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I've listed some healthy habits that I try to do everyday. Our bodies really are habitual and I don't feel as well when I don't do even one of these things in my day. I miss working out and eating fresh (uncooked) vegetables more than I'd like to admit, but this is a really good list to strive for daily.
1. Be Active. Being active is the single best thing that you can do for your health according to the video below. (I would argue that sleep is just as or even more important.) Being active doesn't have to be running or crossfit everyday. A 30-minute brisk walk is all that doctors recommend to significantly reduce your risk of preventable diseases.
2. Drink Lemon Water. There are countless benefits to drinking lemon water daily, including acting as a cleanse and getting a dose of natural vitamin C. The best way to do this is to squeeze a wedge of lemon into a glass of room-temperature water in the morning and drink it on an empty stomach, before breakfast.
3. Eat Fresh Fruits and Veggies. Unprocessed fruits and vegetables are the only foods that are 100% healthy and beneficial. Cooking gets rid of some of the nutrients so eating fresh fruits and veggies should be a daily habit. By the way, if you're eating the recommended daily servings of fruits and veggies, then you shouldn't need a multi-vitamin.
4. Drink Tea. I know a lot of people that don't like tea, it probably is an acquired taste that you grow up with. That's too bad because tea is an excellent way to hydrate yourself and get antioxidants. Antioxidants in green tea especially have been proven to reduce the risk of cancer. If you don't like tea, try drinking fruit teas first with honey as sweetener. Plus, tea is a much better alternative to coffee.
5. Get 7-8 Hours of Sleep. I think that this habit is the most important for leading a healthy lifestyle. Even if you think you're getting enough sleep on 5-6 hours, you're not. Your body is not properly recovering and you are increasing your risk of disease. If you have trouble sleeping, try drinking chamomile tea before you go to bed and drinking less caffeine. Also, spend the hour before bed in the dark and made sure that your bedroom is as dark as possible. Any light, even from your alarm clock, affects your body's ability to produce melatonin and thus sleep deeply. Speaking of melatonin, tart cherries are a natural source of melatonin and will help you stay asleep and sleep more deeply. They are also anti-inflammatory, thus helping your muscles recover and reducing your risk of cancer. Drink tart cherry juice about 1.5 hours before bed.
Do you already follow any of these habits?
Do you have any healthy habits to add to the list?


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Back to Journals » Hypoxia » Volume 4
Ascorbate availability affects tumor implantation-take rate and increases tumor rejection in Gulo–/– mice
Authors Campbell EJ, Vissers MC, Dachs G
Received 24 December 2015
Accepted for publication 3 February 2016
Published 8 April 2016 Volume 2016:4 Pages 41—52
DOI https://doi.org/10.2147/HP.S103088
Checked for plagiarism Yes
Review by Single anonymous peer review
Peer reviewer comments 3
Editor who approved publication: Prof. Dr. Dörthe Katschinski
Elizabeth J Campbell,1 Margreet CM Vissers,2 Gabi U Dachs1
1Mackenzie Cancer Research Group, 2Centre for Free Radical Research, Department of Pathology, University of Otago, Christchurch, New Zealand
Abstract: In solid tumors, HIF1 upregulates the expression of hundreds of genes involved in cell survival, tumor growth, and adaptation to the hypoxic microenvironment. HIF1 stabilization and activity are suppressed by prolyl and asparagine hydroxylases, which require oxygen as a substrate and ascorbate as a cofactor. This has led us to hypothesize that intracellular ascorbate availability could modify the hypoxic HIF1 response and influence tumor growth. In this study, we investigated the effect of variable intracellular ascorbate levels on HIF1 induction in cancer cells in vitro, and on tumor-take rate and growth in the Gulo–/– mouse. These mice depend on dietary ascorbate, and were supplemented with 3,300 mg/L, 330 mg/L, or 33 mg/L ascorbate in their drinking water, resulting in saturating, medium, or low plasma and tissue ascorbate levels, respectively. In Lewis lung carcinoma cells (LL/2) in culture, optimal ascorbate supplementation reduced HIF1 accumulation under physiological but not pathological hypoxia. LL/2, B16-F10 melanoma, or CMT-93 colorectal cancer cells were implanted subcutaneously into Gulo–/– mice at a range of cell inocula. Establishment of B16-F10 tumors in mice supplemented with 3,300 mg/L ascorbate required an increased number of cancer cells to initiate tumor growth compared with the number of cells required in mice on suboptimal ascorbate intake. Elevated ascorbate intake was also associated with decreased tumor ascorbate levels and a reduction in HIF1α expression and transcriptional activity. Following initial growth, all CMT-93 tumors regressed spontaneously, but mice supplemented with 33 mg/L ascorbate had lower plasma ascorbate levels and grew larger tumors than optimally supplemented mice. The data from this study indicate that improved ascorbate intake is consistent with increased intracellular ascorbate levels, reduced HIF1 activity and reduced tumor initiation and growth, and this may be advantageous in the management of cancer.
Keywords: vitamin C, hypoxia inducible factor 1, C57BL/6 mice, B16-F10 melanoma, CMT-93 colorectal cancer
This work is published and licensed by Dove Medical Press Limited. The full terms of this license are available at https://www.dovepress.com/terms.php and incorporate the Creative Commons Attribution - Non Commercial (unported, v3.0) License. By accessing the work you hereby accept the Terms. Non-commercial uses of the work are permitted without any further permission from Dove Medical Press Limited, provided the work is properly attributed. For permission for commercial use of this work, please see paragraphs 4.2 and 5 of our Terms.Download Article [PDF] View Full Text [HTML][Machine readable]


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All international orders (except for Canada - STILL TAKING LONGER, ****contact me before buying if you are unsure of shipping delays)or on hold until the COVID pandemic is no longer affecting shipping times. Sorry for any inconvenience.
Sleeveless tunic - size 2XL Plus size - Mackenzie's Ocean bulls eye
Sleeveless tunic - size Small - Mackenzie's Ocean mega eye


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A ground-breaking employment programme, run through the West Midlands Combined Authority (WMCA), has helped more than 350 people with long-term physical and mental health conditions into work.
The milestone figure has been reached 18 months after the Thrive Into Work trial was launched with £10.2 million of government funding.
Under the trial, employment specialists based in GP surgeries and other health and community settings across the region work with primary and community health teams to integrate employment support and health services and identify suitable jobs for people.
Sean Russell, WMCA implementation director mental health, for wellbeing and radical prevention, said:
"They work on a place-and-train basis - putting people into work first and supporting them in the first few months.
"When we launched this trial in June 2018, we knew there were at least 125,000 people in the West Midlands who were out of work with a disability or health issue, most of which were due to a mental health problem or a musculoskeletal condition such as back pain.
"We are very pleased by the continued success of the trial, which has so far resulted in 356 people gaining paid employment. Helping people to find the right sort of work can aid their road to recovery or assist them to find new ways of managing their health conditions.
"If we focus on people's health and health outcomes, the social and economic benefits will follow, enabling them and their families to thrive.
"We still have many people in the trial with whom we are actively working to find good work."
Tracy Elsdon, Thrive employment specialist team leader, has helped many people, including former nurse Marcy Williams, who was in the depths of depression and who is now back enjoying the career she loves.
Marcy, who can now "dress to impress" and hold her head high, added:
"Thrive to Work should have been around sooner. This programme helps people to build their confidence and realise that there is support out there to get into work if you have health issues."
Among others, Tracy's team is currently helping a 60-year-old man with physical and mental health issue back into work after 20 years of unemployment. She said:
"Employers can be really scared about taking someone on with a health condition, worrying about rules and regulations and that they may have a lot of time off sick.
"But we go out and meet them, build relationships with them, reassure them and highlight the benefits the person can bring to their business. We have had a lot of success and businesses appreciate there is support after the person has been taken on."
Jessica Pitt, a Thrive employment specialist, said smaller companies were often more receptive to taking on people with health conditions than national firms, with more centralised recruitment systems.
Her stand-out client was a 28-year-old married father-of-five children under eight, who had a variety of health conditions, including autism, and who had been unable to cope, giving up work five years earlier.
With her encouragement and support he is now back working as an aviation engineer, taking home £4,000 a month, has paid off his debts, bought a bigger house for his family and is now being trained as a test pilot.
"His progression has been phenomenal and it's great to see," said Jessica.
Government figures show there are more than four million people of working age with a long-term health condition or disability in the UK who are not in work and evidence suggests that as many as 90% of non-working people who use mental health services would like to work.
The trial recruited participants up until the end of October and runs until October 2020. There are well in excess of 1,000 other people still being supported to find work through the programme.


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John Sincroft
Head Coach/Platinum Coach
John became the head coach of WAC in 2011. He has coached at various levels for the past 13 years. John has worked with athletes ranging from beginning swimmers to national level athletes both at the college level and country clubs. Coach Sincroft holds a level 3 ASCA certification.
John is a graduate of the University of Indianapolis where he was a member of the swim team and studied physical education and a minor in health and safety.
John is originally from Warsaw Indiana. He and his wife Erin met while swimming together in college, Erin is a Physical Therapist on the west side of Indianapolis. Their daughter Molly is now three years old.


