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As attention was centred away from the liturgical service until 1660, when a few more enterprising settings began to appear, there is little work of the first half of the century on which to report. Bevin and Batten, whose work figures in modern cathedral lists, came at the parting of the ways and though talented produced little more than competent workaday settings. Child and Rogers wrote settings of the short service type, which have been retained; their work has a charm that matches well with the quiet of the cathedral service on ferial days. It is easy to call such work dull. Actually it is wrought with care in the word setting and part writing, and in the short service idiom it comes off remarkably well. The short service is in fact only one step removed from the chant and psalm-tune and its ideals are simple: it seeks to provide daily fare for the cathedral service by being short, straightforward, unpretentious and not too elaborate. To judge it as dull by comparing it with more elaborate settings where the music has time to develop is as unreasonable as to find a hymn-tune dull because it cannot compare in musical interest with a full-dress anthem. Settings of the time seldom include the communion service which was no longer given enough prominence as a service to warrant the presence of the choir; where settings were made they consisted only of the kyrie - sometimes the responses to the commandments - and creed, the choir and most of the congregation being apparently accustomed to leave before the canon. This is true of all complete services until the middle of the nineteenth century.
Elway Bevin (born probably between 1550 and 1560). In 1634 he was described by Laud as a very old man). Pupil of Tallis, vicar-choral at Wells 1575-1584 and probably organist of Bristol from 1589 onwards. Possibly a Roman Catholic. He taught Child and was a capable theoretician, being the author of a Brief and Short Introduction to the Art of Musicke which contains some clever and diverting canons. The D-minor service appears in Boyce. Three or four services and a few anthems exist in MS.
Adrian Batten (born before 1600, died in 1637). 1614, vicar-choral and organist at St Paul's. There are many services and anthems some of which appear in Boyce. His famous Organ Book is a short-score copy in Batten's autograph of works by sixteenth-century composers.
The rest of the settings of the canticles still sung today were written by Cooke's boys. Blow's straightforward setting in the Dorian has admirably caught the sober feeling of the Tudor short service and makes a useful unaccompanied setting for ferial days despite its conscious archaisms. His service in F with its fluttering quaver thirds on rejoiced in Magnificat shows its composer at his best and is an outstanding product for its time, showing vitality and dignity with a love of the words of the liturgy seldom met with in its day: neither work is at all tarred with the brush of Restoration hilarity or Restoration pathos. Wise and Purcell are less frankly archaic. Wise in a delightful little service in E-flat uses the new style with laudable effect. He manages to get over the ground quickly but without hurry, exhibiting a reticent joy uncommon in his day; from his other work we can infer that Wise, like Blow, had a deep sense of the dignity and beauty of the service.
Michael Wise (1648-1687). One of the original choristers in Cooke's choir. 1663, lay-clerk at St George's, Windsor. 1668, organist and Master of the Choristers at Salisbury. 1675-6, Gentleman of the Chapel Royal. 1686-7, Almoner and Master of the Choristers, St. Paul's. The E-flat evening service and some of his anthems appeared in Rimbault.
The G-minor Purcell setting is also a successful effort in the new style. Like the Wise setting it is composed verse by verse on the principle of the full anthem with verses - Walmisley's famous service in D-minor of over a century later is another fine instance of the same method - a plan which admirably suits the musical setting of the strophic canticles. Purcell's glorias are particularly noteworthy in this excellent service. The B-flat service sounds like the sort of thing the previous generation had been aiming at and never attained. In both these services Purcell obviously took his work in hand seriously and with a love and appreciation for the text. He wrote them in full court dress, as it were, displaying all the learning and ingenuity of which he was capable. Despite his canons four in one and four in two in the G-minor service, carefully pointed out by Boyce with admiring italics, he succeeds in writing a worthy successor to Gibbons in F, recapturing its classic spirit and giving us a short service with more than the usual contrapuntal interest which nevertheless never dawdles. Like Gibbons, Purcell solves the problem of writing a musically interesting short service with the finger of genius.
Listen to St Paul's cathedral choir sing the Magnificat from Walmisley's service in D. Music details HERE.
Because of its experimental nature little of the work of the transition period is used today, but in some cathedrals a handful of works has been kept in the repertory or rescued from oblivion. On the whole the work of Child and Rogers has charm without much striking inspiration, though Locke can at times manage to be himself rather than a mere precursor of Purcell. The few full anthems, because they are tied to the old style and do not seek out new methods, are usually more effective than the experimental verse-anthems. There is hardly need to mention particular works, but we may notice Batten's Sing we merrily, Child's O Lord, grant the king and Locke's Sing unto the Lord or Lord, Let me know mine end as typical and still usable work of the period. As Locke was one of Purcell's models it will be of interest to give a few bars of the last:
Example 42. From a verse in Locke's Lord, let me know mine end.
The verse-anthems of the Restoration vary much in effectiveness but seldom in one particular: unless of a pathetic type they must contain at least one 'Allelujah' chorus. They all need good professional soloists in the alto, counter-tenor, tenor and bass, and with a good performance can be fine and moving. The boys' parts are usually easy and short [It may be noted that anthems with string accompaniment are usually those written for the Chapel Royal where the strings were employed normally on Sundays when the king was present.]. Humfrey, despite his reputation for worldliness and frivolity, can touch stirring depths as in, for example, Hear, O heavens; Wise, whose verse-anthems are perhaps the best of the period and are certainly the most sung, has a fine command of expressive recitative and that characteristic solo-voice counterpoint to be found in all this work. His most representative work is contained perhaps in the quartet The ways of Zion do mourn, Prepare ye the way, Awake up, my glory and Awake, awake, put on thy strength. Purcell's verse-anthems present quite a vocal problem, his counter-tenor parts - possibly sometimes sung by himself - requiring an accomplished singer with an extended range, and his bass parts - written for the Rev. John Gostling, a bass with a 'Russian' compass - descend with alarming frequency to low E's and D's. Apart from the cheerful Rejoice in the Lord, Thy word is a lantern is a thoughtful work well worth performing, while the famous O sing unto the Lord with its string accompaniments and its vocal roulades needs well-trained singers to bring off its vigorous declamatory phrases. Blow who is really at his best in his full anthems writes in I was in the spirit on the Lord's day an anthem which, while perhaps missing the full import of the words, contains some music of real urge with its glorious leaps of a tenth, though it is overlarded with Hallelujahs. His Latin 'motet' Salvator mundi, one of a series, shows him in a different vein: it has a spaciousness achieved by a recitative-like counterpoint alternating with massive chords which are not only harmonically arresting but exploit to the full the glories of a large building. This fine work can rank equal with that of Tallis on the same text as a stirring setting of a moving theme. His other full anthems, some of which are now republished, [Fourteen Anthems by Blow, ed. C. Hylton Stewart, O.U.P. Obtainable separately.] show always a fine sense of the choral import of his texts.
Humfrey, Pelham (1647-1674). Also spelt Humfry, Humphrys, etc. Chorister at Chapel Royal 1660 under Cpt. Cooke, where he composed some anthems including his own section of the Club Anthem. 1664 sent abroad by Charles II with funds from the Secret Service; studied with Lully. 1666-7 Gentleman of the Chapel, and 1672 Master of the Children and Composer in Ordinary. Some secular music, several excellent anthems and an evening service in E-minor.
Purcell's full anthems show him at his best as a church composer. The verse-anthems are often beautiful and show an unusual facility with irregular bar-rhythms, often moving in groups of three and five, besides a wide range of expressiveness; but they do not always exhibit real church decorum and reticence. In his full anthems, on the other hand, he can command the massive and sober dignity of Blow with the pathos of Wise as we find in the eight-part O Lord God of hosts, where the solos are infused with real feeling, or the five-part Latin work Jehovah, quam multi sunt which moves along with expressive majesty and contains some well-wrought counter-point. The lovely Remember not, Lord, our offences, in five parts, gets its solemn and moving effect by simple means, exceeded only by the four-part Thou knowest, Lord. This little work of genius was written in March 1695 for the funeral of queen Mary, and by November the composer himself was dead. [Purcell had set the words twelve years before, but re-set them in 1695.] The numerous rests, the absence of any counterpoint, the recitative-like setting of the feminine endings holy, mighty all combine to create a moving contakion. Soul of the world from one of his two odes for St. Cecilia's Day is often sung. Its text has little to do with the Christian religion, but the celebration of the patroness of organists is made the excuse for performing in church this excellent, exhilarating piece of writing. Its knowledge of choral effect, the alternating rich harmony and cunning counterpoint, the runs on the words scattered atoms give not only a thrill but the clue to Handel's effective writing.
Until the rediscovery of the Tudors Purcell was often called the greatest English musical genius. If we now have occasion to reconsider this view, it is well to remember that by the general public Purcell has not yet been discovered. Like the Tudors' his idiom is not a modern one and to be savoured to the full it needs continuous hearing; the public which loves its Handel would as certainly respond to Purcell his forerunner, just as one can like Beethoven and Haydn or Byrd and Tallis. But composers do not become popular merely because they typify a certain phase of history: Purcell would be liked for himself, the personality of the man. That however can only become possible when he is given a hearing. There are practical problems in performing his verse-anthems, which were written for a specialised milieu of singers with a professional technique and a small string combination of five or six players. It is surely possible to re-create that milieu, if not during the service, at least on special occasions. The solos for counter-tenor are a difficulty but surely not an insuperable one. The revival of the Bach church cantatas has shown what might be done.
To assess Purcell's value as a church composer is rather difficult. Not only did he die at an age when he was still developing but he wrote practically no church music during the last ten years of his life: it was just during that period that his command over technique was progressing further than that of any of his contemporaries. The sure hand in Thou knowest, Lord, one of the few church works written during the period, shows what might have been expected of the composer if he had lived to return to writing for the church. The church music we have is, in fact, not in advance of that of his fellows. It would be true to say that Blow was a better church composer, that Humfrey and Wise could be as moving in solemn recitative; and if Purcell shows a rhythmic invention to be sought in vain elsewhere among contemporary verse-anthems, he had not, by 1685 or so, succeeded in unifying the form in any convincing way, a problem he might well have solved if he had lived. He cannot be specially blamed for his optimistic secularity, a characteristic of the time, when the anthem was, at bottom, a piece of entertainment rather than an act of praise; neither can he be specially praised for his moving passages which can be matched elsewhere and are an expression of the subjective spirit of the age. In Thou knowest, Lord, Remember not, Lord, our offences and perhaps in the two services he achieves the objectivism of Blow, a sort of impersonal beauty inspired more by the angels than the audience, but he never once attempts the sublimity of Blow's Salvator mundi, almost a freak for its period. If we yielded to the senselessness of grading our favourite composers we should put Purcell between Blow and Wise or Humfrey, as long as we forgot that he was also a secular composer. Remembering his other work and his early demise we should say, more fairly, that here is a composer of genius and fairer promise who wrote for the church.


