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Today is the last day this season that sunrise is after 7:00 AM.
Tag: SAD
Past mid-winter
Some time in October every year I quit being able to get enough sun to make my own vitamin D. Eventually it gets too chilly to go out with enough skin exposed, and even if it stays warm late into the fall, eventually the implacable reality of the earth's axial tilt means there simply aren't enough minutes of the day when the appropriate frequencies of UV light shine down where I live.
As a practical matter, this period runs about six months. By early March there's probably enough UV available, but it's usually early April before the stars align such that we can take full advantage. We need days when it gets warm fairly early, because the UV is only available for a few hours right around solar noon. (Warmth at 3:00 PM is great, but doesn't help with the UV until later in the year when the sun is even higher.) We need to get at least two or three of those days each week. (Just two days would probably be enough, if one never had schedule conflicts that kept one out of the sun around solar noon.)
My experience has been this all works out to mean that I need to rely on supplements for my vitamin D needs for right around 180 days per year. With that in mind, I've taken to buying two 90-pill bottles of vitamin D each fall.
When I notice—as I say, usually sometime in October—that it has been several days since I managed to get enough sun, I start taking the pills.
Just a few days ago, I finished my first bottle and opened my second.
That means I've made it halfway through! Another 85 or 87 days and I'll be done with the pills and able to make my own vitamin D!
The last few years I was taking 1000 IU pills. This year I upped it to 2000 IU each day. (Not quite as big a change it sounds—I used to eat a lot of children's breakfast cereals, often supplemented with vitamin D, but since I went low-carb I'm eating a lot less of those.)
It's still a somewhat higher dose, which I think may be helping. So far this year I've only had a couple of days when I found myself glum for no good reason, a bit better than average, I think.
Steven always warns me against imagining that spring starts before April. But soon—less than 90 days now—I'll once again be able to make my own vitamin D.
In the Conservatory on a gray day in January
I'd been feeling somewhat glum these past two days, so I decided to take steps. Specifically, I paid a visit to the Conservatory at the Plant Sciences Laboratory at the University of Illinois.
It's a nice space to visit on a winter day. It's warm. It's humid. It's full of plants.
I'd been meaning to go since before Christmas, but the University's closure over the holidays made it seem simpler to just wait, and then my glumness made it seem suddenly rather urgent, so today I just dropped everything to go for a short visit.
Longer term, I want to return for a more deliberate visit. I want to return on a sunny day, and see what some bright sunshine does to the space. I want to bring art supplies and spend some time drawing, rather than merely taking a few quick snaps the way I did today.
But today, this is what I had time for, and I think it has been of some help.
I think the Conservatory, like an art museum, will reward repeated visits.
In the meantime, enjoy these pictures and imagine that you're someplace warm and humid and filled with tropical plants.
Gratitude 2017-01-10
Today is the last day this season that sunrise (where I live) is later than 7:15:00 AM.
Winter solstice night hike
Last night the Urbana Park District hosted a winter solstice night hike at Meadowbrook Park, and Jackie and I had a great time walking with Savannah, the park district guide, and the nearly a dozen people who attended.
The winter solstice is always a hard day for me. The longest night should be the day things finally start to get better, but I have trouble finding solace in that truth. Making a bit of a ceremony of the solstice helps.
In years past—pretty much without even thinking about it—I have always fought against the gathering dark. My reaction to this tweet by Jonathan Mead is a good example.
The more you resist the seasons the more you'll pay later. Sink into the darkness. There's no better time than now to fully recharge.
I was having none of it:
"Good advice," I say, vowing never to give in. I'll gladly pay more later, when the light has returned. A lot more.
That particular reaction—so automatic, and so strong—prompted some thinking over the past year. Maybe there was something to the idea. Could it be that there's a way to concede to the dark and cold without sinking into depression?
This winter I will experiment with that idea. I mean, it's going to be cold and dark whether I rail against it or not. Maybe a bit of acceptance could help?
Savannah read a short text that advocated along these lines—something about "being where you are" on the winter solstice. [Updated 28 December 2016: I had emailed Savannah a link to this post, and she replied with the link to the text she had read from: Winter Solstice Traditions: Rituals for a Simple Celebration]
I'll post more on this as winter progresses.
The night did not fully cooperate. The sky was overcast, which meant that we couldn't see much in the way of planets or constellations. We didn't hear any owls, despite Savannah's best efforts to call to them, nor did we hear any coyotes. It wasn't even as dark as it might have been—the low clouds caught and reflected the light pollution from Urbana and campus.
None of which meant the walk fell short of my hopes. Savannah talked about the history of Meadowbrook Park, and showed us several of their current projects—restoring native plants along Douglas Creek (Jackie helped with that one) and opening up some space along the Hickman Wildflower Walk. She talked about the Barred Owls in the woods to the west and the Great Horned Owls in the woods to the east. She talked about the few local species that hibernate, and compared them to the local species that instead engaged in winter sleeping. She took us to the Freyfogle Prairie Overlook and told us it was the highest point in the park—an amusing notion in a place so flat.
It was wonderful.
It was dark enough that I didn't want to try to take pictures, so the pictures on this post are from earlier visits to Meadowbrook Park. The rabbit in the picture at the top is one of my favorite sculptures. This picture at the bottom, taken on one of our very long walks leading up to our big Kal-Haven trail hike, is from a spot quite close to the Freyfogle Prairie Overlook.
Theory and Practice of Neurogenesis
Even though I'm finding my self-care regimen for seasonal depression pretty adequate these days, I'm always interested in more tools. One thing that caught my attention recently was an interview with Brant Cortright in which he talked about his book The Neurogenesis Diet and Lifestyle.
Cortright has a bunch of interesting things to say, one of which I already knew: that depression is not a disorder of serotonin deficiency. According to him—and this I did not know—the way SSRIs work is by promoting neurogenesis. In the interview he said that depression turns out to be caused by a lack of neurogenesis, as are several other disorders (e.g. Alzheimer's).
I checked the local libraries for copies of his book without success, but in my searches I happened upon this article: Successful brain aging: plasticity, environmental enrichment, and lifestyle by Francisco Mora, which seems to cover pretty much the same ground.
People are looking very hard at drugs besides SSRIs to promote brain plasticity, but the whole idea sounds problematic to me, so I'm interested in the various non-drug interventions suggested by Cortright and Mora. Fortunately, it seems that neurogenesis is easy to increase, by doing the obvious things we already know about:
- Environmental enrichment
- Calorie restriction
- Aerobic exercise
- Adequate levels of certain nutrients (omega-3s, vitamin E).
I think of my artist dates in particular as environmental enrichment, but of course time spent in nature counts as well. The parkour I do probably counts double, because there's learning how to execute the moves, but there's also learning to see the environment as a place where those moves are useful.
My weight loss practices have been substantially motivated by the science around calorie restriction as a way to improve health generally, with additional neurogenesis just one factor.
My experience over the previous 30 years convinced me that approaching calorie restriction in a numerical, analytical fashion—tracking what I ate, estimating the calorie content, aiming for some target X% below maintenance—would be unsuccessful. Instead, I came at it from the other direction: If I'm losing weight, I must be restricting my calories.
The caloric deficit implied by my weight loss over the past five years is just about 100 calories per day. Maintenance for me is probably around 1800 calories per day, so I've averaged about 5.5% below. It would probably be more accurate to say that I've averaged about 10% below maintenance for about half that time, as I've generally lost weight during the summers while maintaining a stable weight through the winters. Either number is well shy of the "20% to 40%" reduction that's been shown to decrease the rate of aging of the brain, but I rather suspect that the benefit exists even at these lower levels—with the added bonus of being sustainable over a much longer period of time. (I mean, how long can you maintain a 40% deficit below maintenance before you simply waste away?)
According to Mora, aerobic exercise seems to increase neurogenesis by the same chemical pathways as calorie restriction. According to Cortright, it has to be aerobic activity of substantial duration—some twenty minutes or more. In particular, the sort of HIIT workouts so beloved of the paleo/primal folks don't seem to produce the same effect. That's fine with me: Humans are much too well-adapted for endurance running for me to buy into the idea that primitive humans didn't do marathon-distance runs when they needed to. Besides, I enjoy long runs.
Of course, neurogenesis is reduced by the obvious things:
- Neurotoxins (mercury, lead, pesticides, etc.)
- Traumatic brain injuries (concussions, etc.)
- High blood glucose levels
- Stress.
My parents made a considerable effort to keep me and my brother free of neurotoxins, and I have managed to avoid concussions so far. I'm sure I subjected myself to excessive blood glucose levels for years, but I think I've got that under control now. I also subjected myself to excessive levels of stress for years, due to the vicious circle of my seasonal depression making me unproductive, my lack of productivity making me stress about losing my job, and the stress no doubt worsening my depression. I've got that under control now as well.
Really then, this whole neurogenesis thing doesn't so much give me new strategies for staving off depression, as provide a conceptual framework for organizing the strategies I'm already using.
Even just that seems worthwhile.
(The image at the top is of these great doors at the Environmental Education Center at Kennekuk County Park. The branching trees reminded me of neurons, a little.)
Fighting seasonal depression with woollies
I do a lot of things to stave off winter depression. I walk. I spend time in nature. I spend time walking in nature. I move in other ways—taiji, lifting, stretching, running, parkour. I use my HappyLight™. I take vitamin D. But probably most important is finding things to take delight in.
Jackie doesn't suffer with the dark days of winter the way I do, which is probably a matter of brain chemistry, but perhaps another factor is that she is very good at taking delight in winter as an opportunity to wear her woollies.
I'm trying to do the same.
It helps that I have new winter clothes, and old winter clothes that fit again. The photo on this page shows me walking in nature, wearing a purple sweater my mom knit for me years ago.
Besides my old sweaters and my new sweaters, I have a smashing wool vest that Jackie gave me, some wool pants that I bought as field pants (but that are perhaps too nice to wear in the field), and a vast collection of scarves that Jackie wove and knit for me. And that's just the woollies. I also have a nice collection of moleskin and flannel garments perfect for winter, various fleecy things, and a range of jackets and coats to cover all possible temperatures from "slightly brisk" to "well north of the arctic circle."
This year, I'll try to take delight in my seasonally appropriate garments, especially the woollies, and see if that won't carry me through to spring.
Rejoice: The sun returns!
The solstice snuck up on me this year. The calendar shows it as being today, which it is if you live east of the United States. But it was actually a few minutes before midnight on the east coast and more than an hour before midnight here.
Happily, Geoff Landis (one of my Clarion instructors) posted a "happy solstice" message on Facebook (with a link to an astronomy site with the details) a few hours before the event, so I was able to appreciate it prospectively.
The longest night of the year has come and gone. I'm glad that's over.
Why, in just six weeks, it'll be Groundhog's Day! And once that happens, it'll be time start looking for our early spring!
Targeting minimums versus averages for movement
There's a downside to my plan to hit my movement goal every day in December that I had not considered.
As I discussed a few days ago, I was aware of some of the downsides of using an unbroken streak for motivation—that it can tempt one to continue a streak when doing so would be unhealthy, and that it can be terribly demotivating when it is finally broken.
This is different. It has to do with setting a target that's a little aggressive, and then making it a minimum.
My current goal, as far as Google Fit is concerned, is 90 minutes of movement. The default was 60 minutes, but I bumped it up right away back when I was manually entering my taiji sessions. They're typically an hour long, so one class put me over the top; the lower goal didn't motivate me to move at all.
It's not a very aggressive goal. Looking back at my history, I generally hit it more than half the time—about 4 days a week. Looking at it on a per-week basis, I do quite a bit better than that, totaling at least 7x my daily goal about 4 weeks out of 5.
Looking at it terms of miles rather than minutes, I walk between 20 and 25 miles almost every week, but I don't do it by walking 3 miles per day. Rather, I walk 4 or 5 miles three or four times a week, and then one day I take a long walk in the 8–15 mile range. I think it's healthier to have a mix of short, medium, and long days, and to include an occasional rest day when needed.
And that's what's been lacking so far this month. My goal isn't so aggressive that I'm suffering from the lack of adequate rest days, but it's aggressive enough that I've reduced my scope for including a really long day every week or two.
I suppose Google Fit could accommodate this a programmatically, through something like separate minimum and average goals, but that seems like an unnecessary complication. Probably better to just do what I was doing before this month, and aim to hit the target on average.
I wouldn't want to continue this unbroken streak forever, but so far it is doing what it was supposed to do: encourage me to get a good amount of movement during the dark days of early winter.
Now that I've noticed this issue, I should be sure to get in a long walk soon. If I don't go overboard, I should be able to take a long walk without needing so much rest that I can't hit my minimum the next day. And if I can't, well, the unbroken streak is a motivational tool, not an end in itself.
The photo above was taken at the University of Illinois Conservatory, which was a destination for our walk a couple of days ago. Here's another, with Jackie.
My friend Chuck likes to point out that we've already reached the worst of the winter darkness: Tomorrow the sun will set at 4:27 PM, and that's as bad as it will get. As early as December 12th the sun won't set until 4:28, and it just gets better from there.
For people working a regular job, a later sunset is a big deal (although it's not really a big deal until January 24th, when sunset time is finally after 5:00 PM).
For me, though, it's sunrise that really matters, and that keeps getting worse for a long while yet. We don't hit our latest sunrise until December 30th when it's not until 7:15 AM—and then it just stays there for almost two weeks. Things don't really start getting better until January 12th, when the sun rises at 7:14.
So really, I should be luxuriating in the relatively early sunrise this morning. The sun will be up at 6:59 AM—before 7:00! Why, it won't be this good again until February 5th! That's after Groundhog's Day!!!
(All these dates and times local to Savoy, Illinois in 2015–2016. Ephemeris data for your location will vary. But if you live in the mid-latitudes of the Northern Hemisphere, they won't vary by enough.)
This tree, with some sort of little red fruits all covered in ice by a freezing fog, kinda looks sunrise pink. Maybe I could pretend it is the dawn. Of course, before dawn it's too dark to see it.
Despite my anticipatory angst, I'm actually holding up pretty well so far. I'm sure the extra time spent walking outdoors is helping. Yesterday, I walked to my taiji class, then walked around during the time between the two classes (with Jackie for the first half of her walk home, and then around playing Ingress), and then walked home again after my second class. It was just a little over 6 miles, but my longest walk in a good while. I'm sure the two hours of taiji helped as well.


