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Hi! I hope your almost-summer days are wonderful!
I'm sorry it's been a week since I last posted anything! I've been so busy that I haven't been on a computer this entire week except two times to work on homework.
I wanted to update you though on how my little challenge is going, and it's still going fairly nicely!
However, since Day 27, I have gone to two outdoor parties, and a little luncheon. I did not eat as well as I have been on this challenge at any of these three get-togethers. At two of them I ended up having sugar (at the luncheon I had tomato soup cake, which I never had before and figured I'd probably never have another chance. It tastes exactly like a spice cake. It is really good 😉 ) and at the one I ended up eating mashed potatoes (a major comfort food of mine) which I know had tons of butter in it.
So, my face has not been fairing as well as it has been since I stopped using the Bare Minerals Foundation. I have a couple extra pimples on my face, but I am not too worried about it. I know that it is my body's natural way of getting rid of toxins in my body, if the toxins are not being released through my digestive system. I will be happy when the extra pimples go away though. 😉
Other than these three times (and a lapse where I ate chocolate fudge ice cream 😉 ) I have been sticking to my no processed foods and no processed sugars food intake really well.
I have not been having trouble with my calve muscles cramping up recently, but the past couple of days they have been especially tight, so I have been trying to drink extra amounts of water (it got really hot here really quick, so I am wondering if I am just a little dehydrated).
I have been still losing weight though. I have lost two more pounds since Day 27. So, I am now at 148 lbs., down from Day 1 when I was around 156 lbs. 🙂
My energy level still is about the same. However, I have not really been getting a consistent amount of sleep, so that could be part of the reason. I am also wondering if my energy level will stay where it is unless I begin to exercise more. So, that may be another lifestyle challenge coming up. 🙂
Check out my No Processed Foods and No Sugar Challenge Category Page to see all of my entries during this challenge, and to see tips on how to lessen your processed food and/or sugar intake here: https://sunnymothernature.wordpress.com/category/no-sugar-and-no-processed-foods-challenge/
Come back soon to see more updates on my progress and leave a comment below if you have any questions, comments, or if you too are cutting out processed foods and/or sugar! 🙂
Have a sunny day!


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On Saturday 11th May 2019 - GHAP will once again start a programme of
coaching for new members and those that need a refresher. Session will cost £5 for everyone attending the first hour with the coaching, and £3.50 for those attending from 2-4.
Get your GHAP t-shirt now! Many sizes available.
Click HERE for info.
Web ViewMobile View

subset: commoncrawl


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A Believers Guide to the Law of Attraction
March 25, 2016
Hosted by Dr. Mary Anne Chase
[Download MP3] [itunes] [Bookmark Episode]
Guest Information
Episode Description
The advent of Quantum Physics has begun a revolution in thought that is changing the practice of medicine, our understanding of the human body and the world itself. The church has a history of rejecting the unfamiliar out of fear of deception and often missing powerful truths. Guest, Robin Perry Braun's book, A Believers Guide to the Law of Attraction demystifies what was once thought of as only metaphysical or New Age, grounding it in both science and scripture. Even beyond that, her book is a map to finding a new level of living a life full of God's peace and joy and the possibility of changing your life and the world as a unified body of believers.
The Healing Whisper: A Return to Peace with host Dr. Mary Anne Chase
Archives Available on VoiceAmerica Health and Wellness Channel
This show is about learning to listen to your heart. To find those issues of the heart that can keep us stressed out and sick. You will learn about ways of healing energetically, spiritually, and physically. It's time for learning about ways of healing beyond the prescription pills.
Dr. Mary Anne Chase
Dr. Mary Anne Chase was born and raised in a small town in Oklahoma, attended Oral Roberts University as an undergraduate and then attended dental school at the University of Colorado. She was in private practice as a general dentist for 20 years before retiring. Since retiring, she has been a health and life coach for many individuals.
Mary Anne received training as a Health Coach from Hilton Johnson in 2010 and then was trained as a Certified Healing Codes Practitioner in 2011. Dr. Mary Anne's heart rests in the healing arts, with life issues of men and women in their mid-years, but especially with dental and medical professionals and their unique stress issues.
Mary Anne feels her greatest award is to have juggled a medical professional career, marriage and the raising of two daughters successfully. She has also received awards in public speaking from Toastmasters International. Mary Anne is also a gardener and sings with her church and a community choir.


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|Save up to $20.00/mo.
|When you have eBILL, you can save $20/mo. with a new activation on a 2-year voice and data plan or save $10/mo. when you upgrade an existing device on a 2-year voice and data plan. Check out some of our most popular plans!
|Save up to $55.00/mo.
| Save big on some crazy speed. Get exclusive savings on our most popular Internet plans when you have eBILL.
|WIN YOUR TUITION!mo
View contest rules.
|To be eligible for a student promotion, student must:
•Be a part or full time post-secondary student for the 2019/2020 academic year with a valid Student ID.
•Receive their bill electronically (eBILL).
•Have a Saskatchewan billing address.
$99/mo. deal
•Offer expires July 6, 2020.
•To receive the $99/mo. price, student must purchase interNET 50 or interNET Extended 50 ($34/mo.) or infiNET 80 ($34/mo.) and shareMORE 10 GB Nationwide wireless rate Plan ($65/mo.) with a new activation on a 2-year voice and data contract with the purchase of a new phone. interNET 50 and interNET Extended 50 are not available in all locations or with maxTV Stream Premium nor maxTV.
Wireless deals
•Offers expire July 6, 2020. ◦2$20 student discount is available with a new activation on a 2-year voice and data contract with the purchase of a new phone on a eligible wireless plan. Existing students upgrading a device on a 2-year voice and data contract on an eligible plan receive a $10 student discount.
◦Student discount will be applied monthly for the length of the contract (24 months). After the 24 months, regular pricing and eligible bundle saving will continue.
◦Students must be on an eligible wireless plan—shareMORE Locally, shareMORE Nationwide, shareMORE Canada & U.S., VIP 90, or Total 130.
◦shareMORE Locally offers Unlimited Local Airtime within your local calling area. See Understanding wireless airtime and long distance charges.
◦To be eligible for VIP 90, customers must: 1) have linked wireline and wireless accounts within their mySASKTEL profile, and 2) in maxTV serving areas, customers must have Internet and either maxTV or maxTV Stream, or one of the following Internet-only plans: interNET 25, interNET 50, infiNET 80, infiNET 175, or infiNET 300. In non-maxTV serving areas, customers must have homePHONE and Internet (includes Fusion), maxTV Stream and Internet, or one of the following Internet-only plans: interNET Extended 10, interNET Extended 25, or interNET Extended 50. If you unlink your account within your mySASKTEL profile at any time, you will no longer be eligible for VIP 90. VIP 90 is also eligible with infiNET 40 within the student promotion only.
•Eligible students in an existing contract are not eligible for the $10 wireless student discount, unless they purchase a new smartphone and renew their contract for two (2) years. If an eligible student in an existing contract does not want to purchase a new smartphone and renew their contract, they are then eligible for a 2 GB monthly bonus data until July 6, 2020. Not available on unlimited plans.
•Eligible students may not receive the wireless student discount on multiple devices (whether devices are on one wireless account or are on separate multiple accounts).
•Wireless student deals cannot be combined with any current wireless offers.
•See voice and data plans to see plan terms and conditions, including important details about unlimited data and messaging.
Internet deals
•Offers and promotional pricing expire July 6, 2020. ◦5Regular pricing will apply and bundle savings will continue following the promotion. Price is when bundled with SaskTel wireless.
◦When interNET 50 or interNET Extended 50 is not available, students may receive interNET 25 or interNET Extended 25 for $29/mo. when bundled with wireless or the next fastest available speed for $20/mo. off.
◦fusion Internet plans are eligible for $20/mo. off with the student deal.
maxTV Stream and Internet deals
•Offers and promotional pricing expire July 6, 2020. ◦6Add maxTV Stream for as low as $19.95/mo. when bundled with SaskTel Internet service. Requires the purchase of a media box ($99), which can be financed with equal monthly payments over 24 months.
◦Students are eligible for maxTV Stream first month free offer. Conditions apply.
◦Theme packs, specialty and single channels, and any other add-ons or equipment, such as media boxes, are an additional cost.
maxTV and Internet deals
•Offers and promotional pricing expire July 6, 2020. ◦7First 3 months free is available with HD and PVR for customers who have not received PVR or HD service in the last 12 months. Other conditions apply.
◦maxTV package price does not include additional theme packs, channels, equipment, features, pay per view, video on demand rentals, or any other charges incurred for which regular SaskTel rates apply.
Other terms and conditions
•The maxTV, maxTV Stream, and/or Internet student discounts are not available online. Visit a SaskTel Store or Authorized Dealer or call 1.800.SASKTEL (1.800.727.5835) to take advantage of this offer.
•Credit must be applied at time of purchase, no retroactive credits available.
•Other conditions may apply. Offers subject to change.


