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Want to know Vladimir Putin's secrets? They're all right on his face.
"I looked into Mr. Putin's eyes," Senator John McCain (R-Ariz.) joked after meeting Russian President Vladimir Putin, "and I saw three things: a 'K' and a 'G' and a 'B.'"
McCain was referring to Putin's earlier career as a skilled operative in the Soviet Union's intelligence services, stationed in Dresden, East Germany. Despite McCain's quip, however, Putin seems to lack a key spy asset: an opaque poker face.
Others have attempted to read Putin's ever so expressive visage. President George W. Bush's first face-to-face meeting with Putin in 2001 was one much-cited example. After looking into the Russian leader's eyes, Bush declared, he now had "a sense of his [Putin's] soul." After the meeting, Bush said he had found the Russian leader to be "very straightforward and trustworthy."
In contrast, Vice President Joe Biden, during a 2011 Moscow visit, told Putin to his face, "I'm looking into your eyes, and I don't think you have a soul." An unfazed Putin, Biden recalled during a later conversation with the New Yorker's Evan Osnos, replied with a smile, "We understand one another."
Reading a person's emotions is crucial to fully understanding them and it is true that people's faces best reflect and communicate their emotions. There are two reasons why. First, facial expressions are universal — so much so that even a person born blind emotes similarly to everyone else. Facial muscle activity and the emotions they reveal aren't learned; they're hard-wired into the brain. Second, the face is the only place in the body where muscles attach to the skin, which provides quick, real-time information about how someone is feeling.
So what does Putin's face reveal about his personality and likely actions as Russia's leader?
The place to start is anger. Putin's most frequent look involves his eyes narrowing in anger, an aggressive-approach emotion that conveys the impulse to strike out against others. That other can be Georgia, Ukraine, Russia's internal dissidents – the list is long.
Beyond an aggressive hitting impulse, anger is an emotion about wanting to control one's own destiny and make what one perceives as progress. The anger grows to the extent that the barriers to progress are perceived as unjust.
Secretary of State John Kerry described Russia's meddling in Crimea and eastern Ukraine as "a 19th-century act in a 21st-century world." But Putin's emoting is decidedly here and now. He frequently brings up Russia's traditional symbol of a bear, for example, in asserting that the West will "always try to put it in chains."
Putin's second most frequent emotion is fear, displayed through raised eyebrows and a mouth pulled wide. Again, this emotion greatly informs how Putin sees the world and how, through the filter of his personality, Russia is likely to act. For Putin, there is a deeply felt sense of a need to escape perceived danger to protect both himself and his country.
Fear can make a person freeze and unable to act. But not when it's in combination with anger. That potent mix suggests survival itself is at stake, which spurs assertiveness despite possible adverse consequences.
Third, Putin can, at times, exhibit smirking contempt — particularly for President Barack Obama and what Putin may view as Obama's legalistic, overly nice view of the world order.
Yet apart from anger and fear, the other most important emotion to bear in mind in understanding Putin's psychological makeup is sadness — a sense of disappointment, regret, of feeling forlorn. With Putin, that feeling shows up in closed or lowered eyes, as well as in the down-turned corners of his mouth.
As inexorable, as relentless and inflexible as Putin has proven to be in his interactions with the West, so, too, is Russia's geopolitical isolation. The nation remains forever on Europe's periphery, never fully belonging. There's an essential dourness to Eastern Europe that I fully understood only after visiting Russia, the Baltic States, Poland, the Czech Republic and Slovakia.
Given his fundamental wariness, Putin possesses part of this regional trait. He is ever alert to danger, always on duty.
Throughout Eastern Europe, I also noticed a lack of genuine smiles. There seemed a widely shared basic belief that a happy person is an unaware fool.
A joke my translator told me after I gave a speech in Estonia seemed to epitomize this. A man receives a visit from his fairy godmother, the story goes, and she says he can have whatever he wishes for. The catch is that his biggest enemy will get twice the amount of whatever he wishes for. So what does the man request? Why, that one of his eyes gets gouged out.
That bleak joke tells a lot, I believe, as to what the West should actually see in Putin's face and personality. He is a man who expects tribulations and is ready to claw his way through them. Whatever the precarious, even dubious, reward.
That both the Russian and Ukrainian economies may continue to buckle under the weight of extended hostilities pales in comparison to keeping the bear free.
We welcome comments that advance the story through relevant opinion, anecdotes, links and data. If you see a comment that you believe is irrelevant or inappropriate, you can flag it to our editors by using the report abuse links. Views expressed in the comments do not represent those of Reuters. For more information on our comment policy, see http://blogs.reuters.com/fulldisclosure/2010/09/27/toward-a-more-thoughtful-conversation-on-stories/
I'm not a big fan of Putin but let me tell you.What a full load of BS this article is !!!!! LOL !!!
"Secretary of State John Kerry described Russia's meddling in Crimea and eastern Ukraine as "a 19th-century act in a 21st-century world."
What would Kerry do if Americans living abroad were maltreated in Mexico or Canada? Hopefully, we'd meddle.
And while we're talking about meddling, surely America's highly educated public would have already today's NY Times article titled, "Survey Points to Challenges NATO Faces Over Russia". According to this article, "Only 38% of Germans believed that Russia was a threat to neighboring countries except Ukraine". Additionally, "58% of Germans believe that their country should use force to defend another NATO ally".
For alternative perspectives on Russia, one should read George F. Kennan's frequent writings on NATO and the Eisenhower Institute's article: WWII Soviet Experience – http://www.eisenhowerinstitute.org/about /living_history/wwii_soviet_experience. dot
I could not admire Putin more. His most classic expression is not anger, fear, or sadness. Its indifference, indifference towards whatever the West dishes out. He is always calm and composed.
And its this composure that seems to ruffle every Americans feathers!
Putin's a cretin and Russia is a menace, but this is just ridiculous psychobabble.
Mr Putin has a really great sense of humor , he joked and laughed at Bush,he laughed at Hillary , Obama, Biden, told jokes about McCain on national TV. At the 43rd Munich Conference on Security Policy back in 2007 he openly told the west what he thinks should not be happening in the world where couple of loonies in the front row laugh at his speech.
He is not the only one you can read His face. The President has a very telltale face and so does the Clintons. Putin is just human like all of us are. I don't think he looks any more evil that the rest of the politicians we have any office. He just doesn't care if you see that he is bored, upset, mad or Etc.
A Kardashian in men's clothes… I am simply sick and tired of this face.
This drivel is so misguided and ignorant of the entirety of history before 2013 that I wish there was a "rating system" for opinion article authors.
Would save a fair bit of time for everyone.
Great article. Explains a lot, and why Putin is a loose cannon when on the world stage.
I would just like to add, Putin is not the only person in the world who feels anger and fear… I just saw the bio for the author. He sells facial coding… so people pay him to look at someone's face and tell them if they are angry, fearful or not? LOL. Pay me to do this please.
"Want to know Vladimir Putin's secrets?"
Not really. He's a pathetic leader. Russia's economy is now smaller than Italy's. Largest country on earth (12 time zones) stretching from Alaska to Iran…. produces the same value of goods and services as Italy. GDP per capita in Russia is now lower than Czech Republic or Greece.
Putin is a failed leader of a failing state. His "Secrets" could not be less interesting.
Interesting look at Vladimir Putin. Putting yourself in another's shoes for awhile is a sage bit of advice.
Looks like your translator knows Aesop fables way better than you do.
I know 9 smart Russians. And all 9 of them have left Russia.
Russia was not protecting Russian citizens in Crimea and Donetsk. The were Ukrainian citizens who speak Russian like over half of Ukraine. Some may be ethnically Russian but I'm an ethnically English American but I have no protection from the crown of England. THEY ALL HAVE UKRAINE PASSPORTS!!!
OMG, I have never wasted my time reading such horrible stuff… I guess if these expressions were those of an American President, they would be expressions of heroism, courage, of political skill, and expressions of a great communicator.. shame on Reuters.com for publishing this nonsense…
What about his greatest secret? It's the botox, stupid
Dear Reuters Censors: a collection of my censored comments one day will be published in "Brave New World: Reuters in the New era of Censorship" book. So carry on.
Usually people start to talk about other people's personalities (they very rarely know anything about) when they become aware they cannot do anything about the person in question. Is this article another manifestation of that – of real inability to find out anything about Putin's secrets, which tempts people to look for shortcuts – hey, I know what the guy wants, just look at his face? Silly.
That's not to say Putin does not deserve criticism – he does. But the Putin-centrism of too much of the current Russian debate is, I think, a sign of a very important misunderstanding among Western pundits and media. They seem to think Putin is their only problem; take care of Putin (learn to read his face etc.), and the Russian people will "change their ways" and "start to behave." Wrong. Throughout his rule, Putin – for good or bad – has not done a single thing ordinary Russians would not want him to do or that would run contrary to their interests. So if someone thinks Russian conduct is a problem, they have a problem with the Russian people, not the Russian president. If you are aware about Russian people's interests and are ready to accommodate them (to an extent), you don't need to try reading Putin's faces.
Among all his facial expressions,one common feature is "Determination"and "Fearlessness" that's what he proved through out Ukraine crisis.He is always ready "For come what may"Though I am proud American,I appreciate him!for qualities of a leader of the nation.He never changes or go back.He studies and proceed with clarity like Obama…though success depends on many factors unimaginable.Some how he has proved successful to win hearts of the people of his country.
Fetal Alcohol Syndrome.
@Dan Hill……..too much time on hands?
Pathetic! If this is not a propaganda article, what is?
Interesting to speculate that the pessimistic, brooding Russian character is the reason that Putin's popularity in Russia remains sky high. Apparently, destroying the Russian economy and reducing the standard of living for all Russians is just "playing to the base". Same strategy used by redstate governors here in the USA who refuse to accept Federal subsidies for their citizens under Obamacare.
If they all just committed suicide, think how happy everybody would be!
Transparent BS about Russia!
Well done Reuters!
It's also important to remember that Putin is a common criminal. As John McCain once said, Russia is a gas station masquerading as a country.
Putin is the leader of a vast oligarchic mob of criminals looting the natural resources of their nation for their own personal gain. He stirs up trouble with the West as device for distracting the Russian population from his many financial misdeeds.
Putin is a criminal with a criminal mentality. All the propaganda is just a cover for the greatest criminal organization in the history of the world. The face of fear is the fear of punishment for crimes committed.
Strange that such a misanthrope can attain and command the leadership of one of the largest states on earth. The Russians must be shown only the retouched photos. But hey, show me a world leader who looks unfazed when they don't get their own way, and I'll show you a world leader with some payback already in the pipeline.
Could we get as phrenology reading, or how about some seer casts his horoscope or reads the cards. I'd bet that and American, reading facial expressions with no knowledge of the Russian mentality or temperament, is just asking for another dose of 'cakewalk'.


