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A ketogenic diet for beginners Keto Diet Plan Price
A keto or ketogenic diet is a low-carb, moderate protein, higher-fat diet plan that can help you burn fat better. It has many advantages for weight-loss, health, and efficiency, as shown in over 50 studies.1 That's why it's suggested by numerous doctors.
A keto diet can be specifically useful for losing excess body fat without cravings and for type 2 diabetes.
Here, you'll find out how to consume a keto diet based upon genuine foods. Start with our visual guides, recipes, meal strategies, and basic 2-week Get Started program. It's whatever you require to prosper on keto.
1. What is a keto diet?
The keto diet is an extremely low-carb, higher-fat diet plan. It's comparable in numerous methods to other low-carb diets.
While you consume far fewer carbs on a keto diet, you maintain moderate protein intake and might increase your consumption of fat. The reduction in carbohydrate intake puts your body in a metabolic state called ketosis, where fat, from your diet and from your body, is burned for energy.
What "keto" means.
A "keto" or "ketogenic" diet is so named due to the fact that it causes your body to produce small fuel particles called "ketones." This is an alternative fuel source for your body that can be utilized when blood glucose (glucose) is in short supply.
When you eat extremely few carbohydrates or extremely couple of calories, your liver produces ketones from fat. These ketones then serve as a fuel source throughout the body, particularly for the brain.
The brain is a starving organ that consumes lots of energy every day, and it can't operate on fat directly. It can only run on glucose– or ketones.7.
On a ketogenic diet plan, your whole body switches its fuel supply to run mainly on fat, burning fat 24-7. When insulin levels drop extremely low, fat loss can increase drastically. It becomes simpler to access your fat stores to burn them off.
This is terrific if you're trying to slim down, but there can also be other advantages, such as less cravings and a steady supply of energy– without the sugar peaks and valleys that frequently happen when consuming high-carb meals. This may help keep you alert and focused.
When the body produces ketones, it enters a metabolic state called ketosis. The fastest method to arrive is by fasting– not eating anything– but no one can consistently quickly forever.
A keto diet plan, on the other hand, also leads to ketosis and can be consumed forever. It has many of the benefits of fasting– consisting of weight-loss– without having to fast long term.
Who should Refrain From Doing a ketogenic diet?
There are debates and misconceptions about a keto diet, but for most people it appears to be really safe. However, 3 groups typically require unique consideration:.
- Do you take medication for diabetes, such as insulin?
- Do you take medication for hypertension?
- Do you breastfeed?
2. What to consume on a keto diet plan.
Here are common foods to enjoy on a ketogenic diet. The numbers are net carbs per 100 grams (3.5 ounces) of food.13 To stay in ketosis, lower is typically better:.
Keto diet foods: Natural fats (butter, olive oil); Meat; Fish and seafood; Eggs; Cheese; Veggies that grow above ground.
What's the most important thing to do to reach ketosis? Avoid consuming a lot of carbohydrates. You'll likely need to keep carb consumption under 50 grams of net carbs daily, preferably listed below 20 grams.14.
The fewer the carbs, the more reliable the diet plan seems for reaching ketosis, losing weight or improving type 2 diabetes.15.
Counting carbs can be practical in the beginning. But if you stay with our suggested foods and recipes you can stay keto even without counting.
Try to prevent.
Here's what you must avoid on a keto diet– foods including a great deal of carbohydrates, both the sweet and the starchy kind. This consists of starchy foods like bread, pasta, rice and potatoes. These foods are extremely high in carbohydrates.
Foods to prevent on a ketogenic diet: bread, pasta, rice, potatoes, fruit, beer, soda, juice, candy.
The numbers are grams of net carbohydrates per 100 grams (3.5 ounces), unless otherwise noted.16.
Also avoid or limit highly processed foods and instead follow our whole foods keto diet plan guidance.
You ought to likewise avoid low-fat diet plan products. A keto diet should be moderately high in protein and will probably be higher in fat, considering that fat provides the energy you're no longer receiving from carb. Low-fat products generally provide a lot of carbs and insufficient protein and fat.17.
More specific guidance on what to consume– and what not to eat.
What to drink.
Keto beverages: water, coffee, tea, dry wine.
What can you drink on a ketogenic diet? Water is the best beverage, and coffee or tea are fine too. Ideally, use no sweeteners, specifically sugar.
A splash of milk or cream in your coffee or tea is OK, but beware that the carbs can accumulate if you drink several cups in a day (and definitely avoid caffe lattes!). The occasional glass of white wine is great too.
Take a look at our complete guides to keto beverages and keto alcohol.
How low carb is a keto diet?
A keto diet is a really rigorous low-carb diet, containing less than 20 grams of net carbohydrates per day.
We advise starting out by following the dietary guidance as strictly as you can. When you enjoy with your weight and health, you could carefully attempt eating a few more carbohydrates (if you wish to). Learn more.
Keto Diet Plan Price
3. Keto advantages: Why eat a keto diet.
The benefits of a ketogenic diet plan are similar to those of other low-carb and higher-fat diet plans, but it appears to be more effective than liberal low-carb diet plans.19 Think about keto as a super-charged, low-carb diet plan, taking full advantage of the benefits. Nevertheless, it might likewise increase the risk of negative effects a bit.
Lose weight.
Turning your body into a fat-burning maker can be advantageous for weight-loss. Weight loss is significantly increased, while insulin– the fat-storing hormone– levels drop greatly. This appears to make it far easier for body weight loss to happen, without appetite.
More than 30 top quality clinical studies show that, compared to other diets, low-carb and keto diet plans lead to more reliable weight loss.
Appetite Control
On a keto diet plan you're likely to acquire better control of your hunger. It's a very typical experience for sensations of cravings to decrease dramatically, and studies prove it.23.
This normally makes it easy to consume less and lose excess weight– just wait until you're hungry before you eat.24 It also makes intermittent fasting much easier, something that can improve efforts to reverse type 2 diabetes and accelerate weight reduction, beyond the results of keto just.25.
Plus, you could save money and time by not having to snack all the time. Many individuals just feel the requirement to eat two times a day on a keto diet (typically avoiding breakfast), and some just eat once a day.26.