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The Man with the 10-Stone Testicles is to air on TLC in the US.
The Channel 4 Bodyshock documentary attracted 3.87m viewers and become a worldwide Twitter trending topic when it aired in the UK on Monday night (June 24).
The one-off followed the life of Wesley Warren Jr, a US citizen residing in Las Vegas who suffers from a severe case of scrotal elephantiasis.
Sue Oriel of producer Firecracker Films told Broadcast that the hour-long feature had got "the entire [United Kingdom] talking".
"Every once in a while a programme comes along that just blows an audience away," said Oriel. "This is one of those shows.
"The Firecracker team are thrilled to maintain their tradition of producing thoroughly talked-about TV, delivering huge ratings whilst sticking to the best traditions of documentary film-making."
Zodiak Rights is handling The Man with the 10-Stone Testicles's international distribution.
> Honey Boo Boo in the UK: Your verdict on the controversial new show
Watch a promo for The Man with the 10-Stone Testicles below:


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Custodian of the Two Holy Mosques Receives Lebanese Prime Minister
Monday 1440/7/4 - 2019/03/11
Riyadh, March 11, 2019, SPA -- The Custodian of the Two Holy Mosques King Salman bin Abdulaziz Al Saud received at Al-Yamamah palace here today Prime Minister of the Republic of Lebanon Saad Al-Hariri.
During the meeting, they discussed means of enhancing bilateral cooperation between the two countries and the latest developments in the region, especially on the Lebanese arena.
The audience was attended by Minister of State and Cabinet Member, Dr. Musaad bin Mohammed Al-Aiban; Minister of Foreign Affairs Dr. Ibrahim bin Abdulaziz Al-Assaf; Advisor to the Royal Court, Nizar Al-Aloula; Ambassador of the Kingdom of Saudi Arabia to Lebanon, Walid bin Abdullah Bukhari and Lebanese Ambassador to the Kingdom, Dr. Fawzi Kabara.


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Who are we?
We are young people who want to see a change.
Toronto, Canada.
Our team believes that our peer group (18-35 year olds) are constantly surrounded by images and ideas of conflict. Because conflict comes in so many forms – from gang violence to bullying – we created a project that inspires dialogue about what forgiveness means and looks like. We are heartbroken by growing violence rates in the GTA, as many of our team members have lost friends and family to gun violence. As a way of healing, we started a small discussion group about turning trauma into a positive project. The small discussion group grew from a few believers into a consistent event averaging 80 attendees.
We are a group of young people who see the concept of forgiveness as a tangible and attainable way of seeing results, with the ultimate goal of seeing violence rates lowered. To date, we have held 19 events attracting more than 2,200 attendees, the majority of whom have been youth. Based on data we collect at every event, we have a return rate of 82%.
Most recently, we created a discussion and dialogue on the word "retaliation", as well as alternatives to the theory of "eye for an eye". We had three ex-gang members speak about why they participated in gun violence, what the lure of a gang was and ultimately what rock bottom looked like. They spoke about how forgiveness was the deciding factor between fighting back upon conflict or walking away – all three said the decision to forgive has kept them alive.
In the crowd, the participants ranged from front-line workers to teachers, in addition the regular youth demographic that we attract. This was the first time they had been directly exposed to real, tangible reasons that gun violence exists as opposed to hearing statistics and case studies.
From there, a discussion was created to start implementing logical, preventable anti-violence tactics in use. It would be the first time these particular ex-gang members were asked their opinion on their own experience and what would prevent violence. The result of the conversation was that the majority of the youth in their community were not being fed proper meals, prompting aggression, and a group of attendees is now creating a breakfast program in two elementary schools.
Our themes:
Sex Ed [sexual assault, sexual infections, sexual identity, sexual addiction]
Alternatives To Retaliation [gang violence, gun violence]
Heartbreak [emotional abuse, betrayal, pain and hope]
Addiction [substance, codependency]
Key Moments:
- The first Project was in Dec 2010 at The Remix Project with 49 attendees
- The Project currently averages 98 young people per Project
- We have a waitlist of young people who wish to tell their stories
- Running a mass workshop at Manifesto at the AGO in 2011 for 200 attendees
- We've worked out of downtown Toronto, Rexdale, Scarborough, Orangeville, Trenton, many more.
Partners include Gravity Affect, IMMNF, The Remix Project, Manifesto, JustBGraphic and GYC.


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Don't Have An Account? Create Your Account. It's Take Less Than A Minutes
Esclargies is the story of a return to the country, a need to find one's roots ... And that of century-old oaks overlooking the beautiful city of Rocamadour. We marvel at the beauty of nature and the play of light that filters through the trees of this typical Caussenarde parcel. This is why the name of the place evoking this atmosphere has been preserved: the Esclargies, "Esclarrèje" means in Occitan "beam of light". Echoing the environment, the stone and wood widely used for the construction of the hotel reflect the spirit of the place, a guarantee of our traditions and our memories. Les Esclargies is the story of a desire to share good times and the love of a region with our guests.
1 Rue Adrien Rebours
62 avenue de la Plage
17 rue Winston Churhill
Le Bourg
8 Boulevard Hébert
La rente
1 rue de Saverne
Col des Marrous


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Thanks to everyone who watched a video, sent a note of encouragement, and/or completed the homework in the YouTube comments thread this week. I can't believe this thing I've been thinking about for months is actually happening! In the past two weeks, I've had 3,000+ views of the series and that's a l-o-t for this nerdy middle-aged English teacher. Thanks for sticking with me, y'all. Let's go…
1. MUG Shot Monday (Mechanics, usage, and grammar proofreading practice):
Click here for a semester-long set of these MUG bell-ringer slides.
2. Words on Wednesday – SAT-level vocabulary:
Click here for a semester-long set of these vocabulary bell-ringer slides.
3. Freestyle Friday – How to annotate text with a close read/annotation model of Shakespeare's short poem, "Seven Ages of Man":
Click here for the free "How to Annotate" handout with bookmark.
Click here for more materials to teach Shakespeare's poem, "The Seven Ages of Man" (paid product).
Hope your week was great! Teach on, everyone.
Join the conversation! 2 Comments
Thank you, Laura, for the hard work you put into everything you do, including these fabulous videos. This one on annotation is especially good–I'm going to post a link to it for my students. It's a perfect introduction for early high school and a great refresher for those older students. I love how you model as you talk through the text. You could use this for a flipped class, too. Thank you, thank you!


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Pop Chords A-List Electric Guitarist
Guitar instrument
- • Easy to use rhythm guitar instrument for Reason
- • Play one-finger chord progressions
- • Full control over styles and sound
Add studio grade rhythm guitar to your music! Pop Chords A-list Electric Guitarist combines the creative freedom of working with a top-notch performer with the accessibility and ease of use of using audio loops. Play chord progressions and select your rhythms from your MIDI keyboard – it's both easy and inspiring to use.
As flexible as the real thing and as easy as simply dropping an audio loop into your track, A-list Electric Guitarist Pop Chords is like having a live guitar player with all the needed gear, always available at your fingertips. With jaw-dropping quality and a natural sound, this Rack Extension will deliver stellar results.
A solid rhythm guitar is the harmonic backbone of your song. Pop Chords comes with over 1300 guitar rhythms that cover more than 110 styles. Select your style and start playing. Switch between rhythms within the style by playing keys on the lower octaves. Explore alternate voicings and sound settings to get just the sound and rhythm you are after.
Pop, Rock, Funk and much more. Pop Chords sounds great in any musical setting. To get you started, it comes with more than 80 presets that combine style and sound settings.
Powered by UJAM
VersionReleased: 2016-08-29
DeveloperReason Studios


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For the more than 3.5 million people in Canada living with diabetes, constant management of diet and lifestyle isn't just good advice, it's a necessity. Most have Type 2 (adult onset) diabetes, in which the amount of insulin developed is insufficient or the body is resistant to its use. Alternately, approximately 10 percent have been diagnosed with Type 1 diabetes, an autoimmune disorder, characterized by an inability to produce any insulin at all.
Early symptoms of diabetes, especially Type 2, can include excessive thirst, increased urination, fatigue, blurred vision, tender gums, sores that are slow to heal and tingling in hands and feet. People who are overweight or obese are at an increased risk of contracting Type 2 diabetes.
Medical specialist and educator Dr. Ronald Goldenberg, a consultant endocrinologist affiliated with North York General Hospital, Toronto, and LMC Diabetes & Endocrinology in Thornhill, answers a number of questions about dealing with the chronic disease.
Q. What is the most effective treatment of diabetes?
A. Insulin is very important in the treatment of diabetes. It is the only treatment for Type 1 diabetes and is often necessary for people with Type 2 diabetes.
Q. Are there any side effects for patients taking medication containing insulin?
A. Unfortunately, while insulin is an excellent treatment for diabetes, one of the known side effects is weight gain. The increase is usually modest and differs from individual to individual, from as little as one kilogram up to several kilograms in some people. But, the bottom and top-line message that everyone needs to understand is that the overall benefits of insulin usually offset the drawback of weight gain.
Q. How can patients stop gaining weight when they are taking insulin?
A. Many things can be done to blunt or prevent weight gain. Behaviour modification is crucial. Most important are a healthy diet with calorie restrictions and regular exercise.
Now, two emerging treatment classes for Type 2 diabetics, called 'GLP-1 agonists' and 'SGLT-2 inhibitors' may promote modest weight loss. It has become more common to combine these medications with insulin when there is a concern about weight gain.
Q. Apart from the possibility of gaining weight, do people with diabetes have to deal with any other major issues in controlling their glucose levels?
A. Hypoglycemia — low blood sugar — is one of the biggest barriers to controlling blood sugar. Sometimes, this makes it difficult to increase the insulin dose or leads to people overeating to treat their hypoglycemia. On occasions, people deliberately take less insulin because of their hypoglycemia.
However, some of the newer insulin medications are associated with a low occurrence of hypoglycemia, so, although hypoglycemia is an even bigger problem than weight gain, it has lessened because of the availability of these medications.
Q. What other challenges do patients face and talk about?
A. The reality for people with diabetes is that they have to be thinking about their diabetes every hour of every day, because they are focusing on their food choices, their activities, monitoring their glucose level and adjusting their medications. Some people do suffer a lot of stress related to their diabetes management. It really is always top of mind for patients with this chronic disease. They have to live with it day after day for their entire lives.
In addition, they must undergo regular testing. The A1C blood test — the most important marker of glucose levels in the blood — is administered regularly to measure the average level over the past three months. The higher the A1C level, the greater the risk of developing diabetes and the poorer the control of blood sugar for people who already have diabetes. A number of seven percent or higher on two separate tests determines a diagnosis of diabetes.
Diabetes is a life changing diagnosis, but if patients pay attention to their lifestyle and monitor their glucose and medication, they can live long, healthy lives.
This story was created by Content Works, Postmedia's commercial content studio.


