text:
Lee Murray
Lee Brahim Murray-Lamrani
12 November 1977
|Criminal status
|Bank robbery
|Criminal penalty
|25 years in prison
|Lee Murray
|12 November 1977
London, England
|Other names
|6 ft 2 in (1.88 m)
|182.5 lb (82.8 kg; 13.04 st)
|Fighting out of
|London, England
|London Shootfighters
|Mixed martial arts record
|By knockout
|By submission
|By knockout
|By submission
|By decision
|No contests
|Other information
|Mixed martial arts record from Sherdog
Lee Brahim Murray-Lamrani (born 12 November 1977 in Greenwich, London)[1] is a Moroccan-English career criminal, drug dealer,[2] convicted bank robber and former mixed martial arts fighter. He was sentenced to 10 years in jail in June 2010 for masterminding a 2006 £53 million armed raid in Kent, England.[3] His term was then extended to 25 years on 30 November 2010.[4]
UFC president Dana White commented on Murray, that "He's a scary son of a bitch, and I don't mean fighterwise".[5]
Early life
On his mother Barbara Murray's side, Lee's family hails from Bermondsey, a densely populated part of south London located between Tower Bridge and the Old Kent Road, and also an area that has been a traditional breeding ground for professional criminals, especially armed robbers.[6]
Following World War II, the Murrays were among thousands of working-class families relocated from bomb-ravaged inner London to council estates on the outskirts of the capital.[6] The particular location of the Murray residence was 6 Godstow Road in Abbey Wood, located between Shooter's Hill - so named because it was once a notorious area for highway robbery - and the River Thames, in the southeast corner of Greater London.[6]
Barbara Murray was a hairdresser and later a telephonist, and it was on a holiday to Gran Canaria that she met Lee's father, Brahim Lamrani, a kitchen hand from the southern Moroccan city of Sidi Ifni.[6] The couple's first child, Lee would be born in St Nicholas Hospital, Plumstead, on 12 November 1977, and was initially raised by his mother while Brahim continued to live and work in the Canary Islands.[6] Eventually he came to England and married Barbara in 1984, and the following year she gave birth to Lee's only sibling, a daughter named Rkia.[6]
By then the family were living a few miles from Abbey Wood at 11 Buttmarsh Close, Plumstead, and Murray attended Foxfield Primary School, where he would meet his eventual wife, Siobhan Rowlings, who was three years his junior.[6] Murray's closest associates at this point were a group of other males from Buttmarsh and the surrounding estates who called themselves the "Buttmarsh Boys;" described as "happy kids" who used to "play like normal kids on the estate," the boys fought to establish a pecking order among the group and believed they had a duty to "look after" Buttmarsh, sometimes engaging in fights with boys from neighbouring estates.[6] A skinny youngster, Murray's preferred method of attack was running into battle wind-milling his arms around his head with a "manic" expression on his face, a manoeuvre which, combined with his protruding ears, earned him the nickname of "Alien," which he hated.[6]
Murray had a difficult relationship with his father, who was often drunk and described as a "frightening, violent man" who was "volatile and domineering."[6] Largely absent from the first seven years of Lee's life, Brahim demanded respect and obedience from his son, at one point garnering a warning from police for mistreatment.[6] Eventually, Lee began to fight back against his father, with Lee's former next-door neighbour describing an incident where Brahim "actually went and hit Lee and Lee snapped, just turned round and knocked his Dad clean out...once he realised he could take down a big man like that I think that's what changed Lee into the man he is now - a thug."[6]
The relationship between father and son eventually grew so tempestuous that Brahim felt staying at home would result in either he or Lee killing the other, so he moved out.[6] Barbara Murray was then left to raise Lee and Rkia largely on her own, and moved back to the Abbey Wood Estate by getting a council house on Grovebury Road around the corner from her parents.[6]
At this time Lee began attending Eaglesfield Boys School, which is where he would meet his eventual best friend and partner-in-crime, Paul Allen.[6] Murray, who enjoys reading and puzzles, was nonetheless a sub par student, and what little talent he did exhibit was in football, although he failed to make the school team.[6] Murray's teachers found him to be unmanageable, resulting in his expulsion and eventual enrolment at Woolwich Polytechnic School to complete the statutory years of his education.[6] By then Murray was living life on the streets, with stealing and drug-dealing a part of everyday activity; he and the Buttmarsh Boys were allegedly in daily contact with Nigerian drug dealers who operated at Plumstead train station, and an eventual turf war broke out that saw Murray and his friends emerge victorious, leading to their inheritance of the local drug trade.[6]
Murray would eventually be convicted of possession of cocaine and marijuana, in addition to being named in the Old Bailey as a notorious London drug dealer who employed Paul Allen as his right-hand man in addition to a network of drug runners.[6] One of Murray's best friends from this time was a local ruffian and future mixed martial artist named Mark "The Beast" Epstein, who claimed that he and Lee sold crack cocaine and that Murray "made a lot of money from that."[6] Murray also proved himself adept at the more violent side of selling drugs, typically in order to control territory and make sure customers pay.[6] Murray himself claimed that "some people would probably say I was a bully, but a bully to me is someone that goes for easy targets and people who can't fight back. Me, I went for all targets."[6] Murray was known for punching people almost at random in the street, as well as habitually harassing a man who ran a local corner shop.[6]
Murray was soon sent to the Feltham Young Offenders Institution, the first of several custodial sentences for relatively minor offences such as assault and thievery; he served time as a juvenile in Dover and Norwich as well.[6] Upon emerging from Feltham, Murray began attending the gym, lifting weights and drinking weight-gainer shakes in order to add bulk to his lanky, 6'3" frame.[6] Joining him at the gym was Paul Allen, who by then was known as "The Enforcer", presumably because he assisted in enforcing Murray's control over drug-dealing in their small swath of south-east London.[6]
Murray and Allen were soon using steroids and spending the money they earned from selling drugs on cars, typically of the big, flashy variety.[6] The police stopped Murray regularly, and, because they suspected he was a drug dealer, attempted to place an informer in his group but failed to acquire sufficient evidence to prosecute.[6] Murray was contemptuous of the police, often mocking and intimidating them on the streets, sometimes even following police officers around in his car.[6] Some officers at Plumstead Police Station were afraid of Murray, and there was even a rumour within the station that certain policemen preferred not to confront him, with one stating that "he's a very dangerous man."[6]
Murray's girlfriend Siobhan gave birth to his first child, a daughter named Lilly Jane on 24 December 1998.[6] Just weeks later Murray was caught up in a turf war with rival drug dealers that led to the arrest of Epstein and more than a dozen others, many ultimately ending up in prison.[6] Murray, however, got "clean away," with Epstein saying that "he was the only one that slipped through the net. I mean, lucky boy! But he's always been lucky...I went to prison for three years."[6]
Murray would marry Siobhan on 24 November 2000, listing himself on their wedding certificate as a "professional fighter."[6] Murray would then divorce Siobhan in 2008 while incarcerated in a Moroccan jail.[6]
Mixed martial arts career
Shortly after dodging arrest Murray was introduced to mixed martial arts, and he competed in his first fight on 5 December 1999 at an event called "Millennium Brawl" that was held at Hemel Hempstead Pavilion.[6] His opponent was Rob Hudson, and Murray knocked him out in the first round, prompting event promoter Andy Jardine to say, "He was so quick they called him 'Lightning' Lee Murray."[6]
Murray's successful debut led him to begin training seriously; he jogged around the Abbey Wood Estate and attended two gyms - London Shootfighters in White City for wrestling, and Peacock's Gym in Canning Town for boxing.[6] Martin Bowers, who ran Peacock's with his brothers Tony and Paul, described Murray as "a very nice boy" who "conducted himself well."[6] Bowers said that Murray reminded him of many other young men who he had seen in his gym over the years, men who had come from troubled backgrounds but whose lives were given structure by sport.[6] Notably, at the same time that Murray was training at Peacock's Gym the Bowers brothers were planning a series of robberies, the biggest being a brazen raid on a high-security warehouse at Gatwick Airport; their scheme involved disguising themselves as security officers, using a fake Brink's-Mat van to get into the depot, and then stealing £1 million in foreign currency.[6] After Scotland Yard found out about the planned heist all three brothers were arrested and jailed; it has been speculated that while Murray had no prior knowledge about the caper, the schematics that were later revealed publicly may have given him some of the ideas that were used in the not dissimilar Securitas depot robbery.[6]
Murray had four professional fights in 2000; the first was a 12 March encounter with Mike Tomlinson under the banner of "Ring of Truth." Murray won the fight via a kimura submission in the first round, but it was in February 2004 that he would expand on some of the events surrounding the fight. Writing on a message board in a now-archived thread from the mixed martial arts website Sherdog, Murray told the story of watching Prince Naseem Hamed's fight at a pub the night before his own match with Tomlinson; when a patron stood in front of Murray and then accused him of stealing his seat after being asked to move, Murray allegedly knocked the man, and his friend who attempted to aid him, unconscious, followed by knee strikes to knock out a bartender who rushed to break up the fight.[7] The following morning - and day of his fight with Tomlinson - Murray was unable to close his left hand. After taping the hand, Murray relied solely on his good (right) hand, stating that he "caught him [Tomlinson] with a few good rights...he was rocked so he took me down then I caught him in a keylock on the ground and won the fight...after that I went to the hospital and got my hand plastered up, it was broke in two places."[7]
Murray's next two bouts took place on 17 June 2000 in a tournament fought at Extreme Challenge 34. Murray defeated his first opponent, Chris Albandia, by ankle lock in the first round. Murray would later say that he thought Albandia was a kickboxer because he was wearing Thai shorts, so he started the fight out with leg kicks.[8] When Albandia surprised Murray by performing a single-leg takedown, Murray said he "sprawled and took him to the side of the cage where I was kneeing him and punching constantly. He dropped again and took me down, going for a leglock. So I grabbed his leg and went to trade leglocks with him. I cranked an achilles lock on and I think it must have snapped because there was a real loud crack. Even Pat heard it in my corner and when Chris got up he couldn't put weight on it. So I won that one."[8]
The victory advanced Murray to the second round of the tournament, but he would lose by armbar to Canadian submission specialist Joe Doerksen in the opening round. Murray said that when he "went into the final, I was so happy and excited about winning the first I just sort of lost my focus...[Doerksen's] a BJJ [Brazilian Jiu-Jitsu] guy who's only ever lost to Matt Hughes and Eugene Jackson. Anyway, he just took me straight to the ground. I didn't even make him pay while he tried. He launched a three sub attack at me with me in his guard. I fended off two and then got submitted with a keylock. I learnt a lot from that fight."[8]
Murray's next fight was just weeks later, a 9 July contest against Danny Rushton, a fighter who had gained a reputation for toughness due to his competing in true no-holds-barred competitions in Russia.[8] The match ended up a no-contest, however, after Rushton collapsed in the first round due to exhaustion.
At some point in 2000, Murray travelled to Bettendorf, Iowa to train at the renowned Miletich Fighting Systems camp run by former UFC welterweight champion Pat Miletich.[8] In an interview conducted before the Rushton fight, Murray stated that while at MFS he trained a "hell of a lot of ground work. And a lot of kickboxing too. I prefer standup. Well, I just prefer to strike really. I like to keep the fight standing up and punch. Mind you, I like to punch from the mount too. I like to strike."[8]
On 11 March 2001, Murray fought to a draw against Chris Bacon at Millennium Brawl 2: Capital Punishment; he followed that up with a first-round knockout of Gary Warren at Millennium Brawl 3: Independence Day on 1 July.[9]
On 11 September 2004 Lee fought future UFC middleweight champion Anderson 'The Spider' Silva in Cage Rage 8 for the vacant middleweight title. Silva won by unanimous decision.
Murray amassed an 8-2-1 (1NC)[9] record in smaller promotions before receiving a contract with the Ultimate Fighting Championship (UFC). In his UFC debut, he defeated Jorge Rivera by triangle choke/armbar in the first round. This was Murray's only fight in the UFC due to complications with his US visa as a result of ongoing criminal prosecution against him in the UK for assault, after he attacked a man during a road rage incident. This led to Murray signing with the Cage Rage promotion, which was also short-lived, due to injuries resulting from a stabbing, which prevented Murray from continuing his MMA career.
Street brawls
Witnesses claim Murray was involved in a scuffle with then-UFC light heavyweight champion Tito Ortiz outside a nightclub in London after UFC 38 in July 2002, in which Murray allegedly fought Ortiz. Murray asserts he knocked Ortiz out[10]- a claim substantiated by Matt Hughes in his book "Made in America: The Most Dominant Champion in UFC History" (pg. 168), as well as Pat Miletich during an interview with ESPN.[11] Tito Ortiz however denies he was knocked out. Chuck Liddell has also stated that he did not see Tito knocked unconscious.[12]
On 28 September 2005, Murray was hospitalised after being stabbed in a brawl during the birthday party of British glamour model Lauren Pope. He suffered a punctured lung and a severed artery.[13][14] According to the doctor who performed the life saving surgery on Murray, he was resuscitated four times during the operation that saved his life. When thanked, the doctor remarked that Lee should thank the nurses who ran the bags of blood from the blood bank, because that was what saved his life.
Securitas Depot robbery
On 25 June 2006, in a joint operation with Moroccan police, Murray was arrested at a shopping centre in the Souissi district of the capital Rabat for suspected involvement in the Securitas depot robbery. Moroccan police said they had to use "specialist techniques to arrest the suspects because they were specialists in martial arts and firearms"[15] Kent Police said in a statement that they had been tracking Murray for three months and would be seeking his extradition from Morocco. There is no treaty between the UK and Morocco, and the process was expected to take months. Later, Moroccan police revealed that Murray had also been charged with possession of "hard drugs". An officer said this could complicate extradition proceedings because, in theory, Murray would have to serve time in Morocco first for any offences committed there.[16] On 27 June 2006 Kent Police confirmed the news of Murray's arrest in Morocco, and also stated that over 30 people had now been arrested in conjunction with the investigation.
In February 2007 Murray's lawyer speculated that Murray could be returned to Britain in exchange for suspected terrorist Mohamed Karbouzi, who is wanted for questioning by the Moroccan authorities in connection with the 2003 Casablanca bombings.[17]
In June 2009, an attempt to escape Salé prison in Morocco was made by Murray. Small saws were found in a plate of biscuits in Murray's cell by another prisoner who broke into it. Prison officials believe Murray was planning to cut through the iron bars of his cell window with the saws. To make the escape through the small window easier, Murray had lost a significant amount of weight. Murray was in a different cell at the time as punishment for being caught with a laptop computer (with internet access) and five kilos of drugs. Other prisoners in Salé held it against Murray that he was able to use his money to smuggle in items like these, as well as expensive clothes. The fellow prisoner who broke into his cell was doing so to steal some of Murray's belongings.[18][19] He was convicted of the £53m crime in a Moroccan court in June 2010. Kent Police said Murray must serve 10 years in jail in Morocco for his involvement. This sentence was then extended to 25 years on 30 November 2010[20]
Film biography
Time Inc. announced on 4 August 2008 that they would be making a film about Lee Murray's alleged role in the robbery, based on an article about him in Sports Illustrated called "Breaking the Bank". In addition to the robbery, the film will also concentrate on Murray's life, including his mixed martial arts career.[21]
Mixed martial arts record
|Professional record breakdown
|12 matches
|8 wins
|2 losses
|By knockout
|By submission
|By decision
|No contests
|8–2-1 (1)
|Anderson Silva
|Decision (unanimous)
|Cage Rage 8
|11 September 2004
|Wembley Conference Centre, London, England
|For vacant Cage Rage Middleweight Championship.
|8–1-1 (1)
|Jorge Rivera
|Submission (triangle armbar)
|31 January 2004
|Mandalay Bay Events Center, Las Vegas, Nevada
|7–1-1 (1)
|Jose Landi-Jons
|KO (punches)
|EF 1: Genesis
|13 July 2003
|London, England
|6–1-1 (1)
|Amir Rahnavardi
|KO (punches)
|Millennium Brawl 8
|22 September 2002
|High Wycombe Judo Centre, High Wycombe, England
|5–1-1 (1)
|Kama Boumna
|Submission (armbar)
|Millenium Brawl 7
|16 June 2002
|High Wycombe Judo Centre, High Wycombe, England
|4–1-1 (1)
|Gary Warren
|KO (punch)
|MB 3: Independence Day
|1 July 2001
|High Wycombe Judo Centre, High Wycombe, England
|3–1-1 (1)
|Chris Bacon
|MB 2: Capital Punishment
|11 March 2001
|High Wycombe Judo Centre, High Wycombe, England
|3–1 (1)
|Danny Rushton
|No Contest
|ROT 2: Ring of Truth 2
|9 July 2000
|Rushton collapses due to exhaustion.
|Joe Doerksen
|Submission (armbar)
|EC 34: Extreme Challenge 34
|17 June 2000
|Hayward, Wisconsin, United States
|Chris Albandia
|Submission (heel hook)
|EC 34: Extreme Challenge 34
|17 June 2000
|Hayward, Wisconsin, United States
|Mike Tomlinson
|Submission (kimura)
|ROT 1: Ring of Truth 1
|1 March 2000
|Rob Hudson
|KO (punches)
|MB 1: The Beginning
|5 May 1999
- ^ "Search Results for England & Wales Births 1837-2006 - findmypast.co.uk". search.findmypast.co.uk. Retrieved 4 August 2018.
- ^ Cummins, Joseph (4 August 2018). "True Crime and Punishment: Heists: Gripping Exposes of the World's Most Notorious Robberies". ReadHowYouWant.com. Retrieved 4 August 2018 – via Google Books.
- ^ "Cage-fighter jailed over £53m Kent Securitas raid". BBC News. 1 June 2010. Archived from the original on 4 August 2011. Retrieved 1 June 2010.
- ^ "Cage fighter Lee Murray's Securitas raid sentence increased by 25 years after appeal failed". Bexley Times. 2 December 2010. Archived from the original on 4 August 2011. Retrieved 3 August 2011.
- ^ "How a UFC fighter pulled off the biggest bank heist ever". Retrieved 4 August 2018.
- ^ a b c d e f g h i j k l m n o p q r s t u v w x y z aa ab ac ad ae af ag ah ai aj ak al am an ao ap Sounes, Howard. Heist: The True Story of the World's Biggest Cash Robbery. Simon & Schuster. ISBN 978-1-84739-055-4.
- ^ a b "To Lee...Most Memorable Streetfights?". Sherdog. 19 February 2004. Archived from the original on 4 August 2011. Retrieved 3 August 2011.
- ^ a b c d e f "Lee Murray & Danny Rushton pre ROT2". SFUK. 6 July 2000. Archived from the original on 4 August 2011. Retrieved 3 August 2011.
- ^ a b "Lee "Lightning" Murray". MMA Universe. Archived from the original on 4 August 2011. Retrieved 3 August 2011.
- ^ "Made in America - Extract Three". The Sun. 28 December 2007. Archived from the original on 4 August 2011. Retrieved 1 June 2010.
- ^ Lightning Strikes [Lee Murray Back in Police Custody]. ESPN E:60. 8 July 2009.
- ^ "Tito Ortiz Gives His Side of the Lee Murray Street Fight". Full Mount Mixed Martial Arts Network. 15 August 2010. Archived from the original on 4 August 2011. Retrieved 15 June 2010.
- ^ "LEE MURRAY, FIGHTING FOR HIS LIFE". MMA Weekly. 28 September 2005. Archived from the original on 4 August 2011. Retrieved 1 June 2010.
- ^ "Lee Murray in Critical Condition After Stabbing". Sherdog. 28 September 2005. Archived from the original on 4 August 2011. Retrieved 3 August 2011.
- ^ "Arrest in Morocco over £53m raid". BBC News. 26 June 2006. Archived from the original on 4 August 2011. Retrieved 1 June 2010.
- ^ "Tonbridge heist sensation". The Sun. 27 June 2006. Archived from the original on 4 August 2011. Retrieved 1 June 2010.
- ^ "Securitas suspect held in Morocco 'may be swapped for terrorist'". Kent News. 5 February 2007. Archived from the original on 4 August 2011. Retrieved 3 August 2011.
- ^ "Foiled: Lee Murray's Prison Escape Attempt Uncovered; Murray Was Starving Self". MMA Torch. 5 February 2007. Archived from the original on 4 August 2011. Retrieved 1 June 2010.
- ^ "A 100% Authentic Interview with Lee Murray Directly From His Moroccan Prison". Middle Easy. 21 January 2011. Archived from the original on 4 August 2011. Retrieved 1 June 2010.
- ^ "Former UFC Fighter Lee Murray's Bank Heist Sentence Increased to 25 Years". MMA Fighting. 30 November 2010. Archived from the original on 4 August 2011. Retrieved 3 August 2011.
- ^ "Time Inc. to produce in-house films". Variety. 4 August 2008. Archived from the original on 4 August 2011. Retrieved 1 June 2010.


