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I follow a lot of futurist type people on social media, and they are constantly posting projections about self-driving cars. If you average them all out, the current consensus is 99% of all cars currently on the road will be replaced with self-driving cars in the next (hold on doing the math) 40 minutes.
Everybody please proceed to Lyft headquarters by lunchtime to drop off your car. We're going to make a huge sculpture out of them, it's going to be a bunch of dolphins doing the Uptown Funk dance (this got decided in an online poll).


text: 11.05.16 The Warehouse expands following partnership with Adamson AUTHOR: Charlotte Ashley AV CHANNEL UKAUDIO European Sales Manager at Adamson Jasper Ravesteijn, Director at Warehouse Derek Blair, Director at Warehouse Janet Murray and Director of European operations at Adamson Jochen Sommer Adamson Systems Engineering has announced Warehouse Sound Services as UK distributor of its speaker range. The Warehouse has opened a third headquarters in the North West to support the partnership. The distributor's newest headquarters are based in the in Chorley, Lancashire, with other branches located in Glasgow and Edinburgh in Scotland. The Warehouse has also recruited former national sales manager at Bose, Craig Buckley as brand and division manager to help establish Adamson in the UK. Buckley will head up the Chorley office alongside new business development manager Paul Atherton. "We are very excited to start working with Adamson," said Derek Blair, director of The Warehouse. "This fits nicely into our expansion plans and is the perfect opportunity to provide our existing and future clients the best products available." Janet Murray, director of The Warehouse, added: "The live industry is moving forward at pace and it is critical that, as sound professionals, we implement the most advanced systems possible. Adamson is a world-leader in the loud-speaker field and we are thrilled to be their UK sales partner." AV CHANNEL UKAUDIO

subset: commoncrawl


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Three Musketeers Visit Village Schools!
It was a long pending thing. We had to visit few village schools as part of a course project to study the realty of Government Schools. It was not as bad as we thought. With the help from NGOs, they are improving.
For me it was the first visit to an internal village. If I had not taken this course on Social Entrepreneurship, I may have never gone to a village in the near future. It was an amazing experience; or rather an eye opener!
Wonderful people, some really talented children, very helpful teachers and villagers! that is a short brief about my visit to few villages in Hoskote in Bangalore! For a more detailed narration about our visit...please visit
An altogether different experience, different perspective and a different project in the middle of strategic marketing and financial projects...


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If you follow me on Twitter, you know how much I like Veronique Gens…have been hooked since her magnetic performance in Niobe Regina di Tebe at the Royal Opera and loved her debut lunchtime recital at Wigmore Hall in December. When I saw her return for an evening recital I had to have tickets and believe me it was a spectacular evening.
Seeing the Wigmore Hall sold out for her was an encouraging sign. She sang a beautiful selection of songs by Fauré, Duparc, Debussy, Chausson and Hahn. Some of them I had listened to recently by Marina Rebeka and Ailyn Pérez, both of them truly wonderful singers, but with the unbeatable accompaniment of Susan Manoff's playing and the exquisite Gens the songs take a new life.
The two of them worked through the evening as a great team, bouncing off each other and also allowing enough space for individual expression and actually having fun. Manoff played her part as an equal and made a huge impression. But I will not tire you with harping on how extraordinary a singer Gens is. But it has to be said that every word matters and the very way she expresses the feeling of every song is just amazing to watch. In turn she will be mindless and frivolous and the next moment taken over by melancholy and in a state of reverie. She has a unique gift to not only sing gloriously but to also express the music through her body and the reflection of each mood with simple flicks and fluttering of her fingers and her intense stare. She was acting through the whole recital with those magical final notes held and feeling her body letting go the character between songs and release her focus and breath. She is as far removed from cheap histrionics and typical singing diva ticks imaginable. Her whole behaviour on stage is demure (despite the change to a rather revealing gown for the second half of the recital), confident and winning. Judging from the reaction of the crowd (some of the loudest applause I've ever heard at the venue) she captivated the audience.
They were both gracious enough to offer us three encores (Gounod, Poulenc and Fauré) which were truly amazing and even had the stamina for a meet and greet afterwards. I stumbled in front of them and told them how exquisite they were…but one can really say very little in front of such total majestic command of repertoire and form. If she is singing mélodies anywhere near to where you happen to be, you owe it to yourselves to see them both live. It was an intoxicatingly French evening to remember.


