements. In order to mitigate side effects, eat them cooked, not raw. Raw produce is hard to digest.
Nuts aren't easily absorbed and can cause diarrhea, so it's wise to be careful and see how your stomach reacts. Nuts are especially hard to digest when raw, so test out your tolerance with smooth (not crunchy) nut butters. If you don't experience symptoms, eat up for a great source of protein!
Seeds include tomatoes, strawberries, and other produce that you wouldn't automatically think of! Tomatoes are huge offenders: their acidity levels, seeds, and skin work together to make you truly suffer.
Now out with the bad and in with the good!
Great Staples to a Crohn's Diet:
- Protein: fish, lean meats, eggs
- Oatmeal
- Soup
- Skinless Fruits
- Healthy Fats
- Light greens
- Gluten-free grains: quinoa, brown rice, buckwheat
Roughly 25% of calories should come from protein. Lean animal protein can be terrific for people with Crohn's; however, eating fatty, fried or cured pieces can kill your stomach. Stick to lean red meat and preferably white meat in poultry. No skins! Additionally, the omega 3 content in fish reduces inflammation and relaxes the digestive tract.
Insoluble fiber—the kind in raw nuts and produce—can be hard on the stomach; yet, soluble fiber absorbs water well and can mitigate diarrhea, making for a smoother digestion. Oatmeal contains the latter, so having a bowl for breakfast will have you sitting at your desk at ease.
Liquids can be beneficial, as they are easy to digest. It's also a great way to add vegetables into your diet!
Tropical fruits, such as mango, papaya, bananas and melon are light on the stomach, and allow for nutrients to be easily absorbed, as opposed to fruits whose skins we ingest.
Healthy fats include EVOO, salmon, and avocado (no nuts), and they reduce inflammation in the gut. Avocado is a Crohn's power food: it has digestive properties to directly soothe the intestines.
Rather than eating dark, leafy greens, stick to Bibb lettuce, iceberg or romaine, as it is easier on the stomach.
Wheat and gluten exacerbate inflammation in the gut, so purchase gluten-free grains to satisfy your carbohydrate needs. Also, don't mix grains and animal protein, as this food combination can be hard to handle. Eat grains with meatless products for a smooth digestion.
Use this guideline as a way to get to know your body. If you can handle triggers with medication, let go a bit, but always remain cautious. If you don't experience problems with dairy, for instance, don't sweat it—this may not be a trigger for you, even if it is for your close friend.
Remember, go with your gut: listen to it, understand it, love it, and protect it.
Feel free to leave comments below, sharing your personal experiences!
Isadora Baum is an ambitious and passionate Integrative Nutrition Health Coach who guides people on their journeys towards achieving personal goals and feeling their absolute best selves. She understands the need to live for oneself, and she helps build the confidence and resources required to find concrete happiness.