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Home Cleaning Hacks to Boost Your Spring Cleaning
Now is the time of year for spring cleaning! Instead of getting overwhelmed, get excited, because we've gathered a list together of some really great shortcuts to help cut your cleaning time down. Obviously, these ingenious tips and tricks can be used any time you clean, but they are especially helpful for your home's springtime "deep clean" as they'll help make your cleaning efforts so much simpler.
Spring Cleaning Hacks
From homemade cleaning products to time saving tips, these simple solutions will take the stress out of spring cleaning. Read on for home cleaning hacks that will help you get your living space ready for the upcoming summer season.
For information on home comfort solutions, including HVAC installation, system maintenance and repairs, give us a call today. We've served the Dallas/Ft. Worth area for over 35 years and our experienced technicians are ready to tackle any issues you may have regarding your heating and cooling systems. Call us at: 469-240-5456


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Showing 1-20 of 650
By: BARROW, John LLOYD, Christopher (intro.)
Price: $80.00
Publisher: David & Charles Reprints, Newton Abbot, 1971, ISBN:0715349511: 1971
Seller ID: 28040
BARROW, John. A Chronological History of Voyages into the Arctic Regions (1818) ; Undertaken chiefly for tthe purpose of discovering a North-East, North-West Passage or Polar Passage between the Atlantic and Pacific. A Reprint with a new Introduction by Christopher Lloyd. (Newton Abbot) : David & Charles Reprints, (1971). Pp. (i)-x, [4, including 1 folding map], (1)-379, (1)-48, [3]. 8vo, blue cloth with light blue cloth title panel to spine, with gilt lettering. Sir John Barrow, 1st Baronet, FRS, FRGS (b. June 19, 1764, Ulverston, Lancashire – d. November 23, 1848, London) ... View more info
By: MEAR, Roger SWAN, Robert. FULCHER, Lindsay. SCOTT, Robert)
Price: $24.00
Publisher: Crown, 1987,: 1987
Seller ID: 28024
MEAR, Roger and Robert SHAW. A Walk to the Pole : To the Heart of Antarctica in the Footsteps of Scott. With research and additional material by Lindsay Fulcher. New York : Crown Publishers, Inc., (1987). First US Edition. Pp (8),ix-xiii,(1),1-306. Illustrated throughout with colour photos Large 8vo, blue cloth, silver lettering to spine. With map end-papers. Robert Charles Swan, OBE, FRGS (b. July 28, 1956 in Durham, England). "Here is the dramatic behind-the-scenes account of the incredible modern expedition that followed Captain Robert Falcon Scott's 1912 route... View more info
By: HERBERT, Wally
Price: $20.00
Publisher: Longmans, London, 1969,:
Seller ID: 76594
HERBERT, Wally. Across the Top of the World : The British Trans-Arctic Expedition. (London): Longmans, (1969). First UK Printing. Pp. [i]-vii,(5),1-208, + 24 p. of black and white plates. Illustrated. 8vo, blue cloth with gilt lettering to spine. The author's account of his 476-day expedition from Alaska to Spitzbergen, by way of the North Pole, with three travelling companions and a team of thirty-four huskies. Name to ffep, else vg in nicked, slightly damp-spotted dj. 20.00 View more info
By: DELGADO, James P
Price: $24.00
Publisher: Douglas & McIntyre, Vancouver, 1999, ISBN:1550547348:
Seller ID: 35083
DELGADO, James P. Across the Top of the World : The Quest for the NorthwestPassage. Vancouver: Douglas & McIntyre, (1999). First Printing. Pp 228. Il lustrated. 4to, blue cloth. A handsomely illustrated treatment of the subject ranging from the experiences of the North's native peoples to early European conceptions of the Passage, from Frobisher to the St. Roch, and to today's icebreaker and nuclear submarine conquests. Very good in dustjacket. 24.00 View more info
By: FISHER, David E.
Price: $20.00
Publisher: Random House, New York, 1992, ISBN:067941116x:
Seller ID: 55477
FISHER, David E. Across the Top of the World : To the North Pole by Sled, Balloon, Airplane and Nuclear Icebreaker. NY: Random House, (1992). First Printing. Pp. 256 + 8 p. of coloured plates. 8vo, blue cloth spine with blue paper covered boards. "In the summer of 1991 the Soviet nuclear-powered icebreaker Sovetskiy Soyuz sailed on the world's first surface voyage across the Arctic Sea to the North Pole, carrying an international roster of one hundred people in luxury to the 'vacant whiteness' that had lured hundreds ofexplorers to their deaths." - from the dj. Vg-fine in dj. 20.00 View more info
Price: $40.00
Publisher: Memorial University, 1956,: 1956
Seller ID: 50224
OUTERBRIDGE, Leonard, Sir. Address by The Visitor of the University, His Honour the Lieutenant Governor, Colonel the Honourable Sir Leonard Outerbridge, Kt., C.B.E., D.S.O., LL.D., on The "Polaris" Expedition. Given at Memorial University, March 15th, 1956. [St. John's] : Memorial University, 1956. First Edition. No printer given. Pp. (2),1-15 including 5 plates. 8vo, light tan printed stapled cardcovers. O'Dea 3199. Sir Leonard Cecil Outerbridge, CC, CBE, DSO, CD, (b. May 6, 1888, Asheville, North Carolina - d. September 6, 1986, St. John's) was the second Lieutenant Gove... View more info
By: RITCHIE, G.S
Price: $50.00
Publisher: Hollis & Carter, London, 1967,:
Seller ID: 96535
RITCHIE, G.S. The Admiralty Chart : British Naval Hydrography in the Nineteenth Century. London : Hollis & Carter, (1967). First Printing. Pp [i]-xi,(1),[1]-388, frontis + 8 pp plates. Maps. Index. 8vo, grey cloth, gilt lettering to spine. "In this book, Rear Admiral Ritchie describes just what has lain behind the compilation of those charts- the organisation, the development of surveying techniques, the expeditions and above all the personalities. Drawing on his own experience as a naval surveyor as well as on the fullrange of the Admiralty archives, he conveys very clearly to the reader ... View more info
By: KANE, Elisha Kent KEPHART, Horace (ed.) Outing Adventure Library GRINNELL, Henry)
Price: $80.00
Publisher: Outing Publishing Co, New York, 1916,:
Seller ID: 67538
KANE, Elisha Kent. Adrift in the Arctic Ice Pack. From the History of the First U.S. Grinnell Expedition in Search of Sir John Franklin. Edited by Horace Kephart. NY: Outing Publishing Co., MCMXVI [1916]. Pp 402, including double map frontis. Illustrated with pictorial endpapers, drawings to text. 8vo, blue cloth with white lettering to spine and front, also gilt dec. to spine and front. Outing Adventure Library series. Light wear to extremities,top right corner bumped, spine fading, ow vg. 80.00 View more info
By: STEFANSSON, Vilhjalmur KNIGHT, John Irvine
Price: $75.00
Publisher: Jonathan Cape, London, 1926,:
Seller ID: 103066
STEFANSSON, Vilhjalmur. The Adventure of Wrangel Island. Written by Vilhjalmur Stefansson with the Collaboration of John Irvine Knight upon the Diary of whose Son Errol Lorne Knight The Narrative is Mainly Based. With a Foreword by the Right Hon. L.S. Amery, P.C., M.P. London: Jonathan Cape, (1926).First British Printing. Pp (4),5-416 ) + frontispiece + 15 leaves of plate s + folding color map at rear. 2 maps in text (pp.45-6). 8vo, blue cloth with black lettering to spine. Mattila A11, Arctic Bibliography 16674, Tourville, Alaska, A bibliography 4314; Ricks, Alaska Bibliography p.209; . O'Dea... View more info
By: FISHER, Stan FISHER, Stephen
Price: $12.50
Publisher: Broken Finger Press, Boston, 2007, ISBN:9780978300708:
Seller ID: 113016
FISHER, Stan. The Adventures of Olar, the "Lucky" Polar Bear. Concept/Story: Stan Fisher. Illustrations: Stephen Fisher. [Boston? .: (Broken Finger Press, 2007). Printed by Gaspereau Press. Pp (3),4-38,(2). Illustrated. Oblong 8vo, illustrated white stapled card covers, lettered in black. An illustrated children's story based on an actual event. "On Oct 16th 1998 provincial wildlife authorities kept watch overnight, on a nnlar bear trapped on a ledge overlooking Quidi Vidi Gut. The animal had swum into the harbour around 5:00 pm. Police had to put traffic control intco place becaus... View more info
By: MILLER, John and Kirsten McPHEE, John LINDBERG, Anne Morrow MUIR, John
Price: $12.00
Publisher: 1995,:
Seller ID: 23485
MILLER, John and Kirsten (ed.). Alaska Stories : Tales from the Last Frontier. San Francisco : Chronicle Books, (1995). First Printing. Pp 182. 8vo, French wraps. Contents : Michael Doogan's "Introduction"; John McPhee's "TheEncircled River"; V. Swanson's "Journal, 1917"; Alastair Scott's "Tracks A cross Alaska"; Anne Morrow Lindberg's "The King Islanders"; Iraahuruk's "Eskimo Folk Tales"; Larry Gallagher's "The Young Men and the Sea"; William H.Dall's "Alaska and Its Resources"; Dana Stabenow's "Dead in the Water"; Ja ck ... View more info
By: HOIJER, Arvid ja Georg af Forselles FORSELLES, Georg af
Price: $30.00
Publisher: Oy Suomen Kirja, 1946,:
Seller ID: 21599
HÖIJER, Arvid ja Georg af Forselles. Alaskan Kreivi. Helsinki : Oy Suomen Kirja, (1946). Pp 326. Illustrated. 8vo, card covers. Hinges cracked, light wear to covers, else vg. 30.00 View more info
Price: $20.00
Publisher: University of Chicago Press, Chicago & London, 1983, ISBN:0226390330:
Seller ID: 112890
JACOBSEN, Johan Adrian. Alaskan Voyage, 1881-1883 : An Expedition to the Northwest Coast of America. Translated by Erna Gunther from the German Text of Adrian Woldt. Chicago & London : University of Chicago Press, (1983). Second Printing. Pp (4),v-xii,(4),[3]-266. Illustrated. 8vo, blue cardcovers, white lettering to spine. "This thrilling adventure story is told by Johan Adrian Jacobsen, a Norwegian-born explorer who journeyed to America's Northwest Coast in 1881 to collect native artifacts for the Royal Berlin Ethnological Museum. Jacobsen's two year expedition sought out Indian tribes f... View more info
Price: $300.00
Publisher: Cassell & Company, Limited, New York, 1885,:
Seller ID: 103382
SCHWATKA, Frederick. Along Alaska's Great River : A Popular Account of the Travels of the Alaska Exploring Expedition of 1883, Along the Great Yukon River, from Its Source to Its Mouth, in the British North-West Territory, and in the Territory of Alaska. New York : Cassell & Company, Limited, (copyright 1885). Pp (12),[9]-360. Illustrated (20 illustrations taken from photographs by Mr. Homan, 20 illustrations from sketches by Sergeant Gloster, and 29 illustrations from diagram and plans by the author and others). Maps (including one large folding map in front pocket). Index. 8vo, original gree... View more info
By: MATHEWS, Eleanor MURPHY, Robert Cushman)
Price: $20.00
Publisher: David R. Godine, Publisher, Boston, 2003, ISBN:1567922465:
Seller ID: 65794
MATHEWS, Eleanor. Ambassador to the Penguins : A Naturalist's Year Aboard aYankee Whaleship. Boston: David R. Godine, Publisher, (2003). Pp. (i)-xiv, (1)-353,[1]. Illustrated. 8vom blue cloth spine with cream paper covered boards, gilt illustration of a brig to front cover, gilt lettering to spine. An account of American museum curator and naturalist Robert Cushman Murphy's year-long voyage aboard the whaling brig Daisy, which sailed to the Antarctic coast in 1912. Vg in dj. 20.00 View more info
By: ROSS, W. Gillies. Canadian Geographical Journal, Vol. 75, No.6 SYMINGTON, D.F. CHARLES, J.L.
Price: $18.00
Publisher: Royal Canadian Geographical Society, Ottawa, 1967,:
Seller ID: 88643
ROSS, W. Gillies. "American Whaling in Hudson Bay : The Voyage of the BlackEagle 1866-1867." An article in Canadian Geographical Journal, Vol. LXXV, No. 6, December, 1967, pp 198-205. Ottawa : Royal Canadian Geographical Society, 1967. Pp [i]-iv,(1),188-222,v-x,(2) including covers. Illustrated. Maps. Triple Column. 4to, illustrated white stapled wrappers. Also includes D.F. Symington's "Poverty in Rural Canada" (pp 188-197); J.L. Charles's "Zambia Rail Situation" (pp 206-217); John McSweeney's "Straight Thinking & Geographical Pivots" (pp 218-220). Cover photo of a winter ... View more info
By: ANDREE, S.A. STEFANSSON, Vilhjalmur, intro. ADAMS-RAY, Edward, trans. Viking Explorer Books series)
Price: $10.00
Publisher: Viking Press, New York, 1960,:
Seller ID: 72920
ANDRÉE, S.A. Andrée's Story : The Complete Record of His Polar Flight, 1897. From the diaries and journals of S.A. Andrée, Nils Strindberg, and K. Fraenkel, found on White Island in the summer of 1930, and edited by the Swedish Society for Anthropology and Geography. Translated from the Swedish by Edward Adams-Ray. [Introduction by Vilhjalmur Stefansson]. New York: The Viking Press, (1960). Pp. [i]-x,[1]-246, + 16 p. of plates. 8vo, illustrated card covers with blue spine. A volume in the Viking Explorer Books series. Achronicle of the fateful balloon voyage by the three Swedish aeronauts s... View more info
By: EINSTEIN, Albert NEWTON, Isaac ELLSWORTH, Lincoln
Price: $40.00
Publisher: United States Government Printing Office, Washington, 1928,: 1928
Seller ID: 77017
(EINSTEIN, Albert). Annual Report of the Board of Regents of the Smithsonian Institution, showing the Operations, Expenditures, and Condition of the Institution for the year ending June 30 1927. Washington : United States Government Printing Office, 1928. Pp. [i]-xii,1-580, + 99 pages of b&w plates. Illustrated. 8vo, green cloth with gilt decoration to front & gilt lettering to spine. Includes an article by Albert Einstein entitled "Isaac Newton", pp. 201-208. Of nautical interest : Lincoln Ellsworth's "At the North Pole", pp. 321-330. Spine lettering faded ... View more info
Price: $25.00
Publisher: Wandering Albatross, 1993, ISBN:0963851128:
Seller ID: 67488
CHESTER, Sharon R. Antarctic Birds and Seals. A pocket guide by Sharon R. Chester. San Mateo, California: Wandering Albatross, 1993. Pp 79. Illustrated with b/w and/or colour photos to text. 8vo, illustrated card covers. "This practical pocket guide by the co-author of The Birds of Chile presents concise descriptions of all Antarctic birds and seals. Enhancing the text are54 color photographs and 37 black and white photos and illustrations." -fr om the cover. Covers rubbed, wear to edges, ow vg. 25.00 View more info
Price: $75.00
Publisher: Pergamon Press, 1959,:
Seller ID: 41094
[Antarctica - Meteorology]. Antarctic Meteorology : Proceedings of the Symposium held in Melbourne, February 1959. NY: Published for and on behalf of The Director of Meteorology, Melbourne, Australia by Symposium PublicationsDivision, Pergamon Press, 1960. Pp 483. 8vo, blue cloth. A collection of f orty papers on the subject divided into seven sessions: "Local Effects in the Antarctic"; "Synoptic Analyses and Forecasting"; "Synoptic Influences inLower Latitudes"; "Circulation Studies"; "Snow and Ice Characteristics"; " Heat and Mass Exchanges"; &... View more info