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Blissful Knead Massage & Spa is a premium massage spa located in the heart of Burien, WA. We serve the Burien, Normandy Park, West Seattle, White Center, and Des Moines areas. Our world class massage practitioners are 100% client focused. Visit us in person, call (206) 939-6007 or go to www.blissfulknead.com to book your next appointment.
(206) 939-6007
140 SW 153rd Street

subset: commoncrawl


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How can we simplify the way we interact and remember each other? And how can a QR-code be the solution to this? In this episode of #LØRN Silvija talks to Co-Founder & CEO in Mingl, Daniel Caetanya Fossum, about how we can build more meaningful relationships.
— Smile more, listen more and next time you meet someone, ask them how you can help them, he reminds us in the episode.
Dette lørner du:
- Founding
- Innovation
- QR code
Anbefalt litteratur:


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Captionify is a wallpaper downloader app which can be used to personalise wallpaper images. The most distinguishing feature is that it print captions on the background images. The app downloads images from a service such as Bing and add a caption (which is also retrieved via Bing) to the image. You have various options on how you want to captionise the images. Captioned images can then be set as lock screen and desktop backgrounds. Users also have the option of automating the entire process so a new wallpaper gets retrieved and captioned every day. Please be mindful about the app you purchase or download is being sold as is without any obligations or promises of future development.
What's new in this version
The app only supports one service "Bing" right now. However there is a possibility for adding more services. This largely depends on third party services and their APIs. For starters we support one Font style "Arial" however we can extend this list. Please be advised adding new fonts are a time consuming task and I cannot guarantee if they can be integrated into this app. If an issue is found and is not an improvement or a feature please report it and I will be happy to look into it as soon as I can.
- Download wallpapers from Bing.
- Captionise the downloaded wallpapers with description of the image (also retrieved from Bing).
- Captions can be of varying font sizes and can have various padding sizes.
- Captions can be placed at different positions on the image.
- Captions can be blended with images using various techniques.
- Set captioned images as background for the lock screen.
- Set captioned images as desktop wallpaper.
- Automatically download and captionise wallpapers every day.
Additional information
Published byA Mad Dev Projects
Developed byA Mad Dev Projects
Release date1/10/2017
Approximate size19.09 MB
Age ratingFor ages 3 and up
This app canInternet connection
Internet connection, including incoming connections from the Internet
InstallationGet this app while signed in to your Microsoft account and install on up to ten Windows 10 devices.
Language supportedEnglish (United States)
Publisher InfoCaptionify support
Additional termsCaptionify privacy policy
Terms of transaction


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Control Gravity with your mouse to guide a lost ship through 20 exciting levels. Each time you click on the screen, the Gravity Well is moved to the new position, changing how the ship is attracted, affecting it's speed and trajectory. This way you can manouver the ship around to find an exit to the next level. Difficult to grasp? Just turn the trajectory mode on and you'll see exactly how a possible click of the mouse would affect the trajectory of the ship. But don't think you can just start clicking as much as you want!!! Each level has a maximun number of times you can click. After that, you'll begin losing points, so try to find the perfect spots to click, with the perfect timing, to complete the levels with as few clicks as possible...
|File Size
|Operating System
|Mac OS X 10.3 Mac OS X 10.4 PPC Macintosh Mac OS X 10.3.9 Mac OS X 10.4 Intel
|System Requirements
|Mac OS X 10.3 or higher


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Two girlfriends on a summer holiday in Spain become enamored with the same painter, unaware that his ex-wife, with whom he has a tempestuous relationship, is about to re-enter the picture.
Director: Woody Allen
Writer: Woody Allen
Stars: Rebecca Hall, Scarlett Johansson, Javier Bardem
About one in three movies made by Woody Allen is a masterpiece. The remaining two are terrible. Yet, that one which is a masterpiece, is loved by some, loathed by others.
What I am trying to say is that, Allen's work is polarizing. You either adore it or hate it.
Vicki Cristina Barcelona is one of his best works. Allen weaves a bizarre story, which is kind of his trademark, but this time, he reveals an awful lot about people, which is why we enjoy stories in the first place. Continue reading Movie Review: Vicky Cristina Barcelona