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By Sean Reifschneider Date 2013-03-04 23:37 Tags network, sean-reifschneider, ssh, tunnel
In the past I've used PPP over SSH to do simple network tunnels. This is not recommended for any serious networking, but last week I was doing some VoIP testing and wanted to isolate NAT on both ends from being the problem. You typically don't want a TCP tunnel for a VPN, but I just needed something simple for an hour of testing.
I found that SSH now has a "-w" option which will set up "tun" devices on either end and transport the traffic between them. If you say "ssh -w 0:0 hostname", it will set up a "tun0" on both ends. Then you just need to ifconfig the two tunnel endpoints. You can use the "LocalCommand" setting to do one ifconfig and the remote command to do the other, for example:
ssh -o PermitLocalCommand=yes \
-o LocalCommand="ifconfig tun0 192.168.0.1 netmask 255.255.255.252" \
-w 0:0 $HOSTNAME \
'ifconfig tun0 192.168.0.2 netmask 255.255.255.252; sleep 900000'
Note that on the server you will need to set "PermitTunnel yes" in /etc/ssh/sshd_config and restart SSH. This needs to run as root on both ends to build the tunnel interface.
It looks like this functionality is not exactly new, but I hadn't heard about it before. I tend to avoid tunneling over SSH, because TCP over TCP tends to react badly, so I haven't looked at it in probably a decade. But in this case I just needed something simple, and GRE tunneling would have been problematic because of NAT on both ends.comments powered by Disqus


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Business Service Provider
Service management is a field that is important in permitting a corporation to prioritize and handle business necessities in order that their revenues can go up, they can retain and satisfy their customers and their employees and also adopt new and emerging applied sciences to help them in growing their efficiency and lowering their prices. Enterprises that look for solutions via business consulting companies acquire by fast transformation in the areas of operations. This proxy enterprise Service created would have refrence in the Siebel Tools as well as in the Application aspect below Outbound Webservices. This may be the result of higher turnover versus lower morale, or as a result of your enterprise is growing exponentially quicker than you can rent. When it involves know-how, the service quality typically relates to the effective operation of various methods involved in the entire technique of coming up with a product.
Mike became president of Accenture Software in August 2014, the place he leads the organization's international business operations. Because they are within the enterprise of working with business plans they will have an unlimited community of economic intuitions and enterprise capital firms that they commonly work with which implies you do not have to go out and beat the streets looking for them. All the above talked about companies assist enterprise establish themselves firmly in their respective industries.
Our intensive vary of skilled providers, together with consulting, project administration, service management and operational providers, will allow you to get one of the best out of your ICT surroundings by guiding you through the digital transformation of your operation and by offering long-time period administration and assist. Hence a very good, environment friendly and fashionable service administration system is important to the working of any service enterprise. BSM, ITSM, and Service Management typically, are not a set of software program instruments or merchandise.
This team provides analytical and support services, including loan origination, underwriting capabilities, credit danger management functions and mortgage servicing assist throughout multiple industrial asset courses. Business service is a broad term encompassing an array of industries serving the wants of company, customers, and citizens.
However, if I move within the payload instantly, the Proxy service will encode the question string first. For help registering your service, contact your companion or the Small Business Support Center. If that is your first expertise ever, then you can all the time be very careful about discovering the standard of their companies first. For business homeowners, Pavilion provides the most complete and professional service obtainable.


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Reality Czechs: A wonderful weekend at Červená voda (Red Water).
It's a new resort – only 1 fast quad seat chair with warmed seat,
but 2 beautiful 2 km runs.
Good snow but very, very cold. Yesterday the temperature was
-12C (the App said 'seems like -19C') on the first day. Today was
only -10C but it seemed colder.
And the best thing is it's only a 2hr drive from Brno and no Hotham ridges or hairpins. Love it.


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My first experience with the educational services of the University Computer Centre
I have always had an affinity towards studying at Turmbau (B-Bau/ Rühlmann-Bau at Reichenhainerstraße 70). Ever since my best friend introduced me to the computer pools in the first year of my Bachelor's, I have been enjoying the comfort of working on the fast and well-equipped university PCs. Apart from the PC pools, the examination office, several faculty offices and the 'holy' coffee vending machine, Turmbau is also home of one of the sections of the University Computer Centre URZ (Universitätsrechenzentrum). The centre is well-known to everyone who has a university account, and it used to be a popular spot for depositing money on your PaperCut printing account before the launching of new dedicated machines.Of course, the centre has not become less needed, as it has continued working on maintaining the university PCs and Internet, and providing numerous other services. Each semester the University Computer Centre offers free IT courses in various areas: from programming with Python, to image editing with GIMP, to writing of research works with Word and LaTeX. The classes are usually instructed in German and the registration takes place on OPAL. I always used to pass by the posters with the offered courses, yet it was only last month that I decided to sign up for one of them: Programming with Python for beginners.
I know this is not the most widely applicable choice for an English major, yet after we were introduced to R and RStudio in our Qualitative and Quantitative Methods in my Linguistics seminar, I became interested in tools relevant for statistical modelling. The "beginner" level of the URZ course was also very attractive alongside the reassuring "no previous Python knowledge required" note. The two-day block course (4 teaching units) did not disappoint. As promised, it started from the very basics and gradually involved more complex operations. The lecturer, Mr Holger Trapp, provided us with a large number of course materials and reference websites. He gave detailed explanations, compared certain functions to other functions in Python and to other programming languages, and was always eager to assist students individually. Being instructed in German on the usage of certain software was a new experience for me, and it required some additional concentration, but the course structure and presentation made it easy to follow. In the end, I know that I will probably not become a professional Python programmer, yet the introductory course helped me to not fear the foreign language. It also helped me to not be afraid of the plain interface of the Linux terminal. Having studied mainly natural languages until now, it was interesting to see how a computer language syntax behaves. I left the "Programming with Python" course with a new perspective on logical thinking and some inspiration to try the numerous applications of Python on my own.
IT skills are essential, yet time-consuming to develop. The course selection by our university's Computer Centre has the advantage of providing free interactive live instruction, which may not be the case for many online courses. It can give you a head start in some of the major software solutions and open great opportunities for your study and career.
Dare to explore!
Wishing you a wonderful holiday season!
(Master English & American Studies, 3rd semester)


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The purpose of this study was to compare weightbearing radiographs with histologic cartilage evaluation in a rabbit meniscectomy model of the early stage of osteoarthrosis. Fifteen rabbits had a medial meniscectomy performed in one knee and a sham operation in the other knee. Five rabbits each were sacrificed at 13, 25, and 40 weeks after surgery. Radiographic joint space width and histologic cartilage changes of the medial knee compartment were quantified. Five nonoperated knees and five knees in which the meniscus had been removed immediately before the evaluations served as control specimens. Overall, the joint space of the peripheral part of the medial knee compartment was narrower in knees operated on for meniscus removal than in sham-operated knees (P < 0.003). In the knees with the meniscus removed, more cartilage changes were seen at the joint surface area of contact on radiographs than in the sham-operated knees (P < 0.0015). Indeed, the area of contact had cartilage changes similar to those in the whole medial compartment. However, there was no correlation between the degree of histologic cartilage change and the corresponding joint space measurements. Joint space width as measured on weightbearing radiographs is reduced after meniscectomy in the rabbit, but it does not reflect the degree of cartilage damage of the loaded joint surfaces in early stages of osteoarthrosis.
Post-traumatic osteoarthrosis develops after intraarticular injuries. It is a disease, which affects both articular cartilage and subchondral bone, and progresses over 10-20 years. Irreversible damage has often occurred by the time clinical diagnosis is possible. More knowledge about the early phase of the disease might yield measures to detect and delay or even prevent progression. This thesis evaluates changes in articular cartilage and subchondral bone at an early stage of post-traumatic osteoarthrosis.
Simultaneous changes in articular cartilage and subchondral bone were evaluated 3 to 40 weeks post-operatively in a rabbit meniscectomy model for post-traumatic osteoarthrosis. Rabbits were meniscectomized in the right knee and sham-operated in the left knee. Osteoarthrotic cartilage changes were evaluated by histology. Changes in the subchondral bone were evaluated by histology, scintimetry and dual-energy X-ray absorptiometry (DEXA). Joint space narrowing, and its utility as diagnostic tool at early stages of osteoarthrosis, was assessed with weight-bearing radiographs. The prognostic value of transforming growth factor-ßI (TGF-ß1) and proteoglycan fragment concentrations in the joint fluid at an early stage was also assessed.
We found slight cartilage changes and an increased metabolic activity in the subchondral bone as early as 3 weeks after meniscectomy. However, sham-operated knees displayed similar changes, although to a lesser degree. Cartilage fibrillation progressed at areas of high load within the meniscectomized knee joint. The subchondral bone showed a general response such as high scintimetric activity 3 weeks after surgery, and a decreased bone mineral density at later time points. Local adaptation in areas of high load within the subchondral bone was also seen. There was an increased osteoid content at the border between the cancellous bone and the marrow cavity already 3 weeks after meniscectomy, and at 13 weeks the subchondral bone plate was thickened. This thickening of the bone plate persisted up to 40 weeks. Joint space narrowing occurred after removal of the meniscus, but weight-bearing radiographs were not sensitive enough to measure early cartilage changes. Increased concentration of TGF-ß1 in the joint fluid at 3 weeks after surgery was associated with a higher degree of histological osteoarthrotic changes at a later time point.
Simultaneous changes in both cartilage and bone were apparent already 3 weeks after surgery, indicating that both tissues are involved from a very early stage. The localisation of cartilage changes illustrates that mechanical consequences of meniscectomy play a crucial role in progression of the disease. Surgical trauma resulted in increased release of TGF-ß1 at 3 weeks after surgery. This was found to be indicative for the severity of later osteoarthrosis. Thus, factors solely associated with the surgical trauma may also be important for the progression of osteoarthrosis.