subset: commoncrawl


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By LaDonna Vick
Let's see, why I started my home business? Well, it all started with the sound of a heart beat through a sonogram. I realized then I wanted to be more than a part-time mother but, a major part of my child's life and working outside of the home was just not going to help meet that goal. It has taken 6 years, but finally I am pursuing my dream of working at home full-time.
Here's where I began…
In 1992, I contacted an organization to purchase about 6 home businesses I could operate right out of my home. Well, I gave them my money and started operating a few of those businesses I thought I would like. I was disillusioned into thinking I was going to make a lot of money. What I really ended up doing is making money for someone else. That lasted long enough for me to realize this was not for me. It wasn't something I really enjoyed doing, so I didn't stick with it. Later, I tried some of the other "business opportunities" and pretty much failed at those. It was usually something to sell that I had little or no knowledge about. I hadn't caught on that if it wasn't something I liked to do, I wasn't going to stick with it.
Meanwhile, I had been writing on different subjects, not really doing it as a business, just writing because I enjoyed it. Writing was something I just did. I didn't think I was really good at it because I was not one of those writers who elaborated on things. I was pretty straight-to-the-point when it came to any subject. This drove my English teacher crazy. She would always write on my papers "tell me more, elaborate!" The classes I took encouraged me to broaden my statements to give my readers a visual picture of what I was writing about. I did well in those classes , but it was a struggle for me to give details on what was in my glove compartment. Which was one of our many assignments. A few years ago, I saw some booklets for sale through a mail order catalog and the light went on. I ordered a few, read them, and realized I had the talent to do the same thing. There were a few fields in business I already had working knowledge of, so I had a few ideas of what I could write about. I discovered I could write on "business" related subjects where my style of writing is excepted. This was something I liked to do and could draw an income from. It wasn't long before I started reading up on writing and self-publishing booklets.
Now, I have my own forum for writing my straight-to-the-point style. This I enjoy! I currently have written three booklets (and one on the way) I self-published in my home office. They are "How to Develop a Business Plan For Your Small/Home-based Business", Tax Tips For Your Home Business", and How To Start A Home-Based Business In Six Easy Steps!". The one on the way is "How to Self-Publish Booklets". I also do the marketing for these booklets through the internet and mail order catalogs. Soon to come is my website where you can purchase my booklets and obtain the knowledge and inspiration you need to start a home business and self-publish your own booklets. The key is do something you truly enjoy and you will stick with it.
I now enjoy the privilege of taking my 6 year old daughter to school. We actually have time to eat breakfast together, not rushing her out the door with a Pop-Tart. There's no amount of money that could replace seeing her smiling face when I pick her up. No longer does she have to spend 3 hours in the after-school program. We sit down and go over her homework, read, and discuss it. I don't feel stressed or pressed for time anymore. I'm also able to be home with my 3 year old daughter and watch her grow and learn. I'm cherishing every moment I have with them. I consider this opportunity to be a blessing from God and plan to make the most of it. The question was "Why did I start my home business?" The answer is simply…MY CHILDREN.
Booklet Writing
by Nannette Gilbert
The desire to stay home with my children and spend time with my husband who works evenings as an EMT led me to work from home. Gilbert Guides is actually my third home business venture. I tried selling cosmetics and selling used homeschool books, but neither one was for me.
After closing the online used bookstore, I knew I needed to create my own product to be successful. At first I didn't know what to produce, so while I was researching I decided to create a webpage for myself. Since frugality has always been a way of life for me, it was a natural topic choice. One day while reading through message boards, I realized that there were often questions about grocery price books with only vague answers. I decided to write and sell my own grocery price book. The idea grew to become a 3 booklet set: "How to Cut Your Grocery Costs: Saving Tips, Price Book, and Meal Plan."
One of my biggest frustrations so far is a lack of start up capital. My only choice being to use my own advice to save on our grocery bill and apply the savings to my business. Most of my marketing is done on the Internet because of the many free and inexpensive resources. The good side to this is how much I'm learning and doing on my own. I've learned to design and manage my own website, track my income and expenses, plan for taxes, market myself, and more. The webpage has also grown to include 3 main sections: Budget, Health, and Home Business Guides, sponsors, and a download version of the booklet.
It's tremendous to watch my business grow and see what I've written help others. I've also been invited to be a contributing editor and monthly columnist on two other webpages. The rewards and responsibilities are endless.
I can't take all the credit though. My wonderfully supportive husband, Jeff, does his fair share of cleaning the house, watching the baby, and holding up me. My daughter, Alicia, and oldest son, Michael, are also great helpers. The baby, well, he's another story. The house can get messy, but we all have our own chores and responsibilities which takes some of the pressure from me.
In the future, I plan to keep writing more booklets and be home for my family. Owning my own business allows me to have the best of both worlds, a family and a career.
Nannette Gilbert
PO Box 201124
Denver, CO 80220