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Pretty much sums it all up in under 10 minutes. Well done sir.
With the Primal Blueprint 21-Day Challenge having just begun, it's the perfect time to go over the Primal Blueprint 8 Key Concepts. I believe that fully grokking these powerful ideas is crucial to success during the challenge. As the saying goes, knowledge is power. Having a firm grasp of these key concepts will provide a framework for – and make you more resolute in – your daily decisions. Read them, commit them to memory, live by them, and you'll be well on your way to a lifetime of health and wellness.
In the coming days and weeks, I will lay out the path to Primal health in greater detail, but for now, are you ready to learn the basics? Let's get to it…
The popular conception of a gene is "a weird collection of DNA and chromosomes and other stuff that determines whether or not you're going to get this type of cancer, how long you'll live, and if you'll get a coronary bypass at some point in your life." There's this idea that genes are immutable, that they represent a sort of cosmic destiny for an individual. But, aside from some heritable traits like eye and hair color or the number of fingers on your hands and feet, genes are actually programmable. They "express" themselves in different ways according to information gathered from our environment, our food, and our behaviors. They "turn on" or "turn off" in response to these environmental signals. Thus, though you might have "the gene for type 2 diabetes" – which is really just a genetic proclivity towards the disease, not a sentence – providing the right environmental signals will prevent the gene from ever turning on.
How we eat, exercise, sleep, interact with our social circles, stress, and spend time outdoors (plus tons of other environmental signals) determines how our genes express themselves; how our genes express themselves in turn determines our level of health. Genetic predisposition is not your destiny.
While we can't sit at a control panel and fiddle with our gene expression like a mad scientist just yet, we can make some very good guesses based on a powerful heuristic: human evolution. Reason being, two million years of selection pressure exerted upon the hominid line designed a healthy, successful, productive, vibrant organism. We didn't just "happen," after all. We look like we do and work like we do and have the genes that we do that express themselves the way that they do because of very powerful selection pressures. The habitats in which we lived, the foods we ate, the movements we had to perform in order to survive, the sunlight to which we were exposed, the stressors we faced – these environmental factors shaped our genetic code, and it is to these various environmental stimuli that our genetic expression responds most favorably. The clues to realizing our Primal Blueprint lies scattered amidst our evolutionary history.
Until that day when we can sit a computer terminal and decide which genes we want to express today, and how, the best we can probably do is use human evolution as a base level tool for making lifestyle decisions. You'll probably refine the details later, but evolution is a darn good place to start.
We've evolved to be fat-burners (must be why we're so adept at storing it on our bodies!). It's easy to see why. Fat burns slow and evenly, providing all-day steady energy levels. Carbohydrates burn quickly, and they're gone in an instant, leaving you groggy and depleted unless you "carb up." Furthermore, carbohydrates are an inherently unreliable and fleeting source of energy for our body, with most people only able to store about 400-500 grams of carbohydrates on the body at any one time. Our storage capacity for fat, on the other hand, is virtually endless. Just ten or fifteen pounds of body fat, which is the bare minimum available on even the leanest individuals, can provide tens of thousands of calories. Luckily, reducing carbohydrates and increasing fat intake sends the epigenetic signals necessary to help us revert back to fat-burning, and it only takes a week or two to get things moving in the right direction.
Become fat-adapted, enjoy boundless energy. Free yourself from the shackles of a carbohydrate-based metabolism/dependency.
Food is the single most important factor in body composition. You can exercise all you want but as long as you're eating garbage, and too much of it, you won't get very far. For that reason, any real attempt to modify your body composition has to begin by addressing what you put in your mouth. I like to start with the quality of the food you eat. I don't discount the importance of quantity, mind you, but I do find that honing in on the quality of the food is more crucial and effective. Case in point: 2000 calories of fast food will have a very different effect on your body composition, satiety, and nutrient intake than 2000 calories of grass-fed meat, wild fish, and produce grown in rich, fertile, nutrient-dense soil. The fast food won't be as satiating, nor as nutrient-dense, as the real food, so you'll likely be compelled to eat more of it. The fast food will primarily include trans- and polyunsaturated fats, sugary sauces, refined grains, and poor quality meat, which will promote insulin resistance and the storage of body fat while inhibiting fat burning. Eating Primal food, rich in animals, plants, and healthy fat, on the other hand, will normalize insulin sensitivity, thereby allowing fat burning. In effect, quality will determine quantity; you'll eat less spontaneously when you eat healthy Primal foods. Quality paired with proper quantity will in turn determine your body composition.
Sleep matters, exercise helps, stress has an effect, but how you eat – what you eat and how much you eat – is the prime determinant of your body composition.
Despite their exalted position in the Conventional hierarchy of healthy foods, grains are completely and utterly unnecessary. And yes, that even goes for whole grains. I mean, what's so great about them, anyway? What unique nutrients do they provide? If you want fiber, eat vegetables. If you want antioxidants, eat colorful produce. If you want carbs, eat fruits and tubers. Humans got along fairly well without wide scale grain agriculture for many thousands of years, and there's no real reason to buy in today, especially when you consider the grain antinutrients like gluten that impair digestion, reduce mineral absorption, and damage the intestinal lining. What is it, then, that necessitates 10-12 servings of whole grains a day? It's madness. Besides, for all the supposed health benefits that the grain-obsessed like to say are supported with tons of studies, this just isn't the case when you look a little deeper. Those studies invariably compare whole grains to refined grains, and in that case, the whole grain will generally win out. I'd suspect that if you compared a whole grain-based diet to a grain-free Primal way of eating, you'd get very different results. Unfortunately, that study hasn't been done.
There's nothing good in grains that you can't get elsewhere, and plenty bad that you won't find elsewhere. Don't eat 'em.
Another popular health canard is that dietary saturated fat and cholesterol are horrible, evil things that seek only to clog our arteries, thicken our blood, and pad our waistlines. That's crazy, of course. Fat, especially saturated fat, and dietary cholesterol are important building blocks for sex hormones like testosterone. Saturated fat helps us absorb nutrients from our food. Saturated fat is inherently the most stable fat, able to withstand heat and light stress without oxidizing, and it's incredibly satiating. Cholesterol is crucial in the creation of vitamin D from sun exposure. And contrary to popular belief and the protestations of "experts," neither saturated fat nor dietary cholesterol have been linked to an increased risk of cardiovascular disease. Sugar, refined PUFA oils, trans-fats? Those are the real enemies. Oh, and consider this: every successful diet is actually a high-fat diet. When you lose weight, whether it's through low-carb Primal or high-carb vegan, you are consuming ample amounts of highly saturated animal fat. The only thing is that this animal fat is coming off your body, but it's still saturated animal fat just the same.
A diet rich in animal fat and cholesterol is not just safe, it's downright healthy.
Exercise is healthy. Exercise is necessary for lasting wellness. Exercise builds muscle and exerts beneficial effects on hormone expression and function. Exercise gets you strong, gets you fit, and keeps you young. I like exercise; I do some form of it every single day, and I recommend that you do the same. But exercise alone is highly ineffective for weight management. For it to truly help manage your weight, exercise must be paired with a healthy eating plan, adequate sleep, effective stress management, ample sun exposure, and healthy amounts of social contact with friends, family, and loved ones. Sure, some people take exercise to the extreme, training for hours and hours on end, all in the quest to burn a few hundred more calories, to "make up for" those donuts at breakfast, to eradicate those love handles. And if you go long enough and hard enough, yeah, you'll "burn calories." But at what cost? Exercise is a stressor, after all. Maintained at a chronic, extreme pace and frequency, exercise becomes a chronic stressor that does more harm than good. It makes you hungry. It increases systemic and local inflammation. It depresses your immune system. It fatigues you, leading to less activity throughout the day. You'll eventually and inevitably burn out unless you eat a massive amount of calories to make up for all that you've lost, and, at that point, you're back at square one.
You can't out-exercise a bad diet and poor lifestyle.