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Not every Transgender person will blend in, nor will they all want surgery. Some will not even transition as they will identify as non binary.
Personally i am quite lucky in that my stature and frame allow me to blend in, let's not forget though, that out there, there are a great many who cannot 'chop' 6" or more off their height, who cannot alter their size 10 feet.
Non Binary people too, they face a daily struggle just to be addressed in a non binary manner, they may well look to all intents and purposes, male or female, but just on looks you cannot know that person is non binary, there are no tell tale signs that let another person know that this person is non binary and should be addressed using non binary terms like 'they' for example.
Also under the Transgender umbrella are people who cross dress, some might say i shouldn't include cross-dressers as transgender, but look up what 'transgender' means in the dictionary, a cross dresser is can be someone who occasionally dresses in clothing associated with the opposite gender. (soap box moment over) So, someone who may cross dress from time to time will most likely not come close to blending in, and they may well be quite happy with that.
In all scenario's concerning the above groups, with the exception of non binary, you should address the person in the gender of their appearance (a non binary person will (should) correct you politely).
Let me focus on Cross dressers, often treated with contempt by other transgender people. WHY?
Did we, as transitioning people, not start out by only dressing from time to time? I know i did, for me at that stage, cross dressing occasionally satisfied my urge to 'be female' and it gradually grew from once every so often to once a month, once a week, twice weekly and so on until i reached a stage in life where i could not continue pretending to be male.
Perhaps we, as a Transgender community, need to get our own act together and be more accepting of everyone under the Transgender umbrella, then maybe we shall have a united voice when we ask for better equality, or for more social understanding and acceptance.
Being Transgender, who are we?
Transgender/LGBT activist
HOMETOWN: York UK
EMAIL: email@example.com

