Just 10 seconds can make you stronger and faster--you only have to run uphill, fast.
Ten seconds. That's all the time it takes to become a faster runner.
Too good to be true? Not according to Brad Hudson, the coach of such distance stars as Dathan Ritzenhein and Jorge Torres. All you have to do is run those 10 seconds uphill--as fast as you can. "There's nothing better for developing speed and muscle power," says Hudson.
When Hudson, a 1991 and '93 world championship competitor in the marathon, started coaching a few years back, he looked at successful programs and found they all had one thing in common: hills. And as he sifted through research, he noted that even a small amount of hill work could yield big results: a jump in leg strength, running economy--how efficiently your body uses oxygen--and aerobic capacity. "I saw the science, and then I saw the results in my athletes," says Hudson.
One of those athletes, James Carney, improved his 10-K personal best last spring to 27:43 after incorporating Hudson's hill training into his routine. Torres credits hill work for putting him in contention for the 2008 U.S. Olympic team for the 10,000 meters. And Ritzenhein, who ran 2:14:01 last year in his debut marathon, believes hills have made him less injury-prone.
Of course, Hudson's athletes are professional runners, so short sprints are only part of their hill routine But for the rest of us, 10-second hill repeats are the most efficient way to build year-round strength and speed.
Hit the hill, but make it fast and short, and you get the maximum amount of training effect with the minimum amount of injury risk. "The best way to recruit fast-twitch muscle fibers is to run at max intensity," says Hudson. "The best way to build leg strength is hill running. So we run all-out up a steep hill. But we keep it to 10 seconds to avoid producing lactate and becoming fatigued." Running no more than 10-second repeats also reduces injury risk by limiting your fast-running time. And hills by their nature lessen the risk of injury because the slope shortens the distance you have to "fall" or land, reducing impact. "Studies of sprinting uphill show that the muscles are in constant 'overload' and the nervous system is firing hard," says Hudson. "It's the same speed benefit as track sprints, but safer."
The fast pace builds speed, but it's the hill that provides the strength benefit. Running up an incline places the same demand on your muscles as weight training--your glutes, quads, hamstrings, and calves must "lift" you up the slope--but they're more specific to running. And just as with plyometrics (jump drills), the "explosive" action of uphill sprints improves elasticity in your muscles and tendons, which allows you to spring quickly into action after landing.
To develop leg strength throughout the year, Hudson's runners do short sprints on a hill that is between a six to 10 percent grade. They tack these surges onto the end of two easy runs a week. At the start of the season, they'll log just two 10-second repeats. The next week they'll do three. Once they reach eight, they cut back to doing them once a week. The first repeat is done at a fast pace, the rest at top speed. Each repeat is followed by at least two minutes of recovery, which includes walking downhill backward to keep pressure off the knees. "They're not easy to do," says Hudson. "But the pain's gone in a second or two." And you're left with stronger, faster legs.


Please fill in this form in order to borrow one of the LEx boxes from the Physics and Astronomy Department's Outreach Program. For more information about the LEx boxes program, visit its web page".
Please note that we require the teachers to have taken our professional development workshop, or participated in the circuits activity during the Experience Science Day event. Teacher who do not fulfill this requirement, but are familiar with electrical components and comfortable with our kit content should contact outreach@phas.ubc.ca before submitting a request.
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I will return the LEx Box in good, orderly condition and by the due date. I understand that failure to comply with these terms may result in loss of borrowing privileges and/or replacement costs for any damaged or missing items, and that a late fee of $5 per day and delivery cost of $15 per trip will be assessed. If there is significant damage to the contents beyond the normal wear and tear of use in a supervised school setting, UBC Physics and Astronomy Outreach reserves the right to contact the principal in order to collect a refund for damaged material. I understand that UBC Physics and Astronomy Outreach, its directors, officers, employees, and other representatives are not responsible for personal injury, loss of life, or damage to property or both, resulting directly or indirectly from the use of the LEx Box equipment.


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When two brothers decide to prove how brave they are, everything backfires--literally--in this piercing middle grade novel by the winner of the Coretta Scott King - Johnson Steptoe Award.
Genie's summer is full of surprises. The first is that he and his big brother, Ernie, are leaving Brooklyn for the very first time to spend the summer with their grandparents all the way in Virginia--in the COUNTRY! The second surprise comes when Genie figures out that their grandfather is blind. Thunderstruck and--being a curious kid--Genie peppers Grandpop with questions about how he covers it so well (besides wearing way cool Ray-Bans).
How does he match his clothes? Know where to walk? Cook with a gas stove? Pour a glass of sweet tea without spilling it? Genie thinks Grandpop must be the bravest guy he's ever known, but he starts to notice that his grandfather never leaves the house--as in NEVER. And when he finds the secret room that Grandpop is always disappearing into--a room so full of songbirds and plants that it's almost as if it's been pulled inside-out--he begins to wonder if his grandfather is really so brave after all.
Then Ernie lets him down in the bravery department. It's his fourteenth birthday, and, Grandpop says to become a man, you have to learn how to shoot a gun. Genie thinks that is AWESOME until he realizes Ernie has no interest in learning how to shoot. None. Nada. Dumbfounded by Ernie's reluctance, Genie is left to wonder--is bravery and becoming a man only about proving something, or is it just as important to own up to what you won't do?


Online shopping is one of the common trends today. Due to technological demands, buyers and sellers are finding ways to shop and sell conveniently, efficiently and effectively. Here are 12 tips on buying online or shopping online.
Choose your online merchant wisely by reading reviews about the trending online merchants.
There are numerous group buying sites out there providing affordable items and services and you should verify their history or important details before joining them.
Use your credit card wisely by considering some perks or offers provided by the banks.
Buy in bulks so that it will save you more in the delivery charges.
Not all items less than 500 pesos are actually cheap, most of these items have additional 99 pesos delivery charges depending on your area and this is based on personal experience.
Price comparison is necessary since there are many sellers that will usually sell the same item with different pricing levels.
Not all pictures or photos of the item(s) posted is/are necessary good items and you should check out the quality of the item by reading reviews and scrutinizing posted items very well to avoid headaches in the end.
Look out for vouchers and coupons and codes that you can see once in a while on different sites and advertisements because these can lessen the amount that you will pay upon purchasing items or services.
Do not be a compulsive buyer by learning to resist temptation to buy things you really do not need.
Timing your online buying is necessary since an item that you want to buy today can become more affordable the next day or in the next week.
Do not refresh or click the back button of your internet browsers when you are already checking out especially when you are using your credit card for payment to avoid hassles if there are any glitches or unavoidable internet connectivity issues.
Provide feedback by writing product and service reviews on any items and services you have purchased online so that you can help other consumers like you in choosing efficient services, effective products and convenient online stores.


