text:
Brooklands Farm Primary School
About Us
Welcome to Brooklands Farm Primary School
New digital prospectuses
Contact us
Our School
Ethos and Values
Vital Signs
Safeguarding Statement and Policy
Child Centered School
Who's Who
Meet the Governors
Governors Meeting attendees 2018 – 2019
Governors Committee Structure
Annual Governance Statement
Governors Strategic Planner
Governors Pecuniary Interests
British Values
Our Journey
Our Journey
Brooklands Expansion
Building Blog
SEND Policy
IQM – Inclusion Quality Mark
Inclusion Development Plan
Inclusion Information Report
Postive Relationships
Timings of the School Day
EAL Information
What does EAL mean?
EAL – What is Bilingualism?
EAL – How to help at Home
Good websites and EAL Parent Support
EAL – How do we support EAL children?
EAL – Brooklands Farm Teaching & Learning?
EAL – Brooklands Farm children/parents reviews
EAL – Language Acquisition
Hub of Excellence for EAL
School EAL statistics
School Prospectus
Whole School latest news
School Clubs
Care Club/Activity Clubs
Care Club/Activity Club Terms & Conditions
Holiday Club
Holiday Club Terms & Conditions
Attendance Policy
Accessibility Plan
Lockdown Policy
Lettings Policy
Adverse weather policy
Uniform Policy
Brooklands Farm Primary School Car Parking Rules and Guidelines
PSHE Policy
Health & Safety Statement & Policy
First Aid Policy & Supporting pupils with medical conditions policy
Pupil Premium Policy
SEND Policy
Brooklands Farm Special Educational Needs and Disability (SEND) Policy
Charging & Remissions Policy
Equality and Diversity Policy
Behaviour Policy
Behaviour Policy
Supporting policies
Data Protection
Data Protection Policy
School Records Management Policy
Privacy Notice's – Parents/Carers & Pupils
Freedom of Information Publication Policy
Bring Your Own Device Policy
Social Media Policy
Child Protection Policy
Child Protection Policy
Managing Allegations and Concerns regarding staff in education settings and Schools
Confidentiality Policy
Policy on the administration of medicines
Anti-bullying Policy
Safer Recruitment Guidance
Policy for the use of Restrictive Physical Intervention with children and young people
Online Safety Policy
Drug Advice for Schools
Guidance for Off -site Visits
Photographic Images of Children Guidance
Policy on Social Networking sites and Personal internet presence for school staff
Whistleblowing Policy
Children Missing Education Guidance and Local Arrangements
Milton Keynes Exclusions guidance
The Role & Responsibilities of the designated teacher for looked after children
Young person's guide to keeping children safe
Promoting fundamental British Values as part of SMSC in schools
The United Nations Convention on the Rights of the Child
Keeping children safe in Education
FGM Policy
Meeting Parents – Guidelines for Staff
Picking up and dropping off Policy
Lone working policy
Changing for PE
PE & Sports Premium 2013 – 2014
PE & Sports Premium 2014 – 2015
PE & Sports Premium 2016 – 2017
PE & Sports Premium 2017 – 2018
PE & Sports Premium 2018 – 2019
PE & Sports Premium 2018 – 2019 (updated 31st May 2019)
Pupil Premium Funding
School Performance Tables
Class Pages
Welcome to Foundation Stage
F1 Countess Way
F1 Fen Street Latest News
F1 Countess Way Latest News
F2 Countess Way Latest News
F2 Fen Street Latest News
Foundation – How to Guides
Foundation Curriculum Tea Pack
Welcome to Year 1
Countess Way Year 1 Latest News
Fen Street Year 1 Latest News
Y1 Homework
Yr 1 Curriculum
Yr 1 Maths
Yr1 Literacy
Year 1 Projects
Yr1 Curriculum Tea Pack
End of Year Standards – Year 1
Year 1 – How to Guides
Yr 1 Curriculum Newsletters
Welcome to Year 2
Countess Way Year 2 Latest News
Fen Street Year 2 Latest News
Y2 Homework
Yr 2 Curriculum
Yr2 Literacy
End of Year Standards – Year 2
Year 2 Projects
Year 2 – How to Guides
Yr 2 Curriculum Newsletters
Yr 2 Maths
Yr2 Curriculum Tea Pack
Welcome to Year 3
Countess Way Year 3 Latest News
Fen Street Year 3 Latest News
Y3 Homework
Yr 3 Curriculum
Year 3 – How to Guides
Yr 3 Curriculum Newsletters
Yr 3 Maths
Year 3 Projects
Yr3 Literacy
Yr3 Curriculum Tea Pack
End of Year Standards – Year 3
Welcome to Year 4
Countess Way Year 4 Latest News
Fen Street Year 4 Latest News
Y4 Homework
Yr 4 Curriculum
End of Year Standards – Year 4
Year 4 Projects
Yr 4 Maths
Yr4 Literacy
Year 4 – How to Guides
Yr 4 Curriculum Newsletters
Yr4 Curriculum Tea Pack
Welcome to Year 5
Countess Way Year 5 Latest News
Fen Street Year 5 Latest News
Y5 Homework
Yr 5 Curriculum
Year 5 – How to Guides
Yr 5 Curriculum Newsletters
Yr 5 Maths
Yr5 Literacy
Year 5 Projects
Yr5 Curriculum Tea Pack
End of Year Standards – Year 5
Welcome to Year 6
Fen Street Year 6 Latest News
Countess Way Year 6 Latest News
Y6 Homework
Yr 6 Curriculum
Year 6 – How to Guides
Yr 6 Curriculum Newsletters
Yr6 Literacy
Yr 6 Maths
Year 6 Projects
Yr6 Curriculum Tea Pack
End of Year Standards – Year 6
Year Group Little Books
Year Group Little Books – Foundation
Little Book of Year 1
Little Book of Year 2
Little Book of Year 3
Little Book of Year 4
Little Book of Year 5
Little Book of Year 6
Whole School Projects
Volkswagen Project
Brain Week
Children as Leaders
Term Dates
Reporting Absence
School Lunches/Snacks and Drink at School
Apply for Free School Meals and Pupil Premium
Year 6 Residential Trip Information – 2019
How to comment or complain
Attendance – Information for Parents
Sports Festivals
Enrichment Festivals
Brookfest Videos
Useful Links
Community Groups
Community Groups That Meet at Brooklands Farm
In the Community
Local community learning
Early Years Hub:MK
Listening Project
Brooklands Important Documents For Staff
Staff Useful Links
Sharing Good Practice
Little Book of Curriculum
Brooklands Farm 80:20 document
Brooklands Farm Teaching, Learning and Thinking Policy
Assessment at Brooklands Farm & Policy
Foundation – Little book of Curriculum & Little book of Reading
Year 1 – Little book of Reading
Year 2 – Little book of Reading
Year 3 – Little book of Reading
Year 4 – Little book of Reading
Year 5 – Little book of Reading
Year 6 – Little book of Reading
Curriculum Posts
Additional Information for Parents
Challenge Partners
Structured Conversation
Home School Agreements
Staff Vacancies
Application Pack
Year Group Little Books – Year 4
Little Book of Year 4.pdf


