text:
Heikki Järvinen, Sami Saarinen, Per Undén
It describes the blacklist language as well as its usage in IFS
1 Introduction
In the operational suite on Cray computer, the blacklist was basically a list of undesired stations to be excluded from the analysis in operations, and usually in prepan experiments, too, based on monthly monitoring by the Operations Department. The technique for blacklisting has been streamlined as a part of the migration of operational codes from Cray to Fujitsu.
A new blacklist format has been introduced that allows a great deal more flexibility in decision making on the use of observations. The blacklist now consists of two parts: data selection part and monthly monitoring part. Data selection part contains information about which variables will be used in the assimilation, and it should be amended only rarely, except in experimentation. The monthly monitoring part, on the other hand, will be updated fairly frequently as a result of data monitoring. The former automatic ship blacklist is not supported any more.
This guide comprehensively describes the format of the blacklist language developed at ECMWF during the migration project in 1995-96 based on initial idea by Mats Hamrud.
2 The Blacklist language
The way the blacklisting now works in the IFS context is as follows. One edits a blacklist file which is written in a specific format. That file is then converted into a subroutine (C language) using the blacklist compiler. The subroutine is then compiled and linked into the executable. This external routine is called from the IFS with a list of arguments in the observation screening run. IFS then receives a few flags telling whether to reject or accept this station or variable for assimilation. The following example will clarify the consepts used in blacklisting.
if (OBSTYP = synop) then
if VARIAB in (u10m, v10m)
and LSMASK = land
and abs(LAT) < 25 then
There are several patterns in this single blacklisting rule and in the following they will be called:
- variables, like OBSTYP, VARIAB, LSMASK, LAT (see 2.1)
- keywords, like synop, u10m, v10m, land, constant (see 2.2)
- statements, like if-then-elif-endif-block (see 2.3.1)
- operators, like and, in,
<(see 2.3.2)
- built-in functions, like abs (see 2.4)
- actions, like fail (see 2.5)
Variables get their values from IFS. These are compared against the keywords or values given in the blacklist. If the blacklist rule is true, fail-function takes action activating blacklisting flags and returning back to the calling routine in IFS. Note that the blacklist language is case insensitive and no column orientation is required.
2.1 Variables
A list of variables that are currently defined in IFS is given below. Adding new variables, see for 5.3.
2.1.1 Report characteristics
The up to date list of variables related to observation header and model fields can be found on HPCF in the external file of our blacklist (for instance /home/rd/rdx/data/37r3/an/external_bl_mon_monit.b for CY37R3).
|Possible values
|observation type
|Keyword (as listed below)
|station id
|Right justified 8 character string
|code type
|Integer value as defined in IFS
|instrument type
|Integer value as defined in IFS
|Packed integer YYMMDD
|Packed integer HHMMSS
|Real value in degrees (-90<=LAT<=90)
|Real value in degrees (-180<LON<=180)
|station altitude
|Real value in metres
|line position atovs
|Integer value
|retrieval type
|Integer value
|EUMETSAT Quality Indicators: with forecast dependence
|CIMSS Quality Indicator: Recursive Filter Flag
|EUMETSAT Quality Indicators: without forecast dependence
|satellite sensor indicator (for RTTOV)
|Integer value
|field of view number
|Integer value
|satellite zenith angle
|Real value (in degrees)
|analysis date
|Packed integer YYMMDD
|analysis time
|Packed integer HHMMSS
|solar elevation
|Real value
|quality of retrieval
|cloud cover
|cloud top pressure
|product type
|Integer value
|sonde type
|Integer value
|amsua=clwp on sea
|Generating centre
|Integer value (WMO defined)
|Generating sub-centre
|Integer value (WMO defined)
|Data stream (see datastream in odb)
|Integer value
|six digit IFS-cycle f.ex 331001 for CY33R1.001
|6 digit integer value
|retrieval source
|Integer value
|surface type indicator
|solar zenith angle
|Real Value
|MARS reportype
|Integer value for MARS archiving
|solar hour
|Real value
|satellite identifier
|Integer value
|station identifier (for some conventional only)
|Integer value (similar to statid but for integer values only)
2.1.2 Model/first guess characteristics
|Possible values
|model surface pressure
|Real Value
|model surface temperature
|Real Value
|model 2 metre temperature
|Real Value
|model top level pressure (hPa)
|Real Value
|model sea-ice fraction
|Real Value
2.1.3 Observation characteristics
External variables (SPECIAL, i.e. related to obs. body entry only)
|Possible values
|variable name (varno in ODB)
|Integer value
|type of vert. coord.
|Integer value
|pressure (hPa)
|Real value
|ref. level press. (hPa)
|Real value
|synop press. code
|Integer value
|observed value
|Real value
|first guess depart.
|Real value
|observation error
|Real value
|first guess error
|Real value
|window chan dep
|Real value
|Obs temperature at same level, for R/S only.
|Real value
|Radar elevation
|Real value
|alternative window chan dep
|Real value
|Surface transmittance for AIRS screening.
|Real value
|percentage of clear pixel (GEOS)
|Real value
2.2 Keywords
Keywords are fixed values against which certain variables are compared. They should be consistent with the IFS definitions. A list of keywords that are currently defined in the blacklist (in the external file of our blacklist). Adding new keywords is straightforward.
synop, airep, satob, dribu, temp, pilot, satem, paob, scatt, limb, gbrad
(or integer values as defined in IFS)
rtovs, tovs, ssmi, meris, am_profiler, jp_profiler, eu_profiler, templand, tempship, dropsonde, reo3, metar, pgps, radar_rr, rad1c, satem500, satem250
(or integer values as defined in IFS)
|hirs, msu, ssu, amsua, amsub, ssmi_sensor, vtpr1, vtpr2, tmi, ssmis, airs, mhs, iasi, amsre, meteosat, msg, geosimg, mtsatimg, windsat, mwts, iras, mwri, envisat
|mipas, gome, gomos, sciamachy, seviry, gome2, omi, toms, sbuv, auramls, iasi_reo3, modis_sensor, mopitt
|u,v,z, z, dz, rh, q, pwc, rh2m, t, td, t2m, td2m, ts, ptend, w,ww, vv, ch, cm, cl, nh, nn, hshs, c, ns, s, e, tgtg, spsp1, spsp2, rs, eses, is, trtr, rr,jj,vs,ds, hwhw, dwdw, gclg, rhlc, rhmc, n, snra, ps, dd, ff, rawbt, rawra, satcl, scatss, du, dv, u10m, v10m, rhlay, auxil, cllqw, ambigv, ambigu, apdss, ro_bangk, rrefl, o3, hlos, no2, so2, co, hcho, go3, co2, ch4, aod, rao, od, rfltnc, lnprc
|sea, land
|psealev, pstalev, g850hpa, g700hpa, p500gpm, p1000gpm, p2000gpm, p3000gpm, p4000gpm, g900hpa, g500hpa
|pressure, height, tovs_cha, sca
|RETR_TYP for TOVS
|cloudy, partly_cloudy, clear
|RETR_TYP for Satob
|wvcl, ir, vis, wv, comb_spec_channels, wvmw, wvcl1, wvcl2, wvcl3, ir1, ir2, ir3, vis1, vis2, vis3, wvmw1, wvmw2, wvmw3
|SONDE_TYPE for radiosondes
|st_avk_mrz, st_rs80_usa, st_rs80, st_rs90, st_viz
|ears, pacrars, dbmodis
|ODB constants
|rmdi, ndmi (real values as defined in ODB)
2.3 Statements and operators
2.3.1 IF-statement syntax
The IF-statement syntax (note the semicolon (;) after each statement):
if (condition) then
IF-test with optional ELIF/ELSE-blocks.
Nested IF-tests are valid in every statement. Every IF-THEN or IF-THEN-ELSE must match an ENDIF
Condition can be any logical or arithmetic operation.
2.3.2 List of the simple operators
A list of operators that are currently defined in the Blacklist-language:
2.3.3 List of more complex operators
Somewhat more complex operators can also be used to simplify coding. For example the compound AND-operators below:
2.4 Built-in functions
The Blacklist-language also contains some built-in functions. They are listed below:
In addition, there is one special function to study whether a point is within a circular area on the Earth (e.g. to blacklist Meteosat SATOBs if they are too far away):
if (not (rad (0, 0, 45, LAT, LON))) then fail(monthly); endif;
The function is called rad() and requires five (5) arguments. It returns one (1) if the observation is within the circle, otherwise zero (0). The usage is
rad(reflat, reflon, refdeg, LAT, LON)
where the refdeg is radius of the circle on the Earth with the (reflat, reflon) as a center point of the circle. The (LAT, LON) is the position of the observation to be checked, i.e. LAT and LON of the report. All values are given in degrees. See also picture 2.1.
Figure 2.1: Schematic view of the rad()-function parameters.
The following arithmetic is performed in the function rad():
- Convert all degrees to radians
- Calculate angle distance (in radians) relative to the center point
obsdeg = acos( cos(reflat) cos(LAT) cos(LON-reflon) +
sin(reflat) sin(LAT) )
Return one from rad, if obsdeg ≤ refdeg, otherwise zero.
2.5 Actions
Finally, perhaps the most important function fail(). It returns information back to the application.
The fail()-function is a variable number argument function. If no arguments are given, the first argument is assumed to contain keyword monthly, i.e. rejection occurs in the monthly monitoring part of the blacklist-file. If the second argument -- seriousness of the blacklisting -- is omitted, then seriousness is assumed to be equal to one.
Arguments in the fail(arg1, arg2)-function are:
| Argument#1 (arg1)
|monthly monitoring (default)
|constant blacklisting
|experimental blacklisting
|emiskf blacklisting
| Argument#2 (arg2)
Level of seriousness of blacklisting
When a call to the fail()-function occurs, the control is returned immediately to the calling application. Normally the application is the IFS, which will get the following (Fortran) variables updated:
Blacklisting indicator
0= not blacklisted (default)
Seriousness of the blacklisting
0= Default if not blacklisted
Feedback vector telling which variable(s) caused the blacklisting to occur:
0 = Blacklist line number where the fail()-function took action
There is a range of values for ZCMCCC, and together with other information in the quality control, and a value less than one may still lead to the use of this variable in the assimilation. The inclusion of this option of non-strict blacklisting increases flexibility of the use of observations.
2.6 Variable declaration
Variable declaration has to be performed, if data will be passed from an application (like IFS) into the blacklist. This is normally done through external-declaration (see for 4.2 or 5.1). Also, selected variables can be protected by defining them as constants.
Additional or local variables can be defined everywhere in the code, even within the IF-THEN-ELSE-ENDIF -block (except in IF-condition). However, any attempt to use undeclared or uninitialized variables will cause the Blacklist-compilation to fail.
The simplest variable declaration is an assignment operation.
