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That Bohemian Flare
Monday- we meet again. I thought I would start the week with these vibrant Flares from Zara. These caught my attention as soon as I walked into the store. The Print is gorgeous and paired with a slouchy white top its the perfect outfit whether the sun is out or not. The reason why I like these flares are because they are wide through out the length of the trouser leg, setting them aside from every other flare which tends to hug the thighs the higher up the leg and then flare out at the bottom. The earings are from Topshop, the purple stone in the earings gives the outfit that little fleck of colour as the outfit is quiet bottom heavy in colour with the printed trouser. The trousers are quiet long so I put on my trusted pair of seventies platforms from ASOS.
Top- Topshop
Flare Trousers- Zara
Chunky Shoes- ASOS
Earings- Topshop
Sunglasses- Primark
Follow my on Instagram- @lefashionfettish
Photographer- www.ionamacleod.com


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Extended Management Corporation is located at 744 Broad St, Newark, NJ. This location is in the Newark Central Business District neighborhood. This business specializes in Parking Services.
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Pacifica Day Three - Part One: Mission Impossible
Pacifica Day Two - Part One: The Big Upsell
Pacifica Day One - Part Three: Waikiki
Waikiki Beach and the business district around it was hopping pretty hard tonight, given that it was the Christian holy day of Christmas. My family congregated at the airport and together we shuttled to our hotel in downtown Honolulu, right near the International Market. After a brief respite from travel to change into more suitable tropical garb, we met for dinner, after which my sister, niece and nephew, and I wandered down to the beach and generally milled about. Given the four hour time change, I am currently writing this in bed just prior to plowing through a solid night of sleep. On the bright side, when we have to get up at 6 AM tomorrow morning for a thing, my jet lagged mind will think it is 10 AM (Wisconsin time). In fact, I will probably wake up before six, if I had to wager on it.
Pacifica Day One - Part Two: Skydration
When traveling by air, hydration or, if you will...skydration...is a delicate balance. Too much fluid intake and you risk having a painfully full bladder at inopportune times, such as when your plane is taking off or landing and the flight crew is militantly enforcing the Fasten Seatbelt sign. Conversely, too little hydration aggravates already fluid deprived mucous membranes, resulting in ridiculously enormous dry nose boogers.
Pacifica Day One: The Dark Forest Between Wake and Dreams
We had to get up at 4 AM today in order to catch our 6:45 AM flight to Honolulu HI by way of Dallas. We diligently and valiantly attempted to get an early night, which called upon the full faculties of my meditation skills to slow my mind down to a pace compatible with slumber. As I lay there with my eyes closed and earplugs in, waiting for sleep to descend upon me, I remember thinking about that transition period between being awake and REM sleep (when dreaming occurs). There is a period between these two states that I call the Dark Forest. It is that mysterious void the mind must travel through, where the brain is asleep - as defined by a lack of consciousness - but not yet dreaming. The Dark Forest is a timeless place, so there is no sense of traversing it, but it is the necessary (though not sufficient) boundary that must be crossed to enter the dream realm. I always try to be alert to the moment when my mind passes into the Dark Forest, but I have never been successful, because the Dark Forest is mutually exclusive with alertness.
Suffice to say, I got necessary but not sufficient sleep before Deborah's alarm woke me and the day's journey began. As I write this, I am on a large airplane, a Boeing 777-200, several thousand feet above the Pacific Ocean and a few hundred miles (I estimate) west of San Diego CA. To the extent that Deborah and I are pretty much exactly where we need to be in the time/space continuum during this transition through the proverbial dark forest of the corporate American air transportation infrastructure, one would have to say we are hitting all the metrics for an eventual successful arrival in the dreamy Pacific paradise of Hawaii. However, it was not without its tribulations, resolved with minimal aid from the air carrier we have contracted with, one American Airlines.
American Airlines (AA) is not the worst air carrier (Frontier and Delta currently are tied for this title), but that is not saying a lot. Where AA fails is primarily in the domain of human decency and ethics. Their personnel have a staunch "not my department" (NMD) policy. NMD is not a bad policy in and of itself. I have used this policy many times myself in the protection of my civil liberties, especially while working in Corporate America. However, it is wielded with brutal and unethical ferocity by the employees at American.
A good example is as follows. We dished out a considerable sum of cash to American to secure "extended leg room" (XLR) seats on this eight hour flight from Dallas TX to Honolulu HI. So it was significantly disgruntling to us when we boarded the plane and discovered that our seats were decidedly un-XLR, all the more so given that we had exercised Deborah's "handicap card" to pre-board the plane expeditiously before the rest of the hoard. This meant that I had to become "that guy" who goes against the flow of the hoard to exit the plane and go back up the gangway to the gate agent, whose will I then had to battle to get XLR seats for Deborah and me. I was successful in this battle, but there was no credit to be given to any American employees. The cabin crew washed their hands of the whole affair when we explained our predicament. They were fully prepared to go with the "there is nothing anyone can do to help you" ploy, but when pressed, the flight attendant we were engaging said we could go back to the gate, taking all our carry on gear with us, and try to get re-assigned to XLR seats, but there was no guarantee. I did not subscribe to her NMD philosophy though. Deborah remained on the plane with our gear while I, unencumbered by my belongings, navigated the hoardish slolum course back to the gate area and demanded re-assignment to appropriately XLR seats by the gate agent. She tried to blow me off at first, saying there was nothing she could do and that the credit card used to pay for the XLR seats originally would automatically be credited for the seat cost difference (which I did not believe for a second, for reasons beyond the scope of this post, but which are quite valid). I again played Deborah's handicap card and made it clear that I would not back down easily, given the ridiculously high cost of the modestly more spacious seating arrangement we had paid for. So she re-assigned us to XLR seats, even as she continued to regurgitate a pre-rehearsed spiel to me about how futile my request was...she was literally running her NMD program while actually performing the exact opposite behavior with her hands on her computer console. It was surreal. Of course, the newly assigned XLR seats were closer to the front of the plane than the originally assigned seats, so...I had to wait in line with the hoard on the gangway to get back on the plane, navigate all the way to row 27 where Deborah was waiting, and then the two of us, with carry-on gear, had to be "those people," navigating against the hoard again forward to row 15. It wasn't too horribly bad, because the new seats were on the far side of the plane from the entrance door, where fewer people had boarded. The new seats were acceptably spacious and we had no undesirable people (aka, people) sitting next to us. I had the aisle and Deborah took the window seat.
We settled in to our new digs, a bit frazzled, but none the worse for wear. We watched the movie "Baby Driver" whilst the plane took off, climbed, and settled into its fairly turbulence-free cruising altitude. A meal was served during this period as well, with a vegetarian option that we exercised. After we ate and watched the remainder of this decently plotted and soundtracked film, we started in on a second movie, a screen adaptation of Stephen King's novel, "It." Not too far into it, Deborah decided that she might like to nap a bit and so we paused the film on our respective LED screens embedded in the seat backs in front of us. That brings me to the present moment, Deborah slumbering on an airline-provided pillow propped against my right shoulder and me tapping out this post. I tried to sleep earlier, and managed to doze a little bit, but the couple of slugs of airline coffee I downed on the prior flight from Madison WI to Dallas TX were having none of it. However, I discovered upon waking that my left leg had decided to remain fully asleep, because of the way I had positioned it. It was completely non-functional for several minutes until nerve impulses and blood flow were restored to it.
I'll probably ride out the rest of this flight awake, writing and possibly reading. My goal is to plow through to a nominal bedtime and reset my biological clock au naturel. We should land in Honolulu about 4 PM Hawaii time within about an hour, plus or minus, of the rest of my family of origin (comprising my parents, sister, and niece and nephew).
Retrospectively, the morning went pretty smoothly. We left the house about 5 AM after taking care of the dogs (we have a sitter while we are gone...thanks Devon!) and getting ready. I polished off some leftover chili that was unlikely to survive our 10 day absence and made some eggs. We drove our Honda Accord to the airport and I parked it in the economy lot after dropping Deborah off at the terminal with our suitcases. Once we engaged with the airline infrastructure, our quality of life decreased substantially, but was within expected specifications. One outlier in American's global NMD philosophy was an employee who offered to lead us to our connecting gate after Deborah had been abandoned in her wheelchair by other airline agents. He was actually pushing another person in a wheelchair and I pushed Deborah's in pursuit. We tipped him, because even though he had not been assigned to us directly, he had far exceeded American's low minimum standard of customer satisfaction and seemed authentically apologetic for the NMD standard of his comrades. His effort was rewarded. Being nice to people generally always pays larger dividends than being inhumane or douchy. American Airlines has integrated and internalized the NMD philosophy to its probable demise and the detriment of its minions.
Anyway, I am going to sign off for now, because Deborah has awoken and indicated a desire to watch the remainder of "It." Stay tuned for the next installment.
Pacifica Day Zero: A Preamble to Paradise
Joe here (who else would it be?).
I am about to eat a baked potato, perhaps the last one I will consume before I set off for a tropical island adventure in the middle of the Pacific Ocean.
My wife, my family of origin, and I are going to Hawaii for a week or so, starting tomorrow, and I'll be travelogging it all for your right here. So, if you are looking for a vicarious holiday escape, bookmark this blog or subscribe (if you haven't already).
We are all packed.* Deborah printed our boarding passes. We have a dog sitter (thanks Devon!). I even went to the gym and got a haircut today. Boom!
The only downside is that our flight leaves at 7 AM on Christmas morning. As atheists, we don't give a @#$% about the holiday or the risk of our plane experiencing a mid-air collision with a flying fat man and his reindeer. It just sucks to have to get up at 4 AM to go to the airport. On the bright side, there should be very little in the way of obstacles in our path at that hour and the airport should be largely devoid of undesirables (i.e., other people). As long as our pilot isn't hungover from too much Christmas cheer, I will be happy.
There is some kind of a time zone shift in going to Hawaii. According to Google, it's only a 4 hour time difference between Wisconsin and Hawaii, and going there it works in our favor (we'll gain 4 hours of glorious tropical sunlight). Notwithstanding the various different ports of origin of my other family members, we all arrive in Honolulu at about 4 PM on Monday afternoon. This translates to 8 PM Wisco time. So I predict we'll all start to feel sleepy about 8 PM Hawaii time (midnight Wisco time) and if we can just push through to about 10 PM or so before taking our melatonin and going to bed, the effects of jet lag should be minimized.
This assumes a lot, of course...most importantly that no one in our party is significantly delayed due to the sh!tty air carriers involved. But that's all part of the fun isn't it? It wouldn't be much of an adventure story if we didn't encounter adversaries along the way. To the extent possible, we will punch said adversaries in the nuts (mostly metaphorically, but I am not averse to literal interpretations as well...) and continue on our way.
I have only one goal for the trip, and that is to snorkel the reefs of Sharks Cove on the north end of Oahu. Despite its name, the location of said snorkelage is supposed to be relatively free of sharks, much less the man-eating kind.
Anyway, stay tuned, my friends. The adventure begins shortly...
*Note: I am all packed. Deborah likes to draw this process out over several days, and I am not sure if she is ever really DONE done. She has valid reasons for this that are beyond the scope of this post. However, I just usually throw some stuff in a bag the day prior to the trip. I have only three essentials: my ID, a neck pillow, a water bottle. Everything else is gravy (the airlines once lost my bag on a trip to New Zealand and I wore the same shorts for a week...I realize that's TMI).


