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Despite the fact that this is my Summer of Sullivan, I have failed to mention the man for the last two weeks. Today, I will do my best to weave him into a Chattanooga narrative, "six degrees of separation" style.
Ah, summer at last! I got a late start as I don't officially mark the beginning until my summer teaching gig is up. Aside from my work as a consultant, I'm an adjunct at UTC where I teach Introduction to Architecture (essentially an architecture history survey) in the Interior Design department. The life of an adjunct is not an easy one, but teaching is one of the great joys of my professional life. The purpose of the class is to introduce non-majors to concepts of architecture, to the evolution of the built environment, and to notable buildings and their designers. One of the great things about teaching this class is that I'm constantly reminded of the role that time plays in architecture and in our cities. The other benefit is that lecturing about what makes buildings great is making me a better critic (and perhaps a better designer, but that's debatable).
While we're on the topics of UTC and architecture, the office building that the university acquired from the State has been in the news recently. It appears that the National Trust has decided that this one of the nation's top ten endangered buildings. (Yes, I'm going there. Please note that this is two weeks on the trot that I am writing about controversial community issues. Let's just hope that this week's hate mail is less asinine than last). You might ask: How in the world will he connect UTC and the current controversy regarding the state office building with Louis Sullivan? Well, sit right back and watch in awe as I weave this masterful six-degree tapestry of connection (or something like that).
The watershed event in Sullivan's career was the World's Colombian Exposition of 1893 in Chicago. Not only was this was a pivotal point in Sullivan's career, but in American architecture as well. Sullivan was an ardent voice that the exposition was the opportunity to create something special- an opportunity to showcase a uniquely American architecture. Unfortunately, Daniel Burnham, the HMFIC, was of a different mind. It was decided that all of the buildings in the exhibition would be designed in the Beaux Arts style. This was imminently more doable, as that style was essentially a common language among the architects selected to participate. In our big moment on stage, we tried to show the Europeans how cultured and refined we were by designing buildings that looked European. Ironically, the only building that received European acclaim was the only building that wasn't Beaux Arts- Sullivan's Transportation Building (aka, the Golden Door).
At that time, the preeminent American Beaux Arts designers were also the first big architecture firm in the country- McKim, Mead and White. They designed the Agricultural Building for the Columbian Exposition. The firm was incredibly prolific, and count among their master works the Boston Public Library and Rhode Island State Capitol. Perhaps heir most famous building, however, was New York City's Pennsylvania Station.
Penn Station was built in 1910 on two blocks in a hard to define neighborhood in Manhattan (let's call it GarmentDistrictChelseaMidtownWest). The handsome building was considered an architectural jewel. In time however, this grand dame of a station lost some of her luster. With the rise of the automobile, the decline in rail traffic, and exorbitant maintenance costs, the station was considered by many to be obsolete. In this age of Urban Renewal, a proposal was made to modernize the station by razing the existing building, moving the station underground, and constructing a modern events venue (Madison Square Garden). A number of concerned architects and citizens fought valiantly to save the station, but with no legal recourse, the city and developers were free to act as they deemed fit. The historic station building was demolished in 1963.
While the preservationists lost this battle, Penn Station became a rallying point and the groundswell of support for the protection of historic buildings gained momentum. This momentum eventually led to the creation of the National Historic Preservation Act in 1966. This act enabled the National Register of Historic Places- an official list of buildings that the government deems worthy of preservation. To be nominated for the register, a building must be at least 50 years old, and have some form of significance in one of the categories of event, person, design/construction, or information potential. The register is largely symbolic, but it does provide the mechanism for some financial incentives. The National Historic Preservation Act serves to bolster the efforts of preservation groups such as the National Trust for Historic Preservation.
The National Trust for Historic Preservation has to come to Chattanooga to tell us that UTC's State office building is one of America's Top Eleven Most Endangered Historic Places. Thus connecting our cast of characters in six degrees: Sullivan > White City > McKim, Mead, White > Penn Station > historic preservation > National Trust for Historic Preservation > UTC/Chattanooga/State Building. Thank you very much.
That connection made, I offer my two cents:
Does the fact that State building has survived for sixty years mean that it should remain in perpetuity? One perspective gained in teaching is that sixty years is a blink of the eye in architecture. Many of the great buildings in the world took more than sixty years to construct! The building is handsome enough, and its footprint has some density (which is unfortunately offset by the surface parking lot). The stone on the base of the building is nice. Aside from those two concerns, however, the most compelling argument for saving the building is that it is sixty years old. I have a hard time accepting that a building should be saved simply because it is "old", when "old" is younger than half of the people I know.
Is there anything architecturally significant about the State building? The stone on the base is nice, and the relief above the door is nice. The building as composed, however, is decidedly ordinary. It is not a particularly good example of its Deco style. The structure is not innovative or creative. It was not the scene of any historic occurrence (other than being the place where I once filed for an LLC). It is not associated with anyone famous. Despite the claim from the Trust, I don't think it is considered a "showpiece in Chattanooga's skyline". That is to say I'm not totally convinced that saving the building at all costs should be a forgone conclusion.
The question of whether the building should be saved is more pragmatic: what happens to the site if the building is removed? Determining whether or not it makes sense to lose the building hinges on what the trade is. I have it on good authority that the University had a hard look at retrofitting the building to accommodate residential use. I understand that structure and the dimensional layout precludes that possibility. The fact that some buildings built in the last century do not lend themselves to adaptation is sad but true.
Regardless of whether or not the building is razed, the community should hold the university accountable for the prudent stewardship of the site. The site should be no less dense that it currently is, the level of quality of whatever is built should match or surpass that of the current building (none of that EIFS dorm bullshit), whatever is developed should make a positive contribution to the community, and those sumptuous materials should be salvaged and reused in a way that is of visible benefit to the community.
To be clear, I am not necessarily advocating for the demolition of the State building. I do not believe we should go around indiscriminately demolishing buildings. I am, however, open the possibility that demolition and redevelopment could produce a better result for both our University and our community. The subject should be open to debate- and in that process we shouldn't let any person or institution in our community be bullied by outsiders from D.C. (That said, we should totally beg, plead, cajole or coerce the folks in Tallahassee and Cincinnati to keep their buildings.)


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An Outdoor
Parent-Child Group
for Children Ages 1-5 in Arvada Co
Come spend time with me and other families in my beautiful and adventurous Play Garden. Get your hands in the dirt, explore with your child, or sit and drink iced tea with other parents while your children play, clamber, explore, and sit amongst the flowers.
A Waldorf-Inspired Curriculum Includes:
Preparing and eating a healthy snack together
Seasonal songs and ring games
A trained early childhood teacher to support children's play
Space for children to experience nature
Support for your early childhood parenting
- A copy of my book, Joyful Toddlers & Preschoolers: Create A Life that You and Your Child Both Love
What Each Day is Like
Each morning starts at 9:30am. You and your child walk through the gate into the Play Garden and come say hello. You help your child settle into play or, if they are interested, they may join in the weekly activity of gardening, water play, crafts, or baking. There is always work for adult hands chopping fruit and setting the table, or you can sit and chat. Once everyone has arrived and had some time to play, we gather up for Circle Time to greet the day, sing some songs and act out seasonal rhymes together. Then we head over to the picnic tables, wipe hands, and settle down for a delicious snack of fresh fruit, oat cakes, and hibiscus tea (except on baking days, when we'll have bitty-buns and home-made butter). Children clear their plates and cups and go off to play once more.
At the end of the morning we gather once more for a sweet, simple puppet show, and then we wave goodbye as we sing our way home at 11:30am.
Choose: Tuesdays or Wednesdays,
Spring Session, 2018: April 10/11 through May 29/30. No class May 15/16. Seven classes.
Summer Session, 2018: June 5/6 through July 24/25. No class July 3/4. Seven classes.
Autumn Session, 2018: September 4/5 through October 16/17. Seven classes.
One session: $195 dollars
Two sessions: $350 (save $45)
Three sessions: $495 (save $100)
*Sibling price to attend: $150 per session. Babies under age 1 are always welcome. Non-enrolled siblings over 12 months, grandparents, and visiting relatives are welcome to visit once or twice per session with prior notice.
*I will offer half-price tuition to two families for each session, in exchange for set-up or clean-up help. If you are interested in this, please contact me at email@example.com. (note: these spots are all filled for 2018. However, if finances are tight for you, please reach out to me and we can come up with some other work-trade
arrangement. ~Faith)
Frequently Asked Questions:
Where is it located? The Play Garden is a half-acre garden behind my home in north-west Arvada, near 80th and Quaker (it's on W. 79th Place in Arvada, CO 80007 if you want to map search). I'll send you the exact street address once you're registered.
Do we go inside at all? Nope! This is an outdoor playgroup, rain or shine. There is no such thing as bad weather, only bad gear. Put on your rain pants and get ready to jump in some mud puddles. If you or your child needs to use the restroom you are welcome to use the one in my house, then come back out. (*Note: for the spring session, if it is VERY cold and snowy we will do a baking project indoors for part of the morning.)
Who is Miss Faith? I am a parenting coach with years of experience in the classroom. I have taught at Boulder Waldorf Kindergarten as the toddler teacher, at Rainbow Bridge LifeWays Program as lead teacher for children ages 1-5, and at Shepherd Valley Waldorf School (now Boulder Valley Waldorf School) as the parent-child class teacher. Play Garden classes started in 2017. My book, Joyful Toddlers & Preschoolers: Create a Life that You and Your Child Both Love, was published in autumn 2017 by Hohm Press. Click here or go to the Joyful Toddlers homepage to learn more about me. My daughter Sophie is four years old and will be joining us in the summer session.
Can I come visit to meet you and see the space? Yes! I'd be happy to arrange a time to chat and show you around; you are also welcome to come visit a class if we are in session. Send me an email at email@example.com and give me your phone number. I'll give you a call and we can set up a time for you to come over.
What is the space like? The Play Garden takes place on a fully fenced half-acre behind my home in rural Arvada, with horse properties behind. A dry creek runs through the middle with a flagstone bridge, stepping stones, and a log bridge to cross. On one side is a big play hill with two slides and a tunnel running through it, and on the other side is a sand/gravel pit with lots of buckets, scoops, wheelbarrows, and other toys. There is a play-house with a sturdy three-rung ladder leading up to it, and a large veggie garden of raised beds with arches running between. There are flowers blooming all around. It is a place with lots of nooks and crannies to explore, and parts are well-cultivated, while others are left a bit "wild."
How big will the classes be? I expect that each class will have around 8-12 families. If they get much larger that, I will open up another day. The yard can certainly support more people, but I want the children (and parents) to really get to know one another over the course of the session.
My child's grandparents are visiting from out of town. Can they come too? Sure! Visiting relatives and un-enrolled siblings are welcome to come once or twice per session. Just be sure to give me some advance notice, so I can make enough snack for everyone! Pets, however, should always stay home.
Who is responsible for my child while we're there? I am here to run the class and I have lots of experience helping children navigate the social realm, but you are completely responsible for your child's safety while you are here. There are hills, boulders and short bridges over the dry creek; if your child is a wobbly toddler or a reckless preschooler, you may need to stick pretty close. Regardless, please always make sure that your child stays within your view.
Questions not answered here? Email me at email@example.com with the subject "Play Garden Question"