3 Operational and experimental use of blacklist
3.1 Location of blacklist files
3.2 Some guidelines
Please do not place any station identifiers into the data selection part of the blacklist. Instead, have them in the monthlt monitoring part. By this way we can have as few changes as possible in the data selection part and make e.g. re-analysis much easier.
After any modifications to the blacklist, please remember to recompile (preferably on a workstation) to check for syntax errors.
4 Creating new blacklist file
Blacklist compilation is fully controlled by the script called blcomp. It has the following capabilities:
- Optionally convert from an old ASCII blacklist format to a new format
- Check the syntax of a given blacklist
- Create C-language file ( C_code.c) catered for observation processing
- C-compile the C-file to create linkable object
4.1 Usage of the blcomp
The blcomp-script has the following usage:
blcomp [-aAcCdDefiILmMnoOpSx8] blacklist_file.b (or blacklist_file.B)
where the flags are as follows:
The new BLACKLIST-file must have either suffix ".b" or ".B". In the latter case the C-preprocessor /lib/cpp will be run in the front of BL-compiler mainly to resolve any possible #include-statements.
For pure syntax checking of the new BLACKLIST-file, give:
blcomp blacklist_file.b
blcomp blacklist_file.B
By giving blcomp without arguments you will get the usage. If you fail to do this, check for your setting of the PATH-environment variable.
4.2 Conversion from old to new blacklist
Conversion from old to new and syntax checking of the new BLACKLIST-file can be accomplish in the following way:
blcomp -o old_text_blacklist_file newfile.b
blcomp -o old_text_blacklist_file newfile.B
Here, the input file is old_text_blacklist_file, and output file is newfile.b (or newfile.B) in the new blacklist format.
While converting from old to new format, the used suffix .b or .B of the new blacklist file plays an important role. First of all, there MUST always be one suffix. When the suffix is .b, then a single blacklist file (here: newfile.b) will be created with all external (e.g. variable declarations) and monthly monitoring rules (a portion of blacklist that normally does not change during one month period) inlined.
If the suffix .B was used, then the following three (3) files are generated:
- master file ( newfile.B)
- include-file no. 1 for externals ( external_newfile.b)
- include-file no. 2 for monthly part ( monthly_newfile.b)
The contents of the master file is simply the following two lines:
#include "external_newfile.b"
#include "monthly_newfile.b"
One way to bring in your own modifications, is to create a new master-file, for example:
#include "external_newfile.b"
#include "my_own_file"
#include "monthly_newfile.b"
This is exactly how the data selection part comes in in the production run, where instead of my_own_file is data selection part.
4.3 C-code generation
Enabling fast blacklist handling the blacklist file is always converted into an object file ( .o) meant to be linked with the (Fortran-)application (like IFS) in conjunction with the blacklist object library (normally libbl95.a).
Once a blacklist file (either with .b or .B suffix) is available, it can be converted to C-language file C_code.c and compiled to an object for maximum performance. This can be done as follows:
blcomp -c blacklist_file.b
blcomp -c blacklist_file.B
4.4 Linking with an application
A Fortran-application (IFS) interfaces the blacklist via two subroutines:
The former one is responsible for initiating the variable list active by the application. And the latter one handles all burden of interfacing the blacklist file.
To link application with the blacklist software, one needs not only the C_code.o-object file, but also the blacklist library libbl95.a. Linking command is normally:
linker application.o C_code.o /bl95path/libbl95.a other_libs
The exact location of the blacklist library can be found via command:
blcomp -L
4.5 Combining conversion and object generation
If no data selection part is needed, one can combine conversion from old to new blacklist and object code generation described above:
blcomp -c -o old_text_blacklist_file newfile.b
blcomp -c -o old_text_blacklist_file newfile.B
4.6 User interface
It is always recommended to (cold-)compile a modified blacklist on a workstation to check for syntax errors. If any errors are detected, the blcomp-command attempts to open an editor session and jump directly to the line where the (first) error occurred.
Sometimes this facility is not desirable and can be disabled by using -i flag in the blcomp-command.
5 Examples
The blacklist file is normally about 1 000 lines long. In order not to confuse readers, we will explain here with very short examples what can be done with the blacklist
5.1 A simple example
A fraction of an old blacklist ( old) looks like as follows:
024 3 33000000 033333
0// 3 33000000 033333
46527 4 33300
08221 6 0330
201 7 33300000 00333
When compiled with blcomp -o old new.b, we get a new file new.b. The local constant variable declaration section looks as follows:
! Written by an automatic conversion program, version 3
! File converted from the file "old"
const monthly = 1;
const constant = 2;
const experimental = 3;
const whitelist = 4;
const synop = 1;
const airep = 2;
const satob = 3;
const dribu = 4;
const temp = 5;
const pilot = 6;
const satem = 7;
const paob = 8;
const scatt = 9;
! CODTYP : none
! INSTRM : none
const u = 3;
const v = 4;
const z = 1;
const dz = 57;
const rh = 29;
const q = 7;
const pwc = 9;
const rh2m = 58;
const t = 2;
const td = 59;
const t2m = 39;
const td2m = 40;
const ts = 11;
const ptend = 30;
const w = 60;
const ww = 61;
const vv = 62;
const ch = 63;
const cm = 64;
const cl = 65;
const nh = 66;
const nn = 67;
const hshs = 68;
const c = 69;
const ns = 70;
const s = 71;
const e = 72;
const tgtg = 73;
const spsp1 = 74;
const spsp2 = 75;
const rs = 76;
const eses = 77;
const is = 78;
const trtr = 79;
const rr = 80;
const jj = 81;
const vs = 82;
const ds = 83;
const hwhw = 84;
const pwpw = 85;
const dwdw = 86;
const gclg = 87;
const rhlc = 88;
const rhmc = 89;
const rhhc = 90;
const n = 91;
const snra = 92;
const ps = 110;
const dd = 111;
const ff = 112;
const rawbt = 119;
const rawra = 120;
const satcl = 121;
const scatss = 122;
const du = 5;
const dv = 6;
const u10m = 41;
const v10m = 42;
const rhlay = 19;
const auxil = 200;
const cllqw = 123;
const scatdd = 124;
const scatff = 125;
const sea = 0;
const land = 1;
const psealev = 0;
const pstalev = 1;
const g850hpa = 2;
const g700hpa = 3;
const p500gpm = 4;
const p1000gpm = 5;
const p2000gpm = 6;
const p3000gpm = 7;
const p4000gpm = 8;
const g900hpa = 9;
const g1000hpa = 10;
const g500hpa = 11;
const pressure = 1;
const height = 2;
const tovs_cha = 3;
const scat_cha = 4;
The external variable definition section looks as follows:
! External variables (non-special):
external obstyp;
external_CHAR statid;
external codtyp;
external instrm;
external date;
external time;
external lat;
external lon;
external stalt;
external modoro;
external lsmask;
external rad;
! External variables (SPECIAL):
external variab is SPECIAL;
external vert_co is SPECIAL;
external press is SPECIAL;
external press_rl is SPECIAL;
external ppcode is SPECIAL;
external obs_value is SPECIAL;
external obs_departure is SPECIAL;
external modps is SPECIAL;
And finally the actual monthly monitoring rules in a new blacklist format:
if ( OBSTYP = synop ) then
if VARIAB in ( z, ps )
and STATID = " 3ELC"
then fail(); endif;
if VARIAB in ( z, ps, u10m, v10m )
and STATID = " ELBX3"
then fail(); endif;
return; endif;
if ( OBSTYP = airep ) then
if (VARIAB = t)
and STATID in ( " N503US", " UAL...")
then fail(); endif;
return; endif;
if ( OBSTYP = satob ) then
if STATID in ( " 0//", " 024")
then fail(); endif;
return; endif;
if ( OBSTYP = dribu ) then
if VARIAB in ( z, ps, u, v )
and STATID = " 46527"
then fail(); endif;
return; endif;
if ( OBSTYP = temp ) then
if (VARIAB = z)
and STATID = " ERES"
then fail(); endif;
return; endif;
if ( OBSTYP = pilot ) then
if VARIAB in ( u, v )
and STATID = " 08221"
then fail(); endif;
return; endif;
if ( OBSTYP = satem ) then
if STATID = " 201"
then fail(); endif;
return; endif;
5.2 A more complex example
The Blacklist compiler will generate quite a compact and readable code from the following excerpt:
035 3 33000000 033333 -50 50 -50 50 1000 401
104 3 33000000 033333 -50 50 90 -170
20674 5 000003 100 10 11 13
40179 5 033000 05 07
40179 6 0330 05 07
The constant definition is not different from the previous example. For the monthly monitoring rules in a new blacklist format becomes:
if ( OBSTYP = synop ) then
if VARIAB in ( z, ps )
and STATID in ( " ATQM", " ATRK", " ATSR", " C6BB", " C6QK")
then fail(); endif;
return; endif;
if ( OBSTYP = airep ) then
if ( 50 >= PRESS >= 10 )
and STATID = " AN..."
then fail(); endif;
if ( ( LAT < -90 or LAT > 90 ) or ( -80 < LON < -40 ) )
and STATID = " NWA74"
then fail(); endif;
return; endif;
if ( OBSTYP = satob ) then
if ( ( LAT < -50 or LAT > 50 ) or ( -170 < LON < 90 ) )
and STATID = " 104"
then fail(); endif;
if ( ( LAT < -50 or LAT > 50 ) or ( LON < -50 or LON > 50 ) )
and ( 1000 >= PRESS >= 401 )
and STATID = " 035"
then fail(); endif;
return; endif;
if ( OBSTYP = temp ) then
if (VARIAB = z)
and ( 100 >= PRESS >= 10 )
and ( 110000 <= TIME <= 130000 )
and STATID = " 20674"
then fail(); endif;
if VARIAB in ( u, v )
and ( 50000 <= TIME <= 70000 )
and STATID = " 40179"
then fail(); endif;
return; endif;
if ( OBSTYP = pilot ) then
if VARIAB in ( u, v )
and ( 50000 <= TIME <= 70000 )
and STATID = " 40179"
then fail(); endif;
return; endif;
5.3 Adding completely new variable to the system
The current definition of variables can be checked from IFS source code in obs_preproc/blinit.F90. Adding new variables requires:
- Never remove or redifine existing variables. That will make re-running earlier cases virtually impossible.
- Add the new variable in the SQL requests black_rob*.sql. If the new variable is not in hdr or body but in some data-specific tables (e.g. sat, or conv), you need to modify *only* those requests that are relevant for those data and have access to these tables.
- Add a variable to the IFS source code in obs_preproc/blinit.F90.
- Increase the number of defined variables in obs_preproc/blinit.F90.
- External declaration must be done into the external-file.
- Before starting to use the new variable, initialize it properly in obs_preproc/black.F90. If the new variable is not in hdr or body but in some data-specific tables (e.g. sat, or conv):
- make sure the variable is always initialized, and
- put some logic in place (e.g. IF (IOBTYP == NSYNOP)...) in order to populate, only when appropriate, the variable with values from the sql.
- The new variable can now be added into the blacklist. If keywords are associated with, declare them in the external-file as well.