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Shows on: January 1, 1970
5:30 pm
Super Show Finale
There is no better way to end our season than with a musical line up chosen by you! Come and join our All-Star cast and sing along to the hit tunes that have put a smile on our guests faces all season long! Can't wait to see you next year!
Buy Tickets Now!


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About the tour
Taiwan | Tainan |
1482 are interested with this tour
Chihkan Tower
The sacrificial Rites Martial Temple
The memory painted on the wall - Xinmei St.
The cost includes :
- The tour guide fee
- The insurance
The cost does not include:
- The electric motor vehicle
- The meal
Additional purchase items:
If make cancellation 4-7 days prior the departure day, 70% of tour fee will be refunded.
If make cancellation 3 days prior the departure day, no tour fee will be refunded.
If the activity is suspended due to the cause which can not be ascribed to the organizer, no refund will be issued.
Tripbaa will inform you of postponement or refund if there is any force majeure.


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Obama Pledges Reform of Social Security, Medicare Programs
But he framed the economic recovery efforts more broadly, saying it is impossible to separate the country's financial ills from the long-term need to rein in health-care costs, stabilize Social Security and prevent the Medicare program from bankrupting the government.
"This, by the way, is where there are going to be very difficult choices and issues of sacrifice and responsibility and duty," he said. "You have to have a president who is willing to spend some political capital on this. And I intend to spend some."
Obama is not the first incoming president to make bold declarations about overhauling the nation's retirement and health-care systems. Both Bill Clinton and George W. Bush made similar vows.
Clinton's push for universal health care -- led by his wife, Hillary Rodham Clinton -- collapsed under opposition from insurance companies and leaders on Capitol Hill. In 1993, Clinton appointed a commission on Medicare and Social Security headed by then-Sens. Bob Kerrey (D-Neb.) and John Danforth (R-Mo.), but never implemented its ambitious recommendations.
Bush made Social Security reform a centerpiece of his domestic agenda in his second term and, like Obama, pledged to expend political capital on the issue. He recently cited his failed push to allow some younger workers to invest their Social Security money in the stock market as one of the regrets of his presidency.
Five days before taking office, Obama was careful not to outline specific fixes for Social Security and Medicare, refusing to endorse either a new blue-ribbon commission or the concept of submitting an overhaul plan to Congress that would be subject only to an up-or-down vote, similar to the one used to reach agreement on the closure of military bases.
But the president-elect exuded confidence that his economic team will succeed where others have not.
"Social Security, we can solve," he said, waving his left hand. "The big problem is Medicare, which is unsustainable. . . . We can't solve Medicare in isolation from the broader problems of the health-care system."
Medicare, the government health program for retirees and the disabled, is projected to be insolvent by 2019, according to the most recent report by the Social Security and Medicare trustees. Over the next two decades, Medicare spending is expected to double, consuming nearly one-quarter of the federal budget.
Beginning in 2011, Social Security will take in less revenue than it pays out and will be forced to dip into reserves to pay benefits. It is projected to deplete its reserves by 2041, according to the trustees.
"The longer action is delayed, the greater will be the required adjustments, the larger the burden on future generations, and the more severe the detrimental economic impact on our nation," the trustees wrote last year.
In 2007, Medicare spending consumed 3.2 percent of gross domestic product, while Social Security represented 4 percent of GDP.
Obama's call for a financial summit is in part a response to a growing anxiety in Congress, where members are being asked to approve an unprecedented amount of federal spending at a breakneck pace. Aides said it was modeled after a summit Clinton held in 1995 to discuss reforming welfare.
The president-elect has been in frequent conversation with lawmakers, including House Majority Leader Steny H. Hoyer (D-Md.) and the Blue Dog Coalition of fiscally conservative Democrats, who repeatedly told Obama they would be willing to support his stimulus package only if he pledged not to lose sight of the larger budget picture. Those who will be invited to attend the summit include the Blue Dogs, Senate Budget Chairman Kent Conrad (N.D.), ranking minority member Judd Gregg (N.H.) and a host of outside groups with expertise on the topics, the president-elect said.
Obama said he is confident that he can find a way to close the Guantanamo Bay prison while finding a way to deal with and house potentially dangerous detainees. Sources said an executive order will lay out a procedure for closing the facility, but strongly disputed reports that such an order will come on the first day of the new administration.
On Israel, Obama again declined to comment on the violence in the Gaza Strip, repeating his mantra that the United States should have only "one president at a time" when it comes to foreign policy matters. But he promised early engagement on peace in the Middle East.
"I know some people have said, 'You have this big economic crisis on your hands, and so President Obama is going to just put off issues like this until his second term or later in his first term,' " he said. "I don't think we have that luxury."
He added: "That doesn't mean that we close a deal or we have some big grand, you know, Camp David-type event early in my administration. It does mean that we have a team in place which is hitting the ground and starting to engage constructively."
Obama reacted to questions about the emerging structure of his White House by displaying confidence in his ability to manage people. He has begun assembling a powerful team of White House counselors who will compete with Cabinet secretaries for influence over the majority of domestic and foreign policy issues.
"The theory behind it is I set the tone," Obama said. "If the tone I set is that we bring as much intellectual firepower to a problem, that people act respectfully towards each other, that disagreements are fully aired, and that we make decisions based on facts and evidence as opposed to ideology, that people will adapt to that culture and we'll be able to move together effectively as a team."
He added: "I have a pretty good track record at doing that."
Staff writers Ceci Connolly and Lori Montgomery contributed to this report.