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Breast augmentation: surgical approaches and their impact on healingWritten by:
Historically, the operation of breast augmentation can be made from three main approach routes: route submammary, via areolar or axillary. In FEMM three paths are used, since each of them has some advantages and. The surgeon must be versatile, and adapted to each case. The decision to place the scar in one place or another depend on various factors, so it did not make a single type of incision.
However, the majority option is the way submammary. The main reason is that the scar, about four centimeters, is hidden in the crease of the union between chest and thorax, becoming imperceptible. The route of the areola has its indication when it is a case where it is also necessary to work the same areola, either because there is breast asymmetry in height and you have to raise them, or if we are facing a prominent areolas of which should reduce its diameter or shape. The route of axillary approach has the advantage that the main scar that is concealed in the fold of the armpit.
The appearance of the scar resulting from a breast augmentation surgery improves with time up to a year and a half after surgery. It is important to follow individualized indications, the most usual care by hydrating oils such as rose hip or healing patches. There are other treatments such as laser early application of CO2, erbium, Pulsed dye or application of carboxiterapia once spend six months in operation.
Breast augmentation: the way submammary
Submammary route option is mostly chosen by FEMM, unless there are asymmetries or alterations in mammary areola. From the viewpoint of visibility, it is hidden under the fold at the junction between chest and thorax. Thus, through submammary can comfortably and not traumatic lift the pectoral muscle, to create the hollow under the same. In addition, it can isolate the depth of the implant mammary gland because the gland is not opened, thus eliminating the risk of contamination of the prosthesis with the mammary gland and the possibility of developing capsular contracture future decreases.
In turn, another advantage is that from the point of view gynecological and oncological not any scar to confuse or alter the outcome of mammography or other future testing occurs.
The incision, about four centimeters, is matched to the new submammary, and attached to the depth to remain just then fold. If this is not fixed, it will be visible instead of staying in the groove, hence the importance of setting depth if we want the scar go unnoticed. Fixing is carried through resorbable internal points, also help the final scar is thinner, to avoid stress and drive the same.
When the patient has some chest before the operation and this is well formed, you can make the incision, and therefore the scar in the original submammary already has the patient. However, on other occasions where the patient has very little breast or high submammary, measure the patient and create lower than the original one groove, matching the scar with the groove. In addition to fixing, from scar tissue depth a close planes is performed, to prevent tension that might widen. Finally, a resorbable suture intradermal keeps the wound edges together during the first months without the need of points is performed.
Breast augmentation: the areolar route
Its main advantage lies in the color change between the areola and breast skin, clearer, conceals the presence of the scar, performing the areola-skin transition. When the patient presents asymmetries nipple height in FEMM is chosen in this way, since making the incision through the areola can raise or lower the same to symmetrize nipple height.
This route is also ideal for placing implants in patients with breast asymmetries lower poles or height of the submammary furrow. Thus, from this incision you can access the plane and work Subpectoral grooves. In other cases, it is necessary to cut the mammary gland to remove its conical appearance, or when the areolas project out in a pyramid, which is common in patients with tuberous breast. Also via aerolar can reduce its diameter or raising the chest in cases of mastopexy or breast lift.
However, areolar pathway may lead to a slight increase in the chance of developing an encapsulation or capsular contracture, since the implant is in contact with the mammary gland. To reduce that possibility, washings are performed with antibiotic in the hole where the implant will be placed, in addition to introducing the prosthesis through an insulating film which prevents contact between the prosthesis and the contaminated area of the areola.
Breast augmentation: the axillary
It is customary to introduce implants. The incision is placed hidden in the crease of the armpit and across it is accessed both Subglandular planes, ie above the muscle, as the subpectoral. Sometimes, in addition to four centimeters small incision in the armpit a small incision is made against the inframammary fold, with which releases on the bottom insertion greater control of the pectoralis.
The axillary approach has been criticized because it increases the likelihood of capsular contracture as areolar access. It has to choose carefully the patient, because if the selection process is not adequate, the implants remain high and the prosthesis filled the lower pole of the breast.
The scar on breast augmentation
Regardless of the path, cutaneous scar should be maintained. From the standpoint of tissue analysis, it is considered that the scar is mature at six months after surgery. From the standpoint of visibility, the scar remains red for longer due to the new capillaries.
After the operation, the first care is by specialists who apply a dressing that protects the scar during the first three weeks. You will then be given to the patient kit moisturizing oils with rose hips to apply directly to the scar, as well as a moisturizing and firming cream that the patient should be applied elsewhere in the chest to prevent stretch marks.
The rose hip oil should not be applied too early, as it can cause the appearance of cysts in the area. In specific patients where the scar begins to thicken or suspected difficult to heal, patches that protect and press are placed, improving the appearance of the two or three months. It is important to be consistent with the application of these patches if you want to succeed. Sometimes rose hip patch is altered.
The scar should be protected with high sun protection factor (50) for at least one year. A certain patients suffering too much pigment is applied carboxiterapia six months, and sometimes is used precociously CO2, Erbium or pulsed dye laser, although these treatments will be indicated by the specialist in Plastic Surgery as they evolve each case .


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Computerized scoring of the 1997 meet
A reminiscence of the 1977 spring meet, which I enjoyed almost entirely indoors.
I was one of the few intrepid freshmen from the Class of 1980 to venture to the winter meet at McGill. The introduction of this 16-year-old novice to arctic cold, Earl Jette, UMO alums, the DOC Van, the 69 Club, and the defrosting of Lex Bond '78's frostbitten feet on my bare abdomen left an indelible impression on me, and marked the end of my WW competitive career. However, faced with the alternative of actually attending classes, I continued to play a supporting role in future spring meets.
During that same winter I was introduced to the company of Dan Saucy '79 and Ann Lucchini '77, working on the computerization of Winter Sports event scoring. To any freshman who served as a mindless automaton standing on the outrun hill of the ski jump, staring straight ahead and hoping feet would land directly in front of your eyes, this was an attractive prospect. Eventually Dan and I would receive nice-looking awards from the NCAA for "Significant Contributions to the Success of the 1978 Ski Championships" for our efforts. At the time, computerized scoring of such meets (at least at the college level) was quite novel, and for events in which the second run start order is dependent on the standings after the first run this innovation was a most welcome alternative to having hordes of competitors standing around a table occupied by frazzled scorers with calculators.
With technology comes dangers, of course. Dan and I discovered that in the cool environs of the ski jump judge's stand, for example, portable dial-up terminals with built-in thermal printers do nothing but spew blank sheets of gently-warmed paper. We were prepared - so we thought.
The meet director that spring was Chris Mumford '77, and he did the spring meet an admirable service by creating the first WW automated scoring program. Most events, of course, belong to either the time-based or the points-based variety; either the winning time gets full points, with slower times scored proportionally (like pulp toss) or certain activities score points out of a theoretical maximum total (axe throw). There are a few time-and-distance or time-and-style oddballs like felling or chain throw, but they're not too hard to handle. Chris was not (and is not) known primarily as a technologist, but that term was taking a computer course. At the time there were essentially two computer courses at the College - computers for scientists, and computers for everyone else. Being a history major, Chris was enrolled in the everyone-else version (I don't know what the difference was). Of course, the plural "computers" in this case is a misnomer, as there was only one of them in Kiewit and it was larger than my car (my present car, that is, for I was too young to drive at the time - but that's a different story).
Chris implemented his scoring program for the course, and it performed extremely well. The professor was quite impressed, and was very pleased to know there was a real-world application of this project coming up soon (it was a winter term course). Chris' expertise and familiarity with the rules of WW meets served us well, and we were all ready for the big event - so we thought.
At the time, all access to the Dartmouth Time-Sharing System outside of the computer center was through dial-up 300-baud terminals. These usually took the form of electric-typewriter-sized portable terminals, usually with the aforementioned thermal printer feature. For temporary but office-like locations, one could borrow a DECwriter full-size terminal with tractor-fed regular paper and an acoustic coupler into which the handset of a telephone would be inserted to make the connection. We had two of these set up in Room 14 to handle the event.
Registration was to take place at Robinson Hall, with the off-site events at Storrs Pond being reported back by runners. This meant that the first day's events were not going to quite be real-time scoring, as the data entry would happen after the fact, but we would have complete results and standings at dinner that evening. And the second day's events on the Green would feature prompt reporting of each event, and event-by-event progress towards the final meet standings would be enjoyed by all - so we thought.
One of the themes of the WW meet is to remind us all that there are some tasks best suited to low-technology solutions. To do a job well, one doesn't always need a battery or an AC power cord, or even a 70cc two-stroke engine. Sometimes all that technology gets in the way of the real job, and distracts from the task at hand. We end up spending too much time or money focusing on the tools rather than on the job itself. And as the competitors started rolling in, we were taught that lesson again.
Ann and I, being at the nerdier end of the C&T membership spectrum, were staffing the two terminals for team registration. The first few teams went through without a hitch, and we were just settling into that smug complacency that precedes all hell breaking loose when all hell broke loose.
It is often said that what is practical in theory is theoretical in practice, and what works in the classroom doesn't always turn out so well in the real world. Such was the case that spring weekend of 1977. The first thing we discovered was that our software (written in Dartmouth BASIC) stored all information about competitors and teams in arrays. To make it easier for students to start working with arrays, Dartmouth BASIC would automatically allocate space for five array elements in any array if you forgot to explicitly state how big you wanted the array to be. We realized that - surprise! - we had more than five teams, and the test meet used in class did not. Ann and I started scrambling, and editing the software on the fly as teams rolled in. There's nothing like facing a team of Smitties tired from a long drive, standing in front of you and waiting for you to finish debugging your software, to keep you motivated. Ann and I survived and got through registration, most certainly creating at least as many errors as we fixed.
The next day was rather like clearing a minefield; one never knew when the next step would go astray. As is the custom, a few "special" events were thrown into that year's competition, and - surprise! - they weren't included in the software. Fortunately, we were safely installed several miles away from the actual competitors, allowing us a bit of distance and breathing room to scramble. By the end of the first day we had pretty much caught up. I think we encountered all the variations of time-based and points-based events that day, so the second day's events brought no new surprises. Ann and I were, of course, utterly terrified and gun-shy at this point, and dared not venture more than a few steps away from our terminals until the bitter end. I distinctly remember times and scores being shuttled in by Kim Rosenau '77 and others, and occasional glances of calm concern from Put Blodgett and mild bemusement from Sam Smith.
All's well that ends, they say, and we made it through. It was another triumph of chubberdom over technology for the record books. Competitors went home happy, the final scores bore more than a passing resemblance to the teams' actual performance, and a good time was had by all. And within a few months, of course, all the cautionary lessons learned were tossed aside and we all went on to bigger and more ambitious adventures in technology. I presume this year's events will feature a network of iPhones and millisecond telemetry from the finish lines.
McEd (Ed McNierney, Dartmouth'80)
P.S. I do not wish to give a disparaging impression of Chris' role in this event. During the meet itself he was the meet director and was far too busy attending to that important job to do much other than offer moral support to Ann and me, which he did in abundance. And none of us are immune from the kinds of programming oversights we encountered - over 30 years later I encounter them nearly every day; had Ann or I written the original software we would have contributed our own unique quirks to trip us up. Nor did it occur to us to do something as ambitious as actually test the software in advance! Chris contributed much to the success of that 1977 spring meet and to support the continued future of the event.
The 1997 results