subset: commoncrawl


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Oklahoma City (including surrounding Metro areas), Tulsa, Lawton and Muskogee, Oklahoma
No matter what you do to prevent employee injuries, a claim is bound to occur. How you deal with it can make all the difference. If you turn the claim in to the insurance carrier and assume they are going to aggressively manage it, you are going to be very disappointed.
If the claim is going to be resolved with minimal cost and duration, it is up to you. But you also need an agency who has the resources, procedures and knowledge to reach the desired outcome. Our agency's Ironclad work comp claims program can significantly reduce overall claims costs.
Our Ironclad claim process includes the following components:
Thank you for visiting Webb, Young, Webb, Woolsey, Liles & Tolentino. Trust our experts to protect your business and your employees. Get started today with our quick and easy quote request. If you prefer to talk to an insurance professional feel free to call our office at 405-843-9481 or 800-749-9481, or you can email us your questions and an insurance agent will reply promptly.


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The Spaces In Between
We are at the station waiting for a train. This is unusual for us; usually we're the unfortunate stragglers you see running as the doors shut, pounding the windows as the train pulls away. I hate running for trains. It upsets me, and I don't know why it upsets me, and that upsets me even more. It's not just the risk of missing the train; it's the humiliation of being seen to have planned the day so poorly, the loss of dignity inherent in a frantic sprint with two heavy bags and a pair of impractical shoes.
Once, we missed the last train back from London on a Monday night. I blamed the Man, who had wandered off at a crucial moment. I was furious; I shouted, I stormed off. Outside Paddington I threw a bag of chips at him and a group of construction workers in high-vis jackets stopped to stare. Here, I shouted. Have your fucking fatty food. And we walked on opposite sides of the street for awhile, even though neither of us really knew where we were going.
Eventually, somewhere near Marble Arch, we made up and got a bus back. And at around four o'clock in the morning, just as we were pulling into St. Clements, facing the long walk down the Cowley Road, I forgave us both for missing the train, but only grudgingly.
And now we are at the station waiting - waiting! - for a train. What a luxury. To lean against a pillar on a cramped platform, to see the breath of a hundred commuters on the last desperate leg of their Friday night journey home on the October air.
I find somewhere to perch - the cold edge of a bench, my handbag on my knees. The Man reads his book beside me. I'm a bit teary.
I always get this way if I'm allowed a moment on the platform to breathe. There's so much possibility in the air! Each announcement signifies an arrival, or a departure, or a delay. Some palpable stage of a journey. Every person here invites interpretation. Where are you headed? Where did you come from? Even the bland commuters in their bland grey suits become interesting, because they are not just worker-bees in the hive anymore. They are in transit. They are on their way to families or parties, or travelling a great distance after a long meeting, or going home to have a bath and an early night or to shoot up some heroin. The drab grey suit could in fact be just be a clever disguise. Maybe some of them are international spies, or thieves running from the cops; maybe the woman resting her head against a pillar has just been fired from her job, maybe the man with the cup of coffee has just been promoted, perhaps the two colleagues standing close but not speaking have just realised, just today, that they're in love with each other.
But the point is: they could be going anywhere. And so could I.
Unlike at an airport, this sense of possibility is not sullied by logistics. There are no booked-months-in-advance-tickets, passports, forbidden items, security checkpoints, layovers; there's no jetlag or recycled air. You really could, quite impulsively, get on any train that pulls up, just because you like the sound of one of the towns the line runs through. Moreton-in-Marsh. Penzance. Why not.
I am often tempted, in fact, to take an unplanned evening journey to Penzance. Perhaps its proximity to Land's End gives it an exotic air. You may only be, in geographical terms, going to Cornwall, but also you are going to the place where the land ends and something else (a possibility, perhaps) begins. It's all in a name, of course, but the surge of emotion I feel at the station is directly related to this sense that without warning you could find yourself en route to somewhere else.
I know it doesn't work this way. A change in location does not necessarily correlate to a change in mindset. Alain de Botton writes about this in The Art of Travel, when he realises: "how little the place in which I stood had the power to influence what traveled through my mind."
But a part of me likes to think that perhaps, if you plan nothing, if you go to the station intending to do something quite banal, and then, at the last moment, you get instead on a train to Newcastle or Edinburgh, you can outrun whatever state of mind you're in. It might catch up eventually, but for a blissful hour (even a day, depending on how cunning you've managed to be, how thoroughly you've managed to fool your own self), you really can equate a different location with a different way of thinking.
But then I think: it's nothing to do with the actual location. It's the journey itself, the protracted hours in a cramped space, the shifting landscape outside. I don't have any interest in actually finding myself in Moreton-in-Marsh or Penzance or Newcastle or Edinburgh; only an interest in going there.
"Place is security, space is freedom," writes Yi-Fu Tuan in Space and Place. "We are attached to the one and long for the other."
So the freedom, perhaps, is in the journey, in the spaces in between. And the security is that as soon as we're in a place again, we're ourselves again, also.