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A spectacular cycling boom in Guangzhou instigated by dockless bike sharing has just as quickly fizzled out. The ban on new bike sharing bikes being introduced to the city have drastically curtailed the appeal of the dockless systems, and the large influx of new cyclists were also deterred by the lack of any on-road measures to support cyclists. The situation could just as rapidly change again if a more pro-bicycle stance is taken by the City.
Dockless bike sharing, introduced in Guangzhou in July 2016, led to a doubling in cycling in a year, and provided an excellent opportunity for the city to introduce policy and infrastructure measures to support the sudden influx of new cyclists. Unfortunately, as seen in so many other cities in China and worldwide, rather than grasp the opportunity to entrench and build upon the dramatic increase in share of trips taken by bike, the city instead focused on bike sharing restrictions and did not implement any infrastructure measures to enable more convenient travel by the new cyclists. As a result, the sudden reversal of years of gradual decline in cycling in Guangzhou brought on by Mobike and other dockless bike sharing systems has been just as suddenly been rolled back, with cycling plunging to levels even lower than before the dockless bike sharing boom first appeared. Based on these counts cycling in Guangzhou, rather than experiencing a renaissance, is now at its lowest level in decades.
Mobike and the other main dockless bike sharing systems in 2017 rapidly supplanted the traditional bike sharing system based on docks and stations, and by August 2017 accounted for more than half of all peak hour cycling trips along the BRT corridor at the two survey locations of Huajing Xincheng and Tangxia. But by August 2018 bike sharing acccounted for only a quarter of all cycling trips at Tangxia. At Haujing Xincheng the number of bike trips fell five-fold, from 3,211 per hour in August 2017 to only 605 per hour in August 2018.
The number of trips by bike at Huajing Xincheng, which had doubled between August 2014 and August 2017, have by August 2018 plunged to levels much lower than in 2014.
Far East Mobility carried out counts of bikes passing two points along the BRT corridor, in the morning from 8:18-9:18AM near the Huajing Xincheng BRT station, and in the evening from 5:05-6:35PM near the Tangxia BRT station. Both counts were on the north side of the road and covered bikes going in both directions along the BRT corridor. The counts were held at exactly the same time and location as counts done in August 2014, for comparative purposes.
The results indicated a significant increase in cycling between August 2014 and August 2017, with the new dockless bike sharing systems producing a large overall increase in cycling numbers, by 100% in Huajing Xincheng and by 50% in Tangxia. The traditional dock-based bike sharing system was abandoned by users, despite being free for the first hour, and by August 2018 has been completely removed. However, by August 2018 cycling had drastically declined to less than half of the August 2014 level at Huajing Xincheng, and around the same level as August 2014 in Tangxia.
By not allowing any new bikes, the city has ensured that the bike sharing fleet has become far less attractive to users.
E-bikes, though formally banned in Guangzhou are being increasingly allowed to operate, and now account for 27% of cycling trips at Huajing Xincheng and 61% of cycling trips at Tangxia, and are included in the cycling trip numbers reported from the surveys.
With a doubling of bike trips due entirely to the new dockless bike sharing systems, local authorities and road designers had an opportunity to provide much better bike facilities in the form of continuous bike lanes, bike-friendly intersection design and operation, improved greenway networks, and reduced conflicts between bikes and buses at bus stops. Hopes that the rapid uptake of the new bike sharing systems during 2016-2017 would prompt supporting policy and infrastructure measures have, however, been dashed. Instead, the city focused on measures to contain and restrict the new dockless bike sharing system, including a ban on new bike sharing bikes in August 2017 and tight restrictions on where the bikes could be parked in March 2017.
The ban on new bike sharing bikes being introduced has been especially damaging to the usage of the new systems. Most of the bikes are not designed to last more than about two years in regular operation, especially noting the hot and humid summers in Guangzhou. The Mobike bikes are more robust than other brands, but still require regular replacement of older bikes and infusion of newer bikes and models. By not allowing any new bikes, the city has ensured that the bike sharing fleet has become far less attractive to users, with older models and damaged bikes not upgraded or replaced by newer models and bikes.
The inevitable industry consolidation has occurred. Since the surveys in August 2017, Bluegogo, Xiaomin Danche and other systems are no longer operating, with Mobike and Ofo now the main operators. Mobike has been procured by a food delivery company, and Ofo is rapidly contracting operations in a search for profitability. While Ofo's breakneck oversaturation of substandard bicycles was never going to work, Mobike's higher quality (but similarly priced) offerings deserves much stronger support from policy-makers.
Of course it is not too late for Guangzhou to reverse course and provide the policy and infrastructure support needed to encourage more cycling, led by dockless bike share system usage. The doubling of cycling trips in Guangzhou between 2016 and 2017 shows pent up demand for short trips by bike. Anecdotally Far East Mobility's experience, which is backed up by the survey data, is that many people tried cycling with the new dockless systems, but stopped due to combination of ant-bike share policies, a bike share fleet in increasing disrepair, and the lack of dedicated bike lanes.

