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From surviving the internet to how Hollywood gets it right (and wrong), Garry Scobie, University of Edinburgh deputy chief information security officer (CISO), is taking a creative approach to educating staff and students about information security. He describes how he's turning the need for security awareness into a tool to help change the organisation's security culture.
"We can spend a fortune on technical controls or write all the policies and procedures you can think of but it takes just one person to be phished to compromise the network,"
says Garry Scobie, deputy CISO at the University of Edinburgh. This year he has embarked on a major campaign to raise users' security awareness across his university's many departments, schools and campuses: no small task.
"We're a large university, among the top in the world for research, and we're a major employer. It makes us an attractive target for hacking and other attacks.
We're potentially subject to data theft of staff and students' personal information for financial gain, because we've got student fees and large employer contracts with third parties.
And there's the potential for espionage. We hold valuable intellectual property: you name it and it's probably being researched here. We're a prime target."
And the biggest security threat?
"It isn't DDoS. We use Jisc's mitigation for that, which has proved worthwhile in protecting our organisation. It's phishing. And ransomware. And, most importantly, the lack of awareness they exploit. It's that lack of awareness that is the biggest threat."
Which is why Garry has set out on a major programme of education in security awareness.
Getting the message out
"The first question is how do we educate people in the sort of environment we have here within the university: very open, very collaborative, very complex?
People are overloaded with the sheer volume of data and messages they receive daily, and my message about being security aware is just one more thing they have to process.
So how do I get our message through, how do I make it stand out among everything else? Then how do we change the culture? How do we embed security awareness so it becomes a norm for the organisation?"
The current infosec approach started with an assessment of the security culture it sought to influence.
"We got a third party in to hold focus groups across the schools and business units, looking at eight themes: empowerment, awareness, values, behaviours, adherence, accountability, responsibility and cultural norms.
It was right across the board, with participants from all the schools and business units, plus students, so it was well attended. And it was really very useful."
The exercise provided a great deal of feedback about the current state of the university's attitudes towards security and supported the direction Garry was taking.
"We have established a security working group with cross-school representation and business unit representation. And this representation is helping to push things forward.
We intend to trial a security champions network and plans for this are now taking shape."
Empowering people
It is intended that security champions will receive training and then be in a position to help push awareness and understanding about information security, backed up with the support of the infosec team.
"One of the biggest things that came out of the focus group work was that people wanted to feel more empowered regarding security and be able to do the right thing. So our focus has become 'our users are our best defence' and we foster an environment that encourages people to speak up and point out, and challenge.
We've got a no-blame culture. If people make mistakes or see security issues or breaches, we want them to be upfront and tell us, and then we work on how we're going to fix it."
But how does Garry communicate his messages across the university? The infosec team get out of the office and talk to people.
"We do a great many presentations and talks. We've been doing this for about 18 months, going round, turning up, speaking and engaging with many different people across the organisation."
Medieval castles and Victorian fan language
The number of requests for talks is increasing as people become more security aware ("it's great that people are starting to take on board what we're saying, invite us in, and we're starting to create a buzz"), and they are also proactive in adding security presentations to existing events, with a penchant for devising creative talks: "basically we're looking to make it fun.
"At the university's week-long Festival of Creative Learning, where classes stop and students have the opportunity to do something different and creative, last year my colleague David taught information security based on a theme of medieval castles. That was different and a great thing to do.
This year we included content about Victorian fan language as part of a talk on the history of pre-digital encryption. It was a hugely popular talking point.
It was a different tone and that got people looking at how we secure messages, the need to encrypt, and how you encrypt, and why it came about. We approached what was seen as a dull topic in a fun, interactive way and that gets you noticed. We also had one of our team present a Shakespearian sonnet on data protection legislation to the event organisers at the Festival of Creative Learning. It broke the ice and built engagement with that group.
You've got to be enthusiastic. If people think you're jaded with information security, it's going to come over in what you're saying and how you're approaching it. You need to make it interesting and entertaining, while being accessible and practical."
Where Hollywood gets it right and wrong
The pair also team up with existing training programmes. For the last year, the university's digital skills programme, originally conceived to teach skills around PowerPoint, Word, Excel and similar, has included information security as a digital skill. And this year the university's fraud awareness week, aimed at finance staff, will include information security.
"We also have a security awareness week: a whole week focusing on information security. This year, I'm doing 'Cybercrime in Hollywood' as the keynote.
I'm asking, what is cybercrime, what is hacking, and then looking at how cybercrime is portrayed in the movies, showing where Hollywood has done it badly and also where they're starting to do it well. And then I'm finishing the talk off by showing what the reality of cybercrime is.
It also creates an opportunity to tackle the image of what we do. It's not about people with hoodies and dark glasses sitting in basements, it's not all dark, shadowy and complex. We need to get away from that. We need to be approachable, we need to de-mystify in order to get people on board."
Garry and David also do sessions on surviving fraud and social engineering, why information security is important, practical encryption and ransomware.
"Additionally, the University provides a MOOC (massive open online course). It's a three-week online course that helps you develop your digital footprint, your online presence, and looks at the need for managing your privacy and balancing that with doing professional networking."
Engagement is key
The infosec team provides question sets for projects looking to procure services to ensure "all the right security questions are being asked at the start of a procurement and not at the end", and a range of guides, including "top tip" flyers. And to ensure they're engaging well with students, they make the most of their student interns.
"We ask them what they think, how's that coming over? If you're not engaging the next generation then you're storing up trouble for the future."
Engagement, and not just with students, is one of the keys to making the programme work – particularly through partnerships within the university. This will be crucial to the success of the security champions initiative and to encourage people to complete the on-line training and also attend face-to-face sessions. But it isn't always plain sailing.
You need to get buy-in from the top and this is critical to success. Sometimes this has been achieved by staff attending my talks, then they tell the senior team and then the senior team invite me in. So, it's not just about a top-down approach. Spreading the word and involving everyone is key here."
As a result of so much activity, awareness is demonstrably increasing.
"A couple of years ago, security wasn't thought about much and, if considered, it was often at the end of a project. We're seeing a big shift now, right upfront, right at the start. It's great. But we need to ramp it up.
If we suddenly go, 'Oh we're making a difference, we can ease off now,' then we'll lose the momentum. We've got to keep pushing on and look for new ways to do things.
The attackers are going to keep changing tactics, and so we have to keep responding to different kinds of threats. That's really important."
Garry on spears and whaling
Targeting academics
We've had spear phishers target our academics in a clever way. After signing up for a legitimate-looking conference, they receive a reply saying there's been a problem with the registration process, with an attachment included. The attachment is genuine: no malware is involved in the scam. Instead, it's a form where they're asked to fill in their personal details to get discounts on local hotels. The answer is to check elsewhere for the validity of the conference, rather than assuming that plausible conference links are genuine.
Spear phishing commonly targets key, relevant personnel for urgent payments. Mandate frauds, fake websites, payments to fake supplier bank accounts, spoof invoicing: they're all regular. We have internal controls in finance to block these and people are constantly on their guard, as such attacks are attempted on a regular basis.
We have heard of students giving money to fake money advisors, lottery scams and accommodation scams, especially at the start of the year and especially for overseas students who can be taken in by the promise of "cheap accommodation".
We see certain compromises, such as bitcoin miners being installed. There was a tendency for people to think that's fine: "It's just a bitcoin miner." But bitcoin miners installed in an organisation will search for vulnerable servers and systems on the network and launch attacks against those. Failure to patch impacts on everybody within your organisation and not just the person who has missed a patch.
Freedom of information requests
Freedom of information can offer an attack potential. We have a legal requirement to respond to cyber issues and questions, but we have to be very careful about what we say and how we say it because you could be leaving yourself open to further attack as a result of information you give out.
Tip: check your online profile
When academics are personally targeted in whaling attacks, we get calls saying, "How did they know all this personal information about me?" But if we look at their academic online profile, we'll find it's full of useful data. Their biography is there, their teaching, their PhD supervision, what research, what projects, who they've been working with, what they've published.
Clearly, we can't expect people to hide away, but they have to be aware that the phishing attempts on them are based on data and information they themselves put out. People need to keep that in mind and be vigilant during all correspondence.


