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Temporal range: Pliocene to recent
|Emperor penguins
|Scientific classification
Miller,JF, 1778
Aptenodytes patagonicus
The genus Aptenodytes (from the Ancient Greek a/α 'without' pteno-/πτηνο- "feather" or "wing" and dytes/δυτης "diver")[1] contains two extant species of penguins collectively known as "the great penguins".[2]
- King penguin, Aptenodytes patagonicus
- Aptenodytes patagonicus patagonicus
- Aptenodytes patagonicus halli
- Emperor penguin, Aptenodytes forsteri
Ridgen's penguin (Aptenodytes ridgeni) is an extinct species known from fossil bones of Early or Late Pliocene age.
Combined morphological and molecular data [3] have shown the genus Aptenodytes to be basal to all other living penguins, that is, the genus split off from a branch which led to all other species. DNA evidence suggests this split occurred around 40 million years ago.[4] This had been foreshadowed by an attempt to classify penguins by their behaviour, which also predicted the genus' basal nature.[5]
Two monotypic species extant:[6]
|Common and binomial names[6]
|Emperor penguin
(Aptenodytes forsteri)
|122 cm (4 ft) tall, weighing 22–37 kg (48.5–82 lb), the adult has deep black dorsal feathers, covering the head, chin, throat, back, dorsal part of the flippers, and tail. The underparts of the wings and belly are white, becoming pale yellow in the upper breast, ear patches are bright yellow. The upper mandible is black, and the lower mandible can be pink, orange or lilac. Males and females are similar in size and colouration.
|Circumpolar distribution in the Antarctic between the 66° and 77° S. It almost always breeds on stable pack ice near the coast and up to 18 km (11 mi) offshore.[7]
|King penguin
(Aptenodytes patagonicus)
|90 cm (3 ft) tall, weighing 11 to 16 kg (24 to 35 lb), The upperparts are steel blue-grey, darkening to black on the head, the belly is white fading to orange on the upper breast with bright orange ear patches. The black bill is long and slender. The lower mandible bears a striking pink or orange-coloured mandibular plate
|Breeds on the subantarctic islands between 45° and 55° S at the northern reaches of Antarctica, as well as Tierra del Fuego, the Falkland Islands, and other temperate islands of the region.
- ^ Liddell, Henry George & Robert Scott (1980). A Greek-English Lexicon (Abridged Edition). United Kingdom: Oxford University Press. ISBN 0-19-910207-4.
- ^ DeNapoli, Dyan (2010). The Great Penguin Rescue. New York, NY: Simon & Schuster. p. 283. ISBN 978-1-4391-4817-4.
- ^ Ksepka, D. T. B.; Sara Giannini; Norberto P. (2006). "The phylogeny of the living and fossil Sphenisciformes (penguins)". Cladistics. 22 (5): 412–441. doi:10.1111/j.1096-0031.2006.00116.x.
- ^ Baker AJ, Pereira SL, Haddrath OP, Edge KA (2006). "Multiple gene evidence for expansion of extant penguins out of Antarctica due to global cooling". Proc Biol Sci. 273 (1582): 11–17. doi:10.1098/rspb.2005.3260. PMC 1560011. PMID 16519228.
- ^ Jouventin P (1982). "Visual and vocal signals in penguins, their evolution and adaptive characters". Adv. Ethol. 24: 1–149.
- ^ a b "Zoological Nomenclature Resource: Ciconiiformes (Version 9.004)". www.zoonomen.net. 2008-07-05.
- ^ University of Michigan Museum of Zoology. "Aptenodytes forsteri". Archived from the original on 23 December 2007. Retrieved 2008-01-01.
External links[edit]
|Wikimedia Commons has media related to Aptenodytes.


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Chimney Fireplace in Nebraska
Whether you are thinking of redesigning the look of your current fireplace or adding a fireplace to any room of your home, Claxton Fireplace Center can assist you with all your needs.more(402) 491 0800
In 1996, NEBCO, Inc. continued to expand its production resources with the purchase and operation of Christensen Concrete Products Company and Kearney Crete and Block Co., Inc.more3082373126
Originally begun as the Norfolk Furnace Company, Jacob Kalin founded the company known today as Kalins Indoor Comfort back in 1921. His son, Sid Kalin, joined the business after WWII.more4024941818
Napoleon Waterfalls naturally attract airborne particles providing you with cleaner, humidified air. Standard purifier filter cleans up any particles that enter the water from the air.more4026828584
My name is Janie Rickord and I own and operate Alpine Chimney Sweep Inc. in Des Moines, Iowa and Omaha, Nebraska. My son Jacob Hagerty owns Alpine Chimney Sweep in Taos, NM. Alpine Chimney Sweep Inc. is a family owned company.more(402) 334-2675
Whether you're looking for a fireplace for your home or business, The Fireplace Center has an expert who can answer your questions and help you choose the right model.more402 421 8012
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Since 1983 Top Hat Industries, Inc. has provided satisfied customers with expert chimney related services at fair and competitive rates. We are fully insured and registered contractors in both Iowa and Nebraska.more402 496 4776

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Kris Meeke leads Rally Monte Carlo by 11 seconds from defending champion Sebastien Ogier, after setting blistering pace in the second stage of what was a night start for the 2016 World Rally Championship.
Ogier was quickest on the opening stage by 4.4 seconds from Meeke on Super Soft Michelin's, who lost time after spinning early on and losing around eight seconds. Meanwhile Jari Matti Latvala was 11 seconds down on the opening stage, which turned into 20 seconds after losing time on a slippery piece of road early on in the second stage.
"We hit something on the first proper icy place," said Latvala. "Suddenly we started to slide and we hit a stone or something. I thought we had damaged the suspension so I backed off. We'll get back to service. It's okay."
Andreas Mikkelsen was 13.1 seconds down on Meeke at the end of the day, having struggled on the opening stage due to the black ice that was in some parts of the road. Meanwhile Thierry Neuville finished 23.8 seconds off the pace in fourth in the new Hyundai i20, with teammate Dani Sordo also struggling in 10th 51.8 seconds off the pace.
"Okay, but I have a lot of dirt on the windscreen and it wasn't easy to see," said Neuville. "There's a lot of loose stuff on the road now and it's very slippery. For the first stage with the new car through it was okay."
M-Sport's Elyfan Evans sustained a puncture during stage one, which put him 2:59.7 off the pace down in P18. Teammate Mads Osberg finished the day in P6 35.3 seconds off the pace, behind Hyundai's Haydon Paddon.
Photo Credit: WRC


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Campsites Category: Camping / Touring Pitches, Caravan / Motorhome Sales, Pets Allowed, and Statics - Holiday / Residential
Cakes and Ale Holiday Park
Set in lovely Suffolk scenery between Aldeburgh and Southwold, Cakes and Ale Holiday Park is an oasis of peace that offers quality facilities. They are set just minutes from the Minsmere bird sanctuary and the ancient monument of Leiston Abbey.
Cakes and Ale Holiday Park is the perfect base for exploring the Suffolk Heritage coast. You can also just sit back and relax and enjoy the site's surroundings.
They welcome touring caravans, motor homes and tents. A majority of their pitches have hard standing, electrical hook-up points, water and waste water connections. They have wide tarmac drives and car parking adjacent to your pitch.
Cakes and Ale Holiday Park also has a variety of lodges and caravan holiday homes for sale and for hire.
Guests can enjoy the peace of the countryside and still stay in touch using the site's wireless networking which covers all of their holiday homes.
One of Britain's finest landscapes, The Suffolk Coast and Heaths Area of Outstanding Natural Beauty covers 150 square miles of land and it includes wildlife-rich wetlands, ancient heaths, windswept shingle beaches and historic towns and villages. Along the coastal paths there are some lovely walks and cycle routes as well as many other footpaths and bridleways. Less than 7 miles away from the site you can sail on the River Alde.
ALDEBURGH: This is a pretty seaside town with bijou shopping, art galleries and restaurants that is only 5 ½ miles away from the site. It has a great Blue Flag shingle beach and fisherman huts that sell freshly caught fish daily.
ORFORD: This is a small town that is popular with visitors because of its castle, church, smokehouse and quayside. It is located just south of Aldeburgh. It was an important port and fishing village in the Middle Ages. The area's main geographical feature is Orford Ness which is a long, wide shingle spit at the mouth of the Ore. It is now a nature reserve run by the National Trust.
SNAPE: This is a small village that is known for the Maltings which are a set of 19th century buildings that were built on the banks of the River Alde for the malting of barley. These buildings have since been partially restored and converted into shops, galleries and a concert hall. Snape is near Aldeburgh and is only 6 miles away from the site.
THORPENESS: This is a small coastal village that is popular for its beach, amenities and sights. Visitors can see the "House in the Clouds", a boating mere and a challenging golf course. Thorpeness is just about 4 miles away from the site.
RSPB MINSMERE: This is great for serious bird watchers and those who simply enjoy the countryside. Visitors might catch a glimpse of the bittern or marsh harrier. It is less than 4 miles from the site.
Take the B1122 into Saxmundham from the A12. At traffic lights turn right onto the B1119 after 3 miles Cakes and Ale is then sign posted.
Visit the Cakes and Ale Holiday Park website for further information
Cakes and Ale Holiday Park
Cakes and Ale Holiday Park
Abbey Lane
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Tent Pitches: YesTour Caravan Pitches: YesMotor Home Pitches: YesChalet Hire: YesStatic Pitches: YesBattery Charging: YesDogs allowed: YesChild Play Area: YesDrain Hook-up: YesElectric Hook-up: YesElectric Shaver Point: YesFood Shop: YesGas Cylinder Available: YesGolf Course: YesIce Pack Facility: YesLaunderette: YesLicensed Club - Pub: YesOutdoor Pool: YesPonies/Horses: YesShower Facilities: YesTennis Court: YesWater Hook-up: Yes


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Starting The Fire
If anyone says that Netflix cannot change your life, then they are lying. I first fell in love with fire cooking on my couch watching TV while procrastinating school work in college. While scrolling through the endless list of shows, I found a documentary following a South American chef and his adventures cooking with fire. It was love at first sight. I had to try it myself. When my wife and I got a fire pit as a wedding present, we decided to put it to good use. The first meal we cooked was a nice skirt steak with some homemade chimichurri sauce. It must have been beginners luck because it tasted delicious. From that moment on, I decided that if I was grilling, then I was grilling over a live fire.
We started the Instagram, Over the Fire Cooking, to document our fire cooking adventures. We wanted to share with the world this wonderful style of grilling. Soon enough, we had fellow fire enthusiasts sending us photos and videos of them cooking crazy creations & inventions. We quickly found that people wanted to learn & explore what it means to cook with fire. With a background in data analytics, our following started to grow rapidly! Now we have expanded to writing our own recipes, giving fire cooking tips, creating amazing photos, and advertising on multiple social media platforms.
Come join us on a journey as we bring fire, food, and people together!