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Stuart Tanner
- Chair, Media & Communications Department/Assistant Professor of Media & Communications
Professor Tanner, Chair of the Media and Communications Department, is an acclaimed producer and director of documentary films for the BBC, National Geographic, the Discovery Channel, and others. His projects and awards include:
- Saving The Disposable Ones (2011), a documentary that takes you to the heartbreaking streets of inner city Columbia, where Father Gabriel Mejia, a Catholic priest, is transforming the lives of thousands of children by providing shelter, love and Transcendental Meditation.
- Time Team (2004), an hour-long archaeological program for the Channel Four/Discovery series, uncovered the mysteries of one of the first man-made monuments built on the British landscape.
- Children of Vengeance (2002), a documentary for the BBC on the Arab-Israeli conflict, won the Foreign Press Association's Story of the Year award.
- Profits of Doom (2001), an investigation into the policies of the World Bank and IMF in developing nations, was chosen for viewing at the North South film festival.
- Death on the Silk Road, on the effects of nuclear testing in China, won the Rory Peck Award for Journalism in 1999.
- The Mahogany Trail (1996), on the plight of Amazonian Indians whose reserves are invaded for mahogany wood for export to foreign markets, won the Bill Travers Insight Award at the London International Environmental Film Festival.

subset: commoncrawl


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The Bachelorette: 2017, Episode 2!
Tonight's episode is going to be nearly impossible to recap because I have THIS song stuck in my head. In my defense, the first few minutes of the episode are 100% better with "Boobs in California" playing in the background. Go ahead, try it, I'll be waiting.
Now that you're back, both you and America will be thrilled to note the return of COPPER, arguably the cutest guy to ever appear on this show! It's a true disappointment that whoever Rachel ends up picking will not be able to measure up.
Also we find out the guys are all in love with Rachel already, which seems reasonable as it's been almost 24 hours. That's 23 more hours than it took me to pick my cat Lola from the shelter and we've been together almost 12 years, and show me one relationship from this entire franchise that's lasted as long.
Pretty soon, the "fun" arrives in the form of a DATE CARD!
"I'm looking for husband material," it reads. The men, naturally, go absolutely apeshit at this announcement, because if there's one thing men stereotypically love, it's commitment and getting married. Am I right? Do I have a career as a 90s stand up comic yet?
The men populating this date will be:
- Dean
- Jack
- Jonathan
- Blake
- Iggy
- Kenny
- Fred
- Lucas
You'll be relieved to know that Lucas is still obviously on some sort of stimulant and has not modulated his behavior one iota. I suspect Iggy to be on drugs as well after he compliments Rachel's "black dress."
Exhibit A:
The group decides to have a toast to the date, and it turns out the men are truly monsters - they drink beer out of a Moscow Mule mug. Clearly this show doesn't have an ETIQUETTE PRODUCER. Zing! That's gotta hurt, ABC.
The men all play football and question Lucas's deepest truths. Blake, never one to stop talking about Lucas, says: "I know the real Lucas. The real Lucas is garbage." Me-ow.
In addition to all the fun of pointing out which of these guys are truly garbage, the men also get the joy of participating in aforementioned "Husband Material" contest, hosted, for no reason that's ever revealed, by Ashton Kutcher and Mila Kunis.
My guess is that Chris Harrison is about to go in for contract negotiations and the producers wanted to show him just how very easy it would be to replace him. See that, Harrison? Next they're going to try hosting with a man's loafer that was just lying around.
The former host of Punkd (the main prank was that there was no 'e' in the title the whole time! Gotcha!) admonishes that the men need to be adults. By way of sussing out the adults, he asks which of them has health insurance, and I imagine this scene must have really alienated and confused viewers from the Nordic countries.
Back at the mansion, AJ is floating in the pool, just like the beginning of Sunset Blvd. I would watch this remake, truly.
I find their commitment to this bit sort of odd, but their lack of willingness to devote more than a second at a time to it truly startling. Maybe he'll figure in some plot development later in the season and they have to keep reminding the audience that he's around? This show is practically Lost in its many layers and twists and narrative shifts.
The men at the house try to get screen time but they mostly fail at being either a) standouts or b) Chads. There's not a Chad in this group, I'm oddly disappointed to report.
Back to the "Husband Material" game - Ashton Kutcher makes the bold prediction that Rachel's husband is NOT in this group. Whoa! That's actually quite a thing to say! He and Mila Kunis are obviously having a lot of fun with this and it's kind of charming and infectious. Sweating yet, Chris Harrison?
Poor Iggy is out first, and I assume his baby goes back to the orphanage?
The game is surprisingly competitive, and Lucas is a great example of how taking amphetamines will really help you excel at challenges. I'm rooting for Kenny, obviously, but Lucas wins the title, inexplicably, after punching Kenny where his baby would go if he were actually carrying one in his baby bjorn. #husbandmaterial
Is Rachel legally obligated to marry the winner of this game? Better check the contracts. Get Copper on it.
Rachel looks positively thrilled that Lucas won.
Also - did I already discuss how Blake is an "aspiring drummer?" Does that mean he already knows how but hasn't landed any gigs, or hopes to one day learn? I can't decide which one is sadder!
Later, we're on to the dinner portion of the group date, where Rachel takes the opportunity to "get to know Lucas," which mostly involves her talking to him like he's a child (because he is one).
Lucas, in turn, reads her a poem, which I managed to snag exclusive rights to reproduce here!
Later, Fred tells Rachel he's "not the same" as he used to be, which must be a relief to Rachel, because he used to be an 8 year old boy.
Through this all, Rachel is charming and sweet, even when saying obvious truths, such as: "the conversations have been a little mundane."
Back at the mansion!
It's revealed that Peter gets the one on one date. He's an odd duck. From certain angles he's very attractive and from certain angles he looks like a not that attractive person. What do you guys think?
Attractive or not attractive? Tweet or email us directly at http://abc.go.com/feedback.
Back at the date, Lucas swears solemnly that there's no line between him and Whaboom - it's all one being. Blake, still smarting after all those nipple pinching memories, decides it's time to tell Rachel that Lucas is not here for the right reasons.
"He's a clown for tv exposure," Blake tells her, which is a rich accusation from anyone on this show.
There's more
extremely compelling drama men bickering. The only part of the exchange I enjoy is when Lucas tells Blake "you're dismissed" by means of ending the conversation.
Let's take a look at the romantic set for this date:
Rachel calls Dean a "complete breath of fresh air" and "so handsome." I mean, I guess she also fell in love with Nick Viall, so why did I expect her to change in just a few months?
They also talk about Dean's poorly received (by everyone but Rachel, apparently) opening line about "going black," and Rachel reveals that she's just upset because she wanted to say that line first! Far be it for me to tell someone else what they should be offended by, so I'll save all my energy to tell Rachel who she shouldn't be dating (at least 90% of these men)
ALSO. Dean is 25. It's kind of incredible that this age difference is not even mentioned, right? Progress?
Meanwhile, Lucas and Blake continue to fight. Lucas, Blake predicts, will soon not even have a leg to stand on. Lucas, digging deep into his web of wit and witticisms, comes back with this:
"The only leg I have to stand on is my two legs."
Kenny, seemingly a voice of reason, astutely assesses the situation: "Listen. I'm a pro wrestler. I know all about white dudes acting crazy."
LOLOLOL. That's probably the most I've ever genuinely laughed in such a short amount of time on this show!
I like Kenny. He talks with Rachel about his daughter and he seems very open and sincere. Which I'm sure means I'll have to say goodbye to him soon. Whaaa whaaaa, that's just how this show goes.
Rachel comes back to deliver the group date rose to Dean. What-ever. Dean is all aflutter. I feel a similar churning in my stomach.
I don't understand Rachel like I thought I did. Again, I'm reminded that she was very into Nick Viall, a man so blah I am honestly having a hard time remembering what his face looks like even though I spent countless hours with it just a few months ago. Seriously.
I think it's this:
The next day!
"Why do I feel like we're driving to an airstrip?" Peter says, as they drive onto an airstrip. Nothing gets past this dude!
This date is more of the same "jet off to a location" fare that we're used to in the second episode, with one delightful addition: Copper's coming too! And then..........something truly incredible comes to pass.
They arrive in Palm Springs and head for something called BARKFEST and it looks straight out of a movie set about HEAVEN!
Honestly wtf, this is the best date they've EVER had on this show. There's nothing but dogs in outfits romping around while the owners drink wine. I'll never understand the discrepancy in quality of the dates on this show. Remember that time Alex had to watch a horse get humped?
Peter, who is smarter than I gave him credit for, showers Copper with attention, which of course melts Rachel. Rachel says this date has completely exceeded her expectations, which DUH it's a DOG FESTIVAL. This is a dream.
Back at the tragically dogless house, the men receive a date card!
- Will
- Jaymey
- Diggy
- Alex
- Adam
- Lee
- Matt
- Eric
- Josiah
- DeMario
The card, enigmatically, reads "Swoosh."
Back at the date, I am beginning to find it all charming, against my better instincts. Rachel and Peter bond over the gap in their teeth (though interestingly no word on Copper's chompers).
Rachel wastes no time in giving Peter a rose, then taking Peter and Copper to a surprise - a firework show! It's quite a surprise for Copper, a dog, as all dogs famously love loud, unexpected noises and and bright disorienting visuals.
The next day! Rachel surmises that because her card said "Swoosh," the guys should know they are playing basketball today. I'd advise Rachel not to put any money on that.
Kareem Abdul-Jabbar stops by to help! The height difference is truly hilarious.
There is to be a basketball game, Kareem announces! But he assures the guys who haven't played basketball not to worry, because this will be more about character. That's what sports usually celebrates, after all! Character over achievement, always.
Rachel, who must not have seen the promos for this ep, talks about how she and DeMario have a good connection and just absolutely nothing will shake that to its very foundations this week, just absolutely nothing.
The men play a game of "basketball," while I use the time to write myself a grocery shopping list.
One of the teams wins. DeMario is on the non-winning team, and after he said he'd "be Rachel's Kobe," I'm quite relieved.
OH BUT THEN! Some drama in overtime! *sports ref*
A woman named Lindsay stops by to shoot a truth three-pointer, and she's not going to get double dribbled by DeMario's free throws and point guard fouls (am I doing this right? I could use the extra work, ESPN).
Turns out, fellow friends and lovers, that up until very recently - DeMario had a GIRLFRIEND, with whom he had sexual intercourses! As far as I can tell, that's not the shocking part. The shocking part is that he GHOSTED her in order to appear on The Bachelorette!!!!
Yup. That feels about right. Also, maybe this is an inappropriate time to mention this, but Rachel's look is pretty cute today!
After hearing what Lindsay has to say, Rachel goes to CUNT-FRONT DeMario! OOOO. This is gonna be good. Or mediocre, we're just going to have to watch and see!
She goes to "borrow" DeMario for a minute, who feels pretty confident that he's being spirited away for romance, only to run smack dab into his once and former Ex!
He says "OOOooo WHO'S this?" In the LEAST, least believable way.
Pretty soon he switches tactics, and asks Rachel if they can talk without cameras, because this is real life stuff. That's what we in the business call "suspicious."
DeMario magically regains his memory and recalls that, hey, this IS someone I used to sleep with! Of all the high school basketball gyms in all the world, etc. Of course, they used to see one another, but it was real casual like. And hey! DeMario promises that his exes keys are in the mail!
Not so fast, because she's got an airtight retort!
"I check my mailbox EVERY DAY." Lindsay says, EXTREMELY dramatically.
To her credit, Rachel shows why she's such a good lawyer by talking DeMario into a corner and then making him reveal his own lies once he realizes he's been caught.
"We've had sexual intercourse before." DeMario admits, of the woman he just had trouble remembering. And how does Rachel like this turn of events?
Rachel doesn't like it at all! "I'm really going to need you to get the fuck out."
Rachel is visibly pissed (as she has every right to be), so much so that she doesn't even want to talk to Chris Harrison when he pops up from whatever stable they keep him in when he isn't pointing out what roses are and how many of them are left on a table.
Rachel goes to tell the rest of the guys about Intercourse-gate, as I'm sure the producers call it. The men, whose names I have not really learned yet, are TRULY shocked.
Despite today's turmoil, the group date continues! Also whoever does the location scouting for these evening dates is clearly working through some serious shit, because this locale is just as creepy as the last date.
"DeMario is a dirty, dirty dog." Rachel says. And not like Copper after he tramples in some dirt!
The men all try to wow Rachel. Some use Russian folk songs, some use tongue kissing. Guess which works better on Rachel?
But it remains to be seen WHO will get the date rose? It's Josiah. Post-spoiler spoiler alert.
The next day, the men are SO messy!
They are also so messy in that they keep spilling tea all over the place, re: DeMario!
Rachel looks very beautiful tonight. Even her wine cup is coordinated to her outfit! It's too early for me to say that all these men aren't good enough for her, but if I wait a few seconds it'll be just the right time.
All these men aren't good enough for her.
Rachel takes Bryan aside and he tries his old trick of kissing her, since that worked last time. He then gives her a massage which, full disclosure, if a guy offered me that service regularly I would absolutely pull a DeMario on my boyfriend and not even mail the keys back!
DeMario is back, demanding to speak to Rachel. The producer says he has to go speak to "Mr. Harrison," which is hilarious and we all have to pretend that "Mr. Harrison" has any power on this show.
Chris decides to bring Demario's request straight to Rachel. Rachel is
curious to know what DeMario has to say told to have another scene with him by the producers!
All the men synch up, with disastrous results.


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Format: Presentation
Level: Intermediate
Paul Bevins, CRM Delivery Team Manager at Wesleyan Assurance Society and Andrew Bibby, Dynamics 365 MVP and Project Advisor describe a key part of their journey to implement Dynamics 365 to over 700 expectant, and prepared, users. Paul and Andrew share their experience of working on a complex, multi-year programme and getting users to a state of readiness, in addition to ensuring the system is ready to go live. The session is split into two parts that straddle the 3 months either side of go-live; part 1 – getting the business ready to receive the new system and business processes, and part 2, living with the new system and successfully transitioning into day-to-day operations. We'll share what we learned - and what we would do again - with testing, training, implementation planning, business restructuring, support model and ongoing changes, knowledge transfer, effective and timely communications and measuring success.