text:
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subset: commoncrawl


text:
Hot Cider Nog
30 mins
4 persons
A calorie is a unit of energy. The number of calories foods contain tells us how much potential energy they posses.
Most all the parts of our bodies are made from protein: hair, skin, blood, organs, and muscles. It is needed for cells to grow. It also repairs or replaces healthy cells and tissues. Protein in food gives us calories - 4 calories in one gram. If we do not get enough calories from fat and carbohydrates we may use protein for energy.
Water serves as a solvent for nutrients and delivers nutrients to cells, while it also helps the body eliminate waste products from the cells. Both the spaces between cells (intercellular spaces) and the spaces inside cells (intracellular spaces) are filled with water. Water lubricates joints and acts as shock absorbers inside the eyes and spinal cord. Amniotic fluid, which is largely water, protects the fetus from bumps and knocks.
Calcium is a mineral that is important for building strong bones and teeth. Almost all of the calcium we use in our bodies is for building strong bones. A very small amount is needed to help our heart, nerves and muscles work.
Carbohydrates are the body's main source of energy. There are three different kinds of carbohydrates. They include starch, sugar, and fiber. Starch is made from chains of small sugars. When these chains are broken down during digestion, we get energy. We get 4 calories from each gram of starch (or sugar).
Fiber is one kind of carbohydrate. It's the part of plant foods that our bodies do not break down during digestion. Because fiber isn't digested, it doesn't give us calories.
Iron is a mineral that is an important part of our red blood cells. It is needed to carry oxygen from our lungs to our cells, muscles and organs.
Magnesium is an abundant mineral in the body. It's required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione.
Sugars are carbohydrates that provide the body with energy, our body's fuel. Sugars occur naturally in fruit, vegetables and dairy foods and are added to foods for flavour, texture and colour.
Sodium is important for keeping a balance in pressure between the inside and outside of our cells. Too much sodium can lead to high blood pressure. High blood pressure may increase the risk for having a heart attack or stroke.
Phosphorus is a mineral that makes up 1% of a person's total body weight.
Potassium is a mineral found in varying amounts in almost all foods. Diets high in potassium are associated with improved blood pressure control.
Fat is a nutrient that is an important source of calories. One gram of fat supplies 9 calories - more than twice the amount we get from carbohydrates or protein. Fat also is needed to carry and store essential fat-soluble vitamins, like vitamins A and D.
This is a type of fat that comes mainly from animal sources of food, such as red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels.
Zinc is a mineral that your body needs to be healthy. Zinc strengthens your immune system and helps in normal growth and development at all ages.
Vitamin C helps form a cement-like material between our cells. We need vitamin C to heal cuts, wounds, and burns. When we don't get enough vitamin C the "cement" between cells loses its strength and can cause us to bleed easily. It may show up as bleeding gums or bruises.
Thiamin is one of a group of vitamins called the "B vitamins." Another name for thiamin is vitamin B1. Thiamin works with other B vitamins to help your body use the energy it gets from food.
Riboflavin is one of a group of vitamins called "B vitamins." Another name for riboflavin is vitamin B2. Riboflavin works with other B vitamins to help your body use the energy you get from food. It also helps the body to use protein in food to build new cells and tissues.
Niacin is one of a group of vitamins called the "B vitamins." Niacin works with other B vitamins to help your body use the energy you get from food. It is also important to help use protein from the diet to build new cells and tissues.
Vitamin B6 is also called pyridoxine. It is involved in the process of making serotonin and norepinephrine, which are chemicals that transmit signals in the brain. Vitamin B6 is also involved in the formation of myelin, a protein layer that forms around nerve cells.
Folic acid is important for making blood and building cells. It is also called folate or folacin. Folic acid is found in many food groups in the Food Guide Pyramid.
Vitamin B12 makes healthy blood cells and helps keep our nerves working properly.
Vitamin A keeps your skin smooth and the linings of your mouth, nose, throat, lungs, and intestines healthy. Vitamin A is also needed for healthy eyes. It forms the part of the eye that helps you to see in dim light. People who do not get enough vitamin A may have a hard time seeing at night.
Vitamin E is a powerful antioxidant whose main job in the body is to protect against cell damage. Vitamin E may also play a role in maintaining a healthy immune system and protecting against chronic diseases, such as heart disease and cancer.
Vitamin D helps ensure that the body absorbs and retains calcium and phosphorus, both critical for building bone.
Vitamin K helps with many important functions in your body. Vitamin K helps your body heal wounds, maintain your blood vessels and keep your bones healthy. Vitamin K may also help in preventing fractures (broken bones), especially in women after menopause.
This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease.
This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease.
This is a type of fat that occurs naturally in some foods in small amounts. But most trans fats are made from oils through a food processing method called partial hydrogenation.
Cholesterol is needed by our bodies for our cells, nerves and brain. It is also important in forming hormones and enzymes.
Caffeine is best known for its stimulant, or "wake-up," effect. Once a person consumes caffeine, it is readily absorbed by the body and carried around in the bloodstream, where its level peaks about one hour after consumption. Caffeine mildly stimulates the nervous and cardiovascular systems.


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Contractors Aggregate Carbon Credits
A version of this article appears in the Climate Solutions Special Issue issue of Home Energy Magazine.
January 01, 2008
Contractors accredited by the Building Performance Institute (BPI) offer utilities and state conservation programs huge opportunities to verify savings not only in energy usage in existing homes, but also in greenhouse gas (GHG) emissions. That's because the testing in and testing out procedures that BPI Accredited contractors conduct at every home performance job can be used to calculate and document carbon and other GHG emissions savings. In New York State, BPI Accredited contractors participating in the Home Performance with Energy Star (HPwES) program have been racking up all types of savings—beginning with completing 16,734 home performance jobs through September 2007. The New York State Energy Research and Development Authority (NYSERDA), which administers HPwES in New York, regularly undergoes an extensive evaluation of program savings—and the most recent results are noteworthy indeed. In addition to saving on average over 970 kilowatt-hours per home per year, the program has saved on average an impressive 34.6 million British thermal units of natural gas and 5.7 million British thermal units of oil per home per year. How can these savings be translated into a commodity that could be traded or sold? NYSERDA has verified that over 50,500 tons of carbon dioxide (CO2) have been ...
To read complete online articles, you need to sign up for an Online Subscription.
Once an order has been placed there is an automatic $10 processing fee that will be deducted with any cancellation.
The Home Energy Online articles are for personal use only and may not be printed for distribution. For permission to reprint, please send an e-mail to email@example.com.


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Refrigerator Air and Water Filters
Old refrigerator filters can cause your water quality to drop, resulting in smelly or contaminated drinking water. When it comes to your home drinking water, be sure that you have pure water to keep you refreshed and hydrated. While you refresh your water, why don't you refresh the air in your fridge as well with our selection of refrigerator air filters. We carry replacement filters from top brands, including Whirlpool, LG, Kenmore, Kitchenaid, and more. Easily find your refrigerator water filter replacements at Discount Filter Store using our Filter Finder!


text: Friday, April 26, 2013 Proposed Bill Provides for Tricare Coverage of Targeted Therapies After denials by Tricare to cover a young patient's physical therapy on a horse, and similar denials for other beneficiaries, a proposed bill would require the military health insurer to cover certain forms of physical therapy. Rep Michael Burgess (R-TX) introduced the Rehabilitative Therapy Parity for Military Beneficiaries Act (HR 1705) on Wednesday. The law calls for Tricare to cover "therapies provided on a horse, balance board, bolster, and bench" if these therapeutic exercises or activities are included in the individual's plan of care. APTA was heavily involved in developing the bill's language, which bolsters the argument that a horse, like a ball or balance board, is simply a tool the physical therapist uses and not an alternative form of therapy. "Every patient is different, has a different set of needs, and therefore may respond very differently to various types of therapy," Burgess stated. "Ensuring access to needed services is critical for patients to maintain, improve, or regain function." APTA applauds the efforts of Rep Burgess to ensure all patients have access to therapy services, particularly those who are fighting for our country and whose families bear the greatest weight. The Dallas Morning News covered the story of the young patient, Kaitlyn Samuels, last month. Comments The idea that hippotherapy or equine therapy is an experimental or unproven or alternative therapy is absurd. It has been in use for over 30 years in many places around the US. There are demonstrated benefits for patients with Cerebral Palsy as well as other developmental disabilities which have been unreachable using other modalities or therapeutic tools. For insurance companies to refuse to pay for this type of therapy while they would pay for a therapist to use a therapeutic ball for similar therapy is unconscionable. The organizations involved in providing this type of therapy are, for the most part, non-profit organizations which depend on donations to acquire and maintain the horses as well as volunteers to maintain the facilities, the horses and to provide assistance to the Physical Therapist who is providing the treatment. There are usually 3 volunteers to each patient during a session. All of this is not charged to the insurance company. Posted by Karen Disbrow on 4/26/2013 11:06 PM A bigger issue is the denial of payment by Tricare for services provided by a PTA. This access issue is much more troubling for providers in areas with a large military population. Also the lack of respect for the skill level of the PTA is very disturbing after all of these years of refuting it with requesting review and updating of the Tricare policy on coverage of PT services. Posted by Liz Reeser on 4/28/2013 10:52 PM Is it all tricare insurances that wont pay for PTA services or is it just Tricare Prime? Does Tricare standard or tricare for life pay for PTA services? Posted by Shelia Sasser -> >IR\B on 6/3/2013 4:21 PM