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We invite you to taste our delicious beer, which is brewed in the brewery of "Nesselbeck" restaurant. Once "Nesselbeck" was famous in Europe for its fine beer. Our restaurant tries to revive this tradition and take its rightful place among the breweries of the Old World.
The company SALM BRAU (Austria) provides us with brewing equipment. This brand speaks of the high quality of our drink. O. SALM & CO. GMBH was founded by Georg Welledits and Otto v. Salm in Vienna in 1924. Georg Welledits was a young technician for brewery machines and had great plans and new ideas for the brewery industry. The steadily growing breweries required the design of new automatic cleaning and filling machines.
New technologies for the heating systems of brewhouses were also needed. Many decades later SALM BRAU became
one of the leading companies in this field."Nesselbeck" uses the company's brewing equipment, and this is why every beer expert will give their highest recommendations to it. Our beer is brewed from the best quality malt, natural hop, clear water and brewer's yeast. We use pasteurization, and we can boldly declare that Nesselbeck is a truly "live" beer! We offer four varieties of company beer: Nesselbek Weizen (wheat light unfiltered beer), Nesselbek Merz (semi-dark unfiltered beer), and Nesselbek Helles (unfiltered light beer) Nesselbek Pilz (light unfiltered beer). You also have an opportunity to watch the process of brewing of the amber drink! It is a real mystery! Once all the ingredients are blended and the wort is cooked, the yeast is added. The fermentation takes 6 days, and another 21 days are required for the beer to mature. The beer is kept in special containers at a constant temperature and pressure. And now, you can try this divine beer in the "Nesselbeck" restaurant! Enjoy its unique flavor in a friendly and cozy atmosphere of the knightly castle!


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Hold On Lola! presents their debut single "High & Dry," out April 8th.
With the single comes a couple different remixes, one of them being the Instrumental or Dub Mix by Adam Turner. Removing the vocals, the track has an almost trance-like quality to it. It's actually strange how clearly you can notice that vocals are absent; the track has a very typical song structure to it, consisting of a clear beginning, middle and end, so perhaps that's it.
Regardless, Adam Turner does a fantastic job creating a magnificent ambiance with the tune that could easily find a home at any main stage in the world.


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The second-largest city in Australia, Melbourne is commonly referred to as the nation's cultural capital. It is home to many cafes, parks, and beautiful buildings, and is known for its great shopping, nightlife, and sports scene. Fly to Melbourne with EVA Air and arrive refreshed and ready to explore thanks to our friendly and hospitable flight team.
For sunbathing, swimming, relaxing, and seaside fun, Brighton Beach is a popular summer destination for people of all ages. Colourful beach huts line the sands adding to the picturesque scenes. St Kilda, Hampton, and Williamstown are other popular beaches in the vicinity. Learn more about Melbourne's salubrious past at the Old Melbourne Gaol. See the many clocks of Flinders Street Station. Visit Australia's largest art museum: The National Gallery of Victoria. Tour Melbourne's interesting museums, which include the Melbourne Museum, Scienceworks, the Immigration Museum, the Jewish Museum of Australia, and the National Sports Museum. Luna Park, Melbourne Zoo, the Koala Conservation Centre on Phillip Island, and Melbourne Aquarium are great places to take the kids. Other highlights include enjoying nature in the Royal Botanic Gardens, discovering attractive street art, riding the Melbourne Star Observation Wheel, touring the Parliament House of Victoria, learning more about indigenous culture at the Koorie Heritage Trust, and watching an Australian-rules football match.
Spring through to autumn (September to May) offers pleasant weather, ideal for days on the beach, picnics, and barbeques. Winter can be chilly, so pack warm clothes.


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On this last day of Black History Month, we highlight one person in particular for his accomplishments, despite not being associated as solely a transportation official. Today, for his contributions to L.A.'s modern transportation future, and his unwavering support of seeing rail and sustainable transportation return to the region - despite the MANY setbacks and defeats, we celebrate and honor Tom Bradley - Los Angeles' first and only African-American Mayor, as well as, L.A.'s longest-serving Mayor (1973-1993).
Mayor Bradley was initially not interested in politics, and rose through the ranks of the Los Angeles Police Department to become a lieutenant. However, with institutional racism at LAPD holding him from career advancement, Mayor Bradley enrolled at Southwestern Law School, attending class in the evenings, and when he graduated, immediately resigned from LAPD. (For which we are thankful.)
Mayor Bradley was elected to the L.A. city council in 1963 amidst a wave of African-Americans being elected into office throughout the L.A. region. In 1969, he first ran for Mayor, having won in the primaries, but lost to current mayor Sam Yorty in the general election. In 1973, he ran again for Mayor, defeating Yorty's fifth-term dreams, and overcoming an election marred by public racism against Bradley. Immediately, Mayor Bradley made a difference in city hall and the region, not only becoming the the first African-American Mayor of a major city, but also a city with a majority Caucasian population.
"He opened City Hall and city commissions to women, minorities and people with disabilities, largely for the first time. He transformed Los Angeles from a conservative, white, urban center into one of the most diversified and important cities in the world with a new skyline, vibrant downtown and revitalized financial and business districts. He positioned the growing metropolis to take its place as an international trade center. He influenced two generations of policy makers and leaders. He brought the city a glowing spot on the world stage with the 1984 Summer Olympics – the first-ever profitable Games" (Mayor Tom Bradley Documentary).
|Opening in the Metro Blue Line (14 July 1990).
In 1998, at the age of 80, Mayor Bradley suffered a fatal heart attack. He would miss out on the later subway extension to Hollywood and Universal City, an extension he, for decades, fought for.
In November, L.A. County voters signaled a paradigm shift with the 71% approval of Measure M. The measure made permanent a transportation sales tax increase, and will accelerate and green light many grand and long-needed transit projects, especially in the form of rail.
|GIF displaying Measure M's projects. (Adam Linder)
TransportiCA not only thanks L.A. voters for sounding the alarm that transit is vital in the nation's most auto-dependent region, but with the power of their vote, gave celebration to the work and legacy of Mayor Bradley. It was his vision to see Los Angeles with a superior rail infrastructure, and we are exited to see that vision carried-on.
Lastly, for an unmatched account of Mayor Bradley's incredible transportation work, we highlight the publication, Railtown: The Fight for the Los Angeles Metro Rail and the Future of the City, by UCLA and Berkeley law professor Ethan Elkind. Professor Elkind's book profiles the long and tenuous struggle of returning rail transit to the L.A. region, especially raising Mayor Bradley's efforts. For these reasons, and also because many of TransportiCA's staff are from L.A. and have a devotion to transit, we chose Railtown as the inaugural TransportiCA Book Club selection.
Thank you so much for following us as TransportiCA celebrates Black History Month, and we look forward to next February.


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Who are Team GB's medal winners? Where did they go to school, what sex are they, where did they come from and what kind of sports has the UK done well in?
We have broken down every Team GB medalist by their gender, education, type of sport and what was won.
We've counted team medals in the way the International Olympic Committee does: when an event's won by a team it counts as one medal, no matter how many people receive it. So, a two person team winning a gold would get 0.5 medal each - that's why there are decimal points in some of the numbers.
We will update these charts every day - but here's what the results are so far. It also reflects the fact that some sports have more medals than others.
Which sports has Team GB won medals in?
So far, Team GB's biggest success has been in rowing - with four golds, two silvers and three bronze medals. But this first analysis takes place just a couple of days after the athletics have started and Team GB already has three golds.
We were also interested in whether medals are for sitting or 'standing' sports - the latter also includes swimming.
Men v women
36% of all Team GB medals have been won by female athletes.
Private school v state school
Education of Team GB is a hot issue - at the beginning of August British Olympic Association chair Lord Moynihan said it was "wholly unacceptable" that half of Team GB's gold medallists in Beijing four years ago were privately educated. It's at an early stage but the odds appear to have improved: so far 32% of Team GB's medals are from privately educated athletes.
However, some sports are more likely to be the product of a private school education than others - so far that includes rowing, equestrian and shooting. By contrast, all the athletics medals are state educated so far.
Reader Neil Whitfield has analysed these figures some more:
When dividing the number of medals won by the current number of children in private and state education, we can scale for population size. Calculating the ratio of scaled medals, we can see that a child is actually nearly 8 times more likely win a gold medal for Team GB at the Olympic Games if they come from private education
Yorkshire v the world: which counties or UK regions do the medalists come from?
If you look at total medalists - then London has produced more than any other part of the country. But look at total medals - taking account of team sports - Yorkshire comes top
Where do Team GB's athletes originate: by country
The majority of Team GB's medals are from English athletes, with 13% from Scotland, 2% from Wales and 4% from Northern Ireland. Another 9% are from overseas originally, although all Team GB athletes are British. Nearly a third of English medal winners are from the North, Yorkshire in particular.
Age of medalists
Most of team GB's medalists are aged over 25, the biggest group being 25-29.
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After a relentless stretch of dark and rainy San Francisco days last week, we were all too excited to board a flight bound for Los Angeles, Sure, SoCal's palm trees and Instagram-worthy sunsets are always reason enough to make the trip, but we were particularly excited about the jaunt down south because this weekend was Lucky FABB West.
This past fall, we rounded up the troops and fled for Manhattan to attend their sister event, and we had so much fun chatting with fellow bloggers we knew we wanted to return in the spring. And similar to last year's lineup of trailblazing panelists, FABB West's impressive list of speakers included Eva Chen, Nicole Richie, and January Jones.
Whenever we attend these sorts of events we always set our sights high and come up with a plan of action ahead of time. Goal #1 for us, of course, was to squeeze all the SEO juice and secrets we could out of the digital masterminds on hand because we want to one day rule the Internet (JK) and Goal #2 was equally as important: take pictures of the fashionable attendees.
And fashionable attendees there were. Below, check out some of our favorite street style snaps from Lucky FABB and ModCloth's very own #ModFestBest event (oh yeah, we hosted a luncheon to showcase our festival collection and it was a blast).


