text: I joined OneMedicalGroup at the start of 2018 as an analyst and then recruited a new team member as the groups portfolio grew, this enabled me to recently move into the role of Head of Business Intelligence which I am thoroughly enjoying! Previous to working at OneMedicalGroup I worked in banking for 10 years in various data, testing and project roles but after taking year out to travel I wanted a career working within the public sector that focussed on data and returning with a focus on business intelligence work. As Head of Business Intelligence, my role covers everything from contractual and regulatory reporting to more analytical and performance data. In my team we also look to identify efficiency and process improvements utilising the latest technology and tools to provide a clear and meaningful output. In work I enjoy the freedom and opportunity OneMedicalGroup has given me to develop the team and grow the different roles how I think best works for the group. I look forward to the business expanding further in the future and the new challenges that this will bring. I live in Bradford with my partner Sarah and we are in the process of moving to Leeds into our first house together. I try to stay fit by playing football and running but my love of food and drink often gets in the way! I often go on holiday and like to try new places but my favourite is probably Japan - I am currently undertaking a one year course of night classes to learn the language.


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Are You Sabotaging Your Brain?
It does not take much to rob your brain of its essential vitality. Dr. Daniel Amen, a renowned psychiatrist, has spent his entire career trying to understand the ways we can preserve or sabotage our brain health.
In his book, Change Your Brain, Change Your Life, Dr. Amen explores the root of these essential brain robbers. The good news is that because the brain is highly plastic, any good habit that forms over time can replace short-term damage.
Below are some of the ways you could be harming your brain without even knowing it:
- Alcohol
People who drink alcohol excessively have smaller brains than nondrinkers. Excessive or binge drinking for both genders lowers activity in the prefrontal cortex, the area responsible for judgment, forethought, and planning.
- Obesity
As your weight goes up, brain size goes down. Obesity more than doubles your risk of Alzheimer's disease, with a decrease in brain tissue.
- Dysregulated hormones
This could be due to imbalances with your thyroid, testosterone, or estrogen levels. It is important to get a complete blood count (CBC) yearly.
- Poor diet
Although your brain accounts for only two percent of your body weight, it uses 20 to 30 percent of all the calories you consume. A fast food routine will leave you with a "fast food brain" and a "fast food body" to boot.
- Lack of new learning
The brain gets easily bored and requires new and different challenges to stay healthy. Once the brain really learns something, such as how to navigate the streets of your hometown, it uses less energy to accomplish the task. Learn to familiarize yourself with uncharted territory. These experiences actually help our neurons grow.
- Drugs
Most people are aware that marijuana, cocaine, ecstasy, methamphetamines, and heroin seriously decrease brain function. Unfortunately, Illegal drugs aren't the only culprits. Abusing prescription medications, such as Vicodin, Oxycontin, and Xanax, also can hurt the brain. So can an over-reliance on supplements and over-the-counter drugs.
- Chronic inflammation
Inflammation now is thought to be at the center of many diseases, including diabetes, heart disease, obesity, and Alzheimer's disease. C-reactive protein, found in our blood plasma, often rises in response to inflammation. Ask your doctor to perform this test, as it is not usually part of a standard scan.
- Chronic stress
When you constantly feel stressed, your brain tells your body to secrete higher amounts of the stress hormone cortisol. Our bodies need an optimal level of cortisol to function, accomplish the things we want to do and maintain focus. At elevated levels, cortisol increases your appetite, cravings for sugar, increases muscle tension and chronic pain, increases blood pressure, and raises your risk for many serious health conditions.
- Chronic sleep deprivation
Getting less than five to six hours of sleep a night lowers overall brain function and causes your brain to release hormones that increase your appetite and cravings for high-sugar snacks. People who don't get enough sleep tend to eat more calories and gain weight.
- Lack of exercise
Lack of exercise decreases blood flow to your brain, body, and genitals. It is well-documented that a lack of physical activity can negatively affect your weight, overall health and sexual well-being.
- Negative thinking
fMRI scans have shown that focusing on the things you don't like lowers brain activity, causes your heart to beat faster, increases blood pressure, and negatively affects many systems in your body. Negative thinking also can sabotage your efforts to change your bad habits, lose weight, start an exercise program, or quit smoking.
- Too much TV
Watching too much TV can be harmful for your brain and body. Excessive TV watching has been associated with ADD in children, obesity, and in recent studies to Alzheimer's disease.
- Excessive texting and social networking
Spending too much time texting and social networking leads to attention problems and may cause difficulties communicating face-to-face, especially in romantic relationships. It also takes time away from physical activities, making you more prone to weight gain.
There are many other ways you can sabotage your brain. Only you know how you are treating, protecting and preserving your brain, and subsequently body and heart health. Even though on a daily basis we cannot physically see the changes we are making to our brains, we intuitively know how it is doing based on how we feel. We have to work hard to show our brain who is boss.
Waters, E. (2018). Are You Sabotaging Your Brain?. Psych Central. Retrieved on October 29, 2020, from https://psychcentral.com/blog/are-you-sabotaging-your-brain/
Last reviewed: By a member of our scientific advisory board on 8 Jul 2018
Published on Psych Central.com. All rights reserved.

subset: commoncrawl


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David Smith
2018 Session | Navigating the Workplace in a Post #MeToo Era…Now What?
The #MeToo movement has led us to a watershed moment. Cultural norms and workplace policies are evolving. And new questions and realities are starting to surface. Anecdotes of men avoiding women have also started to proliferate. Some men wonder: Is it safe to take a closed-door meeting with, or mentor a woman? Some find themselves immobilized by fear. But we can do better. Join a panel of leading experts on gender partnership for a forward-looking conversation about how to constructively navigate the workplace in a post #MeToo world. Together we will explore how to dispel fear and mistrust to create a workplace that works for everyone. Read More
Podcast: Play in new window | Download


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I have a confession to make, I am a total cookbook/recipe hog! I have tons of cookbooks, not to mention 3 subscriptions to cooking magazines, about a million recipes saved on Pinterest, and who know how many favorited recipes on FoodGawker. It's really quite sad, but it's also my guilty pleasure. Nothing entertains me more than reading recipes.
Recipes inspire new ideas for things I can create in the kitchen as well as challenge me to try cooking or baking something I never have. They give me a base recipe for creating something healthier or adding my own combination of ingredients. Reading recipes gets my creativity flowing. Yep, cooking and baking are definitely 2 of my biggest passions.
On top of reading all the latest cookbooks and keeping up with the latest trends in the world of food I also love looking at old cookbooks and family recipes. This recipe for zucchini pineapple bread was inspired by an old recipe of my grandma's. Her recipe was called carrot cake bread. It was a wonderful cake loaf filled with the warm spice of cinnamon, lots of carrots, sweet raisins and pineapple, and crunchy pecans. As I mentioned earlier I like to use recipes as a base for creating something of my own. My grandma's carrot cake bread would be the perfect recipe to use for the zucchini pineapple bread. Obviously the biggest change I made to her recipe was using zucchini instead of carrots. I inherited a couple of gigantic zucchini's from a coworker's garden and wanted to bake something using them.
The other adaptations I made to her recipe were, cutting back on sugar, using mostly whole wheat flour, replacing the raisins with dried cherries, and replacing an egg and half the oil with applesauce and Greek yogurt. The result was an incredibly moist flavorful quick bread.
I made the bread in mini loaf pans to share with my parent's and a friend from work. My mom's response after having a slice of the bread was, "Are you planning to put this on the website? Because you should". My friend from work told me she had to pry it out of her husband's hands so she could have a piece and that her son said "congratulations miss Danae". four out of four good reviews, I knew I had to share it with everyone.
While the zucchini pineapple bread not only tastes delicious, I think my favorite part about it was that I was able to take an old family recipe and turn it in to one of my own. Now I have a recipe to pass down to my family someday! Who knows, maybe I'll have a granddaughter or grandson reading my recipe seeing how they can use it to create one of their own.
Zucchini Pineapple Bread
Whole Wheat Strawberry Banana Bread


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Batelco has entered into a strategic partnership with AMS-IX to launch an Internet Exchange Platform in the Kingdom of Bahrain to serve as a neutral internet traffic exchange platform, interconnecting global networks in the GCC region.
The agreement was signed by Batelco Chief Global Business Officer Adel Al-Daylami and AMS-IX CEO Peter van Burgel in the presence of senior executives from both companies, in Batelco's Paddock Club lounge, at the Bahrain International Circuit, during the F1 event on Saturday 30th March.
The CEO expressed his pleasure in Batelco connecting with AMS-IX enhancing Batelco's efforts to contribute towards the development and enhancement of internet services across the region, interconnecting regional internet providers and operators, localizing and retaining regional traffic and ultimately enhancing user experience.
AMS-IX, the world's leading Internet Exchange, has been operating successfully at the core of the Internet for over 25 years and specializes in building, operating and maintaining Internet Exchanges.
Van Burgel further commented that AMS-IX is delighted to enter into the partnership to work with Batelco, as a leading telecom provider in the region.


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A rereleased and remastered version of "The Chronicle of the Black Monks" will be released to digital outlets and streaming media August 7th, 2018.
Tag Archives: soundtrack
Social media winner
Congrats to Aldo Donatello – winner of our social media competition and happy owner of a signed copy of "Anton", lim. ed. digipak CD.
Album review: "Anton" (OST)
"…equal parts ambience, experimental jazz, and modern classical, all melded together into something both brilliant and frightening at the same time." Another review of Anton was published recently on Heathen Harvest!
Album review: "Anton" (OST)
"Anton – OST, virtuous communion for this prodigious musical soundtrack. Enjoy it!" Another review of Anton was published recently on spanish Lux Atenea Webzine!
More album reviews for Anton (OST)
Two more reviews for the Anton album has reached us. One is from Italian Darkroom Magazine and the other from UK based Black Audio. Read them here: Album reviews: Anton (OST) …a classically bombastic, accompanying CD.
Album review: Anton (OST)
Anton (OST) gets 5 of 5 stars from ChainDLK! "Daniel & Mikael turns up the power for the release of Anton. Stoked by a vast combination of percussion, horns and really strange and cool fusion jazz elements. It does not end there as the brothers freely and with great result also experiment in genres suchContinue reading "Album review: Anton (OST)"
Pre-order Anton (OST)
The upcoming album Anton is now available for pre-ordering! Just go here: http://www.waerloga.com/catalog/
Album promo video
A promo video for the upcoming soundtrack album, based upon the sci-fi/thriller short film Anton by Visual Cooks.


