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Graphical Abstract
Systemic metastasis is the major cause of death from melanoma, the most lethal form of skin cancer. Although most patients with melanoma exhibit a substantial gap between onset of primary and metastatic tumors, signaling mechanisms implicated in the period of metastatic latency remain unclear. We hypothesized that melanoma circulating tumor cells (CTC) home to and reside in the bone marrow during the asymptomatic phase of disease progression. Using a strategy to deplete normal cell lineages (Lin−), we isolated CTC-enriched cell populations from the blood of patients with metastatic melanoma, verified by the presence of putative CTCs characterized by melanoma-specific biomarkers and upregulated gene transcripts involved in cell survival and prodevelopment functions. Implantation of Lin− population in NSG mice (CTC-derived xenografts, i.e., CDX), and subsequent transcriptomic analysis of ex vivo bone marrow–resident tumor cells (BMRTC) versus CTC identified protein ubiquitination as a significant regulatory pathway of BMRTC signaling. Selective inhibition of USP7, a key deubiquinating enzyme, arrested BMRTCs in bone marrow locales and decreased systemic micrometastasis. This study provides first-time evidence that the asymptomatic progression of metastatic melanoma can be recapitulated in vivo using patient-isolated CTCs. Furthermore, these results suggest that USP7 inhibitors warrant further investigation as a strategy to prevent progression to overt clinical metastasis.
Significance: These findings provide insights into mechanism of melanoma recurrence and propose a novel approach to inhibit systematic metastatic disease by targeting bone marrow-resident tumor cells through pharmacological inhibition of USP7.
Graphical Abstract: http://cancerres.aacrjournals.org/content/canres/78/18/5349/F1.large.jpg. Cancer Res; 78(18); 5349–62. ©2018 AACR.
Note: Supplementary data for this article are available at Cancer Research Online (http://cancerres.aacrjournals.org/).
- Received February 27, 2018.
- Revision received June 12, 2018.
- Accepted July 13, 2018.
- Published first July 19, 2018.
- ©2018 American Association for Cancer Research.


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There's cold weather moving into our area today…hopefully without the precipitation we had back in January of 2007 when I shot this photo in South Tyler. We don't get many cold fronts like this so it's a news event…and a good time to remember that East Texas drivers aren't accustomed to driving on ice!
Archives for January 2014
Tyler Winter Storm
Posted on January 5, 2014 // Leave a Comment

subset: commoncrawl


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Join us for a bike ride and a screening on the streets of Skid Row. At 7pm, LA CAN and NOlympics LA — in conjunction with other members of the NOlympics coalition — will screen films produced during the lead up to the razing of various favela communities for the 2016 Rio Olympics. The program will also feature statements from members of the coalition, as well as from various Angelenos who remember the damage done in 1984 and can recognize the invitation to displace, gentrify, and militarize that the 2028 Olympics present. The screening will follow a bike ride called Ride 4 Justice, led by LA CAN, which will meet at 4:30pm and leave at 5pm. The ride will hit various locations in the Downtown area — on both sides of the Dirty Divide — and will show the riders various other landmarks in the area's gentrification. Bring your own bike and feel free to join for just the 7pm screening as well. https://www.nolympicsla.com/skidrio
- March 24, 2018 at 4:30pm to 9:30pm
Los Angeles Community Action Network (LACAN)
838 E 6th St
Los Angeles, CA 90021
United States
View on Google Maps
NOlympics LA


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This recipe is for lazy people who like their food or moms who only have nap time to prep dinner. A lot of people are a little daunted at the thought of making curries. Lots of spices are usually involved and they often take a bit of time.
As nice as it is to have a pot of something delicious bubbling on the stove, it's also pretty nice to throw it all in an Instant Pot, walk away and put your feet up. No babysitting it or having to stir it, you can just sit back and enjoy a glass of vino. This Vegan Curry is pretty flexible. If you don't have some of these vegetables laying around, feel free to throw in any other veggies you have packed in the freezer.
Reason To Love My Vegan Instant Pot Curry:
- It's quick and easy
- It's healthy and pretty low in calories too
- You don't need to stock up on fancy schmancy spices to make it
- It reheats really well
- Save the pennies..it's super budget friendly!
- Makes you look like a professional chef when you might not be one
- 1 tablespoon coconut oil
- 3 cloves garlic, minced
- 1 large yellow onion
- 1 tablespoon freshly grated ginger or powder if you are lazy like me
- 1-2 medium sweet potatoes chopped
- ½ head of cauliflower, cut into small chunks
- 1 bell yellow or orange pepper, diced
- 2 carrots, thinly diced
- 2 tablespoons curry powder
- ½ teaspoon turmeric
- ½ teaspoon cumin
- ⅛ teaspoon ground cinnamon
- ½ teaspoon salt
- 1 can of lite coconut milk (or coconut cream to be more keto-esk)
- 1/2 cup tomato sauce
- ½ cup vegetable broth (low sodium)
- ¼ cup chopped cashews
- 1 block of extra firm organic tofu
Step 1
Set your instant pot to "saute." Once hot, add a few drops of water or coconut oil and cook the onions and garlic until translucent, then Press the KEEP WARM/CANCEL button.
Step 2
Put everything into the into the Instapot except for the tofu
Step 3
Set the Instant Pot to 20 minutes on MANUAL high pressure and allow the pressure to release naturally after this time.
Step 4
In the mean time prep tofu
- Preheat the oven to 400 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper to prevent the tofu from sticking.
- Drain the tofu and gently squeeze out some of the water. I like to press a cloth down on it to get as much water out as possible. Slice the tofu into cubes.
- Transfer the pressed tofu to a medium mixing bowl and drizzle with the olive oil and tamari. Toss to combine.
- Arrange the tofu in an even layer. Bake for 25 to 30 minutes, tossing the tofu halfway, until the tofu is deeply golden on the edges.
Step 5
Once Insta-Curry and Tofu is completed, combine tofu to the curry, stir, and serve immediately. I enjoy having mine with rice or rice noodles topped with cashews and cilantro. DIVINE!!!
I hope you enjoy!!