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I know there are several posts about flash vs shockwave however I would like to look at this from a different perspective.
Being from the UK currently there are very few broadband Internet connections and although I dont mind downloading the larger shockwave 3D games, i know many pople would not wait. I would like to know how popular is this technology in the states and Canada? Where I believe that broad band is a lot more common.
Some of the shockwave 3D games I have seen are absolutely amazing; they really are a league, or two, above the flash games.
I would like to know why file size so important when broadband internet supposed to be the future. How many people with a broadband internet would be bothered about a short wait, hey its not even a long download on a 56K Why continue to struggle with flash when so much more powerful tools are available.
And these games are just so good, check out
thanks for your time


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My last blog post described those amazing creations I call "zombie companies." Ironically, some of the cultural attributes of zombie companies – company pride, vision, loyalty, positive attitude – often help to produce willing, enthusiastic employees. Yet as soon as they begin to insulate a company from things it doesn't want to hear, they become a recipe for business failure. These are symptoms of a business organization that allows its reigning picture of reality to become detached from the wider world, preventing any inadequacies from being discovered and corrected. The problem is that you don't want to eliminate the qualities that are causing the trouble. You want to balance them with qualities that will counteract their unwanted effects. How do you do this? Fortunately, for each of the qualities that tend to isolate a company from critical information, there are policies and techniques that leaders can use to compensate.
Protecting your company from company pride
First, if you want to prevent your company from turning into a zombie, you have to counteract any tendency on the part of employees to congratulate themselves too often. Under founders Bernie Marcus and Arthur Blank, Home Depot made a deliberate effort to prevent its managers from becoming too self-satisfied. "You won't often hear us sitting around patting ourselves on the back," its founders explained in their book, Built from Scratch. "Want to know the management secrets of The Home Depot? Number one, we are not that smart. Number two, we know we are not that smart." If only Bob Nardelli had the same attitude when he was CEO of Home Depot.
In addition to making a general effort to avoid excessive pride, there are a number of specific tactics a company can employ to protect itself from complacency. One tactic is to create internal advocates for the competition. These are people inside the company whose job it is to appreciate or champion other firms' strategies and technologies, and present critical arguments for adopting them. Such advocates are usually most effective if they work in supportive teams. To make the advocate team effective, it will need to be given the same incentives and support as the company's other research and development teams.
Protecting your company from its own vision
The biggest problem with a "company vision" is that it tends to take on its own momentum and becomes extremely difficult to change. Yet small changes need to be made constantly and big ones periodically. The best companies have executives who are always asking questions, like, "Why are we doing things this way?" Rather than reinforce the status quo, these managers are looking to disrupt the status quo, before somebody else does it for them.
To reinforce this kind of thinking, it is extremely helpful to make each top executive personally responsible for dealing with real customers. While some might complain that this takes executives away from their administrative duties, that is exactly the point. Why do the best CEOs talk to customers several times a week? Why did Norman Brinker, the founder of Chili's and the former CEO of Burger King, constantly go store to store to talk to customers? Why did Jack Welch of General Electric get involved in the details of selling things such as jet engines? It's because they know that taking responsibility for individual customer relationships – and making other senior executives do the same – is one of the best ways to discover what a company is doing right and what it should be doing differently.
Protecting your company from its positive attitude
Even if executives are in close touch with customers, there's no way they can spot all the developments that might have a drastic effect on the company's future. This means that it may be worthwhile to reward any employee who finds flaws or potential problems in the company's policies and procedures. Honeywell Federal Manufacturing & Technologies has demonstrated how effective such systems can be in its safety program. The company's director of HS&E and security says safety is essential to the business, and they utilize precise procedures. As a result of this commitment to safety, EHS Today, a magazine dedicated to the environment, health and safety, named the company America's safest company. How many investors wish the medical device manufacturers would learn this lesson?
One senior executive I interviewed told me a story about his "mentor": "One of the mentors I have is the guy who runs HR here…He's not afraid to come in here and shut my door and say, 'You know, David, you just missed this one. You screwed it up and here's how I suggest you fix it.'" Once you know about potential problems, you have to bring them to the attention of the people who need to act on them. This means that it's vital to find ways to disseminate unpopular knowledge quickly across the organization. One way to do this is make heroes of the "Paul Reveres," who ride through the company prompting people to take practical, cost-effective actions.
Protecting your company from perfectionism
Perfectionist companies are afraid of making any mistakes. But you have to allow for mistakes, as long as these mistakes are part of an effort to do something differently. Executives should set the example for other employees by acknowledging their own small failures and by participating in discussions of how those particular failures might be avoided in the future. At eBay, for example, top managers explain what they did right, wrong, and very wrong, all in public forums. Employees at these companies soon learn that it's OK to make mistakes. In addition to facilitating change, this tolerance helps people take responsibility for their actions, rather than make excuses.
When companies abandon their perfectionism and begin setting more realistic goals, they need to make sure that they are measuring themselves by external benchmarks, rather than by some internal standard. This is one of the oldest tricks in the book – "hey, we're doing great, just look at how much better we are at (fill in the blank)." Meanwhile, the bigger changes that come from the marketplace are missed because of the quest for perfectionism. If executives at your company keep talking about new features to old products, whose looking over your shoulder to see what entirely new products are on the horizon?
Finally, to protect itself more fully from perfectionism, your company should establish a policy of rewarding experiments that are unsuccessful when it comes to producing financial returns but that are highly successful when it come to producing knowledge returns. Some companies even pick a "Mistake of the Month." In a staff meeting, the group will have each person acknowledge a mistake. Mistakes are then listed on a whiteboard and a vote is taken on which mistake taught the company the most. By awarding a prize to the winner, the company can make the point that it's serious about getting rid of irrational perfectionism.
Protecting your company from too much team spirit
All these methods of preventing a company from turning into a zombie will only succeed if the company can counteract the groupthink associated with too much team spirit. This means finding ways to foster and preserve any opinions that differ from the prevailing one. It's these differing viewpoints, after all, that provide the means to challenge, revise, and ultimately replace the company's reigning picture of reality.
One technique for fostering dissent is to request a "minority report" whenever the company is considering an important new course of action. The job for those drafting this report is to make as strong a case as possible for whichever alternative seems to be the second-strongest candidate. Another technique is to build these contrasting visions into routine operations so that, much of the time, minority reports aren't even needed. One of the most effective ways to do this is to create cross-functional teams and diverse work groups whose members will see things differently.
You also might appeal to genuine outsiders, such as critical evaluators from other business units in the same company or from other non-competing companies. Sometimes they can make valuable contributions to an organization's thinking merely by asking basic questions.
Zombie businesses thrive in cultures that exude self-confidence, pride, and even arrogance. They are in danger because they look so good. In fact, this is what makes such companies so delusionary in the first place. They adopt strategies and initiatives that are never challenged until it's too late. Being alert to the risk of becoming a zombie business is a good start; active management of those risks is even better.


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[This entry is not part of Film Club proper, but is rather an entry for Short Film Week, organized by Ed Howard (Only the Cinema) and Jeff Ignatius (Culture Snob).]
Stan Brakhage (1933-2003) is perhaps best remembered for his abstract, hand-painted films, but he also did a number of films that, for lack of a better word, we might call "documentaries"although Brakhage's films are radically more personal than most documentaries. Think of them, perhaps, more like records of things seen, documentary in the same way a diary is documentary.
In 1971, Brakhage completes a set of three of these "documentaries," known collectively as "The Pittsburgh Documents." They include: "eyes," covering three days of activity witnessed while riding around the city with a pair of policemen; "Deus Ex," shot in the surgery wing of a hospital, including footage of open-heart surgery; and "The Act of Seeing With One's Own Eyes," also shot in a hospital, but this time in the coroner's area.
"Act" is widely available (it is included on the By Brakhage 2-disc set available via Criterion), and before viewing it the good people at Criterion gently warn you to "please be advised," for "this film consists entirely of footage of actual autopsies." And so it does.
They are perhaps right to warn you, for many of the images in this film are difficult to look at, and once seen, they are difficult to un-see. (As is my fashion, I've included some stills with this write-up, but I've hidden them behind a cut to protect the squeamish.) Brakhage himself, in an interview with Richard Grossinger (collected in the Brakhage Scrapbook (scavenged here)), writes about the experience of filming in these terms:
"I just began photographing desperately. I really overshot because I was so desperate to always keep the camera going; every moment I stopped photographing I really felt like I might faint, or burst into tears, or come apart, or something like that."
And yet I don't think it is Brakhage's intent to terrify us with this film. Over and over in his writings he has said that his intent is only to be faithful to certain types of experience, to use film to aid us in seeing things that he has seen: certain qualities of light, etc. (Prior to screenings of "Act," Brakhage reportedly said to audiences "that it was nothing to be afraid of, it was only about light hitting objects and bouncing back and seeing it with your eyes.") If Brakhage wants us to see what the inside of a body looks like, it is likely that he thinks there is a virtue to the experience of seeing (with one's own eyes) what the inside of a body looks like. (A similar motive likely influenced his 1959 film Window Water Baby Moving, a film which depicts his wife in childbirth.)
It is difficult, for me, to look at these thingsa body cut apart on a table, a scalpel moving through flesh, a hand removing organs from a cavityand not think that I am watching "violence." But is that apt? More likely this is a result of my own imaginings, my horror-film-induced ability to think of these things being done in malice to a person still living. We can perhaps critique the whole idea of an autopsy as a Western-logic act of violence in the name of dispassionate observation (possible), but unless we are willing to take that step then we must concede that there is, in fact, no violence in this film; we don't even see evidence of a callous joke at the dead's expense. No one engages in mischief like propping a Santa hat up on a corpse. What we see is carnality, as close to the reality of it as a film can get us, and when we are done watching the film we have added something to the catalogue of things we have observed. This is one way to become incrementally more complete as a human being.
Stills here, but please exercise your best judgment when considering whether or not to click.