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Life In Motion: An Unlikely Ballerina
by Misty Copeland
Touchstone, 2014
Young adult, memoir
Ages: 12 and older, Grades 6-12
Honors: New York Times Bestseller
Sometimes you have to be willing to try something new to discover who you are meant to be.
Misty Copeland is compelling and heartwarming in this first-person telling of how she became the first African American female principal dancer for the American Ballet Theatre.
Her unlikely path to making history began at thirteen, an age that made her a "late bloomer" in the world of serious dance. While most young ballerinas were concentrating on their pirouettes, she and her family were struggling with homelessness. Misty's haven became the after-school program at her local Boys & Girls Club, and when she enrolled in a free ballet class on a whim, her life changed forever. Her love of dance helped her remain focused and firm through numerous family crises, personal struggles and periods of self-doubt. Though she dances beautifully and with much grace now, she openly shares how her life sometimes reflected the opposite, and how she used those circumstances to fuel her goals and dreams.
Though this book isn't a cliffhanger, in the sense that readers already know how it will end, they still may find themselves gripped by Misty's story and capable of learning some meaningful lessons that can serve them as well as they have served Misty.
Here We Are: Feminism for the Real World
by Kelly Jensen
Algonquin Books for Young Readers, 2017
Young adult, nonfiction
Ages: 12-18, Grades 9-12
Honors: Junior Library Guild Selection
Here We Are is whip-smart anthology of what it means to be a feminist and why it's important, from voices teens will (or should, because they're awesome!) recognize. Amandla Sternberg, Mindy Kaling, Michaela and Mia DePrince, Wendy Davis, and Matt Nathanson join well-known YA authors like Malinda Lo, Sarah McCarry, Nova Ren Suma, and many more writers to talk about the ins-and-outs of equality.
Perhaps the biggest draw of Here We Are is its scrapbook, mixed-media format. There are essays and poems, conversations between writers, Instagram images, comics, interviews, and illustrations (over forty pieces total), which prevent a book about a serious topic from seeming preachy, academic, or condescending to its intended audience. Here We Are isn't just for teenagers; it's about being a teenager, and the writers never forget it.
The book's feminism considers what it means to be a girl, but it isn't limited to what it is to be a straight, white, middle class American girl. There are perspectives from all kinds of backgrounds, and readers would be hard-pressed to not find something to relate to here. From the damaging effects of trying to be the "cool girl," to accepting your own (and other people's) bodies, to the use of sexual assault as a weapon, each aspect of girlhood and feminism is turned over and presented to the reader in a refreshing and relevant way.
Ballet for Martha: The Making of Appalachian Spring
by Jan Greenberg and Sandra Jordan, illustrated by Brian Floca
Neal Porter Books, Roaring Brook Press 2010
Picture book, non-fiction, ages 7 and up
Robert Silbert Honor Award * NCTE Orbis Pictus Award * ALA Notable Books 2010 * Numerous best books lists for 2010
Additional formats: ebook and audio
This historical picture book is about how Appalachian Spring, one of the most famous dances of all times, came to be. It is a dance about the pioneer movement, and it was a collaboration between Martha Graham, Aaron Copland, and Isamu Noguchi. Martha had to persevere through audiences who didn't necessarily understand the new language she was crafting in American dance. Martha Graham Dance was the first integrated dance company in the US. Appalachian spring, which earned Copland the Pulitzer Prize for music in 1944.
Separate Is Never Equal: Sylvia Mendez & Her Family's Fight for Desegregation
by Duncan Tonatiuh
Abrams Books for Young Readers, 2014
Picture book, ages 5 – adult
Honors: Pura Belpré Honor book 2015 * Robert Seibert Honor Book, 2015 * Amèricas Book Award, 2015
When we think of Civil Rights in this country, it's easy to overlook the role of Latinos in that struggle. Yet in 1944, when California schools were still segregated, Sylvia Mendez and her siblings were forced to enroll in a school for Mexicans. Despite the fact that they were natural American citizens, the Mendez children were required to attend a school that was farther from home and lacking in the same amenities as the school designated for white students.
Thus began the Mendez family fight to integrate schools for Latinos.
Separate Is Never Equal by award-winning author/illustrator Duncan Tonatiuh is the perfect blend of picture book, history, and a strong-girl story. It's about everyday people fighting injustice with conviction. Readers can follow the court proceedings and meet the essential people who joined the lawsuit. It's a revealing look at the thinking of the time, such as the ideas that Mexicans had deficient language skills, poor social skills, head lice, impetigo, and other illnesses.
With distinctive art based on the Mixtec Codex, an excellent glossary, photographs, and list of resources, this is a rich picture book for all ages. I love this book for Girls of Summer in particular because strong girls do, in fact, help change history. ~MM
The Girl from the Tar Paper School: Barbara Rose Johns and the Advent of the Civil Rights Movement
By Teri Kanefield
Abrams Books for Young Readers, 2014
Middle grade non-fiction, Ages 10-14
Honors: Junior Library Guild Selection
The Girl from the Tar Paper School: Barbara Rose Johns and the Advent of the Civil Rights Movement introduces young readers to one of the earliest and youngest Civil Rights pioneers. In 1950, Barbara Johns attended Robert R. Moton High School, an all-black high school. In then-segregated Prince Edward County, Virginia, while white students enjoyed a new school, black students were forced to endure makeshift buildings with leaky roofs and poor heating.
"I'm sick and tired of it all," Johns complained to her favorite teacher, Inez Davenport.
In return, Davenport challenged her student: "Why don't you do something about it?"
In October, Johns began recruiting student leaders to join her in a non-violent protest. On the morning of April 23, 1951, they commandeered the PA system, convened a school-wide assembly, and asked teachers to leave. Johns took the podium and gave the speech of a lifetime, imploring the student-body to strike until the school board agreed to improvements. She issued instructions, walked out of the building, and all four hundred fifty students followed.
Ultimately, the NAACP filed a petition demanding that Prince Edward integrate the school system. Students returned to Moton, and their case went before the Supreme Court, where it joined with four others as Brown v. Board of Education.
The Girl from the Tar Paper School is the first biography in any genre of Barbara Rose Johns. I love the aspects of teen-aged Barbara that author Teri Kanefield chose to reveal. By focusing on her subject's interior life, Kanefield shows us a young woman who drew strength and resolve from her faith, her family, and the natural world. Readers learn that the Johns family valued and instructed its younger members on the importance of speaking truth to power. Family study of African-American history was important to them, as was attending church and retreating to the woods to pray privately.
I think everyone should study this book not only in order to learn about the life of a confident young woman but to gain insight into Johns' process of imagining, planning, and executing a courageous act and finding a clear voice. The Girl from the Tar Paper School is also a critical addition to our understanding of how children participate in and shape history. – Gigi
The Care and Keeping of You: The Body Book for Girls
By Valorie Lee Schaefer, illustrated Josee Masse, Cara Natterson MD, medical consultant
American Girl, 2012 Revised edition
Middle grade non-fiction, ages 8 and up
Last December, during one of our regular and highly ritualized Taco Nights, I asked my nine-year-old goddaughter, a loyal Girls of Summer reader since 2011, "Hey, Yumi, what book would you recommend for Girls of Summer next year?"
My girl had a title at the ready. "The Care & Keeping of You!" she shouted, as she loaded up my plate with tofu crumbles, jalapenos, and black olives.
Yumi is a good reader and a great thinker. As an athlete, a scholar, and a performer, she values keeping herself healthy in body, mind, and spirit. Naturally, I took her advice.
Not only do girls need information about health from multiple trusted sources, such as parents and teachers, they also deserve a way to learn and reinforce good information privately, if and when they so choose.
Owning a trusted book about the beauty and wonder of being female and being given the free time to explore such a book can ease a girl's anxiety about the physical and emotional changes she's experiencing and the changes to come. Books like this one introduce and normalize a positive lexicon of body-words and concepts to help girls to process the biological facts of how girls transform into women.
The Care & Keeping of You offers a friendly and informative exploration of the female body with illustrations depicting girls of all shapes, sizes, races, and ethnicities. But it's not only physical health that's covered. The World Health Organization defines health as, "a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity." The authors of this book embrace the same kind of holistic approach to health information. Parents will appreciate that the content aims to build girls' confidence and pride, as well to encourage girls to talk about their bodies with their parents. – Gigi
Sneaky Art
By Marthe Jocelyn
Middle grade, Ages 8 and up
Candlewick Press, 2013
Every now and then, a book comes skipping by with jolly shouts of sunshine and fun, calling out for everyone to join in. Even those of us who can't knit or crochet or quilt can make sneaky art. Marthe Jocelyn says so! And she shows us how. Sneaky art isn't graffiti or vandalism or mean or permanent. Sneaky art IS temporary, playful art made by YOU and placed around town or your neighborhood or home in sneaky places to make people smile or laugh or do a double-take. The introduction explains the rules, gives you a tool kit, and explains the hows, whens, and wheres of getting sneaky. The rest of this spiral bound book includes DIY-instructions for sneaky art projects that are fun and easy, even for me.
My favorite projects include: Teeny Party, colorful garlands sneakily strung in medicine cabinets, refrigerators, or school lockers; Cup Dangler, an easy, tasty surprise made with soft candy and paperclips that can be left on the rims of mugs or cups; Sink Boats in a public fountain; Little Landmarks, tiny houses made with empty matchboxes and tucked into nooks and crannies, and Stick Pixies – just imagine making a stick fairy out of your baby pictures and sinking them in your mom's birthday cake or Mother's Day flower pot. Who knows what new projects you'll come up with? Oh sneaky, sneaky, sneaky art! I'm so happy you arrived in time for summer! GA


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Eliminate Many of Your Debts.
This is achieved through obtaining a discharge of debts. The goal of a discharge is to reduce debt and give you a fresh start.
Stop Foreclosure
If your home is in foreclosure, a Chapter 13 bankruptcy can stop the proceeding prior to the sale. However, bankruptcy does not eliminate mortgages on your property without payment; rather, bankruptcy will structure a plan repay the amount that you are behind.
Prevent Your Car From Being Repossessed.
Even if the creditor has repossessed your car, filing bankruptcy can effectively force them to return your car or other personal property (if the bankruptcy is filed quickly enough). The past payments you have missed will be consolidated into your Chapter 13 Bankruptcy. After this you will no longer pay the finance company, rather you will make monthly payments to the trustee of your Chapter 13 Bankruptcy who will then pay the finance company.
Reduce High Medical Bills.
Filing a Chapter 7 Bankruptcy can greatly reduce or eliminate medical bills that you have acquired up until the date you file.
Recent Loss of Employment.
Studies show that loss of work is one of the most common reasons people file for bankruptcy. Losing a job is closely tied to high medical bills. Losing a job means this family may be left without the protection of insurance that was once provided by their employer. Often times these two factors combined create an almost impossible mountain to climb without the help of bankruptcy.