Not needing to battle feelings of cravings might likewise possibly help with issues like sugar or food dependency.27 At last, feeling pleased can be part of the option. Food can stop being an opponent and become your buddy, or simply fuel– whatever you prefer.
Low carbohydrate and diabetes reversalControl blood sugar and reverse type 2 diabetes.
Studies prove that a ketogenic diet plan is outstanding for handling type 2 diabetes, sometimes even resulting in finish reversal of the illness.28 It makes perfect sense, since keto decreases blood-sugar levels, lowers the need for medications and minimizes the potentially unfavorable impact of high insulin levels.29.
Considering that a keto diet plan may reverse existing type 2 diabetes, it's most likely to be efficient at avoiding it, as well as reversing pre-diabetes.30.
Note that the term "turnaround" in this context merely indicates that the illness gets better, improving glucose control and decreasing the need for medications. In the very best case, it can be so much improved that blood glucose go back to normal without medication, long term. In this context, turnaround means the reverse of the disease progressing or getting worse.
Nevertheless, lifestyle modifications only work when you do them. If a person returns to the lifestyle she or he had when type 2 diabetes appeared and progressed, over time it is most likely to return and advance once again.
Improved health markers.
Many studies reveal that low-carb diet plans improve a number of essential danger factors for heart disease, including the cholesterol profile, that includes high-density lipoprotein (HDL) cholesterol and triglycerides. Total and low-density lipoprotein (LDL) cholesterol levels are typically impacted modestly.
It's also typical to see enhanced blood sugar level levels, insulin levels, and blood pressure.32.
These frequently improved markers are connected to something called "metabolic syndrome," an insulin-resistant condition that low-carb diet plans deal with efficiently.33.
Keto diet plan and continuous energy and brain performance.
Some people utilize ketogenic diet plans specifically for increased mental efficiency. Also, it prevails for individuals to experience a boost in energy when in ketosis.35.
On keto, the brain does not require dietary carbohydrates. It's sustained 24-7 by ketones together with a smaller sized quantity of glucose manufactured by your liver. There is no requirement for dietary carbs.36.
Therefore, ketosis results in a steady circulation of fuel (ketones) to the brain, therefore avoiding problems experienced with huge blood sugar swings.37 This might often result in enhanced focus and concentration, and resolution of brain fog, with enhanced psychological clarity.38.
Keto and IBS.
A keto diet plan can result in a calmer stomach, less gas, fewer cramps and less pain, typically resulting in improvements in IBS signs.39.
For some individuals this is the leading advantage, and it often just takes a day or two to experience it.40.
Increased physical endurance.
Ketogenic diet plans can in theory increase your physical endurance by enhancing your access to the vast amounts of energy in your fat stores.
The body's supply of kept carbs (glycogen) only lasts for a number of hours of intense exercise, or less. However your fat shops carry enough energy to potentially last for weeks.
Beyond this result, another possible benefit is the reduction in body fat percentage that can be achieved on a keto diet plan (see weight loss, above). This reduction in body fat weight is possibly important in a variety of competitive sports, including endurance sports.
Keto diets and epilepsy
The ketogenic diet plan is a proven and frequently effective medical therapy for epilepsy that has been used given that the 1920s. Traditionally it was utilized primarily for children, however over the last few years grownups have actually taken advantage of it as well.
Using a ketogenic diet plan for epilepsy can enable some individuals to take fewer anti-epileptic drugs or none at all, while possibly still remaining seizure-free. This might reduce drug negative effects and therefore increase psychological efficiency.
More possible keto benefits.
A keto diet can also help deal with high blood pressure,46 might result in less acne,47 and may assist manage migraine.48 It might also assist enhance many cases of PCOS and heartburn, while also frequently reducing sugar cravings. Finally it might assist with certain psychological health issues and can have other potential advantages.
It may sound like a keto diet is a miracle cure for anything. It's certainly not. While it can have numerous advantages, it's not for everyone. Discover more about if a low-carb or keto diet plan is right for you.
4. How to enter ketosis on a keto diet.
Here are the seven crucial things to increase your level of ketosis, ranked from the majority of to least crucial:.
Restrict carbs to 20 digestible grams daily or less— a strict low-carb or keto diet plan. Fiber does not have to be restricted, it may even be advantageous for ketosis.50.
Frequently, simply limiting carbs to extremely low levels leads to ketosis. So this may be all you need to do. However the remainder of the list below will help make certain that you succeed.
Eat enough fat to feel satisfied. A keto low-carb diet plan is usually a higher-fat diet plan, since fat materials the energy that you are no longer obtaining from carbohydrates.51 This is the huge difference between a keto diet plan and hunger, which also results in ketosis. A keto diet plan is sustainable while hunger is not.52.
If you feel as if you're starving, you're most likely to feel exhausted and wish to quit your diet. However a ketogenic diet needs to help you avoid getting too starving, making it sustainable and potentially making you feel great.53.
So eat enough protein foods and low-carb veggies, with enough added fat to feel satisfied. If you're starving all the time, check that you are getting adequate amounts of protein at most meals and, if so, add more fat to your meals (like more butter, more olive oil, or some scrumptious sauces).
Our keto dishes have lots of fat consisted of, but you can change up or down, according to your own requirements.
Preserve a moderate protein intake. A keto diet plan is not implied to be a very-high-protein diet plan. We suggest 1.2 to 1.7 grams of protein per kg of referral body weight each day.54 This suggests about 100 grams of protein per day if your lean body mass weight is around 70 kilos (155 pounds). Have a look at our target protein varies to find out just how much protein you ought to be aiming for every day.
Despite concerns that people on keto diets consume "too much" protein, this does not seem to be the case for most people. Since it is very filling, many people find it tough to overindulge protein.55.
Although amino acids from protein foods can be transformed to glucose, under experimental conditions, only a little percentage really are.56 This might be related to private elements, such as degree of insulin resistance.57 Nevertheless, even people with type 2 diabetes usually succeed with the adequate levels of protein Diet Physician suggests, if their diets are also low carbohydrate.58.