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As mobile usage continues to rise unabated, it is imperative that businesses establish a solid mobile marketing strategy. To help you stay ahead of competitors and drive traffic to your site, we've put together a list of mobile trends to keep up with this year:
1. Chatbots
Chatbot technology offers businesses a new way to interact with customers using artificial intelligence. Eliminating the need for human customer service staff, chatbots can answer questions, place orders, collect information and make reservations. They're also great for conducting customer surveys to inform your marketing strategy. Ensuring that you offer a simple mobile application to host your chatbot is a great way to stay on top of this trend.
2. High-quality content
Content marketing has been an important part of digital marketing for a while now, in part due to the role it plays in search engine optimisation (SEO). As the number of people reading content on their mobile devices continues to grow, however, businesses are under increasing pressure to come up with engaging content that keeps people hooked.
In this way, you should aim to produce content that offers value to your customer base. It should be easy to read and be optimised for a pleasant mobile experience.
3. Voice search
Voice search is a very different process to traditional, typing-based search. Indeed, voice searches tend to be longer than typed searches and are usually location-focused. As the number of people using voice search continues to grow, therefore, it is important for companies to optimise their marketing strategy to accommodate this trend.
4. Mobile wallet usage
Mobile wallet applications are becoming increasingly fertile marketing platforms. This is because most mobile wallets allow brands to set up their own loyalty schemes. The more customers shop with your company using a mobile wallet, the higher their rewards will be. Offering this kind of incentive is a great way to drive traffic.
5. Cloud-based mobile applications
Cloud-based mobile apps are great for increasing customer engagement. Indeed, they allow for special features such as loyalty schemes and easily-accessible content that can boost trust in your brand.
6. Blockchain technology for app security
Blockchain has the potential to tighten the security of mobile apps in a number of ways. Indeed, its decentralised framework allows for greater data transparency as original data cannot be altered without other users noticing. It also protects against password leaks and increases identity protections.
7. App store optimisation
Optimising your brand's app to push it further up the app store rankings is becoming increasingly important in today's digital landscape. Similar to SEO, it requires companies to choose keywords carefully, boost app functionality and think about technical factors such as the app's size.
Mobile marketing is becoming an increasingly diverse field. Whether you're a fashion retailer or a restaurateur, coming up with a solid mobile marketing strategy that incorporates at least some of the aforementioned techniques is important if you want to stay ahead of competitors. Get in touch with Tmob to find out how we could help bolster your mobile marketing strategy.