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Cod Gone Wild is pleased to present A Pirate's Irish Pub Night! Dress as your best Pirate and incorporate your Irish Green for an evening of foot stompin', hand clappin' Celtic tunes from Cod Gone Wild.
Back to All Events
Earlier Event: February 2Rockets Hockey Game
Later Event: February 2Comics Go Green


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David Risley is the founder of the Blog Marketing Academy, a 20-year veteran blogger and online entrepreneur. His focus? Building a reliable, recurring business around his "lifestyle" and the lives of his students. He has this weird obsession with traveling in his motorhome around the country with his wife and 2 kids. David also likes to talk about himself in the third person. In bios like this one. Read his full story.
How to use Zoom Webinar to ROCK your webinar! I have tried four other platforms and Zoom is hands-down the BEST overall value and best for generating income during your webinar. You will receive a step-by-step recorded tutorial showing you how to set up a live webinar on Zoom. This is a mystery to many but it is not hard once you know how to do it! You will have access to this video recording 24/7. If I can do it...so can you! Remember I'm from the "typewriter" generation. ; )
In 1992, InSoft Inc. launched Communique, a software-based Unix teleconferencing product for workstations that enabled video/audio/data conferencing. Communique supported as many as 10 users, and included revolutionary features such as application sharing, audio controls, text, graphics, and whiteboarding which allowed networked users to share and manipulate graphic objects and files using simple paint tools.[10][11]
Using Webinar software participants can share audio, documents and applications with webinar attendees. This is useful when the webinar host is conducting a lecture or information session. While the presenter is speaking they can share desktop applications and documents. Today, many webinar services offer live streaming options or the ability to record your webinar and publish to YouTube and other service later.


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March Talk/
On Wednesday 16th March 2016, over 50 Members and guests of BRHS attended at St Peter's School in Rossett to hear a talk on Pruning from Richard Lewis, a lecturer at Glyndwr University.(This is a record number for one of our monthly talks!)
Richard was obviously very knowledgeable about his subject and covered many aspects of pruning bushes. He started with the basics of Health and Safety, covering everything from the need to warm up before starting a heavy session of gardening to Personal Protection Equipment. This potentially boring subject was approached with humour and was presented in a manner to make you think and realise that what he was saying made sense.
He then went on to explain the use of the various tools used in pruning including secateurs loppers, saws and knives. Again this was presented in a manner to make you realise that not all jobs can be completed safely using nothing more than an old pair of secateurs or loppers and brute force. He impressed on us the importance of purchasing the best equipment we can afford and keeping it well maintained.
With the help of slides of various bushes he demonstrated the techniques for pruning them for different results and impressed us that whatever you do you are unlikely to kill the plant -- PROBABLY/MAYBE!!! (Unless you cut into the dead wood of plants such as Box, Lavender, Leylandii.)
There then followed a Q&A session when he fielded a series of questions from the audience with the evening ending with tea and biscuits.
At the end of this talk many Members expressed their thanks for Richard giving them the renewed confidence to attempt to prune their own plants.


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Stunning Custom Built home within steps to the Beach. This 3 bedroom 2 bath pool home has an open concept, vaulted ceilings and a split floorplan. Only 3 years young! Beautiful open kitchen with stainless steel appliances, granite countertops and upscale cabinetry. Spacious master suite with huge walk-in closet. Large master bath with his and her sinks feature a spacious stand-up shower. This beautiful lot oversized offers a completely fenced back yard . And an additional oversized stand alone garage. This home is a beauty!
Listing courtesy of EXP Realty LLC.


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In Fall 2017, I wrote a piece entitled "Neurasthenia, Robert Graves, and Poetic Therapy in the Great War" as part of Dr. Ian A. Isherwood's course, The Great War, which was featured in the Gettysburg College institutional repository, The Cupola.
Author: Juliette Sebock
Centre Stage
Centre Stage is a poetry collection considering the impact of music through moment and memory.
Put Me In, Coach
Put Me In, Coach* is a biography of Schuylkill County, Pennsylvania native George S. Lord, my grandfather. Throughout his life, George has been a prolific photographer and local historian and has impacted hundreds of lives in coaching and otherwise staffing a variety of sports.
Mistakes Were Made: A Poetry Collection
Mistakes Were Made is the debut poetry collection of Juliette Sebock. Written over years of watching the world around her, the poems compiled here examine love, loss, mistakes made, and lessons learned.
For the Sake of Good Taste
For the Sake of Good Taste is a lifestyle blog specialising in fashion, organisation, finance, life, and frugality. Following its June 2017 launch, the site has provided tips and tricks, recipes, and product reviews to thousands of readers and social media followers.
The Mighty
I am a contributor at The Mighty, where I share personal narratives regarding life with chronic illness.
Her Campus at Gettysburg
I founded the Gettysburg College chapter of Her Campus in Fall 2015 and served as its Campus Correspondent (Editor-in-Chief) until graduating in Spring 2018.
Her Campus
Throughout my undergraduate career, I wrote several pieces for Her Campus Media (hercampus.com), as well as for Her Campus at Gettysburg, the Gettysburg College chapter of the organisation, which I founded in 2015.
The Gettysburg Compiler
In 2015-16, I served as a Gettysburg College Civil War Institute Fellow. As such, I participated in research and event-coordinating with the Institute, as well as covering events for the organization's blog, the Gettysburg Compiler. In the process, I worked with both Gettysburg College historians and visiting members of the historical community.