Takashi Yokoyama starting racing in 1993 in Japanese Formula Ford 1600. Moving quickly through the ranks he entered British F3 just two years later. Back in Japan in 1997 he was killed in an horrific crash at Mt Fuji in the penultimate race of the season.
Takashi Yokoyama starting racing in 1993 in Japanese Formula Ford 1600. The following year he moved to the United Kingdom entering the British Formula Vauxhall Championship with Martin Donnelly Racing.
Following his rapid progrssion he graduated to Class B in the British Formula 3 series in 1995, driving a 1994 Dallara F394 Toyota for TOM’s to runner up spot in his class. In the Formula 3 Autumn Cup Race, he drove a Class A Dallara finishing a fine third.
Yokoyama stayed with TOM’s in 1996, competing in Class A. However his results were disappointing and he returned to Japan at the end of the season.
With limited options for 1997, Yokoyama signed to drive in the Japanese Formula 3 series for Dome. Unfortunately as the teams second driver he had to be content with a year old Dallara F396. In the first eight races, Yokoyama only scored a ninth, a thirteenth and a fifteenth place. He had three retirements and one aborted start. Then at the penultimate race of the season tragedy struck.
Tom Coronel had already secured the title but was still hungry for more wins. He jumped into the lead at the start but at the second corner he was tagged by Wakisaka under braking. Wakisaka’s Dallara executed was launched into the air and executed a double roll and landed partly on Coronel’s car. Both cars ended up in the gravel and fortunately both drivers walked away uninjured.
The safety car was deployed however Takashi, who had started the race from seventeenth place, didn't notice the field slowing down and came upon the pack travelling at about 160 mph (257 kph). Takashi's Dallara hit another vehicle and was launched into the air, crashing into a gantry carrying an electric signboard five-meters (16.5 feet) above the main straight. The car disintegrated scattering debris over five hundred meters and killing Yokoyama instantly. The race was cancelled.


If you are installing and building your door or you simply put in the store door, this really is very important to find out the distinctions involving your door sill and garage door repair edmonton. You’ll find a lot of people believe that these two are equally very same and might use that provisions . Where it’d been more convenient to make those distinctions, there are simple definitions which separated those two conditions. Do not neglect to pick the ideal quality of either garage door accidents or other tools to turn your door looks standout and compliment the decoration within your home.
garage door repair edmonton have a necessary benchmark to cause them to become operational. The building of this door, which is the the trail, performs with a large section in a pocket door. The standard construction usually can withstand a 1 3/8 inch-thick hollow-core doors with a burden upto 75 pounds. On the sector, there’s a lot of heavy-duty hardware which may resist thicker and thicker door. Using a proper components option, you may have even genie garage door openers.
First off start fixing your garage door repair edmonton, be certain that it’s closed. Following that, you may detach the garage door logo and try and disengage it using a help of a launch cable. Try to open the door manually before it starts to make a racket or discontinue. Forcing the door to start can incorporate damage into the pedal which means you need to stop when it can’t be discharged at a certain stage. The moment it ceases, you can put a sheet of timber to create the door steady and never closed down.
Picking resistance is a significant thing when you choose your garage door repair edmonton. That you don’t desire your locks to be readily picked through an unwanted person secretly and quickly. For that reason you should carefully select the lock. The durability of this lock may likewise be tested using a drill. Some folks might want to utilize a drill to enter your trailer, which means you should avoid broken garage door since they are readily drilled. Anti-drill protections such as for example a plate or rotating tempered still should be around your own door lock. Ballbearings may also be vital for your own lock for maximum stability.
The garage door repair edmonton are offered in wood, vinyl, and fiberglass also. Afterward your timber eyeglasses really are a rather common option for your door as well as dividers that you can adjust in the event that you do not have a plan to restore all of them. The timber sashes in your own window might be substituted to improve the open window window, but they feature you with additional maintenance as well. But, they give you with garage door parts look should you love to secure a lot more vintage look in your property.


Work-related stress is expensive. Tackling stress and psychosocial risks can be viewed as too costly, but the reality is that it costs more to ignore them. Stress affects performance and leads to absence from work. If prolonged it may result in serious health problems such as cardiovascular or musculoskeletal diseases. All this comes at a cost. This report summarises the studies focusing on calculating costs of work-related stress and psychosocial risks. The main costs for individuals relate to health impairment, lower income and reduced quality of life. Organisations are affected by costs related to absenteeism, presenteeism, reduced productivity or high staff turnover. Health care costs and poorer business outcomes ultimately affect national economies and society.


Required to locate, relocate, erect or construct any building or structure; enlarge the outside dimensions of any building or structure; and reconstruct any building or structure within the designated floodplain.
Required to change the use of any building or structure or change the use or occupancy rating of a building so as to increase the building's sewage design flow.
Required to occupy an RV/camper for more than 90 days per annum.
Required for new systems/components, replacement systems/components and repairs to any system component.
Required for emergency installations and repairs.
Installation of any system component may not commence without an approved Small Wastewater System permit.
County and/or DEQ review is required for the disposal of human waste, by any means, in Park County. Outhouses, privvies, greywater systems and similar proposals require review.
Construction proposed in a mapped Special Flood Hazard Area in unincorporated Park County requires a permit.
If you are unsure of which types of construction require a permit, consult the County Development Standards and Regulations or call/stop by the Planning and Zoning Department.
All floodplain development permit applications go before the Board of County Commissioners in a public hearing.
Required for Simple Subdivisions, Minor Subdivisions, Major Subdvisions and Non-Exempt Large-Acre (35+ acre) Subdivisions.
Required before commencing with or establishing any use specified in Chapter IV, Section 2.e. Table 4-1 in the County Development Standards and Regulations.
The Planning and Zoning Department also handles Site Plan Reviews (when required), zoning/rezoning, variance requests and violations of the County Development Standards and Regulations.
Building Code: Unincorporated Park County has not adopted building codes. We do not issue Certificates of Occupancy or Certificates of Completion.
Snow Loads: To estimate snow load amounts, visit the USFS "National Snow Load Information" website.
Wiring and Fire Protection Inspections: The State Fire Marshal's Office in Cheyenne handles electrical wiring permits and fire protection plan review for certain types of construction.


Blue racoon and purple racoon are both very soft and cute plush toys with a moving tail. They also can stand on their paws.
These super cute racoons are made by Red Skirt, a brand specialized in upscale plush toys.
Red Skirt plush toys come from a vividly colored and very cute childish world.


The Report of the Procedure Committee into Private Members Bills was finally published yesterday.
The Report took a great deal of consideration and although there are some of the recommendations I can agree with personally I am of the view that there is little wrong with the present procedures and I will be voting against most of the options put forward by the Committee.
This entry was posted in Political and tagged Procedure Committee by David Nuttall. Bookmark the permalink.


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There are other factors that also result in unmountable boot volume. These include This will fix the boot sector of the hard drive. Type exit at the command prompt to restart the system. Most probably the system will boot into Windows now. Previous Post Partition Your Hard Drive without Data Loss with Partition Manager Professional Next Post How to change Internet Explorer DNS Cache... 30/01/2014 · Windows 7 Forums is the largest help and support community, providing friendly help and advice for Microsoft Windows 7 Computers such as Dell, HP, Acer, Asus or a custom build.
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Hard drive corruption is the biggest cause for UNMOUNTABLE_BOOT_VOLUME errors. Solutions consist of repairing the MSR, HD replacement, and much more.