Study after study shows that the key to optimal health, aging, and fitness is muscle strength and mass. The more lean mass we have, the better we're able to handle what life can dish out, whether it's carrying groceries, playing with our kids, saving our own lives in a life-or-death situation, or engaging in the time-tested essential activity known as love-making. Luckily for those of us who relish our free time, the most effective, most efficient ways to build and maintain lean mass are through intense strength and sprint training. Twice a week, spend 15-40 minutes lifting heavy things using functional, full-body compound movements – squats, pullups, pushups, planks – and once every 7-10 days, spend 10-20 minutes doing 8-10 all out sprints. If you don't want to move heavy weights, you don't have to; bodyweight exercises are plenty of stimulus for most people. And if you're not ready to run sprints on a track, plenty of lower-impact alternatives exist, like cycling, swimming, rowing, or even uphill sprints.
Make your short, intense workouts shorter and more intense. Round them out with lots of slow moving – walks, hikes, and the like – throughout your everyday life, and you'll be incredibly fit and well-rounded, in a fraction of the time most people presume is required. This is Primal Blueprint Fitness.
So, that's it – the overview of the eight key concepts that comprise the Primal Blueprint. There's more to it, of course – the 10 Primal Blueprint Laws are elementary and should also be studied – but for the purposes of completing and downright killing the 21-Day Primal Blueprint Challenge, these 8 Key Concepts provide a solid foundation for you moving forward.
What do you say? Does this sound doable? Does this make at least a bit of sense? Are you ready to get Primal?
Let's do it!
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Pretty much sums it all up in under 10 minutes. Well done sir.
+ 1
Excellent summary of the lifestyle. I'll definitely be forwarding this to friends and family who say they don't have the time to read the longer posts.
Same here, but I do not think that my family and friends "dont have the time," I think they are afraid of anything that challenges the status quo
I love this – so simple. 80 Percent of Your Body Composition Success Is Determined by How You Eat? Exercise is Ineffective for Weight Management? That's news to a lot of people.
Yeah, I agree. I was trapped in the "bro science" for a while… exercise and you can eat as much as you can mentality.
"You can't out-exercise a bad diet and poor lifestyle." We should stress 7-8 more and focus on holistic healthy lifestyle. no guilt for not hitting the gym every day, but exercise optimally, and more importantly for fun!
I really appreciate the simplicity as well! Although Mark is clearly a brilliant dude, I think his biggest gift is presenting information clearly.
Yes! Thank-you. The way you put this really breaks down the psycological barriers against exercise.
I'd been trying Mark Lauren's excellent 'You Are Your Own Gym.' But as soon as I find myself too tired/busy for his recommended 4/5 weekly half hour sessions, I start lose heart and bail from the whole programme.
But who can't find 15 minutes twice a week? And I bet once I get going, I'll do more. Bike sprints are easy to schedule cuz I just bang em out at our park's steep hill on the ride home from work.
PS. Mark/worker bees – would it express the desired sense better if you rephrased this sentence from:
"you'll eat less spontaneously when you eat healthy Primal foods"
to "you'll spontaneously eat less when you eat healthy Primal foods"?
Thanks again for this thoughtful encouragement. It really helps us find our feet on the Primal path.
I have also been doing Mark Lauren's You Are Your Own Gym and love it.
If you skip some days, just repeat that week rather than scrap the whole program. Try not to think of it as all or nothing.
I'm on week 7 of the beginner program, and I'm so much stronger now than when I started. I had done about 10 weeks of Starting Strength before YAYOG (and a brief stint with P90X in between), and I really like Mark's approach. I even do it at the gym since I can't get out of my contract.
I really recommend the YAYOG app if you have an android phone or iphone. It walks you through each exercise, and I feel like it keeps me coming back because every day I get to scroll past all of the previous days' routines, and that is very satisfying. I also never have to think about what I'm going to do or to worry about timers or logs, etc. It is like having your own personal trainer.
I'm in total agreement with #6,7,8 but especially 8. Truthfully, I'm NOT a gymn rat and proud of the fact. I use a minimalist approach and spend as little time in the gym as possible, because I have a life to live.
I had a co-worker come into my office this morning and say, "I want to do what you are doing." I sent her here to get started and look a today's post! Serendipity!
I had a co-worker who went on a Jell-O diet. She did eat some cottage cheese but subsisted mostly Jell-O. She also went to the gym and exercised like a fiend. She managed to drop about 17 pounds in fairly short order, but six months later she had put the 17 pounds back on plus another 20 or so.
The fitness routine didn't hurt, but she obviously lost weight because she was starving herself. I pointed out that there are healthier, more effective ways to lose weight and keep it off. She tried to sound huffy but couldn't quite pull it off with the sugary goo on her chin from the Twinkie she was eating.
Thanks for this challenge Mark! It's the first 21 days in my 90 day Primal transformation journal. I was so happy to happen upon the 21 day challenge just when I started the journal. A quick primal "recipe": figs (time's running out on fresh ones; get 'em while they last), full fat greek yogurt, stevia, cardamom, and cinnamon. A truly delicious primal treat. Fresh figs have a meaty quality that most fruits don't. Off to continue the challenge!
I feel edumacted!
The timing has been perfect. My 22 yo DD came up to me about a week and go and asked if I could help her go Paleo (some of her cross-fitter friends are a huge plus!). I suggested we go Primal first and explained that would allow some forms of dairy. And I needed to get back in the Primal life. Staying with my DD the last two months made eating Primal difficult to say the least. Now I can cook the way I want. She's also seen the huge benefit to my brother, her uncle. He hasn't even started the exercise portion and looks fabulous! At his last appointment, they took him off the high blood pressure meds, the statins (poison, anyone?) and dropped one of his diabetes meds. I am so proud of him, glad that I took the initiative to just send him Mark's books, and grateful/thankful to Mark and everyone at MDA!
Wonderful! Passing the link around. Re-invigorating and re-inspiring: like a checklist to verify still on track. Or a what-to-do if you are not on track. THANKS for this uplift.
"You can't out-exercise a bad diet and poor lifestyle."
Truer words were never spoken.
I just saw you noticed that one-liner, too. Awesome 🙂
The only thing I have an issue about is the "Exercise is ineffective for weight management". When you exercise, specifically strength train, you train your nervous system to become able to activate more muscle fibers at once to move a large amount of weight. Also, while that is happening your body is also adding more muscle fiber to better move the weight you want to move. The added muscle fiber makes your muscles denser and more reactive (i.e…burning more calories while resting) without adding much size. I do periodic strength training and I have seen far better results than nutrition alone.
What Mark is saying (and goes on to explain explicitly) is that exercise alone is ineffective for weight management. In other words, you can't have a bad diet and expect exercise to make up for it. Mark would agree that exercise combined with primal eating will give better results than nutrition alone.
Excellent article. This list is health in a nutshell.
The gene theory of disease was disproven in the 80s so I have no idea why it is still being proliferated today, other than the obvious. But I am so excited about epigenetics finally being talked about. Genes are recipe books, nothing more, and function according to environmental signals. This concept will change the future of health.
Well said. The growing use of genetic biomarkers as indicators of disease should make it clear to everyone our genetic profiles can and do change in reaction to a variety of stimuli from disease to diet. Nobody is born with terminal cancer. It evolves through an ongoing series of genetic changes triggered by ongoing exposure to certain stimuli. This is why you don't get cancer from smoking one cigarette, but may over the course of a lifetime. You don't get mesothelioma from one exposure to asbestos, but long term exposure.
In this same manner we can swing the pendulum back the other way by pushing our genes in the 'healthy' direction through proper diets promoting a healthy genetic profile. The leading edge of medical science supports this assertion scientifically, yet due to simple semantics, and outdated perspectives and assumptions, the point is broadly missed.
With all due respect to Dr. Mark, Mr. Sisson has a better scientific viewpoint on these facts than most of the medical establishment. And conveys them better.
+1 on your comment, and kudos to Mark for his clarity on the facts, despite all the profit driven rhetoric to the contrary.
Thank you, Mark – well done.
These principles have helped me in so many ways. My only wish for our increasingly unhealthy society is that people ditch CW for a change and actually try and comprehend what you and everyone else in this community is saying. I had a co-worker tell me today that the amount of carbs don't matter; it's all about calories and fat grams. And yet, she complains daily about not being able to shed the extra 30 lbs. she's carrying as she devours a bag of Pop Secret. I have ceased explaining my habits and sit quietly in the corner at work; mentally challenging the conversations I overhear about "only eating 500 calories today" and "I ran on the treadmill for an hour 6 times this week." I've concluded that those who snub the PB (and I would bet a pound of bacon on this) have never (and probably won't ever) tried (try) it because they're too scared of the "F" word (fat) — either that, or they're too ignorant and stubborn to grasp it.
P.S. This blog is awesome… and blessed be the lard.