At the same time, inadequate protein consumption over extended periods of time is a severe concern. It can lead to loss of muscle and bone, especially as you age.
Prevent snacking when not starving. Consuming more often than you require, just eating for enjoyable, or consuming due to the fact that there's food around, reduces ketosis and decreases weight reduction.59 Though using keto snacks may decrease the damage when you're starving in between meals, try to change your meals so that snacks become unneeded.
If needed, include intermittent fasting. For instance, skip breakfast and only consume during 8 hours of the day, fasting for 16 hours (i.e. 16:8 fasting). This is effective at enhancing ketone levels, as well as accelerating weight reduction and enhancing insulin resistance.60 It's likewise typically easy to do on keto.
Add exercise. Including any kind of exercise while on low carb can increase ketone levels moderately.61 It can also help speed up weight reduction and enhance type 2 diabetes.62 Exercise is not essential to enter ketosis, but it may be handy.
Sleep enough and lessen stress. Most people gain from a minimum of 7 hours of sleep per night, usually. And attempt to keep stress under control. Sleep deprivation and tension hormones raise blood sugar levels, slowing ketosis and weight reduction.63 Plus they may make it more difficult to stick to a keto diet and resist temptations.64 So while managing sleep and tension will not get you into ketosis on their own, they are still worth thinking about.
Keto supplements are not needed. Note what's not on the list above: you do not need expensive supplements, like exogenous ketones or MCT oil (medium-chain triglycerides). These supplements will likely not help you reduce weight or reverse illness. At least there's no evidence for that.65 Discover more in our ketosis guide.
Bottom line: To enter ketosis, restrict carbohydrates to really low levels, preferably listed below 20 net carbohydrates each day. That's a ketogenic diet plan, and it's by far the most essential thing for ketosis to take place.
Need to you need to increase the impact, carry out more steps from the list above, beginning with the top. Got questions? Our Facebook group has answers.
5. How to understand you remain in ketosis.
How do you understand if you're in ketosis? It's possible to determine it by testing urine, blood or breath samples. However there are likewise telltale signs that require no screening:.
Symptoms of ketosis: dry mouth, thirst, frequent urination.
Dry mouth and increased thirst. Unless you consume enough water and get enough electrolytes like sodium, you may feel a dry mouth. Attempt a cup of bouillon or 2 day-to-day, plus as much water as you require. You may likewise feel a metal taste in your mouth.
Increased urination. A ketone body, acetoacetate, may end up in the urine. This makes it possible to test for ketosis utilizing urine strips. It likewise– a minimum of when starting out– can result in having to go to the restroom more frequently. This might be the primary reason for the increased thirst (above).
Keto breath. This is due to a ketone body called acetone getting away through our breath.68 It can make a person's breath smell "fruity," or comparable to nail polish eliminator. This odor can sometimes likewise originated from sweat, when exercising. It's frequently short-term.
Other, less specific but more positive signs consist of:.
Lowered hunger. Many individuals experience a significant reduction in hunger on a keto diet.69 In fact, many people feel great when they eat just one or two times a day, and might instantly wind up doing a form of periodic fasting. This conserves money and time, while likewise speeding up weight reduction.70.
Perhaps increased energy. After a couple of days of sensation worn out (the "keto flu") many people experience a clear boost in energy levels. This can also be experienced as clear thinking, a lack of "brain fog," or even a sense of bliss.71.
Measuring ketosis.
There are 3 ways to determine for ketones, which all featured benefits and drawbacks. For a detailed contrast, see our complete guide to the best way to test ketones.
Urine strips.
Breath ketone analyzers.
Blood ketone meter.
6. Practical keto diet plan guides.
A keto diet plan is simple, but it assists to discover some standard brand-new skills. How do you prepare simple keto breakfasts? Have you avoided fat for several years and don't understand how to get more in your diet? How do you eat in restaurants and still stay on plan?
These ideas and guides answer common keto concerns.
How should you begin your day? If you enjoy bacon and eggs, dig in! If you don't, some remarkable keto breakfasts have no eggs at all.
Have you been told that "breakfast is the most essential meal of the day"? That's most likely not real.73 If you're not hungry when you get up, feel free to skip breakfast or just have a cup of coffee. Minimized appetite is common on a keto diet, so do not worry about avoiding any meal.74.
If you're starving when you wake up however are short on time, lots of keto breakfasts are tasty, filling and fast. All keto breakfasts.
Hmmm, what to eat for lunch or dinner? Daily meal planning can be as easy as meat, fish or chicken mains with a salad, or vegetable side– with melted butter, cheese, or a tasty full-fat sauce. We have numerous options for tasty keto meals.
A keto diet on a budget plan.
Many individuals believe that a keto diet is costly, and it can be. After all, good-quality food expenses more than unhealthier alternatives. However there are lots of ways to stay budget-friendly, and in this guide you'll learn all about them.
Eating more fat on a keto diet plan.
How to eat more fat.
For years we have actually been told to fear fat, a position that we have proof to seriously question.75 We now have reason to think that fat is most likely not harmful, plus it is satisfying and makes food taste excellent.
Do you require recommendations on how to add fat back into your food? What fats should you utilize, olive oil or butter? And just just how much fat do you require every day? Suggestion: if you are constantly feeling starving on a keto diet plan, you may need more protein or fat, or both.
Bread is one of the most typical things that individuals miss on a ketogenic diet. Worry not! There are plenty of great keto bread options. Keto Diet Plan Price
Dining out on a keto diet.
How do you eat keto at a buffet, a friend's home, or a fast-food restaurant? Prevent starchy foods (like bread, rice, or pasta) and ask for extra natural fat, like butter or olive oil, if you require it. Dining out on keto.
How to cheat on a keto diet plan.
To carb or not to carbohydrate? This guide will assist you decide, and how to do it smarter.
Avoid processed foods on a keto dietAvoiding unique items.
Don't be deceived by the creative marketing of special "low-carb" products. Remember: A reliable keto diet for weight loss does not include improved and industrially processed foods.
Low-carb items like chocolate, candy, pasta, and bread frequently utilize all kinds of misleading marketing, while being just processed food– consisting of carbohydrates– in camouflage. Discover more.