text:
COSMEC GROUP grid caster is specially designed to cast with high productivity low antimony and lead-calcium alloys. Depending on the alloy the high speed feature of the machine can reach un output of 14 casts/min (28 grids/min), meaning a design productivity of over 6500 grids per shift.
The grid casting machine is equipped with modern mechanical and electrical components to guarantee stable and reliable performance. Among the best characteristics of the machine are:
- Lead pouring ladle heated by electric resistances, completely closed and surrounded by flames for preventing alloy oxidation. The operation of the ladle is pneumatic and its temperature is thermostatically controlled.
- Opening and closing of the mold is easily adjustable by acting on the air control valves.
- Two cooling system: the first one to cool the grid mould, both the fixed and the moving part; while the second one is for the trim die and the grid transfer system
- Grid transfer mechanism studied for soft grid alloys. Tilted plate to ensure correct alignment before stacking.
- Properly cooled transfer system to avoid damaging the grids while stacked
- Stacker with adjustable width for the grids storage and collection; its feeding mechanism features a different speed for the transport and return stroke, and is equipped with a device for the automatic release of the grid over the stacker.
- Main driven variable speed reduction motor
- Easily accessible control panel installed next to the stacker for operator's convenience
The standard 1.5 ton heating pot is designed for floor installation with dimensions 1.2m x 1.2m x 1m without the aspiration hood. The pot is heating by natural gas or LPG with automatic control and ignition.
Grid moulds are designed according to customers specification and grid design.
Temperature is manipulated by electrical resistances and cooling channel. The process is controlled by thermocouples and a part of the software.