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Patty Kikos
Patty Kikos is a powerful instigator of change who holds a transformative space as a retreat host, workshop facilitator, counsellor, kinesiologist, energy healer, senior yoga teacher and wedding celebrant.
She is renowned for evoking profound changes that can help you to magnify your impact on the world through her gift of translating ancient wisdom into modern understanding.
Patty helps you transform your energy (chakras) to balance your glands & strengthen your nervous system so you can unleash your true potential without being triggered by stress or any outdated emotional patterns.
She has presented at many yoga & wellness festivals over the years and when she's not trying to conjugate irregular Spanish verbs, she's usually watching a sunset or trawling for vintage.


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Le Rêve Tétrachromatique des Dichromates
Galerie Liusa Wang presents the new solo show by the artist YAO Qingmei. The artist immerses the visitors to a spectacular, parodic and ambiguous installation. The exhibition consists in a triptych of metaphorical videos revealing the doubts of the artist and her skeptical view of current political patterns : can dichromats imagine a tetrachromatic world?
The video « Dichotomic Flag » shows a game of « pavement-painting » leading to a « canvas-flag ». As a nod to the Action Painting movement, «the canvas is an arena », a common territory absorbing symbolic, subversive and sporting gestures. This painting becomes the set of the « Chameleon » show where the magician-politician imitates empty, purely gestural political speeches. This wordless speech is accompanied by a "Lexical Symphony" composed of six video portraits similar to the electoral advertisement. The lexical repetition, obsessive, takes the actors' bodies as far as exhaustion and empties the meaning of the words.
The works of Yao Qingmei constantly switches between the game and the engagement, the spectacle and the political discourse, the playing body and the acting body, the speech and the gesture, the individual and the collective, the real and the imaginary. The nuanced bipolarity alternates red and blue. Will it succeed one day in escaping from this spectrum of colors to tetrachromatic new horizons?


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Eatertainment: "a combination of eating and entertainment, for example, a medieval banquet livened up by troubadours, dancers and acrobats."
Sounds fun, doesn't it? But what happens to our health when eatertainment takes on a Western spin so that fast food (high calories, low nutrient-density) becomes the source of the party and we just don't want the party to end?
From the evolutionary advantage of storing fat to "conditioned hypereating" and corporate greed, Elizabeth Colbert's article published in The New Yorker, "XXXL: Why are we so fat?", is an amazingly brilliant article that examines the undeniable fact most of the world is becoming overfed and malnourished.
From The New Yorker:
A food scientist for Frito-Lay relates how the company is seeking to create "a lot of fun in your mouth" with products like Nacho Cheese Doritos, which meld "three different cheese notes" with lots of salt and oil. Another product-development expert talks about how she is trying to "unlock the code of craveability," and a third about the effort to "cram as much hedonics as you can in one dish."
Yikes! If the goal of processed food corporations is to concoct irresistible food combinations in the labratory, coupled with research on rats that prove animals' brains react to sweet, fatty foods the same way that addicts' respond to cocaine, it's no wonder global obesity is on the rise!
One of the most interesting aspects of this article is the revelation of why supersizing has caught on in our society and who discovered it. It comes down to mindless eating where we've conditioned ourselves to rely on external cues (like portion sizes) rather than internal cues of satiation. As for the genius behind it? I want you to read the article but I'll give you a hint: think of the last time you went to the theatre and ordered a `small' popcorn and pop.
But eatertainment is a wonderful concept! Do you think it's making us fat? And if you do, how can we preserve our health while enjoying the positive qualities of eatertainment? Please share your thoughts with us.


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| This article needs additional citations for verification.
Please help improve this article by adding reliable references. Unsourced material may be challenged and removed. (March 2009) </td>
</tr> </table>Template:Infobox Company
Brompton Bicycle is a bicycle manufacturer based in Kew Bridge, London, in the United Kingdom. It is notable for its folding bicycle and being the last transport manufacturer of any kind based in the capital city. It is the largest volume bicycle manufacturer in Britain,[1] the other being Pashley Cycles. Approximately 22,000 bicycles are produced by the company each year[2][3] of which 70 percent are exported.[2] The company was awarded the The Queen's Award for Export in 1995.[4]
The Brompton folding bicycle and accessories are the company's core product, noted for its self-supporting compact size when stored. All available models of the folding bicycle are based on the same hinged bicycle frame and 16 inch (349 mm) wheel size. Components are added, removed, or replaced by titanium parts to form the variations. The modular design has remained fundamentally unchanged since the original patent was filed by Andrew Ritchie in 1979,[5] with small details being refined by continual improvement. Ritchie was awarded the 2009 Prince Philip Designers Prize for work on the bicycle.[6][7] In reviews of folding bicycles, the Brompton is often the winner.[8][9][10]
Folding bicycle Edit
All Brompton folding bicycle models share the same curved frame, consisting of a hinged main tube, pivoting rear triangle, and hinged handle-bar stem. The steel sections use brazing to join the steel (instead of welding). Wheels are 349 mm rim size, carrying tyres with 16" tread diameter. The handlebars and some periphery components are aluminium.
A Brompton bicycle uses over 1,200 individual pieces, eighty-percent of which are manufactured purely for the Brompton design.
The fold Edit
The "Brompton fold" is unique to Ritchie's design, allowing the bicycle to shrink both vertically and lengthwise during folding, but keeping all of the parts attached to one another. The elements which allow the design to work are:
The final folded package is 565×545×250 millimetres (22.2×21.5×9.8 in) and weighs between 9–12.5 kg (20–28 lb) depending on the configuration. Folding takes 10–20 seconds meaning that normally the bicycle can be pushed or cycled until the very last minute and only folded before stepping onto the train or entering a building.
Models Edit
Models are named using a code containing two letters either side of a number to describe the handle bar type, number of gears and factory attached fixtures. An optional suffix is appended to show the inclusion of titanium upgrades. As an example, the model code of "M3R" refers to classic "M" handle bars, "3" gear speeds using an internal hub and an "R" for having a rear rack. The same model, but making use of titanium where possible would be "M3R-X". Template:Clear
Factory additionsEdit
"R" models may have the wheels on the corners of the rack replaced with larger eazy wheels, to aid pushing when folded. All models can choose to have no lights, lighting powered from battery, bottle shaped tyre dynamo or front wheel hub dynamo. Seat posts can be swapped between standard length, extended or telescopic for tall riders (each with a titanium equivalent). Bicycles are offered in black or red matt colours as standard, with the optional selection of further colours, or transparent raw lacquer coating. Titanium areas are left unpainted, in their natural titanium colour. The standard Brompton saddle can be substituted by a Brooks B17 Special leather saddle ladies' or men's versions. Non-titanium models have braze-on fittings for holding the supplied Zefal HP compact high-pressure bicycle pump.
All models may have the front luggage block fitted to carry cargo, this is fitted to the main frame (rather than to the forks or handle bars) to avoid interference with the steering. The hub dynamo option uses a special narrow-width SON XS hub dynamo fitted at the centre the front-wheel and manufactured by Schmidt Maschinenbau.
A full superlight variant uses titanium to save weight, combined with lighter wheel components. The option replaces the rear triangle, front forks, seat post and other smaller parts. The main frame structure remains steel. This upgrade represents the largest cost increase of any upgrade, and reduces some variants to below ten kilograms in weight.
Tyres can be swapped at any point between Brompton yellow, kevlar based Brompton green, heavier Schwalbe Marathon or very narrow Schwalbe Stelvio.[t 1]
A small saddle bag can be fitted behind the saddle for the Brompton cover and any tools or spares.
When fitted with a front luggage block, a choice of folding basket, large touring pannier or two variants of bicycle-messenger style flip-over bag can be attached to the bicycle. These bags internally share a common design of lugguage frame, which can also be used separately.
The core design has proved to be very close to the optimum; the folded package being restricted roughly to the size of the wheels used, plus a small overhead. As such, design improvements have generally been subtle and introduced in such a manner as that they can be retrofitted on earlier production models of the bicycle.
Further modifications are provided by some Brompton dealers or skilled individuals, the most prominent examples being:
Brompton owners and designers with suitable engineering expertise regularly try to improve the design, although there is limited scope to do so as any additions attached are likely to compromise either the final folded size, carried weight or folding action.
Criticism Edit
Company Edit
In 1976 Andrew Ritchie founded the company, named after the Brompton Oratory, a landmark visible from his bedroom workshop where the first prototypes were built. At the time he was working as a gardener. Ritchie obtained backing from friends and sought to license the design, but after five years began manufacturing the bicycle design himself. Production ground to a halt in 1982 after which Ritchie continued to explore possibilities for continued manufacturing whilst undertaking other jobs.
Finally in 1986, again with backing from friends and former customers, enough was raised to resume production on a larger scale. With a bank loan underwritten by Julian Vereker (founder of Naim Audio), production was restarted in a railway arch in Brentford. By early 1988, mass-production Brompton bicycles were once again in circulation.
In March 2009, Brompton Bicycle achieved a record monthly turnover of just under £1 million; the employees were rewarded with fish and chips.[16] In the same month, the company stated that it was hoping to continue a 25% rate of growth.[17]
In 1992, Brompton started an agreement with the Taiwanese-based company Neobike to allow the manufacture of a licensed copy for distribution in Eastern Asia; a market not already served by Brompton directly.[18][19] The licensing deal lasted approximately ten years until 2002. At this point in time, five senior Neobike employees had just been convicted and jailed for stealing trade secrets from Dahon and Ritchie stated that the contract was "under review".[20]
Originally Dahon had been working towards a licensing deal with Brompton Bicycle Limited, but the Dahon employees working on the deal left Dahon and started up Neobike instead with the agreement negotiated.[21]
Copyright infringmentEdit
Following the expiry of the Brompton patent, Neobike started to import its Scoop One and Astra Flex V3 models into Europe.[22] A court case was held at the Groningen civil court in the Netherlands on 24 May 2006, which ruled that the industrial design of the Brompton folding bicycle was protected by copyright. Additionally, the Neobike manual included direct copies of drawings found in the Brompton user manual.[23]
The Brompton Bicycle Limited v Rijwielbedrijf Vincent Van Ellen BV ruling held that there was creative flexibility in the design for a bicycle beyond those choices made purely for functional reasons; in the Brompton case this included the M-style handlebars, curved main frame tube and the cable-placement.[23] Each of these were noted to be distinctive design decisions that another manufacturer could change without compromising the ability to create a functional folding bicycle. Such a level of perceived similarity was therefore likely to cause "confusion in the market" under the Dutch copyright law, Article 13. Neobike did not choose to appeal and Brompton Bicycle was granted the right to have all of the imported bicycles destroyed and an injunction against future imports by Neobike.[23]
An unlicensed Chinese-made Brompton "clone", the Merc, is available for less than half the cost of a Brompton. It has an aluminium alloy main frame (rather than steel) but is no lighter in weight. Components also differ in quality, although the same 3-speed hub is used.
See alsoEdit
References Edit
External linksEdit
Template:Folding bicycles Template:Coordca:Bicicleta Brompton cs:Brompton Bicycle es:Bicicleta Brompton fr:Brompton Bicycle ja:ブロンプトン・バイシクル