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"Boss Fix" the Class War: Sorcerous Praxis and Plant Allies
You are a slave.
You may not realize it, and indeed the whole system relies upon you not doing so, but it's true. You live at the behest of those who own you, the Ruling Class, and to go against them is to face imprisonment, starvation, or death.You may appear to be free, and there are plenty of payed people in high places that will tell you that you are, but it's all lies.
You are a wage slave.
It's a diabolically clever system of control. At a point in our past the great bulk of humanity, while still suffering under systems of feudalism, was remarkably free. They had land to raise food on, communities they could rely on, trades and crafts they could utilize to produce things of value, and as such couldn't be told what to do except under the most brutal violence. To go into any of these communities and try to convince them to leave their homes and work long hours in a near light less mill or factory would have resulted in derisive laughter, if not a bloody nose. So the Capitalists, under the blessings of their respective political powers, began seizing land, to ensure that the people could no longer rely on themselves or their communities for subsistence. Marx, in Capital noticed that
"What the capitalist system demanded was… a degraded and almost servile condition of the mass of the people, the transformation of them into mercenaries, and of their means of labor into capital…(they were)drove out, en masse, the hereditary sub tenants and threw their holdings into one."[1]
Only after they had been robbed of everything, after all the old guarantees of their former existence done away with, now forced to pay to live on lands that were formerly theirs did selling oneself become an option.
It was not unlike the cruel condition former slaves found themselves in after the Civil War, when newly free men, who were once at least clothed and fed, now found themselves with nothing: no tools, no homes, no means, and no property. Alex Gourevitch, an assistant professor of political science at Brown University notes
"Without land they were forced to work for former masters, or some other masters, for a pittance. To be formally free but possess no land was to find oneself 'in a more unpleasant condition,' since in principle one might even find oneself homeless, in even more abject dependence on an employer. The promise of land, whether worked individually or collectively, was that one would no longer work under the arbitrary command of another."[2]
It was that command, that servitude, that was greedily sought after by the Capitalists and it was for that reason half of humanity was denied the basic means of existence and the land snatched up. Arthur Young, an up-and-coming English capitalist in 1799 remarked "Every one but an idiot knows,that the lower classes must be kept poor, or they will never be industrious." This industriousness wasn't just about just making a few people rich while the rest of humanity suffered, it was also about control and power. In a money economy wealth determines and provides power and prestige in a tangible form; where the feudal nobility depended on titles and heredity(all requiring the observation and respect of all parties to function) to do whatever they pleased, money became symbolic of all value and as such allows anything. No King or Church was needed to anoint those in power as deserving respect, as being above the rules of the unwashed masses.
Wage labor becomes the perfect system to enforce this hierarchy: Those who control nothing are forced to sell their bodies and time for currency, a monopoly of legal script determined by those in power as the only legal form representative of all value, to survive. The only way the worker is allotted said currency is by performing tasks with her fellows that create this value, all in service to an elite. "The worker…creates, on top of his subsistence, a capital always greater. Under the regime of property, the surplus of labor, essentially collective, passes entirely, like the revenue, to the proprietor."[3] The workers themselves maintain their own slavery by enriching and generating value to those above them, all while depending of those very thieves to throw them enough crumbs to live on.
As in any system of slavery, disobedience is not tolerated. The Knights of Labor in the Reconstruction-era South remarked of the similarities to slavery in the new economic arrangement:
"Is there a workshop where obedience is not demanded — not to the difficulties or qualities of the labor to be performed — but to the caprice of he who pays the wages of his servants?"[4]
Proudhon was even more scathing in his criticism of the wage system:
"Do you know what it is to be a wage worker? It is to labour under a master, watchful for his prejudices even more than to his orders…it is to have no mind of your own…to know no stimulus save for your daily bread and the fear of losing your job."[5]
The injustice of this slavery is clear to all with open eyes: the great bulk of a species of creative, intelligent, and magical beings are forced into a lifelong position of servitude, forced to perform banal and meaningless tasks; all this to support the hierarchical rule itself.
What is to be done?
Years of struggle have borne out their results, and we remain trapped in the system. Why, after a century of fighting has nothing changed? Perhaps the answer lies in the nature of the struggle itself. Time and again we have seen fought for our future as mere tools, our liberation still fashioned by the symbolism of Capital. "it is paradoxically in the proletariat's definition to the very depth of its being as a class of this mode of production, and as nothing else, that it is apparent in practice, and in a conflictual way, that its existence as a class is the limit of its own struggle as a class. This is currently the central character of the wage demand in class struggle. In the most trivial course of the wage demand, the proletariat sees its own existence as a class objectify itself as something which is alien to it to the extent that the capitalist relation itself places it in its heart as something alien." [6]
Higher wages and better living conditions are only improvements on the slavery; self-run factories and worker co-ops(in a capitalist economy) are merely slave-run plantations, the workers free to exploit themselves. They cannot be our goal. Our goal instead must be the shattering of the entire order, of literally breaking apart the social and economic classes themselves that keep the system going; The worker can no longer be a "worker!" We can no longer beg for our right to exist! The authority of the "boss," the "manager," indeed of all the exploiting class and their overseers must be exposed for the lie that it is; the people must be empowered and the spark of life and rebellion breathed back into them; the invisible web of obedience and submission must be pulled apart strand by strand.
We, with our own skill and cunning(itself a refutation of the legitimacy of the Capitalist Hierarchy), alongside the powerful allies we have cultivated stand in a unique position to aid in this Great Liberation. The Sorcerer can strike at the invisible bonds of "class" and its master/slave-dynamic in the very minds it infects. By manipulating and forcing the compliance of those in command while empowering and strengthening those underfoot we in effect reverse the stratification of class itself; each enchanted individual experiences an effective psychological and material jamming of the capitalist programming normally dictating social role and economic class. People once bewitched into machine-slaves suddenly awaken and remember they are living human beings and not mere "workers" or "consumers." The working class "recognizes itself as a category of the capitalist mode of production. What we are as a class is immediately nothing other than our relation to capital. For the proletariat, this 'recognition' will in fact consist in a practical cognition, in conflict, not of itself for itself, but of capital – i.e. its de-objectifcation…The unity of the proletariat can only be the activity in which it abolishes itself in abolishing everything that divides it." [7]
There is already a magical current on this continent which was born and molded to aid those in such a struggle, and will surely be of great help to any who seek similar aims. Through the course of it's existence the occult tradition of Hoodoo, born amid chattel slavery, economic serfdom, and shocking state-sanctioned violence has developed a myriad of ways of dealing with the forces of oppression: the police, the landlord, and the boss. Workings and materials under the umbrellas of "Boss Fix," "Commanding," "Controlling," and "Bend Over" applied towards revolutionary aspirations can become the tip of the spear for a myriad of tactics, actions, and goals; an unseen, undetected, formidable secret weapon. The techniques and practices of doing so are, of course, specific to that tradition; however I believe a specific set of plant allies courted and called upon for those purposes are of great use to any competent sorcerous rebel. They are:
John the Conqueror: The root Frederick Douglass carried that "rekindled in [his] breast the smoldering embers of liberty" when confronting his cruel slave owner. Carried it protects the user from harm, ensures success, brings luck, and bestows upon the user a certain bravado, all envied conditions for those engaged in struggle. Pieces of the root could be distributed amongst the workers during collective action, burned alongside candles to ensure the success in organising. The oil can be used to anoint papers explaining demands or the time and locations of meetings/demonstrations as well as being utilized to bless iconic symbols of struggle.
Tobacco: This plant not only makes a fantastic offering to spirits who might be called upon to aid in breaking the shackles that bind us, but can can be used to compel those who stand in our way. A bourgeoisie name written nine times on a piece of paper, crossed with the words "YOU ARE UNDER MY HEEL," and sprinkled with tobacco makes an excellent charm to keep your employer in line when kept in the shoe of your dominant foot. Tobacco makes a welcome addition to candles of a more malefic bent that seek to punish wrongdoings while enforcing the proletarian's will.
Calamus: A root that does not compel but commands, it can be burned in any room where total control of a situation is desired. Packets of the root with statements of intent or prayers could be scattered and hidden inside buildings, ensuring those in the know always have an upper hand in any deliberations. Dolls or poppets of bosses and exploiters can be fumigated with burning calamus; keep the hands tied behind their back and a blindfold over the eyes to ensure they are powerless to harm you and blind to your machinations. Keep it in a dark corner and repeat the ritual weekly.
Licorice: The the go-to compelling agent. This root can be used for candles, for jars, for dolls, kept in the pocket, the possibilities are endless. Add licorice to any herbal mix to give a massive push to it's Wille zur Macht. This root has force and is used in works of domination, establishing the Dictatorship of the Sorcerer; it brings a centrality and unification of the target's behavior to the sorcerer's will. Whole roots can be tied together to form primitive poppets and hung with prayers from nearby trees, ensuring the submission of capitalists.
Personal victories, while enjoyable, do not a revolution make. Workings involving this small selection of Allies must of course be part of a diversity of tactics in the struggle to end capitalism. No single technique, action, tactic, operation, or achievement will free us; the struggle is one that is fought everyday and at all times.
This entire system of domination was founded with violence and is maintained with violence. It is no longer a matter of "what must be done?", but rather "how can we begin to be free?" Those in power have never willingly stood aside, and as such, will have to be moved. While the Powers That Be do everything they can to spin the yarn that wage slavery is actually "free" or "just," or that we must wait for some politician to legislate our freedom into existence, people around the world are waking up and fighting back. We, as occultists, have a unique ability to act now to aid that struggle. Unseen.
What are you doing with it?
"How was it that words, so often spoken and lost in the air like the empty chiming of bells, were changed into actions? The answer is easy. Action, the continuous action, ceaselessly renewed, of minorities brings about this transformation. Courage, devotion, the spirit of sacrifice, are as contagious as cowardice, submission, and panic. What forms will this action take? All forms, — indeed, the most varied forms, dictated by circumstances, temperament, and the means at disposal. Sometimes tragic, sometimes humorous, but always daring; sometimes collective, sometimes purely individual, this policy of action will neglect none of the means at hand, no event of public life, in order to keep the spirit alive, to propagate and find expression for dissatisfaction, to excite hatred against exploiters, to ridicule the government and expose its weakness, and above all and always, by actual example, to awaken courage and fan the spirit of revolt."—Peter Kropotkin, "The Spirit of Revolt"
[1] Karl Marx and Friedrich Engels. Capital
[2] Alex Gourevitch "Our Forgotten Labor Revolution." Jacobinmag.com
[3] Iain McCoy. "Laying the Foundations: Proudhon's Contribution to Anarchist Economics," The Accumulation of Freedom: Writings on Anarchist Economics
[4] "Our Forgotten Labor Revolution."
[5] "Laying the Foundations: Proudhon's Contribution to Anarchist Economics"
[6] Théorie Communiste. "Communization in the Present Tense," Communization and its Discontents: Contestation, Critique, and Contemporary Struggles
[7] Ibid.
Dr. Bones is an 8 year practitioner of the Southern occult tradition known as Conjure, Rootwork, and Hoodoo. A skilled card reader and Spiritworker, Dr. Bones has undertaken all aspects of the work, both benevolent and malefic. Politically he holds the Anarchist line that "Individuality can only flourish where equality of access to the conditions of existence is the social reality. This equality of access is Communism." He resides in the insane State of Florida with his loving wife, a herd of cats, and a house full of spirits.
He can be reached through facebook and at email@example.com


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How To : Make a paper card wallet
Store your cards or ATC's in style with these fab paper card wallets. Corinne Bradd demonstrates how to combine clever folding techniques and fabulous papers for a fantastic project that would make an ideal gift for any keen crafter. Easy to embellish, it can be made in severa ...more


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Here's a list of celebrity engagements that left us all speechless.
Game of Thrones star Sophie Turner and DNCE frontman Joe Jonas just announced they're getting married and it totally caught us off guard.
Check out our gallery for other shocking celebrity engagments we didn't see coming….
Wednesday, 18. October 2017


text: I feel at home in the mountains and enjoy pushing past limits within their crowns. Along with my Australian Shepard Sol, I experience nature and express myself through running, biking, skiing, climbing, writing, and photography. I never take a day for granted and try to continuously remind myself that it is a blessing to be able to be outside and play on this planet.