Other details from Roll of Honour Circular Enlisted 3 March 1916. Taken on strength, 36th Bn, 15 March 1916. Promoted Sergeant, 13 February 1917; 2nd Lieutenant, 30 August 1917. Wounded at Messines, 12 June 1917.


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Here in LSST we are committed to providing a friendly and safe environment for all our students so that they can engage with their studies in secure surroundings both physically and online.
The management and staff of LSST recognise the responsibility of maintaining a safe environment and promoting the welfare of all our students and we deplore radicalisation, extremism and terrorism of any kind.
To that end, we fully support the latest governmental guidelines to be vigilant against any such potential threats, to promote British values and to encourage students to regard others with respect and courtesy.
Consequently, we have in place a policy on Preventing Extremism and Radicalisation as well as a reporting Log and both are available on our website and VLE.
Please familiarise yourselves with these documents, and if in the regrettable event that you identify something suspicious, please report any such behaviour to our student support services office.
Let’s all make sure that LSST remains a pleasant and safe environment for all, irrespectively of our diverse national, regional, religious and ethnic identities, or sexual orientation, and/or our many other variances and have mutual respect and understanding for each other.


I was in bed all weekend with the stomach flu. Ugh. There went my long weekend plans. I had hoped to spend some time on a patio, see a movie, do some blogging and maybe sneak in some shopping but it was not to be. Instead, I hung around in my PJ's for 3 days, consuming more gatorade and chicken noodle soup than I care to think about. But I'm finally back in the land of the living! Hooray!
Enough with the illness chit chat and on to another very important matter, my closet. Or your closet. Ok, closets in general. Nothing makes me madder than going into my well-stocked closet and coming out whining "I have nooooooooothing to weeeaaaarrrrr!" (Insert husband eyeroll. Then husband will venture into said closet and try to pick something out for me. Which is both completely adorable and hilarious.) We've all been there. No matter how many adorable pieces we have, we all have those "I have nothing to wear and I hate everything I own" days. What's a girl to do?
This is where my inspiration file comes in handy. I have kept clips of outfit ideas that I love for a long time. They used to be printed and put into a binder for easy reference (so dorky.) But now, thanks to the interwebs, I keep them on Pinterest (check out my Style Inspiration Board here).
Where do I find these ideas? I'm glad you asked. Fave spots are, of course, blogs (esp: Kendi, Chloe & Bee's.) I also keep every Anthropologie Catalog I've ever received (can you say "obsessed?") and clip from J crew Catalogs as well. Luckily, most catalogs are online now, so you can pin directly from the site.
And, my new fave spot to steal borrow ideas from is J's Everyday Fashion. Cutie pie J takes inspiration from all over (celebs, catalogs) and then shows you her version side by side with the original. Such a great way to see how to adapt a look you love with things you already own. Check out J's blog here and my version of a side-by-side with a favorite J Crew look (above.) Neato.
Its not too early to start my 30th Birthday wish list right? Yeah, I didn't think so.
August will be here before I know it!
No, I'm not dead. Yes, I have been getting dressed.
I think the post title says it all. You might have thought I had fallen off a cliff or something right? Nope. Just a busy bee. So busy in fact, that I had a small meltdown at work this morning. That's always fun. Now all the people at my new job think the new girl is mentally unstable. Lovely.
Hey, it happens to the best of us right? Sometimes you just have to hide in the work bathroom and boo-hoo it up. Then head back to your desk and try to pretend you're not a lunatic. Good times.


> expose only ruby_init_stack() in ruby.h (as is now).
> recently been introduced that should not be too terrible.
the native-thread and process them in it.
> getrlimit values you should use them as is).
To try to catch stack overflow.
> ruby_init_stack by having one call the other.
> at all for embedding.


I voted against this resolution because it does nothing to solve the issue of border security or properly limit executive overreach. Bringing this vote to the floor is nothing more than a political stunt.
These GOP measures represent a passionate way of addressing the plight of the furloughed and unpaid government employee. Federal workers ought not shoulder the burden of Washington politics. These measures should have passed. Paychecks should be going out.
I am again honored to be nominated to serve on this important committee. Utah’s Hill Air Force Base remains one of my highest priorities. From this position, I will continue to keep Hill’s strategic importance at the forefront of our decision-making.
"We are pleased with our Senate colleagues for this gesture. For too long, Utah has been vulnerable to the whims of Washington. Decisions for Utah should be made by Utahns. Who best knows the state than those who depend on Utah lands for their livelihoods?"
This shutdown impasse is entirely due to the misuse of the Senate filibuster. It’s not complicated, America should have secure borders. This is something Democrats have supported for years, until recently. Now they insist on playing political games over 1/10th of 1% of government spending. Let’s end this impasse, secure our border, and reopen the government.
Rep. Rob Bishop (UT-01) introduced HR 7163, a bill to designate the outstation of the Department of Veterans Affairs in North Ogden, UT, as the Major Brent Taylor Vet Center Outstation. Brent Russell Taylor served as Mayor of North Ogden City and as a Major in the Utah Army National Guard. On Saturday, November 3rd, 2018, Major Taylor was killed in an attack in Afghanistan.


NYC BlockAsia 2 is a premier blockchain conference where east meets west. This conference builds on the success of last year's event.
This is a unique platform which sits at the intersection of US-Asian technology community & the Creative communities to facilitate development, investment, & large scale impact. Top industry leaders & influencers from Asia will be participating in this event. We believe in delivering top quality content, speakers,& pragmatic takeaways from this conference.


Home Our Homeschooling Years Roadschooling Gets Real!
Our first day as a legally homeschooling family is right around the corner! Is this real life? I am so excited but I am also in mommy meltdown mode over my baby not being a baby. It just does not seem like we should be here already.
Seriously, how was this over a year ago? Just, no.
A lot of people ask what curriculum or methods we have used or are planning to use. As we reach new milestones and years, I will share the items we find that help us the most along with our beginning of the year (or maybe semester) plan. Most homeschoolers know that this initial plan will evolve and change as the year goes on and we will probably be no different. I have found that our family works best when we do unit studies so most things will be broken down into these. For now, it will involve a lot of children’s books, crafts, songs, field trips, and activities. I have chosen to set our school year up as starting July 1st every year and we will end it with the mandatory school testing once they each hit those age groups. Our 2015-2016 school year is set to end the second week of May but that may change depending on our math lessons.
An important aspect of homeschooling is getting yourself organized. For this, I spent weeks researching planners, and have chosen the Family Homeschool Planner from Well Planned Day created by Rebecca Scarlata Keliher. I honestly am completely in love with this thing. It seems intimidating at first to cart around such a bulky book but it will be so worth it!
Along with getting yourself organized, you must consider where your children will be completing their work and also what kind of student you have. I am looking at collapsible lap desks but have not yet found ones that meet my standards. Until then we will be using the floor and our booths as work space. Our oldest is more the sit down, talk, and focus type while our middle is more into running, screaming, and destroying. I see us meeting somewhere in the middle when we can or setting up completely different days when we need to. This will be challenging but we’ll figure it out along the way and I will definitely pass our knowledge/experiences on to you!
Now that you’re thinking about how to organize your homeschooling lives and what kind of students you have, you must ask: “What do I want to teach?” Whoa. Talk about a loaded question! There are so many things out there to teach our children about! There are the basics such as English, Math, History, but which history lessons? Which learning styles? Will you do a foreign language? If so, when will you start it? What holidays do we even want to celebrate?! I know. I know. I get that sudden panic mode when you realize all of the decisions that must be made (this is your kids’ future after all). I’m here to help though by sharing how I got all of ours lined out! Be on the lookout for our next post which will include how I decided what we are starting out with and tips for getting you to the same place.