subset: commoncrawl


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Thanks for your interest in Constant Contact and Squarespace!
I'm currently working on a detailed video to get you the latest information on this…
But in the meantime…
Checkout the best ClickFunnels offers, benefits, and features below.
In this day as well as age, the method your organisation operates online can make or break you.
How do most businesses currently have a visibility online?
The fact of the matter is, however, that websites have actually considerably evolved over the past decade – and also the techniques of old are not functional for modern service.
In the past, it would be sufficient to have an easy internet site with a web page, services, prices, regarding us, and also call web pages.
A possible consumer would certainly go to your site, scroll about, visit the various pages and consume web content as they please.
However, if you are a business spending any kind of cash on advertising, you intend to regulate exactly what consumers are learning more about on your site, present deals at the right time, as well as take full advantage of the revenue you make from each individual.
How does one attain this?
Utilizing sales funnels.
Enter ClickFunnels
ClickFunnels is the simplest way making high converting sales as well as advertising funnels.
It is an unique tool produced particularly to transform potential clients right into customers.
It actually is an all-in-one service to create sales funnels as well as consists of touchdown web pages, email combination, payment, webinars, membership websites, therefore much more. No surprise it has promptly come to be a favored device for marketing professionals.
Below is my comprehensive ClickFunnels Evaluation, consisting of preferred functions, pricing, pros/cons, and contrasts against rivals.
Constant Contact and Squarespace: However First, Just What Is a Sales Funnel?
Sales funnels (also called marketing funnels) are multi-step campaigns that are developed to relocate potential leads via your sales process, and transform them right into customers.
Picture a real-life channel. On top, you put fluid in, which limits in the direction of one taken care of location.
In sales, a similar event takes place. At the top, visitors arrive at your website, but not all that go into make it from the other end as buyers.
Many points have to happen from the time a visitor enters your funnel, to the moment they take action and also effectively complete an acquisition.
By breaking down the consumer's trip right into smaller sized actions, you could be much more precise about exactly how when you present an offer to your target market.
The comprehensive steps in a channel may look something similar to this:
- Unqualified lead arrives at touchdown page
- Page communicates the very first offer (something complimentary to accumulate an email).
- As soon as e-mail is accumulated, primary offer is pitched.
- Lead ends up being a paying customer.
- Even more email communication delivering customer value.
- More connection building
- Repeating sales.
ClickFunnels also has a graphic that discusses this in an easy way:.
Exactly what is ClickFunnels?
As pointed out previously, ClickFunnels is the most effective sales funnel software program around today.
The business makes the vibrant claim of giving you every little thing you have to market, sell, and also deliver your items online – and also they definitely provide.
A typical channel will certainly make use of an opt-in web page (to accumulate e-mail addresses), an e-mail vehicle responder (to send e-mails to your consumers), plus an extra sales web page with some material and an order form, potentially complied with by added web content, a subscription website, etc
. Formerly, you would have to use various systems as well as tools to complete all these tasks such as:
- Develop a site
- Locate Hosting
- Locate an autoresponder service
- Locate subscription website software application
- Discover split-testing software … etc
But ClickFunnels deals with whatever with their system. You not just conserve a lots of loan by not having to acquire different products/services, yet you also prevent the technical mess of having to establish whatever up, and can focus on just what's actually important – expanding your service.
ClickFunnels supplies a Totally free 14-Day Trial, so you reach explore the device as well as actually see if it's ideal for your company.
Preferred Functions
* Promptly Develop Pages Making Use Of Templates as well as Elements *.
Prior to getting too far, it is necessary to understand that a channel is a collection of pages put together in a critical order, with the goal of transforming as many prospects right into clients. And a web page is merely a collection of numerous elements created to obtain someone to take a specific activity.
ClickFunnels uses even more than 50 different components in order to help you develop the perfect page. The editor is exceptionally easy to make use of and all you have to do is drag and also drop various aspects on to the page, as well as upgrade the text as well as look to fit your demands – no coding skills needed!
ClickFunnels likewise makes your life much easier by offering you with a ton of totally free templates.
Actually, ClickFunnels offers over 37 sorts of pages for you to mix and also match with. These are broken down into the adhering to 10 groups:
- Presell Pages: Study Web Page, Write-up Page, Presell Page, Clickpop Page
- Optin Pages: Press Web Page, Reverse Capture Web Page, Lead Magnet, Promo Code
- Thank You Pages: Thank You Page, Deal Wall Surface, Bridge Web Page, Share Page
- Sales Pages: Video Clip Sales Page, Business Letter Page, Product Launch Web Page
- OTO Pages: Upsell Page, Downsell Web Page
- Order Forms: Two Step Order Page, Standard Order Page, Video Clip Sales Letter Order Page, Sales Letter Order Page, Product Release Order Page
- Webinar Pages: Webinar Enrollment Page, Webinar Confirmation Page, Webinar Program Room, Webinar Replay Space
- Membership Pages: Gain Access To Web page, Member's Area
- Affiliate Pages: Accessibility Web Page, Affiliate Location
- Other Pages: Application Web Page, Ask Web Page, Store Front, Web Page, Hero Page, Hangout Page, Live Demonstration Page
The pre-built templates are completely adjustable, and also are exactly what most customers utilize.
You are able to select a template, edit or replace the aspects with your very own, as well as your brand-new web page prepares to go.
You can additionally connect any kind of channel you produce with your very own e-mail advertising solution (if you don't make use of the one consisted of in ClickFunnels), as well as utilize the ClickFunnels integrated in billing system.
This is also a blast to mention that ClickFunnels offers extremely valuable and also understandable training video clips when you first sign up. I highly recommend experiencing those since they promptly allow you to make use of the tool at its full capacity, and also you'll have extra enjoyable messing around. Constant Contact and Squarespace
* Create One-Click Membership Websites *.
One of the most effective attributes with ClickFunnels is the capability to conveniently create subscription websites and also deliver content to your target market in one location.
Your membership website will come full with enrollment pages, membership gain access to pages, and content web pages which you can easily lock or drip feed to your clients according to acquisitions they made in your funnel.
ClickFunnels subscription websites permit you to send out e-mails, conveniently manage your e-mails, and also build an area all while eliminating the tension that's associated with other options such as Kajabi, or WordPress systems.
It's truly convenient to not have to buy a separate software application or plugin to produce membership websites.
* Email Integration & Actionetics *.
With every funnel comes email list structure chances.
ClickFunnels sustains e-mail assimilation with all the significant email automation platforms such as:
- Active Campaign
- Aweber
- Constant Contact
- ConvertKit
- Drip
- Get Response
- Hubspot
- InfusionSoft
- Mad Mimi
- MailChimp
- Market Hero
- Ontraport
- Salesforce
- Sendlane
- And others
Nonetheless, ClickFunnels also has their very own powerful automation device called Actionetics.
Although you could develop, routine, and provide e-mails similar to any other email marketing system, Actionetics is so much extra.
I like Actionetics due to the fact that it not just replaces your email marketing but messenger marketing and also SMS advertising and marketing softwares too. This takes automation to an entire new degree and also aids you interact the best message to your customers, exactly when they require it. A video introduction of Actionetics will be offered even more listed below.
* Payment and Payment Combination *.
A fantastic attribute within ClickFunnels is the capability to gather all the billing details from your clients precisely your sales page. Selling is made so much simpler when customers don't need to leave your website.
ClickFunnels incorporates with major payment gateways such as PayPal, Stripe, as well as InfusionSoft, among others.
ClickFunnels Pricing.
While you could begin with the Free 14-Day Test, there are three various rates alternatives with ClickFunnels:
- $ 97/month.
- $ 297/month.
- $ 997 mass discount rate plan (advised).
I'll explain for every of these strategies below.
1. ClickFunnels Criterion Plan – $97/month.
The standard strategy consists of all the attributes you would require within ClickFunnels, but with restrictions on the variety of funnels (20) and also pages (100) you can have in your account, in addition to the amount of site visitors (20K) can see your web pages each month.
You additionally do not obtain advanced capability such as ClickFunnels very own email advertising and marketing and associate monitoring tools.
2. ClickFunnels Etison Collection – $297/month.
This plan consists of all the bells and whistles of the conventional strategy, with no constraints. It likewise has two added products produced by ClickFunnels called Actionetics (e-mail advertising and marketing) and Backpack (associate management system).
In Actionetics – you could take care of all your calls that register for your listing, send e-mail programs, and develop a host of other automations. Constant Contact and Squarespace
The distinction between the two plans actually is the constraints, as well as Actionetics/Backpack. If you are a fundamental user as well as don't expect to utilize more than 20 funnels in your account – the Requirement Plan need to be adequate.
Nevertheless, if you plan to have an affiliate program or intend to keep your e-mail marketing within ClickFunnels as well as not utilize a third party software application, the Etison Suite is for you.
You can always start on the lower plan as well as upgrade if needed.
3. Funnel Hacks System – $997
For anyone that's serious regarding their organisation, the ClickFunnels Funnel Hacks System is the offer of the century.
The $997 Funnel Hacks System has robust training programs bundled with 6-month accessibility to the ClickFunnels Etison Collection.
This is an incredible bargain since beyond this program, 6-months of Etison Collection alone would certainly cost you $1782.
Not just are you saving $785 however you're obtaining a lots of trainings and also overviews of help you get one of the most from ClickFunnels!
ClickFunnels Advantages And Disadvantages
- Creating funnels is extremely straightforward, very easy, as well as quick
- All-in-one system with every little thing your business needs to win
- Split testing as well as conversion tracking consisted of
- Email combination with all of the significant e-mail autoresponder platforms
- Repayment handling capacities within ClickFunnels
- ClickFunnels is always adjusting as well as upgrading to the moments
- There is always sustain readily available (whether online or otherwise).
- Incredibly energetic Facebook Group Area.
- Free 14-Day Test – permits you to attempt it run the risk of complimentary.
- As outstanding as ClickFunnels is, it absolutely is not an inexpensive service as well as requires a continuous membership to utilize
- Assistance isn't always the fastest and also might take from 1 min to 24 Hr depending on the problem.
ClickFunnels versus Everyone Else.
Many individuals ask exactly how ClickFunnels compares to various other touchdown web page building contractors such as Leadpages, Unbounce, and also Infusionsoft.
Generally it's not really a reasonable comparison because each of these devices stands out is one location or the other.
The chart above gives a complete analysis – but I'll highlight some of the significant contrasts listed below.
ClickFunnels vs Leadpages
Before ClickFunnels, Leadpages was the big dog.
Leadpages is simply a lead capture software – absolutely nothing even more. You could develop landing web pages, lead boxes, collect leads … that's virtually it. Additionally, the Leadpages templates are additionally restricted on customization.
ClickFunnels is even more flexible – it's a lot easier to make use of and also does so far more compared to produce lead capture web pages.
Basically, Leadpages is really just a touchdown web page contractor, while ClickFunnels is concentrated around developing very incorporated funnels.
ClickFunnels vs Infusionsoft
Infusionsoft is not a touchdown page or sales page home builder. It has a few of that capability built it, yet that's not exactly what it's understood for.
At it's core, Infusionsoft is a CRM platform – one that allows you to handle your whole client database. ClickFunnels has this capacity with Actionetics, yet it's not virtually as progressed as Infusionsoft.
Infusionsoft is likewise extremely expensive as well as pressures every brand-new customer to pay $2000 for a mandatory kickstart training plan just to learn ways to make use of the intricate system (which is infamously hard to use).
ClickFunnels Associate Program
There are 2 primary paths individuals go down as ClickFunnels users.
Those that opt to make use of the device for their company – in hopes of eventually attain the Two Comma Club (over $1M in revenue).
As well as those that want making easy earnings as a ClickFunnels Affiliate and also winning the Dream Vehicle Competition (where they pay $500/$1000 towards your desire car if you reach 100/200 active month-to-month signups, respectively).
With a whopping 40% month-to-month persisting compensation, ClickFunnels quickly has one of the best affiliate programs of any type of system available.
That's right – you make money a continuous 40% compensation on every affiliate signup you make with the ClickFunnels Affiliate Program. Yet, what does that actually relate to?
The standard plan is a $97/month investment as well as the Etison Collection strategy is a $297/month investment. as a result you make $38.80 each basic strategy and also $118.80 per Etison Collection plan … each and every month!
Usually, every 100 signups will certainly bring in $4000/month in associate compensations (basically relying on the amount of Etison Plan individuals remain in there).
Click on this link to read more about coming to be a ClickFunnels Affiliate.
The Bottom Line
ClickFunnels is by far the greatest system if you are looking to quickly develop high transforming sales funnels.
Since it was constructed from the ground up to be the most effective sales funnel home builder, it beats out every one of the competition because respect.
On the surface, it may not be the cheapest product out there – but if you use it to its full capacity, your business will certainly become more rewarding and also you will certainly conserve money from not needing to make use of various other devices. Constant Contact and Squarespace
If you've read this much into my ClickFunnels Evaluation, I suggest you see for yourself with a Free 14-Day Trial below.


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Im bought CS:GO 3 days ago.
When im open the game, in the middle the "news" are loading...
After im open the game, 4-5 second, the game is crash and "CS:GO.exe stopped working".
But if i immediately clink to the "GAME" after i open, not crash the game.. So, i think cause of the error the "News" in the middle..
So.. what should i do?
Please help.
I didn't find the right solution from the Internet.
https://www.hltv.org/forums/threads/579 … p-help-pls
Promotional video service