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Vintage Tram features sounds of a fully working light rail vehicle in small valley near Dresden/Germany. The 2-axle railcars were built from 1957 until 1967 with reference to concepts from the 1930s.
The recorded tram drives along an 8 kilometer track through a small valley that is surrounded by reverberant rock faces of various intensity.
The Library contains recordings from the driver´s seat, from several positions in the wagon, both with and without passengers. Also included are exterior recordings of squeaky approaches and pass-bys, couplings, doorbells, and door openings/closings.
Recorded in 192 kHz the material allows for extensive downsampling to generate versatile soundscapes far beyond the original. Please listen to Audio Demo No.2
Number of Files: 28 High Quality WAVS (40 mins)
Size Unpacked: 2.8 GB
Sample Rate: 192kHz/24bit
Other Info: Meta-Tagged


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Lisa Hartley – Community Led Housing Advisor:
Lisa has lived in Brighton for four years. She joined the Sussex Community Housing Hub in October 2019 and provides a range of technical advice and support to community led housing groups and projects.
Lisa has worked in the charity sector for over ten years' in a variety of roles in sustainable transport, community engagement and sustainability. She moved from Birmingham to Brighton and became involved in housing as a direct response to the acute housing crisis.
For the last two years' she has worked as a freelance Project Manager for SEASALT Housing Co-operative, setting up the first student housing co-operative in the South East. As part of this she works closely with Brighton and Hove Community Land Trust. She has volunteered on a range of natural build projects and is a regular volunteer at the South Downs Eco Co-operative.
She has a Masters in Sustainable Development and is an accredited Community Led Housing Enabler.
Her interests include wild swimming, hiking, cycling, camping, social and land justice.
Email: firstname.lastname@example.com
Tel: 07540 795336


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NORTHUMBERLAND COUNTY, situated toward the east part of Pennsylvania, with Susquehanna river on the west, and traversed by its east branch. Area, 440 square miles. Face of the country, mountainous; soil, productive. Seat of justice, Sunbury. Pop. in 1810, 36,327; in 1820, 15,424; in 1830, 18,168; in 1840, 20,077; in 1850, 23,272. (Fanning's, 1853)
Northumberland County, PA
How to Cite This Page: "Northumberland County, PA," House Divided: The Civil War Research Engine at Dickinson College, http://hd.housedivided.dickinson.edu/node/17645.


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Gypsum residents awaiting flooding
Daily Correspondent
Vail, CO Colorado
GYPSUM, Colorado – Last year, the residents of Parkview Lane in Gypsum got a knock on their doors at 4 a.m. It was the Sheriff's Office informing them that the Eagle River was cresting.
"There was nothing to do," said Judy Evans, who has lived on Parkview for 10 years. "By the time I walked out of my house at 5 a.m., all my neighbors were already standing outside and we were surrounded by water."
Evans said she pumped about three feet of water out of her crawl space last year. Luckily, the Parkview homes themselves weren't flooded, just crawl spaces, yards and driveways. The 3-acre plot next door to Evans transformed into a pond.
This year, the people of Parkview Lane are bracing themselves for a similar situation, if not worse.
The Gypsum Fire Department, which is accustomed to placing water pumps and sandbags to mitigate flooding along the Eagle River, is watching the water levels carefully.
"The river gets relatively high every year. But everyone on Parkview is good until it reaches about 9 feet or 7,000 cfs (cubic feet per second)," Gypsum Fire Chief Dave Vroman said.
It reached that last year, but they were fine. Their property was flooded but not their houses.
Everyone who lives on the Parkview cul de sac is at the lowest spot on the river. There's a sort of land depression there. But it's really not that prone to getting hit. In 65 years of data, the river has only gone over 7,000 cfs three times.
Last June was the worst of these. Vroman and his crew were called to action, and even some inmates from the Eagle County Jail helped place sandbags along the river.
Although the 2010 snowpack was below average, last June's flooding was due to the rapid melt. Considering the ongoing cool temperatures this spring – especially overnight – the water levels are not rising quickly – at least not yet.
"The Eagle usually crests around Fathers Day," Vroman said. "I understand we had a huge snowpack – 150 percent of normal – but it takes three days of 75 degrees at 10,000 feet to get the kind of melt like we had last year. Unlike the Mississippi or these big floods we read about back East, water here doesn't come up and stay up. We're in the mountains and when it gets cool at night, the water goes back down. But we monitor it very carefully."
Evans said that her brother, who was the previous owner of her house, built a berm around her property after it flooded in the 1980s and that has since helped keey the water at bay. Tom and Darlene Henderson, who live down the street, are hoping to do the same before the water rises in the next few weeks. Their property was flooded so badly last June and they are anticipating worse this year.
"Last year it came between our house and the house next to us. It got over the bank and down it came," Tom Henderson said. "It wasn't devastating by any means, but it was scary because the water was deep and rising."
In the next few days, the Hendersons are going to cordon off what they see as an inevitable flood with sandbags and they're hoping to find someone with unwanted dirt to deposit on their property so they can build a berm similar to the one around Evans' property.
"We know it's going to come," Henderson said of the water. "This year we're trying to keep it off. … Just from looking now, this river is really doing some moving."
Vroman said the Fire District takes serious action – property mitigation and possibly evacuation – when the river rises to 8 1/2 feet. Parkview residents trust that the fire department and Sheriff's office will have things under control and as neighbors, they watch out for one another. But there is only so much anyone can do about a flood.
"Believe me, I plug my phone next to my bed just in case there's an (Eagle County) alert," Evans said. "Because we've had such cool weather at night, I'm not as concerned. We've never been considered to be in a flood plain, just twice every 25 years – the same as in West Vail or East Vail on Gore Creek. But we have a lot of snow up there. Everyone wants the snow, that's what we're here for, so we all have to adjust to what happens when the sun comes out and the snow goes away."
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Vail Resorts updating operating policies to adhere to state guidelines
Vail's updated plans regarding the state guidelines and isolation housing requirements is one of several pieces of information guests are waiting on heading into the 2020-21 season.


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"Extra" is giving Sodastream's Fizzi System to 10 lucky friends! The sleek Fizzi System helps make delicious sparkling water drinks with ease from the comfort of your home!
At the touch of a button, Sodastream machines transform tap water into the effervescent, guiltless, sparkling water that you love to drink. The Fizzi has the slimmest and most space-efficient design, engineered with the modern kitchen in mind. Not only that, it's environmentally sustainable!
For your chance to win a Fizzi System from SodaStream yourself, enter below. To learn more, head to www.Sodastream.com!
The registration for this giveaway ended on December 1, 2017 at 11:59 PM PST.
Enter below for your chance to win!
* Required Fields
Giveaway ends on December 1, 2017 at 11:59 PM PST. | Official Rules


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incl. VAT
Light shopping bag of environmentally-frineldy material (100% cotton). Ideal for shopping and leisur..
The native cherry wood grows very slowly and is therefore ideal as a natural cutting board. The..
The pretty cherry pit pillows not only keep you happy, but also warm. The pillow can be warmed at 10..
Dried Zuger-Rigi cherries from high-stem trees covered in the finest Fechlin chocolate.
Wonderful with coffee, tea or simply in between. A sweet temptation!
Producer: Zuger Rigi Chriesi