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S.R. Mallery, two-time READERS' FAVORITE Gold Medal Winner, has been labeled nothing short of 'eclectic.' She has been a singer, a calligrapher, a quilt designer, and an ESL teacher. As a writer, History is her focus and is woven into her stories with a delicate thread. When people talk about the news of the day, or listen to music, her imagination likens the story to a similar kind of news in the past and is conjuring up scenes between characters she has yet to meet.
You can also find S.R. Mallery on her website.
Trouble in Glamour Town
"Trouble in Glamour Town is very historically accurate, portraying the real workings of the Hollywood sleaze, dishonesty and corruption happening at that time. S.R. Mallery is a gifted author who drew me into the story from the first word and kept me reading until the very last page…Trouble in Glamour Town is an old fashioned type of murder mystery story and is a very good read." Trudi LoPreto for Readers' Favorite
Hollywood, 1926. Where actors' and actresses' dreams can come true. But do they? While silent screen movie stars reign supreme, a film producer is gunned down in cold blood. Enter Rosie, a pretty bit-player, Eddie, her current beau, and Beatrice, her bitter stage-mother. As real celebrities of the time, such as Clara Bow, Lon Chaney, Gloria Swanson, and Rudolph Valentino float in and out, a chase to find the killer exposes the true underbelly of Los Angeles––with all its corruption.
Genteel Secrets
"Highly recommended for all fans of historical fiction genre! Absolutely outstanding!"
The Dolan Girls
"S. R. Mallery really knows how to pen historical fiction! Her writing transports you to the 1800s Old West, with characters and timeless relationships that keep you engrossed. Don't miss this one!" Amy Metz, Best Selling Author, Murder & Mayhem Goose Pimple Junction Series
The Dolan Girls has it all. Set in Nebraska during the 1800s, whorehouse madams, ladies of the night, a schoolmarm, a Pinkerton detective, a Shakespeare-quoting old coot, brutal outlaws, and a horse-wrangler fill out the cast of characters. Added to the mix are colorful descriptions of an 1856 land rush, Buffalo Bill and his Wild West Show, Annie Oakley, bank/train robberies, small town local politics, and of course, romance. Two, in fact!
Unexpected Gifts
Can we learn from our ancestral past? Do our relatives' behaviors help mold our own? In "Unexpected Gifts" that is precisely what happens to Sonia, a confused college student, heading for addictions and forever choosing the wrong man. Searching for answers, she begins to read her family's diaries and journals from America's past: the Vietnam War, Woodstock, and Timothy Leary era; Tupperware parties, McCarthyism, and Black Power; the Great Depression, dance marathons, and Eleanor Roosevelt; the immigrant experience and the Suffragists. Back and forth the book journeys, linking yesteryear with modern life until finally, by understanding her ancestors' hardships and faults, she gains enough clarity to make some right choices.
Sewing can be Dangerous
The eleven long short stories in Sewing Can Be Dangerous and Other Small Threads combine history, mystery, action and/or romance, and range from drug trafficking using Guatemalan hand-woven wallets, to an Antebellum U. S. slave using codes in her quilts as a message system to freedom; from an ex-journalist and her Hopi Indian maid solving a cold case together involving Katchina spirits, to a couple hiding Christian passports in a comforter in Nazi Germany; from a wedding quilt curse dating back to the Salem Witchcraft trials, to a mystery involving a young seamstress in the infamous Triangle Shirt Factory fire; from a 1980's Romeo and Juliet romance between a rising Wall Street financial 'star' and an eclectic fiber artist, to a Haight-Asbury love affair between a professor and a beautiful macramé artist gone horribly askew, just to name a few.
Tales to Count on
"This is simply a brilliant book by one of the best authors writing today." Amazon Reviewer
Curl up and enter the eclectic world of S. R. Mallery, where sad meets bizarre and deception meets humor; where history meets revenge and magic meets gothic. Whether it's 500 words or 5,000, these TALES TO COUNT ON, which include a battered women's shelter, childhood memories, Venetian love, magic photographs, PTSD, sisters' tricks, WWII spies, the French Revolution, evil vaudevillians, and celebrity woes, will remind you that in the end, nothing is ever what it seems.
If you are interested in audio books, find S.R. Mallery's titles on Audible.


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Tap hole emergency opening
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The suite extends the automatic control of the EAF melting process to all the operations from charging phase to tapping. Plus, the integration of the most frequent operations by automated specialized tools effectively minimizes power-off times, enhacing realiability and improving the transformation costs.
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Fall 2006
Volume 12, Number 3
Jeff McMahan, "Preventive War and the Killing of the Innocent" in The Ethics of War: Shared Problems in Different Traditions. Edited by Richard Sorabji and David Rodin. Ashgate, 2006. Pp. 169-190.
Jeff McMahan's subtle article is an outstanding account of the morality of preventive war, and not incidentally a sharp condemnation of the Iraq war. McMahan cites a revealing statement from Vice President Cheney in October 2003: "some claim that we should not have acted because the threat from Saddam Hussein was not imminent. Since when have terrorists and tyrants announced their intentions, politely putting us on notice before they strike?"(p.171)
McMahan points out that Cheney here concedes that Iraq posed no imminent threat, but takes this to be irrelevant. If the threat was not imminent, then the American invasion was a preventive war. And this is illegal under international law.
But should it always be illegal? Does morality sometimes permit preventive wars? In the Iraq case, there was no reason to believe that Saddam had WMD, much less that he proposed to use them against us. But suppose that there had been very good evidence for these things. Is it then so obvious that a preventive war would have been morally wrong?
In response, McMahan points out that "justifications for preventive war as they are actually asserted tend to be overly permissive in their implications. . .when the Bush administration sought to justify the second Iraq war. . .it appealed primarily to three claims: that Iraq possessed weapons of mass destruction, that it had a recent history of aggressive war, and that it had indulged in bellicose rhetoric directed against the USA. But. . .all of these claims were also true, mutatis mutandis, of the USA itself, with the Bush administration particularly noisy in issuing threats against Iraq, Iran, and North Korea. But no one in the administration would have conceded that any of these countries had a right to attack the USA in preventive self-defence." (p.174)
Even if there are permissible cases of preventive war, then, it is difficult to come up with clear criteria that do not "justify" too much. And there is a further problem. Each nation considers its own actions morally justified: the American government, e.g., never thinks that it makes unjust threats to others, although much of the rest of the world would disagree. Is it not likely, then, that even if clear and consistent criteria for permissible just wars were formulated, they would in practice be misapplied? "Acknowledgement of the permissibility of preventive war would, in practice, as Michael Walzer has argued, be likely to encourage to encourage the initiation of wars wrongly believed or claimed to be necessary for national self-defence."(p.175)
The problems with preventive war go deeper. "According to the traditional theory of the just war, what makes a person non-innocent, or morally liable to attack in war, is actively posing a threat to others."(p.178) So long as soldiers of an "enemy" nation do not attack us or prepare to attack, they count as innocent. The just war criteria do not allow "speculative" attacks on people, because of surmises that they will in future pose a danger. "Stated in more general terms, the central objection to preventive war is that it is necessarily indiscriminate---that is, it is war waged in the absence of legitimate targets. . .if it is right that preventive war, of its nature, targets those who have as yet done nothing to make themselves liable to attack, it follows. . .that prevention of future aggression cannot be a just cause for war."(p.178)
McMahan does not stop here. He is a consequentialist and rejects the traditional theory. His own approach is more permissive: it allows preventive war under certain conditions. I think that he has adopted a mistaken moral theory; but for our purposes his mistake is fortunate. Even on his more permissive view, it turns out that in practice preventive wars are almost invariably ruled out.
I shall not attempt to summarize his characteristically ingenious thought experiments. In sum and substance, he concludes from them that if you know that someone intends to attack you, you may act against him even before he has done anything to implement his plan. "I [McMahan] believe. . .that the mere formation and retention of a certain intention---both of which are mental acts---can be a sufficient basis for moral liability to preventive action." (p.184)
McMahan here opens a door he immediately proceeds to close. We can in practice rarely if ever have sufficient certainty about someone's intention to justify preventive action: "because intentions are private and not directly accessible to others, the evidence for the presence of a wrongful intention is almost always insufficiently conclusive to provide an adequate basis for preventive action. If we possessed an intentionometer that would infallibly detect other people's intentions and gauge their strength, the moral and legal status of preventive defence would be profoundly different."(p.185)
But not even this would be enough to justify preventive war. Suppose that we infallibly knew that the leader of an enemy nation secretly intended to attack us six months from now. He has so far, though, given no orders for aggressive action. We could not justifiably attack his forces, since they have neither done nor intended any harm to us. It would not be a good answer to this that the soldiers will be likely to obey orders from him to attack us. "Virtually all soldiers at all times have been strongly disposed to obey orders to go to war irrespective of whether the war has been just or unjust, Indeed, as Stanley Milgram's experiments in the 1960s showed, most people are strongly disposed to obey an order to inflict unjust harm on others, provided the order is issued by someone they perceive to be a legitimate authority. We should not conclude that most people are therefore liable to preventive defence." (p.187)