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Black Hills Ammunition inventory levels shown on this page are accurate as of time of ordering and usually ship within 24 hours. Ammunition orders can only ship Ground Service, no Air Shipping Service is allowed on ammo orders.
Black Hills Ammunition - Every Day Discount Prices w/ No Sales Tax!
Ammunition Sales from Outdoor Outfitters
A Federal Firearms License, "FFL", is Not Required to purchase ammunition online from Outdoor Outfitters. Customers may have ammunition shipped directly to them via UPS Ground service. Please note, no Expedited Air Service is allowed for ammunition sales. When completing your checkout please only select UPS Ground Shipping when you placing your order.
Ammunition Sale Restrictions: We do not sell ammunition to the following states or cities: Delaware, Massachusetts, Illinois, New York City, Washington D.C., Alaska, Hawaii We do not sell ammo to countries outside the United States. Please know your local and state laws before ordering ammunition. You must be at least 21 years of age to order rifle or handgun ammunition from our store. Customers should review local laws for and understand any restrictions prior to ordering ammunition products.
Notice: For security and safety reasons no returns are accepted on ammunition.
Black Hills Ammo
Federal Premium Ammo
Hornady Ammo
Remington Ammo
Weatherby Ammo
Winchester Ammo
OutdoorOutfitters.com - Everyday Low Prices and No Sales Tax on Black Hills Ammo


text:
Topic : Southern raised cottage house plans.
Author : .
Published : Sat, Sep 28th 2019 01:01 AM.
Format : jpg/jpeg.
For those who have no idea about construction and how houses should be planned, this is an extremely poor idea. Your house is something that cannot be torn down and rebuilt based on the fact that it was poorly planned and hence the planning of your house needs to be accurate and very good. There are several ways by which you can get house planning ideas. One of the most prominent ways to have houses planned is by doing so online. There are various different methods that can be used in this regard. The simplest way is to open up a website of a firm that offers planning in the country where you live in, and then you can easily establish contact with that company and order your plans from them.


text:
Couture Faux Fur Throw
$ 349
For those with luxurious taste, this faux fur throw will steal your heart. Its exquisite tone, touch, and texture are exceptionally lush and warm. Velvet lined and conveniently made to be machine washed and line dried.
- 60"W x 72"L
- Faux Fur (Acrylic Face, Polyester Lining)
- Made in the USA of Fabric Made in China
Where does Vanillawood ship? We can ship to street addresses in the continental U.S., Alaska and Hawaii. Because most of our products are shipped via UPS or FedEx, we cannot deliver to P.O. Boxes or APO/FPO addresses. We do not ship to U.S. Territories, including Puerto Rico and Guam, and we do not currently ship to International locations.
For international inquires, please contact us at firstname.lastname@example.com for a customized freight quote
Tracking Your Order: Once your item has shipped you will receive an email from Vanillawood with the shipment tracking number. Please note that it can take up to 24 hours from the time your shipment leaves the warehouse to the time the tracking information is available.
Shipping and Handling Rates: All orders are shipped via ground services. Expedited shipping is available upon request. Rates are calculated based on item weight and shipping destination.
Freight Carrier Delivery: Oversized items shipping via Freight Carrier Delivery require someone present at shipment address during the time of delivery. Once you receive a shipping notification email, a shipping company representative will call you within two to three weeks to schedule an appointment for delivery time.
Estimated Shipping Times: Vanillawood has agreements with our partners to ship your order directly from their warehouse to your doorstep to minimize potential delays and prevent excess handling. Estimated shipping times vary for each product and are located at checkout. It is important to note that these are estimated shipping times subject to product availability and shipping distance.
If we discover a product you ordered on Vanillawood.com is out of stock or backordered we will contact you to provide an updated estimated shipment date.
Shipping times to Alaska and Hawaii can take an additional 7-14 days.
Will all items arrive in one box? Since items may ship from multiple warehouses, your purchases may arrive in more than one package. Please view your order details to verify which items may have shipped separately.
Customer Care Contact Information & Hours of Operation
Email us at firstname.lastname@example.com
Call us at (503) 305-8830
Monday - Friday: 10 am - 6 pm PST, Saturday: 10 am - 4 pm PST
Sundays & Holidays: Closed
Return Policy: Items eligible for return must be sent back to us in the same condition you received it within 14 days of the date it was delivered to you. Custom made items are not eligible for return. Return shipping cost is the responsibility of the buyer. Please note all returns are subject to a 20% restocking fee. Returns must be sent to Vanillawood, not the manufacturer, to be eligible for refund:
Ship Returns to: Vanillawood. 16354 Boones Ferry Rd, Lake Oswego, OR 97035
Damaged and Defective Products: If an item is received damaged please contact Vanillawood customer care immediately at firstname.lastname@example.com or (503) 305-8830. To expedite your claim, please email photos of the damaged merchandise and box (if applicable). If deemed defective by the manufacturer or shipping company, you will receive a replacement of the same item within 45 days (assuming additional inventory is available to ship from the manufacturer at that time) at no cost to you. Vanillawood will have the defective product picked up at no cost to you; however, the item must be in its original packaging.
Monday - Friday: 10 am - 6 pm PST
Saturday: 10am - 4pm PST
Sundays & Holidays: Closed
16354 Boones Ferry Road,
Lake Oswego, OR, 97035


text:
(Bloomberg) — The U.S. Securities and Exchange Commission is considering an increase in its oversight of the risk posed by large asset managers such as Blackrock Inc.
The agency's staff is drafting a plan to expand its stress testing of money-market funds and require more robust reporting of data, SEC Chairman Mary Jo White said in a speech today in Washington. The effort draws on the work of former portfolio managers and investment analysts who now work at the SEC, White told a conference sponsored by the Practicing Law Institute.
A study issued last year by Treasury's Office of Financial Research said money managers could endanger the financial system when reaching for higher returns, herding into popular asset classes, or amplifying price movements with leverage. White told the Senate Banking Committee this month that the SEC "agreed to disagree" with Treasury economists on some of the study's findings.
"The SEC of 2014 is an agency that increasingly relies on technology and specialized expertise," White said today. "This is particularly evident in the SEC's new risk monitoring and data analytics activities. One important example is the SEC's new focus on risk monitoring of asset managers and funds.
Related story: US senators slam study on systemic risks posed by asset managers