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If you were a user of Prepear prior to March 2019, the recipes you've already imported from the web will look the same as they always have. But the recipes you import from now on will look a little different. You'll see ingredients at the top of your screen (you can check them off now!) and directions at the bottom of your screen, through a window to the site where the recipe originated. Your ability to create meal plans and grocery lists with imported recipes won't change a bit. To respect recipe authors, imported recipes can't be edited. But you can mark any changes you wish in the Recipe Note section.
The new format lets us support the bloggers whose great content appears on Prepear. This means more recipes for you, because more Pros are getting excited about sharing their recipes in Prepear.
- Open a recipe, and click "See the Directions." A window will open in the bottom half of your screen, linking directly to the recipe's original website.
- Customize your viewing experience with the slider bar to see more or less of the ingredients and directions.
- Now try flipping your device to landscape mode. The ingredients and directions look great side by side.
If you're a Prepear Gold subscriber, the directions will appear in all your recipes automatically, in an ad-free format. You'll be able to check off steps as you cook, just like before. If you're not yet a Prepear Gold subscriber, you can always start a free trial here.
I hope this answers your questions about the latest interface for imported recipes. Please reach out if you have any more questions. And thanks for cooking with us!


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3-Way Diverter Port Valves (Sanitary)
PBM's 3-Way Divertor Port valves can be an economical alternative to a 3-Way Multi-Port valve depending on the sealing requirements. A single Diverter Port can replace two or three 2-Way valves to reduce cost and space. They are an excellent choice for mounting two relief valves from a common pressure source.
- Product Overview
- Options
- Sizes 1/2" – 4" – Full port. Consult PBM for additional sizes.
- Temperatures from 400˚ F, 205˚ C down to -320˚ F, -200˚ C
- Live-loaded stem packings
- Materials of construction: stainless steel, other materials available – consult PBM for details
- Pressures to 720 psi CWP (ANSI 300# class)
- Cleaned for oxygen service
- Quarter turn operation
- Locking lever handle or optional oval locking handwheel
- Automation available
- V-TEF™ seats/graphite seals
- Internal and external grounding
- Uni-directional flow and vented ball
- Valve meets or exceeds leakage performance per MSS SP-134
- Optional API-622 Low-e Packing (cannot be LOX cleaned)
- Available in (9) flow patterns
- Optional body cavity fillers minimize areas where media could become trapped and contaminate the process.
- Full Range of Automation and Controls


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This past year (my final year at Bath Spa Uni) has been incredibly busy, which in turn has meant my online presence has lapsed a bit. Hence this new site; my intention is to keep it updated with my current goings on (ideally at least once a week, but we'll see how things go) whilst also providing a kind of online portfolio.
For reference, all my previous blog entries are available here: http://danielmccarthy232938.wordpress.com/


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A couple of months ago, we pointed out bearish news in the housing market as represented by a rising number of price cuts as well as a decline in the purchase of U.S. real estate by foreign buyers.
Now there is additional data that further supports evidence of a softening residential property market. This new data comes from three sources:
- Surge of New Listings: New listings jumped the most since 2013, according to a report by Realtor.com. The number of new listings on realtor.com in September shot up 8% year over year, that's the biggest jump since 2013. "It's a key inflection point," says Chief Economist Danielle Hale of realtor.com. The surge in listings could indicate that many homeowners feel home prices have peaked and now is the time to cash-in. If so, a deluge of listings (i.e. supply) can ultimately push home prices down.
- Home Sales Plunge to the Lowest Level in 3-Years: According to the National Association of Realtors, U.S. existing-home sales declined in September 2018 after a flat month in August 2018. All four major regions saw no gain in sales activity last month. Total existing-home sales fell 3.4 percent from August 2018 to a seasonally adjusted rate of 5.15 million in September. Sales are now down 4.1 percent from a year ago (5.37 million in September 2017).NAR chief economist Lawrence Yun, says rising interest rates have led to a decline in sales across all regions of the country. "This is the lowest existing home sales level since November 2015," he said. "A decade's high mortgage rates are preventing consumers from making quick decisions on home purchases. All the while, affordable home listings remain low, continuing to spur underperforming sales activity across the country."
- Annual Rents Declined for the First Time in 6-Years: Based on a new report by Zillow, U.S. home rents declined nationwide on an annual basis in September 2018, for the first time in more than six years.
The median U.S. rent is $1,440.00, down 0.2 percent (which translates to $36 in annual rent) from last September 2017, the first annual nationwide decrease since July 2012. Rent appreciation slowed for seven consecutive months before turning negative in September.Rents decreased on an annual basis in more than half of the nation's 35 largest markets. The biggest declines in rent were in Portland, Ore., where rents fell 2.7 percent, and Seattle, where they fell 2.2 percent. However, some markets are still seeing rising rents: Riverside, Calif., rents increased the most, up 3 percent from last September.


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By Joe Eskenazi : sfweekly – excerpt
Earlier this month, a U.S. District Court judge certified some 2,500 drivers — every man and woman who has slipped behind the wheel of a bus, train, trolley, or cable car since July 2009 — as a class in a federal suit against Muni. And, like Muni, that suit is moving forward with extreme slowness — and may cost the city an arm and a leg…
There's a lot of money riding on this determination. Multiply the $50 daily penalty for violating the Minimum Wage Ordinance by five years worth of days and 2,500 workers. The total: $228 million. That's a lot of cash. And a lot of leverage, if a settlement is in the offing… (more)
Ever wonder why your Muni bus is late? Who do you blame? The drivers blame management and are suing them. We are re-visiting this story to remind voters where Muni money goes. A large chunk goes to pay for management's legal losses. In this case they are charged with failure to adhere to labor laws, but in many others they are charged with collecting on false tickets. More than 30% of all settlements San Francisco pays are attributed to SFMTA complaints.
Muni drivers in class action lawsuit against agency