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Get your best skin naturally!
Get naturally beautiful skin- using essential oils, carrier oils and other amazing natural ingredients.
Are you concerned about layering chemicals with your current skin care products? I know I was...I was also wasting products because I purchased something and forgot to use it because it was buried in a pile someplace. By the time I went to use it again, it wasn't good anymore and I had to toss it. (Now, I'm sure that this have never happened to you...)
Are you tired of spending a LOT of money on stuff that you're not even sure is working for you?
Do you have sensitive skin? Is even finding something affordable that your skin can tolerate tricky?
Thankfully, you can put this all in the past! I did, and if I can, you can too.
Let's get acquainted
Hi! My name is Deanna. I have very sensitive skin and am unable to use most commercially available make up and skin care products. I personally understand the frustration of having a professional facial with products for sensitive skin, with distressing results. I'm also pretty low maintenance when it comes to my own skin care routine, which is pretty ironic, considering that a big part of my business is formulating skin care products!
I use natural ingredients to make very effective skin care products- that don't bother me.
I work directly with estheticians to provide their clients with treatments that are gentle and effective. You need to know what skin type you are dealing with in the first place, so you can make adjustments that will produce results.
What students are saying about Your Personal Beauty Guide for Natural Skin Care
"This is a very nice course, I learned a lot of useful things about the natural skincare and also understand how to personalize my own recipes. Deanna is super kind and ready to help if you need it, I really suggest this course!"
Anna M
"I really enjoyed the course.The instructor covered a lot of aspects. Thank you so much."
Vuyelwa V
"It was a great experience learning new methods of skin caring, in the essential way. I enjoyed the course."
Lynette J
Take this course and change your life:
- Discover how to save money by making your own skin care products
- Learn how to choose products with less toxic chemicals for your skin
- Practical: how to de-clutter your cosmetics drawers
- Get the details on the most useful natural ingredients for your individual skin type.
Start off with an Aromatherapy Home Facial
The aromatherapy facial steps we cover in this course
- cleansing methods
- exfoliation
- facial steam
- mask
- toner
- moisturize
Step by step, learn how to do a home aromatherapy facial
DIY projects include:
- Make a facial wipe cleanser (video how to!)
- Make a facial toner (video how to!)
- How to make a facial oil (video how to!)
- How to do a facial steam (video how to!)
Recipes included for:
- Facial steam
- Face mask
- Face scrub
- Facial cleansing wipes
- Face toner
- Face oil
"I really liked the facial oil description. Well explained."
Thilini P
Have you heard about K beauty? Learn about the 10 step Korean beauty protocol method.
Having a skin wellness retreat day? AKA: aromatherapy home facial- get ready to experience it here!
Are you vegan? No problem! The recipes are both vegan and gluten free friendly.
You are unique. Your skin care should be, too. Aromatherapy, natural skin care using essential oils and other key natural ingredients are your valuable secret to beautiful, healthy looking skin!
Be sure to check out the BONUS SECTION on inflammatory skin conditions: eczema and psoriasis.
This course has been recently expanded and now includes lectures on:
- body scrub (includes recipe)
- toning your skin (includes recipes)
- dry brushing (includes demo video)
This is the ultimate course for natural skin care: For all skin types. Assess your current skin type and learn what essential oils, carrier oils and other star natural ingredients are best for YOU!
Learn the top essential oils and carrier oils (and bonus star natural ingredients) for the following skin types:
- Sensitive skin
- Combination & Normal skin
- Oily & Acneic skin
- Dry Skin
- Mature Skin
- Bonus Section! Inflamed Skin (eczema & psoriasis)
This course guides you on how to select natural skin care products for your skin type.
There are also demo videos on how to make your own custom skin care items using essential oils, carrier oils and other natural superstar ingredients.
The nitty gritty
Quizzes and tests? No.
Handouts available? Yes.
Assignments? Yes. This course is project based. But hey, that's the fun part!
Demo videos? Yes- both as part of the course and external links provided.
Recommended textbook for this course: Natural Skin Care using essential oils and botanicals by Deanna Russell. Available for an additional cost.
To recap:
You are unique. Your skin care should be, too. Aromatherapy, natural skin care using essential oils and other key natural ingredients are your valuable secret to beautiful, healthy looking skin!
This course walks you through selection of natural skin care products for your skin type. It also provides you with the necessary knowledge tools so you can make your own custom skin care items.
Optional (and recommended!) textbook for this course: Natural Skin Care using essential oils and botanicals by Deanna Russell. Clicking on the link will take you to a different site. Get details on the book here.
Your Instructor
Deanna Russell is a clinical aromatherapist, registered aromatherapist
and essential oil therapist located in Calgary, AB Canada. She is also
the owner and founder of Nature Notes Aromatherapy.
Deanna is a professional member of BCAPA (British Columbia Association of Practicing Aromatherapists) and BCAOA (British Columbia Alliance Of Aromatherapy in Canada.
Deanna has a private consulting practice in Calgary, AB Canada.
Course Curriculum
Frequently Asked Questions
Thank you for enrolling in this course! And congratulations on your investment for Natural Skin Care game changing, personalized strategies.


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Collection of Information Statement
Arcare Pty Ltd and its related entities ("we", "us", "our") collect, hold and use personal information subject to our privacy policy (insert link to full policy) and relevant privacy laws, including the Privacy Act 1988 (Cth) ("Privacy Act") and the Australian Privacy Principles ("APPs"). The privacy policy is intended to explain how Arcare complies with its obligations under the APPs and the Privacy Act, and to set out how you can request access to your personal information, how you can request changes be made to the information Arcare holds and explains how you can make a complaint about Arcare's handling of your information.
Except where we collect information as required or authorised by law or court order, we request the information to facilitate the purpose(s) for which the information is collected. We ensure that we only collect information in a lawful and fair manner. Our privacy policy sets out the purposes for which we may collect personal information, how we may use personal information and to whom we may disclose personal information. For example, without limiting the policy, we may collect the information to assist in us dealing with your application or subsequent admission, determining the accommodation amount payable, or determining your health and care needs once you are admitted. We may also disclose your information to third parties, including service providers, for the purpose of facilitating Arcare's provision of services to you, or to Government agencies, for the purpose of fulfilling Arcare's legal obligations. We may use the personal information we collect from or about you to directly market ourselves and our services to you (unless you opt out).
In addition to the purposes for which we collect, use and disclose personal information as set out in our privacy policy (together with any secondary purposes as permitted or required by law), we may disclose information if we are required by law or court order, or other governmental order or process to disclose, where we believe in good faith we are compelled by law to disclose, or where we are required to do so as a result of any obligations we owe under a contract. To the extent reasonably practicable, we will take all reasonable steps to limit the disclosure of personal information to only the personal information that must be disclosed in these circumstances.
Where it is reasonable for us to do so, we will collect your personal information from you directly, but we may also collect information about you from third parties, as permitted or authorised by law. For example, we may collect personal information about you from your legal guardian or from your next of kin.
If you do not provide to us the information we request, then the primary consequence may be that we are unable to fulfil the purpose(s) for which we request the information. For example, where you are applying to become one of our residents and you do not complete the application form, then we may be unable to process and accept your application.


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Latest Case Studies
Telefónica UK
See how they leveraged PlatformDIGITAL™ Data Hub to localise data aggregation, staging, analytics, streaming and data management to optimise data exchange and maintain data compliance.
By partnering with a company like Digital Realty, Criteo has somebody who can work with them to ensure they move a long way towards their sustainability goals
Join Digital
With increasing demand for a turnkey experience, Join™ helps their customers brings the built and digital worlds together with the essential Network-as-a-Service and IT-as-a-Service offerings for Smart Buildings and Smart Workplaces.
AIB, Inc., a leading data exchange and management firm serving over 1600 automotive customers, sought to diversify their cloud portfolio to realise reduced latency, increased availability, and harden security posture.
Afterpay is a global Fintech provider based in Australia, providing a buy now, pay later payment platform. Their proprietary decision-making engine determines credit worthiness of their retail customers, in near real time, on a global scale.
AMS-IX is the place to be for digital disruption and innovation. As companies go through their own digital transformation they can use the AMS-IX connectivity platform to build their digital strategies.
MOBITV distributes programming-pay, on-demand, streaming and recorded TV-across multiple devices. Their data centre infrastructure is critical to service delivery.


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Capcom has been on a roll lately, they just released Dark Void a few days ago, and they're about to release Lost Planet 2 across mutiple platforms. The game was supposed to be released early 2010 – February to be precise, it is now scheduled to release on Xbox 360, PS3, and PC this april, with no definite date penned.
Regardless, Capcom has released a trailer to tide us over:
The game has been broken into episodes, so you'll see different locals that are different – one episode is a stage that I have already played before at E32009 – this is a monster that seems like a giant salamander. If you get eaten by this salamander – its a whole new level. I can't wait to get Lost Planet 2 because it is that damn good. Hell, playing the demo on PS3 recently solidifies my first impressions of LP2.


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Retirement Planning
Retirement planning is an essential factor in your overall financial well-being. Check out our infographic on retirement planning – these stats may surprise you. Are you prepared?Read More
The Executor's Checklist
Have You Been Named Executor of an Estate or Will? Protecting and transferring assets of the deceased is an important responsibility and there are many things you will need to do. To help you keep track, watch this video for steps you can follow. Contact us at 888-321-0808 for questions regarding your estate planning needs.Read More
Free Guides
Maximize Social Security Benefits & Minimize Tax Burden
Electing to receive Social Security benefits at early retirement age may result in higher personal income taxes and a smaller nest egg, particularly for high net worth individuals. In this free guide, we'll shed light on common Social Security myths and provide options that, in certain instances, could decrease your payments to Uncle Sam and increase the financial legacy you leave.
Social Security
You've worked hard for your Social Security. Now, it's important to understand how to maximize your Social Security by incorporating the correct strategy for you into your wealth plan. Check out our infographic for important facts you should consider to Maximize Your Social Security Benefits.Read More
The Alliance
Watch this video to learn about Founder & CEO of Carson Wealth, Ron Carson's passion for helping clients achieve their goals. Through the power of The Alliance, we're part of a network of partners dedicated to revolutionizing the client wealth experience. To learn more about The Alliance, call us at 888-321-0808.Read More
Maximizing Social Security
Are you maximizing your Social Security benefits? Watch this video for insightful tips you should consider along with 3 important questions you should ask your advisor in order to create a customized strategy based on your unique needs.Read More
10 Questions to Ask Your Advisor
We're on a mission to deliver trust, transparency and accountability to clients. As your trusted advisor, we equip you with the tools you need to make educated decisions regarding your financial future. To start, we have listed 10 Important Questions That Each Investor Should Ask Their Wealth Advisor.Read More
Free Guides
Cross Generational Financial Planning
Millennials are poised to inherit approximately $41 trillion from their Baby Boomer parents over the next 40 years. The result will be the single largest intergenerational wealth transfer in human history. Many older clients, however, are beginning to voice growing concerns over the financial preparedness of their Millennial children, fearing they may lack the wherewithal to deal responsibly with a sudden influx of wealth.
A Life Defined Starts Here
Many people set goals, yet on average they only attempt them less than once. Those who do reach their goals attribute their success to setting tangible, measurable objectives – and pursuing them with focus and determination, even when faced with challenges.Read More
With security breaches appearing in the news weekly, how can you protect yourself from becoming one of 11.5 million people who fall victim to identity theft each year? Watch the video below for simple steps you can take to protect your identity. Contact us for additional information on cybersecurity threats and learn more about how you can implement a plan to mitigate risk.Read More