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Difference between revisions of "RTorrent"
(Added workdir. This is an ugly hack, improve if you know how :>)
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tmux attach -t rt
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=== Pre-allocation ===
Revision as of 02:55, 19 May 2013
zh-CN:RTorrent rTorrent is a quick and efficient BitTorrent client that uses the libtorrent library. It is written in C++ and uses the ncurses programming library, which means it uses a text user interface. When combined with GNU Screen and Secure Shell, it becomes a convenient remote BitTorrent client.
- 1 Installation
- 2 Configuration
- 3 Key bindings
- 4 Additional Tips
- 5 Troubleshooting
- 6 Web interface
- 7 See also
Install the rtorrent package that is available in the official repositories.
Alternatively, install rtorrent-gitAUR or rtorrent-extendedAUR from the AUR.
Before running rTorrent, find the example configuration file
/usr/share/doc/rtorrent/rtorrent.rc and copy it to
$ cp /usr/share/doc/rtorrent/rtorrent.rc ~/.rtorrent.rc
The values for the following options are dependent on the system's hardware and Internet connection speed. To find the optimal values read: Optimize Your BitTorrent Download Speed
min_peers = 40 max_peers = 52 min_peers_seed = 10 max_peers_seed = 52 max_uploads = 8 download_rate = 200 upload_rate = 28
check_hash option executes a hash check when a torrent download is complete or rTorrent is started. When starting, it checks for errors in your completed files.
check_hash = yes
Create and manage files
directory option will determine where your torrent data will be saved. Be sure to enter the absolute path, as rTorrent may not follow relative paths:
directory = /home/[user]/torrents/
session option allows rTorrent to save the progess of your torrents. It is recommended to create a directory called
.session (e.g.
$ mkdir ~/.session).
session = /home/[user]/.session/
schedule option has rTorrent watch a particular directory for new torrent files. Saving a torrent file to this directory will automatically start the download. Remember to create the directory that will be watched (e.g.
$ mkdir ~/watch). Also, be careful when using this option as rTorrent will move the torrent file to your session folder and rename it to its hash value.
schedule = watch_directory,5,5,load_start=/home/[user]/watch/*.torrent schedule = untied_directory,5,5,stop_untied= schedule = tied_directory,5,5,start_tied=
The following
schedule option is intended to stop rTorrent from downloading data when disk space is low.
schedule = low_diskspace,5,60,close_low_diskspace=100M
Port configuration
port_range option sets which port(s) to use for listening. It is recommended to use a port that is higher than 49152 (see: List of port numbers). Although, rTorrent allows a range of ports, a single port is recommended.
port_range = 49164-49164
Additionally, make sure port forwarding is enabled for the proper port(s) (see: Port Forward Guides).
Additional settings
encryption option enables or disables encryption. It is very important to enable this option, not only for yourself, but also for your peers in the torrent swarm. Some users need to obscure their bandwidth usage from their ISP. And it does not hurt to enable it even if you do not need the added security.
encryption = allow_incoming,try_outgoing,enable_retry
It is also possible to force all connections to use encryption. However, be aware that this stricter rule will reduce your client's availability:
encryption = require,require_RC4,allow_incoming,enable_retry
This final
dht option enables DHT support. DHT is common among public trackers and will allow the client to acquire more peers.
dht = auto dht_port = 6881 peer_exchange = yes
Key bindings
rTorrent relies exclusively on keyboard shortcuts for user input. A quick reference is available in the table below. A complete guide is available on the rTorrent wiki (see: rTorrent User Guide).
|Quit application
|Start download. Runs hash first unless already done.
|Stop an active download or remove a stopped download
|Stop and close the files of an active download.
|Initiate hash check of torrent. Without starting to download/upload.
|Returns to the previous screen
|Goes to the next screen
|Adds the specified *.torrent
|Increase global upload throttle about 1|5|50 KB/s
|Increase global download throttle about 1|5|50 KB/s
|Decrease global upload throttle about 1|5|50 KB/s
|Decrease global download throttle about 1|5|50 KB/s
Redundant mapping
Template:Keypress is often used for terminal control to stop screen output while Template:Keypress is used to start it. These mappings may interfere with rTorrent. Check to see if these terminal options are bound to a mapping:
$ stty -a
... swtch = <undef>; start = ^Q; stop = ^S; susp = ^Z; rprnt = ^R; werase = ^W; lnext = ^V; ...
To remove the mappings, change the terminal characteristics to undefine the aforementioned special characters (i.e.
stop and
# stty stop undef # stty start undef
To remove these mappings automatically at startup you may add the two preceding commands to your
~/.bashrc file.
Additional Tips
systemd service file with tmux
[Unit] Description=rTorrent Requires=network.target local-fs.target [Service] Type=oneshot RemainAfterExit=yes KillMode=none User=%I ExecStart=/usr/bin/tmux new-session -s rt -n rtorrent -d rtorrent ExecStop=/usr/bin/tmux send-keys -t rt:rtorrent C-q WorkingDirectory=/home/%I/ [Install] WantedBy=multi-user.target
Start at boot time:
# systemctl enable rt@$USER
Start manually:
# systemctl start rt@$USER
# systemctl stop rt@$USER
Attach to rtorrent's session:
tmux attach -t rt
Ctrl-b d
The rTorrent package in the community repository lacks pre-allocation. Compiling rTorrent with pre-allocation allows files to be allocated before downloading the torrent. The major benefit is that it limits and avoids fragmentation of the filesystem. However, this introduces a delay during the pre-allocation if the filesystem does not support the fallocate syscall natively.
Therefore this switch is recommended for xfs, ext4 and btrfs filesystems, which have native fallocate syscall support. They will see no delay during preallocation and no fragmented filesystem. Pre-allocation on others filesystems will cause a delay but will not fragment the files.
To make pre-allocation available, recompile libtorrent from the ABS tree with the following new switch:
$ ./configure --prefix=/usr --disable-debug --with-posix-fallocate
To enable it, add the following to your
# Preallocate files; reduces defragmentation on filesystems. system.file_allocate.set = yes
Manage completed files
It is possible to have rtorrent sort completed torrent data to specific folders based on which 'watch' folder you drop the *.torrent into while continuing to seed. Many examples show how to do this with torrents downloaded by rtorrent. The problem is when you try to drop in 100% done torrent data and then have rtorrent check the data and resume, it will not be sorted.
As a solution, use the following example in your ~/.rtorrent.rc. Make sure to change the paths.
# location where new torrent data is placed, and where you should place your # 'complete' data before you place your *.torrent file into the watch folder directory = /home/user/torrents/incomplete # schedule a timer event named 'watch_directory_1': # 1) triggers 10 seconds after rtorrent starts # 2) triggers at 10 second intervals thereafter # 3) Upon trigger, attempt to load (and start) new *.torrent files found in /home/user/torrents/watch/ # 4) set a variable named 'custom1' with the value "/home/user/torrents/complete" # NOTE: if you do not want it to automatically start the torrent, change 'load_start' to 'load' schedule = watch_directory_1,10,10,"load_start=/home/user/torrents/watch/*.torrent,d.set_custom1=/home/user/torrents/complete" # insert a method with the alias 'checkdirs1' # 1) returns true if the current path of the torrent data is not equal to the value of custom1 # 2) otherwise, returns false system.method.insert=checkdirs1,simple,"not=\"$equal={d.get_custom1=,d.get_base_path=}\"" # insert a method with the alias 'movecheck1' # 1) returns true if all 3 commands return true ('result of checkdirs1' && 'torrent is 100% done', 'custom1 variable is set') # 2) otherwise, returns false system.method.insert=movecheck1,simple,"and={checkdirs1=,d.get_complete=,d.get_custom1=}" # insert a method with the alias 'movedir1' # (a series of commands, separated by ';') # 1) "set path of torrent to equal the value of custom1"; # 2) "mv -u <current data path> <custom1 path>"; # 3) "clear custom1", "stop the torrent","resume the torrent" # 4) stop the torrent # 5) start the torrent (to get the torrent to update the 'base path') system.method.insert=movedir1,simple,"d.set_directory=$d.get_custom1=;execute=mv,-u,$d.get_base_path=,$d.get_custom1=;d.set_custom1=;d.stop=;d.start=" # set a key with the name 'move_hashed1' that is triggered by the hash_done event. # 1) When hashing of a torrent completes, this custom key will be triggered. # 2) when triggered, execute the 'movecheck1' method and check the return value. # 3) if the 'movecheck' method returns 'true', execute the 'movedir1' method we inserted above. # NOTE-0: *Only* data that has had their hash checked manually with ^R [^R = Control r]. # Or on a rtorrent restart[which initiates a hash check]. Will the data move; ~/torrents/incomplete => ~/torrents/complete for example. # NOTE-1: 'branch' is an 'if' conditional statement: if(movecheck1){movedir1} system.method.set_key=event.download.hash_done,move_hashed1,"branch={$movecheck1=,movedir1=}"
You can add additional watch folders and rules should you like to sort your torrents into special folders.