I am starting to find that number 8 is key!
I'd add:
9. Sunshine is your friend.
This is a fantastic short cut read for anyone wanting to know the basics. Thanks so much for putting it out there. Now when people ask about the changes I've made, I can forward them this article.
Always good to remind ourselves (or be reminded) of the basics!
"You can't out-exercise a bad diet and poor lifestyle."
Love that line!
Thanks for the reminder Mark!
Great post that summarizes everything one needs to know to get started. If I didn't know about PB already, it would surely intrigue me and make me want to learn the rest of the story.
Hi Mark-
You "HIT" it on the head in two categories for me. Sleep is a huge part. Caregiving the last few years I noticed my sleep patterns off which I found out affects my hormones. I love to workout and take the supplelments, but eating clean is always been my downfall. Years of travel as a salesman, I picked up bad habits. I do notice you always hit that glass ceiling and everything shuts down. Once I keep it simple and just rotate some clean foods by eating at home and get good sleep, the gains move very quickly.
Have you found that aligning sleep more closely with circadian rhythm (i.e., go to bed earlier, get up at sunrise) works better than just making sure to get a certain *amount* of sleep?
Thanks for the little pep-talk, Mark. Well timed as I've been in a bit of a primal rut of late.
Hey Mark! First off, thank! You have been a great role model in my quest to live to my fullest potential. My question is general to your overall teachings and not quite specific to this post. I recently stumbled upon Paul Pitchford's Healing With Whole Foods, and basically suggests that whole grains themselves aren't counter productive to human metabolism but the process in which they are prepared (refined). So how do you feel about sprouted unrefined whole grains. This also coincides with Raw Foodest idea of "it's not the what you eat but the process in which it was prepared and how close to natural form (primal) it is. Thanks again Mark I really appreciate your insight and guidance 🙂
They're less bad, but they can still be problematic and they still don't have anything you can't get in better foods.
I would love to see a post about how to get unaddicted from exercise. I work out 6 days a week and can't bring myself to cut back. Running, hiking, P90X, Body Beast, Rush Fit, spinning, trail running, yoga, Tapout…I love it all. I even do double workouts when I have time, usually on the weekends. I know I have an issue because I freak out if I can't work out when I'm sick or something comes up.
My 21 day challenge…stop drinking the poisinous soda and eliiminate grains
I have made it through day ONE, and part of day 2!!! After 2 years working out at the gym at 5 am, YES, 5am—and not losing a pound, I am ready for something DIFFERENT!I havent been hungry all day!
Great refresher on some important concepts- Thanks!
Thank you for the reset, Mark. We were getting a little too far into the metabolic weeds. Back to basics.
I was inspired with this article. So much that I found a Farm near Vancouver so I can purchase grass fed meat. It is Sumas Mountain Farm. I have not placed ordered yet but I will; here is the website: http://www.sumasmountainfarms.ca/index.php
I bought a pile of meat from them recently and I'm going back again on Sat! Their bacon is amazing!
Day 2, and still primal! I hear what Mark is saying about the quality of fast food, but I've found that PB works even in the fast food jungle out on the road. While I eat good primal at home, I'm only there about 3 days per month. It's all about asking questions and making the best choice from the food available. In future, I hope to add wild veggies like purslane and wild spinach to those little side salads.
Indeed. It is a good summary.
Thanks for the key concepts. I have a peroblem. Mt stomach tends to pop out during the day and at the end of the day. It happens whether i have had very little or a lot to eat. Can someone ahed some light on this? I am eating mostly Primal, have been stuck at the same weight for two weeks and just started taking probiotics. I will appreciate any advice. Thanks
number 4 was especially interesting to me. i knew our body comps depended more on food than exercise, but i did not realize just how much. 80% is alot!
Same for me! I was a bit surprised that it played such a big role. Looking forward to have Mark go deeper on it and explain how he came up with those 80%!
A well written article. Especially about the saturated fat part. By the way what are the foods that you would advice when someone is trying to watch their weight?
I finally feel I'll be able to switch my way of life from sedentary, emotional eating (junk, of course) and hesitant to active, present and having myself under control. It feels good to have a firm grip on your mind, feelings and life in general. Tahk you, Mark, for doing what you do – the way you present your knowledge is so approachable and understandable that every person can get it. 🙂
great summary of the Primal Lifestyle! Just need some feedback from you guys. Any of you had High Blood Pressure before going Primal? Did it go away? THanks!
Awesome summary of the primal lifestyle. I enjoy reading these posts so much because it is constantly reinforcing what I should do, even if my body is screaming for a cupcake!
So excited about finding your site through Peter Attia's 'The Eating Academy'. What a great time too with the 21 day challenge. Started eliminating sugar and wheat five months ago to lower cholesterol (365) and blood pressure. Have lost 17 lbs. lowered cholesterol to 303 in three months and blood pressure is now at a normal range. I have stayed away from meat/fish and was hoping someone would give input as to whether I could add it back into my diet. Dr. is thinking the cholesterol is hyperlipidemia? Ugh!!!
What about regular ole potatoes and beans???
So, what if you are a road cyclist? Meaning you ride 100's of miles per week at a very fast pace. Probably close to 10 hours per week, including interval training and base miles for endurance. I ride at 85% of my maximum heart rate at times, pushing it up to near 100% during sprints. Can burn over 2000 calories in one ride. (I do it because I like it. It's fun.)
I'm not sure how this style of eating would work for me during the summer. During a ride, I'll eat 200 to 300 calories of simple carbs per hour. It has to fit in my jersey and be very easily digestible or it hurts my stomach when going that fast.
This couldn't be more timely. I've drifted the past couple of months and am starting to feel (and see) the effects.
What better way to get back into the life changes than a back-to-basics refresher.
This one is really true 80 Percent of Your Body Composition Success Is Determined by How You Eat
You defiantly can't out work a bad diet.
Not impressed. You cannot over simplify the body like this. It is too complex to give this short of synopses. If I had to go through and debunk and properly reword every piece of information, it would take me hours. As an Exercise specialist I ask that you please keep misinformation off of the internet like this so as to avoid further misguidance of people desperate for advice. I cannot take anything you have stated here as scientific fact because you have not sited any research to support your claims.
Hi Mark,
As a nutrition coach, I agree on all of the above. One little statement however, is a totally new idea – if I understood it right, that is:
…" Oh, and consider this: every successful diet is actually a high-fat diet. When you lose weight, whether it's through low-carb Primal or high-carb vegan, you are consuming ample amounts of highly saturated animal fat. The only thing is that this animal fat is coming off your body, but it's still saturated animal fat just the same."
Seems brilliant to me:
The body fuels (if it can) mainly of animal Fat, saturated fat. If there isn't enough in the nutrition it consumes its own fat storages if it can. Well, if high insulin levels for example don't prevent lipolysis.
Which explains perfectly well, why I personally could never lose weight if I introduced as much as a hint of fat to my daily nutrition and the body weight would drop fast on unlimited lean meat and vegetables (excluding those starchy ones). I know that phenomenon from my clients.
They go 2 weeks on no fat added for food preparation and lose weight. Week 3 they are permitted 2 tsp let;s say of coconut oil and the weight loss stops in its tracks.
But….. Isn't that totally getting your point on nutrition wrong??? With all the animal fat ideas et all? Now I must admit I landed on your website by chance an am not really familiar with primal blueprint (though my idea on nutrition is hardly different I think)
Did you maybe write something on . should weight loss clients eat fat or no… ? already somewhere else, then I apologize and maybe you can post the link for me?
Thanks a lot!
After reading this I have to show you my problem. I agree with your info. The problem I have is when I was about 9 months old I had ostiomylitis which affected the left side of my body. I didn't walk till I was about 4, could not open my mouth more than a 1/2 inch beceause my left jaw was solid and left hip was almost destroyed, As a result I had my left leg was about 2 inches shorter than my right, I grew up with limited ability to eat properly and walk. To make along story short I have had 35 plus surgeries. In later life my spine was curved so I have hard time walking very far or lifting heavy objects or running. I have a very active stomach which raises problems with my digestion. In later life I gained a lot of weight with very little mobility. I have gotten into my diet and have lost almost 40 pounds. I would like your input on this and to procede with your input.
thanks for this good summary good job
Hey Marks, Thanks for sharing such an awesome post. These primal blueprint tips can change anyone's life if they follow. I will suggest it to others as well as to follow these.
So what besides nuts is an equal to grains?
You once stated table sugar is metabolized by ever cell in your body, but fructose is metabolized in the liver and stored as fat