text: For those of you who intentionally try to ruin somebody's marriage or get a kick out of destroying families and household, then this article is for you. Or for those who are secretly the other woman or the side chick, then I'm definitely writing this for you because you need to understand what role you're really playing and why it's so important for you to break free from such an unhealthy love triangle. I want to start off by saying that it's very easy for a man to sleep with you and not think anything else about you once he leaves especially if he already has a woman at home whom he loves and really cares about. And it doesn't matter how pretty or thick you are or how good that you are, but you can never take the place of a woman that a man already has at home. And if you did take him from her then its only because their relationship was rocky before you came into the picture and they was on the verge of breaking up anyway, but other than that you do not stand a chance. You will find most guys who will talk about their wife or their girlfriends to the woman they're sleeping around with and complaining to her about how he's not happy and telling the side chick what the wife or the girlfriend doesn't do and revealing the areas where she's lacking. And as a former side chick I use to listen to him and figure out ways how I could be better than his woman in order to win his heart and hoping that he would leave her and move in with me but instead of me winning his heart, I became a fool. I found myself cooking for him home cooked meals or either buying him something from a restaurant and taking it to his job, sexing him real good whenever he wanted it, and buying myself nice fancy clothes trying to look sexy for him to impress him. But ladies none of those things meant anything because at the end of the day he went right back home to the same woman he talked about to me. You will never be the one sitting at the table with him and his family members during The 4th Of July, Thanksgiving, the Christmas holiday season and it's worse when he won't even bother texting you to wish you a happy holidays. And if he takes you anywhere then he will do it when it's dark outside or either take you out of town or to another area so that nobody will see him. He may even take you around some of his friends to show you off to his home boys only because you're his trophy for that day but afterwards a trophy goes back on the shelf where it sits to collect dust. That may have sounded pretty harsh but it's time for women to grow up and face reality and stop letting men use you who already has a woman. And some of you boast proudly talking about you're getting money or he got my nails done, or he paid my cell phone bill or my cable bill, or he paid for my sew-in. Really? I could pay for those things with a McDonalds paycheck if I was working there. You're no different than a person who eats a meal from their table and once they are finished, they take the bones and the scraps that's left over and throw it out to the dogs. AND YOU ARE THAT DOG!!!! Tell me this, what's thirty dollars to get your nails done? Or fifty or sixty dollars to pay your phone bill? Or a forty-five dollar boot leg sew-in that you got done at one of your home girls house? Or you're probably not getting anything because he's too busy taking care of his family at home. And then you get upset when he sends your call to the voicemail and doesn't respond to any of your text messages when he's around his woman but you already knew what it was from the beginning. YOU ARE THE SIDE CHICK!!!! and that's what you signed up for so bear with the treatment that comes along with it. Learn to love and respect yourself and stop allowing a man to feel that he can have his woman and you too. And don't waste your time dealing with him because he's not going to leave her, but just be the stronger woman that you really are and walk away from that situation.


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News story
Villiers on talks - some fundamental issues still to be resolved
Statement by Secretary of State for Northern Ireland Theresa Villiers at the close of the latest week of talks
The Secretary of State said:
We have had another intensive week of negotiations.
Progress has been made but some fundamental issues are still to be resolved. We remain hopeful that an agreement can be achieved.
Discussions continue and we will be back at Stormont first thing on Monday morning.
Published 13 November 2015


text: Hi folks, I'm going to buy asap a macbook and was woundering about something. If you go on the Apple Store ''Account'' you will see that Apple is updating its system until the 25th of May. Is it because in a few days they will release a better macbook? What are you guess? I can't wait until the end of the next Apple event... So I have to buy the macbook now... Cheers!


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The season of Spring and Summer outings are upon us again. On Thursday 26th March we are off for a little flutter around the penny arcades and fish and chip shops at the sea side. A much loved and favoured trip by our residents. Bus leaves at 11am and returns around 3pm.
You can see some of the pictures from last year's seaside outing here:
Yohden seaside outing


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Published at Thursday, May 31st, 2018 - 05:48:31 AM. . By Ava Renard.
If you want to go for a wine cellar then there are some basic accessories which you will need to know about. It has to be cold, dark and humid to give those expensive bottles of wine the perfect storage environment. Wines require a specific temperature to be stored in. Wines also taste better with age and so if you buy expensive bottles of wine then you need to make sure they are stored in the temperature conditions most suited to them. You will have to get a wine cellar fridge for the area.
Drinking a one off bottle of wine is fine. However, when you enjoy different kinds of wine and are passionate about collecting them then it calls for a cellar with different wine cellar accessories. The business wine has effort and is as well an expensive business. If you are a wine collector or know someone who is then you are aware of the various precautions to be taken care of when it comes the wine bottles.
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Corrective Nasal Surgery
Because rhinoplasty is one of the most difficult of all plastic surgery procedures, there is a large need for secondary surgeries. Revision rhinoplasty tends to be an even more complicated procedure than primary rhinoplasty, making it essential that patients find a sufficiently qualified and experienced surgeon. Thankfully, our leading Atlanta area surgeon, Dr. Burke Robinson, performs revision rhinoplasty (corrective nose surgery) procedures with the utmost surgical skill. With double board certification in facial plastic surgery and ear, nose, and throat surgery, Dr. Robinson is exceptionally qualified to perform even the most challenging revision rhinoplasty procedures.
Revision Rhinoplasty Consultation
The consultation is a private time between you and Dr. Robinson. An honest exchange of information can be expected, not a sales job. You'll have questions, and he'll have honest answers. You can expect a thorough explanation of the procedure and the risks involved. Dr. Robinson will explain how the nasal structures, including bone and cartilage, can be sculpted to reshape the nose and correct the functional problems caused by the previous surgery.
About Revision Rhinoplasty Surgery
The revision rhinoplasty procedure tends to take longer than primary rhinoplasty. At our Atlanta area practice, revision nose surgery can take from one to three hours to perform. The revision rhinoplasty procedure takes longer because of the need to correct problems associated with the initial surgery. Incisions may be confined to the inside of the nose (closed rhinoplasty) or may involve an additional small incision under the tip of the nose (open rhinoplasty). There are times when open rhinoplasty is preferred because it can offer an overall better result.
Once the incisions are made, the skin of the nose is elevated off the underlying bone and cartilage. What occurs next depends on the patient's particular needs. Cartilage and bone may be re-positioned or missing structures may be replaced. When the desired result is achieved, the skin is re-draped over the new nose framework and the incisions are closed. A splint is applied to the outside of the nose to help retain the new shape while the nose heals. Soft, absorbent material may be used inside the nose to maintain stability along the septum, the dividing wall between the air passages.
Financing Available
At Robinson Facial Plastic Surgery, our priority is YOU, the patient. Our goal is to ensure you have a positive, stress-free experience so helping you understand your cosmetic payment options is an important part of the process.
Recovery & Results
Recovery from a Revision Rhinoplasty more often than not will have a more prolonged time period for all edema to resolve, and especially in the tip of the nose. In general 12-18 months is a realistic time frame to achieve your final aesthetic result. No doubt Revision Rhinoplasty is very, if not the most challenging of all plastic surgery procedures. The reason is that the original anatomy has been altered, with structures distorted, stiffened, or even missing. This can sometimes make the prediction of degree of improvement from a Revision Rhinoplasty almost impossible until after it has actually been done. With this knowledge as a patient, it is important to understand that improvement, not perfection, is your realistic result.
With two convenient office locations, one in Alpharetta and one in Dunwoody, our RFPS team serves patients throughout the metro Atlanta area.
Dr. Robinson performs all his surgeries at fully-accredited facilities scheduling at either Northside Alpharetta Surgery Center or Atlanta Outpatient Surgery Center.
Burke Robinson, MD, FACS
Double Board Certified Facial Plastic & Reconstructive Surgeon
Dr. Burke Robinson is an award-winning Top Doctor with over 25 years of experience dedicated to only facial cosmetic surgery.
He has devoted his life to helping others transform their dream look into a beautiful reality while maintaining natural-looking results.
Atlanta's Finest Facial Plastic Surgeon
At Robinson Facial Plastic Surgery, our priority is YOU, the patient. We look forward to helping you!


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TN Transport Union agrees to give up strike temporarily
| Updated: May 17, 2017 04:22 IST
Chennai (Tamil Nadu) [India], May 16 (ANI): Tamil Nadu State Transport Corporation Union representatives on Tuesday agreed to give up their strike temporarily. Most buses continued to stay off roads as the transport strike in Tamil Nadu continued for the second day. The staff unions of State Transport Corporations announced protest in bus depots for seeking early disbursal of retirement benefits and finalizing the 13th pay revision for serving employees. State Transport Minister M. R. Vijayabhaskar viewed the protest as politically motivated as he reviewed the alternate arrangements of early buses made by the transport department. The neighbouring districts have contributed private buses for Chennai. Vijayabhaskar also said those with driving and conductor licenses would be appointed in bus depots on a temporary basis in all transport corporations to resume the halted bus operations. Rs. 496 crore has been promised by the Transport Minister as a part of retirement benefits in the following two days while the rest is expected to be paid in phases. The Southern Railway has also announced special unreserved train services in some long distance routes besides augmenting the Chennai suburban train services to ease the situation. (ANI)


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August 26 2013
Icelandic Power Plants Among Most Popular Tourist Destinations
Iceland's natural geothermal activity makes it an ideal location for geothermal power plants. More than 100,000 tourists visit Iceland's hydro and geothermal power plants every year, making them some of the most popular attractions in the country. The most popular power plant, Hellisheidarvirkjun, is a geothermal power plant that provides electricity, geothermal water for heating and cold water for consumption to 67 percent of the Icelandic population. The power plant's visitor's center is open everyday from 9am to 6pm and offers guided tours through the plant as well as various multi-media presentations.
Hellisheidarvirkjun is part of Iceland's most popular tourist route, the Golden Circle, which also includes Geysir geothermal area, Thingvellir national park and Gullfoss waterfall. Gustaf Adols Skulason, CEO of Samorka, the federation of the electricity, district heating, waterworks and sewage utilities in Iceland, said the power plants attract more tourists during the summer months although they're open year-round.