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It's true things have a changed A LOT around here since Emerson came along. I still can't quite wrap my head around the fact that I survived so long without her in my life. It's truly amazing how children change you as a person. I'd consider it similar to being cast with a magical spell, I don't even feel like the same person that I used to be at times, but rather an even better version of myself…and I'm kind of digging it.
With that being said, the downside to having someone who is not only a part of you but whom has full control over your heart means being without them is one of the most difficult things to do. We are headed on vacation in a few days for a week. A WEEK. I will go from it being Mommy and Emerson 24/7 to Mommy having to hold back sobs and a panic attack feeling like I've just lost an important part of what makes me function. It's a strange feeling to not be able to feel fully excited about going to place I've never been before, even though I should be, or eager to be getting out of the cold weather or to be sitting on a beach with a cocktail in hand. Once upon a time I would have been over the moon thinking about all of those things when now I feel somewhat indifferent. Crazy? Maybe.
Or maybe not.
Realistically thinking though, I'm not concerned with the care of my baby whatsoever. We couldn't be placing her in more adequate hands while we are away. Rather, it's me, I'm the one I'm worried about. I'm worried about the feeling of missing my daughter, about not letting my emotions ruin the fun, the anxiety of wondering if she's sleeping okay or not being too fussy for her caregivers. So many things to anticipate. (Que pulling hair out of head.)
I keep whispering out loud as if giving myself little words of encouragement throughout the day that this is going to be great, I'm going to have fun, we are going to have fun and it's really not as overwhelming as I'm making it up in my mind to be. It's amazing the different challenges we face throughout our lives. To see what struggles we come up against and even though in the moment they may seem impossible we still manage to find a way through. If you look back on different obstacles you've faced and remember what courage, strength and wisdom it took to overcome it then I guarantee you can apply much of that same tactic again. So I'm focusing on just that. I'm reminding myself that we are only ever faced with what we can handle. Every fire-breathing dragon we come up against along the way can be defeated if we are willing to trust what we know, believe we are strong and know how capable we are in doing so. And just like in those fairytales I read to my daughter before bed, when you think back on it the dragon in the story really isn't quite as scary after all.
This deep dish quiche is worth climbing over any obstacle for. It's so easy to make and uses a simple layer of sweet potatoes instead of a grain-based crust. The levels of flavor yet secretly simplistic technique will make you look like a breakfast genius! Plus, this recipe is very versatile. You can easily swap out the brussel sprouts for another hearty green veggie you have on hand, kale works great too. You can also replace the goat cheese with feta or any soft crumbly kind you like.
Deep Dish Quiche with Sweet Potato Crust
Author: The Happy Hungry Yogi
Serves: 4
Prep time: 15 minutes
Total cook time: 1 hour 20 minutes
- 1 large sweet potato
- 1 tbsp olive oil
- 2 cups brussel sprouts, shredded
- 1 tbsp garlic, minced
- 5 whole large eggs
- 3 egg whites
- 1/2 c unsweetened almond milk
- 1/3 c crumbled goat cheese (optional)
- pinch of crushed red pepper
- sea salt and pepper to taste
- Preheat the oven to 350F. Lightly grease or spray a 8×8 round deep dish baking pan.
- Thinly slice the sweet potato (remove skin) into about 1/8 inch thick slices. (A mandolin works best to get consistent slices.)
- Lay the sweet potato slices on the bottom of the pan in any arrangement you'd like. Place the pan in the oven and bake for 20 minutes.
- In the meantime, heat the olive oil in a skillet over medium heat. Toss in the shredded brussel sprouts and cook for about 5 minutes. Add the garlic and cook an additional 3 minutes, stirring occasionally. Remove pan from heat when done and set aside.
- Next, in a large bowl whisk the eggs, almond milk crushed red pepper, sea salt and pepper until well combined.
- When the crust is done remove the pan from the oven and carefully pour the egg mixture over the sweet potatoes.
- Spread the veggies over the top of the eggs (they will sink some which is okay) then top with the crumbled goat cheese.
- Place the pan back in the oven for one hour or until golden brown and eggs are set all the way through.
- Allow the pan to cool completely before flipping it upside down onto a serving dish. Carefully slide the quiche out of the pan and viola! Cut to serve.
- Store any leftovers in the fridge for up to 3 days.


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Date of Award
Spring 1-1-2011
Document Type
Degree Name
Doctor of Philosophy (PhD)
Chemistry & Biochemistry
First Advisor
Robert E. Sievers
Second Advisor
Bruce E. Eaton
Third Advisor
Tad H. Koch
The global resurgence of tuberculosis (TB), the disease caused by Mycobacterium tuberculosis (Mtb) bacilli, has been driven by poverty, the development of drug resistance strains of Mtb, imperfect diagnostic assays, limited access to healthcare, poor healthcare infrastructure in the most highly infected areas, limited vaccine efficacy, lack of new drugs, and -- most profoundly -- the spread of HIV. Within this web of limitations dry powder inhalable antibiotics offer an opportunity to potentially reduce the lengthy treatment times associated with TB treatment. Incomplete tuberculosis treatment is the leading factor in the development of antibiotic resistant strains of Mtb. Inhalable antibiotics, by merit of specific aerodynamic diameters, are designed to target secluded populations of Mtb, often associated with extended treatment duration. The single dose, needle-free delivery strategies proposed here are an attractive treatment alternative for avoiding needle stick injuries and the transmission of blood-borne pathogens. Techniques incorporating Carbon-dioxide Assisted Nebulization with a Bubble Dryer® (CAN-BD) were used to develop several inhalable antibiotic formulations with desirable inhalation properties. This particle producing technique is versatile for producing particles from both antibiotic solutions and water-in-oil-in water emulsions. Particle properties such as fine particle fraction, emitted dose, moisture, particle size, and shape were characterized for several antibiotic formulations. Additionally, inhalable antibiotic microparticle formulations were tested in different dry powder inhalers. One of the inhalers was design enhanced, with a new anti-static innovation, to improve emitted dose. Finally a technique for improving In Vitro Selections, a unique evolutionary method for mediating new particle materials and catalyst, is explored.
Recommended Citation
Manion, J'aime, "Development of Inhalable Dry Powder Antibiotics and On-Bead Transcription Strategies" (2011). Chemistry & Biochemistry Graduate Theses & Dissertations. 43.


text: Presidents of Kyrgyzstan and Kazakhstan met President Sooronbay Jeenbekov met with his Kazakh counterpart Nursultan Nazarbaev during the session of Collective Security Council, Collective Security Treaty Organization (CSTO) in Minsk. The presidents discussed prospects of bilateral relations, including issues of settlement of the situation at Kyrgyz-Kazakh border. After the meeting, the presidents made statements for the press. Nazarbaev congratulated Jeenbekov…Read More