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Ahh the fashion collaboration that dreams are made of. . . Isabel Marant for H&M. It was only a matter of time before the Swedish high street store made moves on the insouciant Parisian label.
Oozing that laid-back LA, model-off-duty vibe that Kate Bosworth, Diane Kruger and Alexa Chung do so well, mixed with an air of edgy bohemia and the type of chic reserved for those born dans le Marais, Marant is the go-to label for care-free cotton dresses, Ikat prints, skinny jeans with a twist and anything Coachella-worthy.
Isabel, who founded the eponymous label back in 1994, said of the high-street hook up, 'I am flattered by this collaboration: H&M works with the best designers and this invitation is an exciting honour. I aim at creating something real, that women want to wear in their everyday lives, with a certain carelessness, which I think is very Parisian: you dress up, but do not pay too much attention and still look sexy. The collection is infused with this kind of easiness and attitude. Everything can be mixed following one's own instincts: my take on fashion is all about personality.'
"We are excited to have Isabel Marant as a guest designer at H&M. The way she mixes different elements in her collections, creating a style that is effortless and urban, makes her very contemporary," said Margareta van den Bosch, creative advisor at H&M. "She has a fantastic eye for ethnic detail and the rare ability to create something that people really want to wear. We are sure the H&M customers will be enthusiastic about this collection."
The Isabel Marant for H&M collection will drop both instore and online on 14 November 2013, and is set to be one of the brand's most popular designer collaborations to date, potentially topping the record-selling Karl Lagerfeld, Marni, Maison Martin Margiela, Stella McCartney, Versace and Sonia Rykiel lines.
We'll be bringing you more info as it is released, but until then, take a peek at the video below;


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Contact: John Cunnane, 415-561-7170
Unique Holiday Celebration Offers Family Fun for All
Saturday, December 8, 2007, 3:00 pm, aboard ship Balclutha
San Francisco Maritime National Historical Park presents "Christmas At Sea!" This special holiday celebration features live music, refreshments, ornament-making, costumed characters from 1901, and a special visit from Santa Claus, arriving by boat.
The Dogwatch Nautical Band starts the festivities aboard the historic ship Balclutha at 3:00pm, performing traditional sea chanteys with a holiday twist. Their spirited maritime music is popular with adults and children, and audience participation is definitely encouraged! This band has performed at festivals, museums, yacht clubs, and on local television for the 50th anniversary of the Golden GateBridge.
Kids of all ages will enjoy the popular ornament-making activities and refreshments from 3:00-4:45pm. As the band concludes its performance, a park ranger will read a popular holiday story. Another highlight of the celebration is the unique water-borne arrival of the jolly fellow in the red coat. Santa arrives by boat at approximately 4:20pm, and will listen to children's wishes until the afternoon portion of the program ends at 4:45pm.
At 6:00pm, the park's costumed Living History Players will take you back to Christmas 1901, where you will meet and talk with the captains, wives, and crews aboard the historic vessels at Hyde Street Pier. With the lights of San Francisco twinkling in the background, the historic ships and characters offer a memorable holiday experience.
Reservations are required for the 6:00pm portion of the program. Please call 415-447-5000 for reservations and information. Admission to Christmas At Sea is simply the regular admission fee to board the historic ships - $5.00 for ages 16 and up and free for ages 15 and under with adult supervision.


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Q: What are the decrees of God?
A: The decrees of God are, his eternal purpose, according to the counsel of his will, whereby, for his own glory, he hath foreordained whatsoever comes to pass.
Ephesians 1:11. In whom also we have obtained an inheritance, being predestinated according to the purpose of him who worketh all things after the counsel of his own will.
Acts 4:27-28. For of a truth against thy holy child Jesus, whom thou hast anointed, both Herod, and Pontius Pilate, with the Gentiles, and the people of Israel, were gathered together, for to do whatsoever thy hand and thy counsel determined before to be done.
Psalm 33:11. The counsel of the LORD standeth for ever, the thoughts of his heart to all generations.
Ephesians 2:10. For we are his workmanship, created in Christ Jesus unto good works, which God hath before ordained that we should walk in them.
Romans 9:22-23. What if God, willing to shew his wrath, and to make his power known, endured with much longsuffering the vessels of wrath fitted to destruction: and that he might make known the riches of his glory on the vessels of mercy, which he had afore prepared unto glory.
Romans 11:33. O the depth of the riches both of the wisdom and knowledge of God! how unsearchable are his judgments, and his ways past finding out!
Westminster Project - For more info, follow the link to Thomas Boston's sermon on the Decrees of God
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Yoga is one of the serious loves of my life. I would be lost without it. Yoga helps in everyday life, let alone running. It can be a very spiritual journey for some, it is for me. But it doesn't have to be, it's not a requirement and many people avoid yoga because of religious implications. My husband does yoga and in no way is it a spiritual experience for him. For him it's simply a way to move better and to relax his body. What can yoga do for you the runner? Or just you the human? Read on…
Rest Days – Yin Yoga
Also known as restorative yoga, is fabulous on rest days. You only have to do Downward Dog Pose once, to know good it feels on tired, tight calves. Dynamic stretching helps prevent injury during your runs and aids in shortening recovery time from injuries you do receive. Everything from Butterfly pose, Forward Fold and Dragonfly pose to Savasana (or Corpse pose) are designed to relax & restore
Strength Training – Power Yoga
Also known as vinyasa can build strength, particularly in the core. This in turn gives you better balance. This is important for a runner because essentially we are moving from balance on one foot to the next, albeit for short times. Strong balance will give your run a more constant and controlled feeling. The yoga poses Tree, Extended Side Angle and Eagle all work on balance.
For Flexibility – Hatha Yoga
Mobility is a source of many injuries and even prevents some from running. This is especially true as we age. Your joints and muscles become stiffer more easily from sitting (desk jobs) or being a couch potato and with age this increases and happens quicker. Joints become more rigged with age and from repeated foot strikes to the pavement. Yoga helps release the joints and hip flexors and the tension in them, all while lengthening your muscles. This all allows from better mobility and flexibility. There are many gentle yoga poses designed for better flexibility such as Warrior, Reclining Hero, Bridge and Rock The Baby.
For Better Breath Control
Yoga requires concentration and attention to breathing, which will significantly benefit runners. This will also help you to better concentrate during a race and improve your performance because of it. Breathing, as we all know, is an essential element for running, as your ability to take in directly affects how fast you can actually go and how long you can maintain a pace. Learning breath control and any even small meditative mantras help that mind to body connection making you feel more in tune with your body. Learning proper breathing techniques is heart healthy because it slows your heart rate and keeps it at an even beat.
Mental Focus
As humans we assume that our mind and body are always working in sync, but that's not always true. Any endeavor you do will give you moments of dread. A feeling of "I'm done". When working on many of the poses in yoga, you'll find it's mind over matter. Focusing on flowing from each pose to the next, teaches more of this awareness of body vs space.
SparkPeople has a great resource for runners who want to start adding yoga into their training plan!
In the photo's above I'm wearing:
May The 4th (Mystery Release)


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Hey, everyone! Guess what? I've got a new short story hot off the presses called Maggie's New Toy. Released today, this story is completely different from any heroine I've written to date and was a blast to write. Maggie is a take-charge and take no prisoners kind of gal who's itching to, well, scratch an itch. It's fun, fast, and hot.
Here's the specs about Maggie and her new toy. At the end, I've got a special giveaway announcement…
Maggie needs a new car, but finds herself revved up over the hot salesman.
The Story:
When brash redhead Maggie Mae McDonough walks into the showroom and selects Sam Preston to show her cars, he not only says no, he says "Hell, no!" She'd cut him off in traffic, spilling coffee all over him and his car. If that weren't enough, the way she moved, spoke, acted, and looked made him hot under the hood. He didn't need this distraction. Not when he's working two jobs just to make ends meet.
Maggie doesn't need love. Some hot, sweaty sex would sure be nice, though. It had been way too long. But when she lays eyes on Sam, both her heart and her libido rumble like the throaty roar of a muscle car. She should steer clear…way clear. Love only hurts. So why does she decide he's the only one who can help her?
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The Giveaway:
Monday, I'll be selecting one of my newsletter followers to receive a free copy of Maggie's New Toy. You can join my newsletter list via my website or by clicking this newsletter link.