subset: commoncrawl


text:
The Mediterranean diet is a balanced diet and it is in accordance with the dietary guidelines. In fact most of the guidelines suggested are based on Mediterranean diet principles and the majority of the recommended foods are taken from the Mediterranean diet food pyramid. The endorsed distribution of fat, protein and carbohydrates for a healthy diet is:
About: Elizabeth's list of credentials for writing the kind of blog that helps you stay healthy is a long one — she graduated with dual degrees in food & nutrition and mass communication & journalism, and has now dedicated herself to developing healthy recipes and tips for achieving a wholesome, balanced lifestyle. She also shares her own musings — and her stunning photography — to add a personal touch that connects with readers in a meaningful way.
I've been keto for 2 months now and lost 14lbs the first two weeks. I haven't lost anything in over a month so I feel a bit frustrated. I've been very disciplined and I just worry that I won't lose anymore. Is this stall normal? I have a little over 40lbs that I'd like to lose and since I'm quite short and suffering from endometriosis, my weight is primarily in my thighs and hips and it seems to take the longest to lose. My disorder also affects my energy levels to due to the hormonal issues. I just really would like to see success eventually because I feel like I'm at my wits end.
I believe that this cheat day is important for a number of reasons. Firstly, the science behind it suggests that if you go for too long on a limited-calorie diet (which this isn't, however I noticed that it took me much, much less food to fill me up when I ate well, so you tend to naturally eat less on this diet) that your metabolism will shift to a lower gear in order to compromise for the lower intake of calories. By cheating one day and spiking the number of calories you consume, it will keep your metabolism from doing this – and allow you to maintain your high metabolic rate throughout the week.
Wow! I truly believe that I read this post today for a reason! I have been taking anxiety medication for the past 5 years and have gained almost 70 lbs in these 5 years. I've literally gone to doctor after doctor about my weight gain and no one could determine why I've gained so much weight. I've literally gone back and forth about quitting cold turkey and was so fearful about the withdrawl side effects. I feel like my weight gain is causing more anxiety than why I'm on the medicine to begin with. I can't thank you enough for sharing your story and motivating me. Thank you!!
It is important to understand that weight is entirely a function of input and output. The input is the food you eat and the calories contained therein. The output is your energy output. To lose weight the output needs to be greater than the input. It is that simple. Do not believe any of the diet fads. If you are currently not gaining or losing weight then just burning 300 extra calories per week or eating/drinking 300 calories less per week (2 sodas for example or a small burger) WILL make you lose weight - in this case around 5 pounds of fat per year.
If you want to lose weight fast, your best bet is the HMR Program, according to the health experts who rated the diets below for U.S. News. While these diets enable quick weight loss for those with a short-term goal – there's a strong chance you'll drop significant weight within the first 12 months – keep in mind that this is markedly different from long-term weight loss, which is more important for your health.
Satisfying your sweet tooth doesn't require a refined sugar-packed snack. The key is retraining your taste buds to recognize naturally sweet foods, like fruit. "To curb my hankering for treats, I eat mangoes," says Tamyala Ezell, who lost 105 pounds by making over her eating habits and working out three times a week. "They have a natural sweetness that does the trick. Plus, they're low in calories and high in fiber." Another example? "I top berries, nectarines, and cherries with homemade whipped cream, nuts, and dark chocolate," says Goetke.
You may think you're vigilant about watching what you eat, but research shows that stolen bites and tastes can rack up a few hundred uncounted calories, which can put on pounds fast. Eating while distracted can cause mindless eating, too. When women who normally watched their portions had lunch in different situations, they ate 15% more (72 additional calories) while listening to a detective story, compared with when they ate alone and free of any distractions, found a study in the American Journal of Clinical Nutrition.
Jen always has a sugary snack at 10:00 am, Jane loves to eat chocolate at night, they did not realize it but they have a daily pattern and we can use that to our benefit. If you see that you always want something sweet at 10:00 am, have a sweet breakfast like oatmeal, it will curb that craving before you have it and guess what? Pattern broken and extra calories consumed no more.
Cortisone as an oral drug is another common culprit (e.g. Prednisolone). Cortisone often causes weight gain in the long run, especially at higher doses (e.g. more than 5 mg Prednisolone per day). Unfortunately, cortisone is often an essential medication for those who are prescribed it, but the dose should be adjusted frequently so you don't take more than you need. Asthma inhalers and other local cortisone treatments, like creams or nose sprays, hardly affect weight.
Your body needs a certain amount of essential vitamins and minerals to function properly. What happens when you don't get enough of them? What happens when you eat too little food, or when the food you eat isn't sufficiently nutritious? Perhaps our bodies catch on and reply by increasing hunger levels. After all – if we eat more, we increase the chances of consuming enough of whatever nutrient we are lacking.
Getting up early for an a.m. workout is always tough, especially as you slog through getting dressed before the sun rises. Leaving your sneakers out within view of your bed will make it easier to get out of bed, and remind you of why you're waking up early in the first place. Plus, setting out your entire workout ensemble will cut down on getting ready time, so you can get dressed and leave the house before you have time to change your mind.
Carb crazy? Consider this: Refined carbohydrates, such as bread, potatoes and rice, create a surge in insulin that in turn drives down your resting metabolic rate, explains Aronne. "It's important to keep carbohydrates in your diet, but really focus on fruits, vegetables and whole grains, which have less of an effect on insulin levels," he explains. And when buying whole-grain breads and cereals, make sure the first ingredient listed is whole wheat, whole oat or cracked wheat.
While it would be nice to choose where you lose fat, it isn't possible to spot-reduce and just get rid of your belly fat, and there isn't enough evidence to support the use of fat-burning supplements for this purpose. The best way to get rid of any extra belly fat is to eat less and exercise more. Some fat-burning supplements can have adverse effects, so check with your doctor before using any of these supplements to make sure it would be safe for you.
Weight training is the ultimate way to burn calories fast. "A pound of muscle burns up to nine times the calories of a pound of fat," explains Richard Cotton, M.A., chief exercise physiologist for myexerciseplan.com. Weight training increases your resting metabolic rate, which is the number of calories you burn while sitting on your butt. What's more, it gives your metabolism an added boost after you exercise, staying in overdrive for up to two hours after the last bench press, according to a study published in Medicine & Science in Sports & Exercise. Strapped for time? Try these quick moves: squats, bench step-ups, lunges, push-ups, pull-ups and planks. In a pinch, just do single sets of 10 for each exercise — you'll get optimal results for the time invested.
Sable of Squat Like a Lady is a self-described full-time student and part-time powerlifter, but she hasn't always been buff and tough. After suffering from anorexia as a teen, Sable gained 80 pounds. On her journey back to a healthy weight, she fell in love with heavy weight lifting. Now, her focus is no longer about losing weight—check out her post Don't Call Me Skinny! —but on gaining strength.
Rounding out the top three for best weight loss programs on the U.S. News and World Report 2016 rankings, the Biggest Loser meal plan uses a pyramid system with fruits and veggies setting the foundation. Simple tenets back the plan: for example, being mindful of portion control, keeping a food diary, and exercising regularly. So, yes, work will be involved, but the plan is sustainable in the long-term and a likely way to shed pounds.
Jen always has a sugary snack at 10:00 am, Jane loves to eat chocolate at night, they did not realize it but they have a daily pattern and we can use that to our benefit. If you see that you always want something sweet at 10:00 am, have a sweet breakfast like oatmeal, it will curb that craving before you have it and guess what? Pattern broken and extra calories consumed no more.
If you've got weight to lose and you want it gone fast, try swapping out your usual proteins in favor of fish. Not only is fish lower in calories than an equivalent amount of beef or chicken, a study published in Obesity reveals study subjects who added omega-3 fatty acids, like those found in fish, to their diets shed more weight and had an easier time keeping it off than those who skipped them.
Jenn Mitchell is a mother and creator of Comeback Momma, a healthy living blog inspiring readers to live happier and healthier lives. After losing over 50 post-baby pounds and rebounding from postpartum depression twice, Jen became a successful blogger and Personal Trainer. When her anxiety and depression returned years later, she struggled to keep the weight off and rebounded 20 pounds. Now, she's found a healthy balance and is on the right path toward health and happiness and is a true comeback momma! With the help of her blog contributor, Chrissy, a mother, dietician, and triathlete, the Comeback Momma blog is inspiring women to constantly strive to find the best within themselves.
Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a berry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.
If you've got weight to lose and you want it gone fast, try swapping out your usual proteins in favor of fish. Not only is fish lower in calories than an equivalent amount of beef or chicken, a study published in Obesity reveals study subjects who added omega-3 fatty acids, like those found in fish, to their diets shed more weight and had an easier time keeping it off than those who skipped them.
I would love to try this diet out since I will be going to the beach with a large sum of people in exactly 13 days, but one problem, i do not eat meat or fish. I do however consume beans and vegetables and i'm at the gym for two hours a day monday- friday . But for the past few months, I've only lost five pounds. I use to weigh 133, now i weigh 128. By the time we get to the beach i want a smaller stomach and hopefully smaller thighs and my goal weight is 118.
Between his hilarious poetry, inspiring post-it notes, and top ten lists that make Letterman sound unoriginal, reading Jack Sh*T, Gettin' Fit can feel more like your daily dose of comedy than weight-loss advice. Of course you get that too, you're just laughing so hard you don't realize how good it is for you. Check out his post When Harry Met Salad to see what I mean.
About Blog At Physicians Weight Loss, weight loss program includes a number of weight management resources, such as vitamin supplements, B-12 injections, HCG diet and shots, nutrition and exercise programs, nutrition counseling and meal planning, and long-term weight loss maintenance. On their blog, they share weight loss product reviews, success stories, diet plans and much more.
About: Lisa hails from the United Kingdom — a long way from the U.S., but with a touching story of strength that is impossible to ignore. Lisa suffers from Chronic Fatigue, a debilitating condition that's slowed her down significantly in life, and one that she's also managed to fight back from. Lisa started her blog about a year ago as a way to lose weight in the hope that it would help improve her disease — her fight is definitely an inspirational one to follow.
I woke up this morning, put on a dress that suddenly got skinny on me :-), I'm 42, 6 feet tall and I usually weigh between 145 to 148, I had not weighted myself since January, this morning I am in a panic (I use to model for a living, so this is freaking me out) I am at 158.2lbs…do you think it's reasonnable and duable to loose that 10.2lbs within 2/3 weeks, I have just rejoined my gym, my membership had expired, I usually go 3 to 4 times a week do 20 minutes of cardio and I try to focus on a few other exercises, of course, I feel the 10.2 lbs has taken residence just around my waist….isin't that the case for women afetr having children..
About: Bonnie's been sharing her life — and family of 7 — with readers for years. But the reason she found her way onto our list is because of what she started Jan. 2 — a full-on commitment to cut out the junk food, soda and other unhealthy habits and lose weight. More than three months later, and she's more than succeeded. Her daily struggle is the kind of thing anyone who's stopped and started and stopped and then started again can attest to. But what really makes it special is that this time, she not stopping.
Oh, I am a young 76, 5'6" tall and this morning, weighed in at 135.6. my goal is 130. I know it will be a challenge as I am not that overweight. I am enrolled in FFL 7-week course and am really doing my best to follow the program. I have haven't been to the gym for 3 months due to foot problems. Hopefully, an MRI on Friday will reveal the problem and I can resume my gym time. Sorry for this epistly, but wanted to explain all to you in hopes that you can share some home exercises for my stomach area.
I do need some advice on weight loss as I need a slimer body for cosplaying… My weight now is about 65kg , My target is 54kg , My height is 162 … Do you think it's possible to lose such a huge amount of Kg in two-three months? I am now having a diet , eating quite little if i can but my thighs are still super fat , i hate the way it expands … Can you help me ? Thanks 🙂
The main guiding principles of Nutrisystem are portion control, proper nutrition and daily exercise. By relying on foods with a low glycemic index (in other words, foods that release their sugars slowly and steadily, instead of rapidly and intensely), Nutrisystem meals provide a consistent amount of energy throughout the day. The prepackaged, portion-controlled meals eliminate guesswork, while their nutritional guides encourage you to incorporate fresh produce into your meals. Nutrisystem's meals are rich in high-quality proteins to keep you feeling fuller for longer and incorporate healthy fats (like nuts) to ensure you get all the nutrients you need. Their website allows you to track your progress and set realistic goals for yourself as well as giving you a large list of ten-minute exercises to do three times a day to help you stay active to lose weight even faster.
About: Two years ago, January hit rock bottom. She came to the realization that she was a food addict. A few days (and a whole lot of cookie dough) later, January joined Overeaters Anonymous and turned to God to overcome her gluttony and addiction, blogging about it to hold herself accountable. Today, January's a champion for God and using faith to shed unwanted pounds.
Testing your limits brings about than just bragging rights. Lifting a heavier weight for fewer reps burns nearly twice as many calories during the two hours after your workout than lifting a lighter weight for more reps, according to research published in the journal Medicine & Science in Sports & Exercise. Feel smug in the knowledge you're still torching calories in that 10am meeting.
However, if you're already on medication and think it could be hampering weight loss efforts, speak with your doctor about your options. It may be possible to transition to a more natural option, like a natural form of birth control, coming up with a plan to transition off medication or simply trying an alternative that's not known to cause weight gain.
About: Georgina is a natural in the kitchen. She loves experimenting with new recipes, often figuring out ways to make them healthier, as well as crafting and just generally living a happy life. When she started her blog four years ago, it was for a long time only read by her mother. Now, it's a huge part of Georgina's life and features all sorts of yummy recipes, tips for finding happiness and wellness, beauty and crafts. Georgina's also a very visual person, so you'll find no shortage of photos to tell the story in an even more vibrant way.
Emmie's blog is about her journey to find her "Skinny Emmie," the person inside her who feels healthy and great and doesn't let external appearances slow her down. Emmie is open and honest with her readers and engages in conversation with them in the comments section of her blog. You can tell that she really cares about her readers and how her blog affects them.
I really enjoyed this article!!!! I am on day 10 not huge wight loss or inches yet but I do think I feel better and I am sleeping better….which as a 54yrs old women is unheard of .😊 I have decided this is a way of life for me such good food and less aches/itching! Praying the weight and inches will start to come off. The support groups are inspiring me and pushing me to keep fighting for the life I deserve.
"That first day was so tough, I almost caved and reached for the vending machine at work but I remembered a quote I had on my Facebook page that said 'The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can't achieve it' and that was enough to make me turn away from the machine," she says.
About: Emma's blogging personality is emphasized in her blog name. She's a health and fitness junkie who uses her own life experiences to inspire others. For Emma, fitness is a release, and she wants it to be the same for her readers. Emma provides multiple recipes, weight loss tips and is an avid believer in "macro-counting," eating the right kind of calories to maintain a healthy body weight.
Nuts, the second food to watch, contain a fair amount of carbohydrate, and it's very easy to unwittingly scarf down large quantities. Cashew nuts are among the worst carb-wise – you'll find that they contain around 20% carbohydrate by weight. For someone following a strict keto diet with a 20 grams of carbs per day allowance, this means that consuming 100 grams (which happens in a flash!) will have filled their daily quota. Peanuts tend to be around 10-15% carbohydrate – not putting them in the clear either.
About: Rachel, Valeri and Dori are three lifelong, childhood friends who share a very strong common bond: They all were fat, and they're all now fit. But they're also very unique — each has her own approach to weight loss and fitness, approaches that come together for one heck of a diverse blog. No matter what your level of fitness is or how much weight you need to lose, you'll find a style from one of these ladies that resonates. Inspirational, logical and practical, Rachel, Valeri and Dori truly put together a masterpiece.
#5 – Read Labels! If you choose processed foods to eat, read your labels, not everything is bad for you, but some stuff is. I look at the calories, serving size, carbs, protein, fiber and sugar. If it's low on protein and fiber, I don't get it. If it's high in fat and sodium I put it right back onto the shelf. Be a smart consumer and read those labels. If you can't pronounce and ingrediant, it's probably not good for you. Don't buy something because the package says low fat or no sugar added, that doesn't mean crap! Sugar Alcohol is still sugar!!! Not to mention if it's low in fat, it's high somewhere else, they need to add something to perserve and add flavor.
Stopping eating after dinner is an easy way to easily cut back on mindless munching and extra calories, and can help boost weight loss, White says. One way to prevent that post-dinner grazing is to brush your teeth almost immediately after your last meal of the day. The minty flavor in your mouth will make all your favorite foods taste gross anyway, and you won't want to go back and brush your teeth all over again.
This popular plan recently underwent a rebranding to create a more balanced program, changing its four-phase approach with the help of a science advisory board. The Atkins Diet is still low-carb, but you won't be chowing down on steak and eggs all the time to promote weight loss. Lean protein is still key, but there's more of a spotlight on fiber, fruit, vegetables, and healthy fats.
Ross Enamait is a boxing coach and trainer. He has a passion for high-performance conditioning, strength, and athletic development. His philosophy is that successful training requires figuring out what works for the individual. On Ross Training, he provides the research and real-world advice his experiences have backed up, but never a "my way or the highway" approach. Visit the blog.