A Hawthorn Woods man pleaded not guilty Wednesday in Lake County Circuit Court to charges that he attacked his wife with a hammer last month.
John Karedis, 39, of the 0-100 block of Dorchester Court, struck his wife on the head with a hammer while she was sleeping Oct. 2, authorities said. She was not seriously injured and ran to a neighbor's house and called police.
Karedis is charged with attempted murder, aggravated domestic battery and aggravated battery.
Circuit Judge James Booras appointed a public defender for Karedis because he is indigent. Peter Wifler, who represents Karedis' wife, Christine, in the couple's divorce proceedings, said Karedis has no equity in the house they shared.
Karedis said he recently lost an $80,000-a-year job in which he trained people in management and leadership and has no savings.
Karedis is being held in the county jail in lieu of $2 million bail. His next court date is Monday.


On 9 July 2013, the OSCE Special Representative and Co-ordinator for Combating Trafficking in Human Beings, Maria Grazia Giammarinaro, published a research paper on trafficking for the purpose of organ removal – one of the least addressed forms of trafficking in human beings.
The paper is based on reports of cases in the OSCE region where formal criminal investigations have taken place, or which have been fully prosecuted. This makes the paper the first based on a qualitative analysis of actual cases. The findings confirm that many countries in the OSCE region are affected by this form of trafficking.
“Persons trafficked for organ removal endure a particularly cruel ordeal both during and after surgery,” Giammarinaro said.
The paper also calls attention to the link between trafficking for organ removal and organized crime, the role that corruption plays in facilitating organ removal, and the transplantation networks, which often include administrators and medical professionals.
It also suggests a series of steps to prevent this transnational crime, which is headed by international brokers connected with transplant surgeons and local organ recruiters. Among others, the paper recommends to review national legislative frameworks to ensure they are adequate to punish all those who are part of the criminal networks; expanding international co-operation to pursue criminals across borders; working with the medical community to prevent unethical behaviour; and co-operating with civil society to better address the physical, psychological and legal needs of victims.
“It is my hope that this research paper will concretely assist us in developing targeted and evidence-based prevention strategies as well as strengthening the criminal justice response and enhancing our ability to protect victims,” Giammarinaro said.
With 57 States from Europe, Central Asia and North America, the OSCE is the world’s largest regional security organization.


Guilty or not guilty? The experts weigh in on salt's culpability as a health offender.
WHEREAS high blood pressure is an epidemic in this country, long linked to sodium intake.
WHEREAS the average American adult consumes about 3,400 milligrams of sodium a day through a diet rich with salt.
WHEREAS the federal government recommends that, to keep blood pressure in check, people 51 and older should consume less than 1,500 mg per day.
The State of Your Health (hereafter “you”) proposes to decrease daily salt intake by more than half. However, this adjustment is extremely difficult and requires highly vigilant dietary behaviors. And an increasing number of scientists are willing to testify that these targets are not supported by science.
The purpose of this hearing, then, is to determine whether such a move is supported by the weight of the evidence. Should you drastically cut down on salt?
That advice is even more pointed for older people. With age, the body’s ability to process sodium declines. Around menopause, women tend to begin to develop salt-sensitive high blood pressure. Men also become less efficient at metabolizing sodium, usually in their 60s and beyond.
Three studies have shown little or no indication that people are eating an unhealthy amount of sodium. One of those, a 2014 Danish study, set optimum sodium levels at between 2,645 and 4,945 milligrams.
But not everyone can handle a lot of salt. About half of the population is salt sensitive: When they consume salt, their blood pressure climbs, usually about 10 points. Unfortunately, scientists have yet to develop an easy-to-administer test for salt sensitivity.
In fact, cutting down on sodium dramatically may pose its own risks. Reviewing data from 133,118 people with an average age of 55, researchers at McMaster University in Hamilton, Ontario, found that both too much sodium (7,000 milligrams a day) and too little (under 3,000 milligrams) were linked to an increased risk of cardiovascular disease. While sodium can raise blood pressure, electrolytes such as potassium keep it from climbing. “Potassium helps the kidneys get rid of salt,” Navar explains, “so it’s equally important to make sure you’re getting enough.” Bananas, sweet potatoes, canned tuna, orange juice, tomato sauce, yogurt and milk are all good sources.
While experts debate sodium levels, most agree on this: Your kitchen salt shaker isn’t the culprit. Roughly 75 percent of the sodium we consume comes in processed or restaurant food. In 2016, the Food and Drug Administration issued voluntary guidelines for the food industry to lower sodium levels in 150 categories of processed and restaurant items. One way to control salt intake is to prepare meals yourself.
Instead of worrying about the numbers, it’s better to cut back on foods that are laden with salt, such as cold cuts and cured meats, pastas, pizza, baked goods, bread and soups. You need to protect yourself — regardless of whether salt is eventually found guilty.


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Seohyun, the youngest of Korean pop group Girls’ Generation, graduated from high school on February 9. Real name Seo Ju-hyun, the pop star received her graduation certificate from the Chun Joo Entertainment High School. She is entering Dongguk University on February 23.


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Over a decade into the 21st century, the West is no longer the primary locus of economics, technology, and culture. With the rise of China, India, Brazil and South Africa as the largest economies within the Global South, development and exchange can often obviate the West. This multi-polar world—as many theorists of globalization have pointed out—represents an unprecedented shift in global power dynamics. How then is this multi-polarity understood? And within the cultural sphere, what kind of theory of knowledge is needed to vocalize the contemporary moment? Although Ngugi wa Thiong’o’s globalectic grows out of an amalgamation of materialism and the negotiations of a Gikuyu and Anglophone Kenyan context, Édouard Glissant’s poetics of relation emerges from a poststructural and creolized Francophone Caribbean context. However, both arrive at strikingly similar conclusions concerning the role of orality and literature in the formation of an analytic for the cultural exchanges of a multi-polar world. As a result, the postcolonial emerges as an ethic with which to articulate and engage with definitions of globalization and world literature.
Essential to Ngugi’s globalectic is the removal of a static dichotomy of center and periphery. At any time and in any space, one point can serve as a center and the rest as peripheries and vice versa. Center and periphery are thereby dissolved as hierarchical categories; they become merely situational designations that allows for a leveling of the cultural playing field. Part and parcel to this decentering is the importance of equidistance. The equanimity at the heart of Ngugi’s project grows out of conception of the world as simultaneously coalescing and diverging, as a mutually transformative exchange stripped of the racist hierarchies of a colonial world and its afterlives. If a bicycle wheel is meant to spin, propelling the rider forward, then Ngugi’s globalectic retains an idealistic impulse, if tempered by the experience of decolonization and independence.