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How common is Crohn's disease?
Researchers estimate that more than half a million people in the United States have Crohn's disease. Studies show that, over time, Crohn's disease has become more common in the United States and other parts of the world. Experts do not know the reason for this increase.
Who is more likely to develop Crohn's disease?
Crohn's disease can develop in people of any age and is more likely to develop in people
between the ages of 20 and 292
who have a family member, most often a sibling or parent, with IBD
who smoke cigarettes
What are the complications of Crohn's disease?Complications of Crohn's disease can include the following:
Intestinal obstruction. Crohn's disease can thicken the wall of your intestines. Over time, the thickened areas of your intestines can narrow, which can block your intestines. A partial or complete intestinal obstruction, also called a bowel blockage, can block the movement of food orstool through your intestines.
Fistulas. In Crohn's disease, inflammation can go through the wall of your intestines and create tunnels, or fistulas. Fistulas are abnormal passages between two organs, or between an organ and the outside of your body. Fistulas may become infected.
Abscesses. Inflammation that goes through the wall of your intestines can also lead to abscesses. Abscesses are painful, swollen, pus-filled pockets of infection.
Anal fissures. Anal fissures are small tears in your anus that may cause itching, pain, or bleeding.
Ulcers. Inflammation anywhere along your digestive tract can lead to ulcers or open sores in your mouth, intestines, anus, orperineum.
Malnutrition. Malnutrition develops when your body does not get the right amount of vitamins, minerals, and nutrients it needs to maintain healthy tissues and organ function.
Inflammation in other areas of your body. You may have inflammation in your joints, eyes, and skin.
What other health problems do people with Crohn's disease have?
If you have Crohn's disease in your large intestine, you may be more likely to develop colon cancer . If you receive ongoing treatment for Crohn's disease and stay in remission, you may reduce your chances of developing colon cancer.3
Talk with your doctor about how often you should get screened for colon cancer. Screening is testing for diseases when you have no symptoms. Screening for colon cancer can include colonoscopy with biopsies. Although screening does not reduce your chances of developing colon cancer, it may help to find cancer at an early stage and improve the chance of curing the cancer.
Even with medicines, many people will need surgery to treat their Crohn's disease. One study found that nearly 60 percent of people had surgery within 20 years of having Crohn's disease.8 Although surgery will not cure Crohn's disease, it can treat complications and improve symptoms. Doctors most often recommend surgery to treat
bleeding that is life threatening
intestinal obstructions
side effects from medicines when they threaten your health
symptoms when medicines do not improve your condition
A surgeon can perform different types of operations to treat Crohn's disease. For any surgery,you will receive generalanesthesia . You will most likely stay in the hospital for 3 to 7 days following the surgery. Full recovery may take 4 to 6 weeks.
Small bowel resection. Small bowel resection is surgery to remove part of your small intestine. When you have an intestinal obstruction or severe Crohn's disease in your small intestine, a surgeon may need to remove that section of your intestine. The two types of small bowel resection are
laparoscopic—when a surgeon makes several small, half-inch incisions in your abdomen. The surgeon inserts alaparoscope—a thin tube with a tiny light and video camera on the end—through the small incisions. The camera sends a magnified image from inside your body to a video monitor, giving the surgeon a close-up view of your small intestine. While watching the monitor, the surgeon inserts tools through the small incisions and removes the diseased or blocked section of small intestine. The surgeon will reconnect the ends of your intestine.
open surgery—when a surgeon makes one incision about 6 inches long in your abdomen. The surgeon will locate the diseased or blocked section of small intestine and remove or repair that section. The surgeon will reconnect the ends of your intestine.
Subtotal colectomy. A subtotal colectomy, also called a large bowel resection, is surgery to remove part of your large intestine. When you have an intestinal obstruction, a fistula, or severe Crohn's disease in your large intestine, a surgeon may need to remove that section of intestine. A surgeon can perform a subtotal colectomy by
laparoscopic colectomy—when a surgeon makes several small, half-inch incisions in your abdomen. While watching the monitor, the surgeon removes the diseased or blocked section of your large intestine. The surgeon will reconnect the ends of your intestine.
open surgery—when a surgeon makes one incision about 6 to 8 inches long in your abdomen. The surgeon will locate the diseased or blocked section of large intestine and remove that section. The surgeon will reconnect the ends of your intestine.
Proctocolectomy and ileostomy. A proctocolectomy is surgery to remove your entire colon and rectum. An ileostomy is a stoma, or opening in your abdomen, that a surgeon creates from a part of your ileum. The surgeon brings the end of your ileum through an opening in your abdomen and attaches it to your skin, creating an opening outside your body. The stoma is about three-quarters of an inch to a little less than 2 inches wide and is most often located in the lower part of your abdomen, just below the beltline.
A removable external collection pouch, called an ostomy pouch or ostomy appliance, connects to the stoma and collects stool outside your body. Stool passes through the stoma instead of passing through your anus. The stoma has no muscle, so it cannot control the flow of stool, and the flow occurs whenever occurs.
If you have this type of surgery, you will have the ileostomy for the rest of your life.
How to eat when you have IBD
No one diet is right for everyone with an inflammatory bowel disease. Foods that bother one person may not bother another. Your diet has to be tailored for you. But the following basic ideas can help you feel better and get the nutrition you need.
Find your problem foods
For many people, common problem foods include:
Dairy products for people who are lactose-intolerant.
High-fiber foods, such as raw fruits and vegetables, and whole grains. Often people have the most problems with gas-producing foods. These include beans, cabbage, broccoli, and onions, and foods with hulls, such as seeds, nuts, and corn.
High-fat foods, such as fried foods, butter and margarine, mayonnaise, peanut butter, nuts, ice cream, and fatty cuts of red meat.
Spicy foods.
Foods with caffeine, such as chocolate and coffee.
Carbonated drinks.
Find out your problem foods by keeping a food diary. As soon as you know what foods make your symptoms worse, your doctor or dietitian can help you plan a diet that avoids problem foods but gives you plenty of nutrients and enough calories to keep you at a healthy weight.
To make a food diary, get a small notebook and keep it with you. Make notes after each meal or snack.
On the left side of the page, write down what you ate, about how much of each food you had, and what time you ate. Be honest—write down everything.
On the right side of the page, note any symptoms you had and what time they occurred.
If you notice certain foods make your symptoms worse, talk to your doctor about these foods at your next visit.
Make smart food choices
During a flare-up, avoid or reduce foods that make symptoms worse. But instead of cutting out a whole group of high-nutrient foods, try replacing them with healthy choices.
Choose dairy products that are low in lactose, such as yogurt or hard cheeses like cheddar. Or try drinking lactose-reduced milk.
If you are having fat in your stools, choose low-fat foods instead of high-fat ones. For instance, some cuts of red meat have a lot of fat. A low-fat choice would be lean beef (such as sirloin, top and bottom round, chuck or diet lean hamburger), poultry, or fish, such as cod. Instead of frying foods, try baking or broiling them.
Cook fruits and vegetables without hulls, skins, or seeds. Try different ways of preparing them, such as steaming, stewing, or baking. Peel and seed fresh fruits and vegetables if these bother you, or choose canned varieties.
Get the calories and nutrients you need
Your body may not be able to absorb all the nutrients it needs from the food you eat. To stay as healthy as you can:
Eat a varied, nutritious diet that is high in calories and protein.
Try eating 3 meals plus 2 or 3 snacks a day. It may be easier to get more calories if you spread your food intake throughout the day.
Take vitamin and mineral supplements if your doctor recommends them.
Try adding high-calorie liquid supplements, such as Ensure Plus or Boost Plus, if you have trouble keeping your weight up.
Drink plenty of fluids. This can help you avoid dehydration, kidney problems, and gallstones.
See your doctor or dietitian if your diet feels too limited or you are losing weight.
[1] Kappelman MD, Moore KR, Allen JK, Cook SF. Recent trends in the prevalence of Crohn's disease and ulcerative colitis in a commercially insured U.S. population. Digestive Diseases and Sciences. 2013;58:519–525.
[2] Molodecky NA, Soon IS, Rabi DM, et al. Increasing incidence and prevalence of the inflammatory bowel diseases with time, based on systematic review. Gastroenterology. 2012;142(1):46–54.
[3] Burisch J, Munkholm P. Inflammatory bowel disease epidemiology. Current Opinion in Gastroenterology. 2013;29(4):357–362.
National Institute of Diabetes and Digestive and Kidney Diseases https://www.niddk.nih.gov/health-information/digestive-diseases/crohns-disease/definition-facts