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Lao People's Democratic Republic is located deep in the Southeast Asian region. With an area of 236,000 km2, the entire territory of Laos runs along the Mekong River, with 8 common borders with 5 countries with a total length of more than 4900 km.
The East borders the Socialist Republic of Vietnam has a borderline length of 2069 km. The west has a common border with Thailand of about 1600km, including two strips of land on the right bank of the Mekong River. The current Laos – Thai border is due to the colonial distribution between French – British colonialists in the middle of the nineteenth century, from 1902 to 1945 in the past. The Northeast borders to the mountains of Yúnnán China with a borderline of 505 km. The South borders to Cambodia, with a long border of 535 km, running from the mountain range Dangrek comes near Truong Son, the northwest borders Myanmar with a 236 km long border.
Laos has diverse terrain, including mountains, plateaus, valleys and plains. Hills and plateaus occupy 3% of the whole country area and concentrate mostly in the North. From the Namka river or more, it is the northern part of Laos, where there are overlapping mountain-layer mountains, the highest Phou Bia peak in the country (2,817m). From the border to the northeast and northwest of Laos, there are two large mountain ranges running northeast-southwest and northwest-southeast and gradually descending, forming a chain of Houaphanh plateaus.
Between the East and West mountain ranges in the North is Xiengkhuang plateau with the height from 1,200 to 1,500 meters above the sea surface. This is the largest plateau in Laos, all the East, West and North are covered by mountains. On the plateau, there are dense forests, pine forests and large grasslands. Between the plateau there are some small fields of fertile soils such as the Xiengkhuang plateau, Ban Ban, Muong Pa …
The giant stone jars and stone tombs stand to this day in plateau Xiengkhuang are proofs that this place used to form a population center and a period of early culture. Plateau Xiengkhuang is an important source of water for the tributaries of the Mekong River. In the plateau, there are many precious minerals such as iron, copper … unexploited.
The jar field of Xiengkhuang province were the place where many of the most fierce battles of Lao troops were fought against the reactionary forces and the US Air Force. It can be said that jar is one of the most famous places associated with the history of liberation and struggle of the people of Laos.
Central Laos has two lower plateaus: Khammouane and Xavanakhet. Khammouane Plateau has tropical forests that are famous for a variety of precious timber such as along the Nam-Thon and Na-cay rivers. Khammouane plateau also has large reserves of tin, lead, copper ore … (Tin-neng tin mine, Phonbou has been exploited).
Located between Khammouane limestone plateau and Bolaven plateau in the south is Xavanakhet plateau. This is the lowest plateau of Laos with the height from 200 to 400m, there are many arid laterite areas, sparse forests with many kinds of low quality wood developed. Only in wet land areas, there are tropical forests and densely populated villages such as Muong Seon, Muong Phin, Pha-lan and Do-hue.
Going south is Bolaven Red Plateau with elevation from 800 to 1,000m above sea level, rising up in the middle of the southern plain of Laos. The soil is fertile, cool climate, sunny and sunny, the Bolaven plateau is an ideal area to grow industrial crops such as coffee, tea, rubber, kelp and other plants. other fruit. On the plateau there are dense forests, large grasslands like in Tha teng, Xa la van … all year round, this is the habitat of the wild animals of southern Laos, especially deer, deer. Bolaven plateau is also the place to store water and water resources of the two major rivers in southern Laos, namely Se Pon, Se Kong and other archives.
Valley, plain is the third type of terrain in Laos. Although the area is not as large as the mountains and hills, the plateau has a very important role in the formation and development of the people of Laos. These are densely populated areas and developed agricultural production. Most of Laos' economic, cultural and historical centers were soon established in all regions of this type of terrain. Along the Mekong River, from the North Pole to the Northern part of Vientiane is a series of narrow delta deltas located between the foothills and the mouths of large and small rivers such as Muong beautiful, Huoi-sai, Raffng Xayabury, Namkha


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Need to build your corporate identity? Did you know that most official documents for taxes, reporting, corporate bank accounts and more, require you to supply a Federal Employer Identification Number (EIN)?
An EIN (also called a Tax Identification Number) is a very important, nine-digit number that is assigned by the IRS and used to identify taxpayers that are required to file various business tax returns. A business federal tax ID number is required for all business functions such as opening a bank account, hiring employees, obtaining a loan, etc.
If you have a corporation, partnership, non-profit corporation, trust, sole proprietorship or other business entity, you need a Federal Employer Identification Number. This business federal tax ID is essentially your corporate social security number and is the number the IRS uses to track each and every corporation. Remember, an EIN is for use in connection with your business activities only, and you should have only one EIN for a business entity.
Do you want to avoid dealing with the IRS when applying for an EIN? If so, NCH will obtain and file all the necessary paperwork you'll need to get a federal tax ID. For your convenience, once we obtain your EIN, a copy of your application will be enclosed in your corporate record book with comprehensive handling instructions.
If you would like for NCH to handle all the paperwork to get a federal tax ID number, please call 1-800-508-1729 to get started.
The newly released 5th Edition of The Nevada Edge is packed with everything you need to know about the benefits of launching your business in Nevada. Download your copy now!


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The Targeted People Report
Grab your Targeted People Report here: Just click the link or image and you will be all good to go!
NOTE: It is highly suggested you "save as" or download this report and then open it up to maintain full functionality of the links and resources included inside so that they may open in a new window and that you do not lose your place while reading.
Click Here to grab your Report (or right click and "save as etc.) TargetedPeopleReport_MagneticSponsors
Unannounced Bonus: Now you get access to the Audio of this report as well! Just click the play button and sit back and learn the way to building your list starting today. (This is the audio of the original version which was slightly shorter than the updated provided PDF)
It is all up to you now and how you...Take Action TODAY! Use these resources to be able to Duplicate what you just experienced over the last 20-25 minutes from opting in, through listening to my report to getting your first message from me!
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Trump Team Wins Five-Day Ceasefire from Turkey, Followed by Permanent Ceasefire
Oct. 17, 2019 (EIRNS)—After more than four hours of negotiations, U.S. Vice President Mike Pence and his team got Turkish President Recep Tayyip Erdogan to agree to a five-day ceasefire to allow Kurdish forces to withdraw from a 20-mile buffer zone to be established in Syria south of the Turkish border. Although the Kurds were not party to the negotiation, Vice President Pence said they had signed on to it.
Pence said the Turkish ceasefire would become permanent once the Kurdish forces withdrew, and that U.S. sanctions against Turkey would end once that permanent ceasefire was in effect, according to the White House transcript of his remarks today.


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Main dishes cost around: $30
At this chic bar and bistro, Singapore diners can experience la dolce vita (the good life, that is). Located in ION Orchard on Orchard Turn, just off of Singapore's buzzing Orchard Road, Gusto serves up delicious Italian cuisine alongside wines, spirits and cocktails, in an al fresco setting. To snap up one of the best tables, make a reservation in advance.
It was pretty hard to get the attention of the staff, but food was decent and so were the prices. Nice place to sit and chill, great for catching up with friends.
Mushroom risotto is cooked very well, but the seafood squid ink pizza we ordered tastes bland. Service definitely needs improvement. It wasnt so busy at lunch time but the staff seems to be rushing when we got there.
At Singapore's Gusto, located only a stone's throw from Orchard Road, you could sit inside in the stylish bar or head to the outdoor dining area and dine al fresco, surrounded by luscious greenery. Begin your meal with some mozzarella balls before moving on to the main affair. You'll find all of the Italian classics on the menu, from pasta and risottos to rustic meat and seafood dishes. We recommend the sea urchin risotto or the squid ink vongole with clams and a white wine sauce, while pizza lovers will be delighted with the range of woodfired offerings available.
Try the pizza burratas, a thin and crispy base loaded with basil pesto, gorgonzola, scamorza, mozzarella and parmigiano. Pair your meal with some Italian wine, or go for one of Gusto's handcrafted cocktails, and finish it all off with an Italian favourite like the tiramisu, or some pear tart tartin. Located inside ION Orchard on Orchard Turn, a trip to Gusto is the perfect way to round off a day spent shopping in the area, or for a special evening out in the Orchard Road area of Singapore.


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As organizations undergo continual change, HR leaders play a pivotal role enabling their organizations to anticipate, plan, and profit from change. This course introduces the student to theories and practices of organization development and change leadership. Such leadership requires competencies of identifying and framing challenges, consulting with clients, researching solutions, creating, implementing, and evaluating action plans. Through study, practice, and application, students will gain knowledge and skills to foster change, innovation, and the adaptability of an organization.
This course is not currently scheduled. Please contact the concierge to learn more.


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Chapter 3: Introduction to Optimization, contains a brief overview of the legacy mathematical programming procedures in SAS/OR software and highlights the need to transition in the near future from these legacy procedures to the newer OPTMODEL family of SAS/OR mathematical programming procedures. This chapter also provides an introduction to optimization and the use of the legacy optimization tools in the SAS System; it describes how to build input SAS data sets (directly or by synthesizing multiple data sources), use the legacy procedures to identify optimal solutions, and construct reports to communicate optimal decisions. Following this introductory chapter, the next four chapters describe the LP, INTPOINT, NETFLOW, and NLP procedures.
The following list summarizes the types of information provided for each procedure:
provides a general description of what the procedure does. It outlines major capabilities of the procedure and lists all input and output data sets that are used with it.
Getting Started
illustrates simple uses of the procedure using a few short examples. It provides introductory hands-on information for the procedure.
constitutes the major reference section for the syntax of the procedure. First, the statement syntax is summarized. Next, a functional summary table lists all the statements and options in the procedure, classified by function. In addition, the online version includes a Dictionary of Options, which provides an alphabetical list of all options. Following these tables, the PROC statement is described, and then all other statements are described in alphabetical order.
describes the features of the procedure, including algorithmic details and computational methods. It also explains how the various options interact with each other. This section describes input and output data sets in greater detail, with definitions of the output variables, and explains the format of printed output, if any.
consists of examples that are designed to illustrate the use of the procedure. Each example includes a description of the problem and lists the options that are highlighted by the example. The example shows the data and the SAS statements needed, and includes the output produced. You can duplicate the examples by copying the statements and data and running the SAS program. The SAS Sample Library contains the code used to run the examples shown in this book; consult your SAS Software representative for specific information about the Sample Library.
lists references that are relevant to the chapter.