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If you're considering fulltime RV'ing, here are 4 things you should know about taxes before you make the leap.Read More
That time we were #livingthedream and parked our house at New Mexico's most awesome hot springs.Read More
Taos is an amazing place to hit the hiking trails. Check out our favorites, plus our post-hike watering hole suggestions.Read More
After more than two months in Taos we can safely say this is one spot that should be on every traveler's list. Check out our guide for where to stay, places to stuff your faces and more.Read More
Airstreams have a special allure — we usually find that if you want one, you don't consider a whole lot of other options — but deciding whether to renovate or buy new can be complicated.Read More
I love to plan, he loves spontaneity. We travel full-time together — here's why it works.Read More


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S.P.O.R.T. Development and Education, NFP
S.P.O.R.T. Development and Education is a non-profit established to assist kids with financial needs in attending gymnastics classes, camps, and training programs. S.P.O.R.T. Development also provides funding for specialized equipment, training and certifications for coaches and teachers. S.P.O.R.T. Development and Education has assisted many kids and families including foster kids, single parent families, unemployed parents and others in need for a variety of reasons. Studies have shown that kids actively involved in sports show greater personal confidence and selfesteem, are better students, have stronger peer relationships, more academically orientated friends, and more frequent interactions with parents. Sport participation also encourages life long healthy habits. S.P.O.R.T. Development and Education is making a difference in our community.


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Johnny Stranger (2006). Re-release forthcoming.
Lucid (2007). Re-release forthcoming.
Galacticus 9 (2009). Re-release forthcoming.
Iliad & Odyssey (2010). Re-release forthcoming.
Fiery and gritty guitar churn, a deep bass line, bashed cymbals, emphatic drum strikes, and Anthony's dramatic exclamations all come together in a powerful and intense roil of turmoil – at once thought-provoking and compelling to listen to.
I cannot help but lavish plenty of praise on this succulent song. The marvelous melody was incredibly edgy, I fell for those lyrics hook line and sinker whilst Anthony's vibrant vocals packed a fierce punch. Actually these tantalising tones started off sleek, then as Follow In My Footsteps progressed the vibes given out were electrifying.
An awesomely intentional, hard-hitting and brilliantly authentic rock track, from a band who we should all be grateful are making their way back on to the world's music scenes.
Fiery and electric, "P Is For Pompeii" is a lightning bolt that strikes the listener with menacing energy and progressive musicianship.
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Getting started with IrisBG
View our introduction video tutorial,
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"The IrisBG Garden Explorer module has been very useful in making
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Title: Fast Recog Elements of 233 ShAD
Post by: 66misos on September 05, 2015, 08:36:52 PM
this interesting picture was posted at VIF:
Seems to be scan of the original document. Note "Secret" written on the top right corner.
Individual ShAPs within 233 ShAD had to use following colors:
-62 ShAP red color,
- 198 ShAP blue color,
- 312 ShAP yellow color.
Intersting, not white but yellow.
Title: Re: Fast Recog Elements of 233 ShAD
Post by: Graham Boak on October 06, 2015, 10:47:56 AM
Fascinating, but a date would be helpful, particularly in view of the Luftwaffe use of yellow band around the rear fuselage as an identity marking. Does this belong to a period where the Luftwaffe was no longer a significant force to be reckoned with, or is it a sign of ignorance in the higher command?
Title: Re: Fast Recog Elements of 233 ShAD
Post by: Massimo Tessitori on October 06, 2015, 11:02:20 AM
I've seen photos of Il-2 of 62 or 198 ShAP with the band on fuselage and the oblique white cap (black on winter camouflaged planes) datable to 1943 and 1944.