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Veteran's Day 2017
Dandridge Elementary was honored to celebrate Veteran's Day with those who served and are serving our country. A wonderful breakfast was served by our cafeteria staff and members of our staff . Mr. Tracy led our fourth and fifth grade students in a moving program to honor our country with songs like The Star Spangled Banner and We Remember. The women of Quilts of Valor also presented three quilts to three veterans in honor of their service. Thank you to everyone who came and our hard working staff and administration for making this day possible. Thanks you also to Mr. Tracy and the students who did an outstanding job!
Copyright © 2017 Jefferson County Schools
This site provides external links as a convenience to our users. The appearance of external hyperlinks on the Jefferson County Schools (JCS) website does not constitute endorsement by JCS of the linked websites, or the information, products or services contained therein. JCS does not exercise any editorial control over the content you may find at these locations. JCS has no control over which sites are accessible to users outside of the JCS network. JCS is committed to success and accessibility for all. Please contact us via phone or email if you have difficulty accessing content on any JCS Page.
Copyright © 2020 Dandridge Elementary School


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I had already planned on posting about them today, then I went on their website and found out that they are going through some serious family illness right now. My heart goes out to them. It does make it the perfect time to support them though.
What do you think? Which one would you pick?


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I put together some word family fluency practice to help my kiddos with their reading fluency. One of the most important skills for beginning readers to attain is fluency in reading. Fluency means the ability to read text quickly and accurately. When students gain an understanding of word families, and start to see "chunks" in words, they become better readers.
Instead of sounding out each phoneme, or sound, in the word, they are able to transfer what they know about "chunks" and apply it to their reading. Word family fluency is a great way for your students to practice reading accurately and fluently. I grouped all the word family words on a ring for my students to flip through and practice reading.
The word family chunks are color coded to help your students see each chunk!
These cards would also be great to copy onto colored paper!
And I also included some words with blends for your "advanced" readers 😉
The other fluency page is all on one sheet. You can slide the page into sheet protectors and keep them in a binder at your reading table! This would be great quick practice before starting your reading groups!
The students can roll a dice, or you can just tell them which row to read.
You can grab this freebie in my TpT store!
You can also find the rest of the short a word family words in my store!
Check out my Fluency Families Short Vowel Bundle!


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Rumba: it is originated from Cuba. In its present form many of the basic figures of the dance retain the age-old story of woman's attempt to dominate man by the use of her feminine charm. In a well choreographed dance there will always be an element of "tease and run"; the man being lured and then rejected.
Costumes: the costumes are risqu�.
Cha-Cha-Cha: the music is slower than Mambo and the rhythm is less complicated. The name Cha Cha Cha is a sound imitation of the "shoes" from dancing Cuban women.
Costumes: the costumes are risqu�.
Paso Doble: originates from Spain.
After World War II the Paso Doble was accepted as a Competition Dance.
This dance on the competition floor usually create a Spanish Bull Fighting atmosphere, the lady is the Cape not the Bull!
Characters of the Paso Doble are pride and dignity with Spanish, Flamenco flavour
Timing is 2/4 with a slight accent on the 1th beat of each bar.
Costumes: latin, also the Toreador costumes are available
(you can see that costumes on page Show Part 1: Carmen)
Jive: this dance's base or origin comes from the American Rock-n-roll.
It's the fastest dance of the show. The accent is on the legs which show kicks and flicks.
The choreography is balanced with mixed patterns which interacts with the audience.
The roots of the Jive are in New York, Harlem with dynamics of sudden, direct and light movements, timing is 4/4
with accent on the second and fourth beat. You will see the audience feedback!
onlinevadim.com © 2003-2011 dancesport


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Hello, as the festive season has begon, many are still stuck by snow and ice, i suppose this will mean even more co2 in the atmosphere to keep that global warming coming. Meanwhile another global scam will relieve the people of their money, yes you pay and we (can) do nothing.. sorry ..it's the sun after all, but thank you for your billions..our estates are now fully equiped with renewables. Yes, i am very cynical about the globalwarming protagonists.
Don't let it spoil your happy holidaze, booze is an excellent de-icer (wink). They no longer need it on Paradise as the ice has turned to water...too much of it..in fact the name Paradise seems ever further from the truth.....
The Setting
Some years before the story opens, the huge Earth starship Challenger, on a mission to find Earth-like planets for colonization, encountered a meteoroid shower that killed all of the adult crew and seriously damaged the ship. The only human survivors were four babies - two boys, Telson and Darv, and two girls, Sharna and Astra.The four have been raised from childhood by androids and tutored by two disembodied voices called Angel One and Angel Two.
At the end of Earthsearch, the crew of the starship Challenger settled on the Paradise planet, having never seen their original home planet that they called Earth. They left the Challenger's control computers, Angel One and Angel Two, in charge of the ship to continue the search for Earth. Four years later, the crew have settled into their life on Paradise, despite many hardships they are suffering. Then suddenly, one of their children is killed by a 'monster' that appeared from the sea.
It transpires that this 'monster' is actually an android from the Challenger, which has returned. When the sea level begins to rise, the crew are suspicious of the Angels. They notice a large amount of radiation coming from the southern horizon, and they fly to Antarctica in their shuttlecraft. There they find hundreds of towers embedded in the ice. The Angels are using terraforming equipment from the Challenger to melt the ice and thus raise the sea level in an attempt to get the crew to rejoin them on the ship.
EarthSearch II - 12 Flood (11mb)
xxxxx xxxxx xxxxx xxxxx xxxxx