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- Home >
- Hand Tools >
- Axes, Adzes & Draw Knives >
- Axes & Adzes >
- Bahco Standard Hand Axe
The Bahco HGPS hand axe is very much an all round general-purpose axe, with a thin wide blade for a clean cut. Curved ash handle, secured by a jagged carbon-fibre wedge. Suspension hole for easy storage when not in use.
|Head Weight
|0.8 kg (1lb 12oz)
|Nett Weight
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|Overall Length
|380 mm


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Clark County has scheduled two public meetings to introduce the proposed rural growth plan alternative.
The public meetings are scheduled to provide information and request citizen feedback on a newly revised proposal for the rural component of the next growth management plan. The meetings are to be held in an open-house format, and are scheduled for the following dates and times:
Monday, November 16 at Hockinson High School, 16819 NE 159th Street, from 5:30 to 7:00PM, and Tuesday, November 17 at Ridgefield High School, 2630 S. Hillhurst Road, again from 5:30 to 7:00PM.
In addition, the Planning Commission will hold a public hearing at 6:30 PM Thursday, November 19 to receive comments and develop a recommendation to the Board of County Councilors regarding the latest proposal for updating the growth plan. The hearing will be on the sixth floor of the Public Service Center, downtown at 1300 Franklin Street.
Four alternatives are now under consideration as the Board prepares to select a "preferred alternative" as the basis for an environmental impact statement (EIS).
Alternative 4 was revised by the Board during a work session on November 9. It is posted online at www.clark.wa.gov/thegrid/. Additional materials are also available online at www.clark.wa.gov/Planning/2016update/index.html.


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Technology providing an eye for the rest of the world.
The American Red Cross pledged an initial $1 million to assist those affected by the devastation. The American Red Cross has partnered with the Haitian Red Cross, which is leading the response efforts.
People can donate by phone at (800) RED-CROSS (1-800-733- 2767). Cell phone users can text "HAITI" to "90999" and $10 will be given automatically to the Red Cross to help with relief efforts. The charge will be posted on your next cell phone bill.
Make donation online: http://www.redcross.org/


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Warwickshire and Spain drug gang jailed
Seven members of a nine-strong drug smuggling gang have been jailed for between eight and three years each.
Based in Warwickshire and Spain, the men imported tonnes of illegal drugs into the UK from the continent.
Terry Conlon, 39, and Troy Stanton, 47, both originally from Coventry, were described as the group's ringleaders.
At Birmingham Crown Court the men were sentenced for conspiracy to import Class A and Class B drugs and supply Class B drugs.
A total of 30 people have now been jailed in the six-year investigation - the longest carried out by Warwickshire Police.
Conlon, who was living in a luxury barn conversion near Wolvey in Warwickshire, and Stanton, who was living in a villa in Alicante, pleaded guilty to all charges against them.
The police investigation began in July 2007 with the suspected importation of cannabis resin and cocaine from Spain and Holland into Warwickshire where it was distributed across the UK.
Conlon, who was jailed for eight-and-a-half years, controlled the importation of drugs into the UK while Stanton was responsible for the group's operations in Spain.
Since it began, the investigation - by police in both England and Spain - uncovered nearly four tonnes of cannabis resin, 200kg of amphetamines, five illegal firearms and £130,000 in cash.
Det Ch Insp Ally Wright, head of Warwickshire's serious and organised crime unit said the enterprise was a multimillion-pound business which funded a luxury lifestyle with high-value cars and expensive properties in England and Spain.
"They were alive to police tactics which meant they were disciplined and determined in their pursuit to make money and avoid detection.
"For example, they were aware of the dangers of mobile telephone data and they changed both handsets and numbers regularly; prosecution evidence included data from 42 different phone numbers."
Also appearing in court were Paul James, 37, of New Street, Bulkington, Warwickshire, who received six years; , Sean Walsh, 45, of Chelmsford, who was sentenced to eight years and Michael Wheaton, 32, of Peckham, who received three years.
Jovan Tumara, 43, of Wordsworth Avenue, Stratford, was given three years and nine months.
Bryn Clinton, 45, of Banbury Road in Bishops Tachbrook, Warwickshire, was sentenced to five years and four months while Harry Card, 31, of Hadlow Road in Tonbridge, Kent, was given four years and four months.
Stanton and a ninth gang member, 44-year-old Renato Haughian, of Hawkesbury, Gloucestershire, will be sentenced later this month.


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Property Overview
Property type
Apartments for rent Winnipeg
DescriptionRecently renovated throughout, the suites in this building are bright and spacious, with modern flooring, updated kitchens and renovated bathrooms! Many features of this building include surface and covered parking, on site storage lockers and transit just outside your door. Great location, minutes to Polo Park and Downtown, near major bus routes, pharmacies, restaurants and grocery stores. The building is also just minutes from great attractions like Assiniboine Park, Assiniboine Park Zoo, and the Assiniboine Golf Club. These fantastic suites won't last long, book your viewing ASAP.
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$1029.00 / month