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Online publication date 31 Mar 2016
The combined effect of green tea and acute interval sprinting exercise on fat oxidation of trained and untrained males
©2016 The Korean Society for Exercise Nutrition
©2016 Gahreman et al.; Licensee Journal of Exercise Nutrition and Biochemistry. This is an open accessarticle distributed under the terms of the creative commons attribution license (http://creativecommons.org/licenses/by/2.0), which permits unrestricted use, distribution, and reproduction in any medium, provided the orginal work is properly cited.
This study investigated the combined effect of green tea and acute interval sprinting exercise on fat oxidation of trained and untrained males.
Fourteen trained and 14 untrained males ingested one capsule containing either green tea or cellulose with breakfast, lunch, and dinner, 24 hours before two exercise sessions. A fourth capsule was consumed 90 minutes before exercise after overnight NPO (nil per os). Participants performed a 20-minute interval sprinting cycling protocol, consisting of repeated bouts of 8-seconds of sprint cycling (at 65% of maximum power output) and 12-seconds of recovery (at 25% of maximum power output), followed by 75 minutes of post-exercise recovery.
Fat oxidation was significantly greater in the resting condition after green tea ingestion (p < 0.05) compared with the placebo. Fat oxidation was also significantly increased post-exercise in the green tea, compared with the placebo condition (p < 0.01). During and after exercise the plasma glycerol levels significantly increased in both groups after green tea consumption and were significantly higher in the untrained group compared with the trained group (p < 0.05). Compared with the placebo, the plasma epinephrine levels were significantly higher for both groups in the green tea condition during and after exercise, however, norepinephrine levels were only significantly greater, p < 0.05, during and after exercise in the untrained group.
Green tea significantly increased resting and post-exercise fat oxidation and also elevated plasma glycerol and epinephrine levels during and after interval sprinting. Glycerol and norepinephrine levels during interval sprinting were significantly higher in the untrained group compared with the trained group.
Keywords:Tea Catechins, Interval Sprinting Exercise, Epinephrine, Norepinephrine
Overweight and obesity are associated with increased incidence of cardiovascular and metabolic disease1. Treatments used to reduce body fat have included aerobic exercise, appetite suppressants, dieting, and lipase inhibitors2. The lack of success of these treatments has raised interest in other fat loss strategies, such as interval sprinting exercise (ISE)3 and green tea (GT) ingestion4.
GT, produced from the leaves of camellia sinensis5, contains a number of catechins, with the major catechins being epigallocatechin gallate (EGCG), epigallocatechin, epicatechin gallate (ECG), and epicatechin (EC)6. EGCG, which is the most pharmacologically active catechin6, has been shown to increase fat oxidation, particularly during the postprandial period, as indicated by a reduced respiratory quotient (RQ) during indirect calorimetry7,8. Although a mechanism underlying the GT and fat oxidation effect has not been determined it has been suggested that the catechins in GT inhibit catechol-O methyltransferase, an enzyme that degrades norepinephrine, which results in prolonging the action of sympathetically released norepinephrine9.
Venables et al.10 found that GT ingestion increased fat oxidation by 17%, compared with a placebo during a 30-minute continuous bout, of moderate intensity aerobic cycling exercise. It is conceivable that because steady state aerobic exercise results in small increases in plasma catecholamines11, other forms of exercise which induce a greater catecholamine response, may bring about a greater fat oxidation response after GT ingestion. For example, significantly elevated epinephrine and norepinephrine levels during 20 min of ISE in trained and untrained young women have been found12. This catecholamine response is an important characteristic of ISE as catecholamines have been shown to induce lipolysis and fat release from both subcutaneous and intramuscular fat stores13. Thus, increased catecholamine levels may explain why regular involvement in ISE induces greater fat loss than that after steady state exercise. For example, 15 weeks of ISE and steady state cycle exercise were compared, using a bout of sprinting exercise lasting 8 seconds, with a 12-second easy pedaling recovery (20 minutes total), for three times per week14. The total fat mass significantly decreased in the ISE condition whereas no reduction occurred after steady state exercise. A similar ISE protocol also resulted in significant decreases in visceral and total fat after 12 weeks of ISE in overweight males15 and females16.
Given the important role of the neurotransmitter norepinephrine in the control of fat oxidation, it is conceivable that GT, by inhibiting norepinephrine breakdown, may enhance fat oxidation after ISE. Support for this notion has come from a recent study that found that ingestion of GT elevated fat oxidation of young females after 20 minutes of ISE17. The plasma glycerol levels were also significantly elevated during ISE after GT ingestion, whereas epinephrine and norepinephrine levels were elevated during and after ISE. This study examined the effect of GT and ISE on fat oxidation of untrained females, however, whether this response is also present in aerobically trained and untrained males is undetermined. For example, it has been shown that catecholamine levels increase more in males than females during high-intensity exercise18. This response may be a result of the larger male muscle mass, which generates more power and enables men to typically work at a higher intensity than females.
The effect of one bout of ISE, with GT ingestion on fat oxidation after exercise, is important to establish as repeated use of this combination over months may reduce the fat mass of overweight individuals. Therefore, the major aim of this study was to examine the effect of a combination of GT and ISE on post-exercise fat oxidation. It was hypothesized that the combination of GT and ISE, compared with ISE alone, would result in significantly greater fat oxidation during the post-exercise recovery period for both the trained and untrained males.
Twenty-eight healthy volunteer, non-smoking, aerobically trained and untrained males acted as participants. Their characteristics are shown in Table 1. The trained participants were cyclists and tri-athletes who had performed at least three exercise sessions per week for the last year at a moderate to hard exercise intensity. The trained participants were also required to attain a of greater than 55 ml/kg/min. The untrained males were required to have no involvement in regular aerobic or anaerobic exercise for the last year. Exclusion criteria included men who were regular caffeine (≥ 2 cups coffee/day) or green tea drinkers (≥ 2 cups tea/day). The study was approved by a university human research ethics committee and all participants gave written informed consent.
Preliminary testing
The participants arrived at the laboratory between 07:00 and 09:00 after an approximate 10-hour overnight NPO. Testing included baseline anthropometric measurements, fasting blood glucose level and lipid profile assessments, a test, and ISE familiarization. Anthropometric measures included height, weight, and BMI. A 23-gauge butterfly needle (Terumo, Elkton, USA) was inserted into an antecubital vein and blood was placed in 4 ml heparin sodium and 10 ml EDTA vacutainers (Becton Dickinson, Plymouth, UK). Blood lipid levels were measured immediately, using whole blood (Cholestech LDX, Hayward, California, USA).
was assessed using an electronically braked, computer-controlled Monark 839E ergometer (Monark, Vansbro, Sweden) connected to a metabolic cart (Parvo-Medics, Utah, USA). The participants maintained a cycling speed of 70 revolutions per minute (rpm) by pedaling to a metronome. After a 3-minute warm-up at 30 watts (W), the power output was increased by 15 W per min until exhaustion. The heart rate (HR) was recorded continuously, using a Polar Watch S810i (Polar Electro, Kempele, Finland). The laboratory was maintained at a constant ambient air temperature of 22°C to 23°C. The participants then practiced the ISE protocol on the Monark 839E ergometer.
General study design
A double-blinded crossover counter-balanced design was used, which involved the trained and untrained men completing two exercise sessions with either the GT or the placebo. There was a wash-out period of a minimum of two weeks between the sessions.
Diet and capsule content
Prior to the first session, the participants recorded a food diary for 3 days and were asked to follow the same diet before the second session. Twenty-four hours before each session, participants ingested one capsule containing either GT or cellulose with breakfast, lunch, and dinner. After an approximate 10-hour overnight NPO a fourth capsule was consumed in the morning, 90 minutes before exercising. GT catechins (EGCG, EGC, and EC) typically peak in the blood between 1.3 and 1.6 hours19. The GT capsule (GNC, Pennsylvania, USA) contained 250 mg of camellia sinensis extract (187.5 mg polyphenols, 125 mg EGCG, and 20 mg caffeine), whereas the placebo capsule contained 500 mg cellulose20. All participants were reminded by text message to ingest the GT capsules the day before and on the morning of exercise.
Experimental protocol
The second and third exercise sessions, which were counterbalanced, consisted of: 1) rest, 2) ISE, and 3) post-exercise recovery. Participants arrived at the laboratory between 07:00 and 09:00 a.m. after the approximate 10-hour NPO, then a 22-gauge cannula (Becton Dickinson, Plymouth, UK) was inserted into an antecubital vein. A 3-way stopcock (Becton Dickinson, Plymouth, UK) was used for repeated blood sampling. The line was kept patent by flushing with 0.9% isotonic saline (Pfizer, New York, USA). A baseline blood sample was collected 40 minutes after insertion of the cannula. The blood samples were taken at rest (baseline), during, and post-exercise and were collected in EDTA vacutainers and then centrifuged for 10 minutes at 3000 rpm. Blood plasma was then extracted and stored at -86°C for glycerol and catecholamine analysis.
Each participant rested supine for 10 min before RQ assessment. The RQ was measured when the HR and breathing rhythm were stable, whereas the HR was monitored continuously. The RQ was measured for 30 min using a canopy system (True One 2400 ParvoMedics, Utah, USA). At the end of the rest period the blood lactate levels were measured, using whole blood obtained from the indwelling cannula (Accutrend Lactate monitor, Roche, Germany).
Interval sprinting exercise
Participants warmed up for 5 min at 30 W, and then completed 20 min of ISE on a Monark Ergomedic 839E ergometer connected to a metabolic cart (ParvoMedics, Utah, USA) at 65% of their maximal power output during the 8-s sprint phase, and at approximately 25% of maximal power output during the 12-s easy pedaling recovery phase. During the 20-min ISE session, sixty 8-s/12-s bouts totaling 8 min of sprinting and 12 min of recovery were performed followed by a 5-min cool-down at 30 W. The HR was monitored continuously, whereas rpm was recorded for every sprinting interval. Exercise was accompanied by a tape, which prompted the start and finish and the pedal cadence (115 rpm) during the sprint and recovery (40-44 rpm) phases.
The blood was sampled at 7, 14, and 20 minutes during exercise and blood samples from minutes 7 and 20 were assayed immediately for lactate. Glycerol levels were assessed from blood collected before exercise; 7, 14, and 20 minutes during exercise; and 15, 30, 45, 60, and 75 minutes post-exercise. Epinephrine and norepinephrine levels were assessed from blood collected before exercise; after 20 minutes of ISE; and 15 minutes post-ISE. The RER was averaged at 5-minute stages but was only analyzed during the 30 to 75 minute post-exercise because the changing blood lactate concentration (0 to 30 minutes after exercise) also changed the bicarbonate concentration, which results in CO2 production that influences RER without necessarily representing the true quotient21. Lactate levels were stable during the period 30 to 75 minutes post-exercise.
The participants rested for 10 minutes post-exercise while gas and volume calibration were undertaken, after which 75 minutes of post-exercise recovery under the ventilated canopy was performed. Blood was sampled every 15 minutes for 75 minutes post-exercise, and was assayed immediately for lactate at 30 and 60 minutes post-exercise. HR was recorded continuously and was averaged every 15 seconds.
Blood variables and fat oxidation rate
The Free Glycerol Determination (FG0100) reagent assay kit (Sigma Aldrich) and Glycerol Standard (G7793) were used to assess glycerol. Dual wavelength absorbance measurements at 450 nm and 540 nm were used to determine the degree of enzymatic turnover of the substrate. The coefficient of variation (CV) was 7.8%. The norepinephrine and epinephrine levels were measured by means of mass spectrometry with a 5973N Mass Selective Detector, coupled to a 6890N gas chromatograph, and an SGE Forte BPX5 x 0.25 IDx 0.25 micron column22. The accuracy and precision were determined by analysis of spiked serum samples at low, medium, and high nM concentrations of epinephrine and norepinephrine in triplicate on 7 separate days. Serum epinephrine recoveries at 2, 10, 50 nM were above 99% and the inter-day average CV was 5.88%, whereas norepinephrine recoveries at 20, 100, and 500 nM were above 95% and the inter-day average CV was 4.28%. The average intra-day CV was 2.26% for epinephrine and 2.02% for norepinephrine. The average intra-day recoveries of 102% and 98.6% were obtained for epinephrine and norepinephrine, respectively.
Fat and carbohydrate oxidation rates (g/min) were calculated using the following equations [23]:
When assessing fat oxidation rate, only the values at rest and during minutes 30 to 75 during exercise recovery, were used because RER does not represent substrate utilization when blood and tissue lactate concentrations are changing21.
Statistical analysis
Data were analyzed using SPSS 20.0 (SPSS Inc, Chicago, IL). A two-factor (time x condition) repeated measures ANOVA was used to compare differences across time, condition, and group. The Mauchly's sphericity test was employed to examine the homogeneity of covariance for within subject factors. The Greenhouse-Geisser test was used to correct for non-homogenous values. With repeated measures, when ANOVA interactions were significant, adjusted Bonferroni post hoc tests were also performed. Data are presented as mean ± SEM and significance was set at p < 0.05.
Participant characteristics
Body composition, age, , lipids, glucose, and resting HR are shown in Table 1.
Workload and exercise intensity
There were no significant differences between the two conditions in the mean power output, RPE, lactate levels, rpm (Table 2), and HR (Table 3). The untrained compared with the trained males, however, recorded significantly less mean power output, and had greater HR and lactate levels in both conditions (Tables 2 and 3).
Respiratory exchange ratio(RER) and fat oxidation
During the resting period, before exercise, RER was significantly decreased, p < 0.05, after GT ingestion (0.82 ± 0.08) compared with the placebo (0.86 ± 0.08). There was also a significant condition main effect (p < 0.01) with RER being significantly decreased from minutes 30 to 75 post-exercise in the GT (0.79 ± 0.07) compared with the placebo condition (0.82 ± 0.01). During the resting period, before exercise, fat oxidation significantly increased by 20% for the untrained and trained groups (p < 0.01) after GT ingestion compared with the placebo (Figure 1). In the 30 to 75 min period during the post-exercise period there was a significant condition main effect (p < 0.01) with the fat oxidation rate being significantly increased by 15% from minutes 30 to 75 in the GT condition, compared with the placebo (Figure 1). The fat oxidation was significantly greater in the resting condition after green tea ingestion (p < 0.05), compared with the placebo.
Glycerol and catecholamine levels
Compared with the baseline, both groups combined possessed significantly increased glycerol levels during exercise in the GT condition, p < 0.5. There was also a significant group effect, p < 0.05, with the untrained group recording significantly greater glycerol concentration during and post-exercise, compared to the trained group (Figure 2). GT ingestion brought about significantly greater norepinephrine concentration during and after exercise in the GT condition for only the untrained group (Figure 3a). The plasma epinephrine concentration compared with the placebo for both groups, was significantly higher (p < 0.05) during exercise and post-exercise (Figure 3b).
The combined effect of GT ingestion and ISE on fat oxidation of the trained and untrained males was assessed. During pre-exercise rest, the GT ingestion resulted in a significant increase in fat oxidation. After GT ingestion, the fat oxidation was significantly greater throughout the 30 to 75 minute intervals of the post-exercise period. The plasma glycerol and epinephrine levels during and after exercise for both groups were significantly higher after GT consumption, compared with the placebo condition. Plasma norepinephrine levels were significantly higher after GT consumption, compared with the placebo condition, during and after exercise for the untrained group only. No significant differences existed between the trained and untrained groups for fat oxidation, however, glycerol and norepinephrine was greater in the untrained males.
The trained participants in this study were cyclists and tri-athletes who had performed at least three exercise sessions per week for the last year at a moderate to hard exercise intensity. That they possessed low resting HR and above average (Table 1) supports the notion that they were aerobically trained. Their quicker HR recovery response after ISE and their lower lactate levels during ISE also indicate a trained status and that they were better adapted to this form of interval sprinting exercise even though none had carried out this kind of training previously. Their fat oxidation response to both GT and ISE, however, was similar to that of their untrained counterparts. When fat oxidation response was adjusted for the smaller body mass of the trained, fat oxidation was still similar to that of the untrained male group.