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This is mad.
We've seen natural products do wonders before. In fact, these days we reach for the natural alternatives before the prescriptions and drugs. Skincare is no exception. If you've ever suffered with irritated skin, you'll know how tedious it can be trawling through prescription products and creams that promise wonders. It's usually at the very last straw that people FINALLY decide to give more holistic healing approaches a go, but one woman is living proof that maybe they should really be your first port of call.
"I've struggled with an outbreak of facial sebhorreic dermatitis since April'" she said, which is an itching, peeling rash caused by an overgrowth of yeast. After trying multiple steroid creams, she came across a study which found that all of the 30 patients that used a nightly 3 hour raw honey mask were cured of the condition. She decided to give it a go and the results were truly shocking!
She specifically used Nature Nate's Honey and posted photos before, a week after, two weeks after and four weeks after her treatment. This is what she did.
"After massaging with a mild cleanser, I massaged a thin layer of raw honey into the affected area and left it for three house, simple as that," she said. "I cannot believe how quickly and relatively painless this worked. I plan to continue the treatment every other third day until all traces of seb derm are gone, and then to continue weekly for six months, as the study indicates, to prevent it from coming back."
Latest Stories
Sounds crazy? It's actually pretty legit. Honey, specifically manuka honey has a whole host of anti-fungal and antibacterial properties which make it the perfect choice to naturally heal acne, rashes and small wounds.
So, if you've given up hope and slathered on every cream going, maybe give honey a shot? Remember though, some severe skin issues do often require medical treatment, so make sure you go to a doctor first and never self diagnose.


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LYS PAUL Modern Literature Ms. Gordon The Scarlet Letter The scarlet letter is book written by Nathaniel Hawthorne who is known as one the most studied writers because of his use of allegory and symbolism. He was born on July 4, 1804 in the family of Nathaniel, his father, and Elizabeth Clark Hathorne his mother. Nathaniel added "W" to his name to distance himself from the side of the family. His father Nathaniel, was a sea captain, and died in 1808 with a yellow fever while at sea. That was a
3H 13 August 2014 The novel, The Scarlet Letter, was written by the author Nathaniel Hawthorne and was published in 1850 (1). It is a story about the Puritan settlers of the Massachusetts Bay Colony, set around 1650 (2). The story is written in the third person with the narrator being the author. The common thread that runs through this novel is Hawthorne's apparent understanding of the beliefs and culture of the Puritans in America at that time. But Hawthorne is writing about events in a society
symbolism in Nathaniel Hawthorne's "The Scarlet Letter". Symbolism is when an object is used in place of a different object. Nathaniel Hawthorne is one of the most symbolic writers in all of American history. In "The Scarlet Letter", the letter "A" is used to symbolize a variety of different concepts. The three major symbolistic ideas that the letter "A" represents in Nathaniel Hawthorne's "The Scarlet Letter" are; shame, guilt, and ability. In Nathaniel Hawthorne's "The Scarlet Letter", the first
February 2016 The Scarlet Letter was written by Nathaniel Hawthorne in 1850 which is based on the time frame of the Puritans, a religious group who arrived in Massachusetts in the 1630's. The Puritans were in a religious period that was known for the strict social norms in which lead to the intolerance of different lifestyles. Nathaniel Hawthorne uses the puritan's strict lifestyles to relate to the universal issues among us. The time frame of the puritans resulted in Hawthorne eventually thinking
Nathaniel Hawthorne is the author of the prodigious book entitled The Scarlet Letter. In The Scarlet Letter, Hester Prynne commits adultery with Reverend Arthur Dimmesdale. Her husband, Roger Chillingworth, soon finds out about the incident after it becomes clear that she is pregnant. The whole town finds out and Hester is tried and punished. Meanwhile, Roger Chillingworth goes out then on a mission to get revenge by becoming a doctor and misprescribing Dimmesdale. He does this to torture Dimmesdale
that human nature knows right from wrong, but is naturally evil and that no man is entirely "good". Nathaniel Hawthorne, author of the classic novel The Scarlet Letter, believes that every man is innately good and Hawthorne shows that everyone has a natural good side by Hester's complex character, Chillingworth's actions and Dimmesdale's selfless personality. At the beginning of the Scarlet Letter Hester Prynne is labeled as the "bad guy". The townspeople demand the other adulterer's name, but
Nathaniel Hawthorne composes Pearl as a powerful character even though she is not the main one. Her actions not only represent what she is as a person, but what other characters are and what their actions are. Hawthorne makes Pearl the character that helps readers understand what the other characters are. She fits perfectly into every scene she is mentioned in because of the way her identity and personality is. Pearl grows throughout the book, which in the end, help the readers better understand
In Nathaniel Hawthorne's novel The Scarlet Letter, the main character, Hester Prynne, is a true contemporary of the modern era, being cast into 17th century Puritan Boston, Massachusetts. The Scarlet Letter is a revolutionary novel by Nathaniel Hawthorne examining the ugliness, complexity, and strength of the human spirit and character that shares new ideas about independence and the struggles women faced in 17th century America. Throughout the novel, Hester's refusal to remove the scarlet letter
Prynne and Arthur Dimmesdale are subject to this very notion in Nathaniel Hawthorne 's The Scarlet Letter. Hester simply accepted that what she had done was wrong, whereas Dimmesdale, being a man of high regard, did not want to accept the reality of what he did. Similar to Hester and Dimmesdale, Roger Chillingworth allows his emotions to influence his life; however, his influence came as the result of his anger. Throughout the book, Hawthorne documents how Dimmesdale and Hester 's different ways of dealing
Some two hundred years following the course of events in the infamous and rigid Puritan Massachusetts Colony in the 1600s, Nathaniel Hawthorne, descendant of a Puritan magistrate, in the 19th century, published The Scarlet Letter. Wherein such work, Hawthorne offered a social critique against 17th Massachusetts through the use of complex and dynamic characters and literary Romanticism to shed light on said society's inherent contradiction to natural order and natural law. In his conclusive statements


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Personalized Flower Girl Stuffed Monkey - 20" Plush Marlow Monkey
Personalized Flower Girl Stuffed Monkey - 20" Plush Marlow Monkey
Looking for a fun gift for your flower girl at your wedding? She will love a personalized flower girl monkey made just for her. High quality 20" plush "Marlow Monkey" from Ebba Baby Plush Collection has embroidered eyes for safety for young flower girls. Your monkey will arrive wearing a white T-Shirt with our flower girl design, personalized with the name of your flower girl printed on the shirt. Add the wedding couple's name and date or special thank you message to the back of the shirt (up to 4 lines of text, 15 characters per line) to make a perfect flower girl gift.
Recommended age 18 months+