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You Write What You Read
My goal this year is to read a good short story every day. I firmly believe the quality of your writing is only as good as the stories you read. The brain is a machine and when you read, … Continue reading
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Rev. Kolleen Klemmedson is United Methodist clergy serving here as Administrator and Spiritual Life Director. This means everything from communications and bookkeeping to planning worship and teaching Bible Studies as well as working with church leaders. Because we are without an installed pastor, Kolleen also fills our pulpit on Sundays and officiates the sacraments.
Jon Ryner is our Church Musician. He contributes hymns, classical, gospel, contemporary and improvised renditions at the pipe organ and piano.
Mike Niles, a member of our congregation, is Maintenance Superintendent for our Building and Grounds Team caring for boilers, elevator, plumbing, even mechanical aspects of the organ and so much more. In addition Mike volunteers in many tech areas of the church and chairs Personnel.
Karla Trude is our newest staff member as Administrative Assistant. She will be taking on some of the office work for our Administrator. She has experience as a Church Secretary and in Accounting.


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|Hawaiian Airlines Provides Daily Flights
Air Travel News
Thursday, July 28, 2011
Hawaiian Airlines will be escalating its service from five flights a week to daily year-round nonstop flights connecting Sydney and Honolulu from December 14.
An increase in demand from April's peak season guided the carrier to enhance its flight departure ex Sydney from four days per week to daily, due to aircraft availability. The airline has decided to continue this service from 03 August until 13 December, before commencing year-round daily service on 14 December.
Hawaiian Airlines senior vice president of marketing and sales Glenn Taniguchi stated that Australians are increasingly finding immense value in Hawaii vacations, and demand for their services has never been greater. He also added that the arrival of another aircraft later this year will allow them to meet the increased demand commencing in December.
Labels: Flights, Hawaiian Airlines
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Detaching from an old flame or past friendship can be difficult for various reasons. I'll speak from my perspective and as you read, think about whether or not you've experienced the emotional wreckage of not being able to let go. After a breakup it is important to let go and live.
Every issue I had in my relationship, I held myself accountable. After all, it is my responsibility to practice better discernment when choosing partners, because it is my time and effort that will be invested into this person.
My ex attached himself to each aspect of my life from sharing common interests to even volunteering at my job. In the two years we were together, he had become fiercely interwoven into my time, energy and space.
When dealing with a hard break up, there are times where we are quick to pick up the victim card and convince ourselves why our exes deserve to be drowned in gasoline and set on fire, which, quite honestly, hinders any kind of emotional healing.
We want to forget all the good moments we shared with this person and emphasize the times they didn't live up to the expectations we had for them. We do not realize the torment we subject ourselves to by not appreciating the lesson learned from our past partners and in turn, we stunt our own growth.
It is not an easy task to detach ourselves from people who once made us happy. We want to forget how happy they made us in the time we spent together, foolishly thinking that will make us forget we once LOVED them.
There is nothing wrong with loving someone who, once upon a time, loved you, too. You only punish yourself by filling your heart with regret.
Let go, and live. Ask yourself, what did I learn from this experience?
Pull the GOOD things from the memories of that relationship and reflect on the ways the relationship introduced you to new things you never thought you'd enjoy. The music you learned about. The new recipes your learned. The books you read.
The time spent with lovers from your past were times you needed to learn and expand that of which you thought you already knew.
And FORGIVE!
Forgiveness of your ex matters, but forgiveness of YOURSELF matters just as much, if not more.
I still find myself blaming me for what happened towards the end of my last connection. My responsibility, as a partner, is to love, support, and be the peace of my lover, which is what I did. You cannot blame yourself for how someone else receives the good you give to them. At the end of the day, how they utilize your love is up to them and is a reflection of how they see themselves.
Love DOES NOT HURT.
We just find ourselves loving people who have never truly been loved before. There is NO shame in loving someone who is broken because in a world where so many of us have lived through situations that made us feel replaceable, the ability to treat someone as if they matter most is a sign of true strength. See yourself as a being of love. And forgive yourself.
Learn the lessons life has brought to you and release ALL which no longer serves you. You are worth the peace.
And don't forget, after a breakup it is important to let go and live.
We are here if you want to schedule a discovery call


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|January 1, 1705
|Indian Slaves, Colonial south, Native Americans
|"HIST 3550, American Environmental History," Auburn University
|No votes.
By 1705 the Native American population of Virginia had taken a hit from disease and war from the new European settlers. The remaining population had a harder way of life due to the introduction of English settlers and them "having taken away a great part of their Country, and consequently made every thing less plenty amongst them." Many tribes like the Kiequotank, the Matomkin, and the Matchopungo, were almost wiped out completely and had only a few men left. Other tribes such as the Gingoteque and the Wyanoke joined other tribes to survive. The largest Accomac town was the Gangascoe, also known as the Gingaskins, in Northampton.
Northampton also had a significant population of freed African Slaves which helped maintain the population of the Gingaskins. Although English laws were introduced to grow the divide between freed blacks and poor whites, the English were ultimately unable to stop socialization between Natives and Africans in the colonies. By the time Virginia decided that Natives could only be enslaved for twelve years -- instead of the life sentence they had previously shared with Africans -- a substantial population of mixed Native and African Slaves had already developed. Even when Native people bought African slaves, they were not treated with the kind of dehumanization practices that the Europeans had. Many former slaves even married into the Native tribe, or were adopted by their captors. Because both oppressed populations felt a sort of informal alliance against the Europeans it was common for the two to intermarry and live peacefully amongst one another.
In Northampton the mixed-race population grew so significant that in 1787 white people in the area filed a petition to the General Assembly requesting that the Gingaskins have their 650 acre reservation taken away and given to white citizens on the grounds that no "real" Natives remained. In 1813, the Gingaskin reservation became the first to be terminated. Most of the Gingaskin remained on the land until a majority were driven off due to backlash from the Nat Turner Slave Rebellion. Afterwards most moved north, but the remainder married into the local black community, where they left a small imprint through oral traditions.


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Looking for a new centrepiece for your studio? Or perhaps you feel that something is missing from your production workflow? It's time to reconsider how you create music and explore the many ways Arturia's analogue beat-machine, DrumBrute, can bring unbridled creative expression.
We live in a time where nearly everything we think we need is available on tap and when it comes to music production, that tap is usually a software-based one. DAWs come jam-packed with so much content, that you may feel like you'll never need to leave the comfort of your laptop. There are more sample pack services than the eye can see and pretty much every conceivable genre is covered. When it comes to plugins, be they instruments or effects, you are catered for for at least two lifetimes.
Read more: Arturia DrumBrute Impact
The question is, are the endless options that computer-based music presents us actually making it harder to finish our tracks?
If this question resonates with you then read on, as we think, embracing a hardware-centric workflow has the potential to turn your studio into an unstoppable creative machine - and you can still involve your DAW if you wish!
The starting point here is letting go of what you feel is the core of your studio setup. Let's for one moment abolish the thought that the DAW is the centre of everything, but instead merely one tool in a larger arsenal of creative tools. Consider now that there is a huge number of outboard tools that can offer you instant, tactile feedback, and by their very nature force you to make quick decisions and move on.
Hardware is where it's at and we're lucky to live in a time where the tools to create a hardware jamming collection are more affordable and accessible than ever. Sub £200 noise-makers are a 'thing' and they're really useful too, not just toys, and we've not even touched on the second-hand market. Think of the weird and wonderful devices, and outboard mixing desks that can be had for a song, since so many musicians have moved to entirely in-the-box workflows .
The trick first , though, is how to get everything singing and dancing along to the same tune, and having enough equipment to make a truly full-sounding track. With hardware comes, usually, two options of control: MIDI or CV, so you are going to need to find something that can ideally operate in both analogue and digital realms. And to make a full track, we're going to go out there and say you are going to want percussion in there! This is where DrumBrute comes into the fore. At this point, we could tell you that pretty much any hardware drum machine is the perfect rhythmical foundation for your tracks, but with DrumBrute there is so much more.
Arturia's flagship analogue beat-maker, while rammed with 17 analogue voices (based on classic sounds, more on this later), also contains a very powerful rhythm sequencer that has the power to connect to pretty much anything you can imagine; using USB, MIDI and analogue clock. You can clock the arpeggiator inputs of ancient synths, you can sync to a tabletop of Korg's ever-growing Volca range, or you can sync to Arturia's very own BeatStep Pro (which in turn will perfectly sequence two MIDI or Analogue synths), all via DrumBrute's MIDI and Clock inputs. with USB, you can connect to your laptop and DAW of choice for a fully integrated hybrid system.
Once you're connected then the real fun can begin. With a bountiful 17 lanes of MIDI sequencing, you can use DrumBrute's physical, immediate interface to sequence your own samples, which could be on your DAW (with the screen turned off, perhaps?) or even an old MIDI hardware sampler (some models are going for next to nothing second hand now) if you're looking for a more crunchy, lo-fi vibe. You can then take advantage of DrumBrute's large pads for live performance, and it's also worth noting that each MIDI lane is capable of spitting out sequences of individual lengths, creating fascinating, complex polyrhythms that phase in and out of one another over time.
While we're on the subject of interesting rhythms , you can quickly jam in rolls, with the record and roller functions, dial in flams per-step, slip the timing of individual hits per-step by holding a note and turning the Swing dial for perfectly crafted grooves, done intuitively and quickly with a real physical interface. Once your patterns are created, you can use your DAW as a 'tape machine' to record real-time jams, utilising DrumBrute's mute-group functionality to expertly fly in build-ups and breakdowns.
The in sound from way out
So far, DrumBrute has opened up a ton of possibilities as a hub for your production workflow just merely as a sequencer and we haven't even got stuck into its onboard sounds. This is where things can get really interesting.
You'd be forgiven into taking DrumBrute's sound at face value. You've probably seen countless YouTube videos explaining what it does and how it sounds and on the basis of that, formed your own opinions on what it can do for you. However, this is just the start - as DrumBrute has multiple outputs allowing sounds to be processed individually. Think of the tone of the machine simply as a blank canvas, you can easily route each drum sound to whatever sound processor you happen to have lying around. And ahead of you lies a world of sound design.
You've no doubt bought the odd effects pedals in your time. Now is their time to shine, no matter how cheap and nasty they may be. Think of DrumBrute's sounds much like you would an electric guitar. You wouldn't run an electric guitar straight into a desk for instance. You'll always want to add colour with an amplifier and effects, to make the sound your own. DrumBrute is very much the same, having been voiced similar to the classic drum machines of old, the sounds are instantly recognisable. Look to those old stompboxes as a way to mould these into a sound that is uniquely yours, be it an old overdrive pedal on the bass-drum, or a chorus on the hats output, or even a cheap '90s rackmount reverb on the claps.
Don't worry if you haven't any outboard effects - since you can easily record individual tracks into your DAW and into any one of the countless bundled plugins at your disposal. Of course, given our hardware philosophy here, we'd definitely recommend thinking about getting an old mixing desk with the pedals all connected to the Aux Sends, for dub-style mixdowns!
So there we have it, a DrumBrute could just be the thing that knits together your hardware jamming rig. It certainly isn't just your average drum machine, it's also a sequencing, sample and creative audio- triggering powerhouse, that also happens to have 17 tweakable classic drum tones onboard you can shape into a sound all your own. If you allow it, it will force you into unearthing new levels of creativity in your productions, and you'll be doing it intuitively, relying on your ears and your timing - rather than just staring at a screen for hours and hours on end...
Learn more on the official DrumBrute page here.