Iain McLean’s welcome comments can help us to see more clearly where some real uncertainties lie, says Patrick Dunleavy. Underneath the flim-flam of debate, the scope of debate about transition costs has focused down.
I am very grateful to Iain McLean for responding critically and perceptively to our reportabout the possible transition costs for Scotland in the event of Yes vote in the referendum with his clear and interesting comments. Both of us clearly believe that voters in Scotland should have the best possible basis for making their decision, and Iain’s querying of our analysis is very helpful in further exploring and clarifying the issues involved.
I guess it would be most helpful for readers at this stage to highlight what are the key differences between Iain’s view and mine, and to show how they might be reconciled, which is what my Table 1 below does, for each component of the costs in dispute. It also shows how we can reconcile the apparent differences between us.
Disentangling costs Borne by both Scotland and rUK.
Scotland’s share could be ½ to 1/12 (population share) depending wholly on negotiations Argues that these are also set-up costs. Quotes UK Treasury extrapolating high disentangling costs – basis unclear. Silent on share of cost allocated to Scotland This is a dispute about language.
Cost to Scotland of gaining full control of its own tax system by 2020s, replacing old, complex ‘legacy’ IT with modern systems Says Treasury published informal estimate of £500 million is not based on any careful analysis, but is ‘not implausible’. This number has no provenance and there is no detail behind the guesstimate. Costs will depend a lot on negotiations Presumably accepts Treasury number? Argues that no reinvestment cost would be needed without Scottish independence having taken place, so full amount = ‘set up’ cost. Silent on negotiations. This is a dispute about language.
Cost to Scotland of gaining full control of its own benefits system by 2018, replacing old, complex ‘legacy’ IT with modern systems Says Treasury published but informal estimate of £400m is not based on any careful analysis, but is ‘not implausible’. This number has no provenance and there is no detail behind the guesstimate. Costs will depend a lot on negotiations Presumably accepts Treasury number? Argues that no reinvestment cost would be needed without Scottish independence having taken place, so full amount = ‘set up’ cost. Silent on negotiations. This is a dispute about language.
In addition, going beyond our report, Iain’s comment introduces an extensive discussion of two reports from ICAS (the Institute of Chartered Accountants for Scotland) dwelling on the issues involved in the transition of the taxation system. I summarize our different views of the relevance and quality of these reports below in Table 2.
The tax implications of Scottish independence or further devolution Discussed briefly. PD says: “ICAS have produced a long academic report dwelling in a rather vague way on the complexities of running a tax system. But with a stable UK tax regime in place in the country for many decades, and plenty of strong expertise for the Scottish government to draw on, there seems every reason to believe that Scotland’s revenue stream will continue as before. Indeed ‘tax morale’ (the willingness of citizens or businesses to pay taxes) is likely to rise after independence.” Unclear This is a commissioned report from a set of English law academics, covering both independence anddevo max changes. There are actually no transition cost numbers at all given in this report. We agree that it sets out the well-known (and perfectly general) issues that shape whether a tax system runs successfully or not.
b. The ICAS number actually has no relevant provenance – it is a number taken from New Zealand costs for a different reform, and is not based on any discernible specific analysis of Scotland’s situation.
c. The NZ reform referred to actually introduced a Mirrlees-type tax system there. ICAS says that the Scottish government has indicated a willingness to go down a Mirrlees optimal reform route. But no such policy decisions have been made by any Scottish government at this time. If they were made, in the five years following another general election and a new government’s formation, Scotland would be buying a wholly reformed tax system, not a replacement system. Ergo these costs cannot conceivably be represented as set-up costs.Assigns strong credence to ICAS number on the basis of trusting Scottish accountants generally. He does not explain why the Treasury number above (that he also accepts) is so much less than this.It would be good to know what number Ian is actually advocating – currently his two endorsed numbers are very far apart.
Note: The 2011 Mirrlees Report was to the UK government (named after economist James Mirrlees). It set out moves to bring the UK tax system closer to economists’ idea of an optimal tax system, see here. A complete and thorough-going reform, designed to last for generations, it has not yet been implemented.
Where does this leave us on estimating the total transition costs that Scotland would face? Table 3 gives a summary view and shows how the different positions that Iain and I take can be reconciled.
£200 million immediately, + Scottish share of disentangling costs, + investments costs for tax and benefits back office of perhaps as much as £900 million, minus streamlining savings, minus policy costs.If we count roughly half of investment costs as necessitated by independence then net transition costs would be less than £650 million At least £200 million immediately, + Scottish share of disentangling costs, + alleged further ‘set-up’ costs for tax and benefits back office of £900 million to £1,150 million. Total transition costs of up to £1.5 million The Treasury quoted a review study by Prof Robert Young of Canada saying that government transition costs could reach 1.1 per cent of GDP. On this basis the Treasury and Danny Alexander have repeatedly stressedtransition costs of £1.5 billion costs as the UK government’s key estimate. However, Professor Young has himself disowned this interpretation of his work. He has stressed thatthe estimates he reviewed lie on a range. The bottom of this range was 0.4 per cent of GDP, about £600 million for Scotland.
Iain does a good job of essentially restating, almost word for word, the UK government’s position. He also endorses (in his usual agreeable and folksy way) the unionist campaign’s highly contentious use of the language of ‘set up costs’, but he does recognize the difficulties of cost estimation.
It is interesting to note in this context that a main reason why costs numbers are currently hard to estimate is that Whitehall has been completely forbidden by ministers from calculating any detailed transition costs for Scotland, in case some numbers get written down that could be FoI-ed and then undermine the ‘Better Together’ campaign. Equally civil servants have been banned from even discussing any of the transition details in advance with Scottish government staff. To my knowledge, the only London body that has had any more detailed discussion with Edinburgh is the Bank of England (which is independent of ministers). Compare this treatment with the civil service briefings normally given to all parties before a UK general election. Why should the far more important issues around possible independence be left for Scottish voters to conjecture about like this, when detailed answers could easily be made available either by Whitehall or by academics commissioned to inform the debate?
Overall, however, I welcome the fact that behind some debating points in Iain’s piece that I don’t want to engage with, Table 3 shows that the scope for discussion about transition costs has clearly focused down. Scotland’s voters can be relatively sure that total transition costs over a decade will lie in a restricted range, from 0.4 of one per cent of GDP (£600 million), up to a maximum of 1.1 per cent (£1,500 milion). This is a step forward in debate and I am grateful to Iain for helping to bring it out.
In place of the earlier atmosphere of dread about transition that was being encouraged by some unionist statements, perhaps both sides in Scotland debates can now ‘lighten up a wee bit’ about transition costs – and debate instead the real issues of principles, values and future choices that separate them.
This blog is a response to Iain McLean’s critique of Patrick Dunleavy’s recent report, ‘Transitioning to a new Scottish state‘. Both Iain and Patrick will be participating in an event on July 1st at the LSE, ‘Scotland and England: what future for the union?‘.
Note: This article gives the views of the author, and not the position of Democratic Audit, nor of the London School of Economics. It also appears on the LSE Politics and Policy blog. Please read our comments policy before posting.
#indyref the scope of debate about transition costs has focused down. Thanks to @PJDunleavy wheat from chaff.
Something you won’t see on the @BBCNews or @BBCScotland.