subset: commoncrawl


text:
Facility Maintenance & Project Staff - Muskoka Woods, Rosseau, ON
Facility Maintenance & Project Staff - Muskoka Woods, Rosseau, ON (Posted: 8/26/2019; Closing: 10/14/2019)
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Position: Facility Maintenance and Project Staff
Reports to: Facilities Coordinator
Employment Status: Full time
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Job Purpose:
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• Perform "spring and fall project" tasks including painting and general repair in hotel and condo units and common areas
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text:
Before gold gives way to white in Breckenridge's mountains. Photo by @artballa on Instagram.
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text:
Friday, October 10, 2008
Market Watch (update)
C.Ronaldo 14.2 (+0.1m)
A.Zaki 6.8 (+0.1m)
J.Bosingwa 6.5m (+0.1m)
S.Nasri 7.5m (-)
D.Berbatov 9.4m (-)
V.Kompany 5.7m (+0.1m)
A.Traore 4.5m (-)
M.Arteta 8.1m (+0.1m)
D.Bentley 7.4m (-)
D.Bent 7.0 (-0.1m)
The buy tips were largely successful with 4 tips showing gains and three holding steady (Traore has seen 12,000 transfers in the past two weeks and looks set rise at any point). I think Ronaldo still has plenty of room to run and is one big week (say two goals and 3 bonus points) away from seeing a huge rush to bring him in. I think Zaki and Bosingwa are still well priced and might see another 0.1 - 0.3 gain over the next month.
My selling tips were more varied and (as tipped by SilentJay) I was dead wrong with Arteta. I felt he didn't play that well against Newcastle but again scored, and has now even taken over penalty duties. I am tentatively removing the sell tag for now though with games @Arsenal, United, @Bolton coming up I wouldn't bet on a huge return for the next couple of weeks.
SilentJay made another great point in that Arteta being front and centre on the top scorers list makes him more attractive to other managers and this is something that should definately be considered when looking to make money from player sales.
New tips
Arsenal has a decent stretch of games (Eve, @WH, Tot, @Stoke) coming up and I therefore underline my Nasri buy rating. I also see this stretch as the time Cesc will return to his 10m value - I'm a little suprised he didn't last week after his goal.
United also have a nice little run (WBA, @EVE, WH, Hull) and I therefore hold my Berbatov buy rating. Brown may be worth a look with Neville on the sideline though this should be monitored over the international week. Finally, Rooney's value could well move back to the 11m price he started at, after a couple of decent displays in the past week or so.
4 comments:
- Silent Jay said...
You're contradicting yourself a bit, since Arteta is still listed under "Sell" afterall.
Wes Brown - I can't believe how many people are picking him up. Seems obvious that Neville is preferred when healthy - and he's only got a slight knock. Should be back next week. Either one of them would represent a bargain if he played. But I'm not touching that one until the situation is cleared up.
As for Nasri... definitely worth keeping an eye on, but I'd wait a couple of weeks before buying. You've got Nasri, Song, Denilson, Eboue and Walcott fighting for a place in the starting lineup, with Nasri and Eboue missing out in the last game. Dangerous territory.
And I would've maybe added Lescott to the sell list. WAY overpriced, considering the Everton defense has been a sieve, and Arsenal and ManU coming up. The occasional goal isn't going to make up for that. And people seem to be realizing that, as he continues to be the most-dropped defender.
If you do still own Lescott and have already made your free transfer, you might as well keep him one more week, since his value has already dropped this week. It's unlikely to drop 0.2 in one GW. But unless he scores against Arsenal (or gets an unlikely shutout), he WILL drop further.
- October 11, 2008 at 7:54 AM
- Chris Glover said...
The list above is just a recap of what I predicted, perhaps I didnt make it clear. Arteta is defo off the sell list, i blew that call.
I agree about Lescott for sure.
I wouldn't personally buy Brown but I do think he's worth a shot for a 0.1 gain this week if you have your free transfer and you want a good matchup for next week - WBA home.
- October 11, 2008 at 8:41 AM
- Silent Jay said...
Oh, OK. I misunderstood that. Thought that was the current list.
Brown - as a one week moneymaker... sure. Didn't really think of it that way. I don't usually have the luxury of being able to grab someone for one week just to make a little profit. I do always look for players on the rise, but they're gonna have to be worth playing for the next 3 or 4 games as well.
- October 11, 2008 at 10:48 AM
- Chris Glover said...
yeh you're probably right, to use 2 free transfers just for one or two weeks is probably a bit too much. I guess brown is decent value nonetheless if Neville's return is delayed.
- October 11, 2008 at 4:16 PM


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Subscribe To Oprah Is Not the Queen Of Daytime TV - Hooray! Updates
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So, who is your favorite TV host? There are so many to choose from – what with the morning shows, daytime shows, late-night shows…how could you narrow it down to just one? A new poll has been released, and the results are very telling.
Oprah Winfrey is no longer the queen of the talk show hosts! Ellen came in from the sidelines and has been titled the new champion according to the poll taken by AOL.
The most popular morning host is:
30% Diane Sawyer
26% Matt Lauer
25% Meredith Vieira
10% Robin Roberts
9% Harry Smith
The favorite daytime host is:
46% Ellen DeGeneres
22% Regis Philbin
19% Oprah Winfrey
7% Barbara Walters
5% Martha Stewart
Best late-night host:
41% Jay Leno
34% David Letterman
10% Conan O'Brien
9% Jimmy Kimmel
6% Craig Ferguson
And, the most important, least sexy host of all time:
54% Larry King
25% Whoopi Goldberg
10% Jay Leno
7% Joy Behar
4% Carson Daly
There are more categories, and you can see them all at AOL Television . I would like to add that I am outraged that Stephen Colbert only received 5% of the vote for sexiest. He should have won that category with 99%! I love you Stephen!