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This POS system caters to every aspect of running your business in a smooth and practical manner.
As one of the leading retail POS systems in Australia, for over 38 years of experience for small businesses. We are very proud to announce that we have a complete solution for the hospitality! Cafe and Restaurant owners will love PosBrowser for Hospitality! We have spent years refining new features, especially for Cafes and Restaurants. Some of these include:
Order names / numbers on receipts
Kitchen / Barista receipt printer or bump touch screen.
Enhanced Split Bill functionality.
Extra 'notes' on items, such as "sugar", "soy milk", "half strength" etc, appear automatically on selected items.
Customer Loyalty built-in (e.g .Buy 6 Coffees, Get 7th Free!).
Mobile ordering with a Windows Tablet PC.
Cash Register
The PosBrowser Cash Register is loaded with features to speed up customer service and keep your customers coming back:
Easily customisable product buttons or menus
Integration with most EFTPOS systems
Multiple operators allow tracking of staff
Easy to configure Bar / Restaurant Tabs
"Quick Tender" buttons to speed up cash payments
Discounts, Refunds, etc can be allowed (or not) per staff member
Much More!!


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Exclusive: Three League One clubs keen on deal for Charlton winger
Charlton Athletic attacker Tariqe Fosu is a target for Oxford United, Lincoln City and Rotherham United.
The 23-year-old is on his way out of SE7 and there is League One interest in the shape of three clubs.
The Addicks have offered Fosu a contract extension to ensure they get compensation for the former Reading man. His current terms end on July 1.
It is no surprise that Oxford are in the mix for Fosu. He played his best football under Karl Robinson when he was in charge at Charlton.
But Fosu fell down the pecking order this season with Lee Bowyer in charge. His game time was minimal after the January addition of Jonny Williams.
The Wandsworth-born winger did not feature after the end of March.
In the 2017-18 season Fosu scored nine goals in 35 appearances for the Addicks, including a career-first senior hat-trick at Fleetwood Town.


text: This post was written by C. Forbes Tompkins and Christina DeConcini of the World Resources Institute (WRI). The post originally appeared on WRI's blog. News of California's epic drought continues to reverberate around the nation. Not only have millions of Californians been cut off from their usual water supply, but the drought is threatening the