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Managing how many calories you eat and how many you burn is the essence of a diet. While it is helpful to consider both food and fitness when selecting a diet, most people take in much more food than they can ever hope to burn off. That makes the food portion of each plan especially important. We looked for services that make it easier to eat right, with recipes, recommendations and personalized food plans.
Whether you're headed to the beach, prepping for a special occasion or just want to jump-start a healthier lifestyle, you can set the foundation for belly fat loss in a week. And while you likely won't reach your final weight loss goals in a week -- unless you're only looking to lose a pound or two -- you might be able to see minor differences and burn some initial belly fat. However, the results from diet and exercise modifications can keep you motivated to stick to longer term goals, and they'll set you on a road to success -- without the high risk of weight regain associated with fad crash diets.
Packaged meal programs: Many diet plans rely on meal-replacement bars, shakes, or other snack type foods. Still others rely on frozen entrees as a major part of your diet. Ask yourself if you are okay with a bulk of your diet relying on prepackaged snacks, shakes, or frozen meals, or if you prefer the flexibility of cooking your own meals or eating out frequently.
Consuming too many starchy foods, such as potatoes, rice, pasta, and breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. "You don't have to eliminate starchy carbs completely," says IFBB pro Mike Matarazzo. "But you should really cut back on them when trying to shed body fat." Limit total starch servings per day to 3-5, where a serving size is one cup of pasta, rice, or sliced potatoes.
Did bikini season sneak up on you? Is your soon-to-be worn wedding dress still just a touch too tight? Did a last-minute invite for a beach getaway come your way? You're a lucky dog – and a panicked one too because you want to drop pounds, and fast. These 10 diets are likely to help you lose significant weight within a year, according to a panel of experts who reviewed 41 plans for the U.S. News Best Diets rankings. Just remember: Short-term weight loss is markedly different from long-term weight loss, which is more important for your health.
When you've got a lot of weight to lose, deciding where to begin can be super-overwhelming—but we've got a good place for you to start. We've talked to dozens of women who completely transformed their bodies—we're talking shedding 50-plus pounds—and pulled together a list of the eight simple changes they made that had the biggest impact on the scale. Their tried-and-true tips might be exactly what you need to get on the path to serious results. But don't just take our word for it: These women's results speak for themselves.
Ultimately, weight loss for the long-term requires some short-term behavior change and healthier habit formation. That's why we created our Good Housekeeping Nutritionist Approved Emblem, which exists to help turn smart food choices into healthier eating habits. All GHNA foods and drinks make it easier to find — and eat — good-for-you foods without additional time, effort, and cost. We target the lifestyle-related factors that make healthier eating hard, and find simple but creative solutions that actually work! Look for the emblem on labels wherever you shop for food!
It is important to understand that weight is entirely a function of input and output. The input is the food you eat and the calories contained therein. The output is your energy output. To lose weight the output needs to be greater than the input. It is that simple. Do not believe any of the diet fads. If you are currently not gaining or losing weight then just burning 300 extra calories per week or eating/drinking 300 calories less per week (2 sodas for example or a small burger) WILL make you lose weight - in this case around 5 pounds of fat per year.
Make sure that the diet has been studied extensively for safety — and discuss any changes with your physician or registered dietitian before beginning a new diet. (If you don't have a dietitian, find one in your area at the Academy of Nutrition and Dietetics website.) And do a self-check to ensure the diet fits with your own values and preferences.
"For some people, it's knowing, 'Typically I eat a whole sandwich,'" says Gagliardi. "'Now, I'm going to make the decision to eat half a sandwich at lunch and save the other half for my dinner and essentially cut my calories in half. And they feel good about that. They're not having to do math." To get started, check out these 25 simple ways to cut 500 calories a day.
The idea is that the fasting induces mild stress to the cells in your body, helping them become better at coping with such stress and possibly helping your body grow stronger. The verdict is still out regarding the diet's long-term effectiveness with weight loss, according to a review of preliminary animal research published in January 2017 in Behavioral Sciences. (17)
Keeping a toothbrush handy can do more than polish up that smile (and counter the effects of all that belly-slimming garlic); brushing your teeth throughout the day can also help you ditch that belly fat fast. A study conducted a sample of over 14,000 participants found that brushing after every meal was linked to lower weight. That minty toothpaste flavor not only clashes with virtually every food, brushing may also trigger a Pavlovian response that tells your brain the kitchen's closed.
One note about this diet plan before we dive in. A personal trainer by profession, Jillian Michaels' weight-loss plans are not for the fainthearted. She'll take you on a journey, transform your body, and make you reach the fitness goals you've been craving…but it won't come easy. Go into this plan with the determination and awareness that you'll be working hard, and the results will really amaze you.
Because men are larger than women on average and have more muscle to support, men can usually eat more calories while still losing weight, compared to women. Portion control may be especially important for women. In one study, women who ate smaller portions of food (and less food overall) had lower BMIs than women who limited or avoided a certain type of food.2 This approach seems to work better for women than men.3
You can get a lot of valuable vitamins and nutrients from fruit. However, when you just drink the fruit juice, you lose out on the fiber from the actual fruit that fills you up. As Rachel Harvest, a registered dietitian affiliated with Tournesol Wellness in New York, told Cosmopolitan, "Even 100 percent juice is just empty calories and another blood sugar spike." If you're serious about losing weight, here are 10 weight-loss products that are worth your money.
Salads are the go-to diet food, you're probably thinking. How could they possibly keep me from losing weight? The problem is with what you put on the salad. "Salad items like nuts, fruits, some dressings and extras like croutons and cran-raisins, can actually add an extra 300-400 calories to the meal," says Angela Godwin, FNP-BC MSN, clinical instructor at the NYU Rory Meyers College of Nursing. "Instead, greens and proteins can make a salad more filling with less fat." Also, steer clear of "lite" salad dressings that secretly have high sugar content. Look out for these other weight-loss mistakes nearly everyone makes.
Tip #5: Try Intermittent Fasting. The many benefits of fasting include promoting human growth hormone production (which helps your body burn fat, build muscle, and slow the aging process), normalizing insulin sensitivity, regulating ghrelin levels (also known as "the hunger hormone"), decreasing triglyceride levels, and reducing inflammation and free radical damage. Feel free to drink coffee or broth during the fast, or snack on non-starchy vegetables like celery and cucumbers for fiber and nutrients. But remember: intermittent fasting is not for everyone (and tends to works better for men than women).
Weight loss, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue or lean mass, namely bone mineral deposits, muscle, tendon, and other connective tissue. Weight loss can either occur unintentionally due to malnourishment or an underlying disease or arise from a conscious effort to improve an actual or perceived overweight or obese state. "Unexplained" weight loss that is not caused by reduction in calorific intake or exercise is called cachexia and may be a symptom of a serious medical condition. Intentional weight loss is commonly referred to as slimming.
Foods that have thermogenic properties burn your calories as you eat them. Protein is highly thermogenic. Animal proteins are more thermogenic than vegetable proteins. Thus, lean meats are the best calorie burning food. When you eat lean meat, you burn about 30 percent of the calories it contains within it just by digesting the food. So, if you eat a 300 calorie chicken breast, you will use about 90 calories to digest it. It's wise to include some protein in each of your meal. This can be lean chicken, beef, or pork, especially in dinner so that you burn most of the consumed calories through digestion at a time when your body's metabolism is slower. Just remember, do not fry your lean meat!
"While it's far from conventional, replacing your fork with chopsticks is a simple way to slow down the eating process, which will help you take in less food," says celebrity personal trainer and diet expert Jay Cardiello. "It takes approximately 20 minutes for your brain to register if you're full, and using a fork is an easy way to overload your stomach. Using chopsticks will help you slow down."
Yup. Here's what Josie Brady, 36, would tell herself about hitting the gym at the beginning of her journey: "It's not a chore anymore. Your legs are going to look and feel great. Keep working on that pull-up game. This journey is going to be for the rest of your life, so if the results you want take a little longer, so be it!" (Related: How to Make Exercise a Habit You Love)
Tip #1: Eat nutrient-dense foods daily, like green smoothies, hearty salads, and bone broth. Green smoothies should be made of primarily leafy greens that are packed with vitamins and minerals, filling fiber, and raw food enzymes to aid digestion (add Future Greens for a boost to the flavor and nutrition). And the low, slow cooking of the bones of pasture-raised animals to make bone broth draws out the collagen, marrow, and other healing elements from the bones, including amino acids, minerals, glycine, and gelatin—which helps heal the gut, provide nutrients, and reduce inflammation.
Hi. I've been a subscriber of your podcast for a few years and have heard bits and pieces of your recommendations. I followed a modified paleo diet for the last 3 years and have lost 30-40lbs (not sure about the exact weight since I stopped weighing myself when I got so fat). By modified, I mean I did the best I could but wasn't 100% compliant and didn't even workout on a regular basis. Seeing that I got such great results with half arss effort, I'd like to step it up a bit and get healthier and more toned. How much sweet potatoes or other carbs and when should I eat them if I'm attempting something like the Beachbody Body Beast? I find that I lack energy and am too wiped out to do the workouts if I'm doing the paleo strictly. Also, is it safe to paleo during pregnancy? Btw, I'm a physician, but none of this was actually taught in my formal education. I wish it was though. So thank you for doing what you do!!!
Spending more time in the kitchen can help you shed belly fat, as long as you're cooking with the right foods, according to one 2017 study. After analyzing data from more than 11,000 men and women, UK researchers found that people who ate more than five homemade meals per week were 28 percent less likely to have a high body mass index, and 24 percent less likely to carry too much body fat than those whole only downed three meals at home.
Thirty seven thousand blessings: If a man is humiliated by health, he intends to make a difficult task even with difficulty. He can do the work of religion more and better, and also the work of the world. It is necessary to use a balanced diet and avoid the things that may harm your health. In order to remain healthy, some people may be " Cold effectiveness' requires less use of objects and "hot effect" items. And so on, some people have a 'effect effect'. Need syaء and merely finding the need to avoid "cold tasyr"rkhny the most used items, you should use diet according to your health.
When you restrict your caloric intake, or cut out specific food groups, you do run the risk of having nutritional deficiencies, especially when it comes to micronutrients. Cutting out fatty foods, for example, could have the inadvertent effect of causing your omega-3 fatty acid intake to plummet, which could increase your long-term risk for cardiovascular disease (8).
When preparing broth, cool it first to remove the fat. Once cooled in the refrigerator, the fat in the broth will solidify on top. Scoop this fat into a separate container and freeze it for later (it's great for cooking). Reheat the broth to drink the protein-rich, low-fat broth which is filling and nutritious but contains a smaller amount of calories.
Food labels can help you lose weight, if you know how to read them. Everyday Health says it's important to pay attention to serving size, calories (and calories from fat), fats, cholesterol, sodium, carbohydrates, protein, and vitamins and minerals. Then, you can make smarter food choices like picking up a water-packed tuna rather than oil-packed, which can cut significant calories.
"Caffeine causes the body to rely more on fat for fuel during a workout, rather than glucose," Aceto says. "But the caffeine effect is lessened when you eat a high-carbohydrate meal with it." Drink 1-2 cups of black coffee within two hours of working out, and emphasize healthy fats and protein if you're drinking it with a meal or snack. Skip the cream and sugar (which add unwanted calories and fat), and avoid drinking coffee at other times of the day; doing so can desensitize you to the fat-burning effects of caffeine.
No weight loss program rivals Weight Watchers' (Est. $20 and up per month) record of scientifically proven efficacy and enthusiastic expert and dieter endorsements. Its combination of in-person and/or online support and motivation, flexible points-based meal planning, and physical activity are hard to beat. There are no off-limit foods, and the program can be customized for any dietary need, making it a good choice for vegetarians, vegans and anyone who has a specific food allergy or intolerance. It emphasizes fresh fruits and vegetables by making them "free" foods -- in other words, foods that don't have to be portioned or tracked.
Even better, once you start lifting challenging weights, you'll see major changes happen in your body, more than you do with cardio which burns calories but doesn't help you build muscle. Don't forget that you're building strong bones and preserving your muscle mass, which means you can control the weight gain that comes with age and lack of exercise.
Intentional weight loss is the loss of total body mass as a result of efforts to improve fitness and health, or to change appearance through slimming. Weight loss in individuals who are overweight or obese can reduce health risks,[1] increase fitness,[2] and may delay the onset of diabetes.[1] It could reduce pain and increase movement in people with osteoarthritis of the knee.[2] Weight loss can lead to a reduction in hypertension (high blood pressure), however whether this reduces hypertension-related harm is unclear.[1][not in citation given]
And as people get older they tend to become less active, which means you burn fewer calories all day long. Plus, you naturally lose muscle mass due to hormonal changes, which further drops your daily calorie-burn rate. Muscle tissue burns more calories than fat tissue, so a body with less lean tissue has a lower metabolism and is prone to weight gain.
Thank you for your responds. I was on medifast for almost 2 months and lost 20 pounds. I wanted to lose 10 pounds more and knew I needed to do something different because medifast wasn't a lifestyle. I didn't want to gain the weight back that I lost but wanted to continue to lose. I saw this diet on the show my diet is better than your diet and ordered the book, ordered the 20# in 30 day download and went to work cleaning out the kitchen and putting together lists of food from the download and book. The last day of medifast I couldn't wait to start the wild diet the next day! I was already use to about 1000 calories a day ( medifast is a keto diet) and not eating much so I was freaking out when I was eating most of what was on the daily menu and gaining weight. I still haven't tried butter in my coffee. I'm a black coffee girl and I haven't been eating fruit and the sweet treats. I basically have been eating eggs for breakfast spinach salad with tomatoes, cucumbers and half of an avacado with a squeeze of lemon and olive oil for dinner just protein with steamed veggies at night. I started on Monday T25 and have felt a bit hungry so I had like 6 walnuts but honestly I'm scared to eat because of how hard I worked sticking to medifast to get where I am. Any suggestions?
Support your weight loss and exercise program by getting between 1.2 and 1.6 grams of protein per kilogram (or 0.55 and 0.73 grams per pound) of your body weight, recommends research published in the American Journal of Clinical Nutrition in 2013. For a 200-pound woman, this would suggest you aim for 110 to 146 grams of protein daily, split up among three to five meals.
For Gretchen Schupbach, 40, the key was sustainability. "I started with a lifestyle change from eating out every day to once a week. I started walking every day. When that got easy, I would add five more minutes until I worked myself up to an hour. Then, I started lifting weights every other day. I swapped white bread and rice for whole grain. I tried to incorporate more fruits and vegetables into my day, and brushed my teeth right after dinner so I wouldn't eat after," she says. By making these slow, steady changes, she was able to meet her goals.
If your belly fat is due to water retention, the dandelion herb can come to your rescue. Dandelion is a natural diuretic which increases your urine output. Dandelion will improve your liver's functioning capacity. It will flush out retained water and toxins out of your body, especially from belly area which you know by the name of abdominal bloating. Combined with some fat reducing spices, dandelion tea not only tastes good but helps reduce belly fat which is due to water retention.
Unintentional weight loss can occur because of an inadequately nutritious diet relative to a person's energy needs (generally called malnutrition). Disease processes, changes in metabolism, hormonal changes, medications or other treatments, disease- or treatment-related dietary changes, or reduced appetite associated with a disease or treatment can also cause unintentional weight loss.[26][27][28][32][33][34] Poor nutrient utilization can lead to weight loss, and can be caused by fistulae in the gastrointestinal tract, diarrhea, drug-nutrient interaction, enzyme depletion and muscle atrophy.[28]
Eating is for nutrition. This study analyzes weight loss, but not nutrition. I would be interested in which diet meant people had no vitamin or mineral deficiencies. Many people who eat low carbohydrate eat few vegetables and fruit because of their carbo content. I have a difficult time believing that is healthy. The extreme, of course, is the Ketogenic diet.
Over the last three months I've lost 22 pounds simply by upping my exercise and reducing bad calories. I'm 68 years old, always in good shape, but added sedentary pounds as I aged. (6 feet tall, 212 pounds before — 190 pounds now) I've generally restricted my diet to about 1200 calories a day — 200 – 300 for breakfast, 200 for lunch, and about 700 or less for the rest of the day. I try to vary the foods, do as much exercise as I can (biking, swimming, walking, weights). I drink as much non-caloric liquid as I can and I try to find food that fills me up — vegetables, fruits, mostly. I eat some cheese and a good hamburger occasionally, although I avoid most meat. I still work full time. I realize the discipline necessary, but it's not that hard to do. I rely on a good scale and moderate my diet each day to keep a constant weight. My blood pressure has dropped from 130/80 to 117/72 and heart rate is resting 58. I'm lucky that my chronic diseases are not yet serious (osteoarthritis and borderline cholesterol, although I dont take statins because of reactions). I'm not a diet fadder, but using common sense goes a long way. Eat smart and work out. MM
When you eat foods that are low- or no-fat, other ingredients are added in so that the food tastes like its full-fat counterpart. Those extra ingredients don't add in the nutrients that have been stripped away, however, so you end up craving more because, despite the fact that you just ate, your body is still lacking in the vital nutrients it needs. You end up eating more calories than you would have if you'd just eaten the full-fat product.