For example, if you would like the torrents to download in:
and then sort the torrent data based on which folder you dropped the *.torrent into:
/home/user/torrents/watch => /home/user/torrents/complete /home/user/torrents/watch/iso => /home/user/torrents/complete/iso /home/user/torrents/watch/music => /home/user/torrents/complete/music
You can have the following in your .rtorrent.rc:
directory = /home/user/torrents/incomplete schedule = watch_directory_1,10,10,"load_start=/home/user/torrents/watch/*.torrent,d.set_custom1=/home/user/torrents/complete" schedule = watch_directory_2,10,10,"load_start=/home/user/torrents/watch/iso/*.torrent,d.set_custom1=/home/user/torrents/complete/iso" schedule = watch_directory_3,10,10,"load_start=/home/user/torrents/watch/music/*.torrent,d.set_custom1=/home/user/torrents/complete/music" system.method.insert=checkdirs1,simple,"not=\"$equal={d.get_custom1=,d.get_base_path=}\"" system.method.insert=movecheck1,simple,"and={checkdirs1=,d.get_complete=,d.get_custom1=}" system.method.insert=movedir1,simple,"d.set_directory=$d.get_custom1=;execute=mv,-u,$d.get_base_path=,$d.get_custom1=;d.set_custom1=;d.stop=;d.start=" system.method.set_key=event.download.hash_done,move_hashed1,"branch={$movecheck1=,movedir1=}"
Also see pyroscope especially the rtcontrol examples. There is an AUR package.
Notification with Google Mail
Cell phone providers allow you to "email" your phone:
Verizon: email@example.com AT&T: firstname.lastname@example.com Former AT&T customers: email@example.com Sprint: firstname.lastname@example.com T-Mobile: email@example.com Nextel: email@example.com Cingular: email@example.com Virgin Mobile: firstname.lastname@example.com Alltel: firstname.lastname@example.com OR email@example.com CellularOne: firstname.lastname@example.com Omnipoint: firstname.lastname@example.com Qwest: firstname.lastname@example.com Telus: firstname.lastname@example.com Rogers Wireless: firstname.lastname@example.com Fido: firstname.lastname@example.com Bell Mobility: firstname.lastname@example.com Koodo Mobile: firstname.lastname@example.com MTS: email@example.com President's Choice: firstname.lastname@example.com Sasktel: email@example.com Solo: firstname.lastname@example.com
- Install Heirloom's mailx program which is provided by the heirloom-mailx package that is found in the official repositories.
- Clear the
/etc/mail.rcfile and enter:
set sendmail="/usr/bin/mailx" set smtp=smtp.gmail.com:587 set smtp-use-starttls set ssl-verify=ignore set ssl-auth=login set email@example.com set smtp-auth-password=PASSWORD
Now to send the text, we must pipe a message to the mailx program.
- Make a Bash script:
echo "$@: Done" | mailx email@example.com
Where the $@ is a variable holding all the arguments passed to our script.
- And finally, add the important
system.method.set_key = event.download.finished,notify_me,"execute=/path/to/mail.sh,$d.get_name="
Breaking it down:
notify_me is the command id, which may be used by other commands, it can be just about anything you like, so long as it is unique.
execute= is the rtorrent command, in this case to execute a shell command.
/path/to/mail.sh is the name of our script (or whatever command you want to execute) followed by a comma separated list of all the switches/arguments to be passed.
$d.get_name= 'd' is an alias to whatever download triggered the command, get_name is a function which returns the name of our download, and the '$' tells rTorrent to replace the command with its output before it calls execute.
The end result? When that torrent, 'All Live Nudibranches', that we started before leaving for work finishes, we will be texted:
All Live Nudibranches: Done
Displaying active torrents
The rtorrent doesn't list the active tab properly by default, add this line to your
.rtorrent.rc to show only active torrents
schedule = filter_active,30,30,"view_filter = active,\"or={d.get_up_rate=,d.get_down_rate=}\""
Then press Template:Keypress in your rTorrent client to see the changes in action.
Manually adding trackers to torrents
1. Select torrent to edit from rtorrent console view
2. Hit Ctrl-X
3. If you had four trackers type following lines one at a time (always press ^X first) to add four more for example:
d.tracker.insert="5","udp://tracker.publicbt.com:80" d.tracker.insert="6","udp://tracker.openbittorrent.com:80" d.tracker.insert="7","udp://tracker.istole.it:80" d.tracker.insert="8","udp://tracker.ccc.de:80"
CA certificates
To use rTorrent with a tracker that uses HTTPS, do the following as root:
# cd /etc/ssl/certs # wget --no-check-certificate https://www.geotrust.com/resources/root_certificates/certificates/Equifax_Secure_Global_eBusiness_CA-1.cer # mv Equifax_Secure_Global_eBusiness_CA-1.cer Equifax_Secure_Global_eBusiness_CA-1.pem # c_rehash
And from now on run rTorrent with:
$ rtorrent -o http_capath=/etc/ssl/certs
If you use GNU Screen, update the
.screenrc configuration file to reflect this change:
$ screen -t rtorrent rtorrent -o http_capath=/etc/ssl/certs
In rTorrent 0.8.9, set
network.http.ssl_verify_peer.set=0 to fix the problem.[1]
For more information see: rTorrent Error & CA Certificate and rTorrent Certificates Problem
Locked Directories
Rtorrent can sometimes lock up after a crash or incorrect shutdown, and will complain about a lock file.
Per the error message, the file called "rtorrent.lock" can be found within the hidden folder /.rtorrentsession for your download directory and manually removed.
Web interface
There are numerous web interfaces and front ends for rTorrent including:
- WTorrent is a web interface to rtorrent programmed in php using Smarty templates and XMLRPC for PHP library.
- nTorrent is a graphical user interface client to rtorrent (a cli torrent client) written in Java.
- rTWi is a simple rTorrent web interface written in PHP.
- Rtgui is a web based front end for rTorrent written in PHP and uses XML-RPC to communicate with the rTorrent client.
- rutorrent and Forum - A web-based front-end with an interface very similar to uTorrent which supports many plugins and advanced features (see also: ruTorrent and Guide on forum).
XMLRPC interface
If you want to use rtorrent with some web interfaces (e.g. rutorrent) you need to add the following line to the configuration file:
scgi_port = localhost:5000
For more information see: Using XMLRPC with rtorrent
Handling magnet links
If you wish to have magnet links automatically added to your watch folder, here is a script that will do the trick:
#!/bin/bash watch_folder=~/.rtorrent/watch cd $watch_folder [[ "$1" =~ xt=urn:btih:([^&/]+) ]] || exit; echo "d10:magnet-uri${#1}:${1}e" > "meta-${BASH_REMATCH[1]}.torrent"
(adapted from http://blog.gonzih.org/blog/2012/02/17/how-to-use-magnet-links-with-rtorrent/)
Save it, for instance as rtorrent-magnet, give it execution permission, and place it somewhere under your $PATH. Then in Firefox:
- Type about:config into the Location Bar (address bar) and press Enter.
- Right-click -> New -> Boolean -> Name: network.protocol-handler.expose.magnet -> Value -> false
- Next time you click a magnet link you will be asked which application to open it with. Select the script we just created and you'll be done
See also
- Screen Tips
- Comparison of BitTorrent clients on Wikipedia
- rTorrent Community Wiki - A public place for information on rTorrent and any project related to rTorrent, regarding setup, configuration, operations, and development.
- PyroScope - A collection of command line tools for rTorrent. It provides commands for creating and modifying torrent files, moving data on completion without having multiple watch folders, and mass-controlling download items via rTorrent's XML-RPC interface: searching, start/stop, deleting items with or without their data, etc. It also offers a documented Python API.
- ruTorrent with Lighttpd
- How-to Install rTorrent and Hellanzb on CentOS 5 64-bit VPS
- Installation Guide for rTorrent and Pryoscope on Debian - A collection of tools for the BitTorrent protocol and especially the rTorrent client
- mktorrent - A command line application used to generate torrent files, which is available as mktorrent in the official repositories.
Forum threads
- 2009-03-11 - Arch Linux - HOWTO: rTorrent stats in Conky