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Of Monsters and Men
Billed as Iceland's answer to Arcade Fire, Of Monsters and Men might actually manage to live up to the hype. At the very least, these folky indie rockers managed to sell out their first-ever Tokyo show before their debut album – the triumphant My Head Is an Animal – had even been released in Japan. If you missed out on getting tickets, the group will be doing a signing at Tower Records Shibuya from 7pm on Wednesday, January 23.
|Event website:


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Chase My Heart
Chase My Heart
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Families of the Late Manchester Attack Victims to Receive Over $300000 Each
The amount of money raised from the One Love Manchester concert for the families of the victims has been revealed. The families of those killed have already been able to claim £70,000 from the We Love Manchester Emergency Fund . "This will be a complex and sensitive process as we will need to assess the long-term impacts of the attack", said Murphy. He said: "The idea has just been launched and the charity set up to pay for memorial or memorials". Consulte Mais Informação


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Today @ Colorado State has been replaced by SOURCE. This site exists as an archive of Today @ Colorado State stories between January 1, 2009 and September 8, 2014.
December 31, 2013
Randy Bartels has been named a Fellow of the American Physical Society, an honor achieved by less than 1 percent of the organization's 50,000-plus members.
Bartels, a professor in computer and electrical engineering, is developing new high-speed microscope imaging and spectroscopic techniques to visualize the behavior of tissues and molecules in biological systems.
These advances often require new laser sources, which Bartels and his colleagues also develop.
His research group recently demonstrated 3D imaging with nonlinear second harmonic generation at speeds many orders of magnitude faster than current technology.
During his career, Bartels has gained international recognition as a leader in his field.
In 2006, he received the Presidential Early Career Award, the U.S. government's highest honor for outstanding up-and-coming scientists and engineers. He also is a Kavli Fellow of the National Academies of Science and a recipient of the Sloan Research Fellow in physics, one of the oldest and most prestigious research honors in the nation.
He received the Beckman Young Investigator Award from the Arnold and Mabel Beckman Foundation; the Optical Society of America Adolph Lomb Medal; the IEEE Photonics Society Young Investigator Award; an Office of Naval Research Young Investigator Award; and a National Science Foundation Faculty Early Career Development Award. He also is a Fellow of the Optical Society of America.
Bartels is a past recipient of the prestigious Monfort Professor Award, one of CSU's top honors.
The criteria for election as an APS Fellow are exceptional contributions to the physics enterprise, such as outstanding physics research; important applications of physics; leadership in or service to physics, or significant contributions to physics education.
Bartels received the honor for advances in precision temporal, spatial and spectral control of optical and x-ray pulses, the control of quantum wave packets via sculpted light fields, and optical microscopy.
The American Physical Society is a nonprofit membership organization working to advance and diffuse the knowledge of physics through its outstanding research journals, scientific meetings, and education, outreach, advocacy and international activities.


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- Order Status | Contact Us: 1-800-892-3622
APW Wyott Manufacturing Guide
APW Wyott has been serving the food service and retail industry for over sixty years. The companies, APW and Wyott merged to form APW Wyott in 1986. Headquartered in Dallas TX, they have manufacturing plants in Dallas and Cheyenne, WY. APW Wyott develops and manufacturers products for the countertop, concession areas, merchandising and warming "to go" foods.
Choose from either single or double overhead warmers with low or high wattage for greater heat intensity. Warmers range in lengths from 18 to 72 inches and in multiple sizes in between. The stainless steel construction is easy to clean and resist corrosion. Warmers with built-in lights are also available.
Heated Merchandisers are a perfect way to market food items while keeping them warm. The Racer Horizontal Merchandiser has one or two display shelves depending on the model you chose. All are made with a stainless steel base, top and sides with tempered glass end panels. The heat is thermostatically controlled and comes in various lengths.
Rotisserie type Hot Dog Broilers cook 150 franks per hour. Comes complete with a bun warmer that holds 36 standard size buns within easy reach. The bun warmer's flip down lid and the rotisserie's open front makes self-serving easy. The cradles that hold hot dogs in place are removable, making cleaning a snap.
Quickly toast bread with the XTreme High Speed Radiant Conveyor Toaster. Toast bread in less than 30 seconds and more than 800 slices per hour!
The mobile enclosed dish dispensers holds clean plates at the ready. The dispenser can hold plates, bowls, or saucers. Great for cafeteria style restaurants or for the salad bar. Adjustable mechanism uses springs attached to a sliding support bar that prevents dishes from sticking in the down position and/or releasing unexpectedly. Two of the four swivel casters have brakes to hold the cart in place. Single silo and heated mobile dish dispensers are also available.
Place dry or wet food in the electric Countertop Food Warmer or install the Hot Food Wells into metal or wood countertops, which accommodate standard size steam table pans.
You can browse all of APW Wyott products by category on the left or view our most popular selling items from APW Wyott by viewing the links below. Instawares.com and APW Wyott are happy to help with all of your shopping needs and look forward to serving you. If there is anything that you need, please feel free to contact our Customer Service Professionals.
Thank you for shopping at Instawares, your restaurant supply store.
Our Top Selling APW Wyott Products
- APW Wyott Non-Heated Enclosed Plate Dispenser
- APW Wyott Calrod Dual Overhead Warmer - 18''L
- APW Wyott UL Insulated Multiple Hot Food Well
- APW Wyott C*Radiant, Double Overhead Warmer - 18''L
- AWP Wyott Racer" Horizontal Merchandiser/Warmer,
- APW Wyott Calrod Standard Single Overhead Warmer
APW Wyott Shopping Guide
- Lighted Overhead Warmers
- Lighted Dual Overhead Food Warmers
- Ceramic Low Watt Overhead Warmers
- Single Overhead Food Warmers
- Dual Overhead Food Warmers
- Black Radiant Dual Overhead Warmers
- Ceramic Radiant High Watt Warmers
- Black Single Overhead Warmers
- APW Wyott Heated Merchandisers
- Drop In Plate Dispensers
- Top Mount Food Wells
- APW Wyott One Silo Dispensers
- Ceramic High Watt Overhead Warmers
- APW Wyott Parts & Accessories