The agency has just launched and claims that it has been created to reflect the changing needs of clients and their procurement departments.
The Next Door says that it will offer clients a flexible and transparent approach to remuneration by simply charging creative, planning and account handling fees without mark-ups or additional charges for production or specialist outsourced services.
President of client body ISBA Mark Hunter recently stressed the need for transparency and payment by results in agency dealing in his keynote speech at an annual dinner.
The agency is led by former Lowe creative director Greg Milbourne, former global planning director for IPG Team Nokia, Kieron Monahan and Pete Atherton, former director of Inferno.
They will form an ideas and strategy hub and they will work with a network of “complementary, non-competitive, specialist partner companies” called The Neighbourhood. The network will allow the agency to tap specialist sources of knowledge and develop global work.
Other founding clients include Jamie Oliver Pasta Sauces and Burton’s Foods Maryland Cookies.
Greg Milbourne, creative director at The Next Door, says: “Clients want great ideas and sound advice on how best to maximise the impact of their campaigns. But traditional agency structures, with competing specialist business units each concerned about their own bottom line, often distort thinking across disciplines, meaning great creative ideas lose their potency.
GlaxoSmithKline’s flagship drinks brand Lucozade has put its estimated £10m advertising business up for pitch. It has invited roster agencies M&C Saatchi and Ogilvy to pitch for the business.
Asos.com is planning to switch focus to above the line advertising as it looks to build on a 35% revenue gain last year.
Nominations are now open for one of the 28 places on The Marketing Academy 2011 Scholarships scheme.


The introduction doesn't do a lot for me, but otherwise this is a very good -- and funny -- cover of two stanzas of what is probably my favorite gospel hymn. The bass is J.D. Sumner, a Guinness Book of Records holder, which he discusses here.


The Manitoba Association of Architects (MAA), the Professional Interior Designers Institute of Manitoba (PIDIM), and the Manitoba Association of Landscape Architects (MALA) celebrated outstanding contributions to the social, cultural, artistic and economic development of the Province of Manitoba and the enhancement of the quality of life through excellence in design with the reintroduction of the Premier’s Award for Design Excellence (PADE). Two types of awards were awarded: Award of Excellence and Award of Merit.
All entrants must be residents of Manitoba. Projects need not be located in Manitoba.
Entrants must be a registered / professional member of the Manitoba Association of Architects (MAA), Professional Interior Designers Institute of Manitoba (PIDIM) or Manitoba Association of Landscape Architects (MALA) as appropriate for the category of submission.
Registered/professional members and intern/provisional/associate members of any of the three associations are eligible to submit to the small projects category.
Student members of any of the three associations, who are enrolled in an accredited school of design in architecture, interior design or landscape architecture, are eligible to submit to the student projects category.
Submissions of all scopes of architectural built work completed in the last 5 years.
Submissions of all scopes of interior built work completed in the last 5 years.
Submissions of all scopes of landscape built work completed in the last 5 years.
Submissions of all scopes of built work completed in the last 5 years.
Submissions of all scopes of work, built or unbuilt, completed in the last 5 years.
Dan S. Hanganu is a member of the Order of Architects of Québec, the Ontario Association of Architects and the Royal Canadian Academy of Arts. He was named Fellow of the Royal Architecture Institute of Canada and received the Paul-Émile Borduas prize in 1992. Laval University awarded him an Honoris Causa Doctorate in 2004. He also received the title of Officer of the National Order of Québec in 2005 and was admitted into the Order of Canada as an officer in 2009. He leads a diversified international practice with projects ranging in scale from single-family houses to major cultural and institutional buildings. Commissions include theatres, libraries, university pavilions, churches, hospitals, hotels and resorts, as well as office, commercial and residential complexes.
Elsa Lam is the editor of Canadian Architect magazine. She trained in architecture at the University of Waterloo, obtained her post-professional Master of Architecture from McGill, and completed her PhD in Architectural History and Theory at Columbia University in New York City.
Stanley Sun is a founding partner of Mason Studio, an interior design firm based in Toronto. He is formally trained in design, fine arts and human sciences from multiple academic institutions across Canada and Asia. He is a sessional instructor at the Ryerson University School of Interior Design. He has worked for architecture and design firms in North America, Europe and South East Asia and previously held the lead design position at an acclaimed London, UK architectural design consultancy.
Peter Briggs is a Past-Present and Fellow of the Canadian Society of Landscape Architects. He is actively involved in the Society, including serving as a juror for their national awards. He has also recently joined the Board of the Landscape Architecture Canada Foundation. He lives, works and plays in Anchorage, Alaska and owns Corvus Design (the largest landscape architecture firm North of 60).
Martin Cash is an award-winning veteran business reporter and columnist at the Winnipeg Free Press. He studied journalism at Ryerson University and received a Bachelor of Arts degree from the University of Toronto.


CoffeeHelpingCamps.com wants to help your camp or organization as well as missions!
2. The contact person will be asked to fill out additional information listing the member names of their organization. Unique Fundraiser codes will be provided for each member so the sales of each group member can be tracked. This information is accessible only to the person who registered the Fundraiser by logging into to their account on CoffeeHelpingCamps.com. They will also be asked the start and stop dates they would like for their fundraiser.
3. After review, and at the total discretion of CoffeeHelpingCamps.com management, the person completing the New Fundraiser request will be notified of approval and the group will be listed on the site as an approved fundraiser.
4. On the first of the month after the fundraiser ends you will receive a check for 75% of the profit. This portion of the profit would normally go to the camp chosen by the customer but for this 90-day period it will be redirected to your organization. 25% of the profit will go to the camp designated by the customer.
5. Your Fundraiser group members simply provide potential customers with their unique Fundraiser code and instruct people to go to CoffeeHelpingCamps.com to purchase coffee. Their customers will be asked to select a camp of choice to support, then begin shopping for coffee. During the checkout process, they can enter your group members unique fundraiser code in the space provided. This unique code will ensure your group gets 75% of the profit and also gives credit to your specific fundraiser participant. The customers camp of choice will receive 25% of the profit. To request discount code cards, please use the "Contact Us" form.
6. The person who registered the fundraiser can log onto their account on CoffeeHelpingCamps.com anytime to view the progress of the Fundraiser. They will be able to see total group sales and group profit earned as well as each group members total sales, profit earned and percentage of total profit.