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HMR Designs is proud to be among the premiere event companies in Chicago. The quality, originality and magnificence of our events reflect Chicago's standing as a cultural capital and truly vibrant American city. We're fortunate to design and produce weddings, corporate events and social celebrations with the stunning architecture and history of Chicago serving not only as our backdrop, but as an ever-present source of inspiration. We're proud to be one of the top Chicago event production companies, and to reflect the robust life of this city through design.
With our dynamic collection of artistic talent and specialized resources, HMR Designs has long been established as one of the pre-eminent Chicago event companies. Through innovation and expertise, our event and wedding planning team specializes in creating custom environments as unique as you. We ensure your wedding or social celebration will be as memorable as it is magnificent.
Events begin as visions, and our event production team works with you to bring yours to life. We pull in your theme and style while also helping your concept to become a tangible creation. Our creative talent includes designers and artisans integrating exquisite floral, custom furniture & decor, fabric treatments, lighting, and 3D art & graphics with originality and ingenuity.
Working closely with event planning companies in Chicago, we understand that quality, originality, and expertise are top priorities to your final result. Whether you're vision involves 20,000 orchid stems, a fleet of classic cars, or acres of freshly mowed crop circles, we'll make sure your event is one that you and your guests will remember fondly.
As masters of our craft, you can confidently put the atmosphere of your occasion into our hands. HMR Designs brings the craftsmanship, professionalism and artistic vision that have made us a favorite among the top event planning companies in Chicago as well as the top wedding planning companies and private clientele alike.
Our event planning team prides itself on approaching each event a bespoke creation, tailored to your wishes and accommodating to your needs. Let us work with you to create events that will serve as the backdrop for wonderfully cherished memories.


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Mumabear needed a new logo design and created a contest on 99designs.
A winner was selected from 63 designs submitted by 22 freelance designers.
The successful logo will indicate what our products are (nappies and related products) and a healthy environment.
Desired Color Scheme:
as you choose, to fit with our website
Desired Style:
crisp, clean, comforting, abstract or stylised
Accepted File Formats:
Standard Web Formats (.jpg, .gif or .png); Vector Formats (.eps, .pdf or .ai); Layered Formats (.psd or .tiff)
The logo will be used on the website, printed materials and embroidered on some products.
The logo and title (the name Ecobub Nappies) will be separately and together, so there is two parts (both referred to throughout this competition as the logo) .
The logo can in any colour, but must look great on our website (http://www.ecobubnappies.com.au) and as described above. The logo should be clean, not more than 3 colours and not too detailed. A logo that makes people feel comfortable and portrays our commitment and friendliness.
The file should be provided as a vector and jpg image.
All ideas are welcome.
Please note electronic transfer only available for Australian entrants.
Find out how a design contest works or learn more about our logo design services.


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Team names and assignments to sections.
As booking is well underway, and a lot of the units are either full or about to be full, there no longer is a need to send details of your team/unit names to us.
This was mainly needed for the booking form to speed the process of assigning players. But if you have already booked the information is of less to us.
Once we get the player forums set up on Airsofter.ie you will be able to work with your EMs on what sections to be in, and what players to be alongside.
5 Responses to "Team names and assignments to sections."
wondering who is in charge of the heavies this year?
HI guys, just a question will be this year somebody planning "ahead" the radio comms? for avoid confusion like the last year? will be very handy to think ahead.


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Top of the wishlist of Missing Bands We'd Like To See Doing Things, Scottish band Lapsus Linguae have been pretty much invisible since oh, around 2007. Unique, stratopherically talented and way ahead of their time, this Glasgow based four-piece stood out like a magnesium flare of hope and art and merit bobbing in a sea of late 90s/early noughties indie schmindie UK music scene averageness. Their composed, tune-heavy, gritty and atmospheric and entertaining and knowing work came in a roof-blowing live package.
Like many high-end unconformists, music biz support fell short of what's needed to keep such a show on the road/fed/alive etc, so Lapsus's obscurity came as no surprise and with much understanding. The band members seemed scattered to the winds, involved in life, survival, and other creative projects… whilst the world seemed to catch up with their vision, a little. But (despite the Other Rock Show's commitment to putting active or newsworthy bands first) it's been hard to resist repeatedly digging out and playing You Got Me Fraiche or the handful of tracks from their early EP or the couple of last-gasp demos of the second album that cropped up shortly after their last gigs. (In fact, I can see the album already sitting right here, on top of the little pile of this week's show shortlist… waiting for an excuse, if any were really needed…)
So, much delight this week at the unheralded and magical burst of activity: rebuilt web site, Facebook page, and most important of all, access via Bandcamp to a) the legendary first mini-album and b) 'new' work, in the shape of work-in-progress compositions from the unreleased second album, 'This Is Puberty'.
NEW LAPSUS – http://lapsus-linguae.bandcamp.com/album/ghosts-ep-trailer
Gigs are not planned at the moment; the band are concentrating on getting those very-nearly-finished works into a righteous state. So maybe not the full-on band package, but very welcome. Here's why we're thrilled anyway (excuse the Bull & Gate sound):
And handy Soundcloud:


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Fireplace provides energy for various purposes such as building up heat comfort or cooking foods.
A Fireplace is a craftable structure. Once lit, it can be used to cook food and provide warmth and light to any nearby survivors. Be aware, standing too close to the fire will cause you harm, which will be indicated by the messages "I am burning" and "my face is melting".
As of 0.54, the process of constructing and using a fireplace has changed significantly. You no longer need to craft a Fireplace Kit first and then turn it into a fireplace; all of that is done in one step now. To construct and light a basic fireplace, you'll need some form of kindling (Wooden Stick + Rags, Paper, or a Bandage), either additional Wooden Sticks or Firewood to burn as fuel, and matches to ignite the fire.
- A basic fireplace can be crafted by combining wooden sticks and either a bandage, a rag, or paper. Once a basic fireplace is crafted, it may be placed almost anywhere on the ground.
- After creating the basic fireplace, you'll need to add fuel in the form of Wooden Sticks or Firewood. Adding either of these is done through the inventory screen, by placing it "on" the basic fireplace. You can add up to 5 Firewood at a time as a single stack. You can also upgrade the fireplace into an oven by adding a pile of 8 small stones and it is also possible to combine Cooking Tripod with the fireplace as well in the same manner.
- Ignite the fireplace by holding a Matchbox and lighting it up. How easy it is to start a fire depends on weather conditions such as wind strength and rain. Starting a fire in wind and/or rain will result in added difficulty in doing so successfully, and may also cause your fire to stop burning.
- If all of the fuel for a fireplace has been consumed or weather results in the fire going out, it can be reignited by looking at the still-glowing fireplace while it remains warm and blowing air into via scrolling your mouse wheel and selecting the appropriate option. This will only work so long as there is some sort of fuel in the fireplace such as Firewood, so if it has all been consumed, more will need to be added before reigniting the fireplace is possible.
- As of 0.53, cooking with a basic Fireplace is no longer possible. Any items placed directly into the fire will now become ruined very rapidly. See the cooking section below.
NOTE: It is currently possible to remove the kindling (sticks, rags, etc.) from a fireplace after it has been crafted. Doing so will leave you with a fireplace consisting only of "logs" (not necessarily Firewood, if you haven't added any to the fireplace) which cannot be lighted. Kindling must be present in the fireplace for it to be ignited if the fire is not still warm from previously burning.
- As of 0.53, cooking with a fireplace now requires you to use a cooking device such as a Cooking Pot. In order to use a Cooking Pot, you will need to first fill it with water.
- To add a Cooking Pot to the fireplace, it must first be upgraded to an oven or a Cooking Tripod must be used to hang the pot.
- Once you have added the Cooking Pot to the fireplace, you may add raw meat to the cooking pot.
- Now that you've put meat in the cooking pot, the Item Slot where the meat is will slowly become rose red, light red and finally deep red.
- After about 5 minutes, your raw meat will turn into cooked meat. Drag it into your inventory or it will soon become burned (which will make you sick when eaten).
- NOTE: Some kinds of raw meat (e.g. the Carp) have to be sliced into a cookable resource (Raw Fish Fillet) using a Bladed Melee Weapon like the Kitchen Knife.
- NOTE: Keep an eye on your surroundings – other players may see the smoke of your fire rising above trees from afar, and seek it out.
- Portable Gas Stove