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Thursday, October 27, 2011
One of Life's Great 'Follies' - Theatre Review
a musical by Stephen Sondheim
Chicago Shakespeare Theatre
Thru November 13
From my perspective, the Chicago Shakespeare Theatre should be renamed the Chicago Sondheim Theatre. For I've yet to see any of the Bard's plays there, but have now seen all five of CST's wonderful, Gary Griffin-directed productions of classic Stephen Sondheim musicals.
I'm sure the theater does a great job with the works of Sir William, but with the only other show I've seen there being a play about another musical genius--Amadeus--the sublime renditons of Sondheim's Pacific Overtures, Sunday in the Park with George, A Little Night Music, Passion and now Follies have been absolute treats. To the point that I would gladly subscribe if CST wanted to present a Sondheim series.
In fact, Follies is one of the rare shows in Chicago in recent memory for which I've paid full price--$55 on Sunday night--and I feel lucky to have gotten a ticket.
Such is my regard for the venue's Sondheim productions--the current hit show is in the CST's large theater but all of his other musicals ran in the studio theater upstairs--that Follies was a "must-see" despite my having seen the show's current Broadway revival in August.
That version was filled with Tony winners--Bernadette Peters, Jan Maxwell--and other musical theater luminaries, including Elaine Paige, Danny Burstein and Ron Raines. It was quite good, with many outstanding indvidual performances on the various "pastiche" numbers--songs showcasing each of aging, former Follies girls who have gathered for a reunion--but as I wrote here (my review is contained within), the show felt like its parts were greater than its sum.
Certainly, there were many great showstopping performances at CST too, where several cast members had Broadway credits and/or impressive local resumes, but perhaps due to more intimate confines, the entire affair congealed a bit better.
Although Follies has an interesting conceit--former showgirls reuniting 30 years after Weismann's Follies (a la Ziegfield) had its last revue, and before their old theater gets wrecking balled--it works better (at least on the surface) as pure entertainment.
Literally without missing a beat, Sondheim wondrously weaves the diverse pastiche numbers--his mimicking of Gershwin and other early 20th century composers--with songs supporting the story of Sally/Buddy and Phyllis/Ben, who are married couples and former friends.
That storyline, filled with regret and recriminations, certainly has a fair amount of compelling pathos and songs that support it ("Buddy's Eyes," "The Right Girl," "The Road You Didn't Take).
But even on a third viewing of Follies--and second in 10 weeks--something about the romantic tale remains obtuse, especially amidst the pastiche musical pastries, particularly in giving way to Loveland, the show within the show in which the Buddy, Sally, Phyllis and Ben get their own pastiche numbers.
It's somewhat short-shrifting Sondheim, book writer James Goldman, Griffin and the exemplary cast to say one should avoid over analysis and just enjoy the songs, but even if you don't quite get it all, Follies remains tremendously entertaining, particularly in this stellar production.
It seemed that both male leads--Robert Petkoff as Buddy and Brent Barrett as Ben--were, or at least looked, too young for their roles of men in their 50s, but they both gave strong performances. And as always, it was fun to see the legendary Mike Nussbaum, playing the elderly impresario Dimitri Weismann with typically wry panache.
While I don't know that I noted any overly crafty directorial choices by Griffin--such as with his minimalist take on Pacific Overtures--but the production used the Shakespeare's Courtyard Theatre well, with cast members routinely existing the stage through the auditorium aisles. Probably the best touch was having the orchestra on stage as a backdrop to all else going on. They sounded great and gave the proceedings a feel both classy and classic.
As much as I love Sondheim, I must admit that I often have some difficulty with his works in the moment I'm watching them. For as great as Follies was on Sunday night, I didn't leave the theater with quite the feeling of ebullience that more traditionally upbeat musicals (such as Mary Poppins, which I will be reviewing soon) provide.
But I think that's part of what makes Sondheim, and many of his works, including Follies, so great. Rather than being--at least by the finale--joyously crowd-pleasing, his shows often have a pervading melancholy or darkness that can be discomfiting. But outstanding works of art often involve an element of challenge, and while there is plenty in CST's rendition of Follies that's easily enjoyable, along with the exceptional score it's the troubling underbelly that makes this a musical worthy of deeper exploration.
Dedicated Sondheim fans might be interested in his upcoming appearance at the Chicago Humanities Festival. I've already got my tickets.
Posted by Seth Arkin at 11:00 PM
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Family Chicken Farm Personalized Framed Wood Wedding Sign
Family Chicken Farm personalized wood framed sign wall décor. Please include in note to seller on your order with the names exactly as you want it on the sign.
This sign is printed directly onto the wood with archival quality ink so it will last a lifetime with no pealing, fading or wear. This is NOT a vinyl cutout. The body of the sign is cut and assembled and stained Mission Oak from pine planks here in our shop before we print the graphics. NO MDF or plywood is used in the creation of this sign. This sign is made to be hung indoors or in a covered area as with any wood product exposure to the elements will affect the wood. After construction and printing the sign is double framed in pine stained mission oak.
This made to order personalized sign is the perfect complement to your farmhouse, western or rustic décor and comes complete with mounting hardware or it can be leaned against the wall or mantle. the sign measures 24" wide by 19" tall.
We are currently shipping within 7 days of order for everything except knobs.


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Still loves the PP piano, especially now he can play it with his little hands. He loves it so much that I bought him a new little FP rainforest xylophone that he spins to make chimes. LOVES IT. He grabs at toys he likes, and has clear favorites now.
Due to his solid foods, he is becoming a little chunker. :) We have introduced green beans, carrots, avacado, golden beets, bananas, applesauce, sweet potatoes, squash, peas, and plums. He will drink water from time as well, and has moved to a schedule of three meals a day with snacks in between. The little chunker is still in 3-6 month clothes and I think we have about another month in them.
He is not sleeping through the night, but we have moved him back into the crib. He gets a little scared when he wakes up in the crib, and won't go back down in it after eating. This could partly be my fault since I don't wait very long after he falls asleep to put him in. I am trying, but it's hard. I am so tired, and I really love having him sleep with me. I love the cuddles.
My favorite first, by far, happened this Friday night. Ben was holding Isaac and I held out my arms to him....and he REACHED for me!!!! I was so happy, I cried. And then we did it about 4 times after that. The next night he did it again, and then yesterday morning reached for daddy. It gives me so much joy and validation that he wants to be with me. And I am so proud of him for learning this method of communicating what he wants.
And then there is bathtime....what to say but, we have a tsunami splasher on our hands. And he thinks it's hilarious! Ben and I both get drenched when we give him a bath. He's learned to splash with his hands and after we have gotten all clean, we will let him sit up and splash for a bit.
Six Months. Half a year. Wow.