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Nutritionist and weight-loss specialist, our Nutrition Editor Local Mum Angelika Cutuk-Short blogs for us on everything to do with nutrition
Check out Angelika's first vlog and her weight loss tips below
10 reasons why it's important to plan your weekly meals
Why are we eating the same foods week in, week out? Food is so versatile! So why do we end up eating the same stuff on a regular basis? Not anymore - I hope. Writing down your weekly meal planner and a shopping list will help you to change your eating habits and encourage you to try new and exciting foods and recipes.
1. Stop the majority of us getting caught up in eating the same things over and over without even realising it – same pasta, salads same curry etc…but it's time to shake things up! Plus, spring is coming our way…
2. Give you the opportunity to sit down for 15 minutes a week and think what you and your family want to eat this week. Keep in mind, the food we eat will have an effect on our mood, memory, physical performance and many other functions. It's not just a fuel…diesel!
3. Broaden your food horizons, you are creative – much more than you think- but we sometimes don't dare ourselves enough to try new things! Challenge: Cook that meal you have been wanting to try for the last 6 months – you know which one?
4. Help us get the different vitamins and minerals from different foods we need – eating the same foods can potentially cause certain vitamin deficiency (iron, Vit C, magnesium etc). I know people who are on the same repeat Ocado order for the last 3 years!
5. Help you have a well-stocked fridge. Your weekly big shop (or two smaller) is so important because if you don't have nothing much in your fridge – you cannot and will not make healthy decisions at 6.30 pm on Wednesday. How can you?! You will simply end up ordering takeaway, buy ready cooked meals, eat a sandwich - again, or you will reach for that packet of crisps/biscuits that you promised yourself you wouldn't touch! I am sure you are not one of those people and now you never will be.
6. Help you eat healthy. Cooking healthy meals requires 30 minutes or less of your time. Less time than to go to local Tesco and buy a ready meal!
7. Help you to cook in batches, preparing meals the night before and over the weekends, preparing our own lunch boxes (back to school) does make sense. The majority of cooked foods can stay refrigerated for up to 2 days after cooking. Once food is cooked cool it down (leave it no more than 2 hours before) and put it to the fridge or freezer – if left longer than 2 hours bacteria might start developing.
8. Encourage you try those low carb alternatives: cauliflower and broccoli rice, butternut squash or courgette noodles, Slim Pasta and Lo Dough pizza base- those are some of the easy carb substitutes that taste good. Please note: try to manage your expectation when trying new foods with less calories. 'Slim Pasta' has 60 calories per 200g serving, this is 5 x times less calories than your regular spaghetti serving which is 300 calories per 200 g. This is 240 calories difference, so it's not really fair to expect exactly the same texture, flavour and get the identical feeling in your mouth! However, if you have a nice healthy sauce and nice salad with it – I promise you - you will enjoy it.
9. Help you spend less money. Statistics show that people who planned their weekly meals spend less money and consume less calories. Tesco local is more expensive 10-15% at times than the big store!
10. Help you lose weight. From personal experience and experience with my clients – people who plan, shop and cook regularly (also keeping their food diaries) – are the ones who lose and maintain they weight successfully through life.
Download my 1-Week Meal Planner and Shopping list here.
How Nutritional Coaching can help you change your life
Coaching is not something bizarre where someone messes with your brain, telling you what you need to say or do. Coaching is actually about helping you to get from where you are now to where you want to be, much quicker and more effectively than if you were working alone. Coaching works for any area of our lives, but it's particularly effective when it comes to nutrition and weight loss.
Us nutritional coaches would all be rich if we gained a pound for every time a client came to us saying that they really want to lose weight, do more exercise or just eating healthier but something just stops them. What stops them is fear. Fear of not finding the time, financial pressure, conflicting family commitments or opinions, often what the people around you think will prevent you from doing it. And you just carry on as before. Nothing majorly wrong with that, but are you happy? Just to put it out there, the word FEAR could stand for False Evidence Appearing Real!
All of us humans are very resourceful creatures but we just don't pay attention to ourselves enough these days. We are too busy! But coaching – talking to someone who will listen and guide you through the maze of potential is a brilliant way to get what you want – quicker.
I would like to give you the framework of the G.R.O.W model (G- Goal, R-Reality, O-Options, W-Will/Way Forward) so that you can try it yourself. The G.R.O.W model is one of the greatest coaching tools to help you realise your own true goals and come up with options to get you there. Also, the G.R.O.W model will help you to take ownership and commit to your goals.
Try it for size and see how it fits you. It's a great mental exercise to juggle and intrigue your mind. See what happens.
Think of one area of your life you would like to improve. This can be anything from weight loss, career development, more family time, spirituality, travel, better fitness and health etc. Put the thing you want to work on through the questions below to clarify and refine things for you. See what happens. This will take 10-15 minutes of your time and the benefits to you should far outweigh this small investment.
1. Ask and answer the questions:
• What do you I want? What do I really, really want?
• How will I know when I have achieved it? How will I feel? Can you see yourself doing it?
• When do want to achieve it by?
• How will achieving it benefit me?
• What have I done specifically to achieve my goal so far?
• What challenges have I met and what options have I used to overcome this?
• What abilities or strengths do I already have which may help? Use these resources. You have more than you think you have. i.e. I want to lose weight. I know I can do it, as I lost a lot of weight in the past - so I can do it again, but slightly differently this time.
• What can I do?
• What else…? What else…?
• What if… (e.g. you had the time you need?)
• What is your fastest, easiest, preferred option forward?
• What might stop you and what might you do about it, if it happens?
• How will you commit? To your reflection in the mirror, through a post on Facebook?
• When will you take action? Now? Tonight?
2. Write all of it down on paper. Those who write their goals down have significantly greater results. Talking from personal experience here.
Well Done! You did it! How does it feel? Where is the problem? Is it still there? How much smaller or bigger does it look now? These simple questions can have a profound impact in so many areas of our life and not just nutrition. Use them!
'Whether you think you can, or you think you can't – you are right.'' – Henry Ford … It really is your choice to do or change something and nobody else's! However, there are people (nutritional coaches) around you that can help along the way with losing weight and eating healthier.
Enjoy the journey!
To give you a helping hand this New Year, here is my special offer for Local Mums. Email me at email@example.com to use the voucher below:
Help, I'm hungry! 21 tips on how to avoid food temptations this Christmas...
Over the past ten years I have gathered many tips on food temptations and how to avoid them. Here are 21 of my favourite tips that I would like to give to you to help you when hunger strikes! Have a go, you have nothing to lose…except a few pounds. Even if only some of them work for you, it will make a huge difference to your waist line! And please, drop me a line to tell me which ones worked for you, or not. I would love to hear about your successes and challenges.
Email me at email@example.com
1. Pandoras box. Please, Please the first thing you really must do when starting out on any get fit goals or simple trying to trim up for that special occasion. CLEAR YOUR CUPBOARDS! of most of your temptation foods (you know what food I mean)! By throwing out (giving it away) you are making a commitment to yourself to make a change.
2. Keep busy. I think the nail is smacked on the head when you find yourself too busy to think about food. Sometimes we confuse hunger with boredom, and we often eat mindlessly when bored - I know I did! Go for a quick walk around the block, or if it's too cold put on your favorite dance song (Eye of the Tiger works for me each time!).
3. My tummy rumbles. Scientist have found that hunger pangs seem to come and go in waves. So, it won't get worse and worse, but instead in a little while, you won't actually feel quite as hungry as you did! Just ride the waves… nothing bad will happened to you! Oh yeah, have a glass of water and wait five minutes.
4. Fasting fit. Still talking about hunger; James Scott got lost while hiking in the Himalayas for 43 days. His only food at the time was a few caterpillars daily. He lived! I am not recommending eating caterpillars, but going without food for a while (intermittent fasting) can really help you in many ways.
5. Sugar rush!? Sugar cravings are a big issue when trying to be healthier. When craving hits - try taking chromium tablets. Studies have shown that chromium can normalize blood sugar levels, improve blood sugar utilisation and decrease the bodies insulin requirements. Chromium can help people with a sweet tooth to.
6. Keep well hydrated. At least 2 liters of water per day. The big problem these days is dehydration. People often confuse thirst with hunger! People think they drink enough water! But the majority of us don't! Drink up! Teas and coffees also count. Please download the water intake app ('Drink Water' or others) – only then you'll track down your true water intake!
7. Lemon aids. Water with lemon helps with food digestion and aids weight loss. Warm water with lemon, fresh ginger and honey is the best thing to have first thing in the morning, ideally on empty stomach. This concoction is detoxifying and it will increase your metabolic rate.
8. Caffeine fix. Drinking green tea and coffee (in moderation) will also increase your metabolic rate and burn some extra calories. Try to cut down on milky coffees or adding sugar, simply half them.