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With improved coal output and an anticipated momentum in iron ore and other minerals mining in the coming years, the mining equipment segment sees some revival in its prospects in the short to medium term.
India is witnessing an improved growth trend in coal mining, as Coal India Ltd (CIL) is aiming an output of one billion tonne by 2020. CIL has earmarked a capital investment of Rs 57,000 crore, as part of the road map for one billion tonne target, with a planned capex of Rs 8,500 crore in 2017-18. Meanwhile in the non-coal mining areas, the iron ore and limestone mining are looking at an upward revival in the short to medium term, which are currently on a muted growth scenario due to slow production in steel and cement sectors. Mining equipment industry, which largely relies on the mining activities in coal, iron ore and other metal segments, is currently a bit concerned with the prevailing trends in mining. However, market studies anticipate a revival in the near to short term owing to the capex plans of the mining PSUs and the government's major plans on infrastructure development.
On the current trends, Shib Bhowmik, Country Head & Managing Director, Joy Global (India) Ltd, comments, 'In the current year, India's coal production has been quite flat even though during the past two months, production increased substantially. Combined with the fact that pit head stock also reduced sharply during this period, it is a clear sign that dispatch and demand for coal have started increasing.' Correlating with the global trends, he further adds, 'With global growth forecast of solid 3.6 per cent, we expect energy demand and demand for coal to remain at a high level globally and that will impact somewhat in India also. We also expect demand for iron ore and lime stone to increase based on increased steel and cement production forecast.'
Volvo CE has high expectations on Indian mining market as Dimitrov Krishnan, Vice President and Head, Volvo CE India, says, 'Coal mining remains the most important sector of the market, followed by iron ore and then limestone.' On the market trends, he adds, 'Over the past six months, the market environment has not been good due to excess coal production and a gap in the supply-demand for power generation. For iron ore, the market is stagnant because of a lack of new licences for production. This is down to a delay in environmental clearances and ongoing lower commodity prices. For the limestone market, activity levels have been low over the past two to three years, with cement plants running 50-70 per cent of their capacity. However, we are seeing some investment in this sector which is translating into new equipment purchases.' According to him, the long-term prognosis for all sectors of mining remains positive.
'Over the course of the next three to five years, we expect a compounded annual growth rate (CAGR) of five to seven per cent. If you look at the subdued activity of the mining sector over the past 20 years and then compare that with the current projection, then it is a very positive outlook for this sector,' Krishnan comments on a positive note.
While focusing on the market for bulk material handling systems in mining, Y Srinivas Reddy, Managing Director, Bevcon Wayors, observes, 'With the opening of coal mines for private operators, demand is going to be created for bulk material handling industry in coal sector, as huge investments are expected in coal washery projects towards mineral beneficiation. Also, new mines are going to open up for operations.'
Dinakar B, Senior Vice President - Sales, Marketing and Aftermarket, Volvo Trucks India, VE Commercial Vehicles Ltd, is positive on the way the mining sector is performing in these days. Referring to the index of industrial production (IIP) data, he elaborates, 'Mining sector performance in the current fiscal reflects a marginal 3.3 per cent growth over last fiscal. Coming to the segment-specific trends, coal production by Coal India in the first six months this fiscal grew by 0.8 per cent on year-on-year basis, achieving 95 per cent of their planned target. In the last couple of months, thermal power plants have reached to a critical coal stock levels of below eight days, triggering the demand for coal. Going forward, as the overall economic activity recovers and the industrial output gains pace, the coal demand is further slated to improve.'
According to Dinakar, steel sector continues to perform well with crude steel output growing by 4.5 per cent in the first half of this fiscal and estimated to reach over 100 MT by end of this fiscal. 'With the steel consumption also at a similar pace of 4.3 per cent while 81 per cent capacity utilisation so far and the anticipated infrastructure growth, demand for steel looks impressive going forward. This in turn will drive the demand for iron ore.' However, cement sector has been under pressure reeling through the impacts of demonetisation and the GST with the overall construction activity not taking off as anticipated. He adds, 'Current capacity utilisation of cement plants on pan-India basis is around 70 per cent, which is at almost similar levels as last year.
However, government's thrust on infrastructure and execution of projects in housing, roads, dedicated freight corridors etc, gaining pace, revival in cement demand is expected and so the demand for limestone.' Based on these trends, Divakar is of the view that long term fundamentals for the mining sector overall remain strong.
According to Pavethra Ponniah,Vice President and Sector Head, Corporate Ratings, ICRA, there have been a lot of tenders this year by Coal India and its subsidiaries for over-burden removal, which is expected to revive demand towards the later part of 2017. She adds, 'Demand for new equipment from Singareni Collieries Company Ltd (SCCL) is expected during Q1CY2018. Some demand for mining equipment can be generated by the private mine developers and operators; however, quantum of the same is likely to be moderate.'
Demand-supply scenario
Demand for equipment relies on the scale of operations going on at various mining sites. For the past few years, the mining operations were declined due to which a lot of machinery were lying idle. However, now with the operations slowly picking up, these equipment are back in action. With the mining majors planning to acquire more higher capacity and technologically improved equipment, more supply requirement is anticipated in the near future. Major equipment players are equipped to handle this scenario, as Bhowmik says, 'There is enough supply capacity in India and global companies including Komatsu Mining (former Joy Global) have established local supply and manufacturing facilities.' According to him, with Komatsu's acquisition of Joy Global early this year, the industry will see a very significant player in 'Komatsu Mining Corp' and the customers will see benefit with this synergy and coming together of two global industry leaders.
Krishnan comments, 'It is clear that greater investment will be needed at mining sites given the increasing activity and ambitious targets that the industry is planning. Mining remains a focus for the government (in terms of coal) and private firms (in terms of coal blocks, cement, iron ore and other minerals). There is a widespread recognition that new technology and equipment will be required to meet the proposed growth plans.'
About the demand-supply scenario for bulk material handling equipment, Reddy is of the view that currently there is no major demand, but the scenario will be clear by third quarter of 2017-18.
Growth trends
Currently the mining sector in the country is progressing through a staggered growth scenario. The growth trend varies across the various mining sectors of coal, iron ore, limestone and other minerals. Says Bhowmik, 'We expect a stable demand situation for our equipment even though we see considerable opportunity in some specific segment in the next one to two years.'
Krishnan anticipates an above-average business at Volvo CE in the coming years for a couple of reasons. He explains, 'Firstly, our mining machines are a perfect match for the work that is currently required, such as overburden removal at planned mine sites. Our EC480DL and EC750DL are both very well-suited to this work as they offer higher productivity and higher reliability at a lower cost per cu m. As coal block sites open up, larger excavators, particularly our EC950E, will be a good option for many operators.'
He adds, 'Secondly, Volvo CE is a well-respected brand in the mining industry and we have a proven track record in India. Trust is an important factor for customers in the mining sector. They want to use equipment they can trust, and when they need support, they want to work with brands they can trust. We have worked very hard on our technology and our investment in the dealer network, to enhance their customer support capabilities, so we can meet the future demand and continue to earn the trust of our customers.'
Reddy expects expects a minimum growth rate of 20 per cent year-on-year in the bulk material handling systems in mining. According to Dinakar, in the coal mining segment, market for premium trucks has grown in the last five years. 'Volvo Trucks has a dominant position and consistently been the market leader. With the government committed to the one-billion tonne coal production by 2020, the infrastructure and construction projects being executed, we are positive on demand uptick for premium trucks.'
Capex in mining
Mining is a segment where a lot of machinery and equipment is required to perform various heavy-duty jobs. So mining is a huge capital intensive segment with a lot of capex investment required. As mentioned earlier, mining PSUs especially are in the process of acquiring more and more equipment to perform various mining jobs. Says Bhowmik, 'Major capex initiatives will come in the next few years from PSUs in coal and lignite with focus on increasing production, evacuation and technological upgradation. There are some significant capex initiatives in private metal mining. Private sector investment in coal and lignite mining will depend on further clarity on regulatory issues and market situation.'
Krishnan states, 'We have seen capex investments at the PSU level translate into new machine purchases and mining infrastructure development, as the focus continues on achieving the one-billion tonne production target by 2020. Overall, we believe that the outlook at PSU facilities remains good. There is private investment also in the iron ore sector that is creating a bit of interest. Again, we expect to see this pick up in the coming years. For the limestone market, we're seeing more activity as companies add new equipment to give them additional capacity or to replace old machines.'
Technology adoption
With mines going deeper and the scale of mining going bigger, newer methods and bigger machines are being introduced over the past few years. Technology plays a major role in achieving the production targets with improved productivity and efficiency, while giving due importance to safety. Says Bhowmik, 'Large mining companies including PSUs are considering higher capacity and higher productivity equipment. Also, there is increased focus on safety and safer machines with lesser man-machine interface.'