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My work centers on ontology and essence. I defend a response-dependent account of ordinary objects. I argue that objects that have de re modal properties depend for their existence partly on our dispositions to have various sort-responses.
I defended my dissertation at the University of California at Davis in November 2009. Whilst in graduate school, I was a visiting student at the Australian National University, UNC at Chapel Hill, and the University of Arizona. Prior to graduate school, I earned a BA in Political Studies at Bard College in upstate NY and a TEFL certificate from Cambridge University in England.
When not philosophizing, I can be found travelling, scuba diving, reading, and playing with my beagle, Hadley, or son, Tom.


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Former Manchester United manager Jose Mourinho lost his job this week in the aftermath of the Red Devils' 3-1 defeat to Liverpool at Anfield, with many speculating after the game that Liverpool boss Jurgen Klopp had got him the sack.
The two have often been associated with having a fairly distant relationship, with Mourinho having previously come unstuck against Klopp during his spells in charge of both Chelsea and Real Madrid.
Footage after Sunday's game has subsequently emerged, however, showing the managerial adversaries giving each other a warm embrace before the two rivals went head-to-head, firmly dispelling the myth that the duo don't see eye to eye.
In the video, Mourinho is seen greeting Klopp before the Liverpool boss took part in a pre-match interview with host broadcaster Sky Sports, with the pair then going on to discuss Virgil van Dijk and even the weather.
The Portuguese boss then shakes hands with many of Liverpool's players before kick off, and his behaviour appears to have won over a section of the Reds fanbase - with Mourinho praised for his actions and demeanour on Twitter.
watched the latest Inside Anfield, it was lovely to see the respectful and warm interaction between Mourinho and Klopp before the LFCManU game at the weekend, sad to see him go to be honest, should never have taken the job #YNWA Jose.— Tracey B (@Quizzie) December 19, 2018
You see a different side of Mourinho in the Inside Anfield video. Him and Klopp have a lot of respect for each other.— Kam (@Kamil_LFC94) December 19, 2018
That Inside Anfield video of the Liverpool vrs Manchester United match is awesome. Mourinho seems to be a very nice person. Klopp forever funny and our players and staff are one big family.— Amoa (@kkweks) December 19, 2018
Really good edition of Inside Anfield. Especially notice Mourinho's respect towards Klopp and the #LFC players prior to the match starting. Even shakes hands with our players as they head onto the pitch!— The LFC Couch 🗣🎙 (@LFCCouch) December 20, 2018
Inside Anfield: Liverpool 3-1 Manchester United | https://t.co/TdUW7D22Wm
Liverpool would eventually run out comfortable winners in Sunday's game, with substitute Xherdan Shaqiri climbing off the bench to fire a late match-winning double. Mourinho would go on to applaud a number of Liverpool's players after the game, reserving special praise for full-back Andrew Robertson.
And while the result may have sealed Mourinho's fate at Manchester United, it's unlikely that we have seen the last of the 'Special One' at the highest level of management.


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Each year at tax time, a limited-liability aggregation charge actuate its accumulation or accident for the year and admeasure that to its associates according to the rules in the company's operating agreement. If you're a affiliate of an LLC that makes a profit, the aggregation doesn't necessarily accept to pay you any money. However, alike if you don't accept any money, you still ability accept to pay tax on your allotment of the profit. If you do accept banknote or acreage from the company, it's advised a cost from the LLC.
An LLC's operating acceding defines the percentages by which the company's profits are allocated to its members. A aggregation ability periodically pay its associates their shares of the company's profit, alleged a disbursement, provided that the aggregation has abundant money to pay its bills. Or, associates ability accede to reinvest the accumulation in the business. Regardless of whether the aggregation provides a cost to its members, the LLC charge accumulate authentic annal of the accumulation allocation to anniversary affiliate and acclimatize anniversary member's annual antithesis accordingly.
In best states, an LLC charge accept abundant money to pay its bills afore it's acceptable to accomplish disbursements to members. If the administrator or managing affiliate decides to acquit profits back he knows it will annual the aggregation to appear up short, he's alone accountable for the bulk that should not accept been disbursed. Any affiliate who accepts a cost with the ability that the aggregation won't accept acceptable money to operate, shares the accountability with the administrator or managing member.
Each affiliate charge almanac the accumulation that the aggregation allocates to him on his taxes the year it was earned, alike if the affiliate doesn't accept a administration from the company. Losses that the aggregation allocates to associates are advised identically. The aggregation charge accommodate Schedule K-1 of Form 1065, Partner's Allotment of Income, Deductions, Credits, Etc., to anniversary affiliate of a multimember LLC. After you've paid tax on profits allocated to your account, you don't accept to pay tax afresh back you abjure the money.
If you and your ally adjudge to deliquesce your LLC, the aggregation charge catalog and again administer all of its assets. The company's creditors get paid first. If annihilation is larboard over, the aggregation attempts to accommodate affiliate accounts. It aboriginal pays above-mentioned distributions that haven't been paid and again pays basic contributions that associates fabricated to the business. Finally, if there's still balance money to be distributed, anniversary affiliate receives his allotment according to the operating agreement, and these balance amounts are appear to anniversary affiliate on Schedule K-1 and burdened accordingly.
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Rowing Slings
Did you grab the wrong sling or tend to confuse someone else's slings for your own? Currently under development, I'm looking to design/build/test for manufacture a custom fabric replacement for a rowing sling. Sourcing slings from different manufacturers and establishing a set of common sizes for large and small slings. I have a template in mind, materials sourced, manufacturing outset tracked, it's just down to finishing a few examples for long term testing. And as a bonus: I might as well make them look awesome at the same time being functional... that's the key selling point.


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Augsto Boal Workshop
Augusto Boal was a Brazilian theatre practitioner and director. His vision saw theatre as a tool for change. Working alongside often oppressed people, he used theatre to give them a voice to express themselves and make others aware of their situations. He empowered people to become active and use theatre to change their circumstances and educate others.
His well-known techniques include forum theatre, image theatre and invisible theatre, which introduced a new interactive way of working and has made an impact around the whole world.
2engage offer Boal workshops that practically apply his techniques and place these in a classroom context. Available as issue based workshops or as training for teachers, these sessions are relevant for both beginners and for more advanced users of Boal's techniques. These sessions use his framework to develop new ideas and help participants develop their own facilitating skills and to share good practice with others.
Benefits of this workshop:
- An introduction to Boal and his background.
- A step by step practical workshop that outlines many of Boal's key exercises.
- Participants develop skills as facilitators and as participants.
- This workshop has successfully been used to tackle issues such as bullying, equality in the workplace, prejudice within society and peer pressure.
- This workshop can be delivered alongside other key practitioner found in GSCE A/AS Level syllabus.


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Japanese Anime film 'Maquia: When the Promised Flower Blooms' Premiering in US Theaters
by Cayce McCarthy. Arts and Entertainment blogger.
Japanese anime Maquia: When the Promised Flower Blooms will premier in US theaters for the first time July 20th. The film was featured at the Glasgow, Scotland film festival back in March. w Marquia: When a Promised Flower Blooms, by the company Showgate was directed by Mari Okada. Unlike old Studio Ghibli films, this film does not include any English dubbing, only English subtitles.
This foreign film tells the story of an immortal girl that lives in the fictional world of Lolph where people stop aging in their mid-teens and can live for hundreds of years. The girl is Maquia and despite living in a peaceful paradise she feels completely alone. That is until one day her homeland is attacked by the Mesarte army that wants her peoples' blood to gain immortality themselves. Maquia manages to escape the carnage but with no home and none of her fellow people with her she ends up wandering around in a dark forest. It is here that she meets the infant mortal boy Erial who lost his parents and becomes the boy's guardian where together they form a strong and loving bond.
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July 2018


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New Delhi: Five months into office, Prime Minister Narendra Modi has called all the Secretaries of the Central government today for an interaction during which he is likely to enquire about the work done so far and the next steps.
The top bureaucrats have been invited for high tea during which work is expected to be discussed, sources said.
Modi had held a marathon two-and-a-half hour interaction with 79 Secretaries and other senior officials of various ministries and departments on June four, barely nine days after assuming office.
At that meeting, Modi had asked bureaucrats to do away with 'archaic' rules and procedures which hamper governance by creating 'avoidable confusion'.
Expressing full faith in the commitment and competence of bureaucrats to build a better future for the country, Modi had asked them to simplify and streamline administrative rules and procedures to make them people-friendly.
Since then, the government has already identified over 1000 such laws and rules which are in the process of being scrapped.
He had 'encouraged the officers to take decisions and assured them that he would stand by them'.
Promising to be accessible to all officers, he had also encouraged them to approach him with their 'inputs and ideas'.