7. Potential adverse effects of a keto diet.
- Headache.
- Feeling worn out.
- Queasiness.
- Leg cramps.
- Constipation.
- Halitosis.
- Heart palpitations.
- Exercise problems.
- Alcohol tolerance.
- Hair loss.
- Cholesterol.
- Rash.
When you unexpectedly change your body's metabolic process from burning carbohydrates (glucose) to fat and ketones, you might have some side effects as your body gets used to its brand-new fuel, particularly during days 2 through 5.
Symptoms might consist of headache, fatigue, muscle fatigue, cramping, and heart palpitations. These side effects are short-term for the majority of people, and there are methods to minimize or treat them (see below).76.
To decrease possible side effects, you might decide to gradually decrease your usage of carbohydrates over a few weeks. But with a slower start you'll likely not see results as quickly. While the short-term outcomes may differ, the long-term results need to remain the very same.77.
We recommend you stop sugar and starches at one time. You will likely lose a number of pounds within days. While much of the initial fast weight-loss is water weight (from minimized swelling), it's still an extremely inspiring way to start your keto journey.
Keto flu
Many people who start a ketogenic diet plan will experience some symptoms of the "keto flu." This is what you may feel, more or less, a couple of days after you have actually begun a keto diet:
Light nausea
Difficulty focusing (" brain fog").
Absence of inspiration.
These preliminary signs often disappear within a week or more, as your body adapts to increased weight loss.
The main cause of the keto flu is that carb-rich foods can result in water retention (swelling) in the body. When you begin a low-carb diet plan much of this excess fluid is lost. You might observe increased urination, and with that some extra salt is lost too.
Before your body adapts, this can result in dehydration and a lack of salt. These appear to be behind most of the signs of the keto flu.
You can lower or perhaps get rid of these signs by making certain you get enough water and salt. One basic way to do this is to consume a cup of bouillon or broth, once or twice a day.8081.
Keto diet plan debates.
The majority of side effects of a keto diet are small and momentary. But there are a great deal of debates and misconceptions that frighten individuals.
Have you heard that your brain will cease operating unless you eat great deals of carbs? It's a myth, based on a lack of understanding of the method the body works in ketosis (changing the fuel supply of the brain to ketones). Learn more.
Another typical misunderstanding is mixing up typical ketosis– resulting from a keto diet plan– with the hazardous medical emergency ketoacidosis. Don't fret! They are two extremely various things. Ketoacidosis does not happen simply from eating a keto diet.82.
The keto diet plan debates do not stop there. Will keto kill your kidneys or ruin your bones? Will it stop your thyroid from working? See our low-carb and keto debates page, or pick listed below.
Saturated fat.
Brain requires carbohydrates.
Gut germs.
8. Keto FAQ and other resources.
Keto concerns and answersThere are numerous common questions about keto, and we do our finest to answer them all. Feel free to have a look at our complete keto diet plan FAQ, or choose listed below:.
Just how much weight will I lose on a keto diet plan?
Results differ extensively. Most people lose 2-4 pounds (1-2 kg) throughout the very first week. This is mainly water weight. After that, it prevails to lose about 1 pound (0.5 kg) of excess weight weekly. Nevertheless, some lose much faster (typically more youthful guys), some a bit slower (frequently females over 40).
You can speed up the process or break a weight loss plateau by following our leading pointers.
When you approach your regular body weight, the weight-loss will slow. Simply remember, a "typical" body weight varies from person to person depending on our genetics and environmental exposures and may not fit what we see in the popular media. The weight-loss won't go on forever. As long as you follow the suggestions to consume when you are hungry, you will eventually stabilize your weight.
How do I track my carb intake?
If you utilize our keto recipes and keto meal prepares you'll stay under 20 net grams of carbohydrates each day, without any requirement to count.
Utilizing our keto foods standards and visual guides will make it easy to estimate roughly the number of carbohydrates you consume in a day.
If you wish to count carbs exactly, the most popular way is with apps like MyFitnessPal, Chronometer or others.
What occurs after I reach my health and weight objectives on a keto diet plan?
Once you reach your goals you can either keep eating keto (to keep the result), or you can try including a bit more carbohydrates. In the latter case the effect of the keto diet will be somewhat weaker, and you might or may not regain some weight.
If you revert to your old habits, you'll slowly return to the weight and health circumstance you had previously. It's like working out– if you stop doing it, you'll gradually lose the benefits. As you may expect, a keto diet, like workout, only works when you do it.
Disclaimer: While the ketogenic diet has many tested advantages, it's still controversial. The main potential risk relates to medications, e.g. for diabetes, where doses might require to be adapted (see above). Discuss any modifications in medication and appropriate lifestyle modifications with your doctor. Complete disclaimer.
This guide is written for adults with health issues, consisting of obesity, that could take advantage of a ketogenic diet plan.
Controversial topics connected to a keto diet plan, and our handle them, include saturated fats, cholesterol, entire grains, red meat, whether the brain requires carbohydrates and limiting calories for weight reduction.


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In March 2002 she joined the Tshwane Business and Agricultural Corporation (TSHWABAC) as Head: Events and Special Projects. She successfully managed the Pretoria Show for six years and was also responsible for major events such as the Wild Life Expo, the Tight Lines Expo and the Bundu Expo. She managed an annual budget of R15 million and more than 200 permanent and temporary staff.
In 2008 Hanlie started Siyakula Events a company that enables her to share the valuable experience that she gained in the challenging world of marketing and events management with clients.

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Psalm 77
God's Mighty Deeds Recalled
To the leader: according to Jeduthun. Of Asaph. A Psalm.
I cry aloud to God,
aloud to God, that he may hear me.
In the day of my trouble I seek the Lord;
in the night my hand is stretched out without wearying;
my soul refuses to be comforted.
I think of God, and I moan;
I meditate, and my spirit faints. Selah
You keep my eyelids from closing;
I am so troubled that I cannot speak.
I consider the days of old,
and remember the years of long ago.
I commune with my heart in the night;
I meditate and search my spirit:
"Will the Lord spurn forever,
and never again be favorable?
Has his steadfast love ceased forever?