The trained group recorded higher and lower lactate and HR during ISE. The untrained group, however, recorded significantly higher glycerol levels during ISE, compared with the trained group. Also norepinephrine levels during exercise were higher in the untrained group compared with the trained group. These differences may have been related to the HR and lactate response of the untrained, even though both groups exercised at the same relative intensity. The lower HR and lactate response of the trained indicates that they were better adapted to ISE. Interestingly, despite having greater lactate levels during exercise, fat oxidation after exercise was slightly higher in the untrained male group, thereby suggesting that glycolysis did not have a significant inhibitory effect on fat oxidation.
That ingestion of GT increases fat oxidation at rest has been demonstrated by previous studies. Dulloo et al.7 found that GT increased resting fat oxidation by 10%, whereas Rumpler et al.24 recorded a 12% increase. Gahreman et al.17 examined females and showed a greater fat oxidation increase during rest, after GT ingestion of 24%. In the present study the untrained and trained male groups recorded a fat oxidation increase during rest of 20% after GT ingestion (Figure 1). These results demonstrate that GT consumption also significantly elevates resting fat oxidation rate of the trained and untrained groups. Similar to women12, the higher plasma glycerol levels at rest also indicate that GT, compared with the placebo, resulted in enhanced lipolysis.
The sprinting component (fast pedaling) of ISE is primarily fuelled by creatinine-phosphate and anaerobic glycolysis25. Oxygen bound to myoglobin also makes a minor contribution to energy production during sprinting. The major role of aerobic metabolism, however, appears to be the resynthesis of creatinine-phosphate during the sprint recovery periods25. Intramuscular triglyceride (IMTG) stores are likely to be the major source of fat oxidation during ISE as subcutaneous adipose fat stores make only a small contribution during high-intensity exercise26. The glycogen depletion, occurring through continuous sprinting, is likely to impede glycolysis, thereby resulting in increased oxidation of IMTG26. During intense sprinting exercise glycogen stores suffer greater depletion than steady state exercise27. Consequently, the recovery period, after ISE has ended, should involve enhanced lipid oxidation so that the remaining carbohydrates can be used for glycogen resynthesis21. These results and those of the study by Gahreman et al.17 support the notion that for the placebo condition, greater fat oxidation occurred throughout the post-exercise period for both men and women. The enhanced glycerol and catecholamine response to ISE appears to be a feature of this kind of exercise12, and may have implications for longterm fat loss3.
It was hypothesized that enhanced fat oxidation would occur after the ingestion of GT during the post-exercise period. Some factors underlying the increase in post-exercise fat oxidation are enhanced norepinephrine and epinephrine release during ISE, thus resulting in a possible increase of circulatory sulfo-conjugated catecholamines28. As discussed previously, it is thought that GT catechins increase fat oxidation through the inhibition of catechol-O methyltransferase, the enzyme that degrades norepinephrine, thereby prolonging the adrenergic drive9. This hypothesis is supported by the increased catecholamine and glycerol levels during and after exercise after GT ingestion, together with the enhanced fat oxidation.
With regard to gender differences when fat oxidation was adjusted to body mass, there was a similar response of both untrained women17 and men (present study) to ISE and GT. The effect of gender, on fat oxidation after ISE, has not been directly investigated, however, the fat oxidation response of males and females during aerobic exercise has been examined. Unfortunately, studies have produced equivocal results. For example, some studies using microdialysis probes or isotope tracers found that the lipolytic rates of females were greater than that of males during aerobic exercise29. In contrast, others have shown that the lipolytic response to exercise is the same for both genders30. Studies using indirect calorimetry have also demonstrated that men oxidize less fat and carbohydrate than women during aerobic exercise31. The equivocality of these results may have been brought about by differences in aerobic fitness levels, body composition, and exercise modality32. In the study by Gahreman et al.17 women possessed an average of 32 ml/kg/min which was smaller than the 40 ml/kg/min of the untrained males of the present study. Despite these aerobic fitness differences, when adjusted for body mass, there was a similar post-exercise fat oxidation for these women and men.
Glycerol levels, however, were higher during and postexercise for women17, compared with men, of the present study. This response suggests that after ISE, the free fatty acid (FFA) availability was greater in women than in men. The greater glycerol levels, indicating higher levels of plasma fatty acids, suggest that women oxidized more FFA from adipose tissue triglycerides and less non-plasma FFA that is derived from IMTG13. However, the underlying mechanisms are unknown, concerning these possible gender differences regarding lipolysis of adipose tissue triglycerides33. The exercise-induced increase in lipolytic activity is primarily driven by the stimulation of adipose tissue β-adrenergic receptors by circulating catecholamines. Activation of α-adrenergic receptors, which inhibit lipolysis, also influences the lipolytic response to exercise34. The plasma catecholamine concentration during exercise was similar in the male and female participants17; thus, the higher rate of lipolysis in women was likely caused by a combination of increased adipose tissue sensitivity to β-adrenergic stimulation and decreased adipose tissue sensitivity to α-adrenergic stimulation.
Each green tea capsule contained 20 mg of caffeine, however, a single oral dose in excess of 100 mg caffeine is needed to bring about a significant increase in thermogenesis7. To produce an increase in energy expenditure, a 600 to 1000 mg caffeine dose per day has been suggested35. Thus, the 20 mg of caffeine ingested by participants in the current study is unlikely to have had a significant effect on resting and exercise fat oxidation levels. With regard to post-aerobic exercise fat oxidation and the length of monitoring, Mulla et al.36 examined adipose tissue and skeletal muscle lipid metabolism after 60 min of easy (40% ) and hard (60% ) aerobic exercise and found that there was a quick decrease in lipolysis immediately after the cessation of exercise which increased about 1 hour post-exercise and remained elevated for the following 2 hours. The increase in post-exercise non-esterified fatty acids mobilization was greater after 60% exercise than after 40% exercise. Thus, it is possible that there may be a greater lipolytic response to ISE hours after exercise. Consequently, there is a need for studies monitoring metabolic and hormonal response to ISE for an extended period.
A limitation of this study was that the blood levels of the different catechins contained in the GT were not assessed, thus, it cannot be shown that GT directly influenced fat oxidation. Also, another limitation concerns the assessment of the active nutrient content contained in the green tea capsules, which was not independently analyzed.
In conclusion, it was found that GT significantly increased fat oxidation before and post-exercise. Epinephrine levels were elevated during and post-exercise after GT consumption, for both the trained and untrained groups. The exercise and post-exercise levels of norepinephrine levels, after green tea ingestion, were elevated for the untrained group only. The plasma glycerol levels were also significantly elevated during exercise after the GT ingestion compared with the placebo condition. However, the untrained group, compared with the trained group, recorded a larger glycerol and norepinephrine response during ISE after ingestion of GT. The significant increase in fat oxidation caused by one bout of ISE, together with GT ingestion, suggests that repeated use of this combination over months may reduce the fat mass of overweight males.
The investigators would like to thank all the participants for their time and effort and Mathew Hannaford for help with data collection.
- Wolfram, S., Effects of green tea and EGCG on cardiovascular and metabolic health, J Am Coll Nutr, (2007), 26, p373-88. [https://doi.org/10.1080/07315724.2007.10719626]
- Chantre, P., Lairon, D., Recent findings of green tea extract AR25 (Exolise) and its activity for the treatment of obesity, Phytomedicine, (2002), 9, p3-8. [https://doi.org/10.1078/0944-7113-00078]
- Boutcher, SH., High-intensity intermittent exercise and fat loss, J Obes, (2011), 2011, p868305. [https://doi.org/10.1155/2011/868305]
- Hursel, R., Viechtbauer, W., Westerterp-Plantenga, MS., The effects of green tea on weight loss and weight maintenance: a meta-analysis, Int J Obes (Lond), (2009), 33, p956-61. [https://doi.org/10.1038/ijo.2009.135]
- Basu, A., Lucas, EA., Mechanisms and effects of green tea on cardiovascular health, Nutr Rev, (2007), 65, p361-75. [https://doi.org/10.1111/j.1753-4887.2007.tb00314.x]
- Sano, M., Tabata, M., Suzuki, M., Degawa, M., Miyase, T., Maeda-Yamamoto, M., Simultaneous determination of twelve tea catechins by high-performance liquid chromatography with electrochemical detection, Analyst, (2001), 126, p816-20. [https://doi.org/10.1039/b102541b]
- Dulloo, AG., Duret, C., Rohrer, D., Girardier, L., Mensi, N., Fathi, M., Chantre, P., Vandermander, J., Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans, Am J Clin Nutr, (1999), 70, p1040-5.
- Komatsu, T., Nakamori, M., Komatsu, K., Hosoda, K., Okamura, M., Toyama, K., Ishikura, Y., Sakai, T., Kunii, D., Yamamoto, S., Oolong tea increases energy metabolism in Japanese females, J Med Invest, (2003), 50, p170-5.
- Kao, YH., Chang, HH., Lee, MJ., Chen, CL., Tea, obesity, and diabetes, Mole Nutr Food Res, (2006), 50, p188-210. [https://doi.org/10.1002/mnfr.200500109]
- Venables, MC., Hulston, CJ., Cox, HR., Jeukendrup, AE., Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans, Am J Clin Nutr, (2008), 87, p778-84.
- Zouhal, H., Jacob, C., Delamarche, P., Gratas-Delamarche, A., Catecholamines and the effects of exercise, training and gender, Sports Med, (2008), 38, p401-23. [https://doi.org/10.2165/00007256-200838050-00004]
- Trapp, EG., Chisholm, DJ., Boutcher, SH., Metabolic response of trained and untrained women during high-intensity intermittent cycle exercise, Am J Physiol Regul Integr Comp Physiol, (2007), 293, pR2370-5. [https://doi.org/10.1152/ajpregu.00780.2006]
- Issekutz, B. Jr., Role of beta-adrenergic receptors in mobilization of energy sources in exercising dogs, J Appl Physiol, (1978), 44, p869-76.
- Trapp, EG., Chisholm, DJ., Freund, J., Boutcher, SH., The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women, Int J Obes (Lond), (2008), 32, p684-91. [https://doi.org/10.1038/sj.ijo.0803781]
- Heydari, M., Freund, J., Boutcher, SH., The effect of high-intensity intermittent exercise on body composition of overweight young males, J Obes, (2012), 2012, 480467-74. [https://doi.org/10.1155/2012/480467]
- Dunn, SL., Siu, W., Freund, J., Boutcher, SH., The effect of a lifestyle intervention on metabolic health in young women, Diabetes Metab Syn Obes, (2014), 7, p437-44. [https://doi.org/10.2147/DMSO.S67845]
- Gahreman, D., Wang, R., Boutcher, Y., Boutcher, S., Green tea, intermittent sprinting exercise, and fat oxidation, Nutrients, (2015), 7, p5646-63. [https://doi.org/10.3390/nu7075245]
- Horton, TJ., Pagliassotti, MJ., Hobbs, K., Hill, JO., Fuel metabolism in men and women during and after long-duration exercise, J Appl Physiol, (1998), 85, p1823-32.
- Lee, MJ., Maliakal, P., Chen, L., Meng, X., Bondoc, FY., Prabhu, S., Lambert, G., Mohr, S., Yang, CS., Pharmacokinetics of tea catechins after ingestion of green tea and (-) - epigallocatechin-3-gallate by humans: formation of different metabolites and individual variability, Cancer Epidem Bio Prev, (2002), 11, p1025-32.
- The GT capsule. GNC, Available online: http://www.gnc.com/product/imdex.jsp?productId=2545553.
- Malatesta, D., Werlen, C., Bulfaro, S., Cheneviere, X., Borrani, F., Effect of high-intensity interval exercise on lipid oxidation during postexercise recovery, Med Sci Sports Exerc, (2009), 41, p364-74. [https://doi.org/10.1249/MSS.0b013e3181857edo]
- Duncan, MW., Compton, P., Lazarus, L., Smythe, GA., Measurement of norepinephrine and 3,4-dihydroxyphenylglycol in urine and plasma for the diagnosis of pheochromocytoma, N Engl J Med, (1988), 319, p136-42. [https://doi.org/10.1056/NEJM198807213190303]
- Peronnet, F., Massicotte, D., Table of nonprotein respiratory quotient: an update, Can J Sport Sci, (1991), 16, p23-9.
- Rumpler, W., Seale, J., Clevidence, B., Judd, J., Wiley, E., Yamamoto, S., Komatsu, T., Sawaki, T., Ishikura, Y., Hosoda, K., Oolong tea increases metabolic rate and fat oxidation in men, J Nutr, (2001), 131, p2848-52.
- Glaister, M., Multiple sprint work: physiological responses, mechanisms of fatigue and the influence of aerobic fitness, Sports Med, (2005), 35, p757-77. [https://doi.org/10.2165/00007256-200535090-00003]
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- Malatesta, D., Vismara, L., Menegoni, F., Galli, M., Romei, M., Capodaglio, P., Mechanical external work and recovery at preferred walking speed in obese subjects, Med Sci Sports Exerc, (2009), 41, p426-34. [https://doi.org/10.1249/MSS.0b013e31818606e7]
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- Carter, SL., Rennie, C., Tarnopolsky, MA., Substrate utilization during endurance exercise in men and women after endurance training, Am J Physiol Endocrinol Metab, (2001), 280, pE898-E907.
- Burguera, B., Proctor, D., Dietz, N., Guo, Z., Joyner, M., Jensen, MD., Leg free fatty acid kinetics during exercise in men and women, Am J Physiol Endocrinol Metab, (2000), 278, pE113-7.
- Blatchford, FK., Knowlton, RG., Schneider, DA., Plasma FFA responses to prolonged walking in untrained men and women, Eur J Appl Physiol Occup Physiol, (1985), 53, p343-7. [https://doi.org/10.1007/BF00422851]
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- Mittendorfer, B., Horowitz, JF., Klein, S., Effect of gender on lipid kinetics during endurance exercise of moderate intensity in untrained subjects, Am J Physiol Endocrinol Metab, (2002), 283, pE58-E65. [https://doi.org/10.1152/ajpendo.00504.2001]
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Posts Tagged 'SCEEN'
NZ company claims first B2 inkjet press in southern hemisphere with JetSX
New Zealand communications company, Benefitz, is set to become the first printer in the southern hemisphere to install a B2 digital inkjet press, with the Auckland company set to receive the new Dainippon Screen B2-sized Truepress JetSX by early June.
The order was placed through Screen's New Zealand distributor Fujifilm NZ and is the third piece of SCREEN production equipment to feature on the floor of the company, which operates both digital and offset machines.
The SCREEN Truepress JetSX will be delivered and installed in late May or early June and was selected by Benefitz directors, Aidan and Dallas Bennett following an examination of all the available B2 digital sheetfed presses in the market.
The Bennetts travelled to Japan during February for a working demonstration of the JetSX at SCREEN's Technology Centre in Tokyo and were impressed with its capabilities.
Considering there were no fewer than thirteen B2 digital presses either shown or announced at drupa 2012 last May, it was a tough choice, but the SCREEN Truepress JetSX proved to be the only duplexing/perfecting B2-size inkjet machine to be commercially available at the time.
The first Jet SX was installed at RCS printing in the UK late in 2012, with at least two more due to be installed in the US during 2013, and further European orders likely.
"There is no doubt that the printing landscape is changing and these types of machines are the future," says Benefitz managing director Aidan Bennett. "Our new Screen Truepress JetSX will close the gap between digital and offset printing even further, and offer real advantages for our customers."
The JetSX's sheet is 740mm x 530mm, allowing Benefitz to print personalized and variable data sheets at twice the size of A3/B3 digital presses. Economy of scale for smaller personalised items can also be achieved by stepping multiple items up onto the larger sheet.
Due to the Truepress JetSX's unique 1440dpi grayscale inkjet technology, the new press can print on standard coated or uncoated offset papers and board up to 0.6mm thick. The ultra-small 2 picolitre ink droplet size yields fine detail and very smooth gradations. The touch-panel interface enables single-operator control over all JetSX functions from one location.
"As well as advantages in the sheet size, the new Truepress JetSX will enable us to print very thick card," says Aidan Bennett. "So, it opens up opportunities in the short-run packaging market with variable data or personalised packaging, as every sheet can be different."
The new press will join Benefitz's existing SCREEN fleet, including a SCREEN PlateRite 4300 CTP thermal platesetter making chemical-free plates for its two Komori offset presses, plus a SCREEN Truepress 344 hybrid offset B3 press that images the plates onboard.
Benefitz is also one of New Zealand's leading exponents of personalised printing, using Fujixerox XMPie on its existing fleet of iGen4 and Colour 1000 presses.
"We have invested heavily in this area of our business," says Aidan Bennett. "Our powerful solution is achieved by pairing XMPIE Personal Effect software with our printing technology."
The JetSX features SCREEN's new EQUIOS digital front end features variable data capability, imposition and new screening algorithms developed specially for high-resolution piezo inkjet.
SCREEN Australia managing director Peter Scott, who travelled to Japan with the Bennetts, says that, "to say we are delighted that the first JetSX in ANZ is going into such a progressive business as Benefitz is an understatement. Their entire operation is a shining example of how a modern business should be run with a combination of offset, digital, wide format, display and signage, design, web development, email marketing and social media services.
"I am confident they have made the right choice in B2 digital sheetfed with the JetSX and we eagerly look forward to seeing the first jobs roll off the press in June," he says.