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In Leslie Morgan Steiner Ted Talk (2012), she brought up some stereotypes that I personally had; such as someone is stupid for staying with someone that abuses them; however, Leslie said how victims know just how dangerous it is to leave and stated that over 70% of domestic violence murders happen after the victim has left. This completely shocked me; you would think once a victim has left their abuser they would be safe and could start to rebuild their life. As a result of the violence victims of IPV face they can lose a total of nearly 8.0 million days of paid work, which is the equivalent of more than 32,000 full-time jobs and nearly 5.6 million days of household productivity (CDC, 2003, p.1). This forces victims to become financially dependent on their abusers making leaving that much harder, especially if children are involved. With such a high percentage of victims being murdered after they leave and feeling finically dependent on th...
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... or alternating episodes of both. Irritable bowl syndrome can be caused by stress and emotional arousal, which victims of abuse usually experience in greater rates than non-victims. According to Campbell (2002), Battered women also have significantly more than average diagnosed functional gastrointestinal disorders such as chronic irritable bowl syndrome (p.1332).
Domestic violence is not just a local issue it affects everyone and is a national issue. In the Ted Talk given by Leslie Morgan Steiner she explains how women from ages sixteen to twenty-four are three times more likely to be a victim of domestic violence and that over 500 women in this age group are killed each by abusive partners. We need to remind victims that they are not alone and that they should not be ashamed. As a society we also need to remember that it is the abusers fault and not the victims.
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The best thing about struggling through a difficult season with a young team is, well, the next season.
The best thing about struggling through a difficult season with a young team is, well, the next season.
That's where the Delaware Christian School boys basketball team finds itself as it prepares for the opener Friday at home against MOCAL-foe Madison Christian.
The Eagles lost two seniors from a team that went 5-15 overall and 0-10 in the MOCAL.
"Last year we were happy with moral victories, like being competitive or playing well in losses," second-year coach Kevin Quist said. "Moral victories won't have the same effect this year. We need wins. Improving our win total would be a steppingstone and a winning season would be huge."
The Eagles haven't posted a winning season since going 11-10 in 2005-06.
Four starters return in senior guard Hughie Kerins (5-foot-10), junior forwards Jeremy Glick (6-0) and Michael Sullivan (6-0) and sophomore guard Pete Kerins (5-10).
Other letterwinners returning are senior forward Brandon Carroll (6-1) and senior center Aric French (6-2).
Because of the team's overall lack of height, the Eagles will attempt to play an aggressive, up-tempo style. They were able to unleash that style at times last season, but turnovers, post defense and rebounding were phases of the game in which they struggled.
"We're not big, so we hope to be faster," Quist said. "We need to score in transition and we need to push the ball after made baskets as well as missed ones. We want to beat teams down the floor and not allow them to set up defensively. We shoot it well, we've got speed and we've got a lot more experience. Because of our running style, we will go 10 or 11 deep. I think we've got pretty good depth."
Quist also has made a point to preach defense and said that good defense is also a way to help the rebounding.
"I think we'll be improved in our ball-handling, so I think we'll score OK," he said. "The question is whether we can stop other teams from scoring. We've just got to get better on defense. That would also help our defensive rebounding. Without much size, giving up offensive rebounds will hurt us. Those things are tied together."
Delaware Christian finished last in the MOCAL at 0-10. Tree of Life won the title at 10-0 and also ended the Eagles' season with a 64-34 win in the first round of the Division IV district tournament.
In the league standings, Tree of Life was followed by Fairfield Christian (7-3), Grove City Christian (5-4), Gahanna Christian (4-6), Madison Christian (3-6) and the Eagles. Delaware Christian has not won a league game the past three seasons after going 7-5 in 2006-07. The Eagles were 0-12 in 2007-08 and 0-12 in 2008-09.
Hughie Kerins was first-team all-MOCAL last season and Glick was second-team all-league. Pete Kerins was honorable mention. Glick averaged 14.1 points per game and Hughie Kerins added 11.0. Graduate Tyler Moll led the team in rebounding at 6.0.
"Jeremy and Hughie were our leaders last year and I'm very pleased that they came back better this season," Quist said. "Jeremy is noticeably stronger and I expect both of them to have real solid seasons. In general, there were other players who also made improvements in the offseason. I'm hoping that will be evident in games, too."
Rounding out the roster are senior Josh Blakemore (5-11 forward), juniors Jeff Copley (6-0 forward), Brandon Cooper (5-10 guard) and Ryan Zinn (5-10 guard) and sophomores Jackson Quist (5-11 guard), Luke McGrath (6-3 center) and Andrew Meiser (5-9 guard).
"I've been happy with our scrimmages because we've competed well against some bigger teams, like East Knox," coach Quist said. "We've definitely played some tougher teams in scrimmages this year than we did last year. It really opened our boys' eyes by getting a taste of playing some better teams."


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Korean actress Son Ye-jin and the main cast of movie "Open City" attended a special movie screening for the press on Jan 4…
Son Ye-jin is starring as a gang leader who often uses her beauty to deceit others; Kim Myung Min stars as a detective that is tracking down that gang… and both of them somehow fell in love. Both the police and gangs won't be happy about that obviously.
The movie is set to premiere on Jan 10.
[Image credits to Chosun.com]


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Xiaomi and Samsung war continues. Or rather, we can say, that it intensifies in 2019. A little shell-shocked by 2018 that saw Xiaomi becoming the number one phone company, Samsung is hitting back in 2019. And it is doing so with the M and A series phones, each of which are better suited to challenge the Redmi phones from Xiaomi in ways J series could never do. Of particular note in this fight between Samsung and Xiaomi is the tussle between the Galaxy M30 and the Redmi Note 7 Pro.
Samsung and Xiaomi launched the Galaxy M30 and the Redmi Note 7 Pro in India last week. Both are good phones and it is understandable if most Indian consumers looking to buy a good all-rounder phone under Rs 15,000 right now are confused whether to go for the Xiaomi Redmi Note 7 Pro or the Samsung Galaxy M30. Let's see if I can help.
-- Before talking about the specs and performance let's check out the prices of both the phones first. Both the Samsung and Xiaomi phone come in two variants in India. The Galaxy M30 India price starts from Rs 14,990 for the base variant with 4GB RAM and 64GB storage, and goes up to Rs 17,000 for the high-end variant with 6GB RAM and 128GB storage. On the other hand, the Redmi Note 7 Pro base model with 4GB RAM and 64GB storage is priced at Rs 13,999, while the 6GB RAM and 128GB storage model of the phone comes for Rs 16,999.
-- I have been using the Redmi Note 7 Pro for about five days now and I love how it looks. The all-glass design is beautiful and appealing to the eyes. It is great to see a phone so affordable use Corning Gorilla Glass 5 on both back and front, which not only adds up to the overall aesthetics of the phone but also makes the phone sturdier. The Samsung Galaxy M30 is quite similar to other M series phones and comes with a plastic body. Not that it is shabby -- no, far from it -- but it is plastic. I also spent some time with the Galaxy M30 and believe Samsung should consider a glass design in its next M series device considering it wants to compete with Redmi. Interestingly, both phones come with gradient finish.
-- Display is one area that Samsung just gets right. Absolutely right. I must credit Samsung for using an AMOLED screen in a phone so affordable. The Redmi Note 7 Pro uses an LCD panel. Undoubtedly, the Samsung Galaxy M30 does a great job with the brightness level and viewing angles. The Redmi Note 7 Pro tries to match. But AMOLED is AMOLED.
--The Redmi Note 7 Pro sports a 6.3-inch full-HD+ LTPS LCD display with 1080x2340 pixels resolution and aspect ratio of 19.5:9. The Samsung Galaxy M30, on the other hand, packs a 6.4-inch Full HD+ Super AMOLED display with a U-shaped notch on the top.
-- Now the cameras. On paper, the cameras on both the Samsung Galaxy M30 and Redmi Note 7 Pro look impressive. The Samsung Galaxy M30 includes three cameras on the back: 13-megapixel primary camera, 5-megapixel depth sensor, and 5-megapixel wide-angle camera. For selfies, there's a single 16-megapixel camera on the front of the Samsung phone that sits inside the waterdrop notch. The Redmi Note 7 Pro includes two cameras on the back: a main 48-megapixel primary camera with Sony IMX586 sensor and a 5-megapixel depth sensor. On the front the Xiaomi Redmi Note 7 Pro includes a 13-megapixel sensor with lots of AI packed with it. I tried the two phones and feel that the main camera of both capture good and detailed pictures with good dynamic range and clarity. The pictures clicked with the Samsung phone come out slightly over saturated when compared to the ones clicked with Redmi. We will talk more about the cameras in full review of the phones.
-- In terms of hardware, the Redmi Note 7 Pro is powered by Qualcomm Snapdragon 675 chipset which is mostly used by above Rs 20,000 phones paired with 6GB RAM and 128GB of internal storage. The Samsung Galaxy M30 is powered by a 1.8GHz octa-core Exynos 7904 chipset paired with up to 6GB RAM and 128GB storage. Both Redmi Note 7 Pro and Galaxy M30 is capable of running daily tasks very well but when it comes to heavy GPU games like PUBG in some instances Redmi lags but the Samsung phone works smoothly. We will talk more about the overall performance and how well the phones handle games in our full review very soon.
Redmi Note 7 Pro vs Samsung Galaxy M30: Which is better?
It actually depends on your requirements. There are some aspects like cameras and design where I believe the Note 7 Pro surpasses the Samsung Galaxy M30. While in terms of battery backup, display and running graphics heavy games like PUBG the Samsung Galaxy M30 does a good job. As noted, we will talk about the Redmi Note 7 Pro and Samsung Galaxy M30 in greater detail in their respective full reviews soon. Stay tuned.