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Episode 46: Using The "Artist's Date" to Overcome Your Fear of Starting Your Business
Using the "Artist's Date" to Overcome Your Fear of Starting Your Business
Episode 46
When you're too scared to start your own business, it's so much more than a professional issue. It's a spiritual one. So the best way to solve a spiritual problem is a spiritual solution.
That's what I'm offering today: I want to offer you a strategy to get your creative juices flowing so you can overcome your fear of starting your own business.
In this episode, you'll learn:
Why getting over your fear of starting your business is a spiritual problem and how to solve it
How to use play and "The Artist Date" to build your courage
When you're too scared to start your own business, it's so much more than a professional issue. It's a spiritual one. So the best way to solve a spiritual problem is a spiritual solution.
That's what I'm offering today: I want to offer you a strategy to get your creative juices flowing so you can overcome your fear of starting your own business.
It's a matter of vitality, your vital, living energy being stuck. Blocked. It is not unlike a creative block. Because it is a creative block. If you have not noticed yet ya'll, I truly believe the entrepreneurial journey is a creative journey which is a spiritual journey. It all makes it way back to spirit.
Today, I want to offer you a strategy to let the juices flow. Let the energy come back into your life and stop being dammed and shored up by fear.
Being too afraid to start your business is very similar to having muscle knots.
Now a quick Google search revealed that what we commonly refer to as a muscle knot is called a myofascial trigger points in the medial community. #learnsomethingnew. But these muscle knots are areas in the muscle fibers or the tissue below the muscle fibers tense and tighten. I had some serious knots in my trapezius muscles which is the triangular band of muscle below your neck and down your upper back. Probably through being hunched over a computer most hours of the day and from overuse during silks. There were very painful so I did PT for them and did a deep tissue massage.
Now, the massage therapist and the PT told me that they were doing different techniques to achieve the same result: Bring blood and heat to the "knot" so that my own body can release the tension. The massage therapist did this through deep tissue massage. Which hurt like a bitch, but did really help. And my PT did this through helping me how to use different muscles and through acupuncture.
But the whole point of this exercise was to apply some pressure to the spot just to get some blood flowing there. Bring some heat to relieve the tension.
Beautiful metaphor for life no? Beautiful metaphor for creativity and business no?
Working Your Knot Out with The Artist's Date
The exercise I'm offering today is not meant to barrel you through your fear. I just want to get the blood flowing, get your healing energy to the tender and tense part of you. Slowly, we're working that knot out. How you ask? Through play!
I got this idea from Julia Cameron, who is an artist, creative teacher, and just incredible creative human being. Cameron's book The Artist's Way truly helped me heal some creative and spiritual wounds that I had. It is loaded with incredible exercises and strategies that are intended to help you reclaim as sense of spiritual and creative health.
One of those exercises is the Artist's Date. The Artist's Date is in Cameron's words "a once-weekly, festive, solo expedition to explore something that interests you." This is low stakes playtime. It is simply a regular commitment to immersing yourself in things that interest you.
When I did The Artist's Way, I did "artistic things" like going to the Fine Arts Museum, drawing at my favorite coffee shop with my chai latte with soy milk. But I also did things like go to an Emily King concert, which was my favorite because I love Emily King. And it was the first concert I went to by myself and I loved it.
The Artist's Dates Remind You There is Creativity and Courage Everywhere
What I found so powerful about the Artist's Dates is that they just reminded me that my entire life was not doom and gloom because I felt blocked professionally. Just because I had a knot in one part of my body, did not mean I had knots all over. Did not mean I was a knot. I just had a sore, tender part of my experience and life that was not an uncontrollable beast. The Artist's Dates were also powerful because they, slowly, sparked so many creative ideas.
A lot of them had nothing to do with my business. I cannot say I can draw a straight line between any one thing I did during this time and the business I have today. But I do know just being able to see that I still had creativity inside me, to know I could still laugh and play was like awakening a part of me that was asleep.
It was humbling. It was humbling because I became arrogant in my pain. I became so sure that me being miserable in my job and stuck because I was too scared to start my own business but wanted to was there was. It was THE story of my life. It was THE right story. I just knew that I was capital R right to be in pain. But putting myself in these creative, interesting experiences, humbled me. It humbled me because I had to question whether I was RIGHT that misery was the only route through this. It humbled me because I had to question whether or not I was right to be miserable and to brandish my miserable flag and be annoyed my people who did not respect my misery.
Your Turn. Rules for The Artist's Date
I want you to try the Artist's Date. I want you to commit to one day a week to taking yourself on an Artist's Date. Once a week for the next 4 weeks, pick one thing that has nothing to do with anything but seems interesting to you. But here are some ground rules:
Your dates should all be different. Don't choose: New restaurant every single week. You only have 4, switch it up.
Your dates cannot be an afterthought. Put some effort into this. Take some time to think of the things you have not done in a while, not rollerblading or swimming. Or think of some things you've been wanting to do for a while but just have not made time for yet.
Commit to all four. Whether you think you deserve them or not. Whether you feel like it or not. Four dates. Show up for yourself.
Enjoy. The Artist's Dates are meant to be enjoyable. Don't choose things that do not interest you. Girl, if you cannot stand museums do not go to a museum. You want to go try on clothes in Lord and Taylor and buy not nary an item, go right ahead!
So my friend, try it out. Use the Artist's Date to get your creative juices flowing. And let's just see what you create at the end.
intro and outro music: danosongs.com
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By B15m1lah. Chair. At Monday, July 02nd 2018, 04:54:43 AM.
Fleshing this out further, let's say a company advertises free shipping on their church chairs once a certain quantity of chairs are purchased to select geographical regions of the country. One of their chairs they sell for essentially $33.00 each, once there are a minimum of 100 chairs, purchased as a part of the order and also include "free shipping" for those chairs to about 20 different states. In this case they may purchase those chairs from a Chinese factory for about $13.00 a chair. They bring them to this country, warehouse them, sell them, and then deliver them. Their costs for all of these items is perhaps another $13.00 or so per chair. They then sell them for $33.00 a chair and all of their costs are covered and they make a nice profit. All through the process though they continue to state they are offering "free shipping".
Having the right back height for your office chair can be of particular importance for those who suffer from back pain and even for those who want to avoid back pain. A good way to determine the back height that will be needed for your chair is to look at your current office chair. If you currently suffer from upper back you will want to look for a chair that's back will come up high enough to support your shoulder blades. Have a friend measure your back in its entirety from the top of the seat on your current office chair up to your shoulder blades to calculate how tall you will need your back rest to be.
Those who work in warm environments are sure to love this next category. Not only are mesh back chairs extremely affordable, but they also offer amazing comfort. Chairs in this category always feature mesh fabric backs for breathability. This allows cooling air flow to reach the chair's occupant while simultaneously providing substantial support. These chairs are also highly versatile as mesh back chairs with ergonomics for conference use, guest seating, and tasking purposes, have become incredibly popular in recent years. Chairs like the Wau Series High Back Mesh Chair by Eurotech are the epitome of high end luxury, making them perfect holiday gifts for any office environment.