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Letter of Invitation & Visa Information
Apply Your Visa Now
If you need a visa, we strongly encourage you to apply your visa as earliest as possible. Please email ACAMS at firstname.lastname@example.com if you require a Letter of Invitation from ACAMS.
Most visitors to Singapore do not require a visa for entry. For more information on visa requirements, you can check with the Immigration & Checkpoints Authority.


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During E3, The Coalition did something unexpected by giving us an in-game demo of Gears of War 4. Many were …Read More »
Major Update Coming To 'Splatoon' on August 5
The moment has finally arrived Splatoon faithful! The level cap will officially be raised from 20 to 50 on August …Read More »
Is Nintendo's Devil's Third in Trouble?
Devil's Third has had a rough road to release. First announced for Xbox 360 and Playstation 3, the game was …Read More »
'Splatoon' Review: Family Friendly Splatterfest
Nintendo has always been the game changer when it comes to the video game industry. There is rarely a genre …Read More »


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KC's Garage - Kiddie Car Classics
Tin garage front of an old gas station from the 1950s. A perfect complement to the
Hallmark Kiddie Cars.Part of the Kiddie Car Classics collection by Hallmark.
These cars are detailed metal pedal cars that are smaller versions of the pedal cars
of the 1950s and 1960s.
Mint in Box
Not Dated


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Create an Account - Increase your productivity, customize your experience, and engage in information you care about.
View All Calendars is the default. Choose Select a Calendar to view a specific calendar. Subscribe to calendar notifications by clicking on the Notify Me button, and you will automatically be alerted about the latest events in our community.
March 8, 2019, 11:00 AM - 12:00 PM @ Fitchburg Public Library Storytime Room
Come listen to stories about bugs of all kinds. Recommended for ages 2-5 and their siblings.
March 8, 2019, 4:00 PM - 5:00 PM @ Fitchburg Public Library Storytime Room
Drop down to the Fitchburg Public Library for a fun afternoon with perler beads! Recommended for ages 5-12. No registration required.


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Product Specification
Vegepod gardens beds - easy and expandable home vegetable and herb garden growing solution. Perfect for those with small spaces, or who find the possums or caterpillars eat their vegetables before they do!
Medium Vegepod - 1m x 1m self-watering container garden with protective cover.
A convenient size for a courtyard. You can grow lettuce, chinese greens and herbs of all kinds.
Stands to raise to 80cm available for purchase separately.
- Low prices
- Free UK delivery
- Trusted service
- No hassle returns
- Trusted dealers


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Number of Words : 2112
Number of References : 7
This paper seeks to make a comparative research analysis of trade restrictions in various countries. Such trade restrictions are concerned with barriers to trade, that certain governments promote in order to safeguard their domestic producers (and sometimes consumers too) against international competitors or trade practices, which the government deems unfit for the internal environment of the economy. For the purpose of this study, we will consider the case of the Indian subcontinent, which majorly harbours the nation of India, Pakistan, Sri Lanka, Nepal and Bhutan. The paper will study the restrictions to international trade in these countries with a special focus on emphasising the key issues in developing nations; and the relation between these countries with each other, in context of international trade. Some of the major points, on basis of which this study will analyse the trade restrictions in these economies, are tariffs, import quotas, voluntary export restraints, health and safety regulations and subsidies, among others.
Price Full Assignment : 90 USD (Ready assignment, instant delivery)
Price Custom Assignment : 180 USD (Assignment Uniquely made for you with Plagiarism Report, Delivery within 72 hours)
Price References : 15 USD (Only References, Instant Delivery)
AKey : E-18494


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The artwork of magic starts off for innumerable at an early age regardless of whether it is at his or her birthday celebration or college perform. It is a craft that includes towards be practiced persistently. Within your intellect it is a ponder that just about anything can be completed all for the reason that there is thus significantly in the direction of master and the year by yourself have to have in the direction of find out one particular trick appears in the direction of choose without end in advance of it is perfected.
Then it transpires, your self consist of accomplished your to start with trick without having a hitch and oneself are prepared for the up coming a person given that by yourself take thus energized. On your own are organized in the direction of master yet another trick and your self have to have in direction of be equipped toward exhibit your close friends as quickly as your self look at them. This a single is not coming as straightforward, however, by yourself do not provide up. It will take a several of further more times and it arrives with each other and your self at this time contain 2 secrets and techniques down below your belt. By yourself display the techniques toward your mother and she claps loudly for oneself and yourself are total of delight and operate again toward your area and acquire geared up toward effort and hard work upon the 3rd just one.
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Fine Art Giclée Print — B1309C17-GA0232
Warning: Last items in stock!
Availability date:
Stereohype's Fine Art Giclée Prints are printed on super-elegant Hahnemühle German Etching Textured 310gsm. This is one of Hahnemühle's genuine artist papers, mould made, 100% acid free paper with an exceptionally smooth surface. This velvety heavyweight etching board has a fine surface texture. German Etching is one of the most popular media for artwork and photography. The paper is made of 100% cotton or pure alpha cellulose presenting a textured surface that allows high quality printing. Artworks are printed with archival inks – a ten colour ink set including orange and greens for vivid and long-lasting results.
Button Badge Motif Prints: 8" x 10" / 203mm x 254mm, certified at the bottom right with Stereohype embossed print series seal. Open edition. Unframed. Custom frame option available. Handwritten button badge motif number at the back of print. Optional wooden, custom frame, high quality, matt, white 'small alpha' frame made by our local Clerkenwell framer (see preview). Frame is made on demand.
This artwork is a winner of Stereohype's annual Button Badge Design Competition.
Gabriela (aka Gabi Toma) is a self-taught graphic designer based in Bucharest, Romania. She has a background in urban planning and a passion for illustration. In her work she loves working in black and white but also enjoys using vibrant colours and experimenting with different techniques (traditional and digital). Gabi also has a fascination with cats – they seem to be popping into most of her illustrations.
External links: behance.net/baghime / gabi-toma.tumblr.com
Created by: Gabi Toma
Button Badge Motif Print Series features selected designs from Stereohype's ever-growing one inch (25mm) button badge collection. The circular artworks are enlarged to seven inch (178mm) and printed on a beautifully textured paper (portrait, 8" x 10" / 203mm x 254mm). The print series already includes over 300 artworks and will further grow to be as rich and versatile as Stereohype's widely-acclaimed button badge collection. The badge collection already features over 1,500 artworks by over 500 established and emerging illustrators, graphic designers, typographers, photographers and artists from around the world. Some of Stereohype's button badge motifs are clearly better suited to be enlarged and featured on a print than others, but many hundreds of designs will make amazing print motifs. More prints are regularly added to this only recently launched Stereohype range. Each print comes with the according button badge. We also have an optional custom frame for Button Badge Motif Prints (as seen in previews). This wooden high quality custom frame is built with a matt, white 'small alpha' frame made by our local London, Clerkenwell framer. Frame is made on demand.