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You know Rick Steves from his popular PBS travel show, or maybe your parents own some of his euro guidebooks. This weed-loving nerdy dad learned a thing or two about affordable housing when he was slumming around Europe sleeping on trains and church steps in as a teenager.
"How else would a white, middle-class American kid gain a firsthand appreciation for the value of a safe and comfortable place to sleep?" Says Steves.
And yeah, his travels have also helped him appreciate European cultures which don't lock people up for pot and he has donated many of his business profits to campaigns to legalize weed in Washington State and Oregon.
Fast forward about 50 years from his teen backpacking days, and the man has a successful travel empire based in the Pacific Northwest. He purchased an apartment complex which has been utilized as affordable housing for families on the brink of homelessness, and originally bought the housing as an investment for his retirement, but now doesn't exactly need it – he is a baller now, a lovable philanthropist and could retire anywhere in the world and at the moment he is currently in Sicily and is hoping that his success will be a model for other wealthy people to live vicariously with what they physically provide to others.
The 24-unit apartment complex started to be used in 2005 as housing for single moms recovering from drug addiction ready to get custody of their children back. Steves thought it would be a good investment for his retirement that other people could benefit from as opposed to just having money gain interest in a bank account.
Steves also wasn't trying to profit on the housing in the interim, "Rather than collecting rent, my "income" would be the joy of housing otherwise desperate people. I found this a creative, compassionate and more enlightened way to "invest" while retaining my long-term security," says Steves. He teamed up with Rotary and YWCA to make the housing, Trinity Place happen.
Turns out, he didn't need that security, and he officially donated the housing to the YWCA last week. The housing has helped 65 impoverished families including 25 children get back on their feet. While this one housing complex isn't going to solve the homeless crisis, it may inspire the way other millionaires donate and invest their wealth and how social services can be allocated regionally.
Steves was likely going to donate this investment outright eventually, but he eluded to the current power structure as his motivation to inspire others with wealth and is "bracing for a new forced austerity under our government of billionaires."
If anything, he is hoping to inspire others who are seeking a feel-good ROI.
Via: TheSeattleTimes


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Theme Music By T. Marie Vandelly
Theme Music by T. Marie Vandelly
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Book/Novel Author: T. Marie Vandelly
Book/Novel Title: Theme Music
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An utterly propulsive and unpredictable psychological thriller from stunning new talent T. Marie Vandelly For the lucky among us, life is what you make of it, but for Dixie Wheeler, the theme music for her story was chosen by another long ago, on the day her father butchered her mother and brothers and then slashed a knife across his own throat. Only one-year-old Dixie was left alive, infamously known as Baby Blue for the song left playing in the aftermath of the slaughter. Twenty-five years later, Dixie is still desperate for a connection to the family she cant remember, so when her childhood home goes up for sale, Dixie sets aside all reason and moves in, re-creating a macabre decor with her familys salvaged furniture. But as the ghosts of her family seemingly begin to take up residence in the home that was once theirs, Dixie starts to question her own sanity and wonders if the evil force menacing her is that of her father, or a demon of her own making. In order to make sense of her present, Dixie becomes determined to unravel the truth of her past and seeks out the detective who originally investigated the murders. But the more she learns, the more she opens up the uncomfortable possibility that the sins of her father may belong to another, and, perhaps most tragically, to Dixie herself. As bodies begin to pile up around her, Dixie must find a way to expose the lunacy behind her familys massacre and redeem what little remains of her soul.
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The UPI system manages the allocation of UPIs and the transfer of accurate person data between systems. The Services System is a key component of UPI as it's the tool by which departments can record details of their visitors, allocate a UPI to them and then request UCL services for them, whether that's an ID card, a computer account, library access or a phone line.
The data is used in a number of ways as listed below:
|About UPI
|How UPI data is used
UPI as a data key
(contact details for staff, students & visitors)
The Directory Self-Service system
(the place to change your directory preferences)
|Mailing lists
|Computer Reps and Account Help tools
Finding the UPI for people in your department
The simplest way to lookup and find the UPI for a person currently at UCL is to log into the UCL Directory. Search for the person, then click the Login option on the search results page. The UPI will appear for each person in the search results list.


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Hasegawa 1/48 scale
Douglas TA-4J Skyhawk
Douglas TA-4J Skyhawk
VT-7 'Eagles', US Navy, USA 1989
by Jon Bryon
Hobby Boss's 1/48 F4U-7 Corsair is available online from Squadron.com
As seems to be the case with a couple of the major Japanese kit producers, they tool their kits for multiple variants, but are very slow to release some of them (Hasegawa's 1/48 TF-104 and RF-4 kits immediately spring to mind) or, in some cases, still have yet to do so. Hopes were high for a Tamiya F-16D in 1/48 scale, and it still has yet to materialise…
So with Hasegawa's two-seat Skyhawk, which finally trundled along 8 years after the single-seater was released – a gap so long that Classic Airframes actually plugged it a little earlier. I have a lot of Classic Airframes kits and have built a few, and all I can say is I'm glad I waited for Hasegawa to issue the real deal.
One addition I did make was to replace the tail-mounted pitot with one fashioned from Albion Alloys brass tubing.
Hasegawa's 1/48 scale TA-4J Skyhawk kit is comparable to the single-seaters, although in my view the new components are ever so slightly inferior to the moulding of the original parts. The kit goes together in pretty much the same way as its older cousin with the expected good fit of the major components, and somewhat poorer fit for all the minor ones.
As with the other A-4s I was building alongside this one, I removed the fictitious lip that Hasegawa moulded on the upper wing where the leading edge slats retract to. Other modifications I made were:
Hasegawa would have you install a blanking plate on the fuselage spine, part A11. This is wrong; it should be the vent part put here (part A12).
Photos of this particular aircraft showed it had one gun on one side, and not on the other. Now, I could not find photos of both sides taken at the same time, so I cannot prove this, but it seems to be the pattern for quite a few TA-4Js, so it's what I went with.
All three of the triangular static points moulded around the nose need to be removed.
There is a small recessed intake on the rear left fuselage ahead of the speed brake. This needs to be removed.
The windscreen did not fit as well as the single-seater versions, and I had to modify it slightly to fit properly behind the windscreen demister. It would have been easier to do this had I installed it before the main canopy… The main canopy itself sits high and slightly wide at the rear and took a fair amount of sanding down to get the transition to the fuselage spine looking good.
The intake lips don't fit quite as well as for the single-seaters (they are different parts on a new sprue). Because the red demarcation between the intake lips and the trunking is hard to mask, I left the front of the intakes off until after painting. They then needed to be faired in with the fuselage. The red portion of the intake lips should be about 50% narrower than on my model, but I compromised in order make the painting and masking easier.
No aftermarket has been added to the kit, and I left some of the cockpit detail out because, to be frank, I can't be bothered. One addition I did make was to replace the tail-mounted pitot with one fashioned from Albion Alloys brass tubing.
I used Mr Finishing Surfacer 1500 White as both a primer and the main colour for the airframe. However, there were quite a few painting imperfections that needed to be sorted out, and so I also used Mr Color 316 White to get a more patchy finish. The 316 is a bit warmer than the primer. The red portions were a real struggle and I mixed a concoction of Hataka lacquer Insignia Red and International Orange. I made a mistake here as I mixed the colour by eye, using a ratio of 4(red):1(orange). This looked right in the paint jar, but dried much, much darker. I should have used something more like a 2:1 ratio. This colour is elusive at the best of times, and the images I had of this particular aircraft showed a variation from quite orange to almost identical to Insignia Red.
I decided to mask the anti-glare panel and red fuselage stripe rather than use the decals provided. The anti-glare panel was easy enough; I scanned the decal sheet, printed a copy and cut a mask:
The fuselage stripe was harder. I used my printed decal sheet as a template for masking:
I always intended to use the black lining from the decal sheet, so only painted the red part of the stripe.
In order to stop the surface detail getting clogged up, I actually applied a pin wash of Abteilung 502 Faded Grey thinner with Zippo lighter fluid directly on top of the white paint. In the red areas I used a Neutral Brown panel line wash by Ammo. Over the top of this I sprayed some generous wet coats of Tamiya X-22 thinned 50:50 with Mr Leveling Thinner through my Iwata RG-3L with 0.6mm needle.
Hasegawa provide two decal options, and I plumped for the colourful training version from VT-7 with the large walkway markings. Photos showed these to be fairly glossy (there's a great shot on the Detail & Scale website, as well as several others kicking around on the internet). The kit decals were used, except for the national insignia. Those provided by Hasegawa are cut into sections for the airbrakes, which I did not like, so those on my model are from a generic sheet by Furball.
As with my A-4L, I asked a lot of the national insignia on the upper wing. The vortex generators are a significant problem for the decal to settle over. I used my method of letting the decal dry over a large pool of Mr Mark Setter for several hours. Once dry, I brushed multiple coats of Daco Red setting solution over the vortex generators, and also some Mr Mark Softer. After a day or so it looked like this:
Now, on one hand I was very happy. The decal did an amazing job of conforming to the surface detail. But on the other hand, it looked terrible, because the underlying red leached through giving a horrible pink colour to the white areas. What to do?
After some discussion on the Scale Modelers Critique Group, I decided to follow some advice and take the plunge to fix it by masking and spraying. After getting rid of a couple of air bubbles still visible in the photo above, I embarked on one of the highest risk modelling courses of action I've undertaken.
The star was masked off using Aizu 0.4mm and 0.7mm wide tape:
The gaps were filled with cut up Post-It notes and liquid frisket.
I then mixed some Mr Color 1 White with Mr Rapid Thinner and set about spraying over the pink using my Iwata Custom Micron-B.
This went better than I expected, but still not perfect. There was some overspray along one of the arms of the star, the shades of white don't quite match, and the demarcation over the vortex generators was not perfect. However, it looks a lot better than it did, and to the naked eye at a normal viewing distance, it looks fine.
After the subsequent gloss coats, it looked like this:
Given that this is basically a decal, I was impressed.
The kit decals were less impressive. Despite being thick, they are a bit translucent (so the 'A' on the tail is rather pink) and quite fragile. The 'A' on the upper wing did not cope at all well with the vortex generators, disintegrated and needed touching up with paint.
I do find that it is important to apply decals to a flat surface. Gravity matters! And it stops all the setting solutions from dribbling away. I use a Lego jig to keep the fuselage side horizontal as the decals are applied and dry.
I wanted a subdued gloss finish, not like a car model, but giving a smooth reflection. Some areas, such as the nose cone, would need to be flatter.
I applied a thick coat of Mr Color GX100 thinned about 40:60 with Mr Leveling Thinner over the decals and after leaving it for a day, set to with Infini 2500 sanding sponge dipped in water. This flattened down the surface nicely and the next step was to use an Infini 4000 grit buffer. This restores the reflection but leaves subtle imperfections in the surface which I feel give a good rendition of a mildly battered gloss paint. Of course, polishing around the raised detail, like the vortex generators, is impossible, so the effect is not as uniform as I would like. The flat areas were airbrushed with Mr Color GX113.
I'm pretty pleased with the finished article, especially some of the variation in the finish and the quality of the construction. I think white is difficult to weather well, and the recessed detail is more prominent than I would like, but I'm not sure how to improve on that in the future. And there will be a future, because I really like these USN trainers in red and white, and I've a few more of them in the stash I intend to finish in the same scheme.
Right, off to finish an A-4H…
For more articles like this, please visit my website at www.jonbryon.com
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The Wizarding of Harry Potter World at Universal Studio Osaka
- October 05, 2016
- by
- Anggun Widyaningrum
|welcome to USJ
I'm a big fans of Harry Potter, I spent my junior high school and senior high school life with Harry Potter's story. So, visited Harry Potter wizarding world truely and really really my big dream!!! When I heard Harry Potter world open at Universal Studio Orlando in USA I really want go there, but going to US little bit hard right? Heheheh. Than I read Harry Potter World also open in universal studio Osaka in Japan, I though that my chance.
After work hard and save money harder, thanks God finally I'm here. In Hogwarts world, life as a wizard for one day! Totally excited and happy over loaded.
Admission fee to enterin USJ little bit expansive, but Who cares? I'm waiting this day for half of my life. Hahahahah. Same like other Universal Studio, many thematic area in in here, but I'm only interested with one, "The Wizarding World of Harry Potter". On my way to Harry Potter Land, I feel like already in Hogwarts, many people wearing cloak witch like Grifindor, Revaclaw, Hallpupaff and Slytherin. Ooooo this amazing!
Before entered the Wizarding World of Harry Potter, we must choice the time, maybe for reduce the Que. I choice enter at 12 pm. To killing the time, me and hubby go to Kids land, bring our baby play. USJ really amazing, fantastic and cool theme park, my little baby so happy running everywhere, and so do I.
But, the important part is, I can enjoy the whole time with my lovely familiy. See my boy run everywhere, laugh and scream together. It was perfect day to spend our last day in Japan.