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Is this really the best Fine Gael can offer?
The Fine Gael leadership race came with a coded invitation to hate our fellow citizens
Ok, complete the following sentence: "I'm really glad Leo Varadkar was Minister for Transport from 2011 to 2014, because otherwise . . ." Take your time. Search your memory.
Think yourself back to when Leo first became a minister . . .
Time's up.
Second question. Complete the following sentence: "I'm really glad Leo Varadkar was Minister for Health from 2014 to 2016, because otherwise . . ."
We could play this game on through Leo's latest incarnation, as Minister for Social Protection, but let's not.
Anyway, I'm sure you've already filled up both sides of your sheet of paper, listing all the great things that wouldn't have happened had Dr Varadkar stuck to the doctoring, instead of moving into the politicking.
We could move on to Simon Coveney and play the same game, but you get the point.
These two are regarded as the best Fine Gael has to offer.
The party seriously considered offering us Frances Fitzgerald as a potential Taoiseach - the minister who has presided over serial debacles in the Garda force, always running to catch up, always offering yet another long finger on which to hang the latest crisis.
The party seriously considered offering us Taoiseach Simon Harris - putting the country in the stewardship of the Minister for Giving Away Maternity Hospitals to Nuns.
It considered Richard Bruton - well, no, it didn't, really. Richard is - ah, Richard's a nice chap.
The party considered Paschal Donohoe for the job, but he demurred, because Paschal's playing a long game. When Paschal finally makes his move his potential rivals will discover their feet have been quietly nailed to the floor.
So, we were left with Leo-v-Simon. Both sons of privilege, men of ambition with no distinguishing political marks and no great record of distinction.
Myself, I think of politicians as being anywhere from first rate to fourth rate. That is, from 1st (exceptional), through 2nd and 3rd (competent and mediocre), to 4th (unacceptable).
There used to be quite a few in that last category, but these days Michael Lowry mostly has the space to himself.
Varadkar, who has risen largely without trace, could not with any credibility be filed under anything but mediocre - that is, third rate.
Leo is distinguished mostly by his conspicuous ambition and sense of entitlement. Elected barely a decade ago, he has for some time appeared slightly bemused to have not yet been appointed party leader.
His time in Health was noteworthy for the speed with which he got the hell out of there. He repeatedly declared the failures of the system to be "unacceptable", as though someone else was in charge. And after a mere 22 months he left things only slightly worse than he found them.
Coveney is 19 years on the job and seemingly came out of Agriculture with an enhanced reputation among those who know something about the business. (And, no, I know nothing about agriculture, other than it being where you go when you want a turnip, a yearning that is beyond my comprehension.)
Simon remains excited at having, as Minister for Defence, sent a boat to pluck drowning refugees from the Mediterranean. That episode was one of the few in recent times to make this country legitimately feel good about itself, so Coveney is entitled to be considered competent - that is, second rate.
Let's not mention the fact that as Minister for Housing he seems totally out of his depth.
Preparing for the contest, Coveney assembled a list of things he should be in favour of, and sought issues on which he could disagree with Varadkar. And there aren't many.
The two share a fairly primitive grasp of right-wing politics (deregulate, cut taxes, reduce State services, stop the State "meddling" with the market), and that's about it.
Varadkar did three things that seemingly never occurred to Coveney. First, he quietly got the commitment of fellow Fine Gael TDs, prepping them to back him publicly and immediately, hoping to overwhelm any opposition.
Lord knows what he promised them.
Second, he appropriated about €200,000 from his Department of Social Protection, to mount an anti-fraud campaign. He did this in the period running up to the expected retirement of Enda Kenny - knowing it would play well with the FG mainstream.
If Coveney had any guts he'd ask the Standards in Public Office Commission if this €200k could be reckoned as election expenditure. But he hasn't. Any guts, that is.
Third, Varadkar appeared to lurch to the right.
He did this in a somewhat sleeveen manner. There are right wingers who have no problem stating their beliefs, standing over what they believe is the best course, for which they're entitled to respect.
And there are right wingers who haven't the guts to do that - who say with a smirk that they want to govern for "the people who get up early in the morning".
This is an adaptation of the tactics of UK Tories, from 2005, and their racist "are you thinking what we're thinking?" campaign.
Leo dare not say, "Look, the country's full of lazy skangers who live off the rest of us and I hate them as much as you do". But his coded line does the job.
Varadkar seems to assume he already has most of the liberal wing of FG, from the marriage referendum aftermath; his lurch into class hatred may mop up some of the antediluvian right.
He may or may not believe any of this stuff - my suspicion is he doesn't believe very much, apart from the ever-upward progress of Leo.
Simon, God help us, has a more "liberal" view, believing we should "find out why aren't they motivated" to get up.
Do these people not know this country? Do they not know that the unemployed are largely a shifting mass, people losing and getting jobs, bridging the gap by availing of social supports - for which they've already paid?
Or do Varadkar and Coveney live in some right-wing fantasy world of strong-chinned heroes versus slobbering social misfits?
In the real world, the great majority work because we want to work, and it pays better than the dole, and it opens possibilities for the future.
The great majority of us respect one another. We are occasionally let down, but mostly we recognise ourselves - our ambitions, our fears and our satisfactions - in the lives of our neighbours.
And where our neighbours are brought down by circumstance we wish them well, we hold fundraisers and we send them cards with flowers on them.
And when we're occasionally brought down ourselves, we're thankful for the helping hand that keeps us going.
We don't share the miserable contempt and suspicion of humanity that both Varadkar and Coveney have displayed in this competition between the second-rate politician and the third rate.
These wretched people, so mistrustful of their fellow citizens, are in the process of waving goodbye to a beloved Taoiseach.
A Taoiseach who lost an election in 2007, couldn't get a majority in 2011, took a hammering in 2016, who helped fashion a prosecutorial system that can't prepare statements for a trial; who presides over hospitals where people die on trolleys in noisy corridors; who can't keep track of the number of scandals that have afflicted the police force; who still seems complacent about the number of people sleeping on the streets.
And as he leaves, two of those who helped him make this country what it sorrowfully has been reduced to are competing to replace him. And doing so in campaigns that offer a little hope, wrapped in a whole lot of suspicion and hate.
Sunday Independent


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"Almost all decision-making in agriculture, in the boardrooms of industry or on the tractor seats of farms, affects the distribution of materials such as crops and manure within farms, and the movement of materials such as feeds and farm products to and from farms. Most common farm materials contain important plant nutrients, such as nitrogen, phosphorus, and potassium, and are moved as part of the everyday activities of farming and agriculture. As a result, the many factors considered in each management decision affect plant nutrient distribution and have implications for nutrient management to meet the many expectations."
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New music from Liddy Clark? Yes, please!
Following the release of her debut EP "Testing the Waters" last July, the 21-year-old country music maven is giving the #TigerBeatFam an early access listen to her newest single "Hit & Run" before it officially drops this Friday. It doesn't get much better than that!
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Nova Gold Hotel, Pattaya
- Free WiFi
- Collect nights
Nova Gold Hotel, Pattayafrom $28
- Deluxe Room, 1 King Bed
- Grand Deluxe Family
- Superior Room, 1 King Bed
- Deluxe Room, 1 King Bed, Corner
More great choices
What's around Nova Gold Hotel, Pattaya
- In Central Pattaya
- Pattaya Beach - 11 min walk
- Pattaya Beach Road - 11 min walk
- Central Festival Pattaya Beach - 17 min walk
- Walking Street - 34 min walk
- Hard Rock Cafe - 11 min walk
- Big C Extra - 13 min walk
- Art in Paradise - 14 min walk
Getting around
- Utapao (UTP-Utapao Intl.) - 51 min drive
- Bangkok (BKK-Suvarnabhumi Intl.) - 73 min drive
- Pattaya Station - 4 min drive
- Pattaya Tai Station - 7 min drive
- Bang Lamung Station - 15 min drive
- Free area shuttle
At a glance
Key facts
Hotel size
- This hotel has 77 rooms
- This hotel is arranged over 8 floors
- Check-in time starts at 2 PM
- Check-out time is noon
Required at check-in
- Credit card deposit required
- Government-issued photo ID required
- Minimum check-in age is 18
Travelling with others
- One child stays free when occupying the parent or guardian's room, using existing bedding
- Pets not allowed
- Free WiFi in public areas
- Free WiFi in rooms
- Free area shuttle
Payment types at the property
Other information
- Smoke-free property
In the hotel
- Buffet breakfast daily (surcharge)
- Room service (during limited hours)
- Indoor pool
- Fitness facilities
- Golfing nearby
- Arcade/game room
- Business center
- 24-hour front desk
- Tours/ticket assistance
- Dry cleaning/laundry service
- Laundry facilities
- Luggage storage
- Number of buildings/towers - 1
- Year Built - 2009
- Elevator
In the room
- Air conditioning
- Minibar
- Coffee/tea maker
- Iron/ironing board (on request)
- In-room massage available
- Balcony
- Private bathroom
- Shower only
- Free toiletries
- Hair dryer
- 32-inch LCD TV
- Satellite TV channels
- Desk
- Free WiFi
- Phone
- Refrigerator
- Free bottled water
- Daily housekeeping
- In-room safe
Also popular with travelers from the USA
Nova Gold Hotel, Pattaya's small print
Also known as
- Hotel Nova Gold
- Nova Gold Hotel
- Nova Gold Hotel Pattaya
- Nova Gold Pattaya
- Nova Gold
- Nova Gold Hotel Hotel
- Nova Gold Hotel Pattaya
- Nova Gold Hotel Hotel Pattaya
This property's policy is to refuse certain bookings for the purpose of group events or parties, including pre-wedding stag/bachelor and hen/bachelorette parties.
Optional extras
Rollaway beds are available for THB 850.0 per day
Buffet breakfast is offered for an extra charge of THB 250 for adults and THB 125 for children (approximately)
We have included all charges provided to us by this property. However, charges can vary, for example, based on length of stay or the unit you book.
Didn't find the right property?Continue searching for Pattaya, Thailand
Recent reviews
Good 7.8 From 329 reviews
Was amazing... I will stay again soon
Aircon only works in the rooms when you are present on the room. The rest of the time your room is slowly heating itself (mine achieved 34 degrees) to come in from outside to that heat and then wait as a single aircon unit tries to chill the room is a joke and makes the whole room an uncomfortable stay.
If you wanted an extra towel it costs $2 a day per towel. CRAZY.. If we wanted an extra pillow it cost $3 a day. It was like rental a la cart for everything. Very little english.
Hotel staff is great. They were friendly and helpful. The only challenge was getting an extra towel. Took some work but eventually I managed to get one which wasn't replaced the following day after the room was cleaned.
It was honestly pretty good for 30 bucks.
Is the description of this hotel not correct? Tell us