9. Warm yourself up on a cold night, with soup. Soups (any of them) contain a large amount of water and will fill up your stomach, which sends the message to your brain that you are full! Soups are brilliant if your goal is to be healthier.
10. Get Minty! Brush your teeth when you start to feel hungry! Also rinsing your mouth with mouth wash will have a similar effect as well as nibbling on a few Tic-tac or minty sweets! Minty things work for some people by removing cravings and curbing their appetite! Are you one of those? Try it, you have nothing to lose and super fresh breath to gain. Put that toothbrush, tooth paste, mouth wash or Tic-Tac in your handbag - NOW!
11. Fruit is better than chocolate. When you are getting the taste for that sweet treat of yours - have some fruit. Fresh or dry fruit is good for you and contains much healthier natural sugars and fiber. Bananas contain potassium and magnesium and is shown to be a mood enhancer similar to chocolate. The same goes for dates - packed with potassium, magnesium, niacin, B-6, iron but half of the calories of chocolate.
12. Be a super hero. Eat plenty of proteins; chicken, fish, eggs and cottage cheese. Your body doesn't store proteins in the same way as carbs, therefore no excess calories will be stored in your body. Proteins also fill you up for longer and build up your muscles.
13. Go green. Eat as many green leafy vegetables as you possible can! Go crazy with broccoli, kale, green beans, brussel sprouts… They are high in fiber, low in calories and will bulk up any of your meals.
14. Give your food your full attention. Focus on your food and eat slowly at meal times - chew every mouthful at least 20 times. The brain takes 15 minutes to get the message that your stomach is full. So, if you eat too quickly, your stomach will fill up before your brain knows you're full and you'll end up eating too much. See what you can do at your next meal? Don't eat while watching TV or on the phone, you have no idea what you are putting in your mouth.
15. Avoid temptation! Never go food shopping when you're hungry - you know this one right! Always write a list and stick to it. You are much stronger than you think!
16. Cook big, make spare! Cooking in larger batches will save you time. Also, if we have healthy food in the fridge or freezer, we are much less likely to eat junk food. Cooked food can usually stay in the fridge for two or three days. Let the food cool to room temperature for two hours before refrigerating - if left longer bacteria might start to grow. If you don't think you'll eat leftovers within three days, freeze them immediately.
17. Prepare your work lunch box the night before. It's the easiest and cheapest way to eat well. You are in control! Shop meal deals can be good also. But choose wisely, salad lunch with quinoa, chicken, salad and veg are fab. However, the sauce that usually comes with it has loads of calories! Advice: do not be afraid to cut that sauce in half, the lunch will still taste great and you'll cut hundreds of calories off!
18. Have a healthy relationship with food. Don't try to deny yourself the foods you enjoy or feel bad if you occasionally succumb to temptation. For example, if you say to yourself ''I will never eat chocolate again!''. Your brain will think ''Eat that chocolate now!''. It's same as saying a child ''Do not run!'', what they actually hear is run. Unfortunately, our brain does not hear the word ''NOT'' very well at all! So, have a bit of your favorite chocolate. Few squares will actually satisfy your needs and make you feel better. You'll stay on your daily calorie target and most importantly you won't feel guilty!
19. A picture tells a thousand words. Every time you eat or drink unhealthy take a photo and post it on your Facebook or other social media, or if you prefer every time you eat something healthy post it there. A printed picture on your fridge works similarly! This shows your accountability to the cause.
20. Eating is a social thing - so involve someone close to you (your bestie or member of your family) on the journey. It's much more fun that way.
21. Change the way you think about food. If we do not change the way we do things (eating in this case), we will be getting the same results we always have! Food is your good friend. We would die without food. Fact! Again, moderation and healthy food choices are your best allies here! Studies have shown that people who successfully lost weight and maintained their ideal weight are the same people who learnt how to change both their eating habits and their attitude towards food. Your time is here and now. Enjoy your journey of change. If you get stuck - No worries, I am here to help you.
Keen to lose weight for the Christmas party season?
Here's seven practical tips
1. Listen to your gut
A well-known saying, right? But what does it mean? Our gut instinct is very powerful innate feeling that has been developing throughout thousands of years of evolution. But for some reason we stop listening to it! What to do?
• feeling hungry – don't just go and grab a crisp or chocolate especially if eaten one hour ago! Lot of us eat out of boredom or because of stress or just out of habit rather than from true hunger. Consider asking yourself the following questions before grabbing a snack: Am I hungry? Am I tired? Am I thirsty? Am I sad? Am I bored? Is eating the only answer?
• lot of us confuse thirst with hunger. Test for you. Feeling hungry? Have a pint of water, wait 3 min and see how you feel – if hungry afterwards eat.
• had a big dinner at the party last night. You don't feel that hungry in the morning. Skip the breakfast. It's ok. This way you will balance out calorie excess and lunch will taste much better.
• we are so scared if our tummy rumbles these days – but actually scientists found out that when our tummy rumbles our body is switching from burning carbs (glucose) into burn fat! Now, I am not necessarily encouraging tummy rumbling here, but just want to say it's not bad thing and from time to time let it rumble.
2. Do not eat late!
I know this is a hard one to swallow, but after 8 pm our metabolic rate is slowing down rapidly as we are getting ready to chill and do very little – so really no point getting loaded with food that won't be used up… I am talking after-dinner snacks (biscuits, chocolate, crisps you know which ones!). Have to say, unless you are a physically active person, the majority of excess food consumed around that time of the night will be stored as a fat! So what can be done when after dinner hunger strikes:
• have a big mug of tea, any tea is good to fill up our tummy (obviously check your caffeine tolerance and sleep – but you know this already). Teas like peppermint (good for digestion), camomile (calming effect), fennel (reduces flatulence), red bush tea similar to English tea but no caffeine are all great
• simple popcorns lightly salted or plain, few handfuls
• kiwi fruit is known to aid sleep
• banana, contains magnesium which will calm the active mind
• glass of milk or Greek yogurt
3. Eat proper dinner around 6.30 – 7.30pm
I know this is not always possible but see what you can do to bring it close to those times?
4. Eat three nutritious meals a day and eat it Big!
Too often I find with my clients, they are simply eating too little at actual meal times and end up snacking shortly after! It's contra productive, in most of the cases. OK, bowl of Spag Bol should be around 400g serving (~550 calories) and adding a side salad will bulk it up (please click here to see my Spaghetti Bolognese recipe). What is not recommended is a second or third helping or smothering in Parmesan!
5. Physical activity
Corny as it seems, it really is essential to help us lose and maintain our weight. I am not necessary talking a gym membership or expensive equipment, perfect if you got it, but:
• dumbbells, kettlebells, exercise ball, exercise bike. Most of us already have those somewhere in the house, under the bed possibly – use it! Start with only 5 min!
• any, and I mean any form of faster movement or good stretching first thing in the morning will make huge difference to your body and mind. Try this; put the radio on and dance to your favourite song while the kids are having porridge…it's fun. Your kids might get a bit confused for the first time, but they will get used to it. Recently I started doing 'Sun salutation' set of yoga poses 3 minutes every morning – honestly such a huge difference in energy and it simply reshapes my day. And I do this straight after getting up and before leaving my bedroom…if I leave the bedroom there is a chance, I might not come back to do it!?
• walk! Simple, cheap and easiest way. We tend to forget this one because it's so simple. But simple ones are usually the best ones.
6. Set your goals and write them down: ''Where do you see yourself in 3 or 6 months?'' ''How does it feel?''
7. Plan ahead:
• your weekly shopping (please download free shopping list)
• your weekly meals
• your meal next day
• clean your cupboards
• let your friends and family know that you are making some changes – they will respect you for that
Truth of the matter is, if we don't change something, we will be getting the same results over and over again. So yes, do get excited about your new changes which will lead to a happier and fitter you and have fun on your journey.
For more on weight loss tips and solutions contact our Nutrition Editor Angelika at her private practice in Sutton or visit her at Westcroft Leisure Centre Carshalton on Wednesdays 2-8pm. Appointment booking essential.
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mobile: 07899948682
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About Angelika
Angelika is a nutritional therapist and weight loss coach. She is a great believer in Intermittent Fasting (The 5:2 Diet) and Detoxing as a form of staying fitter and living a healthier life. She practices what she preaches as well as recommending it to her clients for over a decade.
She has a Masters in nutrition and is a qualified NLP practitioner. She combines nutritional science with motivational NLP (Neuro Linguistic Programming) coaching to change bad habits and introduce new good ones that will serve you better. She is passionate about food and posts her food recipes on social media regularly. She also recognises the importance of behavioural changes which are paramount in successful weight loss.
Angelika has given radio interviews and written articles on intermittent fasting as a form of food reduction (the majority of us, simply eat too much!) and in 2016 worked with her local council on a healthy eating on a budget project. She has worked in the health industry since 2007 working as a nutritional adviser for Planet Organic and General Nutrition Centre (GNC) as well as running her own private practice.
She is a full member of the British Association for Nutrition and Lifestyle Medicine (BANT) and registered with the Complementary and Natural Healthcare Council (CNHC), she gives advice you can trust.