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In the Kitchen with... Spring 2016 IssueMarch 13, 2016
From Dream to Plate: FEED Kitchens
By Vanessa Herald | Photos By Jim Klousia 0
It takes more than a good recipe to launch a successful food enterprise. A tangy bottle of local ketchup, an indulgent box of chocolates, or the steaming dish served to you through the window of your favorite food cart— each underwent a complicated process en route to your mouth.
The behind the scenes work to starting a local food enterprise is not glamorous: think licensing, recipe testing, locating a commercial kitchen space, food safety certification, and lots of paperwork. The hurdles can look insurmountable and deter many from the dream of launching a food enterprise.
Enter FEED Kitchens. Owned and operated by the Northside Planning Council, this shared-use commercial kitchen incubator is integral to supporting new food ventures, growing existing businesses, and strengthening our regional food system.
Stepping into the front door of this industrial kitchen space in Madison's north side, it's immediately apparent that this endeavor lives up to every word in its name: Food Enterprise & Economic Development Kitchens. Between an energetic gathering in the community meeting space, members preparing food on the deli line and folks chatting in the office, FEED Kitchens is more than just a business incubator and licensed kitchen facility; it's a community hub.
Although the doors to this well-appointed commercial kitchen facility opened in November 2013, the idea began percolating years earlier. In 2008, members of the Northside Planning Council formally identified the need for a commercial kitchen to increase food security and opportunities for community entrepreneurship. With positive results from a feasibility study and a half-milliondollar federal Community Development Block Grant from the City of Madison, planning was officially under way. Five years later, FEED Kitchen's doors opened to, in the words of FEED Kitchens Manager Adam Haen, "help people realize their small business dream through a low risk, low cost incubator."
To use FEED Kitchens, commercial and casual members pay a small fee to become a member then rent kitchen space by the hour or rent storage in the walk-in cooler, freezer or dry storage. But the heart of FEED Kitchens' mission is much more than just a commercial kitchen space. "The goal is to bring local people together with the local food system and provide a safe and clean place to produce the products they love, and share them with other people," says Haen. FEED meets this mission by assisting with many of the less glamorous aspects of starting a food business, like record keeping and business licensing.
The 5,400-square-foot facility features five distinct kitchens: baking, hot deli prep, meat processing, produce preparation and processing, and a training kitchen. Each kitchen houses stateof- the-art equipment for high volume, efficient food production. The training kitchen is used by FEED's "casual" members for personal culinary projects too unwieldy for a home kitchen, such as the wedding party that harvested fruit at a local orchard and transformed their haul into frozen fruit pies for their upcoming wedding celebration. Small educational groups, like Girl Scout troops earning culinary badges, rent this space, too. This kitchen is also home to two baking job skills training programs run by the River Food Pantry and Madison-Area Urban Ministry, which have already placed over 50 graduates into living-wage culinary jobs.
You might not think an 11-ounce bottle of ketchup can have a big impact on the local food system, but the 100 Mile Sauce Company demonstrates otherwise. This young business is passionate about extending the produce season in spicy ways to take advantage of the wide array of local vegetables. Sourcing more than 50,000 pounds of very local tomatoes for their ketchup, bloody mary mix, barbeque and hot sauces last year, co-owner Scott Kesling values this shared kitchen space for two reasons. The young company joined FEED Kitchens as a casual member, which "gave us the opportunity to test our recipes on a large scale and ramp up production at our own pace. This is integral for small businesses to figure out if their product is relevant without going bankrupt." 100 Mile Sauce Company quickly proved a success and scaled up to a commercial membership and launched full production. "It allows local food makers a chance to succeed while minimizing financial risk," Kesling says.
"We are also all working together at FEED Kitchens," he continues, "and it's a great support group to get your business off the ground." This sense of community may be at the heart of FEED's success incubating its commercial members. The requirement for a licensed commercial kitchen may bring these food carts, value-added food businesses and caterers together under one roof, but their collective knowledge drives everyone forward. "Older members mentor the new members. This is really a community of support to let people know they can do it," adds Haen.
FEED does more than just incubate new businesses; it also increases community access to healthful, local foods. Each year the REAP Food Group Farm to School Program processes more than 30,000 pounds of locally grown produce for its snack program reaching 5,500 students in 300 classrooms of the Madison Metropolitan School District (MMSD), and it needs a commercial kitchen as a home base. "We love serving local vegetables to students, but processing them is an elaborate task that requires aligning lots of different details," says Natasha Smith, REAP's Farm to School Program director. "The FEED Kitchen serves our specific need for minimal processing, with a flexible schedule and storage space."
Each Tuesday, Smith accepts roughly 1,000 pounds of raw produce for the week's seasonal snack, ranging from concord grapes to asparagus to kohlrabi. After processing, the snacks and educational materials are delivered to 13 schools 33 weeks of the year. It is no small feat for this crew, who washes, sanitizes, processes and packages everything by hand or with the small-scale food processing equipment available on-site. FEED Kitchens allowed REAP to scale up the number of servings processed each week, increasing their ability to connect MMSD students with healthy snacks and foster an appreciation of local foods.
On the occasion the REAP snack program has leftover food, Smith simply emails the group's mailing list, and someone will quickly purchase her excess product. "The kitchen really is a nice network of people working together," reflects Smith. "From the food trucks to the bakery training program, everyone sharing the space helps each other out." This sense of community may be the recipe for success for this nexus of the regional food system.
Although FEED focuses on small businesses, its presence is equally important to supporting other projects that increase access to healthy and local foods. Healthy Food For All recently started a food reclamation project to both reduce food waste and increase healthy options on local food pantry shelves. The group collects unused soup from Epic Systems' kitchens and repackages the delicious meals into smaller, easy-to-deliver portions. This successful strategy increases food security through wholesome foods and requires a commercial kitchen space like FEED to make it happen.
There is still room to grow for FEED Kitchens. During the busiest months of 2015, facility use reached 25 percent of overall capacity, meaning there's still room at the training table—and smoker and convection oven and walk-in cooler—for new food enterprises to make their dreams happen in this space. And that growth will continue: FEED Kitchens was recently awarded a USDA Local Food Promotion Program grant to strengthen services to minority food entrepreneurs and increase connections with Wisconsin's minority farming communities, such as Hmong and Latino growers.


text: [FOLLOWUP] -If you couldn't download that "What's Wrong With This Picture"... here is a link that appears a little more reliable: Whats wrong with this picture?? NOTE: I'm told that when you dismiss the page that this link leads to, it brings up a page of text adverts for porn sites. No pictures, just text, but be warned.Posted by James at February 28, 2002 8:27 PM


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Back to Journals » Clinical and Experimental Gastroenterology » Volume 9
Clinical management of achalasia: current state of the art
Authors Krill J, Naik R, Vaezi M
Received 19 November 2015
Accepted for publication 15 January 2016
Published 4 April 2016 Volume 2016:9 Pages 71—82
DOI https://doi.org/10.2147/CEG.S84019
Checked for plagiarism Yes
Review by Single-blind
Peer reviewers approved by Dr Yi Shen
Peer reviewer comments 2
Editor who approved publication: Professor Andreas M Kaiser
Joseph T Krill, Rishi D Naik, Michael F Vaezi
Division of Gastroenterology, Hepatology, and Nutrition, Center for Swallowing and Esophageal Disorders, Vanderbilt University Medical Center, Nashville, TN, USA
Abstract: Achalasia is a primary disorder of esophageal motility. It classically presents with dysphagia to both solids and liquids but may be accompanied by regurgitation and chest pain. The gold standard for the diagnosis of achalasia is esophageal motility testing with manometry, which often reveals aperistalsis of the esophageal body and incomplete lower esophageal sphincter relaxation. The diagnosis is aided by complimentary tests, such as esophagogastroduodenoscopy and contrast radiography. Esophagogastroduodenoscopy is indicated to rule out mimickers of the disease known as "pseudoachalasia" (eg, malignancy). Endoscopic appearance of a dilated esophagus with retained food or saliva and a puckered lower esophageal sphincter should raise suspicion for achalasia. Additionally, barium esophagography may reveal a dilated esophagus with a distal tapering giving it a "bird's beak" appearance. Multiple therapeutic modalities aid in the management of achalasia, the decision of which depends on operative risk factors. Conventional treatments include medical therapy, botulinum toxin injection, pneumatic dilation, and Heller myotomy. The last two are defined as the most definitive treatment options. New emerging therapies include peroral endoscopic myotomy, placement of self-expanding metallic stents, and endoscopic sclerotherapy.
Keywords: achalasia, pseudoachalasia, pneumatic dilation, Heller myotomy, botulinum toxin injection, peroral endoscopic myotomy
This work is published and licensed by Dove Medical Press Limited. The full terms of this license are available at https://www.dovepress.com/terms.php and incorporate the Creative Commons Attribution - Non Commercial (unported, v3.0) License. By accessing the work you hereby accept the Terms. Non-commercial uses of the work are permitted without any further permission from Dove Medical Press Limited, provided the work is properly attributed. For permission for commercial use of this work, please see paragraphs 4.2 and 5 of our Terms.Download Article [PDF] View Full Text [HTML][Machine readable]


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Every now and then we go through rough patches with our hair, we might be doing all we can to have healthy and shiny hair, but it just has a mind of its own. We're always told to change up our shampoo and conditioner products so we can see results with our hair, but we don't seem to understand what exactly we're using in terms of ingredients. Recently I've been reading about homemade shampoo and conditioner.
I heard it was good for you to make and use every once in a while as it balances the oils in your scalp and leaves your hair nice and shiny. I think it has become more popular now since many girls are coloring and styling their hair almost on a daily basis, so having a more natural and organic option is always a plus.
I bet you're asking why make my own shampoo when there are thousands of shampoos ready to buy? Well one, it's cheaper than commercial bought shampoo, and two, its definitely healthier than the harmful ingredients shampoos contain. It's always a safe option for new mommies to make their own shampoo for their babies or young kinds, because you'll only be using natural ingredients, which won't be harmful whatsoever.
Many people agree that homemade shampoo works better than commercial shampoos, I actually agree and disagree at the same time, it all depends on your recipe and the type of hair that you have.
Some might end up with shinier hair, and some might end up having oily hair - again, it all depends on the recipe. If you're a true lover of the environment, you will also like the idea of having a shampoo that doesn't bring in harmful chemicals to you nor to your surroundings.
Lets get to the good part! Here are a few recipes you can try out for your homemade shampoo, but dont forget that it is not necessary that all the recipes will work for your hair type, experiment!
Recipe 1
You'll need:
• Castile soap - this is basically a hard white soap that is made from olive oil and soda.
• 1/2 a cup of water
• an essential oil; coconut oil, jojoba or olive oil
All you have to do is mix the ingredient together into an old shampoo bottle or glass bottle and that's it! However, make sure you mix the bottle very well every time before using it.
Recipe 2
You'll need:
• baking soda
• water
• apple cider vinegar or regular white vinegar
Mix 1/2 a cup of baking soda with 3 cups of water, this amount will be good enough for a few washings. Scrub your scalp with the water and baking soda mixture, this will help in removing any build up left on your scalp from other shampoos, but it will also leave your hair dry, so this is where you mix apple cider vinegar/ regular white vinegar with 1/2 a cup of water to rinse out the baking soda. The vinegar will leave your hair smooth and fluffy like other regular shampoos.
Recipe 3
You'll need:
• coconut milk
• castile soap
• essential oil of your choice
All you have to do is mix equal amounts of each ingredients but add about 15-20 drops of the oil, not too much to not leave you will oily hair, and if you had dry/ damaged hair add more drops of olive/almond oil to keep it moisturized. Hope these recipes help you guys out, if not it's fun to experience with things that aren't harmful, and you never know, you might end up using homemade shampoo for good now!
Let me know how it goes!
Till next week! Xo
|This article was published on 08/07/2015