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Although there are no sure-fire recipes for good health, the mixture of healthy eating and regular exercise comes awfully close. Most of The Nutrition Source is dedicated to singing the praises of a good diet. This is where physical activity gets its due.
Regular exercise or physical activity helps many of the bodys systems function better, keeps heart disease, diabetes, and a host of other diseases at bay, and is a key ingredient for losing weight. According to the 2008 Physical Activity Guidelines for Americans, (1) being physically active on a regular basis
Improves your chances of living longer and living healthier
Helps protect you from developing heart disease and stroke or its precursors, high blood pressure and undesirable blood lipid patterns
Helps protect you from developing certain cancers, including colon and breast cancer, and possibly lung and endometrial (uterine lining) cancer
Helps prevent type 2 diabetes (what was once called adult-onset diabetes) and metabolic syndrome (a constellation of risk factors that increases the chances of developing heart disease and diabetes; read more about simple steps to prevent diabetes)
Helps prevent the insidious loss of bone known as osteoporosis
Reduces the risk of falling and improves cognitive function among older adults
Relieves symptoms of depression and anxiety and improves mood
Prevents weight gain, promotes weight loss (when combined with a lower-calorie diet), and helps keep weight off after weight loss
Improves heart-lung and muscle fitness
Improves sleep
The Cost of Inactivity
If exercise and regular physical activity benefit the body, a sedentary lifestyle does the opposite, increasing the chances of becoming overweight and developing a number of chronic diseases. Despite all the good things going for it, only about 30 percent of adult Americans report they get regular physical activity during their leisure timeand about 40 percent of Americans say they get no leisure-time physical activity at all. (25) Studies that measure peoples physical activity using special motion sensors (called accelerometers) suggest that self-reports of physical activity probably are over-estimated. (26). According to analyses by a team from the Centers for Disease Control (CDC) and Prevention, inactivity was associated with more than 9 million cases of cardiovascular disease in 2001, at an estimated direct medical cost of nearly $24 billion. (2) Another CDC analysis suggests that because individuals who are physically active have significantly lower annual direct medical costs than those who are inactive, getting people to become more active could cut yearly medical costs in the U.S. by more than $70 billion. (3)
Being a couch potato may be harmful even for people who get regular exercise. (4) The Nurses Health Study, for example, is one of many, many studies to find a strong link between television watching and obesity. (5) Researchers followed more than 50,000 middle-aged women for six years, surveying their diet and activity habits. They found that for every two hours the women spent watching television each day, they had a 23 percent higher risk of becoming obese and 14 percent higher risk of developing diabetes. Interestingly, it didnt matter if the women were avid exercisers: The more television they watched, the more likely they were to gain weight or develop diabetes, regardless of how much leisure-time activity and walking they did. Long hours of sitting at work also increased the risk of obesity and diabetes.
More recently, studies have found that people who spend more time each day watching television, sitting, or riding in cars have a greater chance of dying early than people who spend less time on their duffs. (6-8) Researchers speculate that sitting for hours on end may change peoples metabolism in ways that promote obesity, heart disease, diabetes, and other chronic conditions. (4, 7) It is also possible that sitting is a marker for a broader sedentary lifestyle.
In sum, a morning jog or brisk lunchtime walk brings many health benefitsbut these may not entirely make up for a day spent in front of the computer or an evening in front of the television set. So as you plan your daily activity routine, remember that cutting down on sit time may be just as important as increasing fit time.
Physical Activity Guidelines: How Much Exercise Do You Need?
Jump Rope (jump-rope.jpg)If you dont currently exercise and arent very active during the day, any increase in exercise or physical activity is good for you. Aerobic physical activityany activity that causes a noticeable increase in your heart rateis especially beneficial for disease prevention. Some studies show that walking briskly for even one to two hours a week (15 to 20 minutes a day) starts to decrease the chances of having a heart attack or stroke, developing diabetes, or dying prematurely. (Brisk is a relative term; read more about exercise intensity.)
The 2008 Physical Activity Guidelines for Americans recommends that healthy adults get a minimum of 2-1/2 hours per week of moderate-intensity aerobic activity, or get a minimum of 1-1/4 hours per week of vigorous-intensity aerobic activity, or a combination of the two. (1) To lower your risk of injury, its best to spread out your activity over a few days in of the week. (Read more about how to exercise safely.)
You can combine moderate and vigorous exercise over the course of the weeksay, by doing 20 to 25 minutes of more vigorous intensity activity on two days, and then doing 30 minutes of moderate intensity activity on two days. Its fine to break up your activity into smaller bursts, as long as you sustain the activity for at least 10 minutes. Adults should also do muscle-strengthening activities on at least two days for the week. Children should get at least 1 hour or more a day of physical activity in age-appropriate activities. Healthy older adults should follow the guidelines for adults.
Exercise Intensity: Whats Moderate, Whats Vigorous?
Soccer Ball (soccer-ball.jpg)Moderate-intensity aerobic activity is any activity that causes a slight but noticeable increase in breathing and heart rate. One way to gauge moderate activity is with the talk testexercising hard enough to break a sweat but not so hard you cant comfortably carry on a conversation. Vigorous-intensity aerobic activity causes more rapid breathing and a greater increase in heart rate, but you should still be able to carry on a conversationwith shorter sentences.
Keep in mind that what feels like moderate activity for one person may actually be very vigorous activity for another: A typical young marathon runner, for example, could walk at a 4-mile-per-hour pace without breaking a sweat. But this same pace would likely feel very vigorous for the typical 90-year-old person.
One way to gauge how hard you are exercising is to use the Borg Scale of Perceived Exertion. Its a relative scale that matches how hard you feel you are working with numbers from 6 to 20 (Read more about using the Borg Scale to tell how hard you are exercising). Exercise experts measure activity in a different way, using metabolic equivalents, or METs. For more info on exercise intensity, check out this list of light-, moderate-, and vigorous-intensity activities.
Walkingand BicyclingYour Way to Health
Green Bicycle Traffic Light (bicycle-traffic-light.jpg)Walking is an ideal exercise for many peopleit doesnt require any special equipment, can be done any time, any place, and is generally very safe. Whats more, studies such as the Nurses Health Study, (9, 10) Health Professionals Follow-up Study, (11) Womens Health Study, (12) Harvard Alumni Health Study, (13) National Health Interview Survey, (14) Womens Health Initiative, (15) Honolulu Heart Program, (16) Black Womens Health Study, (17) and others (18, 19) have demonstrated that this simple form of exercise substantially reduces the chances of developing heart disease, stroke, and diabetes in different populations.
Though walking has health benefits at any pace, brisk walking (at least 3 miles per hour) is more beneficial than slow walking for weight control (20-22). And a recent report from the Nurses Health Study II suggests that bicycling offers similar benefits to brisk walking: (22) Researchers followed more than 18,000 women for 16 years to study the relationship between changes in physical activity and weight. On average, women gained about 20 pounds over the course of the study. Women who increased their physical activity by 30 minutes per day gained less weight than women whose activity levels stayed steady. But the type of activity made a difference: Women who added bicycling or brisk walking to their activity regimens were able to curb their weight gain, but women who added slow walking were not.
Brisk walking may be challenging for some people, and bicycling (even on an exercise bike) may be a more comfortable option. (22) In the Nurses Health Study II, for example, overweight women spent far less time walking briskly than normal weight women, but they spent about the same amount of time cycling. If you dont like brisk walking or bicycling, any activity that makes your heart work harder will help you meet the Physical Activity Guidelines for Americans, as long as you do it long enough and often enough. Walking and biking are also green ways to commute to workgood for the environment, and good for you.
Watch a video discussion on the importance of bicycling and walking in preventing and alleviating hypertension.
More Activity Equals More Benefit
Keep in mind that 2-1/2 hours of moderate-intensity aerobic activity a week is an excellent starting point, not an upper limit. Exercising longer, harder, or both can bring even greater health benefits. (1) Also bear in mind that your 2-1/2 hours of activity should be in addition to the light activity that is part of everyday living. But moderate and vigorous lifestyle activitiesdancing, mowing the lawn with a push mower, chopping wood, and so oncan count toward your weekly total, if they are sustained for at least 10 minutes.
Exercise for Weight Loss and Maintenance
If youre looking to avoid middle-aged spread, physical activity is important, as is watching what you eat. But theres no hard and fast rule as to how much activity you will need to keep your weight steady. Many people may need more than 2-1/2 hours of moderate intensity activity a week to stay at a stable weight, as well as to lose weight or keep off weight they have lost. (1)
Read more about exercise and weight control.
Start Slow, Increase as Your Fitness Grows
Rollerblades (rollerblades.jpg)
The Physical Activity Guidelines for Americans are general recommendations aimed at the general population. The problem with guidelines is that they try to cover as many people as possible. In other words, they arent right for everyone. How much exercise you need depends on your genes, your diet, how much muscle and fat you carry on your frame, how fit you are, and your capacity for exercise.
A study of more 7,000 men who graduated from Harvard before 1950 suggests that older people, those who are out of shape, or those with disabilities may get as much benefit from 30 minutes of slower walking or other exercise as younger, more fit people get from the same amount of more-intense activity. (23)
In other words, if an exercise or physical activity feels hard, then it is probably doing your heartand the rest of yousome good, even if it doesnt fall into the moderate category. If you are currently not active at all, it may be daunting to start out with 30 minutes a day of activity, five days a week. So start with a shorter, less-intense bout of activity, and gradually increase over time until you can reach or exceed this goal. (1) This start slow, build up over time advice for physical activity applies to everyone, but its especially true for older adults, (24) since starting slowly can help lower the risk of injuryand can make exercise more enjoyable.
Read more about exercise safety.
Dont get stuck in a rut, though. As your body adapts to exercise, youll need to push yourself more and more to get the same cardiovascular workout. Another way to know that its time to pick up the pace is if you see your weight or waist size start creeping up on you.
The Bottom Line: Move More, Sit Less
Exercise is one of those rare things where the hype actually meets reality. Next to not smoking, getting regular physical activity is arguably the best thing you can do for your health. Any amount of exercise is better than none. The more you get, though, the better. And remember: Cutting back on television-watching and other sedentary pastimes is just as important as becoming more active.
1. U.S. Dept. of Health and Human Services. 2008 Physical Activity Guidelines for Americans. 2008.
2. Wang G, Pratt M, Macera CA, Zheng ZJ, Heath G. Physical activity, cardiovascular disease, and medical expenditures in U.S. adults. Ann Behav Med. 2004; 28:88-94.
3. Pratt M, Macera CA, Wang GJ. Higher direct medical costs associated with physical inactivity. Physician and Sportsmedicine. 2000; 28:63-70.
4. Owen N, Healy GN, Matthews CE, Dunstan DW. Too much sitting: the population health science of sedentary behavior. Exerc Sport Sci Rev. 2010; 38:105-13.
5. Hu FB, Li TY, Colditz GA, Willett WC, Manson JE. Television watching and other sedentary behaviors in relation to risk of obesity and type 2 diabetes mellitus in women. JAMA. 2003; 289:1785-91.
6. Dunstan DW, Barr EL, Healy GN, et al. Television viewing time and mortality: the Australian Diabetes, Obesity and Lifestyle Study (AusDiab). Circulation. 2010; 121:384-91.
7. Patel AV, Bernstein L, Deka A, et al. Leisure Time Spent Sitting in Relation to Total Mortality in a Prospective Cohort of US Adults. Am J Epidemiol. 2010.
8. Warren TY, Barry V, Hooker SP, Sui X, Church TS, Blair SN. Sedentary behaviors increase risk of cardiovascular disease mortality in men. Med Sci Sports Exerc. 2010; 42:879-85.
9. Manson JE, Hu FB, Rich-Edwards JW, et al. A prospective study of walking as compared with vigorous exercise in the prevention of coronary heart disease in women. N Engl J Med. 1999; 341:650-8.
10. Hu FB, Sigal RJ, Rich-Edwards JW, et al. Walking compared with vigorous physical activity and risk of type 2 diabetes in women: a prospective study. JAMA. 1999; 282:1433-9.
11. Tanasescu M, Leitzmann MF, Rimm EB, Willett WC, Stampfer MJ, Hu FB. Exercise type and intensity in relation to coronary heart disease in men. JAMA. 2002; 288:1994-2000.
12. Lee IM, Rexrode KM, Cook NR, Manson JE, Buring JE. Physical activity and coronary heart disease in women: is no pain, no gain passé? JAMA. 2001; 285:1447-54.
13. Sesso HD, Paffenbarger RS, Jr., Lee IM. Physical activity and coronary heart disease in men: The Harvard Alumni Health Study. Circulation. 2000; 102:975-80.
14. Gregg EW, Gerzoff RB, Caspersen CJ, Williamson DF, Narayan KM. Relationship of walking to mortality among US adults with diabetes. Arch Intern Med. 2003; 163:1440-7.
15. Manson JE, Greenland P, LaCroix AZ, et al. Walking compared with vigorous exercise for the prevention of cardiovascular events in women. N Engl J Med. 2002; 347:716-25.
16. Hakim AA, Curb JD, Petrovitch H, et al. Effects of walking on coronary heart disease in elderly men: the Honolulu Heart Program. Circulation. 1999; 100:9-13.
17. Krishnan S, Rosenberg L, Palmer JR. Physical activity and television watching in relation to risk of type 2 diabetes: the Black Womens Health Study. Am J Epidemiol. 2009; 169:428-34.
18. Oguma Y, Shinoda-Tagawa T. Physical activity decreases cardiovascular disease risk in women: review and meta-analysis. Am J Prev Med. 2004; 26:407-18.
19. Jeon CY, Lokken RP, Hu FB, van Dam RM. Physical activity of moderate intensity and risk of type 2 diabetes: a systematic review. Diabetes Care. 2007; 30:744-52.
20. Mekary RA, Feskanich D, Malspeis S, Hu FB, Willett WC, Field AE. Physical activity patterns and prevention of weight gain in premenopausal women. Int J Obes (Lond). 2009; 33:1039-47.
21. Mekary RA, Feskanich D, Hu FB, Willett WC, Field AE. Physical activity in relation to long-term weight maintenance after intentional weight loss in premenopausal women. Obesity (Silver Spring). 2010; 18:167-74.
22. Lusk AC, Mekary RA, Feskanich D, Willett WC. Bicycle riding, walking, and weight gain in premenopausal women. Arch Intern Med. 2010; 170:1050-6.
23. Lee IM, Sesso HD, Oguma Y, Paffenbarger RS, Jr. Relative intensity of physical activity and risk of coronary heart disease. Circulation. 2003; 107:1110-6.
24. Nelson ME, Rejeski WJ, Blair SN, et al. Physical activity and public health in older adults: recommendation from the American College of Sports Medicine and the American Heart Association. Circulation. 2007; 116:1094-105.
25. National Center for Health Statistics. Health, United States, 2009: With Chartbook on Trends in the Health of Americans. Hyattsville, MD, 2009.
26. Troiano RP, Berrigan D, Dodd KW, Masse LC, Tilert T, McDowell M. Physical activity in the United States measured by accelerometer. Med Sci Sports Exerc. 2008; 40:181-8.
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Now you know why Germany its so successful its about the Culture and Etiquette and and the high expensive Health care for everyone and the will to save the Nature with Recycle glass for example or Wind and Solar power and its about the will to success and the will to working hard like Robots and the will to to it by your self for example building your own house my house is build in the same way by he hand of my mum and dad. stone by stone with there own hands! Its the Will to to it in the best way you know and the will to know it in the best way.
Just watch the videos no Germans speak there only native British or US people so its a authentic viewpoint about Germany from the outside and i say it yes its true the Germans can not make a break if something is not perfect.Because of this Germany drop Nuclear power because German can not accept it because its not perfect.