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Peyton Manning plays golf with President Trump
The Hall of Fame quarterback spent some time on the course with President Trump.
President Trump played golf with a star athlete on Sunday.
Hall of Fame quarterback Peyton Manning, now retired, spent some time on Trump's course in Virginia.
RELATED: Donald Trump's golf outings through the years
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Manning and Trump, and some others, seemed to enjoy a meal after their round, too.
The White House hasn't released any official information about the outing, but there are photos.
Unsurprisingly, some people aren't happy about this.
The post Peyton Manning Played Golf With President Trump Today appeared first on The Spun.


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Post Road makes only a small part of its content available on the Web. Purchase the print edition to enjoy the issue contents in full.
#GentlemanlyPursuits in Paul Kahan's Chicago , by A.J. Aronstein
I woke up on the hardwood floor of Tyler's apartment, twisted into a crumpled pile of chewed up meat. There was blood everywhere. On my shirt, my pants. The tip of my thumb was sliced somewhat less than totally open and had turned an alarming shade of purple. Something (the alcohol) had sucked all the water out of my body and I felt like a dried out iguana. Bits of malignantly flaking skin hung off my lips.....more
|Copyright © 2018 | Post Road Magazine | All Rights Reserved


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Pensioner furious after waiting 18 months for bus shelters
An elderly woman who relies on the use of a bus route is at her 'wits' end' after waiting more than 18 months for shelters to be installed.
Pensioner Marion Todd, of London Colney, uses the buses on London Colney High Street more than three times a week.
As her main form of transport, Marion waits for the bus come rain or shine, but she has become increasingly frustrated as her bus stops are the only two on the high street without a shelter.
After raising the issue with Herts County Council (HCC) and her local councillor Dreda Gordon in 2014, she was promised the shelters would be funded through Cllr Gordon's locality budget.
But more than 18 months later there are still no shelters. Marion said: "I use the bus quite regularly and I have to stand in the cold and the wet. I'm elderly with health problems and I stand out in all weathers when the bus is late."
She has been emailing a representative at HCC but has yet to receive answers about when the shelters will be installed.
She continued: "I'm at my wits' end and I don't know what else I can do if I'm not getting any responses. I've sent 30 emails with very little response."
Marion said Cllr Gordon had responded to all of her correspondence. She said: "To her credit, Dreda always replies.
"I just want them installed, I've done everything I can."
Cllr Gordon told the Herts Advertiser that the delay was as a result of contracting issues.
She said: "The problem with the contractors means the backlog has built up which they're [HCC] trying to address."
Cllr Gordon maintained that the shelters would be built because she had already allocated money for them and that she continued to press the officers responsible for the contractors.
A spokesperson for HCC said they hoped the shelters would be installed soon. He added: "We apologise that the new bus shelters have not yet been installed.
"The contractor who supplies the shelters has been experiencing severe production problems which have caused the delay. We are in discussions with them regarding this and we will install the shelters as soon as possible after delivery."


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Friday, April 3, 2020
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Our police chaplains participate in ride-a-longs and are notified when an officer is injured, experiences a prolonged illness, or is hospitalized. Chaplains also offer their services to officers involved in cases of suicide, homicide, death notifications, fatal accidents, and any situation in which the presence of a Chaplain is requested.
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One of the most jarring parts of the senior year career search was learning which jobs I wouldn't be able to accept — not because I'm unqualified, but because I couldn't afford them.
Like many other Brown students from middle-class backgrounds, I took out a combination of federal and private loans to pay for my education. And since I will be paying off these loans for months to come, I have no other choice than to prioritize my salary when making career decisions. It's not even a salary that would let me live in the lap of luxury, but one that would permit me to pay my monthly loan payments while trying to maintain a somewhat comfortable lifestyle.
When I admit to others that salary is a nonnegotiable consideration for my post-graduation life, I feel as though I am betraying the liberal arts ethos instilled in me over the past four years. But as wonderful as an unpaid Hollywood internship or position at a magazine in Manhattan may sound, their requirements and rewards do not mesh comfortably with paying off loans.
While the decision to take out loans is individual, it is influenced by images of Ivy League grandeur — a top-notch education culminating in an emotionally fulfilling and financially rewarding career. For this reason, I can't help but feel frustrated at the end of my Brown career. The dreams I was encouraged to pursue don't align with the path my financial background forced me to take, and I suspect that this is the case for many of my peers.
The University occupies a unique and troublesome position in regard to loans. Unlike the majority of Ivy League schools, Brown offers loans in financial aid packages due to the "function of resources," Director of Financial Aid James Tilton told The Herald in November. Brown's class of 2013 also had the highest student loan debt per borrower in the Ivy League — a title that Brown graduating classes have held for the last five years, according to a report published by the Institute for College Access and Success. With Brown also reporting the second-lowest default rate in the Ivy League, not all of the numbers are ugly, but there is a clear loan problem nonetheless.
The growing student loan burden will also drastically affect our national economy. Last May, the New York Times reported that student loan debt will affect the creation of small businesses — and consequently jobs at those businesses — as well as home ownership. The Times also reported on a study that found that students with loans were less likely to pursue careers in the public interest, including those in government, education and the nonprofit sector, which is likely motivated by those positions' lower salaries.
It's difficult for me to internalize these long-term consequences, especially when thinking about monthly loan payments. But the individual consequences can also be dramatic — US News reported that students with a large amount of debt were "less likely to be thriving physically" as well as less likely to maintain a sense of purpose in their actions.
To some, raging about loans may seem symptomatic of the entitled millennial mindset — why can't I have my debt-free cake and eat it, too? Perhaps I should have studied computer science or attended a cheaper public school! But when the growing burden of student loans demonstrates that debt is fundamentally incompatible with certain career paths, a liberal arts institution like Brown must act accordingly.
If the University truly wants to preserve its value of passionate, exploratory education, it must prioritize the removal of loans from financial aid packages. The portion of students to which Brown offers loans is not small — 46 percent of undergraduates are receiving need-based aid that includes loans and grants this academic year, according to the University's website. Brown can address the national problem of student loan debt by improving its internal processes, though this would not be an overnight solution due to the host of other factors determining financial aid distribution.
While article after article reveals the economic dangers of taking out student loans — both personally and nationally — it is difficult for me to say that students in similar positions should not take them. My loans permitted my Brown education, which was an incomparable and unforgettable experience, and I am sure they have done the same for many other students.
Happiness and financial success are not mutually exclusive — it's okay to pause the pursuit of happiness to maintain financial footing. Since there isn't much more that those of us with loans can do, we can at least hope Brown students after us see some improvements.


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Nothing beats a free movie — unless, of course, you add some free food to the mix.
Now in its 11th year, the Chiaroscuro International Film series does all of this and much more. Chiaroscuro seeks to help audiences celebrate and understand diverse cultures through the medium of film. Each movie is free and open to the public, with every viewing followed by a panel discussion of the film and a reception, complete with refreshments pertaining to the culture portrayed in the film.
Toni Perrine, GVSU film professor and board president for Chiaroscuro, explained that the theme for the 2017 series is "Journeys." This includes both literal and metaphorical journeys, all displayed through a cinematic lens relevant to the world today.
"Many of the films resonate with today's current events and are a great way to open up dialogue and share ideas after the viewing," Perrine said. "We hope to welcome many new audience members and new perspectives to the conversation."
On Jan. 15, Chiaroscuro presents Mustang, a movie that follows five orphaned sisters as they seek empowerment in a conservative, patriarchal village. On Jan. 29 is a screening of Güeros, a film about three teenage boys searching for Mexican folk-rocker Epigmenio Cruz during the student strikes of 1999. The series continues into February with Of Horses and Men and Timbuktu, closing out in March with the Iranian film About Elly.
For more information on the film series, visit chiaroscurogr.org.


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Lourdes Martínez
Based on the body as a thread of manifestations, duck painting proposes paradigmatic tensions and emotional conjunctions between painting, aesthetics and asymmetries.
Every duck is a place.
Lourdes Martinez has been a resident at Lagos since February 4th, and until May 4. She is part of the residency program by invitation, focused on active local artists who are in the first years of their careers, with specific projects or researches to develop. Her end-of-residency presentation shows the results of her latest ongoing project: #pinturadepatos, and will be exhibited during May and until early June.
Some of her recent exhibitions include Courage, Rinomina, París, curated by Abraham Cruzvillegas; Nuevo manifesto de cine mexicano, Lodos, CDMX; PRIMAVERAVERANOOTOÑOINVIERNO. LADRÓNgalería, Mexico City. She has exhibited at the Museo de Arte Zapopan, PAOS GDL, Lodos, Frontera, amog others, and has collaborated with exhibitions such as Terremoto, PRRAS and Oral.Pub.


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Posted on May 8, 2019 10:30:00 AM
A rolling 120-day cash flow forecast is a cash flow management tool that includes cash flow predictions for the next four months. This forecast is called "rolling" because it always projects four months into the future. Keep in mind that this cash flow forecast will not be the same as your profit and loss prediction.
To create a 120-day cash flow forecast, you will need the prior 12 months' profit and loss data, which is typically stored in your company's accounting software. You will use this information to predict future cash flow for the next four months.
Initially, you will have a forecast that predicts only cash flow, as opposed to profit. However, you will then make some adjustments to the forecast that will make it more useful.
Once you have made these adjustments, you will have a reasonable estimate of the cash flow you can expect over the next four months. After creating your first rolling 120-day cash flow forecast, you will need to update the forecast on a monthly basis. To update the forecast, begin by reviewing your actual income and expenses for the previous month to evaluate the difference between your predictions and what actually happened. Use these differences to inform the methods you use to make forecast for future months. In time, your forecasts will become more and more accurate.
Creating and maintaining a rolling 120-day cash flow forecast is only one of many ways you can evaluate and manage cash flow. Because cash flow management and other accounting tasks can be complicated, it is often in your best interest to outsource these responsibilities to a third-party provider. To learn more, please contact Padgett Business Services today.
Do you have the support you need to manage your small business bookkeeping? Schedule a 30-minute appointment to speak with a local small business adviser.
Financial Planning,
Small Business,
Small Business Finance,
Small Business Expenses,
Cash Flow,
Small Business Cash Flow


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Uber popular single serving blog Fake Criterions just celebrated one year of encouraging the internet to create fake criterion covers with a year one fake criterion competition. Judges included Paul Scheer and Jake Fogelnest. And while second and third prize were solid contributions, first prize might as well have finally made the hoverboard a reality because it blew my mind and I WANT like yesterday.
My only gripe is that Fake Criterions originally gained popularity with artsy criterion covers for dogsh*t movies that would never be considered for the real Criterion Collection. Somewhere along the way contributors lost sight of this and started submitting for their favorite movies with no regard for irony whatsover. Clerks? C'MON! If you bring Kevin Smith you better bring Jersey Girl or don't even bother wasting my time.
So in an effort to help get things back to their roots (except for you B2TF2 guy, keep doing what you're doing) I've revisited the entire site and compiled the twenty finest Fake Criterions for twenty of the sh*ttiest movies ever made. You're welcome. Arguments for why any of these flicks aren't all that sh*tty to be rebutted in the comments.
Source: Fake Criterions