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Recommended dating sims dating a girl with two kids
The game is "a heart-felt blend of bomb-defusing action and death-defying romance" with puzzles to solve and people to date, all very typical of the genre. In his stead, Sweet Fuse has a stable of hunky dudes to fill the game designer's shoes, including fighting game champ Kouta Meoshi and Ryuusei Mitarashi, male gigolo.Then you hit this line, "Saki Inafune, niece to legendary game developer Keiji Inafune, cant wait to visit her uncles new theme park." Wait, hold on, hold the phone, is this Mega-Man-and-Resident-Evil Keiji Inafune? Bomb defusing-antics are what await as you travel the park searching for your uncle and trying to rescue the other captured attendants.Cat President: A More Purrfect Union challenges the player to take on the role of 'an ordinary teenage girl' tasked with finding love, in a world where cats run the U. This game was released in August 2016, at the height of US election fever, so some of you might feel much less enthusiastic about politics right now (although the internet's love of cats is a year-round constant).Here's what people have been saying: The Wonderpuss, despite the obvious cat-bias in their name, got into civil rights for dogs: You got Candy Crush all over my dating sim!Collected here are dating sims with the courage - and moreover the - to shatter all barriers with the power of pure love (and raging hormones).
Jumping race or social castes is just the beginning; no line is too sacred for these poignant tales of romance.Lots of players get turned onto these aspects from story and character-driven Bio Ware games like Dragon Age, and if you're a fan of those, I have a few recommendations to help welcome you into the otome genre.While all you need to be "good at" is reading and making choices -- don't worry if you don't normally play games -- there are some important things to know about how these games work.Today, there are a ton of other simulator games besides The Sims, especially in terms of dating.Not only do dating simulators give you the chance to interact with people from all over the world, but they can also help you improve your communication and overall dating skills.


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Description Edit
In Super Mario 64, go to Wet-Dry World. Go to the area with the Chuckya (the purple Bob-omb), and grab him. Walk to the corner, and touch the wall. Then, turn around, but DO NOT take a step away from the wall! After that, throw the Chuckya. You should slide through the wall and be outside of the course, in the water.
Credit Edit
This glitch was discovered by MP3GK. (At least as far as I know)


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ant to make a statement and defy convention and custom? Then why not contemplate sapphire engagement rings as an substitute to the classic diamond? Generally blue in color, these gemstones appear in a range of colours and provide you lots of options when it comes to design and choosing style and setting. This post provides some essential data that will assist you choose from the several sapphire rings out there.
Sapphire Solitaire
This design is most associated with diamonds but the solitaire fashion carries a sapphire equally effectively. It functions wonderfully with sapphires of various measurements and enhances different steel bands too. One of the big positive aspects of this design is that is can accommodate several different cuts and seems to be remarkably sophisticated with most of them, which includes the oval, the heart-condition, the square and the rectangle.
The solitaire design on sapphire rings gives a more standard contact to an otherwise much less conventional ring.
Sapphires with Diamonds
Often partners want one thing different but still want to keep that website link to the traditional and are searching to include diamonds in their sapphire engagement rings. Sapphires search wonderful with diamonds and the cluster location that consists of a sapphire surrounded by diamonds is 1 of the most well-known. Jewellers usually set a sapphire as a centrepiece to a ring and then incorporate diamonds in the ring band as an alternative to the cluster. It is really down to personal preference, but as diamonds and sapphires complement each other superbly, there are many mixture styles you can take into account.
Sapphire Bands
This sort of ring appeals to individuals with a 'less is more' flavor. In sapphire bands, the band, which can be manufactured of platinum, silver or gold has sapphires implanted in the band itself as opposed to the gems being set on to the ring as stand alone equipment. Equivalent to an eternity ring, the sapphire band size varies in conditions of dimensions and variety of band metal. These rings are certainly various and supply an unusual option to the more commonly seen sapphire engagement rings.
Coloured Sapphires
The colour selection of sapphires is extensive and ranges from the rare orange Padparadscha sapphire to the pink, yellow and purple types. Of system, blue sapphire engagement rings are the most frequent but charges of each and each and every gem range depending on its top quality, dimensions and rarity.
If you wish an engagement ring with a distinction, you should contemplate a single with a sapphire. Nonetheless a traditional decision, it gives anything that tiny bit much more when incorporated into an engagement ring.


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Author: Jambrea Jo Jones
Publisher: Totally Bound
Cover Artist: Posh Gosh
Rating: 3 of 5 Stars
Publication Date: 11/25/2012
Length: Novella (~ 15K-50K)
Genre: Gay Romance, Science Fiction
Sometimes going back is all you can do…
Angel Carter doesn't know why he kidnapped a criminal and fled the planet. He just knows that he's confused and the man responsible is one Frank Morgan. His ship crashes leaving them both stranded on Earth, a planet that is supposed to be free of people. A perfect hide out—or it was until he's greeted by the natives.
Frank wanted to be free of a life of crime and made a deal to turn in his boss when things went crazy. He was injured in the process and woke up when the ship he was on crashed. He didn't remember much—only now he's in a jail cell with the very man he was supposed to be working with.
Will the past bring them their future?
My View:
I am not sure what I want to say about this story. Once again I enjoyed this bit of fluff, but it was way too short and left me wanting more.
I loved being back on Earth and learning what happened to the other half of the consortium, but it was just a blip and not fully realized. I really wish these stories would have been full length novels instead of novellas. Just like the previous books, this one had so much potential! This world could have been fantastic.
Frank and Angel's romance again had that instalove feel but they had history that was actually well explained so I was invested in their outcome. I did feel they were rushed, but I was content with the way things moved forward.
Since there are no more books for me to read I am assuming this was meant to be the end of this series. While it wrapped up the series ARC fairly well, it left things open for more. In fact it set things up so that I was expecting there to be more books. With the ending, the author once again showed her skill in making me forget all my issues and hope for another book so that I could get Tok's story. For all my complaints, the author continued to keep me interested and coming back for more. I liked the premise of those series, I liked the promise of this world, and I liked the love between the characters. As I've said before, as a series this was good, as individual stories, I needed more.
Avenger (Alliance #6) on Goodreads
Totally Bound
Amazon US
Amazon UK
Amazon CA
All Romance eBooks
I would like to thank the publisher for providing me with the eARC of this title in exchange for my honest opinion.
|Farewell Giveaway
I have a number of paperbacks, most of which are signed, to giveaway. Over the between now (11 Mar 2017) and 31 Mar 2017, every comment on the blog (this post and all other new posts), will be entered to win 1 of these paperbacks. There are also some misc swag items, so there will be a few packs of these to give away as well.
Thank you so much for your support over the last 4 years. Prism will be closing its doors on 1 April 2017. All content will remain available, but no new content will appear after 31 Mar 2017. As such all request forms have been turned off. Again Thank you,
|This post may contain affiliate links.
|Prism Book Alliance® assumes no liability for the ownership of photos or content used in guest posts and interviews. The post author assumes all responsibility and liability for this content.