Are his promises at an end for all time?
Has God forgotten to be gracious?
Has he in anger shut up his compassion?" Selah
And I say, "It is my grief
that the right hand of the Most High has changed."
I will call to mind the deeds of the L ord;
I will remember your wonders of old.
I will meditate on all your work,
and muse on your mighty deeds.
Your way, O God, is holy.
What god is so great as our God?
You are the God who works wonders;
you have displayed your might among the peoples.
With your strong arm you redeemed your people,
the descendants of Jacob and Joseph. Selah
When the waters saw you, O God,
when the waters saw you, they were afraid;
the very deep trembled.
The clouds poured out water;
the skies thundered;
your arrows flashed on every side.
The crash of your thunder was in the whirlwind;
your lightnings lit up the world;
the earth trembled and shook.
Your way was through the sea,
your path, through the mighty waters;
yet your footprints were unseen.
You led your people like a flock
by the hand of Moses and Aaron.
New Revised Standard Version Bible, copyright 1989, Division of Christian Education of the National Council of the Churches of Christ in the United States of America. Used by permission. All rights reserved.
17. The clouds poured out waters. As the noun מים, mayim, cannot be taken in the construct state, the verb, I have no doubt, is put transitively; but it makes little difference as to the sense, whether we take this view, or read as if מים, mayim, were in the construct state and the verb passive; that is, whether we read, The clouds poured out waters, or, The waters of the clouds were poured out. The meaning obviously is, that not only the sea and the river Jordan, but also the waters which were suspended in the clouds, yielded to God the honor to which he is entitled, the air, by the concussion of the thunder, having poured forth copious showers. The object is to show, that, to whatever quarter men turn their eyes, the glory of God is illustriously manifested, that it is so in every part of creation, above and beneath, from the height of heaven to the depths of the sea. What history is here referred to is involved in some degree of uncertainty. 304304 As in the three preceding verses the deliverance of the chosen people from Egypt, and the drying up of the Red Sea, to make a way for them to pass through, are the subjects celebrated, it is very natural to suppose that the 17th and 18th verses refer to the tempestuous rain, the thunder, lightning, and earthquake, by which God testified his wrath against the Egyptians, and by which that ruthless host were filled with dismay, when they went into the midst of the Red Sea after the Israelites. Of these particular circumstances, we have indeed no distinct information in the narrative of Moses; but from a comparison of what is here stated, with what is said in Exodus 14:24, "And it came to pass, that in the morning watch the Lord looked unto the host of the Egyptians through the pillar of fire and of the cloud, and troubled the host of the Egyptians," it seems highly probable that they took place on that occasion. With this corresponds the representation given by Josephus of this part of Jewish History. "As soon as ever the whole Egyptian army was within it, the sea flowed to its own place, and came down with a torrent raised by storms of wind, and encompassed the Egyptians. Showers of rain also came down from the sky, and dreadful thunders and lightning, with flashes of fire. Thunder-bolts also were darted upon them; nor was there any thing which used to be sent by God upon men, as indications of his wrath, which did not happen at that time; for a dark and dismal night oppressed them." — Antiquities of the Jews, Book II. chapter 16, section 3. Perhaps it is that which is recorded in Exodus 9:23; where we are informed, that hail mingled with thunder and lightning was one of the dreadful plagues inflicted upon the Egyptians. The arrows which went abroad are, no doubt, to be taken metaphorically for lightnings. With this verse we are to connect the following, in which it is said, that the voice of the thunder was heard in the air, and that the lightnings illumined the world, so that the earth trembled The amount is, that at the departure of the people from Egypt, ample testimony was borne to the power of God, both to the eyes and the ears of men; peals of thunder having been heard in every quarter of the heavens, and the whole sky having shone with flashes of lightning, while at the same time the earth was made to tremble.


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Author: Carolly Erickson
Narrator: Nelson Runger
Unabridged: 18 hr 29 min
Format: Digital Audiobook
Publisher: Recorded Books
Published: 04/03/2014
Elizabeth was not just Queen, she was ruler. In an age of male supremacy she, by sheer force of character, became not only the unchallenged leader of the English but also the first leader of an empire upon which the sun never set. Erickson's biography tells the truth about this extraordinary woman and profiles some amazing people-their personalities and culture.
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View other listings in West Hobart, Sandy Bay, South Hobart, North Hobart.
I am recently back in Hobart after a long stint in Melbourne and overseas. I would regard myself as a very positive person and feel pretty good about life and the world in general. Love a good conversation - especially if laughter is involved - prefer to get into a real topic than just talk about the weather or football - but just as happy to sneak into my room and watch some Netflix on the ipad. Enjoy being healthy - regular gym, MTB riding, occasional surf and eating reasonably well......that way I don't feel too guilty having a few drinks on the weekend.
I would prefer to live with person / people in their 40's - that may have a couple of similar interests / lifestyle preferences. I'm not desperate to move - but if the place and people feel like a good fit - I don't have a notice period or anything
I have my own business and office - and generally work pretty long hours - so do enjoy my downtime. I have been single for about a year - and in no hurry to change that status. I have a shack on Bruny - and if I'm not working on weekends - will often head over there to chill out on my own or with a couple of friends.
In regard to domestics - pretty important to me to have a clean house - especially kitchen area if its being shared. Am also cool with dogs or cats - provided they are the friendly types. I'm pretty sure I have decided to call Hobart home once again - so will probably be buying a place in the next 6-12 months...


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Bengt-Göran Rosén
Professor, PhD, Docent, i Produktionsteknik
7.5 credits
Start date: 1 October 2020
University: Halmstad University
Target group: PhD Student, Industry
Academy: Production Academy
The last day of application has already passed.
New dates! This much appreciated course will in theory and practice develop the participant's skill in analyzing and comparing productdevelopment and production systems in different countries. Participants will visit Swedish as well as International companies and on a theoretical base, analyse and discuss product development and production from a global perspective.
Due to the current situation, this course is be cancelled.
A specific application must be submitted Before November 16th 2020 Use this link
A Master's degree in engineering or currently enrolled as a PhD student in a relevant theme. Selection of participants will be based on the individual application, submitted before application deadline. Selection is based on previous experience in particular regarding the research topic and progress as well as participation in other Production 2030 courses.