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The term ecological footprint was introduced in detail by Mathis Wackernagel and William Rees Our Ecological Footprint: Reducing Human Impact on the Earth. They use an equation to help determine our uses (natural resources, wastes) verses our available land needed to maintain our current levels of consumption of natural resources. I am not a mathematician by any stretch of the imagination, but the book has great illustrations and is easy to understand. The book goes into more detail on how their idea is related to our ecosystems and is worth a read.
The ecological footprint constitutes a collection of three major resources: water, land and air. In this series, I would like to discuss each one in a little more detail to show how each piece plays a crucial part in our environment and why conservation is so important. Each section will include ideas on how to conserve with simple, every day choices, implications of our actions and how simple changes will help reduce the pressure we have put on our environment.
Carbon, is one of the many crucial element we use everyday. Carbon can be found in food, clothes, electronics, gas and many other item we consume or use everyday. By over using this one simple element, can lead to so many environmental changes such as climate change, global warming, drought and other impacts. The world's carbon footprint dictates how we use or abuse our natural resources. The carbon footprint represents the amount of carbon used, released into the environment and what we leave behind. Making any change, starts with our carbon usage.
Recycling paper reduces the amount of trees cut down, therefore increasing our forests capacity. Deforestation causes changes in weather patterns, lost of habitat for birds and animals that survive in those forests and it increases our carbon usage. The increase of global forest reduction means we are increasing our carbon usage and in return increasing what gets released into the air.
Reduction in petroleum usage also decreasing in carbon consumption. Plastics, fuels, synthetic products and even production of electricity uses petroleum. Reducing what we buy, being conscience of our summer trips and conserving electricity can help reduce our oil demand. Petroleum is currently being challenged by new and exciting ways to maintain our current lifestyle, but in a more environmentally friendly manner. Electric cars, windmills and less consumption of products, such as bottled water, are promising to curve our appetite for items we took for granted in the past.
We now know from the scientific research, which helps to support these many issues, that we need to make a change. In order to prolong our one earth, we need to take a step back and decide what we, as individuals, can do to help reduce our personal consumption.


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In 2017, although peace, cooperation and development were still major trends, we had to implement external relations and integration in the context of fast changing political and economical developments in the international and regional situation.
Despite better growth, the world economy still faces many risks and uncertainties due to financial-monetary, geopolitical and international security instability, and populist and protectionist movement. Regional and global economic and trade linkages were sustained, but international cooperation and free trade encountered considerable difficulties, while countries had to maintain necessary growth motivation and effectively adapt to the new demands of the 4th Industrial Revolution.
International relations in 2017 were strongly influenced by large countries' policy adjustments, resulting in multi-dimentational developments in regions including Asia-Pacific. Collaboration and competition were complicatedly interwoven, and force gathering in new forms and nuances posed challenges for small and medium countries. The Association of Southeast Asian Nations (ASEAN) in its 50th anniversary continued to be a successful regional organization, striving to maintain solidarity and build the ASEAN Community, but it also faced challenges in maintaining its position.
In that context, Vietnam proactively, actively and resolutely carried out both bilateral and multilateral activities in external affairs in 2017 to implement strategic objectives set out by the 12th Party Congress thus contributing to the socio-economic achievements of the country. As a result, 2017 was considered as one of the most successful years of Vietnam's external relations. Following are some major points:
The outstanding and prominent achievement was we successfully fulfilled the role as a host of the APEC Year 2017 of which the focus was the APEC Summit Week held in Da Nang. This event created a positive effect in many respects, continuing to affirm that APEC is the leading regional economic cooperation and linkage forum, highlighting the role of Vietnam in an event of "global" significance. The full attendance of APEC member economies' leaders, the largest number of delegates, businesses and correspondents ever for the past 10 years, the organization, chairing and management, quality documents, absolute security and safety through out the APEC Year 2017 left good impression on international friends. APEC members, friends and international media highly valued APEC Year 2017 theme proposed by Vietnam and the four priorities on the agenda and contents of documents. This event put Vietnam in the world limelight, contributing to promoting Vietnam's image, status and prestige.
The APEC Year 2017 was a lively manifestation showing that Vietnam's multilateral foreign relations were elevated to a new height, shifting to "proactively and actively participating in the process of building and shaping general rules," thereby protecting and effectively promoting the strategic interests of Vietnam's security and development and at the same time demonstrating the spirit of "a responsible member in the international community."
The success of this event created a new perception, confidence, strength, and spirit for international integration, upholding national pride, self-reliance, and aspiration to stride forward of Vietnamese people and the business community.
Over the past year, we made great efforts to deepen Vietnam's relations with neighboring, regional, major and traditional friendly countries. In 2017, Vietnam's high-ranking leaders paid 18 visits to 19 countries, participated in 8 international multilateral conferences, conducted hundreds of bilateral contacts with heads of state of other countries and welcomed 36 heads of states and prime minister of countries to visit Vietnam.
In particular, during the APEC Summit Week 2017, we enhanced the level of and strengthened relations with big partners. On this occasion, we welcomed Party General Secretary, President of China Xi Jinping, and President of the United State Donald Trump on the same day. President of Chile and the Prime Minister of Canada also visited Vietnam on that occasion. More than 50 meetings and contacts with leaders of APEC member economies were organized.
The content of external activities were substantial, sustainably and stably deepened relations with partners and made the relations more stable and sustainable. Through big celebrations in relations with Laos, Cambodia, high-level visits to Indonesia, Myanmar, Singapore, Thailand, Vietnam strengthened political trust and substantial cooperation with our neighbors in the region. Relations with other key partners, such as China, Russia, the United States, Japan, and India were improved in political and economical fields. We established comprehensive partnerships with Myanmar and Canada.
We continued proactively and actively integrating into the international economy, upholding Vietnam's role in regional and international and economic linkages and cooperation, and successfully fulfilling the tasks of foreign affairs, contributing to the development of the country. Foreign affairs and international integration were carried out in realization of Resolution No. 06-NQ/TW dated 5 November 2016 of the Fourth Plenum of the Party Central Committee on the effective integration into international economic economy, maintenance of socio-political stability while Vietnam is participating in new-generation free trade agreements. Together with other countries, Vietnam continued actively working towards the Comprehensive and Progressive Agreement for Trans-Pacific Partnership (CPTPP), while guaranteeing the interests of Vietnam. We also actively stepped up negotiations on the Regional Comprehensive Economic Partnership (RCEP), while lobbying the European Union (EU) to early sign, ratify and implement the Vietnam-EU free trade agreement (EVFTA). Leaders of partner countries also agreed to effectively implement the Free Trade Agreements of the Eurasian Economic Union and Vietnam and South Korea.
The effect of the growth potential of Vietnam, and its determination in renovation and international integration reflected through its diverse foreign activities, and its drastic measures to build a facilitating government partly contributed to strengthening economic relations with our partners and fulfilling and overfulfilling our external economic targets. Vietnam's total import-export turnover reached US$425 billion, the highest ever; and the number of international tourists to Vietnam reached nearly 13 million (up 30% over the previous year). During the APEC Summit Week in 2017, 121 agreements with total value of US$20 billion were signed. Thanks to advocacy, so far 69 countries recognized Vietnam as a market economy. The Government, ministries, branches and representative offices of Vietnam in foreign countries were very active in lobbying other countries to open their markets for Vietnamese goods.
In 2017, external relations continued to contributing to firmly protect national independence, sovereignty and territorial integrity and ensuring political stability, security and social order and safety. External relations in defense and security were strengthened, and defense and security cooperation with partner countries became increasingly effective, contributing actively to enhancing mutual understanding and trust between Vietnam and other countries. Vietnam completed the project to increase thickness and upgrade the system of border markers with Laos; completed 84.6% of the work on land border demarcation and landmark planting with Cambodia. We also implemented agreements on border and bordergate management with China and Laos. We together with ASEAN and China actively worked to adopt the Framework for the Code of Conduct for Parties in the East Sea (COC) and officially organized negotiations on COC. We accelerated negotiation and discussions on maritime issues with other regional countries, and at the same time resolutely and persistently combated acts of infringement upon our sea and island sovereignty. We resolutely fought against attempts to distort the issue of democracy, human rights and religion in order to interfere in Vietnam's internal affairs, while pushing for human right dialogues, and frank exchanges to increase understanding, reduce differences and promote stable relations with other countries.
External affairs were implemented proactively and actively, and gained great results in many other important fields. We took advantage of good relations and cooperation with other countries to protect citizens, fishermen, and legal status of more than 5,500 citizens and repatriated nearly 2,000 fishermen detained by foreign countries. Efforts were made to step up cultural diplomacy and external information to raise Vietnam's profile in the international arena. Vietnam's folk art "Bai Choi" singing practiced in the Central of Vietnam was added in the Representative List of Intangible Cultural Heritage of Humanity by the United Nations Educational, Scientific and Cultural Organization (UNESCO), increasing the number of Vietnam's World Cultural Heritage. Many diversified and practical activities, such as the Homeland Spring, Vietnam Summer Camp, tours for overseas Vietnamese to Truong Sa, Vietnam Youth Startup Forum helped the Vietnamese community abroad link with the country.
It is possible to say that together with achievements in building and defending the country, the success of Vietnam's diplomacy in 2017 consolidated the country's strength, firmly boosted Vietnam's strategic position, facilitating external activities in 2018, the crucial year of the implementation of the tasks set out by the 12th Party Congress to bring about positive changes in line with the Party's resolutions.
In 2018 and in the years to come Vietnam will continue to synchronously carry out external relation tasks, bring into play successes of the APEC Vienam Year 2017 and bilateral relations, deepen relations, implement multilateral external relations, prepare for the ASEAN 2020 Chairmanship and candidacy for a permanent member of the United Nations Security Council for the 2020-2021 term, resolutely and persistently safeguard the country's sovereignty, territorial integrity and security, and strongly implement Resolution No. 06/NQ-TW on effective implementation of international economic integration and firm maintenance of socio-political stability while the our country is participating in new-generation free trade agreements.
Under the wise leadership of the Party and the close cooperation of different forces, foreign relation channels, the political system and people, Vietnam is ready to cope with all challenges in the coming year to undertake diplomatic tasks and will continue to build and defend the Fatherland in the interests of the Party, country and nation.
This article was published on the Communist Review No 903 (January 2018)