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Member Art Source Original Source
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this is just some random thing i sketched one day :sweat: i'm not sure if i should ink and color it or not......anyways please comment! :D
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January 16, 2005
Shimbweyeng Guest House, 4:44 PM
Breakfast at 7:00 AM was white rice splashed with peanut oil and sprinkled with salt and that spicy hot tofu. We walked about 3 km north of Shimbweyeng past the mile 164 signpost and then cut into the forest. The slope was very steep, and some of our plots were on more than a 100% slope (i.e. 45°). Slow going, but the forest was beautiful. It had never been cut because of the slope, and there were many big trees and beautiful vistas. There was a greater diversity of palms in the montane forest than in the lowlands, but only three species of rattan. We managed to find a flat spot where we all sat down and had a picnic lunch (see Picnic at Transect 3). We finished 10 plots, or 2000 sq. meters, which I think we will start using as a standard sample size in all of the rest of the sites. The crew is getting much faster, and even with the steep slope we managed to do the ten plots in about 1.5 hours.
We made it back to the guest house about 3:30 PM, and Andrew and I both ran to bathe before the sun went any lower and it got any colder. We then pressed the three collections we had made and made bundles of the other specimens that were in the press and doused them with 70% alcohol and wrapped them up in a thick garbage bag. With this treatment, they should keep fine until we get back to Yangon. We have already colected five duplicates of 15 different rattans, and it is clear that we will have to build a plant drier first thing on arrival to Yangon if we want to get everything dry in time to take back to the US.
The elphants have yet to arrive to carry our stuff on the next leg of the trip toward Namyun. Myint Maung says that maybe they will arrive today. No one is very worried. The weather has been so dry that we could probably get pretty far up the road with the 4-wheel drive trucks.
Shimbweyeng Coffee Shop,7:00 PM
Spent a nice evening watching the first half of the Tiger Cup soccer final between Singapore and Indonesia. I thing most of the village was crowded into the coffee shop, all sitting hunkered over in their woolen hats and puffy coats. Lots of kids, too, crowding around on the floor in front of the TV. Singapore is ahead 2-0 at the half. I'm pulling for Indonesia.
Myint Maung has gone to see about the elephants. He was going to call Tanai, where the elephants were coming from, and then talk to the truck drivers to see if they had seen any elephants on the road heading this way. If they did, he said, they would be ours. Not too many elephants on the road, I guess. [NOTE: Indonesia lost 2-1 and the elphants left Tanai the day after we did.]


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Year: 1845
The Clinton Correctional Facility (usually called "Dannemora" after the town) is a New York State correctional facility, housing about 3,000 men.
Tucked away in the midst of Adirondack State Park (though excluded from the Park by Statute), Dannemora is sometimes called "Siberia" by New York's criminal population due to its harsh winter climate and isolation.
|The approach to Dannemora
|The former mines lay just beyond the current prison
|60 foot walls
Although the definition of "insanity" at the time was neither clinical nor legal, a psychiatric hospital for the State's "insane" inmates was built on the grounds in the 1890s (such inmates perforce became Lifers). The psychiatric hospital was closed in the 1930s, and it was converted into an additional cellblock.
In the early 20th Century, Dannemora had a busier, if less famous, electric chair than Sing Sing Prison.
In the 1940s, the inmates themselves built the Church of St. Dismas The Good Thief on the prison grounds.
|St. Dismas Church
Famous former inmates of Dannemora include Lucky Luciano and Tupac Shakur.


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8 Newmans Yard, Fakenham
Norfolk NR21 9AF
Tel: 07795465936
E. firstname.lastname@example.com
Website: www.elysium.life
Health & Life Coaching, Aesthectics, Skin Treatments, Nails, Brows, Semi-Permanent Make Up
Elysium aesthetics offers very professional, safe and effective non-surgical treatments carried out by Advanced Nurse Practitioner and Independent prescribing nurse Victoria Catt. We also offer beauty treatments provided by Mamacita Nails and the beautiful Millie. She offers a full range of nail treatments, manicures, pedicures, and nail art. Eye brow treatments, shaping and high definition eyebrows.
9.30am – 4.30pm Tues to Sat and by appointment Mondays and evenings


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OMAHA, Neb. (AP) � Police, neighbors and friends struggled Tuesday to unravel the mysterious deaths of a Nebraska woman and her 10-year-old son that began with them appearing to go on an excursion and ended with their bodies found deep in the woods of an Iowa state park.
OMAHA, Neb. (AP) � Police, neighbors and friends struggled Tuesday to unravel the mysterious deaths of a Nebraska woman and her 10-year-old son that began with them appearing to go on an excursion and ended with their bodies found deep in the woods of an Iowa state park.
Charlotte Schilling, 41, of Plattsmouth, Neb., and her son, Owen, had been missing since May 10, when the mother checked the boy out of his elementary school. It wasn�t unusual for Schilling to surprise her children with short road trips to parks, zoos and other nearby attractions, relatives said.
Her family grew worried when neither she nor Owen returned home, and Schilling�s cellphone went unanswered.
Police in Council Bluffs said Tuesday they �do not suspect any outside foul play� in the deaths of Schilling and her son. Their bodies were found Sunday evening in Lake Manawa State Park, south of Council Bluffs.
Investigators stopped short of labeling the case a murder-suicide, saying they must wait for further autopsy results before determining the cause of death.
Council Bluffs Sgt. Dave Dawson said he expected to announce the cause of death by the end of the week. Investigators are leaning toward the belief that the bodies had been in the spot where they were found since May 10, the day Schilling checked Owen out of Wade Robin Elementary School in Bellevue, Neb., and they went missing.
The day after they disappeared, police found Schilling�s vehicle at the same park where the pair eventually would be found dead. Schilling�s cellphone and wallet were in her car.
Nine days after the discovery of the vehicle, a passer-by found the woman and boy�s bodies in thick woods about a half-mile from where the car had been parked. Authorities had to rely on autopsy results to confirm the identities because the bodies had decomposed.
�I just about went to my knees,� said the family�s neighbor, Naomi Raposo, 50, describing her reaction to news of the deaths. She just found out Tuesday, not realizing that earlier reports of bodies being found were about Schilling and her son.
�They�ve been very peaceful neighbors. They�re very friendly,� Raposo said.
The night before the woman and boy went missing, another neighbor, Athena Meneses, said she spoke to Schilling at a local Cub Scout meeting, where Meneses had taken her own son and Owen. Owen had wanted to join the group, Meneses said.
�I didn�t really know her very well, but she seemed upset. She had a bump on her head,� Meneses said of Schilling. �She didn�t seem like she was really happy that night. She said she wasn�t feeling well and that she�d like to go home. She told me that she had fallen down earlier that day.�
Meneses and her family moved to Plattsmouth about two years ago, just blocks from the Schillings. She said Owen was a playmate to her four oldest children, ages 6 to 14.
�We had a trampoline, and he would come over almost every day to play on that,� she said.
Owen was closest to her 8-year-old son, Christian.
�I think my son said it best: He was energy-filled, and a very happy little boy,� Meneses said.
School officials said students were having difficulty coping with the fifth-grader�s death. Tuesday was the last day of school before summer break.
�There�s a lot of sadness and a lot of confusion,� said Bellevue Public Schools Superintendent Frank Harwood.
Cody Johnson, a clerk at the Lake Manawa convenience store where surveillance video captured Schilling and her son shortly after she checked him out of school, was one of the last people to see them alive.
Schilling bought a pack of cigarettes for herself, and apple juice and snacks for Owen.
�The kid came in all hyper, like a normal kid would be, and went around looking at stuff,� Johnson said. �Nothing seemed out of the ordinary. They were just like any other mom and son. There was nothing that showed me anything bad was going to happen.�


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Annie's Writing Prompt Halloween
I was having a hard time downloading the picture prompt. Click here to view the picture before or after reading my little poem.
She swings listlessly in the mist
In an Alice in Wonderland tree.
Cruel branches, knobby and angular.
In the weight of her surrounds
She sings mournfully of her man
Who fell in spring at Monte Cassino.