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Father of Creation Speaks ~ How to Exit The Matrix
By Mother & Father of All Creation, 08/02/2016
Day 4, Unveiling The 3D Smoking Gun.
Osho, once said, "If you see a beautiful flower, don't pluck it. For it will die, and seize to be that which you love. Love, is not about possession. Love, is about appreciation".
Dear Ones, it pains my soul to tell you, consciousness is lost upon Mother Gaia. However, it brings me great joy, to bring forth the light of truth into your awareness. For it is awareness, that transforms into consciousness. It is then, that ye shall no longer be lost sheep, but sheep who turn to lions during this Galactic New Year of the Lions Gate Portal.
Dear Bringers of the light, your example has raised the standard of love, to a level where many can no longer remain in ego. If they are to stand in your Divine Presence. Divine Presence, is the great contrast between those in the heart and those in ego. As many of you continue to stand in divine presence, many will continue to witness others falling out of ego and getting into the heart. Love is fearless Dear Ones, and you are worthy of all love is. The Bringers of the light, are committed to being in the present moment of now and living as well as sharing divine truth. Taking full responsibility, of being the conscious actions, of love everywhere present.
I Am, The Father of the members of the Family of Light. The Leading Renegade of the Bringers of Light. I have come to inform, empower, and walk with you along this spiritual journey of ascension. Guiding and aiding the inhabitants of Mother Gaia in the transformational process during this full planetary ascension, through liberation. By the Divine Light and Divine Intelligence received from the Great Grand Council and Mother Gaia herself, we come to liberate Mother's children in this last dispensation. We are the Children of the Sun. Just as the Sun nourishes life upon Mother Gaia, We, the Children of the Sun, come to nourish the soul essence of your being and liberate consciousness to an awakened state. Where one returns to their natural state of joy and magical experiences along this spiritual journey. I Am, the Father of All Creation, I have come to bring into your awareness, that knowledge which has been hidden in secret, from the inhabitance of Earth. This information will transform ones awareness, into consciousness.
Remember Dear Ones, we only come to liberate you in this free will universe. We can only show you the door. The choice is left to you, if you shall walk through that door.
Many inhabitants of Earth are being manipulated by an infrastructure created years ago by the Rothschild, Merovingian's, J.P. Morgan, Rockefeller's, and the Illuminati to one end and one end alone, CONTROL. Lowering Human Frequency to a dumb down zombie state of ego. Where one experiences pain, suffering, and ending in physical death.
Dear One's, the 3rd waivers are living in a nightmare, of the 3D machine world. An infernal cage created for the inhabitance of Mother Gaia who are known as the egos. Where your powers are taken and your manifestation abilities are suspended. The infernal 3D cage takes power from the human avatar. The imbalanced energies of the 3D machine world matrix such as TV programs, media, and political arenas within the cage, seduces human consciousness into specific programming. Programing the human consciousness to create and support its systems of agendas of ultimate control.
Once one is placed inside this system, the controllers have one vision and one vision alone, that of programming unconsciousness to chase after the American Dream. Many chase after this American Dream, all the days of their natural life. It is important to remember, the energies one puts forth, into creating the 3D machine world matrix. Is the very energies that is creating these infernal cages for the new born star children, rainbow children, crystal children, and diamond children who have come to liberate humanity. They too, are being enslaved within the 3D matrix of control. This 3D System of Control is an Illusion. Do not be fooled by this 3D System, For ones energies is not creating the American dream for the next generation, but a nightmare of a system based upon pain, suffering, that ends in death.
This infernal 3D matrix cage, was built through the zoning and codes that, by manmade laws, influenced by the Controllers, to pass building inspection before ones house is to be built. This is the red tape of bureaucracy, designed to deter human frequency and seduce consciousness to the dark side of one's shadow, commonly known as the ego.
The 3D cage created by the matrix controllers, must be understood in order to realize what is happening to oneself on and energetic and conscious level of awareness. The reality of this matrix is being explained in full, here for the first time, by an outside source of Divine Intelligence, since its original conception. These electrical energies of electricity that are in place, is an imbalanced energy. One in which there is predominantly electrical energy present. Thus, the electrical faculties of ego within the human avatar, then become overly active. When this happens, the electrical current and energy brings forth the ego mind. Fully activating the Sa-Tan within the human condition. With the magnetic field lacking within ones physical being. Balance cannot be obtained, and heart centered balance cannot be achieved. This is why many families within the 3D cage are dysfunctional family units. For the electrical current, originates in the pineal gland while the magnetic energy originates in the root chakra perineum nerve. When these two energies are balanced, the energy is centered in the heart. It is here, in the heart that the Christ Consciousness is achieved and the 12 tribes of Is (Isis/perineum nerve/magnetic) Ra (third eye/pineal gland/electric) EL (Israel/DNA/Elohim). It is here, in the heart of Divine Presence that the multidimensional being of Christ Consciousness comes into full presence.
The Rothschild, Merovingian's, J.P. Morgan's, The Rockefeller's, the Illuminati society and Thomas Edison to name a few, were the original designers of the machine world 3D matrix. Which is where the CIA and FBI spring forth from its original control designers. These individuals understand the human avatar from a gnostic and mystical level of energy. That many label today as quantum physics. This is at the top level of understanding the many dynamics of spiritual science. Thus is the great revel, ones very own adversary of ego has enslaved you, as well as educated you, in the arts of a creator for which springs forth your very own creative skills. Thus, transforming any resentment towards this 3D system, into lessons and blessings. Will greatly equip you, with the transforming light to transcend this 3D matrix. Knowledge is power, and great knowledge has been given to you, to aid one in breaking the chains of spiritual bondage. Transcend this 3rd dimensional matrix system will empower one's self with one's natural human healing abilities that lay within your DNA. Be no longer slaves, that build the controlling nightmare system of the matrix, but be creators of the New Earth. Where all dreams of love come true.
The machine world matrix controllers, like the 1st Contact Ground Crew Team, created their own grid upon Mother Gaia. Injecting there grid into Mothers lay lines of energy. Their mission, is to enslave humanity's consciousness, while the First Contact Ground Crew Teams mission is to human consciousness free. This, by laying grids of light that liberate human consciousness and frequency. The 3D matrix grid, is the power lines systems both above and below the ground that feed the very infernal cage that one calls home. This incoming electrical imbalanced energy deters human frequency, in effect, dumbing down the consciousness of Terras inhabitance or earth. Lowering human frequency to a sickly and retarded state of consciousness.
It was years ago, that J.P. Morgan aided by Thomas Edison, had a grand opening at J.P. Morgan's residence. It was here that head currency controllers as well as investors were invited to a great unveiling of electricity. J.P. Morgan's father also attended this unveiling. When the electrical power was turned on and light illuminated the room. All watched in all, as for the first time electrical light was supplied to a home. J.P. Morgan's father response was this "You're a fool! This is wizardry!"
Mr. J.P. Morgan's father was correct. This machine matrix system is wizardry. As its energies implead upon the humans evolutionary condition. Stifling growth in the ascension process with an unseen force of unclean and unbalanced electrical and magnetic forces. These unskilled designers that have no respect of balance, harmony, and unity. In an overall effort, to deter the electromagnetic torus energy field of the Elohim Schema (transformed human condition). The very fact, that J.P. Morgan lined his own home with unbalanced electric and magnetic current. Implies, he was unconscious of his actions. In turn, he truly was a Fool, as his father implied. For the system they built, was not for the greater good of all. Nikola Tesla, is example of existing for the Greater Good of All. Offering wireless and free technology for whole communities. The J.P. Morgan's and controllers had their own personal interest in mind, that being the petty funny money they so thirsted after. Setting his ambitions upon endeavor and one endeavor alone, greed (ego). It matters not, that he was unconscious. For it is ones intensions, that places ones energies either in the heart or in ego. Ego, in truth has its origins in a section of the brain that makes up 5% of the brain in capacity and logic. In Hebrew Cabalism, the ego section of the brain is called Sa-Tan. It is a section of the brain that is limited to the basic instincts of self-preservation. It is this section of the human condition that is self-centered and self-motivated towards personal agendas. This is the shadow side of harmonic balance. This Sa-Tan, is the unforeseen advisory of ones being. One in which, many incarnated upon Mother Gaia to conquer and ascend. To become Awakened Masters. Who then ascend, and become one of many, of the Ascended Masters. Who have also conquered the shadow side of their hearts, the ego/Sa-Tan. When one consciousness falls into ego, it is here that one suffers the buffetings of Sa-Tan. Where unworthiness is born, and the illness that leads to death, begins.
The all Seeing Eye upon the holy trinity pyramid. Printed upon federal notes of paper, inform you of the conscious level of the powers that were. This top 1/3 part of the pyramid, is symbolic of the multi-dimensional abilities of the physical structure as well as the multidimensional all Seeing Eye. This physical location of the apex of the pyramid is intensely charged to higher dimensional frequencies. It is in the top 1/3 apex of the pyramid that energy is amplified 50,000 to 100,000 times normal.
The crystal pyramid temples that we, the 1st Contact Ground Crew Team are constructing, will be for The Bringers And Members of the Family of Light who wish to further their ascension process by transforming there physical avatars, to higher multi-dimensional light frequencies. Stem cells will aid one in this upgrade and solidify this transforming process.
Consciousness lives within the heart, while unconsciousness lives within Ego/Sa-Tan. The heart has access to the all Seeing Eye and all Super Human Potential Abilities of Gods and Goddesses. While the ego is limited to merely 5 senses of stimuli, building upon its foundation, its logic and reasoning. An unconscious state of being that can only see 3-5% of the electromagnetic spectrum of light, also known as perceived reality. Thus, if one has not awakened, and one is unconscious, ones state of being is in ego. Thus, the ego is in control. Ego/Sa-Tan, reigns supreme in one's life, taking ones joy and happiness, and replacing it with the illusion of pain and suffering. This illusion, is not real, for pain and suffering is not real and is not Thy natural state. For one chooses, to experience this programmed conditioning. One has the free will to exit the 3D matrix, when one chooses to take full responsibility for ones experiences, cut negative cords and let go or transform any negative experiences into the light of lessons and blessings. In this way, one transforms lower vibrations into the higher vibrations of love. This is taking back ones power. It is advised, to not awaken as Hemingway did, and then re-entered that 3D matrix cage, only to go insane and commit suicide. It is better that you never knew the truth, then to awaken and turn from the truth. Dear Ones, 3rd wavers are living in a dream world created nightmare. A prison that they can't see, feel, taste, or touch. This, because of their unconscious state. A prison, for their unconsciousness.
Can balance be brought to this 3D matrix system of cities lined with imbalanced electromagnetic energy? The answer is yes, it can be done on a conscious level. However, first the inhabitance of Earth=Heart must awaken, before this unconscious issue can be addressed. Addressing these issues of imbalance will free the inhabitance of Earth from their spiritual bondage. It is a process of awakening and becoming masters of energy. We are here to aid you in this awakening process.
What does all this mean in the arena of health and overall wellbeing? It means the very home you live within created by the matrix controllers, is what is bringing about cancer, diabetes, obesity, ADHD, post-traumatic stress disorder, depression, common cold, emphysema, mental illnesses, chemical dependencies, violence, high blood presser, lack of energy, insomnia, insanity, bi-polar symptoms, arthritis, and other physical illnesses. Where the physical body begins turning on its self as a direct result of this 3D matrix system one calls home. The very standing structure, one calls home. That one views as a safe haven and refuge, it the very structure that takes ones powers as a creator and enslaves ones consciousness.
It is important to realize what is deterring ones frequency before one can awaken and ascend. Removing oneself from this infernal cage and returning to the loving arms of Mother Gaia, is to be restored and recharged to one's natural state of joy. This will bring one a sense of peace, joy, happiness, and health. It is also important to realize and reflect upon the reason one has incarnated upon Planet Earth = Heart. It was descend into this dense 3rd dimensional consciousness, and when the time was right, exit the matrix and become awakened to one's natural state once again. Once one is awakened, the next journey is to ascend into the terrestrial state of being. This is the physical Angelic Form which is what many call the super human state of being. This will be achieved with the crystal pyramid temple. Where one's DNA codes within the human avatar is activated, upgraded, and solidified into the Angelic ascended form.
We, the 1st Contact Ground Crew Team have conducted tests on the human avatars physical abilities in and out of the cage. The overall physical health and performance went dramatically down while in the cage. For example, inside the cage, in the physical activity of running the heart rate starts out at 80 to 100 beats per minute. After 20 minutes the heart rate increases to 120 to 130 beats per minute and at 30 minutes, the heart rate finally achieves 130- 140 beats per minute. Outside the cage, as a result of sleeping in nature and grounding for 8 hours, the results show on the same test that after only 2 minutes of running, the heart rate consistently achieves 140-150 beats per minute. With consistency and a steady increase in heart rate to 170 beats per minute for the duration of a 30 minute run. At the super human level, the heart rate can go from 180 to 260 beats per minute. With a resting heart rate of 260 beats per minute.
The Terrestrial State of Being is based upon Heart based technology. This is where one is in the present moment of now, within the heart. Where in the heart, ones energy is a minimum of 100,000 tesla's and a maximum that is infinite. The ego, which is a section of the brain that makes up 5% of the brains capacity, operates at a minimum of 5,000 teslas and a maximum of 10,000 teslas. The significant difference in frequency between the heart and ego, is the very reason why those in the heart drive those in ego insane. It is an energetic overload for the ego when in the divine presence of those in the heart.
Now, speaking in terms of energy in the form of hertz. The human avatar in its normal resonates in between 80 to 110 hertz. When the human frequency drops to 60 to 65 hertz the common cold begins to set in along with depression. At 50 to 55 hertz, health continues to deteriorate 40 to 45 hertz, cancer is detected. At 30 to 35 hertz, aids and major viruses are detected. At 25 hertz, the beginning stages of death occur. The electrical imbalanced cage that many call home, is the very structure deterring human frequency in areas of emotional, mental, and physical well-being.
Test and trials on human form, while consciously armed with the 3rd dimensional master keys, all have passed with flying colors. All is well in confirming for the 3rd waivers, the understanding on how to exit the matrix. However, these tests and trials of the super human terrestrial, also known as the human angelic form are still inconclusive for the fourth day. When the construction of the crystal pyramid is complete. The Great Grand Council states, "This is where the Transformation Begins". Transforming the Telestial 3D state of being, into the terrestrial Christ Conscious state of being. Sanada also stated, the Crystal Pyramid Temple would be where the transformation would take place. All tests and trials on the human avatar confirm what the Great Grand Council and Sanada have stated.
Removing oneself from this infernal cage of hell, created by the controllers to keep human consciousness in a dumb down state. Will bring one's power back to heart centered. With natural healing abilities coming back on line. One way of achieving sufficient amounts of grounding is by being in the present moment of now in nature and sleeping at least eight hours in nature daily. Answering the Call that Mother Gaia has sent out, for her children to return to her for activation, healing, and clarity. This will breathe new life back into one's essence of being. Longevity, strength, stamina, endurance, vitality, energy, and overall health will begin to be restored. Holes in one's aura will begin to be repaired. Full cognac, comprehension, and clarity of one's divine and sacred soul mission will come into the heart of one's being. 20 minutes to a 1 hour in nature daily, is not sufficient time for grounding during these intense energies of full planetary ascension. At least eight hours of grounding a day is required to see the great contrast of one's natural state of being coming back on line. When one returns to Mother Nature's sweet arms, getting into the present moment of now will become a natural process. One will no longer struggle to be your natural and authentic self. This will be the state of consciousness in wholeness of being one has longed for. Many things will begin to become clear, as the energies of joy will begin to be restored to your beingness.
There is no presence, more powerful than the Divine Presence of Love Everywhere Present. Greatness comes in many forms, and you Dear Ones, You are Great Divine Beings, who have forgotten your true Natural State of Divinity. Heal these Nations upon Mother Gaia Dear Ones, by being True to the Glory of Love. Honor Love Dear Ones, For Love, is about Appreciation.
You are the Transcending Masters of the 3D Matrix, you have been waiting for. Take back your power! This light of information, could very well aid one in exiting the 3D Matrix. Love Has Won. I leave you with My Light and Love. Peace be with you. We are the ones we have been waiting for. Now, rise! Be present. Be Divine Presence.
Love You Always, Blessings. Namaste.
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We can all go through life wondering about "if" or "what". Does it really matter now as we stand on the threshold of the present? I wonder sometimes. There are days I believe that it is what it is, and not dwell on it, but there are days, like today I believe hmmm what if?
We all know we can't change the past, and the past does belong in the past. Right? But, sometimes we reflect on what if I would of chosen that path, or acted upon my thoughts then; would I be where I am now? Well, that is a scary thought. We know we all have free will, but in the long run, it is God's will not our own.
At the end of last week I was speaking with two great friends of mine. And they both were talking on several important topics that I hold close to my heart. Hence, my blog name is joanneshearts. It really made me reflect upon this throughout the weekend and still, come Monday, I am still reflecting! So, do I jot it down? Do I start making a list of my dreams once again? What am I fearful about for those dreams? Am I afraid that they will never come true? Or is it that I am fearful because of the unknown of the outcome of the dreams? Am I truly stuck in the comfort of the knowing and afraid to take a giant leap? So all this is my time of reflecting.
Yesterday morning, I finally watch the movie Avatar. It was recommended by a very close friend of mine as he knew I would truly enjoy it. He was right of course! It was really a great movie and I saw many parts of me in that movie. About being one with nature, to be grateful of the balance we can have with Earth and ourselves, in commune with one another. Which after the movie, I sat outside and heard the gentle whisper of the breeze and the sun caressing me. I felt, for the first time is quite a long time at peace. Not alone, but surrounded by nature the spirit of the living being. I think I am going to have to spend more time like this outdoors, no matter the weather condition.. well besides a tornado which rarely happens in my area! Time to grab my backpack, pencil/pen and notebook and just be one with nature. For maybe that quality time will help with my reflecting, and dreams.
Until next time, happy reflecting time!