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September 30, 2017
Office of the Secretary
U.S. Consumer Product Safety Commission
4330 East West Highway
Bethesda, MD 20814
Re: Request for Information on Potentially Reducing Regulatory Burdens Without Harming Consumers, Docket No. CPSC-2017-0029
These comments and information are provided by The Toy Association on behalf of its members in response to the Federal Register notice titled, "Request for Information on Potentially Reducing Regulatory Burdens Without Harming Consumers."
By way of background, The Toy Association™, Inc. represents more than 950 businesses – toy manufacturers, importers and retailers, as well as toy inventors, designers and testing labs – who are all involved in bringing safe and fun toys and games for children to market. Approximately 3 billion toys are sold in the U.S. each year, totaling $26 billion at retail, and our members account for approximately 90% of this market.
Toy safety is the top priority for the industry and our members have long been leaders in toy safety, dating back to the 1930s. Our efforts include leading the development of the first comprehensive toy safety standard (later adopted as ASTM F963, which in 2008 became a mandatory consumer product safety rule under CPSIA); the industry continues to provide technical input and actively participate in the ongoing review of this "living" standard today, to keep pace with innovation and potential emerging issues. The Toy Association and its members work with government officials, consumer groups, and industry leaders on ongoing programs to ensure safe play.
Reducing regulatory burdens that do not advance toy safety, particularly those stemming from unnecessary and excessive third-party testing requirements, while still ensuring toy safety, has been a priority for The Toy Association and its members for many years. We have provided input and data on this issue to the agency on several previous occasions and we appreciate the efforts CPSC has undertaken to reduce these unnecessary and/or redundant testing burdens. Our comments herein lay out our suggestions for reducing testing burdens, as well as reducing overall regulatory burdens on toy companies that do not contribute to consumer safety.
Summary of Requests for Regulatory Burden Reduction
The Toy Association and our members submit the following as potential ways to reduce regulatory burdens on toy manufacturers:
Continue to Review Materials for CPSIA Compliance
The Toy Association has submitted comments and data to CPSC on numerous occasions urging the testing exemption of certain materials that consistently comply with CPSIA mandated limits. We thank the agency for its most recent final rule exempting seven different plastics from expensive phthalate testing. This exemption provided long-awaited and much-needed relief for the toy industry – particularly small toy companies. We encourage CPSC to continue this momentum and this effective path forward, by reviewing additional materials for compliance and potential exemption. Many materials currently used by the industry are strongly believed to be compliant, as we commented in a similar request for information to reduce testing burdens in 2014.1 As the agency looks to the next set of materials to exempt, we encourage as a first step that CPSC staff review those plastics already exempt from phthalate testing, for consideration of a possible exemption from heavy metals testing as well.
Furthermore, thanks to additional funding from Congress, the agency commissioned several studies on the presence of phthalates and heavy metals in additional plastic materials,2 manufactured wood3 and textiles4. Based on the positive results of these studies, along with the data The Toy Association has previously submitted to the agency, we strongly urge CPSC to move quickly to develop rules exempting testing of materials demonstrated to be highly likely to comply with CPSIA mandated limits. Continuing to review materials potentially exempting them from third party testing is a great way to reduce the burden on the regulated community.
Duplicative Testing by Retailers
The predominant issue Toy Association members face regarding third party testing is that far too often, multiple retailers require third party testing be conducted by specific testing facilities. As a result, manufacturers must conduct multiple third party tests and use separate third party testing laboratories to satisfy retail customers' requirements on a single product. Moreover, retailers have very specific periodic testing requirements – requirements that are often far more stringent than those required in 16 CFR 1107, the "Testing and Labeling Pertaining to Product Certification" regulation.
The Toy Association is on record, by its Counsel, requesting that the Commission clearly and expressly advise retailers that there is no preference accorded to one CPSC-accredited laboratory over another. We understand the agency has stated in the past that lab preferences for retailers and manufacturers is a contract negotiation point. However, there is probably no single action that the Commission could undertake which would have a greater impact in reducing testing costs, than to discourage this duplicative testing by making clear that it is unnecessary, diverts resources from more productive safety efforts and adds cost to products without improving safety.
One company provided us the following example:
I have a product sold at Major Retailer A, Retailer B and Retailer A's Canadian location as well. The following testing is required:
Essentially the product will be tested 6 times per year because Retailers A and B and Retailer A's Canadian location require testing every 6 months. The redundancy in this situation is only magnified by the fact that Retailer B uses Test Lab A for certain toy categories but will not accept test reports from Test Lab A for others.
Another example provided by a member was when the company had to retest for the physical and mechanical portions of ASTM F963 because the retailer would not accept their 11-day old test report from an alternate CPSC accepted laboratory. Nor would the retailer accept the valid component test reports. This additional testing cost the company over $1,000 on just one product. Urging retailers to accept valid test reports from any CPSC accepted lab could greatly reduce the testing cost burden on toy manufacturers.
Mutual Recognition of Substantially Equivalent Standards
The Toy Association has long advocated for greater alignment of international product safety standards. The most effective and efficient way for a company to run a quality control program is to establish harmonized product safety standards consistent with all markets in which they sell/plan to sell and comply with those. Unfortunately, this is not an easy task. Test methods, labeling requirements and standards themselves may vary from jurisdiction to jurisdiction.
We appreciate CPSC's efforts to work with international governments to streamline regulations. Indeed, in 2012 CPSC and its counterpart Health Canada each indicated interest in aligned standards, using the ASTM F963 standard and an effort is underway with interested stakeholders to identify and propose areas for potential alignment. In another example, we appreciate the CPSC's role in explaining to the Kazak government the effectiveness of U.S. age grading requirements. We are aligned in our common interest to provide safe products and appreciate CPSC's support of alignment efforts. We encourage the agency to become even more involved to help identify opportunities for alignment and to advance such efforts forward.
In the meantime, while we work for the broader goal of alignment of international product safety standards, the CPSC can clarify to the regulated community that, in situations where international standards are identical, provide comparable levels of protection, and/or compliance with U.S. standards can be determined mathematically or scientifically from results of testing for compliance with international standards, third party testing for an international standard would satisfy third party testing requirements for the U.S. counterpart. Simply communicating this message publicly will greatly reduce the number of redundant tests a manufacturer must conduct should the product be sold both domestically and internationally.
We also recommend CPSC consider incorporating language into 16 CFR 1107, the testing and certification rule, similar to 16 CFR 1610.40, "Use of alternate apparatus, procedures, or criteria for tests for guaranty purposes." The section grants companies the ability to rely on alternative test procedures to demonstrate compliance with the underlying standard provided that the test procedure used is as stringent as or more stringent than the test procedure in the standard itself. Adoption of this language would alleviate many of the issues companies face in having to comply with multiple, similar (if not identical) regulations. Furthermore, if CPSC were to adopt this language, the agency would not have to go through and compare various product safety standards and test methods to determine whether compliance with one denotes compliance with another.
Chemical Screening Tools
Like CPSC, many manufacturers have invested significant resources into alternative testing technology like XRF and HDXRF for heavy metals and FTIR for phthalates. As CPSC has recognized, and endorsed through its support of HDXRF testing being included in ASTM F963-16, these tools can be a more effective and efficient method of screening. While not a perfect testing tool, many manufacturers will include the use of screening via XRF (and other alternative testing methods) into their own quality control programs. We ask that CPSC continue to look at the effectiveness of alternative testing tools and update test standards as appropriate. The use of non-destructive screening testing techniques is much preferable to companies as they are generally quicker and more cost effective.
With regards to FTIR technology, we would urge CPSC to consider this technology a screening method. While not ripe for an acceptable alternative to the current method, it is a promising technology that can quickly determine with an acceptable degree of accuracy if any of the banned phthalates are present simply by placing the apparatus on the plasticized part with an acceptable degree of accuracy. The current technology cannot yet assess parts-per-million with a high degree of accuracy. However, it can be a time and resource saving option to avoid sample preparation, extraction and analysis that requires cutting pieces of the plasticized part and dissolving the sample in a chemical mixture, followed by Gas Chromatography-Mass Spectrometry (GC-MS) analysis, which is the current expensive and time-consuming method required. Allowing FTIR, and future similar technologies, to be used as a screening tool could drastically reduce testing cost and burdens on the regulated community.
Targeting of Toys at U.S. Ports of Entry
The Toy Association remains supportive of CPSC's increased enforcement of unsafe products at the ports. However, The Toy Association's members still struggle with shipments being stopped and detained repeatedly, often for extended periods of time, and then ultimately released without any finding of fault, or in some cases without any examination taking place. Because toys are highly regulated, and mostly imported under a single HTS classification, Chapter 95, toys are targeted more frequently than many other products regulated by CPSC. Since the bulk of toy companies are small businesses, this disproportionate targeting has an outsized impact on their ability to meet business obligations. Detention and examination costs, unhappy customers, missed sales opportunities and cancelled orders are just some of the issues our members have reported.
One suggestion we have previously raised is to allow importers to sample detained shipments for testing by a CPSC-accredited non-governmental laboratory to expedite its handling, similar to the process currently allowed by other regulators. For example, the Food and Drug Administration (FDA), despite having multiple agency-operated regional laboratories, allows importers of some goods such as ceramic tableware to have detained products tested at a private laboratory to obtain a quicker result.
As CPSC import staff continue to increase communications with importers, we hope that the ongoing dialogue lowers the importer's risk profile and builds the basis for a "trusted trader"-like program (a "trusted trader light," if you will) which would reduce the number of inspections an importer faces. However, any such program should be accessible to large and small companies. As the agency is well aware, joining the Customs and Border Protection (CBP) Trusted Trader program (or even the CTPAT program) is very costly, time consuming and out of reach for many companies, especially small businesses. We envision those participating in the "trusted trader light" program would be companies willing to go through some extra safety checks to enable an easier entry process. The trusted trader program should also benefit participants by being subject to fewer data requests. Employing a "trusted trader light" program could decrease the work load for CPSC while at the same time increasing the accuracy rate for identifying violative products. This will not only decrease a regulatory burden on industry, but simultaneously free up resources the agency could be using on other safety programs.
Reconsider e-Filing of Certificates of Compliance
We would urge CPSC to seek an alternate approach to requiring that all certificates of compliance be filed electronically upon entry into the U.S. Under the current thinking and pilot program model, the amount of time a company will need to dedicate to enter certificate information would be extremely costly, with very little safety benefit seen by consumers.
As the agency ramps up its participation in the ACE single window program, it is important to consider the amount of time estimated by staff to submit the necessary information for one product. According to the April 2017 report5 issued on the Alpha e-filing pilot program, it took participants 10 hours to retrieve all the necessary information, then another 10-15 hours per product to manually enter it into the system. This is not an insignificant amount of time, and when you consider that the toy industry is also a fast moving and ever-changing industry with new products being introduced every year, sometimes every season, the burden increases substantially.
Also, since publication of the draft Section 1110 rule in 2013, companies have begun developing their own systems, unique to their specific needs and technological capabilities. Attempting a one size fits all approach to filing certificates of compliance is not feasible. Certifications for toys and other regulated products are required by the CPSIA, however, to the best of our knowledge the current system of providing the certificate within 24 hours of a request has worked well, and with much less burden on the regulated community. We would urge CPSC to maintain this current practice into the future, and potentially codify it into regulation to provide certainty to importers.
Defer to EPA Efforts on Flame Retardants
The Toy Association was disappointed to learn CPSC voted to grant the petition to ban an entire class of flame retardants in children's products, mattresses, upholstered furniture and electronic casings. We completely respect CPSC's authority to regulate chemical hazards in consumer products under the Federal Hazardous Substances Act (FHSA). However, we feel that EPA may be best suited to evaluate this class of chemicals. With the recent passage of an updated Toxic Substances Control Act (TSCA) last summer, EPA has new authority to review chemicals, including this class of flame retardants, and is required to do so under very specific and tight timelines. To consider banning an entire class of chemicals using the required FHSA mandates will take years and many resources away from staff that could be used towards other more beneficial safety programs.
Under TSCA section 6, EPA is required to give high priority designations, and thus a thorough risk evaluation, to 90 chemicals listed in the 2014 Work Plan,6 which includes many of the flame retardants mentioned in the petition. As such, EPA already has a statutory mandate to review these chemicals. To have CPSC also review them for safety is redundant and goes against Executive Order 137717 which calls for the government to reduce regulatory burdens and not require duplicative requirements on the regulated community. An alternative option would be for CPSC to work with EPA as it evaluates these chemicals, even suggesting to EPA that they review flame retardants in their next batch of evaluations. Once EPA performs its risk evaluation, CPSC could then develop a regulation specific to their use in consumer products based on the results of the review.
We appreciate CPSC giving us the opportunity to provide feedback on ways to reduce the overall regulatory burden on industry. We hope to be an ongoing resource and partner as the agency looks to more effectively lessen the negative impact of redundant testing on the toy industry and others. Toy safety is the number one priority for the toy industry and we fully support efforts to ensure product safety, while reducing unnecessary and costly third party testing and over reaching regulations that do not improve safety.
Thank you again for your consideration. If you would like to follow up with us, please contact Autumn Moore, Manager of Standards and Regulatory Affairs, at firstname.lastname@example.com or 202.459.0350.
Stephen Pasierb
President & CEO
1 CPSC Workshop on Potential Ways to Reduce Third Party Testing Costs Through Determinations Consistent With Assuring Compliance, Comment Request [Docket No. CPSC-2011-0081], comments submitted by The Toy Association, formerly known as the Toy Industry Association found on September 23, 2017 here: https://www.regulations.gov/document?D=CPSC-2011-0081-0061
2 Exposure Assessment: Potential for the Presence of Phthalates in Specified Materials at Concentrations Above 0.1 Percent published in August of 2016 and found on September 23, 2017 here: https://www.cpsc.gov/s3fs-public/ThePotentialforPhthalatesinSelectedPlastics.pdf
3 Final Report for CPSC Task 14 published April 2016 and found on September 23, 2017 here: https://www.cpsc.gov/s3fs-public/ManufacturedWoodsTERATask14Report.pdf
4 Exposure Assessment: Potential for the Presence of Phthalates and Other Specified Elements in Undyed Manufactured Fibers and their Colorants, published October 2016 and found September 23, 2017 here: https://www.cpsc.gov/s3fs-public/TERA%20Task17%20Report%20Phthalates%20and%20ASTM%20Elements%20in%20Manufactured%20Fibers.pdf
5 eFiling Alpha Pilot Assessment and CPSC Staff's Recommendations for eFiling Beta Pilot, found on September 23, 2017 at: https://www.cpsc.gov/s3fs-public/eFiling%20Alpha%20Pilot%20Evaluation%20Report%20-%20May%2024%202017.pdf?JNhQrIi0FpoDjoZSTmpZ7_XRof.cNiO_
6 TSCA Work Plan for Chemical Assessment: 2014 Update found September 23, 2017 here: https://www.epa.gov/sites/production/files/2015-01/documents/tsca_work_plan_chemicals_2014_update-final.pdf
7 Executive Order 13771: Reducing Regulation and Controlling Regulatory Costs, issued January 30, 2017 and found on September 12, 2017 here: https://www.whitehouse.gov/presidential-actions/presidential-executive-order-reducing-regulation-controlling-regulatory-costs/