Krishnan highlights the technology associated with Volvo excavator loader ranges, 'For the machines that Volvo CE sells, we are seeing ongoing interest in our mid-size (40-50 tonne) and large (75-100 tonne) excavators, as well as our mid-size (four to six cubic metre bucket) wheel loaders. Mine owners remain focused on optimising their cost-per-hour or cost-per-tonne rates. They want to achieve faster cycle times; move larger loads; and achieve high rates of reliability from their equipment fleet. This is well-aligned with the performance of Volvo CE machines, so we are seeing a lot of interest and increasing user preference for our products.'
Reddy comments, 'We always strive to bring in value innovation technologies to India and in the end our customers will have winning edge in their processes and business. We execute projects with a blend of the latest technology with conventional systems in the most optimised manner which will enhance the operation's reliability. Our core strength lies in the use of new generation/innovative conveying systems and equipment in mining sector.'
'Higher productivity at optimum efficiency, delivering lowest cost per tonne or cost per cu m will be the key for choosing specific mining equipment by our customers,' says Dinakar. He adds, 'Mining industry with relevance to our presence in the mining transport solutions face several challenges in terms of shortage of drivers, pressure on execution of projects with strict time lines, better control on overall fleet to enhance the utilisation and efficiency, rising fuel costs etc. In order to address these challenges, customers have been embracing new technology improvements in their operations.'
According to Dinakar, Volvo Trucks offers innovative and technologically most advanced solutions for its customers with lifetime profitability approach. He elaborates, 'We have a significant leadership position in the coal overburden transport application. This application has been very tough and demanding in terms of higher depth of operations reaching up to 200 m, 20-22 hours of operation in a day and treacherous site conditions. To address such challenges, we have been constantly introducing new products over the last over 19 years from 290 hp 16 cu m capacity 8x4 tipper to 520 hp 10x4 dump trucks today with 26.1 cu m capacity. Through our new and innovative product range, coupled with tailored support services, enabled our customers to 'do more with less' while keeping the unplanned interventions required on the truck very minimal.'
He highlights the example of I-Shift technology. 'The Volvo I-Shift is best-in-class AMT (automated mechanical transmission) that allows the driver to completely focus on driving while the I-Shift manages the gear shifts effectively based on the speed, load and the gradient and terrain. I-Shift guarantees optimum shifting thus ensuring better fuel efficiency, almost three per cent better than the manual transmission. Driver fatigue is also reduced substantially.'
New solutions
Leaders in mining equipment have introduced new improved solutions in surface mining and underground mining operations. Bhowmik elaborates more on the new solutions from the company, 'We have and are going to introduce new continuous cutting and bolting machines, battery-operated shuttle cars and technical improvement in many of our offerings in underground soft-rock mining. We are also offering more energy-efficient equipment in our surface mining equipment.'
Volvo CE is a major contributor of equipment in overburden removal and mineral movement with its range of excavators and haulers. Krishnan elaborates on the new ranges from the company, 'At Volvo CE, we have introduced two new range topping machines in our excavator and articulated hauler lines. The EC950E is Volvo's new flagship crawler excavator and it has already proven to be extremely competitive in its 90-100 tonne weight class. Similarly, Volvo's new 60 tonne A60H, the world's largest articulated hauler, sets new productivity standards for open cast mines and other large infrastructure projects. While both machines offer state-of-the-art performance individually, it is when matched together that mining customers can experience the unprecedented productivity and ownership advantages these units offer.'
According to Krishnan, the EC950E will move around 35 per cent more material than the EC750D which was previously the largest machine in Volvo's excavator range. For the A60H hauler, it will move 40 per cent more material than the Volvo A40G. The EC750DL has been sold into a variety of sectors, such as coal over burden work, mining for iron ore, bauxite, zinc and barite; as well as applications serving the cement industry. It is the preferred choice in the 70-85 tonne class.
'By using these highly-productive machines, our mining customers can get more done with fewer machines, allowing them to optimise their fleet sizes. This delivers better operating efficiency, particularly in mine management. Having larger machines also means fewer operators and less maintenance, delivering further resource optimisation.' Conveyor belts play a major role in the bulk movement of ores and minerals in mining. Bevcon Wayors has introduced innovative solutions from the US and Europe in India. Says Reddy, 'Bevcon executes projects with a blend of the latest technology with conventional systems in most optimised manner, which will enhance the operations reliability. Bevcon's core strength lies in the use of innovative conveying systems and equipment, which caters present day demands of Indian mining sector.'
He elaborates on the bulk material handling solution offered by the company, 'Our highly competent technical team supported by technology partners from the US and Europe are in position of supplying the innovative equipment like: Sandwich belt high angle conveyors for vertical conveying application which is a revolutionary concept; Overland pipe conveyor, a modern and environmentally friendly transporting system for all kinds of bulk materials by overcoming numerous challenges associated with conventional conveyor systems; Overland troughed conveyor, designed to carry high tonnage loads over long distances; Stockyard system like stacker, reclaimer, stacker-cum-reclaimers, full and semi-portal scrapper reclaimer, side scraper and belt conveyor system for maximising the space utilisation to meet the expectations of project; Bulk receipt feeders to facilitate easy handling of bulk material unloading from trucks without civil works of ground hoppers; Reclaim feeders for faster reclamation of minerals at mines and ports; and Idlers and pulleys manufactured by Be'RolleX, Bevcon associate, to meet high capacity and high speed applications.'
Volvo Trucks is the leader in the premium truck segment with a wide range on offer. Dinakar elaborates, 'Over more than 19 years of our presence in India, in our constant endeavour to offer long term profitability for customers in the select application segments, we have been introducing a wide range of innovative high-performance trucks right from the first 8x4 concept tipper with 290 hp and air-conditioned cabin way back in 1999 to the largest capacity multi-axle tipper FMX 520 introduced in 2015. Currently, we offer FMX 460 8x4 BS IV tipper with 19.5 cu m and FMX 520 10x4 dump truck with 26.1 cu m for coal overburden application and FMX 460 8x4 with 33 cu m for coal hauling both raw coal and washed coal.'
Volvo Trucks also offers customised product offerings depending on the application requirements like 46 cu m capacity tip-trailer for coal transportation application. For coal haulage application through a dedicated haul corridor, the company offers 148 cu m road-train solution coupled with suitable tractor, thus offering superior productivity with minimum number of truck fleet. 'With such a wide and innovative product range, we have redefined the productivity and performance without compromising on efficiency in the most demanding and tough mining applications.'
Dinakar also explains the control technologies associated with the range, 'I-shift is a superior innovation that ensures precise torque from engine is available at wheels through electronic control unit and driver can concentrate on maneuvering the truck, making his driving experience safer, easier and very comfortable. This enhances driver productivity in tough mining operating conditions. Dynafleet is the intelligent fleet-management system which captures the data from the truck on a real time basis and generates user-friendly reports. This will enable our customers to closely follow the performance of our trucks by monitoring from their office and following the trends, necessary changes can be implemented in the operations to achieve maximum efficiency.'
Volvo Trucks has also given great importance on safety in its range of vehicles. Dinakar explains the safety features, 'We take a great pride to mention safety is in our DNA as we have pioneered safety innovations. Safety features enable an efficient interaction among human, machine and environment. Some of the safety features in Volvo Trucks include the three-point safety belt, cabin tested as per the toughest Swedish norms, auto parking brake, energy absorbing steering wheel and injury preventive interior trims as well as instrument panel. Our FMX series tipper range is compliant with all the DGMS mandatory safety requirements.'
What lies ahead
The future of mining in India looks challenging but growth opportunities are aplenty as minerals and coal need to be explored and mined to meet the future demands of the country. Bhowmik is optimistic but cautious in his approach when he says, 'India offers opportunities in selected mining technology segments and at the same time there are challenges in the market place mainly in procedural delays and consequent commercial implications for equipment manufacturers.'
Reddy is however is optimistic about the outlook of mining equipment with an expected growth of 15-20 per cent year on year. Dinakar sees some challenges within the positive outlook on the industry. He says, 'We are extremely positive on the opportunity and the potential for mining equipment coming from the massive infrastructure and mining push by the government. However, there are certain challenges which must be addressed in order to ensure faster execution of the projects like land acquisition continues to be a significant bottleneck in the execution phase. Implementation of GST is a major boost to the economy in the long run, but need to optimise the tax structure for construction equipment to augur well for the sector.'
In the short to medium term, coal and iron ore mining which constitute the major share of the country's mining market, is expected to grow due to the increased infrastructure and construction activities, and the efforts to meet the one billion tonne coal output target by 2020. Though the bottlenecks of land acquisition, environment clearances and certain policy related issues can be hurdles in the sustainable growth of mining, the overall outlook remains positive for the mining equipment market.
- Sudheer Vathiyath