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The Times, January 8, 2018
How anyone can send this through without giving the temperature is beyond me. It was 47C or 116F! This was mentioned halfway through a cricket report on the back page but you cannot possibly assume that readers who are tennis fans will have read that first. I am beginning to wonder if human beings are employed on the Times at all.
The same column of shorts contained these two:
The Times, January 8, 2018
You can't have the same contrived intro construction on two stories in a row. It looks amateurish.
In the first, there is also reference to an unused picture – always poor. A better version would be:
Serena Williams, who has delayed her comeback after having her first baby four months ago, has returned to practice and was spotted at the Bay Club in San Francisco on Saturday evening. She decided a couple of weeks ago not to defend her Australian Open title, but her coach Patrick Mouratoglou says she will return to the tour in March.
In the second, if you give one player's ranking, you really should give the other's. This is how I would do it:
Heather Watson won the Hobart International title in 2015 but has since slipped down the world rankings to 75 and this year had to come through qualifying to reach the main draw. In the first round she defeated world 97 Nao Hibino of Japan 4-6, 7-5, 6-3. Watson's ranking is high enough to guarantee her direct entry to the Australian Open.


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Posting ID : A1068515281
Date Posted : 2015-08-19
Category : Barter
Hi i have a brand new Tei Spa Oxy Derm face and body cleaning tool up for trade or sale. I will trade for something of equal value or i will let it go for a reasonable price. If your interested please contact me anytime. Thanks