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If you like what you read here, please consider making a donation to DVAN via Intersection for the Arts.
Viet Thanh Nguyen
Lessons Vietnamese Fathers Learn From Their Children
This op-ed essay by diaCRITICS publisher Viet Thanh Nguyen is a reprint from The NYT Opinion section on Jan. 20, 2018. If you enjoy reading this reflection on fatherhood from the Vietnamese perspective, you might...
The Great Vietnam War Novel Was Not Written by an American
diaCRITICS editor Viet Thanh Nguyen writes on the many Vietnamese-American works ignored by both the American and Vietnamese mainstream. This article was originally published by the New York Times.
In Praise of Doubt and Uselessness
diaCRITICS editor and Pulitzer Prize-winning novelist Viet Thanh Nguyen reflects on the decades-long journey to publishing his three latest works. The following article was originally published in the Los Angeles Times.
Vietnamese and Vietnamese American Lit: A Primer from Viet Thanh Nguyen
"Sometimes people have said that I give voice to the voiceless Vietnamese. If you know anything about Vietnamese people, you know they are not voiceless. They are quite loud, whether it is in Vietnamese or English. Here is a reading list of some of the most important writing by Vietnamese and Vietnamese Americans, just to prove that we have not been voiceless. Most of the time we are just not heard."
Viet Thanh Nguyen on Being a Refugee, an American — and a Human Being
diaCRITICS editor, Pulitzer Prize-winning novelist, and Vietnam war refugee Viet Thanh Nguyen reflects on American identity: "I am a refugee, an American, and a human being, which is important to proclaim, as there are many who think these identities cannot be reconciled."
Martin Luther King, Jr., on Vietnam—and Today
Martin Luther King, Jr., is best known for his speech "I Have a Dream." Relatively few people know of his speech "Beyond Vietnam," delivered on April 4, 1967, one year before he was assassinated. It is a prophetic, unsettling, and radical speech that still resonates today.


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Oster® Oatmeal Naturals™ Shed Control Shampoo
Your pet deserves the gentle care of Oster® Oatmeal Naturals Shed Control Shampoo. Helps reduce shedding by repairing and enhancing the coat with essential fatty acids. All natural pH balanced formulation leaves the coat soft, clean and fresh. Made with 100% natural oatmeal - commonly recommended by Veterinarians to relieve dry, itchy skin. Coconut Verbena scent.
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Oster® Oatmeal Naturals™ shampoos and conditioners are pH balanced and enriched with oatmeal and other wholesome ingredients that are 100% free of dyes, parabens, phthalates and alcohol. Each formulation includes natural oatmeal to soothe and protect. A higher level of surfactants (or active ingredients) help lift more dirt and provide a longer-lasting fragrance than other pet shampoos. Proudly made in the USA.
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- pH balanced with no artificial colors
- Coconut Verbena scent
- Will not wash off topical flea applications
- Proudly made in the USA


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It's hard to win the popularity contest when you are a Caribbean island since all the competition also boasts gorgeous beaches, emerald waters and dreamy sunsets. But Jamaica has much to recommend itself, with jungles of coral under crystalline water, and white beaches that merge into banana plantations then rise to the mountain peaks. Then there's the fabulous pulsing music made famous by Bob Marley, but seemingly indigenous to this island nation. So what do you need to visit Jamaica? A passport will get you by for up to six months.
Hello Jamaica With a Passport
You won't need extensive documentation to say hello to Jamaica. The United States recognized Jamaica's sovereignty in 1962 when it became independent from the United Kingdom. The U.S. is a major trading partner and also provides the country with significant aid to counter violent crime and gang activity. Given this close relationship, it's no surprise that all you need as a U.S. citizen to enter Jamaica is your valid U.S. passport. Make sure it will be valid for your entire stay. You'll also need the back end of a round-trip ticket or evidence of some other ticket out of the country.
Other Options Possible
In fact, you may not even need a passport if you arrive on a cruise ship. If you travel to Jamaica on a cruise, you can use any document permitted by the Western Hemisphere Travel Initiative. This includes a card from a Trusted Traveler Program, a U.S. Military identification card for those on official business or a U.S. Merchant Mariner document when traveling on official maritime business.But it's a good idea for a cruise passenger to obtain and carry a U.S. passport in case it's necessary to return to the U.S. by air.
Considerations When Planning a Trip
Who can blame you if you want to throw caution to the winds and whisk yourself away to Jamaica without a second thought? But if you allow yourself time to ponder, there are a few considerations to be aware of. First, Jamaica, like its Caribbean neighbors, is in a region that frequently experiences hurricanes. Hurricane season runs from June 1 to November 30 every year, and homes and hotels can be destroyed and lives can be lost. Check the weather forecast before you catch the plane.
Then, there are personal safety issues. Women traveling to Jamaica need to be aware that sexual assaults on female visitors occur at an alarming rate, even at all-inclusive resorts. Use best safety practices if you go, like refusing to accept rides from people you don't know even if they claim to be operators of unmarked taxis. Many sexual assault attempts occur in this way. The State Department recommends that you avoid public buses and going to urban areas at night.
Members of the LGBTQ community traveling to Jamaica also need to be careful since many people in Jamaica have negative attitudes towards LGBTQ issues. Some view homosexuality as contrary to their religious beliefs. The State Department says that there are continuous reports of serious human rights abuses against LGBTQ individuals, including assault, harassment, arbitrary detention and mob attacks.
Jamaica is also not very sophisticated with accessibility assistance issues. Some all-inclusive resorts meet U.S. standards, but most do not, and most transportation and medical facilities do not accommodate visitors who are physically challenged.
Leaf Group is a USA TODAY content partner providing general travel information. Its content is produced independently of USA TODAY.
Photo Credits
- http://www.flickr.com/photos/daquellamanera/2525172048/, http://commons.wikimedia.org/wiki/File:Jamaica_flag_300.png, http://upload.wikimedia.org/wikipedia/commons/6/68/7milesbeach2.JPG
- Attribution: Bw2217a; License: Creative Commons Attribution-Share Alike 4.0 International license


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New York City has long been the mecca of contemporary American art. In the '80s, artists such as Andy Warhol, Jean-Michel Basquiat, and Keith Haring dominated the local scene before going on to take over the (art) world.
Through Sunday, March 10, the Moore Building is exhibiting "Haring Miami," featuring more than 200 original works by the artist. Presented by the same people who brought last year's "Dali Miami" to town, the exhibit promises tons of never-before-seen work.
Haring, whose ubiquitous, colorful pop style had earned him international acclaim, died of AIDS at age 31. But at that young age, he had already produced more works of art than some artists three times his age.
Apart from producing copious artworks, he was also a champion of AIDS organizations and children's programs, for which his own organization, the Keith Haring Foundation, provided funds.
Artists all over the world have been influenced by Haring's bold colors and fluid lines. Jessy Nite, a local artist with Primary Projects, explains how she was introduced to Haring's work:
"My mother is an art enthusiast, and when we were little children, she would give us books from the Met and Smithsonian as presents. I was born just outside of Manhattan, so she would often take us for outings in the city. I can still remember when I started to notice the bright colors and characters of Keith Haring's work. I was so used to more classical styles that once I learned he was a 'real artist,' it framed the art world in a whole new context. Haring was one of the first artists who showed me the value of personal style and originality in a professional artist career."
As busy as Haring was taking over New York, he still found time to hang out with Madonna, junkie/author William Burroughs, and psychologist/junkie Timothy Leary. Madonna has given many a shout-out to him over the years. When we mentioned his name to local artists, they were eager to share stories about Haring's influence.
Says Albert Vatveri: "Keith Haring's iconic and universal work has been infused in my mind and those of many others who grew up in the '80s. You might not have known his name, but you knew the work. I see in some of my work a similar connection in communicating with simple and powerful, primitive images."
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Nite adds, "Though I've only ever been familiar with his work in retrospect -- he passed when I was still very young -- I think that many contemporary artists, including myself, have taken cues from his openness and freedom of thought. Style, scale, and composition play such an integral part in Haring's work that it's one of the most recognizable in the world. I think the way that all of those aspects come together -- the fact that it's all so him -- is part of why people love Haring so much."
She continues, "His will to expand his audiences through merchandise and commercial work, though sometimes controversial in the fine-art world, is what influences me most. I strongly believe in making art for everyone and sharing it with the world. It's incredible that even today, Haring is still reaching new people and inspiring individuals."
"Haring Miami" at the Moore Building (4040 NE Second Ave., Miami); now through Sunday, March 10. Tickets cost $25 to $250. Call 305-531-8700 or visit bridgehouseevents.com.
Follow Cultist on Facebook and Twitter @CultistMiami.