The course aims through study visits to manufacturing companies in at least two countries compare and evaluate different production conditions concerning, inter alia, culture, management and leadership, technology, automation level, cost breakdowns, etc., i.e. to create an in depth understanding of product development and production from a global perspective.
Course organisation
Three meetings before the field trip ranging from 2-3 days. One longer visit (dates TBD) and a follow up presentation/reunion day 1 day. In total 5 meetings. All meetings will include field trips and networking events with local industry and researchers. Each course participant will be assigned a theme group where the participant will work on a theme relating to both her/his research topic and the theme region to be visited. Further all participants will be included in groups responsible for:
A successful completion of this course will be judged on the following:


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Thanks so much for submitting a report. It has been emailed to the Rum Captain and will be actioned shortly.
Have you found an online vendor selling Bacardi Black?
Please input the URL directly to the vendor page with the rum for sale and we will automatically show it on RumRatings
Thank-you for your submission. It will appear on the site once verified.
Originally named Bacardi Black, this rum is now called Bacardi Select. The recipe is the same, which consists of a blend of aged rums, charcoal-filtered once before resting for at least 4 years in American White Oak.
(195 ratings)
Flawed with a glimmer of hope
Sort by: Popularity | Date | Rating
Posted over 1 year ago by Javaznenevim from Slovakia with 52 ratings
Dont waste your money on this thing. Its same trash as Morgan just not with as good PR as Morgan has. Its pretty useless to write anything about taste or smell here. Simple said - its aweful and you should avoid it.
This is, without any doubt, the worst rum I have ever tasted. It might be the worst alcoholic beverage I've ever had, period. DO NOT waste your money on this swill. If you really want to try it, just melt some cherry cough drops in nail polish remover at home and enjoy.
Posted over 1 year ago by Timothy C. from United States with 2 ratings
Dark and harsh with a long bitter aftertaste. The safest bottle in my cabinet.
Posted almost 2 years ago by lprgcfrank from United States with 21 ratings
Pedestrian. Just a darker version of the regular bacardi. Needa to be mixed.
Posted almost 2 years ago by Jaf from Czech Republic with 11 ratings
Good for coctails but not for fine drinking
Quite brutal backround.
5 shots and you have stomach ache.
Be careful not to dring this one too much.
Posted almost 2 years ago by Bert Bouquet from United States with 5 ratings
As soon as this rum came out I have always had in my cabinet. I love the taste of rum and this rum fits it well. Unlike most dark rums the cuffing on this rum is light enough it will not burn your stomach. It has a smooth rich flavor. I judge others against this rum.
All i can say is i have been drinking this for almost 20yrs nothing better. Started as select then renamed to black. The aroma taste is full bodied aged to perfection.
Posted 2 years ago by Dimitris from Greece with 78 ratings
Artificial taste, only for mixing cant drink straight more than 1 drink.
Look, we know Bacardi is the "Sam's Cola" of rum brands but I don't think it deserves a "1". If you know what to expect, B Black is a dark not-complex sipping rum that can be enjoyed if you can lower your nose long enough to drink some cheap stuff.
It's a good Rum to mix. Unfortunately, you can't buy it anymore. It is much bettet then the new carta negra
"hint of plum/prune and a little hint of treacle..."
"Bacardi Black rum review by The Fat Rum Pirate"
More of a cane juice/agricole grassy note.
"There is a little hint of plum/prune and a little hint of treacle. Tastes quite bitter and too dry."
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Jim Young/Reuters
The US midterm election race in Illinois' 13th congressional district offered a barometer of American farmers' faith in the trade war with China. Democrat challenger Betsy Dirksen Londrigan, who had vowed to lobby for de-escalation of the trade war, came up just short, losing the vote by a mere 1.4 percentage points to incumbent Rodney Davis (R). Illinois is the top soybean-producing state in the US, As of April, before the salvo of import tariffs began, about 25 per cent of the state's soybean crop was bought by China. In Washington, the most trade-dependent state in the country, around US$594 million of the state's annual agricultural exports to China are now targeted by Beijing's retaliatory tariffs. Democrats in Washington were overwhelmingly on track to either extend their margins of victory over Republican challengers or, in the case of three congressional districts expected to stay red, significantly narrow the margins of loss.
As the results came trickling in for one of the most consequential midterm elections in recent US history, the conclusion of one particular battleground race in central Illinois offered a barometer of American farmers' faith in a trade war with China that could cost them billions of dollars in exports.
As voter rejection of Republicans gathered steam in heavily trade-dependent states like Washington, the battle for Illinois' 13th congressional district — a traditionally conservative stronghold that Republican representative Rodney Davis won by almost 20 percentage points in 2016 — came down to the wire on Tuesday night, in an election that saw the Democrats take back control of the House of Representatives.See the rest of the story at Business Insider
NOW WATCH: Trump once won a lawsuit against the NFL — but the result was an embarrassment
See Also:
A Chinese firm forced its employees to eat insects and drink urine when they didn't meet sales targetsEuropeans fear Trump will double down on his disruptive foreign policyParis plans to launch the world's largest fleet of electric bicycles
SEE ALSO: Soybean inventories pile up amid US-China trade battle
Read more: feedproxy.google.com


text: London's greatest pop party returns to Brighton Fringe for the third year running! Take a romp through the decades with Slow Alfie and his gang of misfit performers.Expect sing-alongs, madcap stage show, hula hooping, confetti cannons plus the finest pop, rock, disco and power ballads known to humanity.Started by ex-gangster Fat Tony and now run by his half-wit son, Slow Alfie, this is the club that time forgot. Lay your dignity at the door and prepare to dance like no one is watching! Bring your dancing shoes (you will need them) for a bumpy trip through the musical decades!More info see ClubdeFromage.comTickets available at https://www.brightonfringe.org/whats-on/club-de-fromage-117927/


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Young hero Nithiin is on a roll with this year's hit of Bheeshma and his commitments.He has as many as 4 films in the pipeline.