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Anna Sui A/W 2011
For about the millionth time I wish that we had Anna Sui in the UK again. Yes, we did used to have it.. what numpty let it go? Here are a couple of items from the autumn/winter range that will be available in Japan. *sigh* As far as I can gather the 'dress' nail polishes are now part of the core range. Seen here are a base coat and pink top coat. I don't think I know of another brand that does packaging so beautifully.
|Perfect Mascara
|Eyeliner Pencil
|Eyebrow Palette
*all products are sent to me as samples from brands and agencies unless otherwise stated. Affiliate links may be used. Posts are not affiliate driven.
Comment by Facebook
10 comments
I need to get to Japan!
Their lip glosses are bloody amazing. They smell like roses and I am a huge fan and are pretty moisturizing.
I can't agree more! Please bring Anna Sui back to the UK ><
The packaging is so unique 🙂
the packaging is BEYOND beautiful? I guess you could always custom purchase from a blogger you may know in Asia if you want to get your hands on it..
Lets board a plane to Japan right now!
the bow palette is so cute! xx
Gorgeous packaging! I wonder if the actual products are good though? x
i love anna sui stuff! i bought a silver eye pencil from the anna sui counter in kuala lumpur a few years ago and even their counters are just as cute as their packaging!
I love anna sui nail polish's the bottles are amazing I need a Japanese pen pal ASAP lol


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The Cleveland Cavaliers teammate and his fiancée, Teyana Taylor, welcomed their baby into the world in a bathroom—and the basketball star delivered her himself.
It turns out Iman Shumpert of the Cleveland Cavaliers isn't just a talented basketball player—he's also remarkably good in a crisis.
That skill was put to the test on December 16 when the athlete's fiancée, Teyana Taylor, went into labor. They were expecting their baby in January but Teyana found herself giving birth a month early while she was in the bathtub.
The couple didn't have time to make it to the hospital so Shumpert literally took his daughter's life into his own hands. He delivered the baby using his his bare hands and a pair of headphones, which he tied around the umbilical cord. Teyana didn't even realize she was in labor until she felt the baby's head.
The new mom posted an announcement on Instagram introducing her daughter, Iman Tayla Shumpert, Jr., to the world. Teyana's post revealed intimate details about the baby's birth, including the fact that she born after two sets of ten-count pushes. "Mommy carried you. Daddy delivered you. #MeetTheParents we love you baby girl!," she wrote alongside the photo of the newborn.
View this post on Instagram
On Dec 16th at 6:42am in our bathroom Junie decided she wanted to take her first breath into this world. She came out as a wonderful surprise to everyone! Not knowing I was in labor until I felt her head...it took two ten count pushes with my fiancé playing Dr and she entered this world into his bare hands! Eyes full of tears and barely able to speak to the emergency operator @imanshumpert tied a pair of red headphones around the umbilical cord and the ambulance made there grand entrance 5 min later. She opened her eyes right away, gazed into mine and never cried! He handed her to me wrapped in our bath towel and wiped her face for me to see what LOVE really is. She has blown Christmas away! Our family is complete. Her blueprint will be unmatched. Welcome Iman Tayla Shumpert Jr. Mommy carried you. Daddy delivered you. #MeetTheParents we love you baby girl💂🏾🐞👶🏾


text: The official site for the International Union of Time Travelers is now online. Please note that the content of this site may not be stable and is subject to change relative to your position and divergence from this timeline (Q42:NOP2014:521-67) . You may also notice some slippage in posting times with posts predating this one, even though the blog officially starts on this date. Do not be alarmed. There is a post scheduled to go live Tuesday, Janurary 21st, 2049 which should clarify any and all confusion, assuming you can find the correct divergent. If you intend to wait around, I suggest a periodic refresh of your browser.


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The organization has been generating notable efforts in current months to enhance its presence in the European industry, capitalizing on cost-free-user development in the area. Any foreign organization can establish its place of organization in India by filling eForm FC-1 (Documents delivered for registration by a foreign company). In fact, Dropbox's newfound positioning as a tool for media pros comes at a time when the firm is swiftly expanding its enterprise presence as a complete, adding as several as 25,000 new organization users per quarter. Here is the principal hyperlink: and i like your oppinion on this oportunity of PI company, this firm is referred to as WE SHARE Success LTD. 1 or much more persons who want to type a company could subscribe their names to the Memorandum of Association. Name matches, but the site makemoneywithnocost is registered to a Michael Deluca.
The organization types differ with respect to their function in the corporate sector and every sort/kind has attached to it a variety of specifications which are essential to be fulfilled for further incorporation with SECP. Create company leads and strengthen current client relationships by sharing valuable and rich content by way of business updates. In fact, scammers just need to have your name to get to know exactly where you reside, how old you are, when you bought your residence, your marital status.
Enable the use of privileges to which a company is entitled, such as a corporate tax rate or limited liability. So, you should show how the firm would be best suited to your specific ability set, dream, vision, character, worth program etc and how, the organization would benefit by you being a part of it. Get your new name with a domain, branding idea and logo thought recommendations appropriate now. It is not hard to see that a state-produced Birth Certificate, with an all-caps, name is a document evidencing debt the moment it is issued. The current memorandum and articles of association below which the firm operates is still in effect till conversion has been effected. Spectacular Success – At times a organization delivers 1 brand that is such a winner that it takes over the entire concentrate of the firm – including its name.


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2010-05-19 28 86
From Geo Hashing
Wed 19 May 2010 in 28,86:
The Place[edit]
Next to the road to Kathmandu from Lhasa, in the Nailongxiang, China graticule.
Who Went[edit]
- Felix Dance and some others in a jeep.
Felix Dance[edit]
If only I had internet! I'd been checking the geohashes almost every day, and drove right past this one, to within about 500m, without even knowing it!
Somewhere around here or here.
Consolation Prize[edit]
| Felix Dance earned the Curse of Unawareness Consolation Prize


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Want a Great Customer Experience?
Is your organization's success dependent upon creating an extraordinary Customer Experience? Then start by ignoring your customer. No, really.
"If you want a successful customer experience, start by ignoring your customer." -Tracy Maylett
Throwing resources at your customer experience does not guarantee a transformative one. You can redesign stores, roll out cool new products, and engage customers on social media. You can implement every form of customer satisfaction measurement known to man. There's nothing wrong with those steps. But without employees who care, a beautiful store is just a pretty shell. A sparkly new product is just another new release with a limited lifespan—if it even makes it out of the production room.
Without people engaged in their work, where are those cool innovations coming from? Where are the people who care about the superlative customer experience? Don't get me started on the dangers of having jaded staffers interacting with customers on social media.
"Throwing resources at your customer experience does not guarantee a transformative one." -Tracy Maylett
It All Begins with Your Employees
Creating a strong customer experience is like gardening: hoping and measuring won't give you the results you want. Gardening requires tending to the components that create the desired outcome: using soil amendments, watering, and weeding. The gardener can't do much more than that. But, assuming it's done well, the odds of a solid harvest are high.
Growing a successful organization works in the same way. Success comes through quality products, stellar customer support, prudent financial decisions, great leadership, and employees who personally care about delivering an extraordinary customer experience. When an organization can create a top-notch Employee Experience, the likelihood of delivering a superior customer experience increases exponentially.
The opposite is also true: When employee experience is poor, the customer experience will reflect it. We call this the "Law of Congruent Experience."
"When employee experience is poor, the customer experience will reflect it." -Tracy Maylett
Employees will deliver a Customer Experience that matches their own experience in the organization.