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Timur Miroshnychenko
Timur Miroshnychenko
Miroshnychenko at Eurovision Song Contest 2017
Timur Valeriyovych Miroshnychenko
9 March 1986
|Alma mater
|National Aviation University
|Television presenter
|Years active
Timur Valeriyovych Miroshnychenko (Ukrainian: Тімур Валерійович Мірошниченко[1]) (born 9 March 1986) is a Ukrainian TV-presenter of UA:PBC. He was the host of Junior Eurovision Song Contest 2009 together with Ani Lorak and in 2013 with Zlata Ognevich. Timur also co-hosted the Eurovision Song Contest 2017.
Miroshnychenko was born on 9 March 1986 in Kyiv. In student's years he was a member of KVN student's team.[2]
His career on TV began in 2005, when he became a commentator Junior Eurovision Song Contest 2005 — the first JESC to broadcast in Ukraine.[2] Then in 2007 he became a commentator of Eurovision Song Contest[3] replacing Pavlo Shylko. He arranges commentary of all contests of Eurovision on UA:PBC to these days, even in 2015 in Vienna that Ukraine did not compete. Also he hosts the TV-programme "Як це?" ("How it is?") on this channel.
Timur also hosted the Junior Eurovision Song Contest 2013 with Zlata Ognevich. This was his second time hosting the Junior contest.[4] On 26 February 2017, it was announced that Timur would host the Eurovision Song Contest 2017 in Kyiv acting as the green room host, alongside Oleksandr Skichko and Volodymyr Ostapchuk who would be the stage hosts.[5] It was the first time that the Eurovision Song Contest was presented by a male trio, and the second time, after the 1956 edition with a solo male presenter, that the contest did not feature a female presenter.[5]
See also[edit]
- List of Junior Eurovision Song Contest presenters
- List of Eurovision Song Contest presenters
- Ukraine in the Eurovision Song Contest
- ^ "Бенкендорф раздал всем по заслугам". Dusia. 30 August 2010. Retrieved 19 June 2013.
- ^ a b Тимур Мірошниченко: "Мене запрошували практично на усі комерційні канали" (in Ukrainian). Teleprostir. 10 May 2012. Retrieved 19 June 2013.
- ^ "Тімур Мірошниченко – український Террі Уоган". NTU. 29 April 2013. Retrieved 19 June 2013.
- ^ http://www.esctoday.com/68688/ukraine-zlata-ognevich-host-2013-junior-eurovision/
- ^ a b Jordan, Paul (27 February 2017). "Let's hear it for the boys! Meet the hosts of Eurovision 2017". eurovision.tv. European Broadcasting Union. Retrieved 27 February 2017.
External links[edit]
Media related to Timur Miroshnychenko at Wikimedia Commons
|Awards and achievements
|Preceded by
Sophia Paraskeva
and Alex Michael
| Junior Eurovision Song Contest presenter
(with Ani Lorak)
|Succeeded by
Leila Ismailava
and Dzianis Kurian
|Preceded by
Ewout Genemans and
Kim-Lian van der Meij
| Junior Eurovision Song Contest presenter
(with Zlata Ognevich)
|Succeeded by
Moira Delia
|Preceded by
Petra Mede and Måns Zelmerlöw
| Eurovision Song Contest presenter
(with Oleksandr Skichko and Volodymyr Ostapchuk)
|Succeeded by
Filomena Cautela, Sílvia Alberto, Daniela Ruah and Catarina Furtado
|This Ukrainian biographical article is a stub. You can help Wikipedia by expanding it.


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Request for Proposal for the Georgia Municipal Association New Headquarters and Renovation Project
January 31, 2019
The Georgia Municipal Association, Inc. (GMA) is soliciting proposals from firms interested in providing professional architectural services for the construction of a project known as the Georgia Municipal Association New Headquarters and Renovation Project, located in Atlanta, Georgia, consisting of a new building, a parking deck, and a renovation of an existing building. This
Request for Proposal (RFP)
seeks to identify potential providers of the above-mentioned services. Some firms that respond to this RFP, who are determined by the GMA to be sufficiently qualified, may be deemed eligible and may be invited to interview and offer a fee proposal in a sealed envelope for these services.
The RFP document is available to
. Interested firms are advised to check this site periodically for additional project related information and updates.
Addendum 1
for Request for Proposal (RFP) Professional Architectural Services for Georgia Municipal Association New Headquarters and Renovation Project - Added February 18, 2019
Georgia Cities Foundation Celebrates 20 Years
February 11, 2019
Cities Receive 2019 Live, Work, Play City Awards
February 11, 2019
GMA Policy Committees Host Legislators, Discuss Issues During Mayors' Day
February 1, 2019
Request for Proposal for the Georgia Municipal Association New Headquarters and Renovation Project
January 31, 2019
Georgia Cities Rally at the Capitol
January 30, 2019


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385 State St.
Sunbury, PA 17801
Fax: 570-286-7967
Office Hours:
Monday: 7 a.m. - 8 p.m.
Tuesday & Friday: 8 a.m. - 5 p.m.
Wednesday & Thursday: 7 a.m. - 5 p.m.
We offer same day and evening appointments.
Monday, Tuesday & Friday: 8 a.m. - 4 p.m.
Wednesday & Thursday: 8 - 11:30 a.m.
About us
Geisinger Sunbury is a two-physician community practice clinic offering primary care services in Sunbury. Convenient same-day and evening appointments are available. We accept most insurances and welcome new patients. Call us today and discover the difference Geisinger doctors make.
Geisinger's Skilled Nursing Facility (SNF) Program, staffed by CPSL physicians, nurse practitioners and physician assistants, provides both acute and transitional care to patients living in area nursing homes, enhancing the care they already receive from nursing home staff. The SNF Program streamlines patient transition from physician offices or hospitals to the nursing home and improves patient outcomes to reduce the need for hospitalization, working closely with nursing home staff to coordinate and improve patient care.