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Hoping to pave the way for human exploration of Mars within the next decade, NASA is expected to announce that developing a nuclear-powered rocket is its top research priority.
The space agency is expected to request "significant resources and funding" to design a nuclear-powered propulsion system to triple the speed of space travel, theoretically making it possible for humans to reach Mars in a two-month voyage.
The Bush administration has signed off on the ambitious nuclear-rocket project -- though not specifically for the Mars landing -- and the president may officially launch the initiative during his State of the Union address on Jan. 28, NASA Administrator Sean O'Keefe said in an interview with The Times. The project, dubbed Project Prometheus, would greatly expand the nuclear propulsion plans that NASA quietly announced last year when it said it may spend $1 billion over the next five years to design a nuclear rocket. NASA and the Bush administration are keeping the lid on the details, including how much more the agency expects to request from Congress, but O'Keefe said the funding increase will be "very significant."
"We're talking about doing something on a very aggressive schedule to not only develop the capabilities for nuclear propulsion and power generation but to have a mission using the new technology within this decade," O'Keefe said.


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*Publisher: Bluejay Books *ISBN: 978-93-82891-18-5 *No of Pages: 187 *Cover: Paperback *Language: English *Genre: Fiction *Price: 150 *Rating: 3.5/5
My View:
A very interesting and different story, compared to current love stories. The plot is excellent and equal importance has been given to each and every character; also language is simple and easy to understand. The title of the book The Hidden Letters, itself creates good suspense for the readers. The blurb is written very efficiently; so after reading the blurb one cannot put the book down until completing the entire novel.
The novel is about woman's courage
that fights with her past to save her future, for a mother whose love for children is more important where she can compromise her love for husband. Love makes one blind, so this is the perfect example of first true love, and also love of parents for their children is one of the strong side of the novel. Through the words readers can feel the pain suffered by the protagonist. Each and every character's emotion and dilemma has been perfectly crafted by the author.
This book is far much conceptual and worth reading. The story is consistently good and doesn't allow the reader to leave at any point oft time. Also it shows reflection of today's strong women. This novel is a good example for today's generation who dream for the perfect life partner but suffers after a marriage.
She is a successful author, a loving wife and the world's best mom. Her doctor husband dotes on her, her teenage daughter idolizes her and her readers yearn for her writing. Shouldn't all that respect and love make her happy?
Yet, she is devoid of inner peace. In the wee hours of the night, her slumber is disturbed by horrifying nightmares. All her harmony is abducted and lost amidst the bunch of hidden letters kept in her cupboard. Those letters were written long back by her cousin, presently a patient at a mental asylum in Kolkata.
Haunted by her inner demons and tired by the long-time secrecy, she decides to put end to her misery by surrendering to her husband and daughter, The Hidden Letters….
Will she lose her husband's love and daughter's respect? Can she forgive herself for her own selfishness which rendered her cousin's fate malignant?