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Song Sparrow - taken near Olympia, Wa.
I really appreciate the comments!
naturebirdsparrowsong sparrow
Hi Jim, Superb.
Nice Shot...
Terrific shot.
Wonderful capture of this bird, looking puffed to to twice its normal size
This is a sweet shot of this little guy, he looks a little cold. Great work!
Terrific capture of this puffed up little sparrow!
Wonderful capture.
Beautiful shot!!
Beautiful sunlight.


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Daniel A.
English Language Tutor
Creative English Language Tutor
When teaching English Language, I keep the class interactive and increase engagement by using various activities and visual aids. I keep my lessons focused but relaxed and lively, encouraging students to enjoy learning and think creatively, whilst also insisting on accuracy and high standards. The students i have tutored have commended my gentle and supportive, yet challenging teaching style.
My approach to teaching English language concentrates on the importance of both structure and creativity. First, I help students to improve their writing skills if necessary, using exercises to increase the accuracy and fluency of their sentence structure. Then i stretch my students to think critically and creatively about texts, characters, themes and language. I also help my students find ways that suit them.
My name is Daniel. I am an English Language graduate from Obafemi Awolowo University.
With my over five (5) years experience in training and coaching upper primary students, I find more interest in learning and development, career and life coaching, alongside mentoring of young ones to making life long positive decisions .
I have successfully prepared my students for Common Entrance and Checkpoint Examinations, and I am proud to say that they all passed with flying colours.
I am a content writer, and also help in the improvement of English language skills of my students relating to Listening, Speaking, Reading and Writing.
I am a writer of poems, short stories and short dramas, thereby finding pleasure in training my students on the emotional and creative skills of poetry formation and the chronological management of short stories.
I am the founder and team head of The Light Discipleship and Mentoring (TLDM). TLDM is an NGO focused on building young minds to tackle idleness, insolence and talent wastage among them through, coaching, mentoring and training style.
B.ENG English and Literary Studies
Oct 2009 - Nov 2013
Obafemi Awolowo University
Dedicated English Tutor
Sep 2014 - Present
English Tutor Prepclass ng ltd
The first thing I do before I go for classes is to first set out a lesson plan for the day. Knowing the needs and talent of my student, I use a range of teaching approaches and methods which will not only make my lessons more dynamic, but it will also facilitate the learning process as this way I am more likely to appeal to individual students' preferences. Then I give a fair assessment and evaluate the student by analysing my lessons and finding out how the student responded to certain activities, resources or methods i have used. This helps in identifying the most effective tools that are worth using and those that may need modification.


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CEDAR RAPIDS — The Cedar Rapids RoughRiders were hoping to earn some more distance from the Dubuque Fighting Saints in the conference standings.
There will be other opportunities.
Dubuque scored three goals in the first 25 minutes and held off Cedar Rapids, 4-2, in a USHL game before 2,352 fans Friday night at the Cedar Rapids Ice Arena.
"They've got a good group over there," Cedar Rapids Coach Mark Carlson said. "They capitalized on their chances."
The loss dropped Cedar Rapids (19-16-4) out of a third-place tie with Youngstown — which won at home against Lincoln Friday night — and into a tie for fourth in the Eastern Conference with Dubuque (18-16-6) with 42 standings points.
The game was the second of five February meetings between the two in-state junior hockey league clubs. They meet again Saturday night in Dubuque.
"Every game is important for us," Carlson said. "Our outlook always is, whatever the next game is, that's the most important game at that time. So for me, we certainly respect their club and we've got to be ready to go no matter who we are playing."
Cedar Rapids goalkeeper Blake Pietila — who shut out Dubuque on Feb. 1 and was named the USHL Goalkeeper of the Week — was pulled from the game less than five minutes into the second period after allowing three goals in the first nine shots of the game.
Dubuque reserve forward Matias Maccelli scored his team-best 20th goal of the season just over four minutes into the game. Teammates Dallas Tulik and J.D. Greenway added scores within 90 seconds of each other early in the second period.
Trailing 3-0, Cedar Rapids reserve goalkeeper Troy Kobryn held Dubuque at bay for a bit while his teammates began to chip away at the deficit. Cedar Rapids reserve forward Grant Silianoff scored his 10th goal of the season with 2:24 left in the second period. Forward Aidan McDonough cut the Dubuque lead to one goal at 3-2 with his 16th score of the season on a power play less than four minutes into the final period.
"We've got to be more consistent," Carlson said. "Recently we've been pretty good. I think we can improve our passing."
Dubuque received an insurance goal with 9:30 left in the game when reserve forward James Sanchez scored his 13th goal of the season.
Cedar Rapids outshot Dubuque, 20-18. Dubuque goalkeeper Matthew Thiessen was credited with all 18 saves.
"Trying to improve in every area," Carlson said. "We've got a lot of things to improve on."
Dubuque 4, Cedar Rapids 2
Dubuque 1 2 1—4
Cedar Rapids 0 1 1—2
First period — 1. Dubuque: Matias Maccelli (Logan Pietila, Bram Scheerer), 4:32.
Second period — 2. Dubuque: Dallas Tulik (Patrick Smyth, Chris Lipe), 3:07. 3. Dubuque: J.D. Greenway (Willie Knierim, Verners Egle), 4:37. 4. Cedar Rapids: Grant Silianoff (Joe Hankinson, Max Sasson), 17:36.
Third period — 5. Cedar Rapids: Aidan McDonough (Kyle Looft, Mitchell Miller), 3:24 (PP). 6. Dubuque: James Sanchez (J.D. Greenway, Chris Lipe), 10:30.
Shots on goal — Dubuque 7-5-6-18. Cedar Rapids 7-7-6-20.
Power play opportunities — Dubuque 0 of 0; Cedar Rapids 1 of 3.
Goalies — Dubuque: Matthew Thiessen 11-13-3-3 (20 shots, 18 saves). Cedar Rapids, Blake Pietila 15-10-2-1 (9 shots, 6 saves); Troy Kobryn 4-4-0-1 (9 shots, 8 saves).
l Comments: email@example.com