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KlickEx is a payments infrastructure focused on reducing settlement risks for Central Banks and providing cross-border transfer services dedicated to financial inclusion.
KlickEx first launched its system in 2009 as an institutional platform targeting trading and settlement of regional currencies for banks; and in 2011 with UN Funding for Financial Inclusion, the platform was extended to more broadly target the formalisation of remittances and informal development flows in the region, targeting the unbanked, developing mobile operator and self-branded domestic Mobile Money services, and retail sector services including compliance.
By 2012, KlickEx was expanding in North America, Europe, and had been ranked as the number one low cost remittance service in all of Asia by IFAD and the World Bank, in terms of penetration and low cost at both wholesale and retail levels.
KlickEx is a driving force in the achievement of the Millennium Development Goals relating to low remittance costs, domestic digital inclusion, and financial education, lead and funded by revenues generated by cross border services.
Ranked as one of the top 10 financial innovations of 2013 by SWIFT, and listed by Bank Innovation Magazine as one of the top US innovators to watch in 2013 and 2014, the various KlickEx platforms have gained wide recognition. KlickEx has been named by Central Banks in the Pacific as a key agent of change, economic and fiscal stability, and central source of transaction reporting, transparency and compliance at a national or regional level, in line with regulator and consumer demand, worldwide.
Conference, Society for Worldwide Interbank Financial Telecommunication.
mobile money | Financial World Innovation Awards, London.
South Pacific, World Bank and New Zealand and Australian governments 2010 - present.


It might be a cliché, but the old maxim “you are what you eat” makes a lot of sense. Our diet is responsible for the way we look (from our skin to our weight and even our hair) and exerts an influence on the way we feel. All of us know that candy, chocolates and potato chips are no-nos. But many foods that masquerade as healthy are just as bad. Here are four foods you might be surprised to learn rank poorly on the health-o-meter.
Adult breakfast cereals are typically given a healthy spin. Look no further than the wholesome-looking granola, which is often eaten with fruit, and screams vitality. But not so fast. Though the hardy granola bar might look harmless, it’s hiding enough sugar to put it in the same hemisphere as a chocolate cake. The US government labelled the granola bar a “grain-based dessert”. What’s wrong with sugar first thing in the morning you ask? It’s just about the worst thing you can eat. When your body is in a fasting state, it’s going to latch on to anything it can get. If you feed it sugar, it’ll ramp itself into an accelerated state. This will give you an irritable morning in the short term, and raise your chance of getting type 2 diabetes, long-term anxiety and weight gain in the long term. Sugar is found naturally in vegetables, grains and dairy, so there’s absolutely no need to add any on top of that. When it comes to that all-important breakfast, you’re much better off with simple bacon and eggs.
Everyone knows that bread is not the best for the waistline, but did you know that most of the bread sold in supermarkets is low in fiber/protein and high in sugar? As per Health Essentials , be wary of terms like “wheat” or “multigrain” that don’t include a percentage. A lot of marketing gimmickry lines the packaging of the bread we buy, and you only want the brands that promise “100 percent wholegrain” or “100% whole-wheat.” But even then, try and cut down on the bread you eat. It’s a great source of energy in the short term, but like all fast-acting foods, it also produces a noticeable slump hours later.
In theory, orange juice is a great idea. Take a healthy foodstuff, extract the most delicious bits, throw away the rest, and quench your thirst without having to resort to soda. The reality is a little different. That glass of orange juice you have in the morning is probably the equivalent of eating 4 or 5 oranges, and because you’re drinking something that has had the life squeezed out of it, you’re not getting any of the healthy fiber found in the extremities of the fruit. It’s debatable whether fruit juice is any better for you than soda. If you want an orange, eat one raw. And for pure hydration, nothing beats water.
The bad press against fat has produced a string of “low fat” health foods in its wake. One of those is the low-fat yogurt, which is loved by dieters the world over. But wait, not so fast. When you strip fat out of yogurt you also strip out taste. To compensate for that, more sugar is added to the concoction. As we’ve stressed above, excess sugar piles on the pounds, puts you at risk for diabetes and makes you irritable. Oh, and it also rots your teeth. In the end, you’re much better off going with the full-fat alternative. Fat has been demonized but it can be a healthy source of fuel, and one that our bodies are well equipped to process.
Next time you go grocery shopping, keep this rule of thumb in mind: in every grocery store, the fresh food is kept on the outer edges, and the sugar-laden, processed foods are in the middle aisles. So don’t get tempted by the stuff in the middle. Upon entering, immediately go left or right, to the very end, and stop there. It’s a trick that might just kickstart your new healthy eating regimen.


While topping the antioxdant list as the highest, there are many health benefits to these rich, dark in color berries!
Helpful with both diarrhea and constipation.
Great source of the cancer-fighting compound ellagic acid.
When dealing with fruit, eat it alone or leave it alone. The best time to eat fruit is first thing in the morning on an empty stomach. However, if you would like a piece fruit later in the day, wait 3 hours from your previous meal and then enjoy the fruit of your choice. Pairing fruit with other foods can cause fermentation within intestinal tract.
Buuuut, if the only way you will eat fruit is with yogurt or cereal, then by all means…Eat what you can get!


В четверг, 15 апреля 2010 года, в 15:40 в конференц-зале НМУ, Б. Власьевский 11, состоится доклад «Could N=8 supergravity provide a consistent theory of quantum gravity?». Докладчик – Pierre Vanhove (IHES and U.Paris-7, France).
The search for a valid construction of quantum gravity has been on for most of the previous century initiated by Einstein?s formulation of General Relativity in 1916 and the quantum mechanics revolution in the 1920ties. Physicists today are still hunting the answers to the ultimate questions, e.g. how was the universe formed and how does one comprehend the fabric of space and time?
In recent years, by a combination of different inputs from string theory, supersymmetry, unitarity and due to remarkable progress in computational capacity, a huge number of amplitudes have been computed in N=8 supergravity. Surprisingly the ultraviolet behavior of N = 8 supergravity is much better behaved than naively expected and it has revived the possibility that this theory could provide a perturbatively ultraviolet finite theory of quantum gravity. But any consistent theory of quantum gravity must describe the production of black holes at high energies which requires the inclusion of string theory state, which are needed to get a complete consistent theory of quantum gravity.
In this talk we will present the recent conceptual progress in the analysis of perturbative supergravity and the role of the dualities in string theory. We will discuss in particular the relation between string theory and N=8 supergravity and the importance of the non-perturbative state in the definition of a consistent quantum theory of gravity. Based on work done with Niels Emil Bjerrum-Bohr, Michael B Green, Jorge Russo.