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Marcus Karne Death-Reign
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Marcus Karne Death-Reign
Who is more foolish, the child afraid of the dark or the man afraid of the light?
Marcus shares some of his strengths and weaknesses with his sister, the strengths they share are:
They are mind linked to one another so they are able to speak to each other without speaking, no amount of distance weakens this link the twin's bond much to powerful.
They share pain with one another which they call pain detection, Marcus can feel pain when Hope feels it and Hope when Marcus does, this is good for informing them if the other is suffering or in danger.
The twins can astrally project to one another, the power is very limited and very physically taxing to them, they are only able to hold an image for a few seconds and they are not able to speak or move just appear to the other as a flickering form. The twins will use this power if they are some how unable to find or contact the other one, it will show them where the other is so in order for them to be able to locate them and learn what has happened.
His individual strengths are as follows:
Enhanced breath is the ability to create force winds, or take the air away by either exhaling or inhaling. Marcus is able to Create winds strong enough to demolish buildings or relocate them, he is able to blow fast enough to ice over objects with cold as an after effect.
He can inhale strongly enough to move objects towards him and take the air from an area momentarily which is useful in suffocating fires.
Elemental Affinity -Marcus gains strength when exposed to the elements. Elements of any kind, due to this fact he can often be found outside or with all windows open.
Having a family such as he had Marcus is more then able in handling himself in a battle especially hand to hand due to time spent with in the dojo mainly taking up mixed martial arts so he is competent in many different fighting styles.
He is proficient with most weapons due to training with his step father Luca and Luca's sister Clara but also with his Mother's best friend Knigh who taught him how to use all the weapons he possessed for his line of work as an assassin.
Weapon of choice- Katana.
He now has powers when in his dragon Semi Morph form, he has tough bones and skin to match a dragon's strength.
His own strength is improved due to this.
Only when in his dragon form he can use, make and manipulate flames at his will.
Silver has a toxic effect and in large quantities can be lethal.
The pain detection he and Hope have can also be a weakness, distracting them or possibly disabling them in combat.
Environmental aversion, if enclosed in a space with no access to the outside world (e.g. a window) Marcus will quickly start to weaken and lose his powers he will eventually find mortality and start becoming severely ill with human plights until eventually if not exposed to the elements he will perish.
Likes- (Well loves) His pet goldfish called Finley, he had him from childhood allowing him extra long life by giving him a drop of his own blood a month.
He enjoys watching things, people, animals, landscapes. Due to having to spend a large amount of time outside he has taught himself to enjoy just simply being somewhere, he would be more then happy to sit in one spot for hours just to watch the sun move across the skies.
He enjoys time spent with his family having always chosen them above anything else, he would rather a night in with them then a night out on the town with those he didn't know or care for.
Dislikes- Marcus doesn't like cruelty to anything when there is no merit for it, he has a low tolerance for it and will act against it if he ever were to see it happening.
He hates being in small spaces for the fear that he will become trapped in them and trigger his Aversion (see weaknesses), he becomes agitated and almost fearful when in confined areas. (e.g. elevators, crawl spaces and so on)
Name: Marcus Karne Death Reign.
Species: Vampire/Wraith.
Age: Appears in his teens. Accelerated aging caused him to grow quicky but it eventually slowed and came to a stop.
Grandfather- Marcus Nathaniel Crane. Aka. KnOT Death. (Deceased)
Grandmother- Arashi Reign.
Grandmother- Susan Blake (Deceased)
Mother- Cassandra Blake now known as Cass.
Father- Karne Reign.
Twin Sister- Hope Death-Reign.
Aunt- Sophia Avilynn Reign.
Marcus's Physique is not unlike the males within his family line, Tall and agile though carrying the weight of a well muscled frame, the image of a fighter.
He appears to be in his mid twenties. His complexion is pale as usually found with vampires his eyes standing out in contract with startling blue colouration.
His hair is generally kept around shoulder height but from time to time he becomes inclined to change it. It's colour varies from copper tones to red like his mother's depending upon the lighting.
A pattern of scarring marks the left side of his torso from Collar bone to hip, one large one surrounded by smaller ones (Will be incorporated into a story line at some point)
He had many and various forms of body art, the majority of which are tattoos of the tribal variety upon his arms and legs, his back contains the image of a wind chime surrounded by wraith like beings.(Representing himself and Hope)
Upon his lower neck inked is his mother and sister's names.
His left and right ear are pierced as are his right eyebrow, nose and lip.
Marcus is a stark contrast in some ways from the usual male in the Death and Reign family, being no way egotistical he feels no need to be the 'best' and no need to prove himself to anyone but his family and in having that attitude he finds himself to be generally happier then the males further up his blood line.
Thanks to his mother he was mainly untainted by family politics and managed to learn who he was for himself without having it dictated to him by expectations.
He tends to take things as they come and in general can be described as being laid back and patient with a humorous open approach to most things in life having decided that wasting his time being negative to others without cause wasn't what he wanted to be about.
Overall Marcus is a very liked guy known for being fair and just in decisions he makes.
He does how ever have another side, when it comes to his family especially his sister and his mother Marcus is deadly protective, being known to start a brawl for simply seeing someone look at one of them in the wrong way. He tried over the years to keep control over his obsessively over protective ways and had effectively minimised it but God forbid anyone hurt either of them he would make them rue the day of their birth.
Marcus has new abilities after his blood became mixed with dragon's blood. He can now semi-morph into a dragon form which covers his skin in subtle scales.
Tattoos have appeared upon his upper torso that were not there before and they glow when he is in this form.
With the new form he has been gifted dragon strength skin and bones and when in form he can use and manipulate fire.
(A picture will follow)
He also has a new sword, A Katana forged for him by Karne. It's powers are not yet known or developed by Marcus but a name has been given, Perdition.
Last edited by Marcus Death-Reign on Tue 10 Feb 2015, 13:49; edited 1 time in total
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Who is more foolish, the child afraid of the dark or the man afraid of the light?
Marcus Death-Reign
- Posts : 497
Points : 547
Join date : 2014-02-04
Re: Marcus Karne Death-Reign
Who is more foolish, the child afraid of the dark or the man afraid of the light?
Marcus Death-Reign
- Posts : 497
Points : 547
Join date : 2014-02-04
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Cumin is spice that originates from Egypt. It is cultivated long time ago and is enjoyed as a food and medicine in the Middle East, India, China and Mediterranean. It's used in anything from chilli spices to curry.
Although cumin is not a spice that people use everyday, but after reading this article you will change your habits and opinion.
Cumin is powerful seed that can be used for treatment of indigestion, anemia, acid reflux, diabetes, constipation and so much more. Some studies prove that cumin can even help at weight loss process.
Cumin's Weight Loss Experiment
Complementary Therapies in Clinical Practice in a recent edition reported that researchers at Iran's Shahid Sadoughi University of Medical Sciences monitored a group of 88 overweight and obese women as they underwent a weight loss experiment .
Participants were divided into two groups: both would follow a reduced calorie diet and receive nutrition counseling but one group would eat yogurt with three grams of cumin daily while the other would eat plain yogurt.
Boosts Metabolism
In a period of three months, the cumin group lost an average of 50% more weight than the plain yogurt group. In addition, they decreased their body fat percentage by 14.64% or almost three times the control group's loss. Another benefit is lowered body mass index and waist circumference significantly more than the control group.
The authors speculated that cumin's weight loss abilities may be due to the spice temporarily increasing metabolic rate. They even suggested that it could be a viable treatment for metabolic syndrome .
Lowers Blood Fats
Another amazing benefit from cumin is that it significantly reduced blood lipid levels. Triglycerides dropped 23 points compared to only five points in the control group. And LDL cholesterol dropped an average of 10 points compared to less than one point for the controls.
We can assume that cumin might help prevent atherosclerosis, heart disease and diabetes, conditions associated to high triglycerides levels.
The researchers are convinced that cholesterol lowering effect of the spice can be partly attributed to its glycoside saponins. These compounds prevent cholesterol absorption and increase its excretion.
The compounds, that are found in black cumin, have anti – coagulant, anti – inflammatory, anti – oxidant properties anticarcinogenic, hepatoprotective, hypoglycemic, immunomodulatory and neuroprotective properties.
Reduces Cholesterol Absorption
In addition, this flowering plant contains a substantial amount of phytosterols that may positively modulate lipids by reducing cholesterol absorption. There is another study that was published in Annuals of Nutrition and Metabolism. It was found that taking cumin cyminum L. capsule among overweight subjects had the same effects of orlistat120. Orlistat is a drug that acts as a gastrointestinal lipase inhibitor for obesity management and acts by inhibiting the absorption of dietary fats .
The spice also had similar effects as the drug on weight and BMI and even better effects on insulin metabolism.
You can consume cumin in combination with yogurt, but also it is great in combination with roasted vegetables, use it to season chicken or even add a pinch to vegetable soup. You can also mix it with your eggs in the morning!
If you still don't know where to start, we recommend you to try this cumin tea recipe:
Prepare a cup of warming and soothing cumin tea by boiling seeds in water and then letting them steep for 8 – 10 minutes.