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Country Hill Tree Farm
1170 Hanville Corners Rd Willard, OH 44890
419-668-6949 or 419-706-4210
OPEN. Monday thru Friday 3pm – 5pm. Saturday 10am-5pm Sunday 11am-5pm
Special hours- Black Friday 9am-5:30 pm
Country Hill Tree Farm has a variety of Spruce and Fir trees from 3 ft.to 20 ft. Walk through the country hills and enjoy the peaceful beauty of nature while choosing your Christmas tree. Start a family tradition! Cut your own tree down or we will cut it down for you. Keep the memory alive and watch your Christmas tree grow through the coming years….Dug and burlapped trees are available upon request. Country Hill Tree Farm is locally owned and operated by Howard and Jan Smith. HAPPY HOLIDAYS!


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Session Information
Date: Monday, October 22, 2018
Session Title: Vasculitis – ANCA-Associated Poster I
Session Type: ACR Poster Session B
Session Time: 9:00AM-11:00AM
Background/Purpose: To better understand the available economic evaluations in eosinophilic granulomatosis with polyangiitis (EGPA), a systematic literature review was undertaken. The primary objective of this review was to collect economic evidence including economic evaluations and models, cost-utility analyses, utility studies, and prospective and retrospective studies reporting costs or resource utilisation for patients treated for EGPA. Secondary objectives were to explore the natural history of EGPA.
Methods: The review was undertaken to meet the requirements of the National Institute for Health and Care Excellence (NICE), the Centre for Reviews and Dissemination's Guidance for Undertaking Reviews in Health Care, the Cochrane Collaboration, and Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) reporting methods. Searches were conducted in electronic databases (PubMed, Embase, Cochrane, BIOSIS, Econlit); conference abstracts (ISPOR; EULAR; ACR), and key international health technology assessment websites. Searches were not limited by date, language, or geographical location. Quality assessments were conducted on economic evaluations using the Drummond checklist in line with NICE requirements. Quality assessments were not conducted for other types of economic evidence.
The databases yielded a total of 2,055 titles (439 duplicates), internet searches yielded 335, and hand-searching 12. After initial screening of abstracts, a total of 294 publications were progressed for further screening leaving 85 articles deemed acceptable for data extraction. Of the 85 studies identified:
- Only a single economic evaluation was identified which had limited applicability to the research question as it focused on the cost-effectiveness of pneumonia prophylaxis in Wegener's granulomatosis (WG);
- 31 studies reported health related quality of life or symptom burden outcomes (17 reported SF-36 Health Survey (SF-36), 4 reported Health Assessment Questionnaire (HAQ) outcomes, and 1 reported EQ-5D outcomes);
- 22 reported cost and resource-use outcomes (14 studies reported medication usage, 9 studies reported productivity lost, 4 studies reported on impact of disease on income, 3 studies reported resource use, 2 reported overall cost, and 1 study reported medication costs);
- 45 natural history studies were identified (18 reported the outcome 'achieved remission', and 26 reported relapse rates. 34 of the studies reported all-cause mortality; 14 studies reported EGPA-related mortality).
Conclusion: This systematic literature review has identified many gaps in the literature regarding EGPA and its treatments, particularly in economic evaluations. This is perhaps not surprising, given that EGPA is a rare disease with limited treatment options. Of the studies identified there was a considerable amount of heterogeneity. The lack of standardised data collection methods makes the synthesis of economic evidence in EGPA challenging.
To cite this abstract in AMA style:Doyle S, Moss E, Hartley L, Knight C, Bell J, Ahdesmäki O, Kelly M. An Economic Systematic Literature Review of Eosinophilic Granulomatosis with Polyangiitis [abstract]. Arthritis Rheumatol. 2018; 70 (suppl 10). https://acrabstracts.org/abstract/an-economic-systematic-literature-review-of-eosinophilic-granulomatosis-with-polyangiitis/. Accessed October 30, 2020.
« Back to 2018 ACR/ARHP Annual Meeting
ACR Meeting Abstracts - https://acrabstracts.org/abstract/an-economic-systematic-literature-review-of-eosinophilic-granulomatosis-with-polyangiitis/


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One Solution to Manage Your Entire Business
BOLDBuild is a packaged solution built for Architectural, Engineering, and Construction companies that connects teams out in the field directly to the office. BOLDBuild is designed to automate end-to-end processes and streamline Project Management, Sales, Inventory Management, On-field Operations, and much more.
BOLDBuild – Build it the BOLD Way
Are you struggling to collect accurate project information from the field? Does your business lack a defined process to validate daily timesheets? Are you struggling to track sub-contractor hours, rental equipment and materials onsite? If your answer to any of these questions is YES, then BOLDBuild is your business solution. Effectively manage every aspect of your AEC business.
1 - 25 Users
$35/ user/month
24/7 Email Support
26 - 100 Users
$30/ user/month
24/7 Email Support
100+ Users
$25/ user/month
24/7 Email Support
Get in touch to schedule a demo for BOLDBuild Solution.
Try BOLDBuild today to learn how it can help you.
BOLDBuild Sales
BOLDBuild Operations / Field Service
BOLDBuild Sales, Operations, Project Management
Latest from the experts
Handling multiple bids within one opportunity with Dynamics 365 CE for Construction
Learn how your sales team can handle multiple bids and services within a single opportunity using Dynamics 365 Customer Engagement for Construction industry.


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Dalian Wanda has sold a 17% stake in leading Spanish soccer club Atletico Madrid – part of the Chinese property and entertainment group's ongoing retreat from many of its foreign businesses following a crackdown by the Chinese government. The divestment is also part of its process of debt reduction.
Wanda took a 20% stake in Atletico Madrid in early 2015, one of a raft of acquisitions that expanded the company's portfolio in overseas property, sports and entertainment.
"The decision to divest is part of the global strategy of Dalian Wanda Group," a statement posted Wednesday on Atletico Madrid's website said. "By mutual agreement with the majority shareholders of the club, it has been decided that Wanda's participation in Atletico de Madrid should be acquired by one of the current reference shareholders of the club, Quantum Pacific Group, which in this way renews its willingness to invest and support the club. Quantum will increase its current participation from 15% to 32%."
Wanda is expected to maintain its role "as a sponsor of the club, which can be seen in the name of the club's stadium, the Wanda Metropolitano, which, for the coming years, will continue being the name of the stadium," Atletico Madrid's statement said. "And also to continue the ambitious project to educate and train children and young adults. Both entities have renewed the strategic agreement to develop the Atletico de Madrid brand in China through Wanda Sports."
In the past year, Wanda has sold many of its leisure facilities, including theme parks and its massive Qingdao film studio complex, to Chinese corporate buyers, though in these cases Wanda intends to maintain management control. In recent months, it has also sold off properties in London and Sydney and announced that it will unload its property in Beverly Hills.
As part of other reorganization efforts it sold a chunk of Wanda Cinema Holdings to an investor group headed by Alibaba, and Tencent was announced as a lead investor in a financial restructuring of Wanda Commercial Properties.