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Git Host Access Credentials
This page describes how to create credentials for your Git host (GitHub, GitLab, Bitbucket, or Azure DevOps)
that Atlantis will use to make API calls.
Create an Atlantis user (optional)
We recommend creating a new user named @atlantis (or something close) or using a dedicated CI user.
This isn't required (you can use an existing user), however all the comments that Atlantis writes will come from that user so it might be confusing if its coming from a personal account.
An example comment coming from the @atlantisbot user
Generating an Access Token
Once you've created a new user (or decided to use an existing one), you need to generate an access token. Read on for the instructions for your specific Git host:
- Create a Personal Access Token by following: https://help.github.com/articles/creating-a-personal-access-token-for-the-command-line/#creating-a-token
- Create the token with repo scope
- Record the access token
Your Atlantis user must also have "Write permissions" (for repos in an organization) or be a "Collaborator" (for repos in a user account) to be able to set commit statuses:
- Follow: https://docs.gitlab.com/ce/user/profile/personal_access_tokens.html#creating-a-personal-access-token
- Create a token with api scope
- Record the access token
Bitbucket Cloud (bitbucket.org)
- Create an App Password by following https://confluence.atlassian.com/bitbucket/app-passwords-828781300.html#Apppasswords-Createanapppassword
- Label the password "atlantis"
- Select Pull requests: Read and Write so that Atlantis can read your pull requests and write comments to them
- Record the access token
Bitbucket Server (aka Stash)
- Click on your avatar in the top right and select Manage account
- Click Personal access tokens in the sidebar
- Click Create a token
- Name the token atlantis
- Give the token Read Project permissions and Write Pull request permissions
- Click Create and record the access token
Azure DevOps
- Create a Personal access token by following https://docs.microsoft.com/en-us/azure/devops/organizations/accounts/use-personal-access-tokens-to-authenticate?view=azure-devops
- Label the password "atlantis"
- The minimum scopes required for this token are:
- Code (Read & Write)
- Code (Status)
- Record the access token
Next Steps
Once you've got your user and access token, you're ready to create a webhook secret. See Creating a Webhook Secret.


text: June 7, 2018December 19, 2018 Gamineazy's Research team achieved a significant milestone this month when we organized a special Virtual Reality programme on 4th June, 2018 for the Padmashree School of Public Health, involving both teachers and students. Using open-source software, Mr. Umashankar, the Principal of the school, gave a guided tour and lecture on the Human Body, while students watched and engaged with the content from their mobile phones, via Virtual Reality headsets provided by Gamineazy. Due to the unique nature of the software, the 'guide' was able to use the app on his phone to draw attention to certain areas in the virtual space and explain specific concepts. He was also able to identify whether the 'explorers' were paying attention and focussing on the area being highlighted and guide the students accordingly. The level of immersion and the quality of visuals helped the students gain a fresh perspective on their course material and based on the feedback received, this medium of engagement and consumption of content allowed for more effective retention and recall. Of course, more tests would need to be carried out and Team Gamineazy would be working closely with the School's management to determine how we could integrate Virtual Reality tech and content into the school's curriculum and achieve the objectives set by the institution. But one thing was sure, the students loved it and wanted more…. and we at Gamineazy look forward to our next program. If you or someone you know would like to know more about how AR/VR tech could be integrated into Education-based endeavours, please get in touch with us at email@example.com GamineazyVR - The initial briefing and orientationGamineazyVR - PadmashreeGamineazyVR - PadmashreeGamineazyVR - PadmashreeGamineazyVR - PadmashreeGamineazyVR - PadmashreeGamineazyVR - PadmashreeGamineazy - VR for GoodGamineazy organized a VR tour for Medical students as part of its Education initiatives. Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Google+ (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Pocket (Opens in new window) Related Gamineazy Summer Special PS4 FIFA18 Tournament Gamineazy Console Rental Plans – 2018 Team Gamineazy Welcome to the world of Gamineazy! We're striving to make gaming experiences easy, accessible and affordable for the masses. Join us on our journey as we help create wonderful memories for ourselves and our customers.