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First Comic
Comic 22 - Finding a Hero
20th Aug 2015, 6:00 PM
Average Rating:
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Life's A Mystery
The Internet Says
It's 42 Lou
Every Great Detective Needs A Sidekick
A BAMF Sidekick Then?
Lou Is Not A Sidekick
Saving Who Exactly
We Must Do Research
I Learned From The Movies
The Mysterious Thumping Noise
New Person Upstairs
ED From 304
The Mystery Of ED
The Case of the Mismatched Socks
Gremlins, Lou! Part I
Gremlins! Part 2
Gremlins Lou! Part 3
Gremlins Lou! Part 4
To The Convention Lou!
It's Called Cosplay Mortimer
Mystery At The Convention, Lou!
Finding a Hero
The Many Faces of Superheroman
It's Superheroman!
There's a Con For That
Because Grappling Hook
It's a Haunted Mansion Lou!
Where Are You Lou!?
Ghosts, Goblins, & Curses, Oh My!
Ghosts Don't Exist Lou!
First Sighting
The Fantas of Fanta Mansion
One Final Clue
And The Culprit Is...
The Family Matter
Almost Got Away With It...
A Key To The Fanta Treasure
A Fortune In Paper
A Real Haunted Mansion
The Magic of Santa
It's the New Year Count Down
Mysterious Door Flowers, Lou!
Down the Hallway
Mysterious Extra Door, Lou!
Go Ask ED
That's Not A Closet Lou
It's Always The Last Place
Guy Meets Gal
Adventures in Blogging #1
Misadventures on the Internet
Mysterious Thumping Noise From Below
Didn't We Do This Already Mortimer?
Annoying Nerds Anonymous
54 Passion of the Nerds
A Murder of Nerds
Adventures in Blogging Log #2
A Treasure Hunt Lou!
57 Explorers Unite!
The Legend of Bad News Jones
Three Important Clues
Defying the Odds
The Hunt for Bad News Jones
Clouds on the Horizon
Lightning Strikes
Lightening Strikes Twice
Underground Web
A Sudden Drop
A Light in the Dark
A Look on the Brightside
Another Day
Adventures in Blogging Log #3
Cookies from the Cookie Jar
Pot Luck Request
Twin Falls
Double Coded
An Odd Coincidence
Useful Background Knowledge
To Camp Angle Wood
What's in a Name?
Fan in Action
Friendship Dedication
A Fantastical Image
Inspiration for a Show
Dancing Lights
Into Angle Wood Forrest
I Double Dog Dare You
The Gang's All Here
Surrounded by Light
Another Dimension
Back Through the Vortex
Family Reunion
Another New Year
A Day without Coffee
Find Your Texting Buddy
Invasion of Privacy
Swirling Vortex of Worry
Eliminating the Possibilities
Kidnapped Instead?
The Return of Lou
We've Hit 100!
Danger, Thy Name Be Mortimer
Down at the Docks
Dramatic Light
A Reveal of Sorts
Unknown Rivalry
Mystery Face Off
Back Story Time Part 1
Backstory Time Part 2
Backstory Time Part 3
Challenge Accepted
Mortimer The Petty
Down at the Station
Primary Sources
A Lead to Go On
Finding Pieces
Arriving Rival
Cat's Out of the Bag
Smack of Reality
Addressing Issues
Time to Regroup
Calling in the Cavalry
The New Plan
Unaccepting Apologies
The Possibility of Improbability
The 90s Room
Video Evidence
Small Toys
Of Furbies and Gremlins
Caught Red Handed
We're Confiscating That!
Top People
Adventures in Blogging Log #4
The Secret Snowflake Caper
Everyone Has a Secret Snowflake
The Desperate Sound of Snow
As Unique as a Snowflake
The Warmth of Snow
It's a Snow Storm!
Secret Snowflake Exchange
Adventures in Blogging Log #5
Rival Team Up
Snooping Isn't Always a Good Thing
Meddlesome Leading Meddlesom
A Day in the Life of Darcy
Lou is Not Amused
It's Not Always About You
Stage Talent
Mortimer and Lou Talk
Hey Stella!
The Art Show Saboteur
Phantom of the Community Center
Adding to the Mystery
The Great Detective Seamus
Working Together
The Kids are Alright
But Parents are the Worst
And There's An Angry Janitor Too...
Ranting Knowledge
The Runaway
Helicopter Parents
Teenagers Scare Me
Break Room Thoughts
Information Exchange
He's Been Sighted
Someone Else?
Night in the Community Center
Mapping Changes
Walls Within Walls
Inside the Secret Room
Neil's Office
The Next Morning in Neil's Office
The Unknown Hero
An Offer He Can't Refuse
Late to the Party
About that Phantom
The Phantom Catch
The Mystery House
The Mayor, The Adviser, & The CEO
Fondest Memories
Degrees of Separation
Undercover at the Mystery House
Wrong Place Wrong Time
Strike 2
Strike 3
Their Out
It's a Mayor
Just Say It
Turnabout Fair Play
They Mystery of Mortimer and Lou
Of Darcy and Seamus
Rin's OTP
A Call to Seamus
Asking Reggie
Save My Place
Load My Place
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23rd Aug 2015, 4:13 PM
i'm guessing there's a superhero man costume contest going on, or a superhero man flash mob. :0
23rd Aug 2015, 4:41 PM
I was inspired by when I went to a con last year and everyone had on Wings of Freedom from Attack on Titan. I thought about how hard it would be to find someone with only the cape as a description to go on.
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Current Events
On this page we will feature local events that have a particular significance to PAMAS and the Philippine community.
Philippine Independence Day Celebration June 4, 2011
by Bill Strileckis
On Saturday June 4, 2011 members of PAMAS joined other local Philippine civic and cultural groups, under the banner of PAMANA, to hold a local celebration of Philippine Independence Day at the Boston City Hall Plaza. Each of the groups participated first in a short parade around the plaza, then in a flag raising ceremony, where a proclamation from the Mayor's office was read designating that day be reserved for the celebration of Philippine Independence. Groups such as the Philippine Dance Company performed traditional dances, inviting members of the audience to join in. Vendors from local Filipino owned businesses, as well as groups such as the Philippine Nurses Association of New England, set up concessions offering food, drink, clothing, and souvenirs to the crowd.