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Winter is here, and red noses are aplenty. Big coats shield us from the icy cold, and boots work their hardest to keep our feet nice and warm. Still, the chill of winter wind sends a shiver through the body every time a breeze blows by just the right way. Logically speaking, it makes sense to think that between our bodies constantly working to keep us warm in the winter months, that the body would obviously burn more calories in cold weather – right?
Not exactly, but kind of.
Cold weather is not the sole deciding factor dictating whether or not our bodies go into calorie-burning mode. It's more so the process our bodies undergo once we start shivering from a temperature drop. This process is called thermogenesis. One way of this happening is to shiver, which is when the muscles contract involuntarily in order to create warmth and help maintain a healthy body temperature.
Or, your body could go into non-shivering thermogenesis. This is where the body's brown fat breaks down to release heat and, again, help warm the body up. Both shivering and non-shivering thermogenesis increase the body's energy expenditure, which helps burn calories. This is why your body may burn more calories in colder weather.
However, those two energy-expending and calorie-burning processes only kick into high gear when the body is truly cold. Once exercise begins, and the body naturally warms up from it, the body isn't going to burn any extra calories just because of the weather. But don't use that as an excuse to not exercise this winter season, sitting around and being sedentary is no way to keep the body healthy during the chilly months.
The Caloric Burn Breakdown
- BMR: Your basic daily caloric burn, known as BMR, or basal metabolic rate. That's how many calories your body needs just to function at rest. (~60% – ~80% total energy expenditure)
- FOOD BREAKDOWN: The energy needed to break down all that yummy food consumed throughout the day. (~10% total energy expenditure)
- EXERCISING: Lastly, the energy needed when engaging in physical activity. (~10% – ~30% total energy expenditure)
The calories burned during thermogenesis plays a substantially small role in overall expenditure, less than 5% – 10% actually.1 In one study where individuals were put in cold rooms for an entire day, subjects burned an additional 150 to 200 calories.2 That's not ideal or healthy, and not a smart way to burn extra calories.
So, if you're looking to burn extra calories this winter season, then up your fitness routine rather than your time freezing in the cold. And for those of you looking to take your workout season indoors, get a 5-day LA Fitness guest pass here.
- Belluz, Julia. "Do You Burn More Calories Exercising in the Cold? Here's What the Science Says." Vox, Vox, 6 Feb. 2018, www.vox.com/2017/12/23/16774320/exercise-in-cold-burn-more-calories.
- Ibid
- Praderio, Caroline. "If Your Office Is Freezing This Summer, You Might Be Burning Extra Calories." INSIDER, INSIDER, 3 July 2018, www.thisisinsider.com/does-being-cold-burn-calories-2017-8.


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Physically active and educated children are more likely to thrive academically and socially. It is for this reason, as well as many others, that Pulaski International School of Chicago provides a quality Physical Education program to all students grades Kindergarten through 8th.
Physical Education at Pulaski is designed to get your students moving and provide them with a foundation to be physically active throughout their lives. Students will learn about their bodies, different types of movement, engage in daily exercise that raises their heart rate, individual and team sport game play, as well as individualized skill development in many different areas of sport and exercise. Other areas, such as proper nutrition and how to effectively warm up to prevent injury will also be touched upon frequently throughout the year. Our primary goal is to make your children lifelong practitioners of exercise and sport!
P.E. instruction is designed and planned by using both the Illinois State Standards for Physical Educationand the National Association of Sports and Physical Education (NASPE) Standards. At Pulaski, students will critically think about their own bodies as it pertains to movement, situational decision-making in sport, and the short-term and long-term benefits of living an active lifestyle. Affective learning behaviors such as the demonstration of teamwork and positive encouragement/reinforcement of other students will be emphasized consistently.
Proper attire is paramount to ensure the safety of your child in Physical Education class. Students will be required to wear an indoor/outdoor athletic shoe without marking soles at all times. Boots, sandals, flip-flops, and Crocs will not be permitted. Students that do not have the proper attire will not be allowed to participate in physical activity.
Remember, being physically active is something that everyone can enjoy at any age – both in and out of school. Now let's get moving!
Sexual Health Education
Pulaski would like to inform you of the Chicago Public Schools program that will be implemented during this school year. This is a comprehensive curriculum to teach sexual health education from grades kindergarten through 12th grade in all CPS schools and will teach developmentally-appropriate, medically-accurate information.
The Office of Student Health and Wellness is working to remove health-related barriers to learning so that students may succeed in college and life. The instructional program in grades K-12 will provide a foundation for knowledge and skills related to human development, relationships, decision-making, abstinence, medically-recommended contraception and disease prevention. At each grade level, the instructional program teaches developmentally-appropriate, medically-accurate information that builds on the knowledge and skills that were taught in the previous grades.
Family Life Education – Kindergarten-4th Grade
In grades K-4, the foundational instruction includes anatomy and physiology, puberty and adolescent development, identity, reproduction, healthy relationships and personal safety, often referred to as Family Life Education. Some of the lesson titles include: Respecting Everyone, Public vs. Private, Smart About Strangers, Building Relationships, and My Body. This curriculum will be taught for 300 minutes per grade per school year.
Human and Personal Development – 5th-12th Grade
In grades 5-12, the knowledge gained from grades K-4 serves as a foundation to which information about puberty and adolescent development and sexually transmitted diseases and HIV including information on abstinence, medically-recommended contraceptives, transmission and prevention of STIs and HIV, informed decision-making and sexual orientation are added. Some of the lesson titles include: Health and Hygiene, Decision Making, Adolescent Development, Abstinence and Contraceptives, Delay Tactics and Refusal Skills and Self-Esteem and Body Image. This curriculum will be taught for 675 minutes per grade per school year.
It is our intention to educate our parents about this new program before classroom instruction begins. The sexual health education curriculum will be taught as part of P.E. and Health. Classroom instruction will be taught by our Physical Education teachers, Mr. Battin and Mr. Schram. You may also email questions to them at email@example.com or email@example.com. We encourage our parents to engage in this part of your child's growth.
- Pulaski Parent Notification Letter 2019-2020
- CPS Sexual Health Education for Parents
- CPS Curriculum Connection Overview for Parents
- CPS Sexual Health Curriculum Connection for Parents
- Sexual Health Education Scope and Sequence | Educación sobre Salud Sexual Alcance y secuencia
- Sexual Health Education Overview | Sexual Health Education Overview (Spanish)
- OSHW – Presentation (English) | OSHW Presentation (Spanish)


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Client: Center for African-American Religion, Sexual Politics, and Social Justice at Columbia University
Celebrating a year of success for a Columbia University Center.
About The Client
The Center for Research on African-American Religion, Sexual Politics, and Social Justice is a center in the Institute for Research on African American Studies (IRAAS) at Columbia University. From their website: "The Center on African American Religion, Sexual Politics and Social Justice (CARSS) advances research, education and public engagement at the nexus of religion, race and sexuality, in general, but with a particular focus on black communities, both in the United States and the wider African Diaspora."
Our Work
CARSS is one of our long-term clients and we are always happen to work with them. For this project, CARSS wanted to celebrate the work the center has done in organizing national meetings to discuss religion and sexual identity in Black religious spaces. We worked with CARSS to create a newsletter highlighting their accomplishments in their first year of existence.
Art/Creative Direction
Graphic Design
ready to work with us?


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Today, the House voted in favor of comprehensive tax reform with the passage of the "Tax Cuts and Jobs Act," 227 to 205. Stop the Tax Attack, along with National Taxpayers Union, applauds the many members in the House that have worked hard to get this bill passed, and taken a momentous step forward.
Over the last several months, House members have worked together not only to improve the current state of our broken tax code, but also to jump-start our nation's sluggish economy.
The strong and committed efforts of House Ways and Means Committee Chairman Kevin Brady (R-TX) do not go unnoticed. Last night the Chairman took to the floor supporting today's vote in what was a notable speech:
"The American people have waited years for a fair, simple, and competitive tax code. Right now, in this moment, we stand on the doorstep of delivering… Let's pass this historic bill and take another step forward in delivering bold, pro-growth, pro-family tax reform for Americans throughout this nation."
We couldn't agree with the Chairman more. For the last year, the House has participated in a healthy and refreshing debate on this issue. Now attention will be turned to the Senate to improve upon the example set by today's historic vote.
The United States' economy has bounced back from the recession with only record low margins. Thankfully, the comprehensive tax bill passed today and the proposal currently in the Senate will cut the corporate rate to 20%, down from 39% – providing a much-needed cash infusion for small to mid-sized business across the nation. Not to mention, Congress has collectively moved to cut individual tax rates – helping Americans keep more of what's theirs.
As the Senate prepares to fulfill this once in a generation opportunity, we encourage members to remain committed to comprehensive reform and maintain this momentum driving a tax bill to President Trump's desk before the year is out.


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Want to write for The Columnists? The process is simple. Simply email our editors a sample of your work to email@example.com, and explain why you want to write for us.
If the editors like what they see, you will be invited to become a writer for the website. This allows you access to the Facebook group where the editorial team give out assignments to the writers.
Any writer who has had an article published on the website within the last three months will be featured on the About Us page.


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Dissertation Year Fellowship Document Upload Form
Applicants to the Dissertation Year Fellowship may use this form to upload their new or revised proposal, schedule, and CV. The form only accepts PDF files that are under 4 MBs in size. As a verification check applicants must enter their UNH ID and their DYF confirmation number. You may upload one to three documents at the same time. You may upload revisions to already submitted documents as often as needed up until the deadline. If you upload multiple versions only the most recent copy of each will be kept.
IMPORTANT: In addition to uploading your proposal, schedule, and CV here, you will also need to send a copy to each of your recommenders.
MAC Users: When creating a PDF file on a MAC you need to make sure that the file is saved with a ".pdf" extension (i.e. my_proposal.pdf) as the upload process checks for that extension. This option is often found under the "Save as…" dialogue window when saving a document.
Should you have any problem using this form please email the Graduate School Deans Office and indicate the nature of the problem (date, browser, and error messages are very useful). You may also call us at 603-862-3005.