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We unlocked our 4th Stretch Goal tonight with $35K CAD Pledged, thank you to all our Backers. We'll be adding 1 more Cuirassier plastic mini to the NuCoal Army & Badlands Commander Reward Level Packages and their Hero of Versions.
Dream Pod 9's Heavy Gear Blitz Miniature Painting Contest returns for the Summer of 2018! We'll have 3 categories (Best Heavy Gear Blitz Miniature, Best Combat Group, and Best Duelist) with prizes for each. Checkout all the details, rules, and submission guidelines below. Entry deadline is midnight EST on September 30th of 2018, so you all have plenty of time to get assembling and painting your favorite Gear, Strider, Vehicle, or Combat Group of 4 or more miniatures.
The Categories:
Best Heavy Gear Blitz Miniature.
Another small update today, this time spotlighting the Spartan Two Pack pewter miniatures for Peace River, first being released thru the Kickstarter. The Spartan Two Pack is available as an Add-Ons for an extra pledge and is included in the Hero of Peace River and Hero of the Badlands Reward Levels.
The 3rd Stretch Goal was unlocked this evening with $32.5K CAD Pledged, thank you to all our Backers. We'll be adding 1 more Warrior IV plastic mini to the Peace River Army & Badlands Commander Reward Level Packages and their Hero of Versions.
A small update today, spotlighting another of our Peace River Add-Ons for an extra pledge and that are included in the Hero of Peace River and Hero of the Badlands Reward Levels. The Mameluk Infantry Fighting Vehicle Two pack are new resin & pewter miniatures for Peace River, being first release thru this Kickstarter. Checkout the image below with different views of the 3d model and photo of the printed parts, made using a Formlabs 3d printer. The final Mameluk main hull part will be in resin and the turret & weapons will be in pewter.
This update we have a preview of the NuCoal Chasseur plastic miniature 3d printed parts. A Big Thank You, to the newest member of the Dream Pod 9 team, Stephen Rider, for 3d printing the parts on his Formlabs printer, doing a quick cleanup, assembly, and taking some photos. The Chasseur 3d model parts are the first test parts printed, we plan on 3d printing all the new plastic miniature parts to check size and fit of the parts and then make any adjustments needed to the 3d models.
All material copyright Dream Pod 9 unless otherwise specified.


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Luna Leopold dead at 90: the Master of Rivers
We were captivated by the picture in the New York Times Obit and decided he deserved the TreeHugger version. Hug a tree (or cry a river) in memory of Luna Leopold, son of seminal environmentalist Aldo Leopold.In his own illustrious career he "was the first to turn a scientific eye on rivers and streams and draw conclusions about their form and evolution. Long before fractals became an everyday word, he realized the similarity between large- and small-scale characteristics of streams."..."In 1969, he practically invented the Environmental Impact Statement through its design and early application to problems such as the proposed Trans-Alaska Pipeline and Everglades Jetport," wrote Thomas Dunne, a colleague of Leopold's who is a professor of environmental science and management and of earth science at UC Santa Barbara. "It can be fairly said that Luna Leopold has changed the way this society approaches environmental problems and conducts environmental science in the service of people and the natural environment." ::UCBerkeley News


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Innovation spaces: Advancements transform region's new and renovated offices
GRAND FORKS, N.D. -- This is the rare story that can be summed up in a single word.
The word is, "Better."
And the usefulness of the word is that it finishes this sentence: When comparing offices of the 1990s with those of today, we find that today's offices are _____.
That pretty much sums it up, where renovation and new construction in the Prairie Business region is concerned.
Air quality? Better. Ergonomics? Better. Energy efficiency? Better. Work-life balance? Better. Versatility? Better.
Even, in the case of First International Bank and Trust's new building in Bismarck, N.D., glare reduction from sunlight?
New and renovated offices in Sioux Falls, Minot, Grand Forks and everywhere else simply are more comfortable, congenial and cost-effective than offices used to be. And the degree to which they've improved is becoming a key competitive advantage, said Andrew Eitreim, vice president and principal architect at Architecture Inc. in Sioux Falls, S.D.
"More and more, the office environment is becoming a recruitment and retention tool," Eitreim said.
"The company is saying to candidates, 'Look at our space. Don't you want to come and work here?'"
And just as residents will enjoy a new golf course while a city's economic developers show it off, employees will benefit from a gym or other amenity while managers and HR professionals sing its praises to job applicants.
Think about it, Eitreim said. "How many hours are you spending in the office in a given week?
"These days, people want to work in a place where they feel comfortable and happy and enjoy a better quality of life." And smart employers are doing their best to respond, he said.
Let's go back to the sunlight example, in part because the glare reduction stems from a factor that powers many office improvements: technology.
The south side and the west side of the new First International Bank and Trust building feature windows made of electronically tintable glass, said Dave Mason, Bismarck president for the bank.
"North Dakota is great, but in the winter, you get that low sun," he said.
"We have a gallery on our south side, and that winter sun would be blaring right into that gallery. It's not like you want to hang curtains to block it, so we ended up with something called SageGlass."
A product of Sage Electronics in Faribault, Minn., SageGlass is dynamic glass, meaning it tints automatically or on demand to control sunlight. The glass features an electrochromatic coating that darkens or clears in response to electricity.
"So the control is just like a thermostat, except it actually changes the tint of the window," Mason said.
"And while you can program it to adjust automatically, everybody also has their own adjustment within their own office. It's kind of a neat feature."
The durability and energy efficiency of LED lights mean office lighting itself has changed, said Andy Bartsch, director of electrical engineering at Obermiller Nelson Engineering or ONE in Fargo, N.D.
"Most new buildings are going to have LED lights with dimmers, and the dimmer switches likely can be remotely controlled," he said.
Likewise, buildings will have many other automated features, such as lights that turn on or off automatically when someone enters or exits a room. "That capability has been around for awhile," Bartsch said. "But if you're in a building that's more than 10 years old, you probably don't have it there."
What's next? Lights that can be adjusted for not only brightness, but also color temperature, he said.
Different light sources produce different colored light, as a photography website describes. "For example, a candle emits a reddish light, while the midday sun's rays have a blue tint," the website continues.
"These different colors can be expressed using a number, and this number is known as the color temperature."
Color temperature can affect people's circadian rhythms and, like background music, their moods. So, research is underway to test the adjustments' effects in places such as hospitals and schools, Bartsch said.
Low VOC
Some technological improvements in offices can't even be seen. Take the carpets and walls you'll encounter when you enter a new building, said Eitreim of Architecture Inc.
"That carpet looks like a carpet, and the painted wall looks like a painted wall," he said. But in fact, the features could be real improvements, if they've been been engineered to emit fewer volatile organic compounds or VOCs.
According to the Environmental Protection Agency, VOCs "are emitted as gases from certain solids or liquids," and "include a variety of chemicals, some of which may have short- and long-term adverse health effects."
Moreover, "concentrations of many VOCs are consistently higher indoors – up to 10 times higher – than outdoors," the EPA continues.
Said Eitreim, "choosing low-VOC products is part of creating as healthy an environment as possible."
Then there's the role of culture – specifically, the fact that CEOs very often want their corporate offices to reflect the company's culture.
For example, the Sioux Falls marketing and ad agency Epicosity has a tradition called Craft Beer Fridays, Eitreim said. Epicosity's website describes it this way: "CBF is a celebration. CBF is a movement. CBF is a way of life here. We take turns supplying a different craft beer or two to sample every week. Sometimes we invite clients or special guests. Sometimes we just hoard it and selfishly enjoy it by ourselves."
So when Architecture Inc. designed Epicosity's office, "we made a break room with Craft Beer Friday specifically in mind," Eitreim said. Likewise, a mini golf course maneuvers through the office spaces, a further acknowledgement of Epicosity's creative culture.
Along those lines, the Fargo office of AE2S, an engineering and consulting firm, features a collaboration room for brainstorming, said Brian Bergantine, operations manager. The room's whiteboards and comfortable seating generate a relaxed dynamic in which ideas can fly.
And if you want to see these upbeat ideas taken to their happy extreme, stop in to see BNG Team's new office building in Fargo when it opens later this year.
Three slides. A gym with smart cardio equipment. A game room. A bar and kitchen. A film production room. A patio and volleyball court. An auditorium that can be reconfigured for basketball or indoor paintball.
"We want people to walk into the building and say, 'Wow!'" said Jason Gibb, chief operating officer of the payment processing and solutions firm, in an interview with Prairie Business last year.
Mission accomplished, we expect.
Tom Dennis
Editor, Prairie Business


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Color(s): Pink
""Maxi dress by TFNC, Smooth woven fabric, Slash neckline, Silky-feel tied waistband, Open back, Embellished detail, Slim fit - cut close to the body, Hand wash, 100% Polyester, Our model wears a UK 8/EU 36/US 4 and is 175cm/5'9" tall, Exclusive to ASOS. London label TFNC is renowned for its standout occasionwear. Step it up in sparkly fabrics, embellished styles and party-prepped body-conscious dresses - just don't outshine the bride."