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4 Steps for a Healthier You
Instead of taking on large, difficult-to-maintain goals, there are smaller, simpler steps and habits that can be embraced, resulting in lasting change and a healthier you. With these four tips in mind you can be more on top of your health without making any drastic changes.
(BPT) - When focusing on personal transformation, many hit the gym or focus on eating right and losing weight. Instead of taking on large, difficult-to-maintain goals, there are smaller, simpler steps and habits that can be embraced, resulting in lasting change and a healthier you.
1. Self-care isn't selfish
When too many obligations and plans with family and friends become a burden, it's OK to take a pass. If needed, spending a night at home or retreating to the comfort of your bed can help keep unintended stress at bay. Everyone needs a break from their social life on occasion.
2. Bring on the breakfast
Busy mornings might leave you feeling short on time and skipping out on breakfast altogether. Though it might feel like a huge time saver, skipping breakfast is detrimental to your day. Quick breakfast options that you can prepare ahead of time, like veggie egg muffins or overnight oats, provide energy and nutrients, like fiber, that you need to keep you and your body moving all day long.
3. Treat the small stuff
If you feel that something is off with your body, no matter how small it may seem, acting from the start can go a long way in preventing bigger issues. Treating minor health conditions can be just as important for overall health as visiting the doctor for more serious concerns, like the flu or chronic pain. Quick relief for bum discomfort, such as itching and burning, is achievable with Preparation H Totables Irritation Relief Wipes. They deliver relief and on-the-go cleansing in a discreet, convenient travel pack — so you can easily treat symptoms and get back to your day in comfort no matter where you are.
4. Work, walk, work. Repeat.
Remaining sedentary all day can lead to several physical effects and pains. To help steer clear of these, set a timer and get up for a five-minute lap around the office or house every hour or so. Not only will you minimize potential aches but moving throughout the day can also make you more productive.
With these tips in mind you can be more on top of your health without making any drastic changes. For more information, visit www.preparationh.com.
5 Ways to Avoid an Energy Crash
If you start each day motivated but find your energy tends to fade throughout the day, a few simple and easy-to-implement changes to your routine could make all the difference. Minor adjustments to your eating habits, exercise routine and mental attitude can help boost energy levels so you can power through the day feeling fully charged.
5 Ways to Avoid an Energy Crash
(Family Features) If you start each day motivated but find your energy tends to fade throughout the day, a few simple and easy-to-implement changes to your routine could make all the difference. Minor adjustments to your eating habits, exercise routine and mental attitude can help boost energy levels so you can power through the day feeling fully charged.
Tune in. Take the silence out of a dull morning with some of your favorite music to help ensure you're starting the day on a positive note. Turn on the radio while you're showering, plug in headphones while preparing breakfast or set a "wake up and get ready" playlist on shuffle during your commute.
Start with breakfast. It's fairly common to skip breakfast if you're in a rush to get out the door, but those few minutes you save in the morning can end up costing you as the day wears on. That's because breakfast quite literally breaks your overnight fast and sends signals to your body that it's time to kick back into gear for the day. With a convenient option like the Nescafé Coffee Protein Smoothie, you can hack your morning routine so that you can get more out of your day. Made with real 100 percent Colombian Arabica coffee, oats and almond butter, this ready-to-drink smoothie contains 15 grams of plant-based protein and as much caffeine as one cup of coffee to help you prepare for the day ahead.
Get creative. If you typically spend your mornings focused on routine tasks, give your brain some creative freedom. Carving out time during the day for an activity you enjoy, such as sketching or coloring, watching inspirational videos, meditating or even brainstorming outside-the-box ideas for a fictional client, can help increase productivity when you turn your focus back to the task at hand.
Shake up your afternoon pick-me-up. Mornings can go by in the blink of an eye, but afternoons sometimes seem to drag. A little boost may be all you need to keep going. Reward your hard work with an option like a Nescafé Cold Whipped Latte and enjoy a perfectly indulgent afternoon treat. Give it a quick shake and the chilled blend of coffee, creamy milk and coffee or French vanilla flavors create layers of barista-inspired froth and foam to deliver a coffee-shop experience right at your desk.
Prep for the next day. If you're apt to take your work home with you, consider jotting down any end-of-day work thoughts and tasks for the following day before you leave for the night. Keeping a physical to-do list or journal can provide a starting point for the next morning. This can help prevent forgetfulness, reduce stress and potentially aid in getting a better night's sleep because your brain isn't buzzing from trying to keep a mental checklist.
Find more inspiration to energize your morning and shake up the afternoon at Nescafe.com/us.
Photo courtesy of Getty Images (employees in meeting)SOURCE:
There is hope! Consider these tips for joining a program that includes personalized, one-on-one support to help you achieve sustainable weight loss and improve health and longevity.
Cutting Through 'Wellness Confusion' to Find Real Weight Loss
(Family Features) The secret is out – Americans are no longer in the dark about healthy eating.
A report commissioned by Jenny Craig revealed 92 percent of people believe they know the right foods to eat. However, despite increased awareness, more than half of Americans admit they make poor food choices daily.
One challenge in Americans' struggle to lose weight is the growing use of the term "wellness," with nearly half of Americans reporting they find the term confusing, according to the survey.
Another common obstacle is the time required to plan and prepare healthy meals. The survey found that nearly three in five people spend 7-14 hours or more each week planning and preparing meals, and 9 out of 10 believe having healthy, prepared meals would help them reach their weight-related goals.
Fortunately, for the two-thirds of Americans actively looking to lose weight, there are proven, science-based programs available that are convenient, easy to follow and avoid confusing buzzwords.
"Having a practical, science-based nutrition plan as well as ongoing support increases the chance of success for people on their weight loss journey," said Dr. Pamela Peeke, MD, MPH, chair of the Jenny Craig Science Advisory Board. "Since many people have limited time, a program that provides premium, portion-controlled meals can also help reduce the stress and confusion around healthy eating."
Dr. Peeke offers these simple tips when joining a program that includes personalized, one-on-one support to help you achieve sustainable weight loss and improve health and longevity.
Eat with the sun. Following a healthy meal plan is important, but some people don't realize that when you eat can be just as important as what you eat. Nobel Prize-winning research from 2017 discovered that every cell in the body has a biological clock that follows a daily 24-hour cycle – a natural circadian rhythm of light and dark that matches the body's natural awake and sleep patterns. Following your circadian rhythm and feeding your body when your metabolism is most active (12 hours during the day) and giving it a digestion break when it needs to rejuvenate (12 hours at night) is known as time-restricted feeding and can optimize metabolism and weight loss, according to two studies, one published in 2017 in "Cell Metabolism" and another published in 2016 in "Ageing Research Reviews." This innovative approach and rejuvenation period can also deliver several potential health benefits, including improved immune function and reduction in belly fat, which may decrease obesity and the risk of type 2 diabetes, according to a 2014 study published in "Cell Metabolism."
Healthy, prepared meals are trending. When you're already hungry and have limited time to spare, it can be easy to turn to something quick and, often, unhealthy. Having nutritious, portion-controlled food options on-hand can help you stay on track. Programs such as Jenny Craig offer nutritionally balanced menus that can be delivered right to your door with more than 100 dietitian- and chef-crafted entrees, desserts and snacks made with no artificial ingredients.
Find your support system. A 2018 study published in the "Journal of the American Medical Association" discovered that individuals following structured weight loss programs with support were more likely to lose weight and keep it off than those who did not. Look for a program, like Jenny Craig, that offers personalized, one-on-one support from a trained weight loss consultant who provides weekly coaching, education and encouragement throughout your journey.
To learn more, visit JennyCraig.com .
The survey was conducted on behalf of Jenny Craig by Branded Research Inc. on Oct.19-25, 2018 among 601 adults in the U.S.SOURCE:
Jenny Craig
Here are five common resolutions transformed into small, healthful changes that can become part of your life — for good.
(BPT) - How are this year's resolutions doing? Chances are, you may have fallen off the resolution wagon, especially if you were overly ambitious. Fear not — it's never too late to make small, sustainable changes in your lifestyle that result in big health improvements. Review your hardest-to-keep resolutions and adapt them into goals you can easily maintain.
Here are five common resolutions transformed into small, healthful changes that can become part of your life — for good.
1. Your resolution: Exercise one hour every day