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Beautiful view from atop
Whitney Mountain of Beaver
Lake near Garfield, Arkansas.
Beautiful scenery abounds in
Arkansas. It is a photographers
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Price Range: $3.95 - $249.95
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808 Laguna Street
Santa Barbara, CA - 93101
Housing Authority of the City of Santa Barbara provides housing assistance to low income residents through the management of programs such as Low Rent Public Housing and the Housing Choice Voucher Program - Section 8. These programs are income based and eligibility requirements are set by HUD. There may be a waiting list for vouchers or rentals and at times the lists may close to new applicants due to the overwhelming need for housing assistance in the area.
The Housing Authority currently operates 492 Low Rent Public Housing Rentals throughout Santa Barbara.
They also offer Workforce Housing Assistance to low income , eligible residents that earn less than 80 % of the Areas Median Income and do not qualify for other housing programs.
If you are in need of assistance in the area please contact the Housing Authority directly to obtain more information about program eligibility requirements, availability of assistance or rentals, the status of any waiting lists, and their application procedures.
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Published on April 14th, 2019 | by William Charles2
[Expired] Ibotta: 10% Back On Choice Bookings + $10 Bonus On $125+ For Some
Update 4/14/19: Deal is available again, this time until April 18, 2019 at 2:59am. Hat tip to FM
The Offer
No direct link, shows up in app
- Ibotta is offering two deals for Choice hotels:
- 10% back
- $10 bonus on bookings of $125 or more. This bonus is targeted and not everybody has this offer
The Fine Print
- Pending period is up to 75 days after the completion of your stay
- Valid until 3/27/19 1:59AM
- Cash back is not valid:
- On orders placed using coupons, promo codes or discounts
- On the purchase of gift cards
- Offer valid on the sub total before taxes and fees
- You may earn up to $100 in rewards for each purchase
Our Verdict
Basically the same deals they offered last week for IHG. Booking through a portal like this still counts as booking directly, so you'll still earn elite night/stay credits and Choice points on your stay. If you're new to Ibotta, appreciate if you use:
Hat tip to FM


text: Astrology One Word To Describe Each Zodiac Sign's Secret Fear By January Nelson Updated January 22, 2020 Kim Becker By January Nelson Updated January 22, 2020 Kim Becker Aries Abandonment Taurus Betrayal Gemini Isolation Cancer Loss Leo Settling Virgo Self-destruction Libra Heartache Scorpio Commitment Sagittarius Deprivation Capricorn Failure Aquarius Rejection Pisces Loneliness Related Why Each Zodiac Is Scared Of Themselves The Totally Annoying Personal Traits That Drives You Nuts, Based On Your Zodiac Sign About the author January Nelson is a writer, editor, dreamer, and occasional exotic dancer. Her work has appeared on Facebook, ... Read more articles from January on Thought Catalog. Learn more about Thought Catalog and our writers on our about page. Fears Worries 0


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Video Reviews:
Kern County Board of Supervisors 9:00 a.m. meeting for Tuesday, September 10, 2019
Official meeting agenda is available here:https://www.kerncounty.com/clerk/minutes/bosagenda/2408674/Agenda.html.
At Issue: 1977 The Last Look
WOITV At Issue: 1977 The Last Look (AV06882) Reporter Twila Young takes a look back at the year of 1977. Written and Produced by Twila Young Directed by ...
Allotment Loans for Federal Employees in Kansas
Installment loans for federal employees and postal workers are typical for bad credit borrowers. Installment contracts are close-ended.
Close-ended means that the contract has a specific repayment term with fixed periodic payments.
Installment loans come in many forms, but only those with very short repayment terms fit bad credit borrowers. Short terms limit risks for lenders.
Following the 2-minutes application process and uploading your proof of allotment, it takes in average 15 minutes. If you submit the document after the close of business, allow us 30 minutes in the following morning to review your case.
Federal government employees can access allotment loans on the most favorable terms on average (interest rates, origination fees, and use of discretionary deductions). Your future earnings and job security are far better when compared to the typical borrower.
Can federal employees get loans?