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Roadblocks To Change
Mckinsey and Company claims that 70% of changes attempted in financial institutions fail.
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- Written by Website Staff
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- Comments: DISQUS_COMMENTS
1. When you feel that change is necessary, make sure that key people know and buy into the fact that it would be more risky to stay the same than it is to change. Few people doubt that the banking industry is in transition, but there are still going to be key employees that will resist the inevitable. We can learn from related sectors: one year Jack White was named Discount Broker of the year in the mid 90's by Smart Money Magazine. A few years later, they were gobbled up as trading went completely digital.
2. Create a Team that will spearhead the change. Without a coalition of influencers in top management, middle management, and a diversity of departments there will not be enough momentum to carry out major change. These people should be tasked with a strategy for execution and the responsibility to carry it out.
3. Reward and acknowledge those that are successful in the new environment: It is not enough to just implement the change and have cheerleaders. Everything from compensation, rewards and symbols should reflect this new environment. Recently, a marketing executive at a Credit Union in Florida told Banking Exchange that they had to threaten branches that would not take down the previous years' marketing posters with an outdated message and replace it with the new corporate marketing that reflected the credit union's strategy.
4. After the Changes are Made, Be relentless in Advocating the Change: This is where many banks fail; after an initial success in implementing change, they do not follow through. Everything from new hires and mentorship programs to corporate logos need to reaffirm the changes. If necessary, you may need to make hard decisions on personnel. Do not underestimate the power of tradition. One banking executive stated that changing a culture is like breaking a drug habit: you can go months and even years, but there is always danger of a relapse.
Tagged under Management, Community Banking, Feature, Feature3,
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Sally and Dan had the best day ever! From the very beginning of the planning process, I knew that they would be easy to work with due to their laid back personalities. I appreciated their focus on their guests and wanting to make sure that their guests were comfortable, happy and having a great time. Their fall wedding was perfect. Sally looked stunning and Dan looked handsome. As you can tell by the pictures, their guests had an amazing time!
Sally and Dan also had a rock-star team of vendors! Grant Beachy did an amazing job of capturing their day. Blake from The Music Place kept the party going all night long. Snapdragon Designs provided gorgeous florals. Thank you to this team, and to Sally and Dan, for an amazing night!
"Thank you so much for helping us have the wedding of our dreams! Our day was perfect and Bread & Chocolate was the perfect venue! We appreciate all of the help you provided throughout the planning process and especially the day of the wedding! You made the process so easy. We received a lot of positive feedback on the venue and especially the food - we couldn't agree more!" - Sally & Dan


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Teen Titans Go! To the Movies continues the deconstruction trend of superhero movies — only this time with a target set on the younger audience.
Directors: Aaron Horvath and Peter Rida Michail
Summary: A villain's maniacal plan for world domination sidetracks five teenage superheroes who dream of Hollywood stardom.
To say that Teen Titans Go! is divisive would be an understatement. The best part about it is how self-aware everyone involved is about how much a good portion of the fanbase hates them. That doesn't mean that the show is bad — it's just very different from the show that fans watched as young adults. The fact that the team at Teen Titans Go! seems to revel in that makes it all the funnier. The question of whether that humor could sustain a full movie has been the main question for Teen Titans Go! To the Movies. It turns out it definitely can, with the help of a little reworking when it comes to structure.
Teen Titans Go! To the Movies is essentially a movie with one story, but it's more like a bunch of sketches sewn together with a very basic plot. This is probably the right way to go about things considering how young a demographic this movie is shooting for. It changes things up enough that it appeals to the young attention span, but the through line is strong enough that it'll keep the adults entertained as well. It's "baby's first film deconstruction", which is hilarious because that shouldn't work. However, there is an entire generation who have literally grown up in the golden age of superhero movies. It's never too young to learn what deconstruction is.
The comedy isn't just all fart jokes, though. There are a couple of jokes that go right up to the line when it comes to being too dark for a kids' movie, but it's done in a way that will go over the heads of the kids but not over the parents'. The background goes all the way when it comes to deep cuts in DC superhero lore, and it, of course, has moments of figuring out that you shouldn't abandon your friends and a little lesson for us all to learn. To get into any more of the jokes would be spoiling things, and we're not going there.
Teen Titans Go! To the Movies isn't going to change your life or the superhero genre, but it is a ton of fun with plenty of laughs. It does aim very young when it comes to its demographic, but adults who are fans of superheroes should find plenty to enjoy too.
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Nevada County historian/author receives John Townley Award
Comstock Bonanza Press announces one of its authors again has been honored for his perceptive writing about gold mining history.
The Mining History Association recently named Nevada County author and historian Gage McKinney the recipient of the John Townley Award for his article, "Order L-208— Who Closed the Gold Mines in WWII? And Why?" The article appeared in the 2018 edition of The Mining History Journal, the association's annual peer-reviewed scholarly publication.
The topic of the article, Order L-208, was a federal order enacted during World War II that halted the mining of gold in an effort to redirect efforts to the production of copper, steel and other strategic metals. These materials were necessary for the creation and operation of munitions and transportation, not just for the United States Armed Forces, but for those of Britain and the Soviet Union. Gold mining was the only such industry to be effectively shut down during the war.
McKinney's extensive research found the author studying collections in the Searls and Foley libraries in Nevada City, as well as the National Archives in Washington, D.C., the Library of Congress, the Truman Library in Independence, Missouri, and the California State and Bancroft libraries. McKinney estimates the article took him about a year to complete.
The John Townley Award is named after the historian and author who helped create The Mining History Journal and served as its first editor.
McKinney's award was presented last month during the Mining History Association's annual conference in Marquette, Michigan.
Source: Comstock Bonanza Press
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text: "In hindsight, everything is 20-20", says Dom Messerli, an engineer turned entrepreneur who has been spending the last 3 years developing an entirely natural treatment for osteoporotic vertebral compression fractures at his company, Lenoss Medical. As part of our research for the NEMIC Med Tech Leadership Program, we interviewed a number of professionals within the Med Tech development space, from investors and scientists to entrepreneurs. Messerli's background encompasses a number of key skill-sets required to develop and commercialize a Med Tech product.


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300-Hour Yoga Training Module: Low Back Rx ( Sat Oct 19th)Sep 04, 2019 - Oct 20, 2019
The Experience: This module begins with a yoga warm-up class with Greg. Then we will revisit the musculature & skeletal structure of the lower back. We will then learn specific orthopedic conditions & pathologies (general low back pain, strain vs strain, pelvic tilts (anterior/posterior/lateral), bulging & herniated intravertebral discs. Next we will delve deeper into specific Asanas which help facilitate healing and rehabilitate the lower back. Indications & contraindications will be studied along with proper bolstering & support for your students. We will conclude with the Mind/Body connection & its relevancy in regards to pain. Saturday October 19th 1pm-6pm $250 Before October 1st $275 October 1st-day of 40% off for current Fuel The Soul teachers ($165) ** Must be 200-Hour level or more to attend this Module Bio for Instructors: Lauren and Greg have been a husband-wife team for over 15 years and best friends for close to 25 years (long story). Together they are having fun raising 2 children, Jonah and Ella along with their dog Shiloh. They have been ardent health practitioners and healthy lifestyle professionals for over 33 years combined; Lauren being a Licensed Massage Therapist and a New York College of Health Professions Adjunct Professor, and Greg, a Licensed Gyrotonic Instructor and experienced Yoga Teacher.


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Auctioned Public Owned Companies: Don't Forget to Throw Some Mud on 'His Accomplices', Sani Tells Atiku's Critics
By: Theresa Igata
Sen. Shehu Sani representing Kaduna Central has spoken up on the agitations and bickering over Atiku's involvement in the sale of some public owned companies when he was Vice -President.
This is coming as another controversy arose recently over the proposed plan by the People's Democratic Party, PDP, Presidential candidate Atiku Abubakar to sell off 90 per cent of the Nigerian National Petroleum Corporation, NNPC, if elected as President, because it was "beset by decades of mismanagement and is crucial to OPEC member's economic fortunes."
Reacting, Sani called on Atiku's critics not to forget to throw some mud on 'his accomplices' who have now turned 'saints' as members of the ruling All Progressives Congress, APC.
The law maker who took to twitter wrote, "As you continue to throw mud on the ex-Vice President for his role in auctioning our public owned companies, don't forget to throw some on 'his accomplices' who now occupy the comfortable seat of saints in the ruling party, in Nigeria's prevailing priggish and sententious politics."
He however cautioned, "Let not power go back to those who destroyed your country nor to those who are destroying it."