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So, yeah, the blog has problems. It's up again. But, for me, it's either blocked or so slow that anything I do gets timed out using the regular Chinese net service.
I can do stuff with a VPN service, but as we all know, some of those are having problems too lately.
This and many things about life are so annoying that, see picture, even at 38 years old, being juvenile feels great. It's my light painting ode to Perez Hilton.
Well, while I'm trying to catch up I should mention, in case the post doesn't get done, that this Friday is the Pairs CD release, Death to Giants have a bunch of new tracks on their Douban page and the Friend or Foe CD is also imminent. Full posts and links shortly.
- sigh -


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Mobile Coupons Via Credit Cards Equal Convenience, Savings, ROI
Many smartphone users are finding a new path to convenience and cost savings with coupon access through their credit/debit cards. These mobile coupons are targeted to the consumer's location and preferences, and provide a hassle-free way to save money on the spot. For local retailers, mobile coupons are can effectively counter the consumer's inclination to buy on-line, with instant savings on the products desired "right here, right now" at the point of sale.
CardSpring's Application Programming Interface (API) gives developers a tool to make online applications for a credit or debit card. Each time the card is swiped, a link is created between the payment system and coupon redemption.
Apps most appropriate for this technology include those that focus on advertising and promotions, reviews of consumer experiences, and after-purchase discounts. While most mobile coupon apps require a smartphone, CardSpring's technology does not. Rather, theirs is a secure connection between developers and the payment network.
RetailMeNot, the world's largest on-line coupon site, uses CardSpring's API. The company tested a mobile couponing beta in the unique setting of food trucks parked at Texas's SXSW (South by Southwest) Music Festival in Austin earlier this year. The beta was cleverly dubbed 'What the Truck?!' but company officials say that will change once the prototype is refined and offered to a wider market than just street dining.
In the SXSW test, users registered their credit cards then downloaded single-use mobile coupons from a designated mobile website. The new card-linked coupons showed the discount on the receipt at the point of sale. Customers experienced instant savings with a swipe of their card at the food truck.
The beta was successful enough that the company plans a roll out of its credit card-linked mobile coupons later this year with several nation-wide retailers. Consumers simply enter their credit or debit card number and load selected discounts to their card. When purchases are made, either on-line or at a local store, the discount is automatically deducted from the total.
By 2014, industry insiders estimate more than 32% of all mobile phone users will redeem mobile coupons. The advantage for the retailer is the opportunity to capture consumer behavior for use in future marketing planning and placement. Merchants can market their product or service at the exact time that consumers are ready to buy.
The result is increased revenue, better brand recognition and ultimately a stronger ROI. Mobile coupons also strengthen local businesses in their constant battle against on-line shopping, bringing the deals to the consumer instantly and in storefront locations through their mobile phones.
See related articles:
Mobile Loyalty Programs for Business
Mobile Shopping Apps Changing the Way People Shop
Restaurant Apps For Mobile Ordering Provide a Satisfying Experience
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Stunning singers, soulful music & feelings of connection!!!
Honey and Stone is a collective of incredible musicians that love performing together. We bring our own brand of positive energy to every wedding and corporate event we play.
*DJ and MC services
*Event planning and management for weddings
*Our band sizes go from soloists and duos up to 8 or 9 piece bands
*Packages to suit your budget
*Full PA system with microphone for MC and speeches basic stage lighting
*Your choice of bridal waltz song that we will play live for you
*Customised song choices by you from our supplied set lists
*String ensembles and harp players (amazing at ceremonies) available
*We are happy to play gigs anywhere and everywhere. We love travelling!
The magic of music is so incredibly beautiful to all of us and we give our all to the performance of great songs.
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The strange case of why the Irish anti war movement never marched against the war in Libya
international | anti-war / imperialism | opinion/analysis Friday October 14, 2011 16:22 by still anti war
What is the story with the invisable 6 month war in Libya? Have the Irish suddenly become pro war unlike during the attacks on Afganistan and Libya when marches were organised and tens of thousands marched against wars to topple Saddam Husein and the Taliban. It seems like "regime change" is ok on this occasion
It seems to be a mystery why Richard Boyd Barrett and the Irish anti war movement didnt organise marches against the war in Libya? Unlike the first gulf war and the war that led to the toppling of Saddam Hussein and the occupation of Iraq when dozens of marches were held, not one march was organised against the Nato bombings in Libya. The Military assault against the Taliban regime in Afganistan was also strongly opposed by weekly marches and protests, so it seems to be genuinely puzzling for many on the left who have raised this issue as to why there was barely a peep out of the formerly very active individuals such as Richard Boyd Barrett on the issue of Libya.
Comments (25 of 25)
by Bill OBrien Fri Oct 14, 2011 17:20
The Irish anti-war movement has not demonstrated on the streets of Ireland against the war in the Middle East when so-called Irish regiments returned home. There has been gallant demonstrations of people in the Belfast area against these regiments but the Irish anti-war movement has been nowhere to be seen. The Irish anti-war movement is not the movement that it was at the beginning of the recent conflate in the Middle East and we must ask ourselves why?. Also we must ask ourselves why there was no demonstrations in England by RBBs parent organisation, when the bodies of soldiers are returned home, that too would fly in the face of the establishment and some people don't have the guts to take them on, it's left to a handful of Moslem people to do that, again the British left is nowhere to be seen, once more it's to near home.
by Jamie Fri Oct 14, 2011 21:15
You are correct Bill. There were no protests from the SP/SWP/PbP Irish Anti War Movement against the parading of British army terrorists returning from afghanistan being paraded through Irish streets
by occupy Sat Oct 15, 2011 11:33
You can't just go blaming RBB for this. Its everyone in the country. People see no point in marching when nobody listens to them. they just get cold and wet and ignored. So they don't bother anymore.
by Bill OBrien Sat Oct 15, 2011 15:44
So occupy, since you don't want to name yourself I can not call you by your name, so this new anarchist Magic Carpet Organisation that is camping Dame Street (or should I say non-organisation that is camping in Dame Street) is a new enlightenment. Well well I am pleased, but let me tell you that my generation in the 60s stop a War, the only generation to ever stop a War the Vietnam War. We did it the hard way, by organising demonstrating and matching , for us matching did work. Don't be to dismissive of the old ways, as yours have yet to be tested. I don't really want to put cold water on this new movement ,but in theory I do think that it will crashland like a hotair balloon, hopefully I will not be right on that, we shall see.
by opus diablos - the regressive hypocrite party Sat Oct 15, 2011 15:54
by occupy Sat Oct 15, 2011 19:06
"Don't be to dismissive of the old ways, as yours have yet to be tested."
by Bill OBrien Sat Oct 15, 2011 20:37
occupy the campaign to stop the Vietnam War took a hell of a lot of time, it was not confined to just matching. There was years building up organisation in both Europe and America massive demonstrations did take place, but a lot of hard work went on behind the scenes.In Schools and Colleges and places of work etc. The media was against us too, the establishment was also against us. We had to battle the same enemies that you have to battle, thousands of American would refuse to be called up to the army. There were no shortcuts, hard work determination and we stayed at it, after years of struggle and jail, being kicked around by the media and the police, in the end we succeeded, let's hope you have the stamina and good luck to you, we shall see. O just one other thing very few of us were smoke dopeing long-haired hippies, personally I have never even smoked a cigarette and never dope.
by occupy Sat Oct 15, 2011 20:54
Bill. no disrespect intended. I was not stating my own opinion in that hippy comment but merely stating what I understood to be the opinion of those in authority at the time.
by An Draighneán Donn Sun Oct 16, 2011 02:48
The plain fact is that the CIA has managed to totally outflank the Western Left on the invasion of Libya. And how did the do it? The oldest trick in fraudsters book - give the dupe his deepest and most heart felt fantasy. In the case of the Western Left, that was the sight of tens of thousands of people taking to the streets to overthrow an oppressive state power.
by opus diablos - the regressive hypocrite party Sun Oct 16, 2011 13:09
by opus diablos - the regressive hypocrite party Sun Oct 16, 2011 15:45
..it says it better than i can.
by left of midfield Sun Oct 16, 2011 18:01
I asked a couple of members of the SWP who were involved in the Irish anti war movement if they were going to organise some opposition to the daily heavy bombing (terrorist) attacks on Libya when they started months ago and I was told that it had been decided that the SWP would not actively oppose the war because Gadaffi was not a socialist. I replied that made no sense as neither was Saddam Hussein and the SWP and Irish Anti war strongly opposed the invasion of Iraq! They seemed to be unable to come up with any other reason and just kept repeating that Gadaffi was not a real socialist. I agree with Opus the term hippy has become a term of abuse as far as some on the left are concerned, I think the more orthodox one thinks it involves smoking loads of pot instead of doing really useful things like selling the party paper.
by Yankee Doodle Sun Oct 16, 2011 20:29
No mystery at all. We Americans have millions of rifles. And tens of thousands of well armed aircraft.
by An Draigneán Donn Mon Oct 17, 2011 03:51
The SWP \ anti war movement lost any credibility it ever might have had, when the English Queen came to Ireland. They had one poxy little protest - after the Queen had gone back to Farmleigh - and they refused to mention that fact that Ireland is occupied in any of their publicity material - their protest was against the invasion of Afghanistan and Gaza.
by anti militarism Mon Oct 17, 2011 10:43
The SWP feel that there is no longer a need to organise Anti War events because the SWP have an elected TD in Leinster House now. They still have marches when it suits them like last saturday when they organised a march to start one hour before the democracy now occupy dame st march started at. This did not work as the second march had been organised a month before the SWP one and was far bigger than the SWP march! Maybe people are seeing through the SWP at last.
by 2c Mon Oct 17, 2011 18:43
Notwithstanding a decision made by the Central Committee of the SWP to let the NATO attack on Libya run its course, this lack of opposition reflects how defeated and exhausted the anti-war movement in Ireland became....as Ireland continues to play a key role in the wars.
by internationalist Tue Oct 18, 2011 10:01
I also queried the total lack of action against the nightly bombings of libyan cities and I was informed by a member of people before profit and the swp that Muaamar Ghadaffi was a nationalist and that no trotskist should have anything to do with him. She then went on to urge me to join the SWP and to get involved in protests about Palestine. When I replied that much of the leadership of the Palestinians were also nationalists, she said that they were different to Libya because the 'workers' supported the Palestinian Leadership and the Libyan workers didnt support either Gadaffi or the armed Rebels. It was a very weak explanation of her position but she continued to say that this was the agreed position that had been decided by the committee, so I gave up arguing with her at that stage.
by opus diablos - the regressive hypocrite party Tue Oct 18, 2011 10:17
my policy is to save the arguments with the potential allies for common action till we have the mega-shit shifted(somewhere in the afterlife). Always look for the common ground, only way your case has a chance of them listening in turn. None of us has all the answers(not even Dustin).
by anti imperialist Wed Oct 19, 2011 13:22
Call me old fashioned but I still think internationalism is important. That is why it is important to ask questions of political groups that would have us believe that they should become our elected leaders. If these groups let you down in times of major crisis like a war then what would they do and how many promises will they break if they ever get into government?
The United left have questions to answer on Libya as well Irish Anti War they also stood idly by and organised no anti war activities in response to the imperialist attacks on Libya.
by opus diablos - the regressive hypocrite party Wed Oct 19, 2011 14:07
but its easy to sit back and hang all who dont implement our agendas. Unfortunately they too are flesh n blood, have time and energy constraints, and of course, agendas of their own.
by ordinary civilian Thu Oct 20, 2011 13:15
Some of the contributors above seem to be talking about the war in Libya as if it was already over or some type of long forgotten ancient war with nothing to do with what is going on at the moment. The "mistakes" that were made do matter and the reasons behind these mistakes are important. Heavy fighting has been going on in the town of Bani Walid for the last 6 weeks at least up to last monday or tuesday. The civilians who are holding out in Bani Walid are members of the Warfalla tribe which is one of the Libyan tribes that have consistently remained loyal to colonel Ghadaffi despite coming under heavy and unrelenting bombardment. The city Of Sirte is also continuing to resist the might of both nato warplanes and the rebels on the ground who are now very heavily armed. The resistance of the people of Sirte is dismissed by the western media including rte because if it the birthplace of Colonel Ghadaffi. In other words the civilians there are legitimate targets and it is open season etc. Obviously the city of Sirte and Bani Walid will not be able to hold out indefinitely and will be eventually be pummelled and bombed into submission while the western media, RTE and the "Irish anti war movement" either bury their heads in the sand or ignores the war and continue to look the other way.
by opus diablos - the regressive hypocrite party Thu Oct 20, 2011 13:21
of gaddafi either killed or captured wounded at sirte. IT wounded. Al Jazera morte.
by ordinary civilian Fri Oct 21, 2011 10:08
Events are very fluid and fast moving but It seems like Bani walid has finally fallen to nato and the rebels. Large areas of Sirte were still managing to hold out up to yesterday at least but it seems that Colonel Ghadaffi tried to withdraw and retreat into the desert but his convoy was attacked from the air by french war planes. The yanks claim one of their unmanned drones also attacked the convoy and brought it to a halt. The rebels then claim that the colonel tried to escape in a drainage culvert and that they shot him in both legs. there is footage of him being carried wounded to a truck where he was executed by a bullet being fired into his head at close range. That will prevent too many akward questions coming up in any kangeroo court or him having to have a heart attack like milesovich had in the Hague! Rte and the tabloids are really gloating in their coverage and using headlines like "Mad Dog" etc. The silence from the United Left and the Irish anti war movement etc is still deafening maybe disgusting would be a more fitting word.
by An Draigheán Donn Fri Oct 21, 2011 12:01
If you ever hear from any of these snivelling cowards again, just laugh in their faces and tell them to go burn Israeli flags in Daddy's back garden. They are no anti war movement. They are just self serving pro-politicians.
by opus diablos - the regressive hypocrite party Fri Oct 21, 2011 15:40


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Graphene Sieve Converts Seawater Into Drinking Water
Science & Tech / /
Water may cover most of the planet's surface, but because of the salt, it is not drinkable. However, researchers at the University of Manchester have developed a membrane of graphene oxide with equally and properly distributed pores, which can filter the seawater in order to remove the salt from it.
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Source: BBC


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I came across the sweetest little first birthday party a couple weeks ago. Vintage inspired! I know right? Talk about luv at first sight.
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Want to see more on this party? Please visit Meribeths blog.
images via http://www.jmalahy.com/
Thank you to the Malahy family
for allowing me to share this here :)