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What is an escrow account? And why is an escrow recommended?
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Choosing Cast Iron Radiators Using Green Heat Systems
When considering a heating system for your property, there are now many different types of system to choose from with an increasing accent on selecting systems that use renewable energy or environmentally friendly systems.
A common green heat system incorporates the use of heat pumps such as those found in ground and air source heating systems. Heat pumps work by moving or transferring heat from one place to another e.g. from deep underground or the air into your property. A ground source heating system, for example, has a closed heating circuit where pipes flow over 2 metres underground, as the earth is consistently warmer than ground level. The heat from the earth is transferred into the water running through the pipes then flows up into your property where a heat pump will move the water around your radiators for heat to then radiate into your rooms. The circuit will then continue back underground to transfer more heat in order to keep your property at the desired temperature as shown below.
Will Cast Iron Radiators Work Well With Green Heat Systems?
Many of Paladin's clients have asked us about choosing cast iron radiators for their green heat system and how efficient are they compared to modern steel radiators. The answer is that cast iron radiators are very efficient owing to their excellent conductivity and density. Cast iron radiators work well with today's energy efficient and renewable energy heating systems as they utilise the natural heat generated from the ground or air to heat your home very efficiently.
Due to the density and conductivity of cast iron radiators, the heat that is transferred from the natural heat source, ground, air or solar, is held for longer in the cast iron metal far better than steel. Steel will give a quick blast of heat and lose its temperature very quickly, making the heat pump work harder to keep the property at temperature. As cast iron radiators hold the heat for longer, when the water completes another circuit of heat transfer from the natural source and into the property, as cast iron radiators hold heat well the returning water to the heat pump is warmer and the heat pump can run more efficiently due to this factor. Your rooms are also kept at the desired consistent temperature creating a more efficient comfortable heating system.
Results When Using Cast Iron Radiators With Green Heat Sources
A client who purchased Paladin cast iron radiators had decided to opt for a ground source heating system for his period property and was concerned to choose the right kind of radiators for the system. As it was a period property he wanted to choose cast iron radiators but had been advised by his heating engineer that steel radiators would be his best option. After debating the options available, he decided to heat one floor with steel radiators and the other floor with Paladin's cast iron radiators. After having his system in place for over a year, he found that the floor with cast iron radiators was heated consistently to a far better temperature than the floor with steel radiators.
Another client who had chosen to use a wood burning boiler for a more natural and energy saving heating system noticed that all the Paladin cast iron radiators he had installed held the heat so much better than the steel radiators within certain of his rooms. As the wood burning boiler lost pressure, before needing to be re-stoked, the steel radiators became cold much quicker yet the rooms with the cast iron radiators remained at a more even temperature due to the heat they held. This client has since removed all his steel radiators and replaced them with the Paladin cast iron radiators.
Consult An Expert Before Choosing A Renewable Heat System
Paladin have received substantial feedback from plumbers and heating engineers who have installed renewable energy source heating systems coupled with steel radiators or under floor heating and comment that the results had proven disappointing. However, the same sources say that when they have installed cast iron radiators, more efficient heating was experienced with more even heating consistently throughout the winter months. When deciding upon a green heat source for your heating system it is highly advisable to consult an expert on the subject as all Paladin's cast iron radiator heat outputs are given at Delta 50 degrees C which is the normal running temperature of a system using oil, gas or electric fired boilers.
Many green heat systems will require heat output calculations at between Delta 25 and 45 degrees C due to the fact that the water in the system utilising green heat runs into the system at a lower temperature than a conventional heating system. The Paladin Sales Team can recalculate the heat outputs for you if Delta 50 degrees c is not enough or is too low as some conventional systems run at Delta 60 degrees C.Contact Us if you feel you want to talk over your ideas and thoughts. We are here to help and can provide free quotation within 48 hours. Telephone 01205 280354 or email email@example.com.
Free Full Colour Paladin Brochure Request
Our radiators are shown in our free full colour brochure along with all our other cast iron radiators, valves and fittings. The Paladin brochure is full of ideas and suggestions and will be delivered to you by post as soon as you request it. Request our free colour brochure today.


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NTAO's services are offered through the following three initiatives which aim to address some of the challenges experienced by teachers today: Teacher's Concierge; 21st Century Teaching; and, Engage in Education.
Teacher's Concierge Initiative
The Teacher's Concierge provides teachers in underserved public elementary schools with high quality professional assistance through a mobile work center. Our goal is to provide school teachers with a level of assistance that allows them to fully meet the needs of their students. We take time to understand and analyze each teacher's needs an address them through the Teacher's Concierge Mobile WorkCenter.
Our services alleviate the need for them to spend valuable time before, during and after school completing routine tasks. Teachers can drop off their work (e.g., copy jobs, class project ideas, research topics, etc.), with an NTAO staff member, schedule a pick up time and we take it from there. Teacher Concierge services include:
21st Century Technology Experience Initiative
The 21st Century Teaching initiative provides underserved public elementary schools with an introduction into the wide-ranging uses of iPads, tablet computers and e-readers in the classroom. Our goal is to engage students and enhance learning through the strategic use of the latest technology in the classroom.
Engage in Education Initiative
Through the Engage in Education initiative, NTAO interacts directly with parents to encourage them to be actively engaged in their child's projects, activities and learning. Our goal is to promote greater parental involvement in underserved public schools and the education of their children.
Something to think about...