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The Tiger Woods scandal story is getting larger each day, even though Tiger himself has come out with several messages admitting to infidelities and his indefinite leave of golf to try and shield himself from any more embarrassment and harassment. The stories simply continue..and continue…and continue…
The gossip blogs and media are getting out of hand, and with more women coming forward for their 15 minutes of fame, we will begin to see the ultimate destruction of Tiger Woods…not as an icon, but as a person.
The media won't stop. They are blood thirsty and will lick every drop of blood until there is none left. The average person is the same way. It's the mob mentality. Whether its 5 people or 5 million, when we get duped we want the persons head on a stick and we won't stop until they have become lifeless.
People won't stop until Tiger is dead. I seriously mean that. Dead in a physical sense or dead from a public sense.
What is going on with Tiger right now "IS" personal. I repeat, this is no longer a topic the mainstream media needs to keep promoting/supporting in order to enhance their ratings. Tiger's marriage is over, that is crystal clear. His wife is most likely going to leave and take the kids to Sweden where God knows what kind of visitation Tiger will get after the divorce, he has left golf indefinitely just to try and get his life in order and save anything of his career / persona he has left…but the media won't let that happen.
We, as a people, love train wrecks. People, in general, don't want others to actually "die", but the rate the media is reporting new information on Tigers PERSONAL life, the more it continues to ruin him as a person and an athlete. It is my fear, the amount of privacy being stripped from the man who has always wanted privacy..could end in suicide. Each piece of news coming out seems to be more embarrassing for Tiger each day. I surely hope that doesn't happen, but the rate he is being crucified and his entire world is crumbling is startling.
People seem to be playing off his "indefinite leave from golf" like he will be back before the Masters. We might not see him for years at this rate…if ever again on a golf course. I am dead serious!
Tiger cheated on his wife and family. He wows us on the golf course. Unless he cheats on the golf course or his breaking rules that pertain to his sport, endorsements, etc… we seriously need to leave the man alone to absorb and deal with everything. This "is" a personal matter for him and really is none of our business anymore, even if TMZ or Radaronline think it is.
On a very serious note…I really hope Tiger does NOT hurt himself in any way given the circumstances unraveling around him. I can't imagine being in his world right now. I can 100% guarantee if you walked up to him and said "I want to switch places…starting right now you are a nobody making $30,000 / year, 2 cars are broke down, but you have a wife and 2 kids to come home to everyday who are excited to see you. You don't have any golf victories, the media has no clue you exist, you have no endorsements, and the only responsibilities are what wait for you at the office and at home", Tiger Woods would snatch that in a heartbeat..guaranteed.
It's time for us to move onto the next big story, let the Tiger Woods one go/cool down so he is at least given the opportunity to try and "right" things in his universe, because that is not possible the way things keep unfolding.


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Windows 10 November Update Released With Major Changes, Improvements
Microsoft has today announced and released a big update for Windows 10, and the company has gone on record to state that it's their first major update to the OS since its release. More details on the update and how to download it can be found right here.
Microsoft is working round the clock to ensure that it delivers the best Windows experience there is, and today's update to Windows 10 is a testament to that. The new update is packed to the rafters with an insane amount of bug fixes and performance enhancements, and Microsoft says that after this update "we have reached the point in the platform's maturity where we can confidently recommend Windows 10 deployment to whole organizations." That's a bold statement if you're asking us.
On the performance front, Microsoft claims that the new update they have pushed out today boots up 30% faster than Windows 7 running on the same PC, which is awesome news for every type of user. Furthermore, the Microsoft Edge browser now features enhanced security and performance, and things are topped off with tab previews. Cortana has gotten an update too, and now lets you scribble in the Cortana Notebook using a stylus.
This is just the tip of the iceberg, and Microsoft has also revealed that there are a ton of other improvements littered throughout this new update, with apps such as "Mail, Calendar, Photos, Groove, Xbox, Store, OneNote, Solitaire" being the beneficiaries, among countless others.
Other improvements reside on the enterprise side of the OS, and Microsoft claims that deploying its OS is now better than ever and it gives administrators more control over how things work out, making Windows 10 ideal for the workplace.
Lastly, Microsoft also revealed that Windows 10 will start rolling out to select mobile devices today, while Windows 10 for Xbox One will also start hitting download servers today as well, the details for which we covered earlier today.
From Microsoft's official Windows blog:
Grabbing the newly released November update is easy, and will be installed onto your Windows 10 PC if you have automatic updates enabled. If not, then simply open the Start Menu, click on 'Settings' then 'Update & Security.' In the list of available options select 'Windows Update' and you're good to go from here.
We highly recommend that you go ahead and update your Windows 10 PC today, ensuring that things work out as smoothly as possible for you. Besides, who wouldn't their PC to boot up 30% faster right?
You can't argue with that.


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Other Emergency Information
Emergency Information
Please review the tips below and feel free to contact the SF State Office of Emergency Preparedness with any questions at: www.sfsu.edu/emergency.
Thank you for your cooperation and for being prepared!
SF State Emergency Preparedness Tips for Faculty & Staff
Natural disasters happen often in California and remind us all that planning and preparation is the best way to stay safe. Implement these tips now– TO BE READY!
1. Plan where to meet after a disaster if your home becomes unsafe. Choose two places, one just outside your home and one outside your neighborhood – within walking distance in case transportation is out.
2. Identify an out-of-area phone contact that can coordinate information as everyone reports their status. Program this number into cell phones and keep the cell phone charger with you. Text messaging works well too.
3. Identify two escape routes from your home and practice using them. Call 911 and evacuate if there is fire, smoke or you smell gas. Maintain working smoke detectors and fire extinguishers.
4. Make two disaster kits, storing one in your car. Store the other one in an accessible location, which may be outside. Remember the needs of children, seniors, disabled family, or neighbors, and pets. Include prescription medicines, health insurance, eyeglasses, cash, a radio, batteries, flashlights, a first aid kit, food and water.
5. Teach family members how to use a fire extinguisher and get first aid, and CPR training. Join Community Emergency Response Team (CERT) in your city or Neighborhood Emergency Response Team (NERT) if you live in San Francisco. This training can save lives in a major disaster lasting more than 72 hours!
1. Update your emergency contact information for the campus alert system athttps://inside.sfsu.edu/portal.
2. Prepare a personal disaster supply kit to keep at your desk. Include a first aid kit, flashlight, prescription medicines, comfortable shoes, food and water, and anything else that might be used to save your life.
3. Keep your work area uncluttered. Remove heavy files above your head and let nothing block your exit.
4. Work with your Building Coordinator by volunteering for your building's emergency team. Participate in drills, trainings and evacuations to keep you safe, and learn how to assist injured or disabled colleagues and students.
5. Know the exits in your classrooms and make sure your students know. Move away from buildings during drills.
6. Know where fire extinguishers are located in all the buildings you frequent. Simple instructions on each will allow you to use them within seconds.
7. When the earthquake starts, be sure to get under a table if possible and hold on to it or DROP to a squat against a wall away from windows, COVER your head with your hands and HOLD that position until it's safe to evacuate. Check your surroundings before exiting and report injured or stranded persons to rescuers.
8. Review the SF State Multi Hazard Plan at:http://www.sfsu.edu/~upd/emergency/presidents_welcome.html.
The California Highway Patrol (CHP) advises you to:
1. Turn headlights on during the day if visibility is poor so other drivers can see you; and
2. Cut your speed to half the posted limit or less, based on traffic conditions. Drive defensively and courteously.
For more information visit:
The American Red Cross Bay Area at www.redcrossbayarea.org
The San Francisco Department of Emergency Management at www.72hours.org


text: On Wed, Nov 03, 2004 at 02:12:22PM +0000, Adam Funk wrote: > On Wednesday 03 November 2004 12:50, Frank Gevaerts wrote: > > > On Tue, Nov 02, 2004 at 09:15:57PM +0000, Adam Funk wrote: > >> So I'd like to know if there is any easy way to switch between them, > >> just for local printing. I'm considering adding a second printer > >> to /etc/printcap with the same device (/dev/lp0) and other > >> specifications but a different driver, so I can use the lpr -P option > >> as necessary. Is this idea good, bad or ugly? > > > > It is what I would do, and also what apsfilter does. > > > >> Should I use the same > >> spool directory (subdirectory of /var/spool/lpd/)? > > > > Some lpr daemons complain if you do that. > > So it's OK to have two printers in /etc/printcap pointing to the same > device node, but it's better to give them separate spools? > > The printing daemon (I'm using cupsys-bsd to provide lpr and related > commands) will send only one job at a time from either spool to the > same device, right? AFAIK yes, but maybe you'd better try it. While I have used such a setup, I never try to print much at the same time, so I may never have been in that case. Frank > -- > To UNSUBSCRIBE, email to firstname.lastname@example.com > with a subject of "unsubscribe". Trouble? Contact email@example.com -- "Debugging is twice as hard as writing the code in the first place. Therefore, if you write the code as cleverly as possible, you are, by definition, not smart enough to debug it." - Brian W. Kernighan