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Samantha Lycett is a modern-day witch living in Lancashire.
Samantha is a solitary Celtic witch, practising alone from her home in Clayton Brook, but she is part of a wider Pagan community firmly established across the UK.
Keeping her company is a friendly black and white cat.
Samantha explains: "Cats are what is known as a familiar – they act as a warning, signal if there is any negative energies around, and can help you go on journeys spiritually and through meditation.
"As witches we are very close to the animal kingdom. It is a big part of us and there are witches who will campaign for animal rights because it is important. They are living creatures with thoughts and feelings."
But there is more to being a witch than cats and candles.
Samantha explains that paganism is a religion which focuses on the feminine side of life, although there are also male witches.
In the 2001 census, some 30,000 people declared themselves as pagan with a further 10,000 specifying a route (Wicca, druid, witch etc.), ranking paganism as the seventh largest faith in the UK today.
But anecdotal evidence from Pebble, the public bodies liaison committee for British Pagans, suggests that a mere one in five Pagans expressed their beliefs in the census.
Samantha says: "As a rule, as witches and Pagans we are not hiding anything. Being Pagan is so deep in your heart it is a very personal individual religion – it runs through your blood – it is extremely strong.
"Your thoughts of the Goddess can come in many times a day. In the morning as I light my candles and at night when I go to bed I thank the Goddess and ask for help and support.
"As you do these things as a pagan you do them with the breath that you breathe. I step outside and notice the light shining amongst the trees and I see that as my lady shining me some light.
"You don't always have to be in ritual or in a circle to be in connection with her."
Paganism is based upon three principles – to be connected with the earth and nature, to a God and to a Goddess.
The Gods and Goddesses can be taken from any tradition such as Celtic, Norse of Native-American.
Samantha says: "For me I am half Scottish and have an affinity to Ireland so I am a Celtic witch. Others see signs as though their Goddess is appearing to them in various forms, sending them signals.
"There are some groups of pagans who connect solely to the Goddess but for many they are connected to both – it is about polarity."
Samantha says she casts spells "when she needs to" but always looks for an answer within herself. She says people often come to her and ask her to cast a spell for happiness or inner confidence and she finds it rewarding to help other people, but she also says it is strictly against the rules to cast a spell for personal gain.
She adds: "I would never cast a spell behind anybody's back, even if I thought it might help them, because free will is very important to us."
Samantha has two sons, James, 10, and Benjamin, eight, whom she raises in the pagan tradition.
She says: "We take our parenting very seriously – as pagans we celebrate three phases of woman – maid, mother and wise woman.
"Although I am raising my boys in this way it is not dogmatic and they are free to make their own choices. They take part in RE and learn about other faiths – it is important for them to learn tolerance and understanding of other people's beliefs."
However, she says misunderstanding about her religion can be a little tiring and her sons have recently encountered prejudice for the first time. She says: "People think paganism is all about satanism and magic, but actually Satan is a Christian concept – we don't even believe in Satan – we have never had anything to do with that and never would."


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Province 5 Rupandehi: Pharsatikar Yuwa Club Enters FINAL Of 4th New Srijana Cup
Pharsatikar yuwa club has entered final fo 4th New Srijana cup football tournament in Rupandehi.
Pharsatikar yuwa defeated Lishnu yuwa club in sudden death to enter final on Wednesday.
Both teams played 1-1 draw in regulation time.
Goalie Bijaya Shrestha became the man of the match.
They will meet hists New Srijana yuwa club in the final match.
The championship has a winning purse of Nrs 1 lakh.
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RED Episode #44: 2018 Wine and Dine Post-Race Celebration
In this episode, we celebrate the completion of our RunDisney Wine and Dine Half Marathon Weekend. We ran around Hollywood Studios and Epcot. Hollywood Studios has some of our favorite rides! Rockin' Rollercoaster, Star Tours, and the new Slinky Dog Dash!
We visited Australiafor a really delicious lamb chop with mint pesto and potato crunchies! Awesome! It is a staple of the festival and one you should try in 2019 if it returns!
We love the Canada booth at Epcot Food and Wine Festival and featured it last year. This time we celebrated our accomplishment with one of our favorite beers from Canada. It was Moosehead Lager! It was a refreshing and low ABV beer. Light and not hoppy, it was a great way to toast and celebrate!
Thank you for watching! Here's hoping for a great second year of the podcast because of all your support! Please subscribe and rate us on iTunes. We would love to hear your feedback and need your help getting discovered as a podcast! Follow us on our website, Facebook, Instagram, and Twitter.