His immediate next will be Rang De in the direction of Venky Atluri.The movie has Keerthy Suresh playing the female lead role in the movie.
It has completed a schedule this month and a fresh schedule of a couple of songs and a few scenes were planned to be shot in Italy.
Actually, the Rang De team were to fly to Italy tomorrow but it has been canceled now.Corona pandemic hits Italy again.The second wave of Coronavirus has badly hit the country and now a lot of restrictions have been imposed.
So, the Rang De team is now looking for other alternatives.They are thinking to continue the shooting in Dubai which seems to be a decent option.
However, we have to wait and see what the Rang De team will decide.
Rang De is planning to complete the shoot this year and planning to release the movie in 2021 summer.
as of now, there is no official announcement from the makers.


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Client: Crazy Domains by Dreamscape Networks
Director Duo: Pabz Alexander & Rory Cavanagh
DOP: Juffrie Friday
Executive Producer: Michael Ahmadzadeh
Senior Producer: Dora Claire
Lead Producer: Feliscia Xu
Assistant Director: Barnabas Chua
Production Manager: Jian Chen
Production Assistants: Bryan Tan, Chloe Tay, Mileva Seow
1st AC: Aaron Ang
2nd AC: Wei Ching
DIT: Harry Scott, Eryka Fontanilla
Gaffer: Eljin Tan
Best Boy: Kiki
Key Grip: Neil
Grip: Elliott Small
JR Grip: Swee Kheng
Soundman: Lijie
Wardrobe Stylist: Lydia Koh
Hair & Makeup Artist: Zirah
Art Director: Ineza Ng
Editor: Venus Oh
BTS: Eryka Fontanilla, Harry Scott, Bryan Tan, Jian Chen
Kit: Arri Alexa Mini LF + Arri Signature Prime ( 18,25,35,47,75mm )
Talents: Dylan & Toby
Shot in Singapore
In close collaboration alongside Crazy Domains by Dreamscape Networks, electriclimefilms created three Brand and Product films each with our incredible crew — Director Duo Pabz Alexander and Rory Cavanagh, Assistant Director Barnabas Chua, DOP Juffrie Friday, Senior Producer Dora Claire and Lead Producer Feliscia Xu.
Check out some behind the scenes moments captured on set of Crazy Domains 'Pete's Nuts' and 'Everyone's A Winner'.
Above: Director Rory Cavanagh
Above: Director Pabz Alexander
Above: Lead Producer Feliscia Xu
Above: BTS Harry Scott
Above: Grip Elliott Small
Each film spotlights a uniquely comedic character looking to kick-start their own website to either sell or showcase their unusual yet quirky interests; brilliantly incorporated to showcase what Crazy Domains can offer.
Above: Best Boy Kiki
Above: DOP Juffrie Friday
Above: Director Rory Cavanagh (left), Assistant Director Barnabas Chua (right)
Almost a mockumentary approach, the interesting characters speak in-depth about their hobbies and how they came to set up a website —
all while explaining how quick and easy the process is. With eccentric wardrobe and distinctive locations, it helps in adding to the humourous and cheeky elements of the films.


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Arkansas to allow its 3 casinos to reopen May 18
LITTLE ROCK, Ark. (AP) — Arkansas is allowing its three casinos to reopen May 18 but with new capacity limits and rules to prevent the spread of the coronavirus. Gov. Asa Hutchinson on Thursday said the casinos will be limited to one-third their capacity. The casinos include ones at a West Memphis dog track and a Hot Springs horse track. All have been closed since March 17. He didn't say whether the requirements would restrict or prohibit certain types of games. Hutchinson has moved in recent days to allow businesses closed because of the pandemic to reopen. Gyms, barbershops and hair salons reopened this week.
Judge rejects abortion clinic's bid to block virus test rule
LITTLE ROCK, Ark. (AP) — A federal judge has rejected a request by Arkansas' only surgical abortion clinic to block a rule requiring a negative coronavirus test before a woman undergoes the procedure. U.S. District Judge Brian Miller rejected the motion to prevent the state from enforcing the requirement on three women nearing Arkansas' limit on when abortions can be performed. Arkansas bans abortions 20 weeks into a woman's pregnancy. Arkansas last week eased a ban on elective procedures that had prohibited surgical abortions. The state now requires a negative virus test within 48 hours of an elective procedure. The clinic says it contacted more than 15 testing locations but has been unable to find one that will test asymptomatic people and that's able to have results within 48 hours.
Alcorn hires Kilbert to lead women's basketball program
LORMAN, Miss. (AP) — Alcorn State has hired a new coach to lead its women's basketball program. The school named Nathaniel Kilbert, who served as an assistant coach for the Lady Braves from 1991-2001, to the top position on Tuesday. Kilbert replaces Courtney Pruitt, whose contract was not renewed after five seasons. The team finished 13-18 last year with a 9-9 mark in the SWAC.
Arkansas to ensure voter registration records get updated
LITTLE ROCK, Ark. (AP) — Arkansas will begin ensuring that change-of-address information submitted for driver's license purposes is used to update voter registration records under an agreement with the federal government. The state's agreement with the U.S. Department of Justice is aimed at resolving claims that Arkansas didn't provide certain opportunities to update voter-registration records as required by the National Voter Registration Act of 1993. The law requires states to update voter records when the address on the driver's license or other IDs is changed, unless the person chooses otherwise. But the Arkansas Democrat-Gazette reported that a Justice Department investigation found the state didn't comply with the update requirements.
University of Arkansas overwhelmed with calls about hornet
LITTLE ROCK, Ark. (AP) — An expert says the agricultural division at University of Arkansas has been overwhelmed with phone calls about whether the world's largest hornet has landed in the state. Jon Zawislak, an apiary expert and entomologist at the University of Arkansas System Division of Agriculture, said extension agents have been inundated with phone calls about the giant insect for four days. He says beekeepers have expressed concern about the potential impact the insect could have on their livelihoods or hobbies. Zawislak noted that he doubts the giant insect will arrive in Arkansas.