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Communications Sector
The communications sector faces direct attacks from criminals, intent on breaching their organisation and network operations, and indirect attacks from those in pursuit of their data. What's more, the industry has never been more competitive and organisations must pursue the right technologies, innovative partners and sustainable business models in order to stay ahead of the competition. Rich in IP, it's no wonder that the communications sector is particularly susceptible to espionage attacks.
Espionage considerations for the Communications sector
We are at a tipping point in the evolution of business and governments. Technologies are becoming interconnected, they are talking to each other. From mobile handsets talking to financial systems, to power grids talking to homes. This is leading to people consuming services in ways that they never have before. People and technology are creating a momentum of change.
This momentum will lead to a fundamental shift in business models and the need to introduce terrorist, competitor and hostile attack countermeasure strategies at board level.
Take for example the Insider Threat. Even if you consider your systems and processes protected and safe, it is difficult to fully control some attack vectors. People rank at the very top of this list. Their motivations are often hard to predict and anticipate, ranging from a desire for financial gain to disaffection, coercion and simple carelessness.
While insider-assisted attacks are uncommon, the impact of such attacks can be devastating as they provide a direct route to the most valuable information.
Esoteric's extensive experience in providing strategic board-level support to global corporations has helped many of our communications industry clients to realise the value of having peace of mind in outsourcing their business resilience planning to Esoteric. Our clients are able to concentrate on core business activity, safe in the knowledge that the threat of attempted or actual attacks from competitors, criminals and terrorists has been minimised.
Case Study
Physical Penetration Testing at Media Company Improves Overall Security Posture
The Challenge
After a security breach at one of their premises and in light also of the recent terror attacks in both London and Manchester, this leading media and telecommunications company had questions around its physical security posture. Concerned about the its duty of care to both employees and visitors to their premises, the organisation wanted to take a fresh approach to test the effectiveness of its security processes and controls.
The Solution
The organisation partnered with Esoteric, who carried out a programme of short-notice, physical penetration tests on eight of their key premises across the UK. Taking a phased approach, opportunist and planned penetration tests were undertaken using covert techniques to gain access to and, where possible, move with each site to examine the security process, culture and technological resilience.
The penetration test teams successfully accessed a number of buildings and on completion, detailed the vulnerabilities identified in a written report. In addition, Esoteric proposed and developed a program of follow-up training for security officers and receptionist staff who are tasked with protecting the organisation's premises, and general awareness training for the wider staff population, in order to minimise the facilitation of access into key areas.
The Benefits
Due to the quick turnaround of the penetration testing, the organisation was able to put the remedial processes and controls in place almost immediately in order to mitigate the vulnerabilities and threats identified during the testing. The ongoing educational program raised security awareness within the organisation as a whole which was evident when subsequent physical penetration tests were conducted.


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Free social media tools pack powerful insight punch
Bringing a business onto social media in a meaningful way can be a scary prospect
Bringing a business onto social media in a meaningful way can be a scary prospect
Business has always been social, right back to trading around the tribal camp fire
A new and more diversified technology focus for Joomla — the same open source CMS that small businesses know and love — is making waves in the enterprise
Armed with survey results and a belief that the 'turmoil' of the social software market is over, Microsoft says it's time to round out SharePoint and other products as an enterprise social platform.
Enterprise 2.0 is all about effectively fitting the newer generation of social media tools into the traditional enterprise processes, which should help the enterprise to better collaborate with its customers and vendors towards improving the business value of enterprises.
Manta, which claims about 30 million monthly visitors, adds features for creating social connections and collecting customer recommendations.
Report from Zscaler ThreatLabZ shows that social networking apps account for majority of Web 2.0 transactions. While Facebook is still on top, its usage dropped in 2011 among enterprise users.
We're all aware of the benefits social media offers multinational companies to attract new international clients, increase brand awareness in a new market and even reinforce existing customer loyalty.
Social media is here and it's changing your business in many ways.
Half measures won't work. Enterprises must adopt social/mobile, cloud, and big data technologies—all of them, not just one or two.
Why we'll see a very tough transient labor market for a couple of decades, with slowing or declining economic growth.
This year, a very interesting trend in collaborative innovation can be observed in Central Europe: The once distinct concepts of "Enterprise 2.0" and "Open Innovation" are merging.


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L-5-B-85, L-6-B-85, and L-3-G-85 Cherokee County Local Roads
Author(s): Michael J. Perry
Year: 1985
This resource is a citation record only, the Center for Digital Antiquity does not have a copy of this document. The information in this record has been migrated into tDAR from the National Archaeological Database Reports Module (NADB-R) and updated. Most NADB-R records consist of a document citation and other metadata but do not have the documents themselves uploaded.
If you have a digital copy of the document and would like to have it curated in tDAR, please contact us at email@example.com.
Cite this Record
L-5-B-85, L-6-B-85, and L-3-G-85 Cherokee County Local Roads. Michael J. Perry. Iowa Department of Transportation Project Completion Report ,8-1. Iowa City, IA: Office of the State Archaeologist. 1985 ( tDAR id: 140340)
This Resource is Part of the Following Collections
Investigation Types
Archaeological Overview
School House • Significance / Management • Survey • Upland Site
Geographic Keywords
19021 (Fips Code) • 19035 (Fips Code) • Buena Vista (County) • Cherokee (County) • Iowa (State / Territory) • North America (Continent) • Northwest Iowa Plains • United States of America (Country) • Western Iowa River Basin
Temporal Keywords
Spatial Coverage
min long: -95.861; min lat: 42.56 ; max long: -94.914; max lat: 42.91 ;
Record Identifiers
NADB document id number(s): 640069
NADB citation id number(s): 000000096963


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"If at first you don't succeed, you're running about average."
(Marian Hamilton Alderson)
"Average doesn't cut it."
Note to self: do something, anything about the following:
Onion dip and potato chips are not a healthy dinner choice. If this is unavoidable, check out Clinton Kelly's recipe for homemade onion dip – it is beyond tasty.
Emotions are fickle; do not confuse with truth.
Finish one project before starting another. But there are so many, I get bored and am easily distracted …. oh, okay, take ADHD vitamin and focus.
When it becomes a choice to be kind or be right, always choose kind. Being right – and smug – ain't all it's cracked up to be. It is cracked. For me.
Always take bag when walking dog. Sometimes I forget and dog does his thing. This situation is sort of like stepping on a crack – no bag and business means I will step in it shortly.
Keep your friends close and your frenemies at bay. Yeah, yeah … the saying says keep enemies closer. Ridiculous. Choosing to have a bad experience over a great one? Not an option for me.
Make a comment instead of pushing "Like" button when reading blog posts.This is addressed to me – "like" is great, so no haters. I push the "like" button all the time. But am going to attempt to do otherwise; if bloggers have taken the time to write and I have taken the time to read their posts, then it makes sense for me to commiserate, congratulate, admire … whatever. But you are welcome to "like" me anytime you want.
Stop wearing clothes inside out. Happens all the time. Must slow down and look in mirror before exiting home. This sort of issue is crazy cat lady stuff. I don't have a cat. And I'm not crazy. That's a lie. A little bit crazy. Acknowledge contemporary insanity and slow down when dressing.
Lead with love and compassion. Yesterday, a woman came into the shop where I work. She was looking for a hat and veil for her best friend. Whose husband had passed away. Although we'd never met, we spent a good hour trying to find the perfect pillbox hat for her bereaved friend to wear to the funeral. During that time, we talked about any and everything. And when she left, tears were rolling down both our cheeks. She was an amazing example of leading with love. And a stellar reminder to me to do the same.


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The Best Rain Design Ipad Stand of 2020
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Maia Campbell Leaked Video
The Accurate Source To Find Quotes To Maia Campbell Leaked Video."
[Maia Campbell Leaked Video]
[Maia Campbell:]
…powder and some crack.
You want some powder and some crack? Pump my gas for me. You know what I'm saying, but basically, so you want some powder and some crack?
[Maia Campbell:]
Yes, he raped me buddy. He used condom and his dick was big and he …
How did he even rape you with a condom?
[Maia Campbell:] Source: LYBIO.net
Because he's like grabbed me like that.
Wow! What's up? What the fuck?
[Maia Campbell:]
That's what I mean, like he was un-human.
Yeah… That's crazy.
[Maia Campbell:]
Wait, I may spill it down.
Why are you doing like that?
[Maia Campbell:]
He says he's Bill Cosby.
He said he was Bill Cosby?
[Maia Campbell:]
Yeah, he's saying he's Bill Cosby, and he's all like…
So the nigger raped you and he said he was Bill Cosby.
[Maia Campbell:]
This is my real hair. And bitches ain't got really hard –
Yeah, bitches ain't got no real hair. Show em yours –
[Maia Campbell:]
Yeah, bitches ain't got hard tits.
Yeah, you ain't got big titties, you know busted ass for a real nigger. Yeah. Brrrr Brrrr Brrrr Yeah. Keep – keep up. No, did you put $80? Wait. No, okay, no, no, no.
[Maia Campbell:]
Oh, I ain't pushing it.
Okay. Yeah, yeah, right there. Yeah, we do $89.
[Maia Campbell:]
Yeah, cheater.
[Maia Campbell:]
I don't want no Cheetos.
[Maia Campbell:]
Well, I want some crack.
You want some crack, baby?
[Maia Campbell:]
[What's the man on the cane?] I'm Persian, Persian. I bunked–
[Maia Campbell:]
I bunked – I bunked with a Persian stripper, bro.
You was fucking her?
[Maia Campbell:]
Bro, she wanted to fuck me so bad, bro.
What happened?
[Maia Campbell:]
She jumped up on my bunk, bro. And I'm like, bitch, if you don't get the fuck off my bunk, bro.
What you gonna do to that bitch if she don't get off of your bunk?
[Maia Campbell:]
I just – I'll tell her story and play cards with her, but I don't want her to be like…
Be in your bunk.
[Maia Campbell:] Source: LYBIO.net
Yeah…..! Girl like…
All right, bitch, get out my bunk, bitch. Yeah, get out my bunk, bitch. What's up, baby? A lighter nah….
Maia Campbell Leaked Video. He said he was Bill Cosby? Complete Full Transcript, Dialogue, Remarks, Saying, Quotes, Words And Text To Maia Campbell Leaked Video.