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Mining is a traditional market for our products. The location of our manufacturing facilities is central for the UK coalfields. Flexible ventilation ducting was the mainstay of the business until the introduction of glass fibre products in the 1970's. The business has now grown to be involved in a complete range of items that are used daily underground.FIND OUT MORE
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SCHAUENBURGLeaders in mine and tunnel auxiliary ventilation systems. We manufacture a complete range of integrated products designed for all types of ventilation projects.


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One complaint about Yammer is that too many posts are sent to the All Network group. The 'All Network' group is like an 'All Company' DL. We have all experienced receiving misplaced messages sent via the All Company DL. Lost car keys. Fundraiser biscuits for sale.The problem is that it's easy to post to 'All Network' in Yammer. We visit the Home page of our Yammer network and want to communicate something quickly. We might briefly consider who are target audience for the message is. But many messages still get posted to All Network because the "To" field is already filled in for us. Whereas a new email has to be purposefully sent to the 'All Company' DL. The To / Recipient field for a new email is left empty and the DL or intended recipients need to be filled in.
One way to help reduce the number of All Network posts is to set the "Message Prompt" text. A Enterprise Yammer Network Admin can do the following:
- Click Admin to expand the Admin menu.
- Select Design and Configuration.
- Enter your text in the Message Prompt box.
e.g. Consider posting to a group, before posting to All Network.
- Click Save.
The Message Prompt will now display your text in each Update box.
The problem with this approach is, we are lazy. We have tuned ourselves to glance over or ignore suggestions and prompts. The text offers guidance with no way to enforce it.
My feature request is to change the way messages are posted from the Yammer network Home page.
Just like with a new email, I want to leave the To / Recipient field blank for a new post. When this field is blank, the Post button is inactive. You can't post. People posting an update from the Home page would need to purposefully choose the group or person they wish to post to.
If the groups in the Yammer network are clearly named, they will be suggested when someone types a keyword. The message is more likely to be posted in the correct group.
This would be more effective than using the "Message Prompt" text, suggesting considering posting to a group.
Let me know what you think. Help me refine the idea in the comments below or join the discussion in the Office 365 Network on Yammer.
Related Posts
- Working as a network – Yammer as a Distribution Group
- Email Auto Signature, emailed posts and replies to Yammer


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If you are wanting to see lots of characters but not stand in a lot of lines, then Walt Disney World character dining may be for you. Disney World offers quite a few character dining options that you and your family might enjoy. Here is my Ultimate Walt Disney World Character Dining Guide including tips and reviews!
Character Dining Tips
Book Early – Character dining is very popular, so it fills up fast. Cinderella's Royal Table, Be Our Guest, and Akershus are extremely popular and get booked for prime times very quickly. You can reserve meals six months in advance. Though I have snagged reservations the day before (since people cancel to avoid a no-show fee) I would not count on that.
Money Saving Tip – Breakfast prices are usually cheaper than lunch and dinner prices. Plus, when you plan an early breakfast it takes less of your paid park time.
Get Autographs – Characters will sign autographs while visiting your table. (Related Post: 20+ Items Disney Characters will Sign)
Communicate with Cast Members – Sometimes characters may miss your table. They may take a break and then return in a different spot, you may get up to get something at a buffet. It is not intentional. Just kindly let a cast member know that you missed seeing someone and they will gladly fix it.
Scheduling Tips – It usually takes about one and a half hours to get through a character meal. Make sure to schedule enough time to get to the dining location. Traveling around using Disney transportation can be a little time-consuming. If you have a question about the best way to get somewhere on Disney property, join the Pixie Dust Disney Fans Facebook Group and ask.
You can get into the parks early for early morning reservations. Even though the Welcome Show at the Magic has been moved to the Castle, you can still grab the earliest reservations and get awesome nearly empty Main Street pictures.
Don't Book More than 1 Per Day – Walt Disney World Character dining is fun, but since the meal does take a while if you book 2 meals in one day you are spending 3 hours of your day plus travel time devoted to eating rather than riding rides and other experiences.
Extra Special Moments – Though not guaranteed Disney characters love when children dress like princes and princesses and will shower them with extra attention. The same goes for adults who Disneybound.
You are Paying for the Experience – I do think the food at character meals is ok, some of it I love, but it is not amazing. I keep going to character meals because it is worth the experience to meet all my favorite characters without standing in a line. If you are looking for amazing, decadent food then look for meals without characters. One of my favorites is the California Grill.
Character Dining Restaurants
Walt Disney World has lots of character dining restaurants to choose from. Most character meals offer the chance to see four or five characters.
Magic Kingdom Character Dining
Cinderella's Royal Table -Princess dining experience inside of the Cinderella Castle.
- Menu – American, Ala Carte
- Characters you might see – Fairy Godmother, Cinderella, Ariel, Snow White, Jasmine, Rapunzel
- Disney Dining Plan – Yes, 2 Table Service Credits per person
Crystal Palace – Fun dining experience with views of Cinderella Castle.
- Buffet breakfast, lunch, and dinner.
- Characters: Winnie the Pooh, Tigger, Piglet, and Eeyore
- Disney Dining Plan – Yes, 1 Table Service Credit Per Person
Be Our Guest – This is not technically character dining, but, I am adding it because the Beast does make an appearance during dinner only and you are able to get a picture with him as you exit the restaurant. No other characters are present. Summer 2018 the dinner menu is changing and it will be a 2-credit signature dining experience with a prix-fixe menu.
- Ala Cart Menu until Summer 2018, then a prix-fixe menu- Dinner Only.
- Characters: the Beast (picture opp only)
- Disney Dining Plan – Yes, 1 Table Service Credit Per Person
[su_box title="Related Post" style="soft" box_color="#005530″ radius="0″]Everything You Want to Know About the Disney Dining Plan[/su_box]
Epcot Character Dining
Akershus Royal Banquet Hall – This character dining experience fit for a princess is the cheaper of the two princess character themed dining options. The reservations are a little bit easier to get.
- Menu – American & Norwegian. Breakfast is served family style all you care to eat with a small buffet featuring yogurt, fruits, and pastries. Lunch is ala carte accompanied with a small salad/cold cut buffet.
- Characters you might meet – Belle (greeter), Ariel, Aurora, Cinderella, Jasmine, Mulan, Snow White, or Mary Poppins.
- Disney Dining Plan – Yes, 1 Table Service Credit per person
Garden Grill – Harvest feast featuring Chip n' Dale.
- Menu – American, Family Style all you care to eat.
- Characters – Chip n' Dale, Mickey, Pluto
- Disney Dining Plan – Yes, 1 Table Service Credit per person
Hollywood Studios Character Dining
Hollywood & Vine – Playhouse Jr. breakfast and stunning Mickey and gang dinner.
- Menu – American, Buffet
- Characters; Playhouse Jr. characters for breakfast: Sofia the First, Handy Manny, Doc McStuffins, and Jake from Jake and the Neverland Pirates. Mickey and the gang for lunch and dinner. Their attire is centered around the current holiday or season.
- Disney Dining Plan – Yes, 1 Table Service Credit Per Person
I am looking forward to the potential of Star Wars character dining when Star Wars land is completed.
Animal Kingdom Character Dining
Tusker House – Safari themed buffet with Mickey and friends.
- Menu – American and African inspired, Buffet
- Characters – Mickey Mouse, Donald Duck, Daisy Duck, and Goofy
- Location – Africa
- Disney Dining Plan – Yes, 1 Table Service Credit per person
Resort Character Dining
1900 Park Fare – Supercalifragilistic Breakfast, Wonderland Tea Party, and Cinderella's Happily Ever After Dinner.
- Menu – American, Buffet
- Characters you May Meet – Mary Poppins, Alice in Wonderland, The Mad Hatter, Tigger, Winnie the Pooh during breakfast. During lunch and dinner, you may meet the Fairy Godmother Lady Tremaine, Anastasia, Drizella, Cinderella, and Prince Charming.
- Wonderland Tea Party – Disney Characters from Wonderland invite kids 4 to 12 years of age for an hour of games, stories, and cupcakes. To sip on, kids are given a special "tea" that tastes remarkably like apple juice. The pint-sized partygoers also get to decorate cupcakes, make a craft to take home with them, and have their photos taken with their very merry hosts.
- Disney Dining Plan – Yes, 1 Table Service Credit Per Person
O'hana – Breakfast with Lilo and Stitch at Disney's Polynesian Resort.
- Menu – All you care to eat served family style.
- Characters – Lilo, Stitch, Mickey, Pluto
- Disney Dining Plan – Yes, 1 Table Service Credit Per Person
Chef Mickey's -Fun time with Mickey and the gang at Disney's Contemporary Resort.
- Menu – American, Buffet
- Characters: Mickey, Minnie, Donald, Goofy, and Pluto
- Disney Dining Plan – Yes, 1 Table Service Credit Per Person
Cape May Cafe – Goofy's Beach Club Breakfast in a quieter setting.
- Menu- American, Buffet
- Characters – Goofy, Minnie, Donald
- Disney Dining Plan – Yes, 1 Table Service Credit Per Person
Garden Grove – Character dining experience at Disney's Swan Resort during dinner and weekend breakfast times.
- Menu – American, buffet
- Characters – Goofy and Pluto
- Disney Dining Plan – No
Mickey's Backyard Barbecue – Fun character dining experience where you can dance with the characters at Disney's Fort Wilderness Resort Campsites.
- Menu – American, Buffet
- Characters- Chip n' Dale, Goofy, Mickey Mouse, Minnie
- Disney Dining Plan – Yes, 2 Table Service Credits per person
- Cost – See seating chart below. This is a prepaid meal.
Trattoria al Forno – An all-new character dining experience that debuted spring 2017 at Disney's BoardWalk, with appearances by adventurous royal couples from beloved Disney films! This is a breakfast only character dining experience. It's a hearty "bon voyage" celebration, featuring popular characters from favorite Disney stories "Tangled" and "The Little Mermaid."
Character Dining Reviews
- Crystal Palace
- Chef Mickey's
- Akershus
- 'Ohana Character Breakfast
- Tusker House
- Bon Voyage Adventure Breakfast at Trattoria al Forno
- Artist Point Storybook Dining
- More reviews coming soon!
Looking for more Walt Disney World Character Meet and Greet Fun? Check out these posts highlighting my top character picks for each park.