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Global Clinical Nutritional Supplements Market Size and Share 2024 Sales, Production, Consumption and Segmentationpmrplanetmarket | May 23, 2019 | 0 | Pharmaceutical and Healthcare
Global Clinical Nutritional Supplements Market
Clinical nutrition products are specially formulated to nourish and improve the quality of life for people of all ages.
According to this study, over the next five years the Clinical Nutritional Supplements market will register a xx% CAGR in terms of revenue, the global market size will reach US$ xx million by 2024, from US$ xx million in 2019. In particular, this report presents the global revenue market share of key companies in Clinical Nutritional Supplements business, shared in Chapter 3.
This report presents a comprehensive overview, market shares and growth opportunities of Clinical Nutritional Supplements market by product type, application, key companies and key regions.
Access Full Report with TOC @ https://www.planetmarketreports.com/reports/global-clinical-nutritional-supplements-market-growth-status-and-outlook-2019-2024
This study considers the Clinical Nutritional Supplements value generated from the sales of the following segments:
Segmentation by product type: breakdown data from 2014 to 2019 in Section 2.3; and forecast to 2024 in section 10.7.
Liquid Supplements
Semi-Solid Supplements
Segmentation by application: breakdown data from 2014 to 2019, in Section 2.4; and forecast to 2024 in section 10.8.
This report also splits the market by region: Breakdown data in Chapter 4, 5, 6, 7 and 8.
United States
Southeast Asia
Middle East & Africa
South Africa
GCC Countries
The report also presents the market competition landscape and a corresponding detailed analysis of the major vendor/manufacturers in the market.
The key manufacturers covered in this report: Breakdown data in in Chapter 3.
Medline Industries
B. Braun Melsungen
Fresenius Kabi
Otsuka Pharmaceutical
Abbott Laboratories
Nature's Bounty
Cambrooke Therapeutics
Sichuan Kelun Pharmaceutical
In addition, this report discusses the key drivers influencing market growth, opportunities, the challenges and the risks faced by key players and the market as a whole. It also analyzes key emerging trends and their impact on present and future development.
Research objectives
To study and analyze the global Clinical Nutritional Supplements market size by key regions/countries, product type and application, history data from 2014 to 2018, and forecast to 2024.
To understand the structure of Clinical Nutritional Supplements market by identifying its various subsegments.
Focuses on the key global Clinical Nutritional Supplements players, to define, describe and analyze the value, market share, market competition landscape, SWOT analysis and development plans in next few years.
To analyze the Clinical Nutritional Supplements with respect to individual growth trends, future prospects, and their contribution to the total market.
To share detailed information about the key factors influencing the growth of the market growth potential, opportunities, drivers, industry-specific challenges and risks .
To project the size of Clinical Nutritional Supplements submarkets, with respect to key regions along with their respective key countries .
To analyze competitive developments such as expansions, agreements, new product launches and acquisitions in the market.
To strategically profile the key players and comprehensively analyze their growth strategies.
Customizations available
In case of any queries or customization requirements please connect with our sales team firstname.lastname@example.com, which will ensure that your requirements are met.
Browse a Free Sample Report @ https://www.planetmarketreports.com/report-sample/global-clinical-nutritional-supplements-market-growth-status-and-outlook-2019-2024
About Us:
Planet Market Reports gives statistical surveying reports to businesses, people and associations with a goal of helping them in their decision making process. We have huge database of market research reports & company profiles across globe. We associated with global market research a publisher who has a wide range of research specialists & industry experts which provides you deeper penetration of market research industry.
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Organization: Planet Market Reports


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Texture Stamps Set 1
The original set of Monster Makers texture stamps consisting of 12 different skin textures ranging from heavy to fine. Create realistic skin textures by pressing these onto the surface of the clay during final detailing.
Texture Stamps Set 2
This is the follow up set of 12, very interesting creature skin textures by Monster Makers. Great for those unusual Monster skins that are not easily achieve.
Texture Stamps Set 3
These texture stamps are skin textures ranging from heavy to fine. This set includes alien and reptile looking textures.
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I am delighted to welcome you to Hot House Birmingham where we offer contemporary music lessons, ensembles, choirs, recording and music tours. We strive to create an inspirational environment where students can access our award-winning music education. All of our staff receive annual safe-guarding training and are submitted to an enhanced DBS check with the Local Authority.
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The clock is ticking. Everyone around the New Orleans Pelicans knows it, and, in some form, it dominates everything they do.
Anthony Davis, at very worst a top-five player in the NBA, can become a free agent the summer of 2020, and he can be offered (and possibly turn down) a wildly lucrative contract extension this summer. There have been longstanding rumblings that New Orleans, once faced with the reality of his pending departure, could have to trade him.
And, despite no indications other than joining Rich Paul's Klutch Sports agency — the same that represents LeBron James — he's been linked to the Lakers for most of the season.
Wins and losses, transactions, rotations — it all has to be viewed in the realm of how it could affect Davis' long-term plans.
With Davis back in town Monday night to play the Clippers, there was more of an eye on the immediate. Coach Alvin Gentry didn't have to say his team wasn't trading Davis — something he did in December when New Orleans visited to face the Lakers.
No, the vibe around the Pelicans, at least for now, is that with Davis leading the way, they'll try to climb their way back into the Western Conference playoff race.
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"Having injuries and not playing the style of basketball we want to play, not having the record we want to have, we're still in the mix," Davis said Monday, and added, "We just have to turn it around quickly."
New Orleans (21-23) had won three of four before running out to a 20-point lead against the Clippers. And while they came all the way back, New Orleans closed strongly thanks to Davis' 46 points and 16 rebounds, and his supporting cast, which is finally back in full.
Their 121-117 win puts the Pelicans within 2½ games of Utah for the West's final playoff spot and just 3½ games behind the Clippers and San Antonio Spurs, who are tied for sixth.
Wins like Monday's only strengthen the Pelicans' plan for the rest of this season: to give their roster a real chance to play together, an opportunity they've lacked because of injuries to guard Elfrid Payton and forward Nikola Mirotic.
Payton played only his 13th game of the season Monday, and he's important because he allows star guard Jrue Holiday to conserve energy and relieves him of having to turn the ignition for the offense.
And Mirotic, whom New Orleans traded for last season, missed the last month with an ankle injury and still is operating on a minutes restriction. At full strength, he's a perfect big man to stretch the defense and complement Davis.
When healthy and together, New Orleans' best players have been terrific. The Pelicans have won 10 of the 13 games Payton played. But without him and Mirotic, they sunk toward the bottom of the West.
As a result, the Pelicans remain unsure of what they actually have.
One thing that could accelerate the process is another trade, with the Pelicans bringing in more talent instead of selling off Davis.
NBA executives still think New Orleans will be aggressive to improve the roster; a starting small forward should be at the top of the wish list.
Wing help — maybe players like New York's Tim Hardaway Jr. or Atlanta's Kent Bazemore — would improve the roster but require financial commitments beyond this season.
Staying healthy would be the best bet for a team that's not exactly talent poor with Davis, a bonafide superstar, Holiday, one of the most underrated guards, Mirotic and Julius Randle, who has continued to build on his late-season success last year with the Lakers.
The cupboards aren't bare, and the team swept a playoff series last season with less talent after losing DeMarcus Cousins to injury.
"I guess that's something people think. We proved some people wrong last year," Holiday said. "I guess we have to do the same thing this year."
The clock's ticking. And the stakes — Davis' future — couldn't be higher.
Twitter: @DanWoikeSports