Realistic goal: Add movement every day in 5- to 10-minute increments. Take a short walk around the office, stroll outside during the lunch hour or after dinner, jump on that exercise bike in the basement for a spin each morning or dance to music while you're getting dinner ready. Sticking to a short period of movement a few times a day is a great way to boost energy and start building the exercise habit. While most of us find it hard to commit to big chunks of time, it's tough to say no to 5 or 10 minutes. Arrange to walk with a friend if that helps keep you on track.
2. Your resolution: Drink eight glasses of water every day
Realistic goal: Increase water consumption by one glass at a time — when you first wake up, or before lunch and dinner. Drinking water before meals helps you feel full and aids digestion. If water doesn't entice you, make it easier for yourself by finding a water bottle that's easy to carry around. Add a splash of lemon or lime for flavor. Once you're in the habit of drinking water before one meal, it will be easier to add a glass before other meals as well.
3. Your resolution: Cut out all sugar
Realistic goal: Find healthy alternatives to reduce your sugar cravings. Try Monk Fruit In the Raw, a zero-calorie sweetener made from the vine-ripened monk fruit, which is native to Southeast Asia. This certified vegan, naturally gluten-free product is available in packets and a Bakers Bag and adds light sweetness to foods. Add it to your favorite baking recipes, smoothies or add a sweet touch to unsweetened beverages.
4. Your resolution: Cut out all snacking
Realistic goal: Find healthy, easy-to-prep snacks to stave off cravings for junk food, and to prevent you from overeating at mealtime. Small handfuls of nuts, raw veggies and fruits are obvious choices. Limit your snacks to 2-3 times per day. If your sweet tooth is your downfall, use a natural sweetener to sprinkle or drizzle on berries, or add a spoonful to your tea or coffee.
5. Your resolution: Stick to a specific diet
Realistic goal: Examine the diet you're trying, whether it's keto or paleo or something else, to identify the most important elements, and don't go cold turkey. The keto diet is mostly about cutting carbs and sugars, plus highly processed sugar-free diet foods. The paleo diet also emphasizes proteins, cutting all dairy and sugar. Because both of these trending diets recommend eliminating both sugar and any artificial sugar substitutes, a sweetener such as Monk Fruit In The Raw is a great alternative. Cutting all carbs or dairy can be too challenging for most people — try reducing the "forbidden items" gradually to wean yourself from your usual eating habits.
Don't give up on those resolutions, even if you've slipped a little already. Adjusting your expectations will help you adapt more healthful habits you can stick with for a long, healthy life. And that's a resolution worth keeping.
Nutty Grain-Free Granola and Yogurt Parfaits
4 Servings | Prep Time: 20 minutes | Cook Time: 45 minutes
Preheat oven to 325 degrees. Line a baking sheet with parchment paper. In large bowl combine Brazil nuts, walnuts, pumpkin seeds, almond meal, flax seeds, chia seeds, egg whites, coconut oil and monk fruit. Mix until thoroughly combined. Spread mixture on baking sheet. Bake 45 minutes, stirring every 15 minutes until lightly browned and fragrant. To serve, divide a few blackberries among 4 parfait glasses. Top with a spoonful of yogurt and 2 tablespoons of granola. Repeat layering once more, finishing with granola on top. Store leftover granola in an airtight container at room temperature for up to 1 month.
4 myths about salt
After more than a century of debate over the role of salt in human health, new medical evidence suggests that reducing salt in the U.S. diet may pose a greater risk of harm to the average person. Consider these four common myths about salt.
(BPT) - After more than a century of debate over the role of salt in human health, new medical evidence suggests that reducing salt in the U.S. diet may pose a greater risk of harm to the average person. Consider these four common myths about salt:
Myth 1: Salt consumption leads to hypertension
According to the Mayo Clinic, "For most adults, there's no identifiable cause of high blood pressure [hypertension]." Dr. Jan Staessen, head of the Research Unit on Hypertension at the University of Leuven in Belgium, has written that, "The evidence relating blood pressure to salt intake does not translate into an increased risk of incident hypertension in people consuming a usual salt diet." Having a temporarily elevated blood pressure is not the same thing as having hypertension, as blood pressure varies normally throughout the day depending on a variety of factors.
Myth 2: Americans could massively reduce their salt consumption without any negative health consequences
Dr. Andrew Mente, of McMaster University in Canada, and his team conducted the largest ever epidemiologic study of the impact of sodium intake on blood pressure, cardiovascular disease risk and mortality. "We found that regardless of whether people have high blood pressure, low-sodium intake is related to more heart attacks, strokes and deaths compared to average intake," he said.
Myth 3: The U.S. population would gain significant health benefits from major population-wide salt reduction
The FDA recommends a maximum daily limit of 2,300 mg of sodium per day and a maximum of 1,500 mg for people with certain conditions. Salt is 40 percent sodium. According to Dr. Michael H. Alderman of the Albert Einstein College of Medicine, "Sodium consumption around the globe has a mean of about 3,600 mg/day, and a range from 2,600–5,000 mg/day. This mid-range describes about 90 percent of the world's population. ... Optimal survival is realized by those whose intake is between 2,800 and 5,000 mg/day. Specifically, there is no evidence of a superior health outcome at intakes less than 2,000 mg/day compared with those in the usual range."
Myth 4: Americans eat more salt than ever
Military records from the early 1800s up to WWII show that the average soldier was consuming between 6,000 and 6,800 mg/day of sodium. We eat about half of that today, and that number has remained consistent since WWII. The advent of refrigeration meant that we could preserve food with less salt, but salt remains a critical ingredient for food safety and preservation.
Sodium chloride (salt) is a nutrient that the body cannot produce, and therefore it must be consumed. The average American eats about 3,400 mg per day of sodium, according to The National Health and Nutrition Examination Survey, right in the middle of the healthy range.
One in four people die from heart disease each year, according to the Centers for Disease Control and Prevention, and millions more have it or are at risk of developing the disease. Here are three tried-and-true ways you and your friends and family can help each other give your hearts a boost.
3 Ways to Make Your Heart Healthier
(Family Features) Did you know that heart disease is the leading cause of death in the United States? One in four people die from it each year, according to the Centers for Disease Control and Prevention, and millions more have it or are at risk of developing the disease. Smoking, being overweight or having diabetes, high cholesterol levels, high blood pressure or a family history of heart disease all increase your chances of getting the disease.
The good news is that you can do something about it.
"It's never too late – or too early – to lower your risk for heart disease," said Josephine Boyington, Ph.D., a nurse, licensed nutritionist and program director in the Division of Cardiovascular Health at the National Heart, Lung, and Blood Institute (NHLBI), part of the National Institutes of Health.
"Heart disease is a general term for a variety of conditions, such as clogged arteries, that make it difficult for your heart to pump blood properly," she said. "Adopting small changes, like moving more and following a heart-healthy eating plan, can make a big difference. Research has shown that making healthy lifestyle changes that last can be a lot easier when you have friends or family doing it with you."
To mark American Heart Month, the NHLBI – the nation's leader in research on the prevention and treatment of heart, lung, blood and sleep disorders – is encouraging that kind of group support. It is celebrating "Our Hearts," a national effort to motivate Americans to join each other in adopting heart-healthy behaviors throughout the year and beyond.
Ready to start? Here are three tried-and-true ways you and your friends and family can help each other give your hearts a boost.
1. Adopt a healthy eating plan. Try NHLBI's Dietary Approaches to Stop Hypertension (DASH) eating plan. It's free and, when compared to a typical American diet, has been scientifically proven to lower blood pressure and improve blood cholesterol levels. The DASH eating plan features fruits, vegetables, whole grains, fish, beans, nuts and lean meats, and it limits foods that are high in saturated fats, sugars and sodium. Have fun with menus by inviting friends to join you for a heart-healthy dinner party or start a lunch club at work and trade creative recipe ideas with your colleagues.
2. Move more and #MoveWithHeart. One of the major risk factors for heart disease is inactivity. Getting up and moving helps lower that risk – and you don't need to put in hours at a time to see results. Breaking up your daily activity into small chunks, such as 10-minute increments three times a day for five days a week, can begin to make a difference. To stay motivated, find a walking buddy or make a standing date to walk with a friend or neighbor, dance at home with your kids or play a pickup soccer or basketball game with colleagues. The bottom line: just move.
3. Quit smoking. It can be hard to stop, but the benefits to your lungs and heart are huge. For inspiration and to keep you motivated, consider a support group. You can find resources and connect with a trained counselor by calling 1-800-QUIT-NOW or visiting smokefree.gov.
For more information about heart health, and to discover what activities are going on in your community, visit nhlbi.nih.gov/ourhearts. Use #OurHearts on social media to share how you and your friends and family are keeping your hearts healthy.
Photo courtesy of Getty ImagesSOURCE:
National Heart, Lung, and Blood Institute
February 2019
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