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Where should I place the subwoofer?
View Single Post
February 26th, 2018, 6:59 AM
Todd G.
Registered User
Member Since: Jul 2003
Location: Fort Collins, CO
Posts: 65
If you can, get enough A/V equipment into the space along with your sub, then place the sub in the listening position and do the sub crawl like I did for my basement TV/theater space (before drywall). I used the Hsu bass test CD for this.
My main listening position will be between 9'-6" and 10'-0" from the front wall and I wound up finding two really good spots where everything below 80 Hz sounded really good while being on the bare concrete floor. It was easy finding the "boomy" spots near the corners, so I moved away from the corner until the "boominess" disappeared but the bass was still strong. Thankfully, I didn't get great response away from the walls. However, I did find a quasi-near-field location (out 5' or so from the front left corner, so fairly near where the sofa will be) and the other sub near the back of the 13' wide by 24' long room (out 5' or so from the back right corner). With those two positions (out from opposite corners), I'll be able to use outlets on either side of the sub and get sub cables that allow for some flexibility in final subwoofer locations once the room has floor coverings and furniture in place.
Remember that the installer works for you and that you have final say in your project. If you can, do the sub crawl--it will be time well spent. I'll follow up with how our room turned out once it is done (late June/early July).
Best of luck!
Todd G.
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Find all posts by Todd G.


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Step by Step English for Creative Writing Champions 6
This book is created for the purpose of building a firm foundation in vocabulary and phrases for Primary Six students. This series has been meticulously designed with a process-driven approach.
Each unit begins with an expertly written compostion that encourages a curiosity about the meaning of unfamiliar words and phrases in categories to highlight their creative bend. Exercises designed around strategies that help students find the meaning of these unfamiliar words and phrases then follow. The rationale of these exercises is students need to encounter words and phrases repeatedly and in a range of contexts before they become part of ther working vocabulary. Therefore the approach of this series is simply to have student: 1. Internalise the structure of effective stories 2. Learn new words and phrases 3. Become sensitive to well-chosen words and phrases 4. Notice powerful stand-alone sentences 5. Appreciate the beauty of amazing paragraphs 6. Get hooked, then they write and write and write.......
|No. of Pages
|Jalynn Yokairei
|No. of Issues
- We will not be responsible for lost mails or damages for orders by normal mail option.
- No refunds or returns after purchase.
- Exchanges subject to the following:
- stock availability.
- You must contact us to raise your request within 5 working days from receipt of your order.
- Before returning or making an exchange, you are required to send us photos of the exchange products before sending out to us.
- Item to be returned must reach us within 5 working days from our email confirmation to you on the exchange arrangement.
- Item to be returned has to be in original new condition. We encourage courier or office drop-off.
- All returns are to be arranged at your own cost. We will not be responsible for damage in transit.
- Please see full terms & conditions


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Albie Snax - 5" - 14g - Weedless - Weightless - Bass - Albie Snax uk
£6.99 GBP On Sale
The inventor of Albie Snax wanted a soft bait designed to cast for distance while at the same time maintaining the darting motion that soft baits are known for. We also like the round design because each bait was more usable area than the flat sided Sluggo or Hogy. These baits are five inches in length and weigh ½ ounce or 14g. They are available in five colors: Pearl white, pink, amber, Smoke silver & Amber lite.
Rig the Snax with either its own custom 4/0 Twistlock Hook or 5/0 or 6/0 Offset twistlock hook. These are a long casting soft needlefish bait which are deadly for Bass.
Length 5"
Weight 14g
Action - slow slalom on a steady retrieve.
Hand poured in the USA
Qty Per Pack 6


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|Logo by Liksmaskaren
(anonymous IP: 126.96.36.199,1567)
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IMPORTANT REBUILT DUE TO LINKER ERROR PLEASE UPDATE YOUR INSTALLATION! (files rebuilt 11/4/2017) This is a build of the _ssl.so python module missing from the current version of python supplied with AmigaOS (4.1 FE Update 1) It intended as a temporary and unofficial fix only. (though I said that in 2010!) This build has been linked against AmiSSL 4 rather than against libopenssl. This has some advantages in so far as there won't be any problems tracking down the relavent opennssl sobjs but it did require me to build replacement socket and select modules. INSTALLATION Backup the files Python:Lib/lib-dynload/_socket.so Python:Lib/lib-dynload/select.so Copy the new files files copy _ssl.so to Python:Lib/lib-dynload/_ssl.so copy _socket.so to Python:Lib/lib-dynload/_socket.so copy select.so to Python:Lib/lib-dynload/select.so SOURCE Since in this instance it wasn't a straight rebuild src code of the modified modules is provided andy()broad.ology.org.uk
|Copyright © 2004-2020 by Björn Hagström All Rights Reserved


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Unified Communications India 2019 summit featured senior IT/telecom executives from a wide range of enterprises who described their migration strategies, decision criteria and the lessons learned from installing state-of-the-art communications and collaboration systems and applications. The summit was attended by CXO, CIO, CTO, EVP, VP, IT Directors, Heads of Infrastructure, IT Managers, Solution & Enterprise Architects, Network Managers, Network and System Engineers, and Unified Communications specialists and Managers.
The 7th Edition Pharma Innovation & Technology Summit is one of the leading high level conferences which discusses the current innovations & technology trends in the Pharma industry. The foremost industry event in this space which brings together the CIO community from the pharmaceutical industry.The event featuring the world class speakers presenting their real life case studies through enlightening keynotes, in-depth panel discussions, interactive networking activities, think tanks & round table discussions.
The 11th Edition Manufacturing IT Summit brings together C-Level Executives, Director / Head of Information Technology and Innovative Solution Providers to discuss the critical technology issues affecting today's manufacturing organizations. A dynamic information technology conference packed with one-on-one executive exchanges, thought leadership sessions on topics like Industry 5.0, Data Analytics, Artificial Intelligence, IoT & many more.
TaraEngage is our Customer Connect Program to connect with our esteemed customers to hear them out and share our UC industry insights. In this edition, we have talked about how a perfect UC solution can increase your business productivity exponentially.
Video conferencing landscape is going through a paradigm shift. Room-to-room collaboration is getting replaced by room-to-remote or room-to-any-device collaboration. Interoperability has made the conferencing a lot easier, not everyone is required to be using the same system. A lot of this can be attributed to the new kid on the block – Virtual Meeting Room (VMR).
Around 800,000 engineers graduate from colleges every year. These are impressive and slightly mind boggling statistics. But, here's the stunner: only 20% are considered employable by the various industries. Why? Most of the times the reason is the communication skills.
Implementation of a phone system is a huge investment. We all know we have to be prudent while making a choice of a system. IT managers are required to do a lot of comparison – feature-wise, and price before finalizing the one that makes sense.
In the webinar, we have talked about how you can increase your business productivity by automating the data collection processes, by converting all paper based processes onto phones/tablets. The benefit is improved business productivity by having real-time and actionable data from the field.
CeBIT India is an international platform for generating new business opportunities, networking and knowledge transfer as well as a content generation platform for global media on the latest technologies coming out of India which will impact International markets. In 2014, CeBIT India's central theme will be "New Perspectives in IT Business".
Connect 14 is an event organized by UKIBC to bring together British and Indian business leaders and policy-makers to consider the business opportunities that exist in India. The events before and during the Convention will offer an excellent platform for UK companies, large and small, to connect with Indian companies and British companies already in market. UKIBC will run a full programme on doing business in India, focussed on the practicalities of working in this complex market.