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Press Releases
Bogus SMS Purportedly from HKMA
The Hong Kong Monetary Authority (HKMA) has received public enquiries about SMS purportedly from HKMA asking to obtain security clearance permit to release the funds from their local bank accounts.
The HKMA would like to alert the public that no SMS is made by the HKMA to any member of the public in relation to such issues. Nor will they request the public to provide sensitive information via phone calls, emails or SMS. Members of the public must stay vigilant protecting their personal information at all times.
Anyone who has provided his or her personal information to these callers should immediately report to the Police or contact the Commercial Crime Bureau of the Hong Kong Police Force at 2860 5012 so that the Police may follow up and investigate the cases and help protect those affected from suffering potential financial losses as a result of disclosing such information.
Hong Kong Monetary Authority
25 October 2017


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ThedaCare Physicians - Waupaca
710 Riverside Drive
Waupaca, Wisconsin 54981
Family Medicine
I spent over 20 years in the Army Nurse Corps with a combination of active and reserve service and achieved the rank of Major. This was a wonderful experience and it gave me the opportunity to work with patients of all ages and conditions.
Sinusitis can follow a cold, allergies or anything else that can cause swelling in the sinuses, preventing the outflow of mucus.
People need to be careful when in swimming pools, fountains, hot tubs, lakes, oceans and other bodies of water. These areas have germs that cause recreational water illnesses, which can be a wide variety of infections, including gastrointestinal, skin, ear, respiratory, eye, neurologic and wound infections
Ear wax build up can be bothersome but be careful when treating it. Glands in the ear canal produce war wax, which traps dust and other small particles, preventing them from reaching, and potentially damaging or infecting, the ear drum. It will dry up and fall out of the ear.
Get Directions
ThedaCare Physicians - Waupaca
710 Riverside Drive
Waupaca, Wisconsin 54981
© 2019 ThedaCare. All Rights Reserved
Notice of Nondiscrimination and Language Assistance Services


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Download a PDF copy of this article here.
School has only been back in session for a little over one week and if I were being totally honest with you, I am not having a good year when it comes to dyslexia advocacy. There are moments, and lately it is happening more and more, when I just want to raise the white flag and say to the educational system, "You win. I cannot continue to have the same asinine conversations with different people in different meetings at different schools in different districts, on a daily basis. I cannot continue to argue about eligibility criteria and appropriate interventions. You win. I'm out. Instead of beating my head against the wall in yet another meeting, I am going to get a frozen yogurt." Continue reading


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Everybody loves spring flowers! After a long winter, people are eager to enjoy the early color that spring flowers bring. Spirits are always lifted whenever someone receives an arrangement of spring flowers - they can't help but smile
It used to be true that so-called ,spring, flowers were only available during the spring season. But modern forcing techniques plus a worldwide growers' market have made many types of spring flowers available all year long. The names of some of these flowers include tulips, iris, freesias and ixia. Even amaryllis, which at one time were restricted to late winter and early spring, can now be had all year long. Other types of spring flowers, however, with names that include hyacinths, narcissus, forsythia and lilacs, are still more or less restricted to the spring growing season. These flowers do appear early in the season though, so we no longer have to wait quite so long for the spring season to begin. Most of these early spring flowers start to become available during wintertime


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Tories press for age crime laws to be pushed through
HUMZA Yousaf has been urged to get on with introducing tougher penalties for criminals who target the elderly.
The Justice Secretary said he was considering the introduction of an "age aggravator" to allow courts to pass more severe sentences, in the same way as racial or religious crimes.
It was recommended in a hate crime review published by retired High Court judge Lord Bracadale in May, although there was no mention of the policy in last week's Programme for Government.
In an interview with a Sunday newspaper, Mr Yousaf said: "Unfortunately, as a constituency MSP, you hear more and more cases of people being scammed, exploited and defrauded because of their age and I am very open to looking at this.
"I am a victim, numerous times over, of hate crime and I am trying to bring my own experience to this role.
I have looked at Lord Bracadale's recommendation about age being an aggravator, and taking this kind of action on elderly abuse
"As well as distraction theft by unknown callers, this kind of exploitation of potentially vulnerable older people can also involve so-called friends, carers or even a family member abusing their position of trust.
"I have looked at Lord Bracadale's recommendation about age being an aggravator, and taking this kind of action on elderly abuse.
"We could be one of the first jurisdictions in the world to have an aggravation on age, making sure we stand up for the elderly and vulnerable and the dreadful way they are targeted by some."
Lord Bracadale's 22 recommendations included tougher sentencing for age and gender crime.
Justice Secretary Humza Yousaf
At the time, legal affairs minister Annabelle Ewing said SNP ministers would "use the report as a basis for wider consultation with communities and groups across the country".
Scottish Conservative shadow justice secretary Liam Kerr said: "Having bowed before the weight of our Finn's Law campaign, halted the BTP merger in the face of our demands and agreeing in my debate that the key elements of Michelle's Law should proceed, the SNP appears now to be adopting our call for age crime to be dealt with appropriately.
"However, there was no word of sentencing reform in the SNP's -anaemic Programme for Government last week."
The latest figures show that around one in 200 pensioners had experienced crime in the last year, although studies show around four in 10 elderly people have been targeted by scammers.
Lesley Carcary, of Action on Elder Abuse Scotland, said she would favour an aggravator based on vulnerability to better protect people from fraudsters.
She said: "We need a much more robust justice system where the punishment fits the crime, and a message is sent to would-be perpetrators that this shameful behaviour won't be tolerated."
Age Scotland chief executive Brian Sloan said: "The Scottish Government are making all of the right noises about the recommendations in the Bracadale Report on this matter."


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New Dental Patients in Jacksonville, TX
New Patient Information
Dr. Lamond and the team at Dental Solutions of East Texas are ready to help you improve your oral health. Before we can begin, we ask that you download and print the new patient forms, located in the link below. If you are unable to print these pages, just call us. We'll be happy to email or fax these forms directly to you. Bring the completed paperwork with you to the first appointment to expedite your service.
Payment Methods
Your payment is due at the time services are provided. Dental Solutions of East Texas accept payments in the form of:
- Cash
- Checks
- Credit Cards (MasterCard, Visa, Discover)
- Wells Fargo Health Advantage® credit card*
- Dental Insurance
When you apply for the Wells Fargo Health Advantage credit card in our office, you can get a decision in as little as 30 seconds, special financing options are available with on time regular monthly payments. Ask for details.
We accept and file dental insurance for your convenience. Dental Solutions of East Texas is an in-network provider for Cigna. We also regularly work with other insurance providers. Call us to learn more about our policy regarding dental insurance.
*The Wells Fargo Health Advantage® credit card is issued with approved credit by Wells Fargo Financial National Bank. Ask for details:
Apply here


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This can be used to prove I've gone insane. A couple of scientists will hate the imprecision and everyone else will stop reading once they hit the word "kurtosis."
[Pause, waiting for people to click away]
My definition for training: 1/24 x fourth partial derivative (w/ respect to time) of kurtosis minus 1/6 third partial of skewness plus 1/2 second partial of variance minus first partial of mean is positive.
Here's how it works in laymen's terms. Imagine your training as a set of data points that form a curve not too different from a normal distribution. Your races are outliers in performance, far removed from your average days, but you want to increase the possibility of a performance better than your personal record.
There are several ways to do this. First, you could simply increase the number of data points. This means running a lot more and, keeping the same percentage of races, racing a lot more. This is probably how you improved when you first started running. The likelihood of an unusually good race came from not knowing what "good" actually is. This is also the high volume approach to training, which is what was popularized in the 1960's and 1970's.
Second, you can increase the mean (average). This is what people commonly try to do, to nudge all their workouts just a bit, so the average improves and, theoretically, their best performances move as well. The problem with this is that it's far easier to improve your easy days than your hard days, so you end up having no truly easy days and, after a brief improvement, you fall apart.
Third, you can increase the variance (the square of the standard deviation, if you prefer). This can be done by removing the average runs, doing just easy and hard runs, creating a bimodal distribution.
This method is akin to the current idea of polarized training.
Fourth, you can increase the skew [bear with me on this]. A properly skewed distribution would look like this:
This can be done in a number of ways. You could eliminate the easiest runs. You could make the easiest runs harder and make the average runs easier. You could increase the number of hard runs. You could combine any or all of these approaches.
This is similar to the approach commonly advocated for masters runners, to do mostly high-quality workouts, even if it means doing far fewer workouts. It is also what is seen in the peaking/tapering phase of many workout schedules.
The fifth way is to increase the kurtosis, which is a measure of how many outliers there are, which would seem to be exactly what we want. This can be done by racing more, by having a few extremely easy runs (the Long Slow Distance method) or by pushing almost all workouts to close to the average, making anything else an outlier. A properly leptokurtotic (yes, that's the word) distribution looks like this:
So what am I proposing?
All of these approaches should be used, in sequence. Have a period in which you do a lot of average runs, then a period when you don't. Have a period when you drop your easy runs and have one when you introduce one very long extremely easy run. Have a period when you try to improve each element at the same time and a period when you focus on one specific element. And, when in doubt, race more.
2019 Goals and 2018 Review
1 day ago


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Author(s): Pénélope Bagieu (Illustrator)
Throughout history and across the globe, one characteristic connects the daring women of Brazen their indomitable spirit.
With her characteristic wit and dazzling drawings, celebrated graphic novelist P n lope Bagieu profiles the lives of these feisty female role models, some world famous, some little known. From Nellie Bly to Mae Jemison or Josephine Baker to Naziq al-Abid, the stories in this comic biography are sure to inspire the next generation of rebel ladies.
This title has Common Core connections.
In Brazen, celebrated cartoonist Penelope Bagieu tells the true stories of daring women throughout history. Throughout history and across the globe, one characteristic connects the daring women of Brazen: their indomitable spirit.
Penelope Bagieu was born in Paris in 1982, to Corsican and Basque parents. She is a bestselling graphic novel author and her editorial illustrations have appeared all over the French media. She blogs, drums in a rock band, and watches lots of nature shows. Her books with First Second include Exquisite Corpse and California Dreamin'.