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Are you looking to gain a food hygiene certificate by completing an online course? If so then you have come to the right place, as we offer access to Internet courses that once successfully completed will give students the option to either immediately print out their certificates, or receive them in the post.
Our certificates are an excellent qualification to posses for anyone who wishes to demonstrate to potential employers their competency for food handling in a sanitary manner. They are suitable for anyone working in the following industries;
The advantages of having a food hygiene certificate
It is a legal requirement for anyone working with food to be 'appropriately trained'. A person who works with food has a responsibility to ensure that the food they prepare or handle is fit for human consumption.
Changes in the law that were introduced in January 2006 placed much more accountability on anyone in the food business with supervisory responsibility. Owners or senior managers of food processing businesses are now required to identify the training needs of their food handlers and the onus is on them to determine how these are met. Proprietors must identify food safety hazards and risks relevant to their operations and put in place control measures to prevent problems from occurring.
The benefits of certificated courses like ours is that they can demonstrate your ability to potential employers by providing them with evidence that you have received a recognised standard of training. Holding a food hygiene certificate will show recruiters that you:
The importance of good food hygiene
Its vital to help stop the spread of harmful bacteria and viruses that can cause food poisoning in humans which can result in symptoms like stomach pains, diarrhoea and vomiting.
To avoid food-borne infection and bacteria in food there are some simple but important steps you can take to make sure you handle is safe to eat. The following points and food handling processes are essential in preventing bacterial food-borne illnesses;
Protective disposable clothing
Wearing clean, practicable clothes is essential for any food handler who wants to maintain and upkeep their personal levels of hygiene. The single use, non reusable items listed below are ideal for this purpose, and can be used by company workers and also any visitors to a food preparation zone.
These are generally two types of aprons a food handler can wear to promote a hygienic kitchen environment, cotton ones or disposable ones. They come in different colours (usually white or blue) and are ideal for saving an employees clothes from splashes and stains. They are available in a variety of models and styles ranging from full length versions to regular apron that is tied around the waste. Many come with pouches and pockets so that you can keep kitchenware or items which you want to keep within your reach. There are various styles to choose from including waist aprons, bib aprons, bistro aprons or tea aprons.
Beard nets
These cover the beard area and loops around the ears, preventing any loose hairs from contaminating food products. Hair falling into to food can not only contaminate it but also lead to complaints from customers, and a serious dent to a company's reputation. Beard nets can do much to stop any accidental contamination by loose beard hair.
These tend to be one size semi-transparent polythene protective coats, that have elastics at the wrists, various snap buttons, one chest pocket, one front bottom right pocket and collars.
Face masks
These filtering face masks are widely used for human contamination control (sneezing etc), promoting good hygiene and respiratory protection in food preparation environments. They must not be used in environments where there is oxygen deficiency i.e. where oxygen is too low to sustain life.
In food preparation environment where everything must be as sterile as possible, these can help prevent shoes from carrying anything they shouldn't.
Hair nets, hats and head covering
These disposable caps are simple but effective hair covering, suitable for a multitude of environments. Typically they are made from soft, comfortable thermally bonded polypropylene, with an encapsulated double-elastic edge.
Kitchen gloves
These again tend to come in one size and are typically made from polythene, vinyl, nitrile and latex.
Poly or over sleeves
These provide additional protection when preparing food, and should be used in conjunction with gloves during food preparation. They main aim is to protect the wrists, arms, and clothing.
Advantages of disposable protective clothing
Get the right size
Make sure that you order the right sized protective clothing, its important that they fit you well and that feel comfortable wearing them.
Best Before date
Recommended date where the product quality will remain high, but consuming beyond this date may not be unsafe.
Cooking temperature
Food must be thoroughly cooked throughout to a time and temperature combination effective in destroying pathogens. It is important to make sure any meat or poultry is cooked all the way through. Cooking meat and sea foods to a temperature of 180°F (82°C) will usually kill disease-causing organisms.
Employee colds or infections
If you have a fever, viral infection, sore throat or have sores on your arms or face then you should not be cooking or preparing any food.
Cutting boards
Use separate cutting boards for raw meat, vegetables, eggs or cooked foods. Keep them clean by washing them with soap and water and allowing them to dry thoroughly. Both wooden and plastic chopping boards have their own advantages and disadvantages.
Cuts, wounds or sores
These should be covered up.
Defrosting food
When you freeze food, the bacteria inside it is rendered dormant by the cold temperature. However most frozen food cannot be cooked directly, it should be thoroughly defrosted before cooking (unless the manufacturer's instructions tell you to cook from frozen). There are two main reasons for this, firstly if food is still frozen or partially frozen, it will take longer to cook. Secondly the outside of the food could be cooked, but the centre might not be, which means it could still contain harmful bacteria (not defrosting safely is one of the main causes of food poisoning in the UK). The main ways to thaw food are;
Refrigerator Thawing
Defrost at temperatures of less than 40 degrees F.
Cold Water Thawing
Place you food in a leak proof container and completely submerge it in cold tap water, replacing the water every 30 minutes until defrosted.
Microwave Thawing
Choose the microwave defrost setting on your microwave. If you defrost in this manner, plan to cook it immediately because some of the areas might be warm and bacteria may begin to grow.
These should preferably be of the disposable type, but washable cloths are satisfactory as long as they are laundered regularly. Change these every day and wash dirty ones thoroughly in water that is at least 60 degrees. As a damp one is a ideal bacteria breeding ground you should dry them quickly.
Disposable gloves
If possible it is best to use disposable gloves and special utensils or tongs, all of these can help to prevent contamination.
Due Diligence
It is a legal defence to prove you have done all you reasonably can to keep food safe.
Freezer burn
This can happen when food has not been properly packaged (air tight), leading to the food being damaged by dehydration and oxidation, whilst in the fridge. It occurs when air is able to reach the food and dry it out. Although food can appear, dry, wrinkled or have greyish brown leathery spots on it, in most cases the food will still edible. However you may find that the texture and taste has changed. Other reasons for freezer burn are;
How to prevent freezers burn;
Hair should be tidy and covered where necessary to prevent the risk of it falling into food.
Hand washing
Before you start cooking your hands should be thoroughly washed for at least 20 seconds with water and soap (preferably antibacterial). This will help to remove oils and break up dirt particles so they may be washed away. Wash them in a basin or sink that is separate from one where food is prepared. Your hands should also be washed after;
More about hand washing
Instruction on labels
Read and follow any label instructions such as "Keep Refrigerated" or "Use By".
Incubation period
The period of time between infection and symptoms.
Jewellery and rings
You should ideally not wear these or at least have them covered up, as bacteria or dirt can get under them and subsequently contaminate any food.
Keep all food covered
This will help to keep flies of them and lessen the risk of contamination.
Kitchen's have more germs than anywhere else in the home
Studies have regularly shown that a kitchen contains more germs than anywhere else in a home (including the bathroom). Our hands are the most common way that germs will get into the kitchen, however they are also transported via raw food, rodents and pets. Once in the kitchen area, germs can spread very quickly. Research has consistently shown that the kitchen sponge has the highest number of germs than anything else in the home.
Nail varnish
There should ideally be no nail varnish on your fingers or at least it should be covered up.
Partially cooking food
Avoid interrupted cooking, meaning you should never partially cook products then refrigerate them with a view to finishing them off later.
Personal belongings
Do not keep handbags or personal belongings in the kitchen.
Pets in the kitchen
Cats, dogs and other household pets should not be allowed to roam around the worktops where food is prepared.
Purified water
Use this to wash hands and clean food preparation areas.
Raw food
Keep any raw food or poultry away from cooked food. To avoid cross contamination use separate plates, containers and utensils for them.
Raw eggs
Avoid eating raw eggs or any food or drinks that contain them. To avoid cross contamination never crack a raw egg on a bowl containing other foods, instead use a knife to crack the shell. In some eggs, the salmonella bacteria will exist only on the shell. To help kill it off eggs can be scalded in boiling water for five to ten seconds before use.
Refrigerate promptly any meat or poultry that you purchase, this will delay spoilage by slowing down the reproduction of bacteria. Keeping food refrigerated at or below 4°C/40°F slows down bacterial growth. Store cooked food above uncooked, so juices from raw meat or fish cannot drip on to cooked food causing contamination. Meat, poultry and fish must not be left out of the fridge and in warm surroundings for long periods.
Defrosting a refrigerator
You should periodically defrost your fridge freezer, as this can help to maintain their operating efficiency. Over time ice can build up in the fridge which can take up space and affect the internal temperature of the fridge. To prevent this from happening you should thaw it out by;
Humidity in a fridge
To help maintain humidity and moisture, you should fill a plastic container with water, and then leave it open in the freezer (this can also help to slow down freezer burn).
Serving food
Always serve cooked products on clean plates along with clean utensils and clean hands. Once served never let cooked food sit at room temperature too long.
You should not smoke in any kitchen area.
To avoid bacteria growth try to keep all soap bars as dry as possible. Or consider using liquid soap in a dispenser.
Storing meat or poultry
Keep packages of raw meat and poultry separate from other foods. To prevent raw juices from dripping on other foods or refrigerator surfaces you should consider wrapping them up in packaging like plastic bags.
Touching your mouth or nose
Avoid putting your hands by your mouth, nose as tiny drops of saliva or moisture can get on your fingers and into any food.
Tasting or eating
Avoid having a nibble at any food you happen to be cooking.
Transporting food
Always try to transport food in packaging or containers and make sure that chilled or hot foods are maintained at their correct temperature.
Any vehicles that are used to transport food stuff should be clean, in good repair and have separate storage places for food and non-food products.
Unpleasant smell or taste
Never cook or eat food that had a bad odour or tastes rotten, however you should remember that you cannot always see of smell harmful bacteria. If in doubt throw it out.
Use-By date
Legal date up to and including which the food may be used safely and must not be exceeded. Any food with a 'use by' date can go off quite quickly, and can be harmful to eat after this date. However food with a 'best before' date is longer-lasting, and should be safe to eat but may not be at its best quality after this date. Remember that some foods can look and smell fine even after their use-by date, but they still be contaminated.
Try to keep kitchens and cooking areas well ventilated with fresh air coming in, as this can not only get rid of odours but also guard against infections from coughs and sneezes.
Washing fruits and vegetables
Always wash them before cooking or eating. You should also peel and discard their outer leaves or rinds, however if you want to eat them with the skin then ensure that they are scrubbed clean.
Washing dishes
Make sure you remove all visible traces of food. Consider using rubber gloves when washing up as that way you can wash any plates with a higher temperature of water. Allow the dishes to dry naturally.
Waste food
Promptly dispose of any waste food. Apart from attracting mice and rats, piles of build up rubbish can also cause hazardous obstructions, leading to people slipping or tripping over them.
These are single cell micro-organisms which are capable of multiplying quickly in food, water and warm condition. They are so small that you need a microscope to see them and exist everywhere, in the air, water, soil and on our bodies. Individually they are no more than one single cell, however there are normally millions of them together, partly because they can divide and multiply very fast.
Bacteria and viruses can be spread in humans by eating contaminated food, sneezing, coughing, shaking hands and touching unclean places. Although most forms of bacteria are harmless to humans, some of them can form toxins which can be harmful. These ones can also spoil food by making it go rotten and become unfit to be eaten. In the event that this type of food is consumed then it can cause food poisoning and make a person quiet ill (although few bacteria are strong enough to cause death).
On the other hand some bacteria are helpful, like those in our stomachs, where they help to digest the nutrients from the food. This 'good' bacteria is also in the fermentation of milk to produce yogurt and in medicine to treat dietary deficiencies.
Control Measures
These are actions or activities that are used to control, manage and prevent food safety hazards. By using a combination of control measures you can help to prevent or eliminate a food safety hazard or reduce it to an acceptable level.
Cross contamination
This is a leading cause of food borne illness, In the world of food hygiene the term is used to describe the transfer (both directly or indirectly) of bacteria to high risk food such as cooked meat products, dairy products and egg dishes. Germs are hitchhikers which need help to get from one place to another. People who are carless and do not follow proper procedures can help these viruses to get from one source to another. In a kitchen environment the most common direct ways that bacteria is transferred is through chopping boards, knives and people's hands.
Indirect contamination is also a common reason for cross contamination and generally happens because of the incorrect storing of food in a fridge which allows food juices to drip and general ignorance of good hygiene procedures.
How to prevent cross contamination;
These are chemicals and substances that are used in kitchens and bathrooms to kill harmful and infectious organisms. Disinfectants are used in the removal of dirt, food, faeces, saliva and other body secretions and if applied properly they can help reduce the amount of organic matter that contributes to the proliferation of bacteria and diseases. They kill or irreversibly inactivate all bacteria, fungi, and viruses (called microbials, microbiologicals, or microorganisms) but do not necessarily destroy their spores or reproductive bodies.
Although disinfectants on their own cannot completely sterilise a worktop surface, they are still much more effective than simple soap and water.
Certain disinfectants are designed to be diluted before use, this can result in their strength being increased or decreased with the use of a diluting agent such as water.
It should be noted that many disinfectants are toxic to humans and pets, so they must be used carefully and according to their instructions. They should leave no toxic or tainting residue and the methods of use should ensure that food and equipment are not contaminated.
Storing disinfectants and chemicals
Where possible they should be stored separate from food where possible, and in their original, labelled containers. If they are stored in the same room as food then they should all be at a low level, with the food stored above.
Effective hand washing
Keeping your hands clean is one of the most effective ways to prevent the spread of infection and illness. Although most people clean their hands with water, very few use soap to wash their hands and this is where they are going wrong. The correct way to wash your hands is to;
Food borne illness
This is essentially food poisoning caused by consuming contaminated foods, drinks and beverages. The microbes or toxins responsible for causing these problems enter the body through the gastrointestinal tract, and this is why the most common symptoms of any food borne illness is nausea, vomiting, abdominal cramps and diarrhoea.
Food hygiene rating schemes
In the United Kingdom this is a scheme run in partnership by The Foods Standards Agency and local authorities. Its aim is to give consumers information about food hygiene standards in places such as restaurants, cafés, takeaways, hotels and food shops.
Food poisoning investigation
Poisoning usually happens when food or drinks contaminated with bacteria (germs) or their toxins (poisons) is consumed. Suspected and confirmed cases of food poisoning should be investigated firstly to identify what sort of food poisoning a person is suffering from, so as to then be able to administer the correct treatment. Secondly to discover if any particular food item, restaurant or company was responsible for the food poisoning. Thirdly to collect all the relevant information, come to a conclusion and then take steps to prevent any infections spreading and to make sure it doesn't happen again.
The basics of any food poisoning investigation;
An investigator will want to know;
Investigators may also;
Food allergies
Allergic reactions happen when a person's immune system mistakenly believes that something the person has eaten is harmful to the body. It is an adverse immune response to a food protein. In an attempt to 'protect' itself the body then produces IgE antibodies to the food that it thinks is a threat. These antibodies along with other chemicals such as histamine are then released into the bloodstream. It is this release that causes the symptoms of a allergic reaction in a person's eyes, nose, throat, lungs, skin, or gastrointestinal tract. The problem does not end there because once a certain food has been identified and marked as a 'foreign body' the antibodies that were produced previously to fight it are automatically released into the body again, causing a repeat of the symptoms.
People can be allergic to any kind of food, with the most common allergic reactions being caused by milk, eggs, peanuts, soy, wheat, tree nuts (i.e. walnuts and cashews), fish, shellfish (i.e. shrimp).
Key points about food allergies;
Classic signs and symptoms of a food allergy are;
Food Preservation
This is the science of extending the shelf life of food whilst at the same time trying as much as possible to maintain its nutritional quality. There are certain methods and processes that can slow down or even stop the spoilage of food, thereby allowing it to be stored for longer. These processes of treating and handling food work by slowing down or killing the activity of disease-causing bacteria. The most commonly used food preservation techniques are;
This produces a concentrated form of food which retains most of its nutrients.
Refrigeration and freezing
It can slow microbial multiplication through low temperature & the unavailability of water.
Smoking food is one of the oldest methods of preservation. The process will dry food sufficiently to be packaged carefully and store for later use.
By exposing food to ionizing radiation you can destroy microorganisms, bacteria, viruses, or insects that might be present in the food. This process can prolong the shelf-life of certain foods where microbial spoilage is a limiting factor.
Chemical preservation
These can inhibit the activity of bacteria or kill it. They work by reducing the pH to a level of acidity that prevents the growth of microorganisms.
Pasteurising (high heat processing)
This is a method where food (usually liquid) is heated to a particular temperature and for a specific length of time and then immediately cooled. The process is not intended to kill all micro-organisms in the food, but instead to slow down the process of microbial growth.
Canning and bottling
If done properly canning can be a important and safe way of preserving food stuff. The process involves placing foods in jars or similar containers and then heating them to a temperature that effectively destroys any bacteria or micro-organisms that can cause the food to spoil. During this heating process air is driven out of the jar and as it cools a vacuum seal is formed. This vacuum seal also prevents air from getting back into the product bringing with it contaminating micro-organisms.
This is one of the oldest food preservation methods known to man. It works by drawing out moisture and creating an environment that is inhospitable to bacteria. It is effective because most bacteria, fungi and other potentially pathogenic organisms cannot survive in a highly salty environment, due to the hypertonic nature of salt.
In the past this was widely used to preserve meats, vegetables and fruits, these days it is almost only used to make pickles (picked cucumbers). Pickling uses the preservative qualities of salt and combines it with the preservative qualities of acid. It works because an acid environment inhibits the growth of bacteria.
Click here to learn more about dehydrated food
Food handler
A food handler is any person who handles or prepares food, whether it is open or packaged, including drinks and ice.
This stands for Hazard Analysis and Critical Control Point and is an internationally recognised and recommended methodology and food management system. At its core it focuses on finding the critical points in food processing where safety hazards can occur and then developing and putting in place strategies and procedures to prevent things from going wrong. It has significant benefits to organisations operating within the food supply chain as it enables them to concentrate their resources on activities that are vital to ensuring safe food.
HACCP provides businesses with a cost effective system for controlling food safety, from ingredients right through to production, storage and distribution to sale and service of the final consumer. The benefits of HACCP to a company are;
What is HACCP
How to save nutrients in food
2006 Food hygiene legislation
On January 1st 2006 new European Union food hygiene legislation (European Community Food Hygiene Regulations) was introduced throughout the United Kingdom, it replaced the Food Safety (General Food Hygiene) Regulations 1995. The general hygiene requirements for all food business operators are laid down in the legislation. It requires all food businesses need to be registered with the competent authority and sets certain standards that must be met in relation to:
Click here Food Hygiene Regulations 2006 for more information
Food storage
Key points
All foods that are stored must clearly display their 'Use by' or 'Best Before' dates.
Keep raw foods away from 'read to eat' meals.
Certain foods need to be kept in the fridge to help stop bacteria growing. These include foods with a "use by" date, cooked foods and ready-to-eat foods such as desserts and cooked meats. Below are some key tips of storing food in refrigerators;
Meat and poultry in a fridge
You should always store raw meat and poultry in clean, sealed containers at the bottom shelf of the fridge, so that they can't touch or drip onto other food.
Rotten food
There's always one bad apple that spoils the barrel, so keep an eye on your fruit and vegetables, seperate those which appear to be ripening up more quickly than the others.
Sealable plastic boxes
In refrigerators these can not only be used to keep separate raw and cooked meats, but can also help to keep your salads fresher for longer.
Storing washed fruit or vegetables
If you have rinsed or washed any of these in water, then be sure to shake off as much water as you can from them. Only when you have done this should they be stored in a fridge.
Washing raw chicken
There is no real need to wash raw chicken prior to cooking, this is because if it is cooked properly then any germs on it will be killed. Conversely if you do wash any raw chicken in a sink then you could splash germs from it onto other dishes, food or worktops.
More online food hygiene courses
Food hygiene course online
Level 3 food safety
Level 2 food hygiene certificate
Related links to food hygiene
Cleaning schedule
Food hygiene certificate
Food hygiene quiz
Food hygiene regulations
Shelf life of foods
Online courses
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Online training
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Student resources
Essay writing
Graduate internships
Introduction to graduate fasttrack schemes
Revision timetable
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UCAS personal statement
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Windows Protection Master removal tips.
Windows Protection Master is new threat circulating in the cyber spaces. Windows Protection Master represents the menace for all computers worldwide. It infects computers with the help of a trojan horse which you can catch while surfing Internet (watching or downloading videos, clicking suspicious links). Windows Protection Master does not provide any choice of options, whatever you hits it leads to the installation of this pest. Windows Protection Master commences with a pseudo system scan and finally generates horrifying scan reports with numerous system errors and virus infections. In order to eliminate allegedly detected bugs Windows Protection Master registered version is strongly recommend. Windows Protection Master "warns" you to prevent privacy data leakage, slow Internet connection and a number of other bad consequences are inevitable. But realize one thing only: usually all malfunctions are invented, they do not exist in reality, but even if there are some problems with your PC you do not solve them by paying for Windows Protection Master's activation.
Getting rid of this malware is the only right method to stop this disgusting activity being deployed on your computer. Effective Windows Protection Master elimination is possible by means of GridinSoft Trojan Killer. Please make sure to install the software, update and run it. Once the infected files and registry entries of Security Scanner malware have been found please click "Remove Selected" button. If you have any experience any troubles removing this absolutely unwanted app, please let us know at once.Beware! the keystone to success is the close collaboration with Trojan Killer customer support team.
Windows Protection Master automatic remover:
Windows Protection Master manual removal guide:
Delete Windows Protection Master files:
%desktopdir%\windows protection master.lnk
%commonprograms%\windows protection master.lnk
Delete Windows Protection Master registry entries:


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Sydney, Oct 11: Sydney FC striker Mark Bridge has been suspended for two A-League matches after receiving a red card for an altercation with Melbourne Victory defender Rodrigo Vargas on Saturday.
Football Federation Australia said Monday that its match review panel found Bridge "committed the offense of assault on a player—violent conduct when not challenging for the ball"—against Vargas at the 75-minute mark of the scoreless draw at Melbourne.
Bridge and Sydney FC decided Tuesday not to appeal the two-match ban. He'll miss Sydney's home opener Saturday against the defending champion Brisbane Roar and an Oct. 22 match in Adelaide. AP


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This article is simply for personal use; I've tried other people's diet plans but have been unable to stick to them for a meaningful time.
Apart from the Paleolithic diet, that was very good but it wasn't simple.
That being said, feel free to browse, I'm hoping this diet plan will be successful for me and it'll be a bonus if it works for anyone else.
I'm aiming to lose, at least, 13kg in 12 weeks.
I should add, I go to the gym four times a week for between 60 and 90 minutes – focusing around half of my time there on cardio.
The creation was very easy; I thought of seven drinks, breakfasts lunches and dinners that I enjoy but are low in calories and compiled them in a menu, with the idea being that I wouldn't get bored, so swapping in other low-calorie meals is 100% okay.
Rules: One meal from each category each day, no snacking and only drinks listed are allowed.
Calories from meals per day: Average: 1,110. Minimum: 680. Maximum: 1,540.
Water – 0kcal per 250ml glass
Coffee (no sugar) – 0kcals per 250mls
Pepsi Max – 0kcals per 250ml glass
Tea/green tea (no sugar) – 1kcal per 250mls
Fanta Zero – 8kcals per 250ml glass
Monster Absolute Zero – 16kcals per 500ml can
Skimmed milk – 85kcals per 250ml glass
Fruit – ~70kcals per handful
Kellogg's Rice Krispies Bar – 82kcals
Müller Light – 90kcals per 175g pot
Dry toast (2 pieces) – 220kcals
Bran Flakes/Special K – 221kcals per 60g bowl
Scotch pancakes (3) 237kcals
Eggs (2) – 310kcals
Chicken salad (no sauce/dressing) – 150kcals per bowl
Heinz Tomato Soup – 204kcals per tin
Turkey ham toastie (2 pieces of bread) – 275kcals
Sweet potato chips (250g) – 306kcals
Grilled chicken (1 fillet) – 360kcals per 150g filled
French toast (2 pieces, 1 egg) – 375kcals
Grilled salmon & scrambled eggs (2 eggs) – 523kcals
Chicken & chorizo paella (350g) – 460kcals
Roast chicken, veg & gravy – ~560kcals
Chickpea & mushroom bhuna w/microwave rice – ~561kcals
Chicken fajitas (2, no cheese) – 615kcals
Tandoori chicken wraps (2) – 615kcals
Paprika chicken & sweet potato chips – 666kcals
Prawn madras w/microwave rice – ~707kcals