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Rockdale,TX Class of 1965
Linda Lee Merriman Shipman
Linda Lee Merriman Shipman passed away on September 6, 2012 in Liberty, TX. Linda was born on August 5, 1947 in Freeport, Tx, daughter of Benjamin Merriman and Sammy Huston Clayborn. She attended Rockdale High School where she graduated in 1965. Linda was retired from the Health Care business where she worked for over forty years as a physical therapist. She was a member of Trinity Baptist Church in Dayton and a member of the VFW Ladys Auxiliary.
Linda was preceded in death by her parents. She leaves behind to cherish her memories her husband; Stewart Shipman, daughters; Jolene Kokemoor and husband Corby of Austin, Jolynn Carrol and husband Terry of Colorado Springs, sons; Brandon Shipman of Mont Belvieu, Brady Shipman of Huffman, grandson; Sheridan Kokemoor, granddaughters; Georgia Kokemoor and Carolina Kokemoor.
Sammy J. Claiborn
(October 10, 1928 - February 27, 2011)
Sammy J. Claiborn was born October 10, 1928 in Galveston, Texas to Samuel and Thelma (Malrey) Houston.
She and Bobby Fred Claiborn were married in Freeport in 1951. She was a member of the Baptist faith.
They have lived in Rockdale different times since 1957. Sammy was a tax appraiser for the City of Rockdale, retiring in 1995.
Sammy passed away Sunday, February 27, 2011 in the Richards Memorial Hospital, reaching the age of 82. She was preceded in death by her parents and a brother, Mike Houston.
Surviving; Her husband Bob Claiborn of Rockdale. Son Robert Claiborn. Daughter, Linda Cokemore of Liberty and a grandchild.
Private services were held.
Phillips & Luckey - http://www.phillipsandluckey.com
Class Roster
RHS Rosters
Classmates Obits
Teacher Obits
Friends Obits
Contact Us
September 6, 2012


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Local Flavourful Produce
Using Nextfood's grow system for local production and precision growing ensures fresh nutritious pesticide-free produce with excellent flavour year-round. Cutting down transport, storage and handling keeps the natural nutrients intact and reduces food waste.
Sensors and automation makes growing easy – choose crop variety, quantity and harvest date, and let the grow system take care of the rest. Or take it a step further and design your own plant recipes with your signature taste.
Professional Food Creators
Nextfood mainly caters to professionals in the culinary sector that care about food quality and flavour. Often our clients also care about local production and environmental footprint.
Other clients include research institutions that use Nextfood's system to precisely control plant growing conditions.
Grow Anything To Perfection
It is possible to grow any natural plants and simulate climatic conditions of specific localities or invent new conditions.
For culinary purposes typical crops include herbs, leafy greens, berries, edible flowers and other small, fast growing crops where freshness and taste are particularly important.


text: Just a couple of questions ... Is there a difference between a whetstone (wetstone) and a water stone or is it just the same thing by a different name (sales gimmick?)? I hear a lot of talk on the knife forums about oil stones. Is that something typical for North America? All I ever saw being used for sharpening when I was growing up were whetstones (this is in Northern Europe). I got a couple of old whetstones. They were bought years ago at a hardware store. One is German made. The other one I don't know. I can't read the grit on either of them. Can anyone tell me how long can they be kept in water without damaging the stones? Reason for asking is that I gave myself the task of sharpening quite a lot of (old) knives, just to get the practise. Now it just seems silly to take them out of the water, dry them out and then soak them again a couple of hours or a day later. Do these old whetstones need to have water running over them while sharpening? I remember my dad using them underneath a dripping tap to keep the stone wet. Sorry I don't have more info about the stones, it's been a long long time since I bought / got them.


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This is where we will post events for raising awareness and/or funds.
For information, please contact us via our contact us link
Saturday May 14, 2016 The VIAI 5k held at Lakeshore Park, Knoxville, TN at 12pm. $15 to enter.
August 7-August 14, 2016: We will be embarking on a service trip to Cuba
January 14-21, 2017: We will be traveling to Haiti with a brother nonprofit to provide aid and information to those in need.
March 28-April 10, 2017: We will be traveling to Costa Rica to work with a group from St. John's Episcopal Church


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IPL 10 Gujarat Lions (GL) 2017 Team, Squad, Players, Captain, History, Owners, Facts, Records,Jersey, Logo and Team Identity
Indian Premier League, since it is started has never failed to be in hot news across the globe. Be it a Lalit Modi, founder of the league or the teams that are involved in betting or anything else, IPL had been always in news since it's started. In recent time, two of the major teams namely Chennai Super Kings and Rajasthan Royals were being suspended from playing couple of seasons due to some major violation of rules of the league. As two of the major teams are banned from the league for two seasons, a new temporary team is formed and introduced. Gujarat Lions aka GL is a new team that represents the state Gujarat in IPL.
Team Owner
Gujarat Lions Team is representing the state Gujarat. The team owner is also Gujarat based young entrepreneur who have achieved huge success in much lesser time. The team is owned by businessman Keshav Bansal. He is the founder of mobile company Intex Technologies. The company, Intex Technologies has been doing a great job for last few years in electronic market. With their Smartphone, Tablet, Television and other gadgets the company has become one of the leading Smartphone manufacturers in India.
GL Players
- The team is lead by the Indian National Team player Suresh Raina. Brad Hodge, the ace name in international cricket squad is been appointed as the head coach of the team.
- Though the team is formed temporarily, still it has number of famous players, especially international players. Names like James Faulkner, Dwayne Bravo, Dwayne Smith and Aaron Finch will be seen playing in the team.
- Brendon McCullum is another leading international player who will be seen in the team. McCullum used to be the opening batsman in Kolkata team before. Now he will handle the batting squad in Gujarat Team.
- Other players such as Sir Ravindra Jadeja, Dinesh Karthik and Praveen Kumar from India along with Andrew Tye from Australia will be there in the team.
Gujarat Lions – Performance
- Gujarat Lions is a new team and played for only one season of IPL. In 2016 the team made its debut entry in Indian Premier League. For a new comer team, GI showed splendid performance throughout the 7th season of IPL.
- Where ace batsman Brendon McCullum scored highest number of sixes (16 in total) in the team, Suresh Raina made 75 runs in just 51 balls against Sun Riser Hyderabad team.
- The bowlers contributed equally with 81 wickets throughout the season. The season scoreboard shows 1450 total runs with 63 over boundaries and 242 boundaries in total.
Logo, Jersey, Team Identity
The jersey has two colours such as orange and blue. The logo has a lion's face that indicates the state. As people know that Gir Forest in Gujarat is famous for Lions, the logo of the team has made Lion to highlight that.
Gujarat tourism, Oxygen Wallet and Intex are the main sponsors of the team. Oxygen Wallet, being the leading sponsors, has their official logo in the jersey of the team.
Other Articles


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|Personal Records
|Host School
|Indoor 200m
|Giegengack Invitational
|Outdoor 200m
|Atlantic 10 Championships
|Indoor 300m
|Jack Pyrah Invitational
|Indoor 400m
|Wagner Invitational
|Ocean Breeze
|Outdoor 400m
|Larry Ellis Invitational
2018 IC4A Outdoor Championships All-East Team: 4x400m Relay, 7th
2017 IC4A Outdoor Championships All-East Team: 4x400m Relay, 8th
2019 Atlantic 10 Indoor Championships Scoring Performance: 4x400m Relay (Second Leg), 3rd
2018 Atlantic 10 Outdoor Championships Scoring Performance: 4x400m Relay, 5th
2017 Atlantic 10 Outdoor Championships Scoring Performance: 4x100m Relay, 5th
2017 Atlantic 10 Outdoor Championships Scoring Performance: 4x400m Relay, 6th
2017 Atlantic 10 Indoor Championships Scoring Performance: 4x400m Relay, 2nd
Outdoor 2017: Ran the leadoff leg of the eighth-place 4x400m relay (3:15.21) at the IC4A Championships and sixth-place 4x400m relay (3:16.34) at the Atlantic 10 Championships... Also ran the second leg of the fifth-place 4x100m relay (42.86) and recorded a season-best 200m time (22.58) at A-10s... Raced the 4x400m relay (3:13.77) at the Penn Relays... Ran an open 400m (50.05) for seventh at the Rider Invitational... Opened season with a fourth-place showing in the Sprint Medley Relay (3:27.36) at the Colonial Relays... Named to SJU Athletic Director's Honor Roll.
Indoor 2016-17: Raced on the second-place 4x400m relay (3:17.23) and placed 13th in the 400m (50.59) at the Atlantic 10 Championships... Won the 400m (51.48) at the Monmouth Winter Invitational... Ran season-best times in both the 200m (22.67) and 400m (50.55) for third- and fourth-place finishes, respectively, at Yale's Giegengack Invitational... Placed fourth in the 4x400m relay (3:15.78) at the Penn State National Invitational... Turned in a sixth-place finish in the 200m (22.85) and a ninth-place finish in the 400m (50.62) at the Penn 8-Team Select... Placed fourth in the DMR (10:23.67) and fifth in the 400m (51.94) at the Lehigh Angry Birds Meet... Placed fifth in the 4x400m relay and 10th in the 300m (37.12) in collegiate debut at the season-opening Jack Pyrah Invitational.
High School/Personal: Two-time team MVP for indoor track and field during sophomore and junior seasons... Earned Most Outstanding Junior Award, Most Outstanding Sophomore Award, and Most Outstanding Freshman Award... Set records in the indoor 60 (7.28) and indoor 400m (50.56) as a senior and in the indoor 200m (22.6) and indoor 300m (36.1) as a junior... Set freshman outdoor 200m record (22.48)... Earned eight varsity letters between indoor and outdoor track and field... Also lettered in football and golf... Involved with the Purple Heart foundation... Majoring in biology.