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Author, film critic, teacher, musician and filmmaker (not to mention failed boxer) Chris Alexander is the editor-in-chief of FANGORIA Magazine. He got his first professional break as the "Schizoid Cinephile" in the pages of Canadian horror film magazine RUE MORGUE before making the move to FANGO in 2007. His words have appeared in The Toronto Star, Metro News, Wired, Montage, The Dark Side, Tenebre and many other notable publications and he appears regularly on international television and radio.
CONTEST: Win a Copy of Apocalypse Movie Tome "WORLD GONE WILD"Books/Art/Culture,Contests,News Chris Alexander
Writer and horror movie know-it-all david j. moore (the lower-case is intentional) has written for Fango in the past and because of our happy relationship, the man has kindly backed up the truck and dumped his ultra-hefty new coffee table book WORLD GONE WILD, and you can win a copy for yourself!
Filled with garish photos, amazing essays and tons and tons of interviews, WORLD GONE WILD weighs over 10lbs and delivers 100 times that when it comes to thrills.
Wanna win a copy of radiation-soaked salute to apocalypse movies ? Wanna know how? It's easy: Email firstname.lastname@example.com and type the name of your favorite "end of days" movie in the subject line.
The winner will be chosen at random. This posting will self destruct in 5…4…3…2…1…


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Keeping your computer off the web may not keep it out of the National Security Agency's prying gaze — especially if you're a member of the Chinese military or a drug cartel.
The NSA's broad surveillance and cyberwarfare capabilities extend to offline computers, servers, smartphones, and other machines through the use of a secret radio technology, reports the New York Times, citing documents obtained from whistleblower Edward Snowden.
The spy agency has reportedly implanted software in "nearly 100,000" computers worldwide that enables it to observe the activity on those machines and create a "digital highway" for launching cyberattacks. While the NSA tapped into most of those computers through the Internet, the agency has increasingly used a "covert channel" of radio waves to access machines that aren't connected to the web.
That technique requires special hardware: either tiny circuit boards inside the machines (suggesting manufacturer participation) or modified USB plugs, which could be inserted by an NSA agent or an unwitting participant. The transceivers pipe radio signals to equipment operated by field agents, who can be miles away from the target.
The Chinese military is a major target of the program, codenamed Quantum. The NSA and its Pentagon partner, U.S. Cyber Command, have also targeted Russian military networks, Mexican police and drug cartels, and trade institutions inside the European Union, among others.
The NSA has been using the covert radio technology since at least 2008 to breach the "air gap" and gain access to difficult targets, like Iran's nuclear enrichment plant at Natanz. (You may remember that attack as Stuxnet, the name of the computer worm used to damage Iran's nuclear centrifuges.)
The Times says it learned about the program in the summer of 2012, when it was investigating American cyberattacks in Iran but withheld some of the details at the request of American intelligence officials. German publication Der Spiegel reported on some aspects of the program in late December, which presumably prompted the Times to publish its own story.
This news comes just days before President Barack Obama is expected to announce major changes to the NSA's surveillance programs.


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Dream Wedding Inspiration: Tropical Beach Escape
Vogue may earn compensation on these sales through affiliate programs.
With an island breeze in your hair and sun on your face, a tropical beach wedding is undeniably lovely and intrinsically relaxing. Not to mention it may be the perfect anecdote to wedding-day stress. (Has this epiphany been had before?) A close cousin of the destination wedding, such an affair often gives more than just the bride and groom a chance to extend their stay. Our advice for the wedding weekend itself? Go big on the palm fronds—of the fresh, dried, and crochet variety. Other than that, try to stay on island time, and let the magic sweep you away. Above, our vision for the trip of a lifetime.


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Miss you messages and memes are the best way to keep in touch with each other these days. These quotes, message and memes mostly used by people to convey their feelings. It is the ideal way to let your loved ones show that you are thinking about them.
You can also start a new friendship through these I miss you memes. They can strengthen your relationships by letting the other person know that you miss them in their absence. These cute ways to say I miss you can help you with keeping in touch with your long distant relatives. Through miss you quotes, you can help others know how you feel about them. You can also tell them that you have not forgotten them.
Here are the best collection of serious and funny ways to say I miss you. You can use these ways for your friend to tell them you miss them a lot.
Best Funny I Miss you Memes Collection
Best Miss You Messages, Quotes and Memes
Missing someone when they are away is a natural thing. Through these miss you messages, you can express well how you feel for them. Cute I miss you quotes are the best way to depict your real emotions, feelings, and sentiments. Missing you memes expressed well if you go in search of such messages on the Internet.
I miss you SMS use a lot of times when you want to say a lot of things but can't express them in words. Miss You Messages can sent to anyone whom you miss dearly. These quotes, memes and I miss you messages addressed to husband, wife, parents, children, friends, lovers or other relatives too.
New Missing You Memes and Quotes for Him Long Distance
There are a lot of ways to express your real sentiments. Whether you are an adult or a teenager, you should not hold your emotions back. You need to show your emotions and the best way to send I miss you memes and quotes for him from long distance. Relationships are all about saying no to barriers and yes to expression. A lot of people fail to tell the other person that they have missed them. Sending miss you quotes for him to send from long distance is the only best way to express yourself without boundaries.
Unique Funny I Miss you Quotes for her and him
Saying I miss you merely can never leave an everlasting impact on your receiver. So people adopt different ways to express emotions. That is so simple and can be done easily if you have got an excellent collection of I miss you text. Instead of sending an emotional message only, you can also adopt a funny way. Funny missing Quotes or memes are available on the Internet in a great variety, and you can make use of these. Instead of creating a sentimental situation, you can take your feelings lightly. Convey them to your recipient in a humorous way.
Best Funny Miss You Sayings for Him and Her
Funny Miss You Quotes are, especially for friends. With friends, it is hard to express your emotions seriously. Funny miss you quotes for him and she brings a smile on the face, and those funny words proved to be very valuable. Sending greeting cards with such incredible miss you sayings on them can be a great idea.
Best funny miss you memes are a mixture of real feelings and humor funny way. It is not easy to find such funny miss you sayings with mixed opinions expressed in such a way. So if you have good fun and think that you can do it, go ahead with it. You can show your recipient how badly you are missing them by comparing your feelings with your something favorite.


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The Citizens Information Act 2007
An Act to amend the Comhairle Act 2000 to change the name of Comhairle, so that it shall be known in the English languaue as. The Citizens Information Board or, in the Irish language as An Bord Um Fhaisnéis Do Shaoránaigh, to amend and extend its functions and, in particular, to confer a function on it to provide, or arrange for the provision of, a personal advicacy service to certain persons with disabilities, to make certian changes to its membership and to provide for related matters.


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Over the past few months I've often thought that I'm happier than I've ever been before. And in some ways I am. I have a boyfriend for the first time in my life and I'm so in love that I feel like I'm going crazy. When we're together, I'm having a great time. But are those moments enough for me to say that I'm truly happy?
I graduated from college one year ago and moved home to return to my summer job at the sandwich shop while I looked for a more permanent job. But twelve months later, I'm still here with my parents. Still working in that damn sandwich shop. The only change is that I'm now in a relationship… with someone who is still in college and who lives a five-hour drive away. Some nights, that feels like no difference at all.
I look back at pictures from college and my time studying abroad, and sometimes they make me smile. But a lot of the time they make me really sad. I haven't seen most of my good friends from college since last August, and I haven't seen those who I wasn't as close to since graduating. The random greetings on Facebook just don't seem to be enough to sustain a friendship, especially when I live too far away to visit.
There was a time – pretty much all of high school – when I didn't have any friends at all, and I was incredibly lonely. Now I'm back in this town that I tried so hard to escape, and I feel like I've lost all of the friends that I worked so hard to gain over the past few years. I have my boyfriend and I keep in touch with two of my closest college friends via Facebook message, and that helps. It's not as bad as it used to be, but it feels like it's going in that direction.
It's like I took fifty steps forward over four years, and now I've taken twenty steps backwards in one year.
When I think about college, I think about all that I've lost. How I used to live, and how I live now. I miss nights in my friends' apartment watching crappy movies and spilling red wine on the white carpet. I miss English club meetings on Monday nights, talking about our favorite books and movies. I miss pep band on Saturday afternoons and cheering for our team even though the sport makes no sense to me. I miss late night chats with my roommate about every strange topic imaginable.
I miss it all more than I can say.
But I think I'm finally starting to move in the right direction again. If I'm not happy now, I'm on my way to getting there again.
I'll be starting grad school in two months, and it cannot come soon enough. It took a long time for me to make the decision to return to school and pursue a career in education. But now that I've decided, I'm one hundred percent certain that it is what I want to do – and that it is what I should do.


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Today I took a break from shredding.
Cara was at Mom's last night and I played a lot of Fallout 3.
I tried level 2 of the 30 Day Shred last night and liked it a lot better. Since Tucker's at drill this weekend and wasn't here to keep me going, I decided that I needed a change so that I would stay interested and not quit.
Yesterday and today were the first days where my calves weren't in severe pain and my arms are barely hurting. I'll just tell myself that's me getting stronger. I can't say that I've seen any change in the scale-cause I haven't-but I do think that I look a little bit better. Maybe it's all in my head, but I'm going with that line of thought, nonetheless.
Cara is at Tucker's folks' house tonight. I almost don't know what to do with myself since I only have one child to look after. As I type this, Ollie is in bed and I'm playing some more Fallout 3.
Of course, I had my Mino handy for cuteness. Once I get the Mino madness out of my system, I promise to not add a video to each post.
But, for now, enjoy what happened when I moved Sophie's bed in front of the open door. Also, I snagged some video of Ollie playing on Cara's chair.
Once I get a tripod for my Mino, I plan on doing some video blogs. Imagine the fun! 😉


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Advance Directives - Living Will
Norman Endoscopy Center is an ambulatory endoscopy center. We expect all patients to be discharged in the same manner that they arrived. Therefore, if an emergency should arise, the staff and physicians at Norman Endoscopy Center will practice heroic measures in order to preserve life.
Advance Directives/Living Wills are not honored at Norman Endoscopy Center but in the event that a patient is transferred to Norman Regional Hospital (closet emergency facility) they will be honored there. If you have a Living Will/Advance Directive we will be happy to copy it and attach it to your chart. If you do not have an Advance Directive/Living Will and would like one, we have generic forms that you may complete. The form does require witnesses and no employee of Norman Endoscopy Center may sign as a witness on a patient's Living Will/Advance Directive.