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Produced by Alec Sirken and Taigi Smith CBS NEWS
LAKE CHARLES, La. | Robyn Davis and Carol "Cissy" Saltzman do what southern women have always done when times get tough: They head to the salon to look their best... and they are doing it together.
You won't find two women who are closer.
"It's the kind of friendship that all people should have," Robyn explained. "...it's the one person that you can call no matter what and they're there regardless... and I mean, most people don't have that..."
"She is a very generous very kind, loving person. She's a wonderful mother..." Cissy told "48 Hours." She then turned to Robyn. "You know, you are. You're a great girl, I love you."
"Well thank you, I love you too, sister..." said Robyn.
These days their 20-year friendship is more important than ever, since they've been charged with murder -- together -- after Robyn's husband was shot to death alongside his car on an isolated road. Both women adamantly deny the charge. Read More


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McGard Locking Wheel Nuts 27179SL
Fitted bundle deal
includes Accessories + Fitting
Sorry - this product is unavailable right now
Item: 268669
McGard Locking Wheel Nuts 27179SL
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Delivery Available more info
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McGard locking wheel bolts Product Description
The McGard locking wheel bolts secure your alloy wheels to your car and their two part manufacture makes them impossible to remove with standard tools.
They are made up of three layers of nickel and one layer of microporous chrome. The first layer of nickel is for corrosion resistance; the second layer of nickel is for lustre and the third nickel layer interacts with the microporous chrome layer to disperse rust. Every lock is through hardened and tempered, reaching the depth of hardness needed for its unsurpassed level of security.
The rotating ring on the bolt / nut head of the SL versions offers the highest anti-theft protection.
Features & Benefits of McGard locking wheel bolts
- Thread size M12 x 1.5
- Seat: 60°
- Shaft Length: 26.4mm
- Hex Size: 17mm
- Simply replace one standard bolt with a McGard
- Computer generated designs allow for an infinite number of key patterns
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£3.99 Standard Delivery available on orders under £40 placed by 8pm*
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The richest Eve Online player finally breaks his silence and reveals all his strategies to make billions of ISK effortlessly in this guide. Read how to duplicate his methods today. Stop flying around broke not knowing what to do and start using PROVEN strategies to get rich in Eve Online!
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The following pages link to Category:Certificates:


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The Sacred Heart Department of Athletics and Sacred Heart Men's Lacrosse are pleased to announce the opening of the online Sacred Heart Men's Lacrosse Fan Shop, which has Sacred Heart Men's Lacrosse-specific apparel available for purchase now. The athletic licensing office has partnered with SKOR Sports on the Fan Shop as SKOR's merchandise provides both quality and reasonably priced items that can be produced quickly and shipped right to the buyer's door! However, the BEST part about this Fan Shop is that 75% of all net proceeds from EVERY item sold will directly benefit the Sacred Heart Men's Lacrosse program!
The store is open online now but buyer's need to order by Nov 28th to guarantee delivery in time for the holidays!
Celebrate the holiday season and wear the same colors the Pioneers wear all year long!
Keep the Pioneers winning tradition going with your purchase today!
But hurry, buyer's must place their order by midnight on Monday, November 28th to ensure delivery by Christmas! Again, 75% of the net proceeds from EVERY order will directly benefit Pioneer Men's Lacrosse!
To shop at the FAN Shop, go directly to http://shulacrosseholiday11.skorfanshop.com.
Head Coach Tom Mariano and the rest of the Sacred Heart men's lacrosse program thank you for your continued support of Pioneer Men's Lacrosse!