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Weather Camera Sunrise on Molly's Birthday
The weather camera caught a nice sunrise on Molly's birthday.
[Raspberry Pi 4, Raspberry Pi HQ Camera, 6mm lens]
Did I Get Punked by Advertising?
I always say advertising doesn't work on me. Unfortunately, I'm wrong. There are specific instances where advertising seems to work on me:
- When I'm watching a sporting event, and a commercial plays for a restaurant I already like, it might work and I'll order from that place.
- Fountain pens – I'll get email from a purveyor of pens, ink, and paper, from whom I've already purchased and had good experiences, saying, "come look at these new products…" Yeah, I'll sometimes spend money. Lookin' at you jetpens.com, gouletpens.com, and levenger.com.
- Electronics-related email, YouTube vids, or Adafruit learning guides and I'll drop coin for the shiniest new bits – my last indulgence was an I2C PM2.5 particulate matter sensor – oh, yeah.
In following YouTube fountain pen videos in autoplay mode while I do other things, like work on wiring a prototype satellite (I'll write more about that later), I ran across a young woman (@studyquill) who is unnaturally organized. When she was in high school she wrote a successful book on study habits. As someone who is unnaturally disorganized, I started to pay attention, and eventually subscribed to her channel (in spite of some annoyances).
Hold that thought. They other key piece here is that I have a 2018 iPad Pro 12.9″ (I hear people mumbling, "of course you do") and I'm exploring ways of using it effectively for taking notes and making drawings (those of you who know me well enough are laughing). I use ProCreate for fumbling artwork and an app called Concepts for note-taking. Concepts is supposed to be a drawing program like ProCreate, but it works for my style of note-taking, which means it supports fast color switching for color-coding my notes, endless canvas, and adjustable splines for drawing and writing. I also got an Apple Pencil, which I always thought was kind of a dumb gimmick until a graphic artist friend said he used the pencil every day and couldn't work without it. Ok, so I tried it (spoiler: get one).
The one thing that bothers me is the pencil slides on glass like it's on… well, glass. Very slippery with little tactile feedback. That's annoying but I thought that's just what it is.
Here's the confluence of these random-seeming threads.
I was watching @sutdyquill and she had a sponsored video (here we go – the advertising tie-in) wherein she talked about the slippery-glass problem (which I have). The sponsor was a successful KickStarter project called "PaperLike." It's a tactile feedback screen protector for the iPad. Apparently, it provides just enough tip drag to feel like paper, or at least like not-glass. Phil immediately drops coin on paperlike.com for one.
I would say advertising worked.
Since then I've seen one negative review, but I have that gut reaction that it was designed to get people to buy a specific alternative product, so I take that with a huge salt-lick of salt.
Whether I got punked by advertising remains to be seen.
It's snowing a bit in Redmond.
We had six inches of snow over the weekend. Tonight we're supposed to get an additional two to three inches. Last night was a 30-car pileup on the 520 bridge. Stevens Pass is "closed indefinitely." All the slush from the weekend snow has turned into sheets of ice. I'll be staying inside until it's cleared off since I can't risk falling, because reasons.
CircuitPython 2020 Thoughts
Adafruit has asked for feedback on CircuitPython goals for 2020. Here's their list of topics. I'll add my comments in a different color so they stand out. This was just off the top of my head, so I'll make updates if/when I think of other things. Comments from others that I need to incorporate will be in this dark green. I guess I'll make my own additional thoughts in this color.
First off, I would like to give credit and thanks to everyone who makes these projects possible!
Projects you'd like to build
Oh boy. That's a lot.
- Finish the Sphero Adafruit CircuitPython library.
- Finish the Sphero RVR Cat Chaser (uses Blinka).
- Update my weather station to do a better job of maintaining persistent data through restarts (uses Blinka).
- Revised home security system.
- Figure out why Feathers occasionally just lose their brains and require manual reset. This happens when they're gathering data and pushing them up to AdafruitIO, for example.
- Learn how to design PCBs and create a multi-cell-bank Battery Management System for large-ish rovers. I'm thinking SAMD51 with large flash and SD card interface, with a bootloader installed (how do I do that?) to control the charging and discharging cycles.
- Design and built large solar panel array to pump electricity into above-mentioned BMS to maintain charge on large battery banks.
- Build custom PCB, again with bootloader and CircuitPython, for the High Power Rocket Flight Control System.
- Plan some high energy physics projects.
- CANbus (OBD II) hacks?
Things you think could be easier
No offense intended to any of the contributors!
- Firmware build workflow.
- Debugging hardware running CircuitPython. Maybe I haven't spent enough time doing my homework, though.
- Submitting feature request/suggestions. (Is email@example.com correct?) Scott says, "feature requests should be done as GitHub Issues."
Additional community programs
Weekly meeting
I hadn't really thought about this. The CircuitPython weekly meeting is very good, and Discord #circuitpython is great.
The only thing I could possibly suggest would be a live stream "CircuitPython Office Hours" (waving at Scott) where the "regulars" can take questions about CircuitPython, or, perhaps, pick one project/problem and do a deep dive into figuring it out. Scott says, "the in the weeds section [of the Monday CircuitPython status call] tends to be the place we take questions now."
Core CircuitPython features
Core CPython libraries to add
Additional microcontroller platforms
RISC-V, but I think we've covered that in Discord conversations.
New boards to support
Wireless/USB keyboard and mouse FeatherWing with HDMI connector, so we can directly edit code.py and bits on the Feathers?
Library improvements
Additional libraries
- Port the SD card support to STM32F.
- adafruit_circuitpython_sphero (but that's on my plate)
Package management
Documentation improvements
I'm not sure where it would go, but perhaps a master cheat sheet for CircuitPython? A Google Docs page, or a ReadTheDocs page, or a Learning Guide, or a Wiki. Something that puts all the information people need in one place. I'm thinking
- Link to starters guides that Kattni wrote.
- Links to the Library Bundle magic.
- Links to the "how to add libraries" guide.
- Links to the "how to build CircuitPython" guide.
- How to request features.
- Consistent workflow for "how to report bugs."
- How to do a pull request to work on patching code or adding new things.
- Python boilerplate templates that include the standard Adafruit header info and sequences of code blocks. Mine are:
- Docstring
- Header comments
- Libraries (standard, third-party, and package-specific sections)
- Globals
- Pre-Main Setup
- Classes
- Functions
- Main
Scott says, "the awesome page is the master cheat sheet: https://github.com/adafruit/awesome-circuitpython
- Several guides need to be revised or re-visited, or perhaps even retired (or marked retired.) I say this because, for example, the process I always used to build CircuitPython was to cd into my source directory, then "git submodule sync" and "git submodule update –init –recursive". I learned in Discord very recently that the correct sequence is "git pull" "git submodule sync" and "git submodule update –init" (without "–recursive"). This particular one has been fixed, but I'm sure there are others. As a guide author I should go back and make sure all mine are still relevant and correct.
- Finding the most current library Bundle with .mpy files instead of .py is somewhat hidden, since every time I need to do it I think, "now where do I find this?" I always end up opening a guide, finding the library section, clicking it, and then finding the correct .zip file. It would be great if that process were uniform and documented so it's easier for people to do without referring to multiple sources.
- It would be fantastic to get Randal Munroe (XKCD) to draw a "how to select the right boards" flowchart for Adafruit projects!
Ecosystem needs
Tooling enhancements
Github Actions
Some comments above.
the bootloader
Where to get the bits. How to "install" them on a bare chip. How to debug.
Finally some organization here.
I've spent entirely too much time throwing myself into my job(s) and not enough time curating my own content. I've added this blog, blog.moyer.ai, to my domain and will begin writing about things that I either enjoy or feel are important. This means there will be astrophotography that I've done, along with more serious topics like failures in cybersecurity risk assessment, or management's culpability for the dismal state of information security in many (most?) companies. There will also be a fair amount of Maker content.
If you like, drop me a comment to let me know what you'd like to read about.
Comparing Adafruit Gas Sensors
I am comparing the performance of the Adafruit CCS811 and SGP30 gas sensors. These sensors monitor the atmosphere for effective carbon dioxide (eCO2) and total volatile organic compounds (TVOC) and report those values when polled. You can artificially test the sensors by blowing on them and watching the reported values spike.
I wanted to make this comparison because I was running these sensors independently and I noticed occasional spikes or artificially elevated periods. In order to test the sensors and remove actual environmental fluctuations, I needed both sensors connected to the same board.
At first, I used an Arduino Nano, but then switched to an Adafruit ESP32 Feather. For some reason the CCS811 board would report only zeros. I suspect this is because the CCS811 uses I2C clock stretching, and the ESP32 probably doesn't support that in hardware.
Enter the prototype Metro M4 Express. This is a new pre-production board (which I am helping test) from Adafruit. It runs a custom cross-compiled version of CircuitPython – currently 3.0.0 alpha 1 compiled on 2/27/18. There are CircuitPython modules available in Adafruit's GitHub repositories for both the CCS811 and SGP30 sensors. It took me almost no time at all to compile the latest firmware for the M4, flash it, and connect the circuit that I used for the ESP32 test. Both sensors work flawlessly.
There is, however, the pesky case of spurious values. On a plot of observations vs. the difference between the readings (i.e., SGP30 – CCS811 values), we should see a flat line indicating the sensor values are moving in lock-step with each other, with perhaps some minor fluctuations. That's not what we see, though!
As you can see, the SGP30 has quite large spikes that the CCS811 does not. This indicates that the SGP30 values are considerably less reliable than the CCS811, which is unfortunate because I like the electronics in the SGP30 a lot more (true I2C for one). Unfortunately, the numbers don't lie: the CCS811 is a more reliable gas sensor.


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Albert Copp
September 11, 1918 - June 22, 2012
COPP Peacefully at Hallowell House Nursing Home, on Friday, June 22nd, 2012, ALBERT SIDNEY COPP, formerly of R.R. #1, Cherry Valley, at the age of 93. Beloved husband of Grace. Loving father to Raymond and his wife Dale of Glouchester , Debbie and her husband Roy Blower of R.R. #1, Picton, Bill and his wife Vickie of Lonbardy, and Phil and wife Donna of Kelowna. B.C. Dear brother of the late Elsa Strickson and Arthur Copp, Sadly missed by his grandchildren, great grandchildren and will be fondly remembered by Tanya Huff. MR. COPP IS RESTING AT, THE WHATTAM FUNERAL HOME, 33 MAIN STREET, PICTON, ON. Funeral Service will be held at St. Andrew's Presbyterian Church, on Thursday, June 28th at 2 P.M. Reverend Lynn Donovan Officiating. Interment Cherry Valley Cemetery. If desired, donations to the Salvation Army or St. Andrew's Presbyterian Church would be appreciated by the family. FRIENDS MAY CALL AT THE CHURCH ON THURSDAY FROM 1 TILL 2 P.M. www.whattamfuneralhome.com


text:
Centennial Online Banking offers services of online business banking, e-banking service, mortgages, trust services and other investment plans. The company is known for its paperless statements which lets the customers gain access to their account details at any time. The entire activity and transactions of the account and the related records can be downloaded at www.my100bank.com.
About Centennial Online Banking
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To successfully use and access the Centennial Online Banking services all you must do is keep following the step by step guide that is given below for your convenience:
- First you must click the URL www.my100bank.com in your web browser to open the homepage for Centennial Online Bank
- If you already have membership you must type in your Online ID and Password to proceed directly
- However if you are not a member press the button that reads 'not registered'.
- This will display the official registration form on your screen.
- Now you must type in the following:
- Your first name,
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- Account number
- Choose the type of your Account
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- Then select if you wish for your statements to be given to you in electronic form or via paperwork
- Then for verification purposes give your birth date, social security number and select any 4 digit security number
- Then give the agreement to all the Terms and Conditions and press 'Accept and Submit'
Take and submit the filled form at the nearest Centennial Bank. After you have successfully completed the registration steps you can enjoy the perks of Centennial Online Banking with just a click away.