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Panel System
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Contemporary style panel system. Two Seats. Dimension: 47"W x 47"D x 29.5"H (120CM x 120CM x 75CM ) * Professional Assembly Required * Simple instruction ..$979.00
Contemporary style panel system. Box/box/file cabinet, are not included in the price Dimensions: 60"W×60''D×29.5''H / 153cm x 76cm x 75cm(as shown on picture) Color: Espresso Option with pedestal: 2-drawers : $150.00 3-drawers: $195.00 Shipping Info: shipped in 6 cartons ..$849.00
Contemporary style panel system. Four Seats. Dimension: 94.5"W x 47"D x 29.5"H (240CM x 120CM x 75CM ) * Professional Assembly Required ..$1,899.00
Complete package Includes four 65"workstations Classic style panel system with higher partitions. Dimensions: 65"W×65"W×65"H per unit. Height from floor to desk surface is 28.75" Box/Box/File cabinet &nbs..$4,298.00
includes three 66"workstations. Dimensions:66"W x 66"D x 66"H Color: Grey ..$3,788.00
Complete package,includes four 60" workstations Dimensions: 60"W×30"D×48"H. Height from floor to desk surface is 29". Color:Grey Pedestal:B/B/F * Assembly Required ..$2,029.00
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Mountain State Tile
Mountain State Tile is a local Salt Lake City area family owned business that brings over 3 generations of know-how to the table. Since our beginning, we have always held customer service and unsurpassed quality as our highest priority. We have become known as a leading tile installation company in the Salt Lake City, Utah area. We are the tile installation company Salt Lake City area homeowners and businesses have come to count on for timely work. We employ our own tile installers and craftsmen, and we can control the tiling installation process. Installing floor tile in Salt Lake City has never been easier, or done at such a high quality, which is why we are the tile contractors of choice for Salt Lake City, Sandy, Draper, West Valley City, West Jordan, South Jordan, Park City and all other surrounding area residencies and businesses. Protect yourself from faulty tile work by hiring top quality tile contractors for your floor tile and tile repair projects.
Tile Installers Salt Lake City Area
At Mountain State Tile we specialize in tile installation in Salt Lake City and surrounding areas. We are a family owned and operated small business, and we understand the value of our customers and know that your home is not only where you live, but also an investment as well. We provide all of our customers free in-home estimates with no haggle pricing. We know that there are a lot of different companies that offer the same service as we do, but we stand out from the pack by coming into your home and evaluating your ceramic tile installation requirements or any other form of tile or natural stone needs and providing a written firm estimate for all of your tile project needs. We are high quality installers of these materials – ceramic, marble, travertine, granite, glass, limestone, porcelain, quarry and mosaic tile. We furnish, fabricate, cut, clean, polish, seal and repair all of these materials. We also install granite, marble and many other types of stone countertops. We are a family business, and we personally do all of our installations and take real pride in it. There are no other tile contractors in the Salt Lake City area with generations of experience on their side. We provide our tile installation services in Salt Lake City and the surrounding areas. Please give us a call for a free installation estimate.
- Ceramic Tile
- Travertine
- Porcelain Tile
- Marble
- Granite
- Mosaic Tile
- Glass Mosaic
- Terracotta
- Slate Tile
- Marble
Ceramic Tile Installation Specialists
Our Salt Lake City area tile installer experts will review with you all of the various tile options. The best part is you don't have to feel like you need to make a decision on the spot when we are providing the estimate. We want you to think it over for as long as you would like, then after you make your decision, give us a call. We here at Mountain State Tile don't employ any sales tactics, as most companies do to get you to sign on the dotted line. The price you receive from us will be a firm, no haggle price. Mountain State Tile is known throughout Salt Lake City, West Valley City, West Jordan, Sandy, Draper, Millcreek, South Jordan, Park City and all other Salt Lake City, Utah surrounding areas. As friendly and professional tile installers, we pride ourselves on a high level of quality and customer satisfaction, achieved through our meticulous workmanship standards and care for your property. It is the finishing touches and our attention to detail that makes us who we are.
Pavers Salt Lake City
Traditional concrete, asphalt or gravel driveways pale in comparison to the beauty of brick pavers or concrete pavers. Concrete pavers come in a wide variety of surface finishes, colors, and shapes, as well as laying patterns to compliment the architectural style of your home. Mountain State Tile is at the forefront of interlocking concrete brick pavers and hardscape installations. We also specialize in all phases of decorative borders (curbs and edging), landscape, masonry – outdoor living from fire pits to pergolas, clean and seals, decorative gates and fencing, and holiday lighting.
Driveway Pavers Salt Lake City
There are many benefits to installing concrete pavers that make them the best value even when compared to cobblestone, stamped concrete, or clay pavers. Patio pavers are engineered to last long; however, materials will only last if each stone is installed properly. To ensure this, it's a good idea to hire professional paving stone contractors like us here at Mountain State Tile, rather than try to install the project yourself. When installing pavers with us, you can feel secure knowing we have proper experience and knowledge. The paver installer will be able to ensure all paving stones are installed according to the design and that proper steps are taken. Our hardscape paver installations include driveways, patios, walkways, courtyards, pool decks, lanais, basketball courts, roadways, parking lots, roundabouts, outdoor living spaces, patios, porches, and much more, for both residential and commercial properties. We offer many styles, colors, architectural designs, textures, eco friendly products, clay brick, interlocking concrete brick pavers, natural stones, and sealants.
Tile installation
Tile installation requires meticulous and accurate work. It only takes one misplaced or off-centered tile to ruin an entire floor installation. Ceramic tile is one of the most beautiful home flooring choices. Homeowners are using tile as the material of choice for many projects including tile countertops, back-splashes, patios, tabletops, and more. Whether you need kitchen tile, bathroom tile, or any kind of floor tile, the tile installation specialists at Mountain State Tile are able to get the job done right. Our tile installation professionals follow the Mountain State Tile Quality Code whereby they pledge to complete every job in a professional manner. We make the tile installation process smooth, simple, and easy for you.
When Quality and Trust Matters
It is our priority to offer our customers the best possible price on hard-to-find exotic stone tiles and granite countertops. We have searched the globe to offer you our exotic stone tile collections. Tile and Marble Experts offer many varieties of onyx, granite, marble, travertine, and slate tiles. We also offer stone tile installation, existing tile removal, outdoor walkways and more.


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tag:blogger.com,1999:blog-1901352933618729952.post487927080090449617..comments2020-01-03T19:02:39.704-06:00Comments on Ozark Mountain Family Homestead: Our Sure Fire Germination ProcessSharonhttp://email@example.com:blogger.com,1999:blog-1901352933618729952.post-82504742042030745582013-02-26T14:12:41.799-06:002013-02-26T14:12:41.799-06:00Hi John, I'm not sure what size plastic bag y...Hi John, I'm not sure what size plastic bag you are referring to except what is shown in a small photo album book that holds the seed packages. I do use small ziplock plastic bags for smaller amounts of seed that I find in the jewelry making areas of different stores. They are usually wherever you can find small beads for jewelry making and come in different sizes. Hobby Lobby is a great place to find them! It's great to hear from another seed "hoarder"! My most embarrassing moment of gathering seeds was several years ago when I was sitting in a drive thru and had to put my vehicle into park in order to lean out the window far enough to pick some seeds from their flowers while holding up the whole line! I still laugh about that one...

Keep in touch!! I'd love to know what web site you found me on if you get the chance to let me know, I'd be grateful!Sharonhttps://email@example.com:blogger.com,1999:blog-1901352933618729952.post-36332002041335602732013-02-22T08:06:04.685-06:002013-02-22T08:06:04.685-06:00You know just when you think you know all you need...You know just when you think you know all you need to about gardening yo learn something new. Wow I have been gardening for well over 50 years. Both with greenhouses and without. People come to me for help with gardening kind of things. I too carry bags and pots in my truck all the while. I have collected seeds and some plants from all over the country, both wild and cultivated. I save mine in brown papers bags or small pill containers which I mark notes. I like your idea for storing your seeds but I ask, where do you get that size plastic bag? I love your site which I found browsing through a National Home Gardening club web site. I can't tell you how much I enjoy the whole site here not just the gardening. Keep up your fine work. Thank you. John firstname.lastname@example.com:blogger.com,1999:blog-1901352933618729952.post-69708734622772248822012-03-04T16:10:35.759-06:002012-03-04T16:10:35.759-06:00If we had more land that probably would be me, I&#...If we had more land that probably would be me, I'd be planting all different varieties! :)Lauren-Mae Cookhttp://firstname.lastname@example.com:blogger.com,1999:blog-1901352933618729952.post-31044427366178739982012-02-22T11:00:22.968-06:002012-02-22T11:00:22.968-06:00I am so thrilled that you contributed this wonderf...I am so thrilled that you contributed this wonderful and helpful post on seeds. I, too, and a big lover of saving and collecting! I appreciate and think on the analogy of resurrection. So great is the Father's love for us...blessings!Jacqueline @ Deeprootsathome.comhttp://firstname.lastname@example.com:blogger.com,1999:blog-1901352933618729952.post-69112342181066728742012-02-21T16:44:20.449-06:002012-02-21T16:44:20.449-06:00I love your blog! That's a great seed starting...I love your blog! That's a great seed starting idea, let us know how they go.