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Morgan Community College is currently exhibiting artwork by several MCC employees.
The artwork on display ranges from ceramics to crossstitch, acrylic and oil paintings to photography.
The work is on display at the Fort Morgan campus, 920 Barlow Road, in Cottonwood and Spruce Halls now through mid-March. Viewing of the work is free, and open to the public.
"This is a great display of faculty and staff art! We have so much hidden talent here," commented MCC President Dr. Kerry Hart.
The participating artists are Sherri Amen, Katie Barron, Terri Eades, Tim Grauberger, Ken Harrell, Rachel Kellum, Dan Marler, Connie Mese, Erasmo Rubio and Karla Schorzman.
Additional work of MCC Instructor Joe Marler is currently on display at the Center for Arts and Community Enrichment Gallery of Fine Art at 300 Main St. in Fort Morgan.


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I enjoyed catching up with Ian Koski from Nationals Pride during Saturday's presidents race tryouts in the snow, not realizing that he had set his Flip video camera right in the path of the racing presidents, resulting in by far the funniest footage of the day:
UPDATE: It looks like I got a photo of the exact moment when Tom was about to crush Ian's Flip Video camcorder:
Thanks Ian for your sacrifice.
P.S. – If you need to replace your Flip video camera,
may I suggest a Let Teddy Win model:
Filed under: Videos | Tagged: Flip, Flip Mino, Flip Mino HD, Ian Koski, Nationals Pride, Thomas Jefferson | Leave a comment »


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Take IELTS test in or nearby Iida
There is no IELTS test center listed for Iida but you may be able to take your test in an alternative test center nearby. Please choose an appropriate test center that is closer to you or is most suitable for your test depending upon location or availability of test.
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Areas of Expertise
- Vertebrate Zoology Collections Management
- Comparative Primatology
- Human Life History & Demography
- Mammals of the Great Basin
- Collections Move to the New Building
Shannen Robson has been working in Collections and Research Division at the Natural History Museum of Utah fulfilling various positions since 1996. Beginning in 2008 she has been the Collections Manager of Vertebrate Zoology and is responsible for the care of fluid preserved, dry skins, and skeletal specimens within the herpetile, bird, and mammal collections. As collections manager Dr. Robson has overseen the move of over 80,000 specimens to the Rio Tinto facility. As a Museum researcher she has been working with Eric Rickart, Vertebrate Zoology curator, since 2000 conducting field surveys of small mammals in the Great Basin to better understand how these communities have responded to changes in climate over time.
Dr. Robson holds a B.A., M.S., and Ph.D. from the University of Utah's Department of Anthropology program in Evolutionary Ecology, where she currently holds the position of Adjunct Assistant Professor/Lecturer. Dr. Robson teaches regularly in the Department of Anthropology, including a survey course on Primates. Her research specializes in comparative primate life histories and demographic studies. A 2011 collaboration with Ken Smith utilizing the Utah Population Database received wide press coverage including this article in The Economist.
Selected Publications
Robson, SL and KR Smith (2011) Twinning in humans: maternal heterogeneity in reproduction and survival. Proceedings of the Royal Society B. 278, 3755–3761.
Rickart E, RJ Rowe, SL Robson, LF Alexander, and DR Rogers (2011) The shrews of the Ruby Mountains, Northeastern Nevada. Southwestern Naturalist 56(1):95-102.
Hawkes, K, KR Smith and SL Robson (2009) Mortality and fertility rates in humans and chimpanzees: How within-species variation complicates cross-species comparisons. American Journal of Human Biology 21(4):578-586.
Rickart, EA, SL Robson, and L Haney (2008) Mammals of Great Basin National Park, Nevada: Comparative field studies and assessment of faunal change. Monographs of the Western North American Naturalist 4:77-114.
Robson, SL and BA Wood (2008). Hominin life history: Reconstruction and evolution. Journal of Anatomy 212: 394-425.
Jones, KP, LC Walker, D Anderson, A Lacreuse, SL Robson, and K Hawkes (2007) Depletion of ovarian follicles with age in chimpanzees: Similarities to humans. Biology of Reproduction 77: 247-251.
Robson, SL, C van Schaik, K Hawkes (2006) The derived features of human life history. In: The Evolution of Human Life History. R.L. Paine and K. Hawkes, eds. Santa Fe: School of American Research Press, pp.17-44.


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Is your basement living up to its full potential? Is your basement wet, damp or musty or just empty, unusable space? Your basement is untapped, additional living space that also adds value to your home. There is no need for a basement to be dirty, musty, damp and smelly. We are the basement finishing, waterproofing and remodeling specialists in Stratham, NH and other parts of MA and NH. We will change the way you feel about and live with your basement.
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This video, narrated by James Dwiggins, Chief Executive Officer of Realty World Northern CA & NV, one of the top 100 real estate companies in the United States, details the innovative technologies and marketing systems utilized by our brokers and agents. It showcases how our services help homebuyers in their search for real estate and home sellers market, and sell their properties.
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Puzzle Levels
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Download a FREE Solution for your puzzles!
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Product Information
|fit all the pieces in the shape
|Level 7 - Challenging
|Jean Claude Constantin
|European Wood Puzzles, 3D Wooden Puzzles, Jean Claude Constantin
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Product Description
Colors may vary.
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Your tax invoice can be downloaded on flysaa.com under Manage & Fly 72 hours after the e-ticket has been issued.
If a Tax Invoice has been successfully generated from the South African Airways Tax Invoice System, the onus rests on the recipient to ensure that his/her mailbox has enough space to receive an e-mail - with a PDF attachment; and that his//her service provider or exchange server allows for delivery of such e-mails. South African Airways, can not take responsibility for undelivered e-mails due to any other reasons beyond our control including the above.
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Tax invoices must ordinarily reflect the following details as prescribed by the South African Revenue Service Act, 1997 (Act No. 34 of 1997):
SAA to Raise Surcharge to comply with EU Emissions Trading Scheme
Johannesburg, 18 June 2012. South African Airways (SAA) is preparing to raise its fuel surcharge on flights to and from Europe by between 1.00 and 2.00 Euros per passenger on flights booked from 1 July 2012 in order to comply with the European Union's Emissions Trading Scheme (EU ETS).
South Africa, along with the US, China, Russia, Australia and India, signaled its opposition to the EU ETS, in a treaty signed in Delhi last October and over the last few weeks urged the EU to negotiate changes which would make the scheme fair and transparent.
"We fully support Government's proposal that the EU suspend its ETS for two years so that a globally acceptable and equitable solution can be reached through negotiation at the UN's International Civil Aviation Organisation (ICAO), which is the body mandated to set and implement global civil aviation standards and regulations," explained SAA CEO, Siza Mzimela.
"At the same time, as a responsible airline, we are taking steps to comply with the EU ETS, but we are doing this under protest. This will ensure that SAA can continue providing air services to London, Frankfurt and Munich without disruption or sanction," added Mzimela.
Under the EU ETS, airlines are allotted a quota of carbon credits, which they use to offset the emission charges. However, the allotted credits will only cover about 80% of all airlines emissions claims in 2012, leaving the airlines to purchase additional credits to cover the balance of the emissions charges they will incur.
In the ETS' current form, the EU effectively charges airlines on their emissions over the entire distance of their flight to and from the EU, regardless of the distance or portion of the flight in EU airspace. For example, in the case of flights linking South Africa with Europe, only about 15 percent of the journey takes place in EU airspace – but the entire flight from Johannesburg will be taxed.
SAA will seek to mitigate the impact of such taxes on its customers by implementing fuel-saving and carbon-emissions reductions initiatives.
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About SAA
South African Airways (SAA) is the leading carrier in Africa, serving 20 destinations across the continent, as well as major destinations within South Africa, from its hub, Johannesburg. It is a member of the largest international airline network, Star Alliance. SAA's core business is the provision of passenger airline and cargo transport services together with related services, which are provided through SAA and its four wholly owned subsidiaries: SAA Technical; Mango its low cost carrier; Air Chefs, the catering entity of SAA and South African Travel Centre (SATC). SAA CEO Siza Mzimela is the first woman to be appointed into the IATA Board of Directors in its 67 year history. SAA is the winner of the 'Best Airline in Africa' Award in the regional category for 9 consecutive years and the winner of 'Service Excellence Africa' for two consecutive years. Mango and SAA hold the number one and number two consecutive spots as South Africa's most on time airlines.