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Milk prices are soaring. Millions of consumers all over the world buy milk products on a daily basis and are not willing to give them up. Climate change, competition among biofuel producers, trade policies and other factors drive global milk prices and turn milk into one of the most expensive food products (Arnold, 2007). "Cows are fed with corn and as more corn is diverted to energy production, feed costs and dairy farmers in turn pass those costs up the food chain" (Doherty, 2007).
Simultaneously, international milk producers fail to cope with the growing demand for milk. The demand for milk products is at all-time high (Arnold, 2007). The roaring global economy and rising incomes in India, China, and Latin America make the task of producing enough milk extremely challenging and virtually unachievable (Arnold, 2007).
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Milk products are similar to gasoline: consumers cannot give them up even when the price grows unbearable (Doherty, 2007). Financial experts predict that, as the price of milk increases, the demand for milk products is likely to remain unchanged (Doherty, 2007).
Apparently, the elasticity of demand for milk and milk products is extremely low. Put simply, the global demand for milk and milk products is not responsive to changes in milk prices. It should be noted, that elasticity is the central measure of market responsiveness in microeconomics (Baumol & Blinder, 2008).
The main determinants of demand elasticity include the nature of the good, availability of substitutes, household budgets, and passage of time (Rittenberg & Tregarthen, 2011). The nature of the good is directly related to demand elasticity: necessities like food products tend to have inelastic demand curves (Baumol & Blinder, 2008).
This is particularly the case of milk, since many consumers perceive milk as the fundamental ingredient of their diets and large food manufacturers use milk in their products. Milk does not have close substitutes, and substitutability remains one of the main factors of demand elasticity in microeconomics (Baumol & Blinder, 2008). Given that the demand for milk is highly inelastic, the demand curve for milk will look as follows:
Fig.1. Inelastic demand for milk and milk products.
Thousands of consumers spend their budgets on milk, because they believe it to be useful for their health. Consumers take the usefulness of milk for granted (Doherty, 2007). They treat milk as an excellent source of cheap proteins (Doherty, 2007). Therefore, if an advertising campaign spreads the message that milk helps to reduce weight, the quantity demanded will soar.
Fig.2. Changes in quantity demanded and price after the advertising campaign.
The price of milk in the short-term period will remain unchanged, as the growing demand for milk products does not reduce the costs of milk production.
In short-term periods farmers will also experience the shortage of supply. In the long run, the price of milk will increase to create new market equilibrium.
A mad cow disease epidemic will reduce the amount of milk in the market. The quantity demanded will drop, since customers will not be willing to purchase milk products and get infected. The supply curve will move to the left together with the demand curve. The price of milk will remain unchanged.
Changes in the price of milk will cause no shifts in the demand curve. However, the quantity demanded will change. Consumers will want to purchase more milk at a lower price. An increase in the demand for milk products will manifest through movements along the demand curve.
However, as the demand for milk increases, most farmers will fail to supply enough milk to the market, followed by the shortage of milk products. Consequentially, changes in the price of milk may move the supply curve to the left: possibly, milk manufacturers will have to adopt new technologies to meet the growing demand for milk.
How the government price ceiling for milk affects the supply and demand of milk products depends on whether the ceiling price is below or above the market-determined equilibrium.
Actually, the government price ceiling for agricultural products is a frequent object of microeconomic analysis. The government is believed to produce heavy influences on the stability and equilibrium in the milk market. The government-imposed price ceiling above the market-established equilibrium price will have no effects on either the supply or demand of milk.
By contrast, the ceiling price below the market-established equilibrium will cause profound effects on the supply and demand of milk. Farmers will not be able to charge the market price for milk. Some suppliers may choose to leave the milk market. Reduced supply will cause the shortage of milk products in the market. Consumers will fail to meet their demand for milk and milk products.
Price control is one of the most controversial aspects of the market-government relationship. Government price ceilings reduce consumer prices, whereas price floors increase firms' revenues and incomes (Economics Help, 2008).
Consumers believe that government price ceilings limit suppliers' ambitions and make goods and service affordable. Government price ceilings alter the market equilibrium in the agricultural market. Price controls are associated with numerous disadvantages. First, government price ceilings lead to the shortage of goods in the market (Economics Help, 2008).
Second, government controls of minimum prices raise consumer prices and result in oversupply of products and production inefficiency (Economics Help, 2008). Given that milk does not have close substitutes and is considered a food necessity, its demand is inelastic. As a result, any increase in price for milk will inevitably lead to an increase in total revenues, as slight reductions in quantity demanded are a trifle, compared with the revenues earned from increased prices (Quick MBA, 2011).
Milk prices are soaring. More consumers are willing to have milk in their diets. Climate changes, new technologies, and increased consumer incomes make the task of producing enough milk virtually unachievable. The elasticity of demand for milk and milk products is extremely low. Put simply, the global demand for milk and milk products is not responsive to changes in milk prices.
Many consumers perceive milk as the fundamental ingredient of their diets and large food manufacturers use milk in their products. Milk does not have close substitutes, and substitutability remains one of the main factors of demand elasticity in microeconomics.
When an advertising campaign spreads the message that milk helps to reduce weight, the quantity demanded will soar. Changes in the price of milk will cause no shifts in the demand curve. Any increase in price for milk will inevitably lead to an increase in total revenues, as slight reductions in quantity demanded are a trifle compared with the revenues earned from increased prices.
Arnold, W. (2007). A thirst for milk bred by new wealth sends prices soaring. The New York Times. Retrieved from http://www.nytimes.com/2007/09/04/business/worldbusiness/04milk.html
Baumol, W.J. & Blinder, A.S. (2008). Microeconomics: Principles and policy. Boston: Cengage Learning.
Doherty, R.E. (2007). Milk demand stays strong despite high prices. Reuters. Retrieved from http://www.reuters.com/article/2007/06/20/us-milk-prices-idUSN2024940220070620
Economics Help. (2008). Price controls – advantages and disadvantages. Economics Help. Retrieved from http://www.economicshelp.org/blog/economics/price-controls-advantages-and-disadvantages/
Quick MBA. (2011). Price elasticity of demand. Quick MBA. Retrieved from
Rittenberg, L. & Tregarthen, T. (2011). Principles of microeconomics. Flatworld Knowledge. Retrieved from http://www.flatworldknowledge.com/node/28279#web-28281


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Foods to Boost Male Health
Lean Red Meat
If you're a steak-and-potatoes guy, you're in luck. Red meat can be good for you. Lean cuts of beef and pork are packed with protein and have only a little more fat than chicken breast. Red meat is also a good source of leucine, an amino acid that helps build muscle.
The pigment in cherries and cherry juice mimics the effects of some anti-inflammatory medicines
Chocolate may improve blood flow if you eat the right kind.The flavanols in dark chocolate may curb levels of bad cholesterol, improve circulation, and keep blood pressure in check. Men with poor blood flow are more likely to have erection problems, so heart-wise foods may protect your sex life, too. But too much chocolate can lead to weight gain. Enjoy 1 ounce a day instead of other sweets.
Shellfish and other types of seafood are rich in zinc, which is critically important for the heart, muscles, and reproductive system. Zinc levels below normal are linked to poor sperm quality and male infertility. Not fond of seafood? Beef, turkey, chicken, nuts, and seeds offer a healthy dose of zinc, too.
Sure, this creamy fruit is high in fat, but it's the good kind. The monounsaturated fat in avocados packs a one-two punch against cholesterol. It can knock down total cholesterol and "bad" cholesterol (LDL), too. The trick is to use a "mono" fat instead of saturated or trans fats. And eat no more than 25%-35% of all your calories from fat. Olive oil and nuts also contain good fats.
Fatty Fish
Fatty fish like salmon, herring, sardines, and halibut are another excellent source of healthy fat. They have a special type known as omega-3 fatty acids. These protect against heart disease, the top killer of men in the U. S. Two servings of fatty fish a week can lower your chances of dying from heart disease.
Slices of this spicy root are often served with sushi or grated into an Asian stir-fry. Health-wise, ginger may help calm inflammation in the body — which can come in handy when you push yourself too hard. Eating ginger regularly may help reduce the pain of exercise-related muscle injuries.
Milk and Yogurt
The whey in milk and yogurt is another source of leucine, a muscle-building amino acid. It's also packed with protein, potassium, and friendly bacteria that keep the gut healthy.
The banana is celebrated for its bounty of potassium — and with good reason. Potassium is critical for muscle contractions and bone health. It also helps blood pressure. Getting enough potassium may be as important as eating less sodium when it comes to lowering blood pressure.
Nuts provide protein, fiber, and zinc while satisfying the urge for a crunchy, salty snack. Pistachios are a stand out — higher in plant sterols that can improve cholesterol levels. Eat them from the shell, so you work harder for each one. It's a fun way to snack and keeps you from gobbling up too many calories too quickly.
Brazil Nuts
A single ounce of Brazil nuts has seven times the daily value of selenium. This mineral boosts the immune system and helps the thyroid gland.
Tomato Sauce
Tomatoes are rich in lycopene, a substance that may protect against some cancers. Some research suggests that men who eat tomato sauce regularly are less likely to get prostate cancer, but not all studies support this. Tomatoes have many other plant nutrients, too, that support good health. Adding salsa to a burrito or tomato sauce to pasta is an easy way to make a meal more nutritious.
Mixed Vegetables
Vegetables are packed with phytochemicals, nutrients that boost cell health and protect against cancer. There are many different phytochemicals, and the best way to get a variety of them is to eat different colored veggies.
Eggs provide lutein, protein, and iron, but you have to eat the whole egg. One yolk, with 185 mg of cholesterol, fits into the 300 mg daily limit for healthy people. You might also cut back on high-cholesterol sweets to make room for whole eggs in your diet. If you have high cholesterol, ask your doctor if you should limit how many eggs you eat per week.
High-Fiber Cereal
Fiber may not sound manly, but it can be a performance enhancer. Executive or athlete, you can't focus on your goals if your gut is acting up. Fiber keeps you full longer and helps your digestive system run smoothly. This doesn't mean you have to give up your favorite cereal — just try mixing in some shredded wheat.
Berries can help you be on top of your game mentally as well as physically. They're loaded with antioxidants that may help lower the risk of cancer. Animal studies suggest blueberries can also enhance memory and thinking. Similar research in people is in its infancy, but looks promising. When fresh berries are expensive or tough to find, try buying them frozen and making a shake.
Research shows it can make you more alert, and plain coffee has almost no calories. This makes it a far better choice than expensive, high-calorie energy drinks.