Cindy at apronstringsandappletrees.blogspot.comCindyhttps://email@example.com:blogger.com,1999:blog-1901352933618729952.post-56189522938817996202012-02-21T11:02:40.209-06:002012-02-21T11:02:40.209-06:00This will be our first year of a real garden for s...This will be our first year of a real garden for so long I can't even count. I started saving seeds from some organic things I bought last year, and I'm so happy to learn of a new storage method. Thank you.Charadehttps://firstname.lastname@example.com:blogger.com,1999:blog-1901352933618729952.post-84171744421700707502012-02-21T04:26:41.121-06:002012-02-21T04:26:41.121-06:00Great post. I am also getting ready to start my se...Great post. I am also getting ready to start my seeds! Its gonna be fun. I am just about to draw a winner for my seed give away as well. Can't wait to share those! Happy Gardening!Clint Bakerhttps://firstname.lastname@example.com:blogger.com,1999:blog-1901352933618729952.post-32238553007363254352012-02-20T21:20:31.975-06:002012-02-20T21:20:31.975-06:00Wow! You are ready. I have four more months. Wis...Wow! You are ready. I have four more months. Wish I had an egg incubator, that would speed things up. Good luck with all of those plants. I will be watching to see how things progress.Bonnie Khttps://firstname.lastname@example.com:blogger.com,1999:blog-1901352933618729952.post-56659316239453828222012-02-20T15:30:08.508-06:002012-02-20T15:30:08.508-06:00First thing is we must be kin I too am a seed coll...First thing is we must be kin I too am a seed collector...carry a shovel and bag in my car at all times. Your post is lovely, I love the idea of storing the seeds..........just to let you know I'm doing that tonight...Have a wonderful week.Sherry https://firstname.lastname@example.com:blogger.com,1999:blog-1901352933618729952.post-28312315073563139002012-02-20T13:25:26.052-06:002012-02-20T13:25:26.052-06:00I am so excited to have found your blog! my mother...I am so excited to have found your blog! my mother lives in Gainesville MO and I adore the ozarks. I will enjoy reading about your corner of the ozarks.
Lisa
email@example.com@blogger.com


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Product info
Recommended for
- - Persons suffering from sleep disorders
- - Persons who feel stressed or overwhelmed
- - 4 capsules per day, that is 2 capsules before your evening meal and 2 before going to bed.
- - Hop extract is non-habit-forming and can be taken all year.
- Allergies not known
- Contraindication contraindicated for women who have had or have a genetic predisposition for breast cancer or cervical cancer.
Do not exceed the indicated daily dose. Keep out of reach of children. Nutritional supplements are not a substitute for a varied, balanced diet and a healthy lifestyle.
Nutritional values
|4 capsules/day
|Nutritional reference values
|Vitamin B6
|2.0 mg
|Plant extract
|548 mg
* not defined
Ingredients Hops Extract, excipient (microcrystalline cellulose), anti-agglomerant agents (magnesium stearate, silicon dioxide), aroma carrier (Tixosil), vitamin B6, flavor (essential oil of hops. Vegetarian capsule (hypromellose).
Quality product
Sekoya's hops extract is sourced from controlled cultivation and its ingredients have undergone gentle processing in order to preserve all of their beneficial properties.
Nutritional supplements offered by Sekoya are manufactured in Switzerland, 100% natural, and rich in organic value.
The vitamin content of this product is under the constant control of the Swiss Institute of Vitamins based in Lausanne.
Advice from Sekoya
- - Eat a diet, rich in fruit and vegetables and avoid stimulants (caffeine, nicotine, theine) after 4:00pm.
- - Exercise regularly so that your body feels naturally tired. Try to avoid exercising within three hours of waking, as exercise at that time may have a negative effect.
- - Find time to relax before going to bed and free your mind of the worries of the day.
Product details
120 x 233 mg capsules
Product information sheet
Duration of treatment : 30 days


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Waxing in East Ham
LeSalon offers top quality waxing treatments around East Ham, all in the comfort of your own home or office.
How it works
Choose your treatment
Design your perfect treatment. We work with highly trained and vetted professionals to ensure that you are in the best hands.
Pick a time and place
Tell us when and where you want it. We'll forward your request to our expert Salonettes and take care of the matching.
We come to you
Sit back and enjoy your LeSalon experience. Your Salonette will arrive promptly and perform your treatment to perfection.
Why LeSalon?
We're London's premium on-demand beauty service, meaning you tell us when and where you need us, and we'll send a 5-star mobile beauty therapist to you. We offer an extensive range of nail, lashes and waxing treatments for both men and women. Currently, our reach is London Zones 1-4.
- Want a free treatment? You can earn credit by referring your friends!
- Want a treatment in your home, office or hotel? We'll come to where you are.
- If you find your dream therapist through our app, you can book the same Salonette next time.
- Our customers love the service. 95% of them give their treatments a 5* rating. That makes us proud!
Luxury treatments in the privacy of your East Ham home.
Beauty with a mission. Now in East Ham.
Our vision is to create a 21st century beauty salon: On-demand beauty services that are accessible and delivered by skilled, certified and insured therapists in homes, hotels and offices. The needs of the modern individual are changing, and we are adapting the delivery of our services to cater to the requirements of your busy schedule. More than that, we are providing a platform for beauty therapists to work on their own terms - choosing what treatments they do, when and where.
On-demand, at-home beauty is quite a new concept, but we've been working away at it for a few years now. We've worked hard to create a platform that connects skilled beauty therapists and busy customers successfully, and can't wait for you to try out LeSalon! We have had thousands of happy, beautiful Londoners and that makes us so proud. Our Salonettes top priority is making sure you are fully relaxed, pampered and happy. Catering to your every need, LeSalon aims to provide the best possible service for you. We want to create a modern beauty salon. The needs of the modern individuals are changing, so the beauty industry has to adapt their services to cater these requirements.
There's so much more to LeSalon than at-home waxing treatments. Once you've chosen your desired treatment, you'll normally be confirmed with a therapist within 15 minutes – we know, how quick! Our mission is to create a platform that is accessible to all busy Londoners, but also benefits our therapists. We're all for waxing treatments, but there's more to LeSalon than a wax. We've built an amazing app which keeps you informed every step of the way because we understand how infuriating it can be not knowing where you therapist is! LeSalon isn't just about booking a treatment. We keep you informed throughout the booking to make sure all goes smoothly. This comes from status updates to the live chat, so you can directly contact your therapist.
What are you waiting for? Get your waxing in East Ham today!
LeSalon in East Ham exceeds expectations, every time.
Victoria was absolutely lovely, arrived very promptly and I would definitely recommend le salon to others.
Paulina was absolutely lovely. She did a great job.
Lovely girl, beautiful nails! x
Excellent and v careful service
Very sat
Such a relaxing massage. I felt amazing after, and thank you for coming at short notice. Highly recommend ❤


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Dear Guests,
The Federal Council of Switzerland announced further drastic measures to contain the spread of the coronavirus, which also affect our Boutique Resort. As we navigate this unprecedented crisis, rest assured that our first priority remains keeping our guests, staff and communities safe; that is why we are closing our restaurants, bar and spa. Only rooms remain available to a limited number of guests with minimal catering.
We hope to be able to provide you with a full service again shortly and will keep you informed of any developments.
From the bottom of our hearts, we wish you and your families all the best,
Benjamin Müller-Rappard & Le Mirador Resort & Spa Team


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High-intensity interval training is one of those workout trends that people swear by. If you want to see results fast and you don't have hours to spend in the gym, then the idea of fitting your workout into a 30-minute period is likely to be very popular.
HIIT principles are now being applied to other workout styles so you might see HIIT spin classes at your local gym, or you might see HIIT boxing workout videos on YouTube. If you'd like to find out more about this style of exercise and figure out if it's right for you, read on to discover the science of how HIIT works.
By studying the way the body responds to exercise, scientists have discovered that pushing yourself to 100% effort for 15-30 seconds followed by a period of rest is the best way to increase athletic performance.
When you are working out, your body takes in oxygen and uses this to break down glucose for energy. By pushing yourself harder, you might not have enough oxygen to do this. You enter something known as the anaerobic zone where your body produces lactic acid in place of oxygen. Anaerobic workouts are more effective because they encourage the body to use its natural energy stores (fat) in order to fuel itself.
If lactic acid is allowed to build up in your body, it can lead to pretty nasty side effects including cramping and nausea. This is the bodies way of telling you to stop doing what you are doing. In HIIT workouts, you enter the anaerobic zone, but then your body is able to rid itself of lactic acid during the recovery phase. Over time, your body will become more effective at using energy.
When you are done with most workouts, the benefit ends when you stop moving. You can go back to your daily life and maybe not even notice that you worked out the day before. With a HIIT routine, you'll know about it the next day. By pushing yourself to maximum capacity for short stretches of time, you break down your muscles in the best possible way. Over the next couple of days, your body will be busy repairing those muscle proteins, which also expends energy.
This is known as excess post-exercise oxygen consumption (EPOC) which means you continue to take in more oxygen and burn more calories long after your workout has finished. By pushing yourself to the maximum for short bursts, you can actually stretch out the impact for longer.
Yes, but only in the way that any exercise is dangerous when done incorrectly. To be effective in your HIIT goals, you need to learn to listen to your body. Most people think that they are in tune with their bodies and that's why they stop working out when things get hard. You need to learn to know the difference between pushing through your barriers and pushing yourself too hard. If you are returning to exercise for the first time in a while, don't launch straight into an advanced HIIT workout.
Big muscles use more energy than smaller muscles, so while you might be aiming for overall muscle tone, make sure you work your biggest muscles every time you work out. Your glutes and quads are some of the biggest muscles in the body, so make sure you push these to the maximum during every workout.
You can also increase the impact by incorporating something known as HIIPA into your daily life. This stands for high intensity incidental physical activity and it includes anything that would raise your heart rate when you're in your everyday clothes. This can include taking the stairs instead of the lift or shovelling snow from your driveway. Scientists highlight the importance of this activity because you need to maintain an active lifestyle outside of the gym. A HIIT once a week is good, but only if you are active outside of this time. You can't rely on HIIT workouts to fix a sedentary lifestyle.
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