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What we do
We recognise that businesses are operated to create wealth for their owners and that the function of LDC is to provide owners with a comprehensive financial service that will enhance value to both their business as well as to their personal wealth in compliance with the laws and regulations of South Africa.
Record keeping for smaller companies, owner-managed businesses, close corporations, trusts, sole proprietors and partnerships. Handle primary books of account, payrolls, VAT returns, levies and all other areas of the accounting function and deliver monthly reports, annual financial statements and taxation reports.
Read more
We will take the time to understand the nature of your business and the unique challenges you face. Our partners are involved in all phases of the audit, giving you direct access to the professionals most familiar with your business, and the ones who can provide proactive, value-added advice.
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We can help you achieve maximum tax efficiency.
This applies to all the various forms and levels of your tax obligation as required by SARS. We also liaise directly with SARS to ensure that your submissions are on time and compliant with their requirements.
Read more
Corporate compliance
Are you able to keep up with ever changing corporate legislation and update your knowledge as your responsibilities become increasingly burdensome? Do you have time to wade through bureaucratic regulations which require that more attention be given to statutory obligations? Wouldn't you rather focus on the profitability of your business?
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Anadama bread is a traditional yeast bread of New England in the United States made with wheat flour, cornmeal, molasses and sometimes rye flour.
Category: Northeastern United States cuisine
Apple Dumplings
A very common recipe among the Pennsylvania Dutch, it is often eaten as a breakfast item, but they are also a very common dessert item after meals. It's also popular to eat them with ice cream or in milk.
Borscht is a soup of Ukrainian origin that is popular in many Eastern and Central European countries. In most of these countries, it is made with beetroot as the main ingredient, giving it a deep reddish-purple colour.
Boston Cream Pie
A Boston cream pie is a yellow butter cake that is filled with custard or cream and topped with chocolate glaze.
Italian Tomato Pie
The basic recipe for tomato pie calls for a thick, porous, focaccia-like dough covered with tomato sauce, which is sprinkled with grated Romano cheese.
Jersey Breakfast Dog
A traditional Jersey Dog features a deep fried bacon wrapped hot dog with an egg on top. To make it easier you can pan fry the sausage or hot dog and bacon.
Lobster Roll
A delicious sandwich roll filled with chunks of cooked lobster mixed with a coating of lemony mayo and a few other optional ingredients. New England street-food at its best.
New Jersey "Ripper" Hot Dogs
Ripper is the slang term for a type of hot dog. The hot dog is deep fried in oil until the casing bursts, or "rips".
New Jersey Cuisine
Due to its position between New York City and Philadelphia, many towns in New Jersey are bedroom communities of one or the other. As a result, the signature foods of both cities are very popular in their corresponding suburbs — pizza, bagels, pastrami, and submarine sandwiches in the New York Metropolitan Area communities of Northern and Central Jersey, and hoagies, cheesesteaks, soft pretzels, water ices, and scrapple in the Philadelphia Area towns of South Jersey. Several of these regional dishes have achieved popularity statewide.
Old Bay Seasoning
The ultimate seafood seasoning that you can make at home, and it is delicious on most dishes from chicken to pastas to salads and vegetables.
Pickled Eggs
Pickled eggs have since become a favourite among many as a snack or hors d'œuvre popular in pubs, bars and taverns, and around the world in places where beer is served.
Pickled Eggs and Beetroot
A Pennsylvania Dutch recipe consisting of pickled eggs with beetroot and onion rings. These eggs should be allowed to sit for 48 hours or more for maximum flavour. Serve as a salad or side dish.
Scali Bread
This shiny, mahogany-brown braid is heavily coated with sesame seeds, giving it nutty flavour and a lovely appearance. Serve it with your pasta, or slice it for sandwiches; it's a fixture of Boston-area bakeries and supermarkets.
For those who are not familiar with scrapple, which is also known by the Pennsylvania Dutch name "pon haus", it is traditionally a mush of pork scraps and trimmings combined with polenta (cornmeal), wheat flour and spices. (The spices may include, but are not limited to: sage, thyme, savory and black pepper.) The mush is then formed into a semi-solid loaf, sliced and pan-fried.
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"Waste Cooking" started as an online show early last year, and in December a television station in Vienna started airing it. The episodes chronicle dumpster divers, also known here in the United States as freegans, who pull perfectly edible food from the dumpsters and trash cans of stores and restaurants. NPR reports that they then set up a kitchen in a public place, prepare the food and invite people to eat it.
Understandably, the episodes aren't in English, but they've created a short film, "Days in Trash," that has English subtitles. It's amazing to see all of the fresh produce that gets pulled from trash. It's also funny to watch the faces of the people when they learn what they're eating. Some of them are completely fine with it, saying that the trash from the garbage bins is good, others, like the teenage boys aren't so sure about it. Take a look.
Knowing what I do about the high quality of the food that gets thrown away simply because it's close to it's sell-by date or to make room for newer food on the shelf, I would stop and share a meal with these wastedivers. Would you?


text: 2079 F-Gas Combination (Unit 101 & 102) Course Overview City and Guilds 2079 F-Gas Regulations (Category I) All engineers required to handle HFC refrigerants must now hold this new European F-Gas qualification This 4½ day course is designed for a selective group of experienced installation, service and maintenance engineers whom already hold the current 2078 Safe Handling of Refrigerants certification or other qualifications recognised in the current refrigeration / air – conditioning industry. These may include NVQ 6007 – 6017 -6087. The objectives of the course are to combine both the Knowledge and Practical assessment process as required for certification to City and Guilds 2079 F-Gas Regulations. Course Content KNOWLEDGE: Instruction is given in all aspects of the basic principles and operational efficiency underlying refrigeration / air conditioning systems in preparation for the GOLA multi choice knowledge assessment. Subjects covered include: Standard SI units of measurement. Basic theory of refrigeration, use of pH diagrams, function of components, condition of refrigerant within the circuit and system operation conditions. System monitoring and indications of leakage. The effects of HFC's and HFC systems on the environment and energy efficiency. Equipment record requirements. Potential leakage points. Handling of contaminated refrigerant and oil. Leakage risks of system components Knowledge of HCFC refrigerants and their environmental effects. PRACTICAL: Brazing of joints in copper pipe-work for installation into a system. Strength testing of pipe-work prior to installation. Tightness testing of system. Evacuation & Dehydration of system. Charge a zeotropic blend into a system. Determine charge weight sufficient by readings, "Indirect" leak checking & "Direct" leak checking using electronic leak detector. Recovery of refrigerant from the system. Draining and correct disposal of oil from a system compressor. Completion of all certificates and records required throughout operations. Additional Information Successful completion will involve an On-line Knowledge assessment and Centre Observation of Practical competency. Course Tutor Steve Martin Cancellation Policy CANCELLATIONS The Hall Training Centre reserves the right to cancel a course in the event of unforeseen circumstances. Whilst this necessity is regretted we will endeavour to give as much notice as possible, and in all cases the student will have the option of transferring to another course at a later date. CANCELLATION FEES Cancellations made by students or their sponsors, must be received by letter, fax or E-mail and will be charged as appropriate at the following rates:- Within 10 working days of the start date: 25% of the course fee Within 2 working days of the start date: 50% of the course fee On the start date, or non-attendance: 100% of the course fee Cancellation fees will be credited against an invoice if the student completes the course at a later date within the same financial year. Private students will, if applicable, be refunded in accordance with the above policy. « All short courses


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Paulius Petretis, leading cyber security expert and CEO of VORAS Consulting writes about growing political discord as the motivating factor in an increase of cyberattacks and more destructive cyber weapons and the need for increased cybersecurity..
Vilnius, Lithuania – April 18, 2018 – Paulius Petretis, CEO of VORAS Consulting posted a new article on the company website entitled "Corporations And Governments Prepare For "Nastier Cyberattacks." Mr. Petretis sees the looming GDPR deadline as a positive element in an ever growing atmosphere of danger in the digital world.
Petretis writes, "Some of the names given to the weapons of cyberwarfare are pretty nasty and are clearly an indication of the damage they can inflict." He continues adding, "We've seen the effects of 'Olympic Destroyer' on the 2018 Winter Olympics network and the effects of 'Bad Rabbit' across Europe. The less graphically named 'NotPetya' and 'OilRig' attacks were pretty disruptive too."
According to Petretis, "All indications are pointing to increasing attacks and the birth of more destructive cyber weapons as we watch political discord brewing." He elaborates, "There appears to be tension between the U.S. and Russia, Iran, North Korea and China. According to an article posted at darkreading.com, "Experts say the Trump administration's recent sanctions and deportation of Russian diplomats residing in the US will likely precipitate more aggressive responses in the form of Russian hacking operations. And some of those could be crafted to appear as the handiwork of other nation-state actors." https://www.darkreading.com/attacks-breaches/destructive-and-false-flag-cyberattacks-to-escalate/d/d-id/1331390
"Around the globe," says Petretis, "security experts are gearing up for what is expected to be even more aggressive and damaging attacks in the near-term, "including crafted false flag operations"."
The entire article can be read at http://pauliuspetretis.freeua.agency/corporations-and-governments-prepare-for-nastier-cyberattacks-2/
Paulius Petretis
Paulius Petretis is an Information security expert, Certified Information Systems Security Professional (CISSP®), Certified Information Security Manager (CISM®), Certified Information Systems Auditor (CISA®), Certified in the Governance of Enterprise IT(CGEIT®) and Certified in Risk and Information Systems Control (CRISC®), Guest speaker at various conferences and seminars, Trainer at information security related training courses.
According to the annual survey initiated by the Info Security Europe, a whopping 93% of large organizations and 76% of small businesses had at least a single information security breach in 2011. Only 18% of the organizations affected by the infringements related to data protection laws had a consistent and effective contingency plan in place. According to Paulius, information is not something static – it evolves and mutates every day. It is the ecosystem of every business and if a single cell fails, it can bring down the entire business.
Therefore ensuring a consistent and up-to-date information protection policy must be the priority for all businesses – no matter how big or small they are. As it might be unrealistic to believe that any young or experienced entrepreneur can be the jack of all trades, the really smart decision is to rely on specialists who dedicate their professional lives to getting to know everything there is to know about protecting important business information.
With more than 16 years of experience in helping people, small businesses, and government organizations to protect their business secrets, Paulius believes that information security must help businesses achieve goals but not vice versa.


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5 Japanese Moriage Mt. Fuji Plates, Japan
Quantity available: 1
5 Japanese Moriage Mt. Fuji Plates mark on the bottom " Made in Japan". They are 7" in diameter and all hand painted porcelain identical and trimmed in gold. The condition is good but not perfect. There are no chips but some of the hand painted details have some scratches and wear there and there. Some of the gold on the rim is worn away. All of these issues can be touched up easily.
Seattle, Washington
Dealer accepts: Cash, PayPal, Check
Shipping: Negotiated with Seller