This medley of songs is based on traditional and composed music of an earlier time, when the rivers and waterways were the lifelines of a growing nation. The piece includes “Down the River,” “Shenandoah,” “Foster’s Glendy Burk,” and a theme based on a Creole Bamboula tune.
another romantic indian song ……One of my favorite song which has nice lyrics and heartouching music ………for lovers…………..


Harold R. Burton, 69, of Hay Springs, died Sunday, September 2, 2012 at Box Butte General Hospital.
He was born in Alliance on March 2, 1943 to Charles and Ida (Gray) Burton. He grew up on the family ranch north of Bingham. Harold was a graduate of the University of Nebraska School of Agriculture in Curtis, NE and the University of Nebraska at Lincoln.
On May 25, 1990 he was united in marriage to Agnes M. Garity.
Harold worked as a financial director for the Nebraska State Labor Department for 25 years. For the last 15 years he and his wife have operated their ranch north of Hay Springs.
He is survived by his wife, Agnes, his brothers and sisters, Howard Burton of Bingham, Pauline Prewitt of Camp Verde, AZ, Frank Burton of New Columbus, PA and Irma Jo Hodges of Bingham.
He was preceded in death by his parents, his brother, Vernon and his sister, Betty Jane Douglas.
Funeral services will be Wednesday, September 5 at 1:30 p.m. at the Bingham Lutheran Church with Rev. Andy Safarik officiating. Burial will be in the Bingham Cemetery.
Memorials may be given to the Hay Springs Volunteer Fire Department.


The satisfaction of our clients is one of the most important thing in our organisation.
To be a five star quality organisation you need to listen to your custommers and be ready to change and adapt.
This is exactly what we have done and continue to do.
This is the reason of our high satisfactory rate.
"Best experience I ever had, soo nice to be able to help people that really need it, get so much love from people around you and to share inspiring thoughts! This whole trip definitely changed my thoughts about chiropractic and my view on things in general; there is so much out there to help people. So go on this mission, it will make you a better chiropractician!"


When I began this blog nine months ago, I invited you to follow along as I was charged with ministering to a dying parish community that wasn’t ready to die. Saint Charles Borromeo Parish lived its heydays in decades past as one of the most vibrant places in our local diocese—so vibrant that it split into multiple communities. But since the turn of the century, it has struggled to gather people, pay bills, educate children, or make ends meet. We embarked upon a revitalization campaign to invoke the Spirit of God to revive our own spirit and unite it with His: to retrieve what had fallen away and rebuild what had fallen apart. In this nine month gestation period much has happened. I’ll offer here some thoughts about our spirit, our school, and our stewardship care of the plot of earth entrusted to us, reporting how we are charging forward by the grace of God and your generous assistance.
The most notable change is in our school. From 578 students twelve years ago to 117 last year, the declining trajectory resulted in an administrative decision to close the doors in May of 2016. But the community countered the death knell with an alarm of its own, a self-challenge to reverse the trend and awaken the soul by re-thinking how we educate children in our Catholic tradition. To summarize and oversimplify, we switched from being a school to an academy. Schools are places of structured learning; academies focus more on particular goals. In our case, it is a shift from a standardized model to a classical liberal arts model of learning. Among my favorite components of this shift is an emphasis on problem-solving and critical thinking that helps students turn knowledge into wisdom, encouraging them to make more thoughtful—less self-centered—decisions. Having lost about twenty students to graduation and moves this summer, we gained about 55 others to open our doors this month with 145 students. Our goal is to reach 200 in two more years and to be financially sustainable again.
Since January, we have also addressed numerous deferred maintenance issues on our campus. Most notable among them is replacing our leaking roofs: four of them, including the church with its many skylights. As the last diocesan school to get air-conditioning, we had to replace the 1950s vintage windows which also leaked. The uninhabitable parish rectory was rehabbed as well. These issues were dealt with primarily by Catholics from other parishes that heard our plea and lovingly reached out to help. Their generosity inspired us to address the biggest structural challenge: razing and replacing our dilapidated former convent, current parish office. Through a generous benefactor’s challenge grant, parishioners are digging in and pledging the funds that we will need for new construction, as well as adding a gathering space to our church and installing a long awaited elevator. Though the costs are more than we anticipated, we are still plugging along to attain these capital improvement costs.
These tangible signs help us face our true revitalization dreams: restoring the lively sacred spirit of faith felt in worship, conversation, parish activities, social outreach, and general care for one another according to Christ’s Gospel challenge. It’s coming along. We’re charging onward and upward. We’ll get there—with patience, perseverance, and prayer, we will one day arrive. Thank you for your caring support.


The actress was one of 27 arrested yesterday for trespassing during a protest of the DAPL.
Actress Shailene Woodley, best known for her starring role in the Divergent series, was arrested yesterday while protesting the looming implementation of a new oil pipeline project in North Dakota.
Woodley is one of many who have come out against the Dakota Access Pipeline, the construction of which has been temporarily halted. Leading the protests is the Standing Rock Sioux Tribe, who have stated that the project will desecrate sacred land, and further damage their local environment.
The 24-year-old actress live streamed her arrest on her Facebook page, where viewers could see the police take Woodley into custody for trespassing. Woodley states she feels that she was made an example of due to her status as a celebrity, and the fact that there were "40,000 people watching," citing that there were dozens of others in the same area, and that they left politely when asked. The video has since been viewed more than 2.4 million times.
“I was walking back to my RV, which is right there so that we can go back to camp peacefully and they grabbed me by my jacket and said that I was not allowed to continue,” the actress said. She was released from jail later on Monday.
The $3.8 billion pipeline would run 1,168 miles through North and South Dakota, Iowa, and Illinois. While the project's masterminds, Energy Transport Partners, say the pipeline will be safer than transporting oil by rail, environmental protesters have brought forth evidence that the pipeline will sully water sources that the local communities depend on. 570,000 barrels worth of oil would be transported per day via the proposed pipeline.
Head over to change.org to learn more about the DAPL and how you can get involved.


Boone has the highest elevation of any town of its size (over 10,000 population) east of the Mississippi River. As such, Boone features a subtropical highland climate, a rarity for cities in the Southeastern United States. Compared to the lower elevations of the Carolinas, winters are long, windy and cold, with frequent sleet and snowfall. The average January high is 39.3° F (4.1° C), which gives Boone a winter climate more similar to the New England states than the Southeastern states. Blizzard-like conditions are not unusual during many winters. Boone is located in Zone 6B of the USDA’s Plant Hardiness Zone Map.
The Blue Ridge Parkway in North Carolina and several ski resorts are favorite attractions near Boone.


My passion lies in the transformation of the discarded.
I believe that every object has the potential to become something more than its original use or form.
I enjoy the limitations and restrictions presented to me by using recycled glass, and have learnt to see these qualities not as negatives, but to use them as guides and pathways to new areas of exploration.
In 'Fault Line', I have used 'bought' glass for the first time which I feel extremely uncomfortable with. This was used as a metaphor for the disruptive nature of the fault line, and conveying this negativity in the best way possible in the context of my own work.