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Microsoft, the 'Guardian Warriors' and China's Cybersecurity Fears
Last year, a Chinese magazine with ties to the Communist party identified "eight guardian warriors" – U.S. companies that, it said, "have seamlessly infiltrated China." Since then, a number of the "guardian warriors," which include IBM, Google, Intel, Apple and Microsoft, have run into problems in China, one of the world's biggest tech markets. In many cases, it isn't clear why. Here's a rundown of how the companies are faring.


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Since 2003 we develop and produce carbon coatings for various industrial sectors. After tens of thousands of paint samples from our lab we have gained considerable know-how from which you can now profit. Don't waste your time on longsome in-house development, for sure we already have your desired formula in our portfolio: Liquid products, pasty products, powder products, with or without binding agent. And once the formula is suitable to your needs we can immediately start producing in our ultra-modern production, from one-time 20 liter up to several tons per day.
Interested? We are looking forward to receiving your enquiry!


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Landform of Central Florida is a full service landscape management company serving Central Florida since 1989. Our reputation for reliable, ethical service has enabled many long-term relationships with our clients. We specialize in homeowner associations as well as commercial and industrial properties.
With decades of expertise in landscape maintenance and tree pruning, Landform of Central Florida continues the tradition with outstanding services in design, installation, renovation, irrigation retrofitting/repair and integrated pest management. Whatever the property size expect prompt professional service to your project.
Landform of Central Florida provides service throughout the Orlando Metro area including Dr. Phillips, Lake Mary, Metro West, Winter Garden, Winter Park and surrounding areas.


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Just days after telling the world she will be leaving a more private life, Kim Kardashian and partner Kanye West have wow'ed the world with these raunchy images taken for French men's mag L'Officiel Hommes Spring 2013. Not one to shy from the media, the couple have turned a classic black and white couples shoot into what should be for their eyes only. The gorgeous images were shot by fashion photographer Nick Knight who really captured the sensual love between the two. Amazing photos! We are keen to see more from this sexy, stylish men's magazine.
*Images: Stylite | Nick Knight (NK Image Ltd).


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This article focuses on how market analysis professionals aim to materially and symbolically shape a product like wine. More specifically, I deal with the case of the strategy for marketing Portuguese wines in British and North American markets, outlined by an international multinational consulting firm in 2004. In a market defined by uncertainty, market experts' strategies to turn Portuguese wine into a more effective commodity demanded an adjustment in light of the dominant tendencies that support the wine industry. Before tradition, method, taste, and place, the market should dictate what kind of wines the Portuguese ought to produce. This aim involved a number of articulated levels of specialization and expertise, from the production phase to the symbolic representation that seeks to influence the experience of taste. This imaginary established a dialogue with the lifestyles and social aspirations of selected target markets. At the same time, these promotional efforts are tools that interfere with consumers' perceptions of space, society, and history, as they propose categories that are used to understand and represent the world.
- © 2016 by the Regents of the University of California. All rights reserved. Please direct all requests for permission to photocopy or reproduce article content through the University of California Press's Reprints and Permissions web page, http://www.ucpress.edu/journals.php?p=reprints.


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That's my big boy Darian when he was just 4 months old! Tell me he doesn't look like Baby Santa to you. And if you could see his belly rolls in the photo I'd have you convinced without a doubt.
So how you like to win the Joyride Collection? Well get this - the fabulous people at Collage Press are giving away not one but TWO paper packs of the COMPLETE JOYRIDE COLLECTION! One for you ... one for a friend! Or two for you it doesn't really matter hee hee!
Just leave a comment on the latest post on the BLOG to have a chance to give AND receive this awesome line!


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Irina Stuchinsky
Founder, Healthy Kids Coaching
Irina Stuchinsky is a NJ Licensed Psychotherapist, an Integrative Nutrition Health Coach, and the owner of Holistic Health Coaching of New Jersey, LLC. Her practice is dedicated to helping moms significantly reduce stress by transforming their kids' health through nutrition, mindfulness, and lifestyle modifications. Holistic Wellness Coaching of New Jersey, LLC provides personalized support and guidance through one-on-one coaching and hands-on experience for disease prevention and health promotion. Please visit www.healthykidscoaching.com and contact 848.459.3407.
Get social with Irina!
Gerry Viggiani
Co-Founder, Lotus Blossom Psychotherapy
Gerry Viggiani is the co-founder of Lotus Blossom Psychotherapy. While we can't change traumas from the past or predict the future, t he therapist at Lotus Blossom Psychotherapy are here to help you uncover your true potential. You will develop effective coping skills, reprocess and desensitize traumatic memories and unearth long-standing behavior patterns or negative perceptions that may be holding you back from experiencing a more fulfilling and meaningful life.
Treating age 15 and up with individual and group therapies. Specializing in Dialectical Behavioral Therapy (DBT), Eye Movement Desensitization and Reprocessing (EMDR), Trauma and Compassion Models. Treatments that can help you to learn more appropriate and masterful ways to cope with PTSD, addiction and other ineffective behaviors, post- partum issues, depression, anxiety, poor self esteem/self compassion, relationship issues and emotion regulation problems.
To learn more click HERE!
Get social with Gerry!
Ellen Weglarz
Certified Doula
Ellen Weglarz is a mom for 32 years to nine, grandmother to 3. She is a Birthing and Postpartum Doula, owner of Starlight Doula. A Wellness Advocate with Dōterra International, a leader in essential oils for natural health physically, mentally and emotionally. Speaker on parenting from infant to adult children, adoption and women's health, emotionally and physically using essential oils.
Get Social with Ellen!


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ROCKFORD, Ill. – Britta Duchow had a career night and Carley Valentine directed Concordia University Wisconsin to its best offensive output in Northern Athletics Conference play on Friday night. The Falcons earned a 3-0 (28-26, 25-14, 26-24) sweep over Rockford College at the Seaver Center.
Duchow (sophomore, Potter, Wis.) smashed 11 kills on 19 attempts to pace the Falcon offense. The middle blocker also rejected a career-high-tying four Regent attack attempts by herself.
CUW (4-16, 1-4 NAC) snapped a 12-match losing streak and picked up an important game in the league standings. The Falcons also recorded nine blocks, which is their highest total in over two weeks.
Valentine (sophomore, De Pere, Wis.) paced all players with 29 assists, while sophomore Hannah Griffiths (Antigo, Wis.) had a career-high 19 digs to go along with eight kills.
Nicole Lawler finished with the match's only double-double, 12 kills and 14 digs. Laina Scheri ended the match with 10 kills and Jossilyn Jones dug 17 attack attempts.
CUW returns to the court in less than 13 hours when they host Wisconsin Lutheran College at 2 p.m. inside the R. John Buuck Field House. The match is the second of only five homes matches this season for the Falcons.
Fans are encouraged to wear blue in support of the team during the Saturday matinee.