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Heather is a 29-year-old Michigan resident and lover of fiction, setting out to hone her writing skills and put that BA in English to good use. The Writerly Kind will feature writing (prompt responses, fiction and non-fiction, DnD snippets, etc.), book reviews, ramblings about authors and book related media, and comments or reviews about local book stores or events.
To reach out to Heather, you can email her at thewriterlykind at gmail dot com or via Twitter at terminality_.


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Women Empowerment
"You Educate a man ; You educate a man. You educate a woman ; You educate a generation."
Did you know that among the 1.4 million people all over the world who are living below Rs 70 a day, about 70% are women and girls?
Did you know that women account for around two-thirds of the world's working hours and earn only 10% of the world's income?
Did you know that women produce HALF of the world's food and own only 1% of its land? And of the 900 million adults worldwide who cannot read or write, about two thirds are women!? Need we say more?
Simple put, women and girls are the most potentially capable untapped resource on the face of the earth. And this is why we need women empowerment. Also, this is why the Gender Equality goal of the United Nations Millennium Development Goals is so important.
Women empowerment means marginalizing power in women and girls so that they can play a significant role in the society!
We are reaching to more and more women and girls in need and support to almost 30+ women every week for their education and empowerment.
Become a volunteer


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Luxury with a touch of colonial heritage
Hilton Mumbai International Airport offers a great experience to business travellers
In the highly competitive space of providing luxury hospitality to the international business traveller and tourists, Hilton follows their 'The World Is Right Here' and '24 experiences in 24 hours' theme at their hotels and resorts. India's financial capital Mumbai has a Hilton property right at the heart of the city in Andheri, just a stone's throw away from the international airport. This is an upscale, 171-room luxury boutique hotel.
Hilton Mumbai International Airport is a lively blend of colonial design with contemporary features, reflecting European elegance with the ambience of a stately home. Strategically located within a five-minute drive from the international airport and a 15-minute drive from the domestic airport, this pre-existing property is designed along the lines of a 19th-century summer palace.
In addition to its very distinctly decorated guest rooms and tastefully designed suites accented with different hues of wood and cream and beige soft furnishings, travellers staying at Hilton Mumbai International Airport can enjoy an exciting range of dining options.
The Brasserie, the all-day dining restaurant which overlooks the pool, serves a sumptuous buffet of exotic cuisines from Asia, Europe and the Mediterranean. Guests may indulge in authentic Chinese cuisine accompanied by the finest wines and liqueurs at Imperial China.
With cascading, shimmering Austrian crystal chandeliers and rich draperies, the Crystal Lounge, located at the lobby level, is ideal for informal business discussions or simply unwinding to live music. Alternatively, soak up the colonial charm of the Lounge Bar while enjoying the finest of single malts, cognacs, wines and signature cocktails.
The Brasserie Grill, popular seasonal restaurant is located at the poolside, and it offers the best of al fresco dining.
Hilton Mumbai International Airport is also equipped with 4,847 sq ft of function space; a 2,420-sq-ft ballroom and five stately halls exuding a charming European ambience. The function facilities provide flexible seating arrangements, large pre-function areas and the latest in audio-visual technology — ideal for corporate events, social functions and glamorous wedding banquets.
The hotel also offers business travellers a 24-hours functional Business Centre with four meeting rooms equipped with wireless internet access. For the discerning traveller looking for an enhanced level of service and convenience, the Executive Floor Lounge provides a quick and private check-in/- out service, complimentary breakfast, refreshments served throughout the day, as well as multi-functional meeting rooms and high-speed Internet access to cater to different business needs.
Apart from the great dining options, state-of- the-art meeting facilities and luxury accommodation at the hotel, Esprit - Spa & Fitness Centre located at the property offers two treatment rooms and a fully equipped gymnasium. Guests can relax and enjoy a refreshing dip in the outdoor swimming pool.
Hilton Mumbai International Airport is located at Sahar Airport Road, Andheri (East), Mumbai. For more information, those interested may visit: http://www.hiltonmumbai.com


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MEHRAN KARDAR is Professor of Physics at MIT, where he has taught and Statistical Physics of Particles includes a concise introduction to the mathematics . Statistical Mechanics is a probabilistic approach to equilibrium properties of large Kardar's textbook Statistical Physics of Particles. (Image by Mehran Kardar). This is the second term in a two-semester course on statistical mechanics. Kardar's textbook Statistical Physics of Fields. (Image by Mehran Kardar) course in the sequence is Statistical Mechanics I: Statistical Mechanics of Particles.
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Learn more about Amazon Prime. Be the first to ask a question about Statistical Physics of Particles. Together, these two books mehra.statistical make a legitimate 80 dollar book. Return to Book Page. Be the first to write a review. Starting of canonical formulation part is inelegant I would say c.
For the material covered in this book, I preferred Pathria, which was in general far more thorough.
Statistical Physics of Particles 1, Mehran Kardar –
Statistical Physics of Fields is the welcome result of an innovative and popular graduate course Kardar has been teaching at MIT for almost twenty years. The book should be "Statistical Physics" and part one should be "Statistical Physics of Particles" and part two should be "Statistical Physics of Fields. And the author released another page book along side it.
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History Physics Hardcover Books. Product details File Size: There is no restriction or trade regulation to ban international edition textbook to sale in the USA, Canada and the rest of the world. It contains a chapter on probability and related issues such as the central limit theorem and information theory, and covers interacting particles, with an extensive description of the van der Waals equation and its derivation by mean field approximation.
He demonstrates both aspects of his range of talents in this pair of books, which belong on the bookshelf of every serious student of theoretical statistical physics. This book is so beautiful. Account Options Sign in. It also contains an integrated set of problems, with solutions to selected problems at the end of the book and a complete set of solutions is available to lecturers on a password protected website at www. I think it's one of the clearest exposition It contains a chapter on probability and related issues such as the central limit theorem and information theory, and covers interacting particles, with an extensive description of the van der Waals equation and its derivation by mean field approximation.
Amazon Rapids Fun stories for kids on the go.
Statistical Physics of Particles by Mehran Kardar
Chapters give you only basic information, and you have to work out exercises in the end of the chapter to get the details.
Matt Adams rated it did not like it Feb 26, I'm sure this book will become 'the' reference for the next generation of researchers, students and practitioners in statistical physics. Statistical Physics of Fields is the welcome result of an innovative and popular graduate course Kardar has been teaching at MIT for almost twenty years. Hardcoverpages. User Review – Flag as inappropriate Excellent grad level book. Goda rated it it was ok Jul 15, To see what your friends thought of this book, please sign phhsics.
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The first volume, Statistical Physics of Particles, is distinguished by its useful feature of teaching physics by example The meat of the textbook is less than pages and includes all of the basic results karfar thermodynamics, a section on probability, an introduction to kinetic theory, and the bulk of classical and quantum statistical mechanics; brevity is the soul of wit, as they say.
Amazon Second Chance Pass it on, trade it in, give it a second life. Contents Preface page ix. Kinetic theory of gases; 4.
Oct 19, Brian rated it it was ok. Read more Read less. Page 1 of 1 Start over Page 1 of 1. A companion volume, discusses non-mean field aspects of scaling and critical phenomena, through the perspective of renormalization group. Ok, this book will make you work for everything, no free stuff here.
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