Murphy Oil moving headquarters from Arkansas to Texas
EL DORADO, Ark. (AP) — Murphy Oil Corp. is closing its El Dorado, Arkansas, headquarters and is moving to Houston. The independent oil and natural gas exploration and production company on Wednesday cited the steep drop in crude oil prices in its decision to close the El Dorado office, which has about 80 employees. The company said the move came after it exhausted other cost-saving measures, including cutting capital expenditures in half. The firm also is closing an office in Canada that employs 110 people and is consolidating all worldwide staff activities in its Houston office.


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Beds: 2Baths: 3Sq Ft: 3513
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Dental Bonding is a procedure by which composite resin material closely matching the colour of the patient's teeth is adhered to the tooth to cosmetically enhance its appearance and colour. A curing light, either ultraviolet rays or a laser beam is used to harden the resin. It takes about 60 to 90 minutes to perform.
There is no preparation required for bonding and the procedure is pain free. No anaesthetic is required unless the dentist feel there is the need to perform some drilling.
Patients can travel by air immediately after a dental bonding procedure unless the dentist advises them against travel.
If local anaesthesia is administered, patients may feel uncomfortable till the anaesthesia wears off. The anaesthesia will wear off in a few hours. Dental bonding is a pain free procedure.
Patients should not drink beverages or eat food that may stain teeth for at least two days. They should brush and floss their teeth regularly and maintain overall good oral hygiene. They should use a soft toothbrush while brushing teeth. They should avoid biting hard objects or eating hard food items. They should stop smoking and drink water after every meal.
Alternatives to dental bonding include teeth whitening procedures, fitting veneers or fitting dental crowns.
We have all the information you need about public and private dental clinics that provide dental bonding in Baja California. Compare all the dentists and contact the dental bonding clinic in Baja California that's right for you.
Dental Bonding prices from $45 - Enquire for a fast quote ★ Free consultation ★ Choose from 82 Dental Bonding Clinics in Baja California with 146 verified patient reviews.
I had a total of 8 crowns done on the top row and I could not be happier! The staff and dentist (Dr. Lopez) were incredibly professional and I felt right at home in their care. It was a great value (especially compared to the United States) and the work was done beautifully. They completely transformed my smile and I could not be any happier! Great experience! The clinic was clean, easy to find, and professional. By far the nicest building and staff in Los Algodones!
I was there to have a retainer made and my teeth whitened for the first time. Dr. Giovani Guillen did a good job. The entire process took 2.5 hours. His attention to detail and to my comfort during the procedures was good. I would return to this dental clinic. Obtained quotes from two dental clinics. Choose this one due to accurate quote, good pricing, and professional, caring demeanor of office staff and doctor. Receptionist was excellent and it was easy to set up appointment and service was about the speed one would expect in a busy dental office. Everyone was very friendly and helpful.
El servicio es excelente, lo recomiendo ampliamente. La Dra Cynthia me dio la atención de primera, también me dio la información suficiente de mi padecimiento, gracias por prestar este tipo de servicio!
Dental services are just excellent, I highly recommend. Dra Cynthia gave me a first class attention, also she gave me all information about my periodontal disease, thanks for this kind of service.


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Florist's Choice for Romance
Can't decide what to order for a for your special someone? Let the experts take over! Our professional designers will create a stunning arrangement just for you, using the freshest available flowers. You won't find a better deal than this!
Your arrangement will include the designer's choice of fresh blooms, arranged and ready to enjoy in a vase.
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Reviews Sourced from Lovingly and Google


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ADVOC rising star and member of Stockholm based KLA Law firm, Ellinoora Hoppe, joined Ashfords' London office in early September for two weeks… Read more
The ADVOC Exchange Program encourages members to offer and receive young lawyers from other firms. Read more
The members of ADVOC Asia held a teleconference on 27 August 2013. Read more
A report from the Web and Marketing Committee on recent achievements and new goals. Read more
The Global Executive Committee held their first meeting by circular email in July. Read more
Chris Ward and Andrew Cheetham of Cooper Grace Ward in Brisbane, Queensland Australia were visiting London for their annual Lloyds insurance… Read more
The very first ADVOC Business Law Conference, held in Bali, on the 19th of August proved to be a great success. Read more
The meeting was hosted by Dvorak, Hager & partners, law offices seated in Prague, Czech Republic, and Bratislava, Slovak Republic Read more
An update from one of our Spainsih lawyers who specialise in family businesses, corporate law and international law. Read more
On August 2nd Law 12,846 was published in Brazil, knows as the "Anti-Corruption Law". The new law regulates the civil and administrative liability… Read more
The monthly round up of international insolvency cases from our member in London Read more
The monthly legal update from our member in Poland on international energy law. Read more
We are pleased to say that our Myanmar Office is now open for business at the new Union Business Centre in Nat Mauk Road. Read more
On June 28, 2013, SBA issued final, tougher regulations under the 2010 Jobs Act to crack down on companies that are not small, but receive federal… Read more
Click here for a complete list of our 2013 events and seminars! Read more
Ashfords latest Brands Bulletin from the IP team Read more
The latest energy update from BSJP. Read more
The UK and Panama have signed an agreement to avoid double taxation. This agreement is the 18th agreement of this sort signed by Panama. Read more
On 1 July 2013, the Department of Immigration and Citizenship (DIAC) introduced a raft of changes to the Temporary Work (Skilled) (Subclass 457)… Read more
The world is on the cusp of the largest expansion of the Internet domain name landscape since the 1980s. Read more
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The importance of estate planning for the Agriculture sector - Robert Horsey, Partner in our Disputed Wills & Trust… https://t.co/WctP5zE5Zs
Is your business considering commercialising it's intellectual property? Our team of trade mark attorneys can help… https://t.co/fYNQRDPOLH
Have you seen our latest #vacancies? We have a number of opportunities across the business, including #construction… https://t.co/fTZJ0DLx5B
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@TechSWofficial Great event @TechSWofficial and congratulations to all tonight's winners 👏
ZEDRA's Acquisition Of Fitzgerald & Law. Read the full details here...https://t.co/QowcEKxlzC
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It's the most wonderful time of the year…or is it? Navigating child arrangements at Christmas during Covid https://t.co/gddZrwsE6F
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