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Holiday Inn Pensacola - University Area
Holiday Inn Pensacola - University Area
7813 N. Davis Hwy
7813 N. Davis Hwy
Pensacola, Florida
United States
Check In: 3pm
Check Out: 11am
Check-in Age:21
Book With Us Advantage
- Best Price Guarantee
We promise you access to the guaranteed best available prices, or your first night is free.
- Online Reservation Guarantee
Your room is guaranteed.
- No Booking Fees!
We do not charge any booking fees for making reservations directly with us.
- Data Privacy and Site Security
IHG takes your privacy seriously and works to protect you. All personal information you provide is encrypted and secure.
Welcome to Holiday Inn Pensacola - University Area
Newly renovated Holiday Inn in Pensacola, Florida
You can enjoy this fresh, modern and dynamic concept at Holiday Inn Hotel Pensacola - North Davis Hwy, located at Exit #13 off I-10 with quick access to downtown Pensacola. Our hotel is near the Pensacola Regional Airport (PNS), Pensacola Beach, Pensacola NAS, and the University of West Florida .
Families looking for lodging in Pensacola will appreciate our hotel's ideal location near area attractions, including Naval Aviation Museum, beautiful Pensacola Beaches, Sam's Fun City and historic downtown. The Holiday Inn is conveniently located near area shopping malls, including Townplace and Cordova.
Business travelers will enjoy the newest features including a movable desk and 5 power areas with multiple outlets and USB charging stations in each room, a 24-hour Business Center plus community tables with outlets and charging stations, two meeting rooms with seating for 125 guests and free high-speed wired and wireless Internet access through out the hotel. Our Pensacola accommodations offer easy access to such area businesses as GE, International Paper, Ellyson Industrial Park and the areas major hospitals.
While lodging at our Pensacola hotel, you can enjoy an outdoor heated pool, hot tub spa and Fitness Center. Our restaurant, U-turn Bar and Kitchen, offers chef quality dining in a casual, family friendly environment. Start planning your trip today.
Kids Stay and Eat Free
Kids ages 18 and under stay for free when sharing their parents' room. Up to four kids ages 11 and under eat free any time of the day in any Holiday Inn® on-site restaurant.
|Kids Stay Free
|Kids Eat Free
|United States, Canada, Central America, South America, Mexico, Caribbean
|18 and Under
|11 and Under
Free High-Speed Internet
- Wired Internet Available in Rooms, Suites, Business Centre, Public Areas and Meeting Spaces.
- Standard wired internet service is free for all IHG® Rewards Club members
- Standard Wired Fee: 0 USD
- Wireless Internet Available in Rooms, Suites, Business Centre, Public Areas and Meeting Spaces.
- Standard Wireless internet service is free for all IHG® Rewards Club members
- Standard Wireless Fee: 0 USD
Shuttle/ Parking
- Car Parking Available
- Complimentary Daily Self-Parking is available
- Well lit 122 outside parking spaces including 10 handicap spaces. Semi truck parking not available.
Pet Policy
- Pets allowed
- Guide Dogs Allowed
- Pet Deposit per Stay: 50 USD
- Pet Fee per Night: 50 USD
- Were pleased to announce that we are now a pet friendly hotel. For an additonal fee, your small dogs and cats can now stay with us for as long as you'd like. Service Animals are always welcome at no additional charge at all of our hotel.
Credit Cards
- American Express
- Visa
- MasterCard
- Diners Club
- Carte Blanche
- Discover
- Smoke-Free Facility
- Number of Floors: 5
- Total Number of Rooms: 114
- Number of Suites: 3
- Number of Non-Smoking Rooms: 114
- Number of Accessible Rooms: 7
- Connecting Rooms Available
- Current Renovation: 2018 To 2018
- We are currently renovating our public areas. Guest room renovation completed April 2018
- Guest Rooms Renovated in: 2018
- Public Entrance
- Guest Rooms
- Lifts
- Public Restrooms
- Registration Desk
- Exercise Facility
- Business Centre
- Pool
- Number of Accessible Meeting Rooms: 2
Accessible Hotel Areas
- Registration Area
- Accessible Guest Rooms
- Business Centre
- Meeting Room
- Exercise Facility
- Pool
Hotel Areas with Accessible Routes from Accessible Public Entrance
- Accessible Self-Parking
- Van Accessible Self Parking
- Portable Bathtub Seats
- Closed Caption TVs
- Telephone with TDD
- Visual Alarm/Alert in Guest Rooms
- Visual Alarm/Alert in Public Spaces
- Communication Kits with Visual Alarms
Provided by Hotel
Make it a more enjoyable trip
Book Early and Save!
Save up to 25%* worldwide
You can be assured that when you stay at an IHG Green Engage Hotel, you are participating in an advanced, world-wide sustainability effort. We understand that it is important for you to have an active role in protecting our environment and that's why we've made it easier for you to choose a hotel that matches your sustainable values.


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The Tektronix 4052 was a graphics-capable desktop microcomputer produced by Tektronix in the late 1970s through the early 1980s. The display technology was similar to the Tektronix 4010 terminal, using a vector-driven direct-view storage tube display (like an analog storage scope) to avoid the need for video RAM. It was all-in-one designs with the display, keyboard, CPU and DC300 quarter-inch cartridge tape drive in a single desktop case, and included a GPIB interface. A simple operating system and BASIC interpreter were included in ROM.
The storage tube display allowed the screen to retain images drawn to it, eliminating the need for frame-buffer memory. This allowed the resolution to be as high as the hardware could handle, which was ostensibly 1024 by 1024 but limited by the physical layout of the screen to 1024 by 780. It also allowed the machine to dedicate all of its memory to the programs running on it, as opposed to partitioning off a section for the buffer.
Unlike the 4051, which was based on an 8-bit Motorola 6800 CPU, the 4052 had a CPU based on four AMD 2901 4-bit bit-slice processors used together to make a single 16-bit processor. The processor was microcoded to emulate a 6800 so it could run the 4051 firmware, written in 6800 assembler, with minimal changes. The original goal of the project was to run 8 times faster than the 4051. This was to be achieved by three "factors of 2": First, the processor ran at 2 Mhz, compared to the 1 Mhz of the 4051; the 4052's speed was limited by the speed of the EPROMs initially used to hold the microcode. Second, the memory was 16 bits wide instead of 8, so two bytes could be accessed in a cycle, theoretically doubling the memory access speed. Finally, the data and code address spaces were separate (Harvard architecture) so program fetch of the next instruction could be overlapped with processing data from the previous instruction. However, the 4051 firmware was written for the 8-bit 6800 processor so the 16-bit memory access was rarely of any benefit. The overlapping of instruction and data fetch was complicated, and was abandoned for the first version of the product. The result was a system with between 2 and 3 times the performance of the 4051. Early in the project, it was proposed that the 6800-assembler-coded implementation of 48-bit floating-point arithmetic used in the 4051 firmware be implemented in microcode, but the management vetoed the idea until it became obvious that the performance goals would not be met without it. So, late in the project, the floating-point operations were implemented in microcode by adding new opcodes in gaps in the 6800 opcode map and the firmware was rewritten to use the new opcodes instead of calling the floating-point subroutines. The result was about a 30-times improvement in speed over the 4051. This was because graphics operations are floating-point intensive -- every move or draw requires two multiplies and two adds to convert from the user's coordinate space to screen coordinates. Also other numeric-intensive operations such as matrix calculations benefited.
Released in 1978, it came with a full 32 kB of RAM for $9,795 (2016 value: $36,300) and could be expanded to 64 kB for another $1,995 (2016: $7,400).
The 4054 was a version of the 4052 built around the 19" screen from the 4014 terminal rather than the 11" screen from the 4012, increasing resolution to 4,096 by 3,072. The 4054 also had an option to display a limited amount of refreshed graphics that used a Signetix 8X300, an early RISC processor.


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Ideal for summer gatherings with family and friends! Serve with cucumber salad, baked beans, potato salad and your favorite fruit.
1. Stir together preserves, liqueur and butter, simmer in a small saucepan until butter is melted (OR combine ingredients in a 2-cup glass measure; microwave on High for 1 Minute). Place pork cubes in heavy plastic bag, pour 3/4 cup apricot mixture over to coat. Marinate at least 30 minutes.
2. Thread pork onto 4-6 skewers, grill over hot coals 10-12 minutes, turning occasionally and basting with marinade. Heat remaining apricot sauce to boiling and serve alongside kabobs, if desired.
Recipe & photo courtesy of the National Pork Board, http://www.porkbeinspired.com
Nutrition Information
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It cointains a hibernate function to maximize the battery charge. And it works pretty well.
Ranked in these QuestionsQuestion Ranking
Pro The selection of the app to be suspended is smart
Everything continues to work.
Pro Can hybernate / suspend permanently other apps
The battery charge benefits a lot.
Clean Master and similar apps were popular when Android still had memory problems (more than 2 years ago). Since then, virtually everything Clean Master does has been added into the base Android code. You can clear RAM through the settings on your phone if you feel the need, however Android is now smart enough to remove apps from RAM when needed (when more RAM is required by other more recently used apps, or when the background apps are taking up too many resources).
If anything, Clean Master takes more battery because it's constantly scanning, and any app it removes from RAM will have to be re-loaded in the future which defeats the purpose of more RAM (not to mention re-starting an app taxes the processor, draining battery faster). As the saying goes, "free RAM is wasted RAM".


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22 January 2018
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Prospect Foundry located in Northeast has ambitious goals to save energy and reduce the company's environmental impact on the neighborhood. In 2016, the foundry received funds from the Minneapolis Green Business Cost Share program to replace all of the facility's lights with motion-sensing LEDs. The foundry received cost share funding again in 2017 to repair leaks in their compressed air system. Combined, the two projects save Prospect Foundry $180,000 on electric bills and prevent 15,000 tons of carbon dioxide emissions from entering the atmosphere each year. Watch this video to hear Darrin Carlson share his story on how the program benefited his business.
Do you also have an energy efficiency project in mind for your building, and need funds?
The City of Minneapolis' Green Business Cost Sharing Program, is offering up to $100,000 per building to help fund energy efficiency and renewable energy improvements in Minneapolis buildings. The funds, which function like grants, are available for projects such as heating, cooling, and ventilation equipment, lighting, solar installations and other energy saving technology upgrades. Priority will be given to businesses in Green Zones of Minneapolis, buildings participating in the Minneapolis Energy Benchmarking program and Building Energy Challenge.
The Minneapolis Green Business Cost Share program funded nearly twice as many projects in 2017 as in 2016, saving businesses $385,000 in utility bills and avoiding 1614 metric tons of greenhouse gas emissions annually. Lighting conversions to LEDs made up the majority of funded projects, as they are the "easiest projects to do with the quickest payback." Other major projects included boiler upgrades, solar photovoltaics, air compressor optimization, and rooftop HVAC equipment replacements. The Cost Share report provides details on the program's spending, its impact, and case studies of funded projects. Read the full report here.
Your warehouse or distribution center 1-100 ENERGY STAR score(s) will likely change in August when EPA updates the algorithm to reflect changes in the marketplace. ENERGY STAR scores are based on nationally representative survey data from the Commercial Building Energy Consumption Survey (CBECs), which is administered by the U.S. Energy Information Agency every four years. The ENERGY STAR scores are periodically updated to reflect these changes in the marketplace.
The 2018 score change will be the second update since the warehouse and distribution center model was launched in 2004. It will continue to cover both refrigerated and unrefrigerated warehouses.
Register to attend the free one-hour webinar on January 25, at 1:00 PM Central Time.
Want to improve the comfort of your office while simultaneously improving the efficiency of your building? Sign up for Minnesota's Building Operator Certification (BOC) training series!
BOC is a nationally recognized training and certification program focusing on energy efficient building operations and preventative maintenance procedures. Training includes nearly 61 hours of classroom and project work in building systems operation and maintenance. Training begins at 8:00 a.m. and ends by 4:00 p.m. Refreshments will be provided. Tuition must be paid prior to the first day of class.
Learn more and register here.
September 5, 2018 - Preventative Maintenance Principles & Troubleshooting PracticesOctober 3, 2018 - Advanced Electrical Systems DiagnosticsNovember 7 & 8, 2018 - HVAC Troubleshooting & Maintenance (TWO DAYS)Decemer 5, 2018 - HVAC Controls & OptimizationJanuary 2, 2019 - Electric Motor ManagementFebruary 6, 2019 - Enhanced Automation and Demand Reduction
In response to the energy-saving challenges of indoor public pool facilities, the Center for Energy and Environment (CEE) undertook a CARD project to jump-start efforts to address the need for cost-effective operational improvements in existing indoor public pools. The primary objectives were to provide a better understanding of the energy-savings potential associated with improved operations and to develop technical guides for utility program providers and operators. HVAC recommissioning-related activities show the largest potential for savings of both gas and electricity. Read more. (Photo courtesy of CEE)
Xcel Energy's Solar*Rewards Program provides incentives to Xcel Energy customers who install solar energy systems. It began taking applications on Jan. 8, 2018 and will provide recipients with 10 years of annual incentive payments based on the solar energy system's annual production. Solar*Rewards is available to Xcel customers on a first-come, first-served basis.
Governor Mark Dayton signed an executive order late last year directing state agencies to reduce fleet fossil fuel consumption, building energy use per square foot, and total greenhouse gas emissions by 30 percent within the next decade. Learn how the State plans to reach its goals here.
Tuesday Feb. 6, 2018, 11 a.m.—12 p.m. CTRegister
Commercial and hospitality buildings typically cycle between periods of very heavy hot water use and periods of low to no hot water use. To ensure an immediate supply of hot water at all times, building managers often override existing recirculation technology that was designed to control and reduce pumping and heating costs. To address this challenge, the Center for Energy and Environment (CEE) conducted a CARD-funded study to assess the effectiveness of new demand control systems installed at six sites. CEE Senior Research Engineer Ben Schoenbauer will provide a technical overview of study findings, including the performance of field installed systems, recommended approaches for building screening, non-energy benefits of the new systems, and specific recommendations for utility CIPs.
The 28th annual Energy Design Conference & Expo will be held Feb. 19-21, 2018 at the Duluth Entertainment Convention Center. The deadline for early bird registration is Feb. 1. Once again the conference will provide the latest in energy-efficient building and technologies, renewable energy, best practices, and responsible design. There will be 44 sessions from some of the top educators in the energy field, as well as plenty of opportunities to network. The Minnesota Department of Commerce will be an exhibitor at the event. Read more.
Commercial building energy efficiency gatherings:
ENERGY STAR webinars:
Energy efficiency webinars:
Minneapolis Energy Benchmarking
Portfolio Manager
email@example.com: 612.673.3091
For reasonable accommodations or alternative formats please contact (add your information here including: department, contact person, phone and email). People who are deaf or hard of hearing can use a relay service to call 311 agents at 612-673-3000. TTY users can call 612-673-2157 or 612-673-2626.
Para asistencia 612-673-2700 • Rau kev pab 612-673-2800 • Hadii aad Caawimaad u baahantahay 612-673-3500.
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If you get what looks like a tax demand in the next few days, don't panic. It's merely a statement of what the taxman thinks you owe them or that he owes you.
If you are one of our clients, simply send what you receive to us and we will check it for you.