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Quotes by Lana Turner
Displaying 1 to 2 out of 2 Quotes
- 1
It's said in Hollywood that you should always forgive your enemies - because you never know when you'll have to work with them.
Link to Quote
Lana Turner Quotes
A gentleman is simply a patient wolf.
Link to Quote
Lana Turner Quotes
- 1


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Online orders are operating as normal. Read more here »
The record adaptor has been designed to be used with your 45RPM records that no longer have the centres in them enabling you to play your old favourites.
good product from rega
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doesn't fit properly to some of my 45's, but v nice item
Home > Accessories > Manufacturer Upgrades, Parts & Accessories > Rega Upgrades, Parts & Accessories


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Shop for fresh produce at this winter farmer's market on Saturday in Pine Island, NY. Listen to music from local musicians as you browse the fresh produce and items from artisans and vendors from 10 am to 2 pm. This will be repeated again on February 28, 2015 and March 28, 2015 from 10 am to 2 pm.
Come and meet Francesco Mastalia, a local photographer who will be signing his new book "Organic: Farmers & Chefs of the Hudson Valley." This is a beautiful color photo book showing local farmers and chefs in their own environments with interviews that will truly inspire you.
So for a fun day out of the cold and snow join everyone at the Rogowski Farm, 32 Glenwood Rd, Pine Island, NY. For more info call 845-258-4574.
Debbie Walsh, GRI, CNE, CHMS, REM | Office (845) 283-3036 |
website www.viewhudsonvalleyhome.com | search for homes
If you are Buying, Selling or Relocating to the Hudson Valley area and need help from a professional REALTOR®, I would be happy to assist you! Please visit my Hudson Valley website for property searches and to sign up for free listing alerts and other information.
WINNER 2015, 2016 & 2017 Hudson
Valley Five Star Real Estate Agent
Top Agent Magazine Honoree 2015 & 2016


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J.T. Bauer, X. Montero, M. Schütze, M.C. Galetz
Surface and Coatings Technology 285 (2016), 179-186, DOI: 10.1016/j.surfcoat.2015.10.074
Three new concepts for AlSi-slurry diffusion coatings manufactured in air and in aggressive, chlorine and sulfur containing atmosphere on alloy 800 H have been studied. These concepts were: an oxygen getter concept with fine Al-powder, a eutectic concept with Ge and a barrier concept with a glass-ceramic. Particularly the oxygen getter concept is based on the high reactivity of the fine Al-powder to form a dense and stable oxide layer. The eutectic concept is established via the facilitated diffusion of Al in the liquid phase. The barrier concept aims at the formation of a dense glass-ceramic layer. All three studied concepts were based on the idea of reducing the partial pressure of oxygen and other critical gases (Cl, S) within the Al-containing slurry near the substrate surface via a protective second layer. For the heat treatment several hold times were intentionally chosen to simulate the heating up process of waste to energy plants. Due to the slow heating up, an extended time is allowed for the oxidation or corrosion of the underlying substrate as well as the aluminum powder of the slurry before the diffusion occurs. The application of slurry manufacturing route in air with all three studied concepts leads to homogeneous diffusion coatings. The barrier concept provides the best results in aggressive atmosphere, whereas both other concepts lead to inhomogeneous coating structures. The presence of Ge changes the coating microstructure due to the fast diffusion of Ge into the base material. A model of the microstructural evolution of the coating in Cl- and S-containing atmosphere is proposed.


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While 4/20 is under some attack in Boulder, Colorado, with authorities shutting down the University of Colorado campus to visitors, some area citizens are using the celebration (and the national attention) to spread information about the upcoming ballot initiative Amendment 64, which if it passes would essentially decriminalize adult possession of marijuana and pave the way for establishing regulated non-medical framework for the cultivation, dispensing, and sale of marijuana.
Among the actions being taken by supporters of Amendment 64, according to The Huffington Post, "will include full-page ads in multiple publications calling for the end of marijuana prohibition, educating people on the ground about the ballot initiative, registering them to vote, and even planes flying overhead with banners calling for an end to the overall drug war that is arguably built upon the criminalization of marijuana use." How the supporters will exactly make their presence on campus felt (especially in light of the warnings about police) is yet to be seen, but we wouldn't be surprised if it is through students that this campaign is led. Regardless, the opportunity to educate and motivate 10,000 potential voters doesn't happen every day.
Although young people are directly effected by the issue, with "83% of marijuana arrestees in Colorado under 29 years old," advocates will also attempt to appeal to potential voters' economic concerns. "Colorado, for example, currently spends upwards of $70 million every year to enforce marijuana prohibition, while forgoing upwards of $20 million in tax revenue that could be raised every year by regulating this commodity." That's a lot of money, especially considering the economic turmoil currently experienced in the state, and across the country.
2012 marks the 75th year of marijuana prohibition in the United States and the 95th year of prohibition in Colorado. And, while 4/20 will undoubtably be a lot of fun for the pot smokers of Boulder, Colorado, the day should also serve as the beginning of a long push toward November and the potential end of marijuana prohibition.
Do you support Amendment 64 to end marijuana prohibition in Colorado? Do you think 4/20 should just be fun or is it a day to tackle social issues?


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- Range from 0.5-1μm in diameter (similar to bacteria).
- Contain an inner (folds in) and outer membrane.
- Contain cristae (singular crista) - internal compartments formed by the inner membrane folds.
- Contain a matrix- large overall internal compartment.
In sexual reproduction only the female gamete (ovum) has mitochondria when the gametes eventually fertilise, this is because the male gamete (sperm) draws upon all of its mitohondria for locomotion, to aid its travel to the ovum (egg). Furthermore, mitochondria in relation to the structure of the sperm, is wrapped tightly around the flagellum in the sperm and is fixed in this position, to enable the mitochondira to comply with the sperm's unusually high ATP consumption [3].
Mitochondrion is the site of the Krebs cycle and the electron transport chain in eukaryotic organisms. It has a variable diameter from 0.5 to 1 micrometre thus can be easily seen under a light microscope. It is surrounded by two phospholipid membranes: the outer and inner membrane. The inner membrane is folded inwards to form cristae and it is the location where electron transport chain occur. On the other hand, the outer membrane is the envelope that holds all the organelles and it is relatively permeable to small molecules. The internal mitochondrial compartment is called the matrix where link reaction and Krebs cycle occur. As a result of oxidative phosphorylation, ATP is synthesised in the latter by the activity of ATP synthase on the cristae. The advantage that this has over glycolysis is that it reaps 15 times more ATP for all energy-requiring reactions of the cell, both inside and outside the mitochondria. Moreover, it has its own DNA which is circular and also contains 70s ribosomes. In addition, it is also beneficial since as a result of cell damage, it is the one who signals the process of apoptosis (cell death) by releasing mitochondrial protein into the cytoplasm [4][5].
- ↑ Berg J.M, Tymoczko J.L., Stryer L (2001) Biochemistry, 5th edition, New York: WH Freeman. p492
- ↑ Molecular Biology of THE CELL, Fifth Edition, Alberts, Johnson, Lewis, Raff, Roberts, Watter (2008), Chapter 1 Cells and Genomes, Figure 1-33 A mitiochondrion, Page 28
- ↑ Bruce Alberts (et al)-2007: pg815
- ↑ Berg J.M, Tymoczko J.L, Stryer (2012) Biochemistry, seventh Edition, New York: WH Freema.. pg 543
- ↑ Alberts, Johnson, Lewis, Raff, Roberts, Walter (2008) Molecular Biology of the cell, Fifth edition, pg 815


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Sunday, March 27, 2011
Posted 5:43 p.m. Updated 10:03 p.m.
Phillips willing to share records
Bears president Ted Phillips is willing to share Chicago's financial records with the players' union, saying that the franchise has nothing to hide.
If the league feels, to get a deal done, they need to release financials, were on board, Phillips told Sean Jensen of the Chicago Sun-Times. Im actually proud of how we operate our club. We think we do a good job, revenue-wise and expense wise. (footballnewsnow.com)
The case against Rose for MVP
In Dan Le Batard's column on Sunday, the writer compares Derrick Rose to Oklahoma City's Russell Westbrook and argues that while the two have similar numbers, the only reason Rose is being considered for MVP is due to the fact that Rose and the Bulls are exceeding expectations.
He goes on to suggest that the Bulls offense is only mediocre which allows Rose to be the best player in it, while he's arguably the least important piece of their NBA-best defense. (miamiherald.com)
Garcia beats out Colon for Yankees starting rotation
The Yankees have set their starting pitching rotation, announcing that former White Sox starter Freddy Garcia will be the No. 5, edging out another former White Sox starter, Bartolo Colon.
The 35-year-old Garcia had a 5.93 ERA in four Grapefruit League starts spanning 13 2.3 innings, while Colon had a 2.40 ERA in 15 innings. However, New York manager Joe Girardi acknowledged that Garcia was the favorite from the beginning since Colon has not pitched in the Majors since 2009. (mlb.com)
Zbikowski wins by unanimous decision
Baltimore Ravens safety and Buffalo Grove High School almuni Tom Zbikowski delivered several brutal punches en rout to a unanimous decision win over a bloody Caleb Grummet on Saturday night. (chicagotribune.com)