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Interview with Christopher Speed, MND, APD
Vitamin K probably isn't something you think about much, unless you're one of the millions of people taking anti-coagulants. In that case, you've likely been told to limit intake of high vitamin K foods, such as spinach or kale. But thanks to recent research, knowledge of vitamin K — more specifically the family of phylloquinone molecules — suggests there's a lot more to vitamin K than blood clotting. In fact, a separate form of vitamin K may play a critical role in two major chronic disease processes: heart disease and osteoporosis.
Radio Nutrition recently spoke with Christopher Speed, MND, APD, Associate Editor of the European Journal of Cancer Prevention, and adjunct Lecturer at New York University Nutrition School. He has expertise in communications about novel nutrients such as omega-3 and vitamin K, and works on health and wellness communication for many prominent food, nutrition, and supplement companies. He discusses some of the new thinking about vitamin K, in particular vitamin K2. The podcast includes additional thoughts and discussion about vitamin K2, including surprising information about a significant food source.
Radio Nutrition: Most people think of vitamin K as one molecular type, important for blood clotting. What are the different types of vitamin K, and the other key roles vitamin K plays?
Chris Speed: Although the name suggests differently, vitamin K is not a single compound. It consists of a group of fat-soluble vitamins that are essential for the body to have normal coagulation, or blood clotting, as well as to utilize calcium for healthy bones, arteries and soft tissues. The vitamin K family is divided into vitamin K1 – one molecule (phylloquinone) – and vitamin K2 – a group of molecules (menaquinones).
While Vitamin K1 is needed for proper blood coagulation, vitamin K2 is essential to build and maintain strong bones, as well as to avoid calcium deposits in the arteries, promoting cardiovascular health. Vitamin K2 exists in several forms, the most common ones are the synthetic menaquinone-4 (MK-4) and the natural or synthetic menaquinone-7 (MK-7).
All K vitamins are similar in structure: they share a "quinone" ring. However, they differ in the saturation and number of attached carbon-hydrogen atomes in the sidechain — called "isoprenoid residues." These differences are especially pronounced in the vitamin K2 group, which includes menaquinones with different lengths of the side chain. The length influences their abilities to reach different tissues within the body: the longer side chain, the better its potential. Consequently, the superior amongst all K vitamins are the long-chain menaquinones — especially MK-7. They are completely absorbed, and remain in the blood for the longest time, and are therefore more available for all tissues when needed.
Where bone health is concerned, Vitamin K2 activates osteocalcin, a protein required to bind calcium to the mineral matrix, thus strengthening the skeleton. In circulation, Vitamin K2 allows the Matrix Gla Protein (MGP) to accomplish its desired goal: taking calcium away from the arteries (where it could have calamitous effects) and putting it in the bone (where the effects are far more beneficial).
Due to vitamin K's activation of MGP and osteocalcin, calcium is ushered away from the arteries (high calcification correlates to increased death from cardiovascular disease), directing it and binding it to the bone mineral matrix. So the better one's K status, the better their heart and bone health.
Radio Nutrition: Given that there are different forms of vitamin K, is it important for people to consume the different forms, or can simple vitamin K1 from green vegetables satisfy all requirements?
Chris Speed: Vitamin K2's supremacy comes from its different sidechains. Scientific findings have shown that vitamin K1 cannot deliver all of vitamin K2's benefits because it lacks the side chain. Vitamin K1 and vitamin K2 can both act as enzyme cofactors*, but K2 is much more bioavailable and bioactive and more effective in supporting this enzymatic process. In addition to its function as an enzymatic cofactor, vitamin K2 has a dual role in mediating bone homeostasis – it acts to stimulate the synthesis of bone, while also decreasing bone resorption (removal of calcium). Finally, studies have shown that only long-chain menaquinones are cardioprotective.
Radio Nutrition: Are current recommended intake levels adequate? How are they assessed and how is the recommended intake set?
Chris Speed: There currently are no recommended intake levels for vitamin K2 – the only recommended levels are for vitamin K1 at this point, and vitamin K1 does not deliver the same benefits as vitamin K2.
While benefits have been demonstrated in studies where adults supplemented K2 as MK-7 at 180 mcg/day and children supplemented K2 as MK-7 at the 45-50 mcg/day level, the need to improve K2 status warrants further discussion to establish whether this dose is adequate.
Radio Nutrition: What type of diet would likely provide an adequate intake?
Chris Speed: While vitamin K1 is found in green leafy vegetables, such as broccoli, spinach and kale, and is easy to incorporate into one's diet, the more beneficial vitamin K2 is difficult to come by through diet alone.
Natural vitamin K2 is found in bacterially fermented foods like mature cheeses and curd. The MK-4 form of vitamin K2 is often found in relatively small quantities in meat and eggs. The best source of natural vitamin K2 is the traditional Japanese dish "natto," which is made of fermented soybeans. Natto provides an unusually rich source of natural vitamin K2 as long-chain menaquinone-7.
Epidemiological trials show the benefits of eating food rich in vitamin K, especially vitamin K2, and the positive health impact on the populations and cultures regularly consuming traditional food sources of vitamin K.
In one such trial of a Dutch population, the dietary intake of phylloquinone (K1) and menaquinone (K2) was followed by 4,807 subjects for seven to 10 years. The relative risk of mortality due to coronary heart disease was reduced significantly with increased intake of dietary menquinones (K2) from food such as cheese, but not with intake of phylloquinone (K1) from vegetables. For another epidemiological study, the health status of 944 Japanese women (aged between 20 and 79 years) was followed for three years, and natto intake was suggested to be responsible for preventing post-menopausal osteoporosis due to the effects of MK-7.
Even though studies have found that natto consumption in Japan has been linked to significant improvement in K vitamins status and bone health, the intense smell and "controversial" taste make this soy food a less attractive source of vitamin K2 for the Western population. Therefore, supplementation offers a viable alternative to receiving adequate vitamin K2.
Radio Nutrition: What is the current typical form in supplements? How does the product, MenaQ7® differ? Does this form of vitamin K differ from the types found in food?
Chris Speed: While it is a noble to try to attain K2 through the diet, the typical Western diet contains insufficient amounts of vitamin K2 to adequately activate MGP, which means about 30% of vitamin K2-activated proteins remain inactive. This amount only increases with age. Further, vitamin K2 is nearly non-existent in processed "junk" food, and even in a healthy Western diet.
Due to the deficiency of K vitamins in most people eating a Western diet, supplementation might be helpful. Vitamin K2 intake has been linked to both bone and cardiovascular health, and the most desirable form of K2 is natural vitamin MK-7 form. This is the most bioavailable, bioactive and longest lasting form of vitamin K available. One MK-7 product — called MenaQ7® from NattoPharma — has been tested by VitaK Research at the Maastricht University in the Netherlands, the world's largest research institute dedicated to vitamin K, for safety and efficacy in humans.
Despite the strong epidemiological evidence showing that dietary intake of vitamin K2 may improve overall health status, it was not until a three-year 'breakthrough' study of MenaQ7® – completed in 2012 – that there had been a clinical trial to show that only a long-term (more than one year) supplement of vitamin K, especially MK-7, improves bone mineral density, bone mineral concentration and bone strength. The study was a double-blind, randomized, clinical trial evaluating the results of a three-year regular intake of natural MK-7 in a 180 mcg daily dose by a group of 244 healthy post-menopausal Dutch women, 55 to 65 years old, randomly assigned to receive either MenaQ7® or identical-looking placebo capsules, daily.
This study is considered by the medical community to be a breakthrough because it shows clinically, for the first time, statistically significant protection with vitamin K against osteoporosis and cardiovascular deterioration with aging. Specifically, with regards to bone preservation, the study showed significant protection of the vertebrae and the hip (femoral neck) against osteoporosis and fractures due to bone degeneration. This was achieved with only 180 mcg/daily of MenaQ7®, which is considered a 'nutritional dose,' meaning it is a dose that can be obtained from a healthy balanced diet. Importantly, the three-year study showed, for the first time, substantial benefits of nutritional vitamin K2, as compared to the placebo group, in preventing age-related stiffening of arteries.
Radio Nutrition: What are the considerations for people on anti-coagulant therapy regarding vitamin K? What objections might the medical community have about a vitamin K supplement for these people?
Chris Speed: Avoiding unwanted calcification and simultaneously keeping bones healthy is important for millions of people all over the world. It is vital to know that natural vitamin K2 is safe. Present studies show that 45 μg MenaQ7® does not interfere with blood-thinning medicines, and as such MenaQ7® does not provoke any additional risk of clot formation inside blood vessels. However, a person using the blood thinning medicines coumarin or warfarin should consult his or her physician for options.
NOTE: while MenaQ7® is produced by NattoPharma, I was not reimbursed in any way for posting this interview.
*for the γ-carboxylase that facilitates the post-translational conversion of glutamic acid to γ-carboxyglutamyl (Gla) residues