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True Blood Season 3 Spoiler News: Alexander Skarsgard and Many Nude Scenes
January 25, 2010 by Ollie Chong aka AdoreBill
A great way to start the week is with some True Blood season 3 spoiler news and the revelation that we will be seeing a lot more of Alexander Skarsgard this upcoming season in more ways then one along with other cast members. According to Marc Malkin from E!Online several of the cast members that he spoke to have told him that there will more nudity in season 3.
According to Todd Lowe, "a lot of people will be getting naked this season." Specifically, we will be seeing Alex naked quite and bit in season 3 as Carrie Preston mentioned to Marc,
"Alex is not shy about getting naked at all!" said Preston, who plays Arlene Fowler. "And there will be lots of those kinds of scenes with Alex this season."
Todd has even revealed that he himself has been nude once or twice since filming has begun. It seems that everyone is getting into the action this season.
Nelsan Ellis provided his own reasoning as to why there is going to be so much nudity this season,
"There are a lot of hunky dudes and beautiful women who have been added to the cast, so it doesn't surprise me that more clothes are coming off."
Sam Trammell, on the other hand, who has done some nude scenes says he would like to have his character have a bigger part in the romantic side. As he says,
"I'm not having any sex yet…they really should provide Sam with more sex." However he does add the following, "there is a suprising—well, shocking—scene in the first episode. Some people will be happy and some people will not."
So it seems we are going to see a lot of cast this season however, my question is what about Bill? Will we be seeing him and how much of him? Season 3 definitely can't arrive soon enough for True Blood fans.
SOURCE: E!Online


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MuseumEats is an organization that aims to build community and the connection between source and stomach.
The workshops offer a holistic perspective: from regenerative harvest and permaculture, to ethics in hipster foodism and paths to food security. For information on pay structure and curriculum, visit the 'workshops' section.
Photo by Caroline Chiu
soCamille Flanjak (Cam) is the director of MuseumEats. She originally co-founded the project as a popup event and catering business. Because of demand from MuseumEats' diners and participants, the 'official' Workshop program began in 2013. Since then, the main focus of MuseumEats has been to train folks to think critically about their food in order to fully enjoy and understand the privilege of eating it.
A CODA (Child Of Deaf Adults) with a penchant for rebellion, Cam enriches her understandings of food systems, sustainability, and socially balanced facilitation through the study and practice of social justice, urban farming, permaculture, wildcrafting, and food preparation.
Her Certifications Include:
Permaculture Design (Gaiacraft)
Wildcrafting Basics (Wildcraft Forest, Lumby, BC)
Clown, levels 1, 2 & 3 (Fantastic Space Enterprises)
WSET Level 2 & 3 / FoodSafe / ServingItRight
Emergency First Aid
Find Cam on instagram @agaricusaugustus


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AllocAsm allocates memory in your application and allows you to add assembler instructions into the allocated memory,
execute them and store results in simple variables which you can use outside the dll.
This is especially useful for executing the same assembler instructions and bytecodes many times in order to increase performance and gain optimization.
Examples: Video editing, games, ...
You can use AllocAsm without giving any credit.
Source code is available on request. PM or email me (firstname.lastname@example.com).
AllocAsm v0.3.2.0 includes:
FASM.exe (Flat Assembler 0.93.19.0. Freeware)
An empty asm.asm file.
A Game Maker file template (testdll.gmk)
This README.
License file of FASM.
Download link: AllocAsm v0.3.2.0
For more information: Read the README.txt
Edited by cabreak, 16 July 2010 - 11:40 AM.


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Ramakona is a small village in the Chhindwara district of Madhya Pradesh. It comes under the division of Jabalpur. It is situated 44 km towards south away from the district headquarters Chhindwara and is 11 km from Sausar. The state capital is at a distance of 264 km from Ramakona. It is surrounded by tehsils of Mohkhed and Chhindwara on the north, Bicchua on the east, and Pandhurna on the west.
Places to Stay
There are not many hotels in Ramakona. Some of the good accommodations in Chhindwara are Hotel Satkar (Tariff-Rs. 800), Hotel Prince (Tariff-Rs. 400), and Hotel Dev International (Tariff-Rs. 700).
Hindi, Bagheli, Dravidian, Devanagari, and English are some of the main languages spoken in Ramakona.
Shivarathri, Pola, and Akhadi are some of the events and festivals celebrated by the villages in the Chhindwara district.
Places of Interest
The fort of Devgarh (44 km), Tribal Museum (44 km), Maharaj Bagh (75 km), and Pench (91 km) are the nearby places to visit.
How to Get There
There are no airports in Sausar. The nearest airport to Sausar is the Sonegaon Airport which is 82 km away from the city.
There are no railway stations in Ramakona. The nearest railway station to Ramakona is the Bhimalgondi Railway Station (2 km). Nagpur (76 km) has the nearest major railway station.
There are many buses travelling to and from Ramakona Bus Stop on daily basis. Many bus operators provide excellent AC bus services. Online bus ticket booking has caught up with travelers across India.


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A mini series from Boom that was basically a mash up of Mad Max 2, SpaceHunter, Damnation Alley and those trashy Italian post apocalypse movies of the early 1980s - 'Dead Run' was a blast from start to finish. The plot is as simple and straightforward as those Italian low budget flicks that clearly inspired this series. Nick Masters is a 'courier' - he delivers whatever, wherever in this dangerous new world. He lost a drug consignment that belonged to a 'Mr Big' called Kane and Kane has kidnapped Masters' Sister, and in order to get her back safe, he has to make a 'Dead Run', with a consignment of whatever it is that Kane wants him to courier. Joined by a girl whose Father was a courier who made the 'dead run', they set off into post apocalyptic hell. That is all you need to know. Other than the art is art great and really captures the spirit of post apocalyptic fiction (you know, like customised cars and bad guys in leather, people wearing goggles on their head for no good reason etc).
Oh, and the dialogue is B-Movie cheesy and actually adds to the experience.
I don't know if a trade is coming out for this - but you can probably still collect the singles. If the likes of 'Y The Last Man' and '100 Bullets' are your big budget, intelligently scripted blockbusters, then 'Dead Run' is your low budget straight to DVD production. But sometimes, all you want is a straight to DVD actioner. For those reasons, 'Dead Run' makes it to no.10 in my top 10 titles of the year.
I reviewed the first issue here, and the third issue here.
Wednesday, December 02, 2009
Top 10 Comic Titles 2009: Number 10 - 'Dead Run' (Boom Studios)
Posted by Unknown at 12/02/2009 06:19:00 pm
Labels: boom studios, dead run, top 10 comic titles of 2009
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Our "buildings in a box" medical clinics are a cost-effective means of providing clinics to rural and other remote areas. Once a foundation is poured according to the specifications that we provide, the materials can be rapidly assembled on site by a steel structure assembly crew.
Available in 3,000 and 5,000 square foot configurations. Please call us at 800-793-8555 to discuss the needs for your location and to request a price quote.
All of the following specifications are for a location subject to a 90mph wind load, seismic Zone 3, and the 1997 UBC building code. Modifications may be needed for other loads and building codes.


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Greek yogurt with honey and walnuts is a staple in Greek homes. Did you know that this meal really does a body good? Roula Marinos Papamihail explains.
Greek yogurt is more than delicious
Yogurt with honey and walnuts is one of my all-time favorite Greek foods. Greek yogurt can be a beautiful ending to a wonderful Greek meal, a breakfast item, or a satisfying snack. Not only does it taste AMAZING but it also satisfies your sweet tooth, provides your body with a variety of nutrients and enzymes, AND delivers a significant amount of probiotics. As a result, not only is this dish extremely easy to digest, AND nutritionally dense, but it also improves your digestion OVERALL.
Why is Greek yogurt (a.k.a. strained yogurt) so thick?
Greek yogurt is a thick, creamy cultured milk product. What makes Greek yogurt different? The liquid whey (the watery part of the milk that remains after milk has been curdled) is strained out several times, yielding a distinct thicker, creamier texture. The creamy texture found in many other yogurt products is usually the result of additives. The true straining process used in making Greek yogurt results in a yogurt that has twice the amount of protein and less sugar than regular yogurts.
Greek yogurt is high in probiotics
While macronutrients are important for overall health, one of the most significant benefits of Greek yogurt is that it's a fermented food. By eating fermented foods you're providing your body with many additional, much needed, micronutrients. Fermented foods are cultured foods that also contain high amounts of probiotics (good bacteria). These probiotics are not only needed by our bodies for the maintenance of healthy digestion and healthy immune systems, but also serve medicinal purposes.
"All disease begins in the gut" ~ Hippocrates
There are several strains of probiotics that can be found specifically in yogurt (depending on the type of starter used). The two characteristic bacterial cultures used are Lactobacillus bulgaricus and Streptococcus thermophilus. Research continues to indicate that different probiotic strains and substrains are able to treat different ailments. Yogurt's probiotic strains have been linked to improvements in disorders such anxiety, colic, constipation, allergies and eczema.
Additionally, different strains colonize in different part of our gastrointestinal tracts. Their effectiveness can be determined by their ability to survive in our systems once consumed. Probiotics are fragile in nature, and supplemental probiotics can lose their effectiveness through production processes and/or when exposed to heat and acidic environments. Yogurt however, is a perfect vehicle for probiotic delivery.
Dairy seems to act like a buffer for stomach acid and bile, making yogurt one of the most effective ways to consume probiotics.
If you're lactose intolerant
,For those reading this that are lactose intolerant and or avoid dairy for fear of being lactose intolerant, eating yogurt may actually help relieve some of the associated symptoms. The probiotics found in yogurt have been found to alter microorganisms in the colon. These microorganisms may even begin to produce their own lactase enzyme. It seems that through the continued consumption of yogurt, individuals may actually produce this enzyme. Overtime, this growth may help alleviate and or eliminate intolerance symptoms.
Buyer beware: not all Greek yogurts are created equal
The current Greek yogurt craze in the US has resulted in the Greek yogurt label being slapped on a variety of products. There are no government regulations when it comes to labeling Greek yogurt and unfortunately many companies are taking advantage. The additional straining process can be expensive. To save money, some companies use thickening agents like cornstarch and milk protein concentrate instead.
The best way to know if you're buying a truly strained (aka Greek) yogurt? Know your source and read the ingredients. Greek yogurt should only contain milk and live active cultures.
TIP: Read the labels. Only purchase yogurt that lists "contains live active cultures", and not "made with live active cultures". This way, you can ensure that your yogurt is truly authentic AND packed with probiotics.
Make your own Greek yogurt
The optimal way to ensure that you are eating a genuine, traditional Greek strained yogurt filled with many strains of probiotics is by making your own. Most people agree that store bought yogurt pales in comparison to taste and texture (and in probiotics!) when compared to Yiayia's yogurt.
By making your own you can insure that you'll be eating the most nutritionally dense, probiotic filled yogurt available. Click here for a recipe.
Walnuts are multitaskers
While most American adults do not consume tree nuts on a regular basis, this is definitely not the case for Greeks. Walnuts are a staple in many Greek dishes and desserts dating back to ancient times and as a result, Greeks have been experiencing the many health benefits that walnuts have to offer for a very long time.
These health benefits are vast. They range from cancer fighting properties to heart health. They're high in the amino acid l-arginine which helps individuals with heart disease and or people with risk factors for it. Walnuts help improve overall exercise performance and contain large amounts of healthy fats, specifically omega 3's. This healthy fat not only also protects the heart has also been found to combat depression.
Walnut consumption supports healthy cholesterol levels, are full of antioxidants and overall, studies have shown that walnuts actually to help prevent age-related degeneration. They help reverse liver damage, and help with weight control by providing extended periods of satiety.
Walnuts also help maintain and nourish brain health. Their neuroprotective compounds, have been found to "enhance cognitive and motor function during the aging process."
As a result of all of these unique properties (and many more), walnuts continue to be considered one of the healthiest tree nuts around.
Give your walnuts a bath
Unfortunately, more and more Americans (and Greek-Americans) are finding themselves having to avoid walnuts (or nuts of any kind) due to an increase in compromised digestion and or overall digestive discomfort experienced after eating tree nuts.
There is a way to avoid this. By soaking nuts prior to consumption, you can alleviate some of the
resulting digestive discomfort. Soaking is the practice of covering your walnuts (or legumes, grains and seeds) in water with a splash of some type of acid medium, for a specific amount of time. This removes the phytic acid found in the nut. Examples of an acid medium are lemon juice, vinegar, or in this case, some of the leftover whey skimmed and/or strained off of your yogurt.
TIP: Soak walnuts for at least 7 hours prior to consumption to maximize removal removal of the phytic acid. Once soaked, you can then just drain, pat dry, and eat!
Phytic acid is an anti-nutrient that binds to minerals in our bodies, preventing us from appropriately assimilating these much needed minerals. In addition, soaking allows for easier digestion, as it softens and or sprouts the nuts outer hull or shell, alleviating — and even eliminating for some — much of the discomfort that comes from ingesting nuts.
While it's not traditional Greek practice to soak tree nuts, it is considered a traditional cooking practice. Of course, consuming walnuts paired with yogurt (made the traditional Greek way) automatically allows for easier digestion due to yogurts probiotics.
Note: Soaked walnuts are not as crunchy as non-soaked walnuts. Many individuals will then dry or dehydrate the nuts to make them crunchy again. For additional information on soaking and dehydrating nuts click here.
Greek honey – To "KALO" Meli
Delicious Greek honey has become well-known worldwide, due to the beautiful, temperate Mediterranean climate, and the broad bio-diversity of Greek nature.
Honey serves for a lot more than just a sweetener for your yogurt. It contains a multitude of nutrients including antioxidants, enzymes, minerals and vitamins. It's also commonly used for medicinal purposes AND is considered anti-aging.
Honey supplies the body with energy in the form of liver glycogen, making it "ideal for energetic morning starts and as a pre- and post-exercise energy source." It also boosts the immune system, promotes the growth of good bacteria in the intestine, and aids in sleep. Honey also provides amino acids, the body's building blocks of protein.
According to Hippocrates, honey "causes heat, cleans sores, and ulcers, softens hard ulcers of the lips, and heals carbuncles and running sores."
While there are many different types of Greek honey on the market today, knowing the difference between unadulterated and adulterated honey, AND raw honey verses heated honey is key to experience the many health benefits mentioned above.
Fake Honey vs. Real Honey
Unfortunately, as a result of honey's superfood fame and amazing taste, many adulterated forms of honey have saturated today's market. Added sugar syrups, molasses, corn syrup, dextrose, other flavors and additives make for anything but a healthy honey. Knowing your source, checking its thickness, (pure honey is very thick and takes time to pour off the spoon), and avoiding brands in plastic "cute" containers, are just a few of the ways you can avoid buying fake honey.
TIP: For additional tricks on how to see if your honey is fake or real, click here.
Pollen found in honey, is considered one of nature's most completely nourishing foods. The higher the pollen count, the greater its nutritional density. Of course, Greek honey contains an abundant amount of pollen. However, production processes in some honeys destroy and or remove much of this pollen.
Raw honey vs. heated honey
Ultra-filtering is a high-tech procedure where honey is heated, and pushed through extremely small filters. This removes pollen (and other particles), changing its composition from a nutritious superfood to a "chemicalized" food.
Other filtering techniques that use heat strip and destroy many of raw honey's beneficial micronutrients and enzymes. To avoid purchasing what I like to refer to as "non-living" honey, it's best to purchase raw cold-pressed honey. This type of honey retains all of its beneficial superfood properties. It's usually solid at room temperature and or quickly crystallizes after purchase. Many beekeepers in Greece continue to harvest using ancient traditional methods, AND use the cold-pressed method for extraction. Greek honey is raw and unfiltered, providing all of the benefits mentioned above.
Do your body good
It's easy to see why Greek yogurt with honey and walnuts has become a staple. Eating this dish made with high-quality ingredients and methods will allow you to enjoy its superb health benefits.
Interested in learning more about how diet and fermented foods can help YOU alleviate your own digestive distress or discomfort? Contact me today at firstname.lastname@example.com and schedule a free discovery session.
More from Roula Marinos Papamihail:
Why You Should Meditate Like the Ancient Greeks
Dandelion Greens: the Greek Superfood
Avoid Weight Gain While Vacationing in Greece
Wisdom of the Ancients: When Kids Are Right & We're Wrong
The Amazing Power of the Greek Salad
5 Ways to Stay on Track: New Year, New Habits, New You


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Richard D. Bates, 73, of Fall River, formerly of Peterborough, New Hampshire, passed away on Sunday, November 19, 2017, at the Adams House, in Fall River. Richard was born in Fall River, the son of the late George H. and Alice (Keighley) Bates.... View Obituary & Service Information
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Potential induced degradation (PID) of a solar module — you know it, and you hate it. We met with string inverter manufacturer OMRON at Solar Power International, which claimed its inverter can actually prevent PV degradation from PID.
They explained it like this: Grounding module frames causes a voltage difference between the frames and the cells, which causes mobile ions to migrate to and from cells. Positive sodium ions contained in the module glass can then migrate toward the cells and crystalline defects known as stacking faults permit the ingression of these sodium atoms in the PV cells. This results in short circuits that are symptomatic of PID. There are PID reduction boxes that can reverse this effect, but OMRON wants to simplify that and eliminate problems caused by module duds.
The answer is in its ZCC inverter topology, which introduces a DC virtual link that allows transformerless string inverters to connect the negative pole to the AC neutral. Ta-da.
The Ultimate SPI Showcase: Here's what to see at Solar Power International 2017
— Solar Builder magazine
[source: http://solarbuildermag.com/inverters/how-omron-reduces-solar-module-pid-through-its-inverter-topology/]