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WHAT: Voices of September 11th (VOICES) is hosting a press conference on Friday, September 9 at 1pm. Here, you will have the opportunity to speak and meet with family members, rescue workers, and survivors that the organization has not only inspired to endure following 9/11, but who have used their experience to make a positive impact on their own lives and in their communities.
You will hear from VOICES' Co-founder and Founding Director Mary Fetchet and her husband Frank Fetchet, parents of Brad; VOICES Board member Bonnie McEneaney, wife of Eamon McEneaney; and Dan Chung, CEO of Fred Alger Management, who lost 35 employees in the attacks on the World Trade Center.
In addition to hearing their stories and experience, you will also preview special 9/11 art exhibit memorials created by several prominent artists, including John Coburn, Michael DeMinicio, and Dan Robbins. You will also view a short-form documentary that tells the stories of four individuals who experienced loss on 9/11.
This is a media-only event prior to the Tenth Anniversary Day of Remembrance Forum on September 10th and the Tenth Anniversary Commemorative Luncheon on September 11. Events are open to 9/11 for families, rescue workers and survivors. VOICES will host the New York premiere of the short-form documentary film, Voices, created exclusively for a 9/11 commemoration on September 8th in Washington, D.C. which was co-hosted by Voices of September 11th and the Center For National Policy.
WHEN: Friday, September 9, 2011, 1:00pm
WHERE: New York Marriott Downtown Hotel
85 West Street
New York, New York
ABOUT VOICES: Voices of September 11th (VOICES) was founded in 2001 by 9/11 family members, Mary Fetchet and Beverly Eckert to provide information and a wide range of support services for all those impacted by the attacks on September 11, 2001. Led by Mary Fetchet, a clinical social worker and educator who lost her 24 year old son Brad, VOICES dedicated staff provide continuity of care and facilitate programs that promote resiliency and address the long-term, intergenerational needs of 9/11 families, rescue workers and survivors. In 2006 VOICES launched the 9/11 Living Memorial Project to assist families in the process of creating a meaningful tribute to the nearly 3,000 lives lost and to document the stories of thousands of rescue workers and survivors at the World Trade Center, the Pentagon and Shanksville, PA.. Today, the 9/11 Living Memorial is an extensive online collection of over 60,000 photographs, written tributes and personal keepsakes contributed by families, so the world will always remember the lives of those lost and the inspirational stories of those who survived. The 9/11 Living Memorial will continue to expand and become a core component of exhibits at the National September 11 Memorial & Museum.
With offices in Connecticut, New Jersey and Washington, DC, VOICES membership has grown to over 13,000 families living in the United States and abroad. VOICES experienced social workers provide a wide array of support services including case management, support groups, educational programs, workshops and an annual Day of Remembrance Information Forum on September 10th and September 11th Commemorative Luncheon. 9/11 Living Memorial workshops are conducted in communities around the country.
VOICES: The survivors and families of the victims of the 9/11 attacks provide inspirational personal examples demonstrating hope and altruism. This documentary tells the stories of four individuals who experienced loss on 9/11: Roman Gertsberg, who lost his daughter Marina; Dana Tamuccio, who lost her brother Michael; Dan Chung, CEO of Fred Alger Management who lost 35 of his associates, and Mary Fetchet, who co-founded Voices of September 11th after she lost her son Brad. The documentary highlights the inspirational strength of the human spirit exemplified in the families who have created foundations and memorials to honor the lives lost and to benefit the lives of so many others.
More information about Voices of September 11th can be found at: http://www.voicesofsept11.org
Susan Dahill


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How can we throw away all perceptions? We need to stop thinking to have calm mind. All words, notions, ideas, thoughts, beliefs, views...etc are obstacles for calm mind because they cause separation or discrimination. We need to burn away all of them for non-separation, or inclusiveness. For that, we need to transform ourselves from ego (separate self) to true self (non-separate self). Non-separate self can accept all without discrimination unconditionally. The object is not necessary for breathing, walking and smiling, for an example. So, the extinction of all perceptions is possible through concentration on breathing, walking and smiling. Still water can reflect as they are because it is calm and peaceful.
SouthTyrol Photo by Luxury Accommodations


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Google the words "dyslexia and art" and among the first images you will find are black and white sketches of cultural icons like John Lennon and Albert Einstein who were afflicted by dyslexia.
The sketches have been in circulation online these last few years, and tend to always figure in discussions on dyslexia.
What most people who use and re-use the illustrations in presentations and forums – among them academics and activists – may not know, however, is that the sketches are the work of Malaysian Vince Low, himself a dyslexic, and that the drawings were part of an awareness campaign here.
Low was working on the campaign – "Dyslexia Couldn't Stop Me" – in 2013 for Persatuan Dyslexia Malaysia (PDM), when he discovered that, like artist and sculptor Pablo Picasso, also had a problem with words.
The realisation, Low mentions, caused him to put his heart and soul into attempting to generate greater awareness for dyslexia through his work.
"I always had trouble in school with studies, and looking back it was because I'm dyslexic. Thankfully, I had my father, who never gave up on me and who pushed me to finish school, and then to pursue a course and career in advertising," says Low.
"Some of my other friends, whom I believe must have struggled with learning disabilities as well, were not so lucky," he adds.
Dyslexia is a learning disability and affects 3% to 7% of the world's population. It manifests itself in difficulty in reading due to issues with the brain's language processing.
Low was among the special guests at PDM's Art Festival 2018 on Sept 8 at National Visual Arts Gallery (NVAG), which was officiated by Mohd Azizul Mohd Sohod, the head of the Education Ministry's special education section.
"To me, these kinds of events are positive because not only do they get to show people that dyslexics are just as talented as other people, but they also allow children with dyslexia to interact with 'normal' people. I think that's very important," says Low.
PDM president and founder Sariah Amirin is in agreement, adding that events like this help build the self-esteem of children with dyslexia, many of whom struggle with traditional education.
"It allows them to feel confident with themselves. But more than that, these public events give them a feeling of being accepted by society," says Sariah.
The association's art festival has been held annually for over 10 years, with the last three instalments hosted at NVAG and Sariah notes that the gallery's support has been invaluable.
"For three years in a row we've come back to National Visual Arts Gallery thanks to the support of everyone here. It has been very encouraging," she says.
This year's festival saw the participation of more than 120 dyslexic children from PDM's 15 centres and three Dyslexia Genius centres nationwide, with students taking part in drawing and painting competitions and a host of other creative activities.
Low, for one, says he was very impressed with the work he saw on display.
"I think a lot of the children are very creative. I love the results I saw," he concludes.


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The Elephant
March 15, 2018 at 1:53 pm 6 comments
I used to wonder what The Elephant on the reformer was all about. Did you? Do you still? I couldn't understand how I could excel in so many exercises but still be plagued with The Elephant. From my early on and all through my apprenticeship it felt like my teacher's greatest dilemma: how will we get Shari to do the Elephant. She just has it all wrong.
Totally defeated, I would teach The Elephant to my clients…and just find it utterly mysterious. WHAT IS THIS EXERCISE ABOUT?! Why can I do super advanced work and not "get" The Elephant and super beginner exercise.
Well, now, I am very happy to announce that I can tell you why: because apparently my teachers didn't know what it was all about either.
So…what is The Elephant about?
Sure it's to strengthen your abdominals…everything in Pilates is.
Or if you want to call it your "powerhouse," it strengthens that, too.
I remember being told it stretches your back body and strengthens your front body.
Well…sort of, but not really.
I mean…it encourages an elasticity in your back body…and…also strengthens it.
Oh, was told that it's about opening your lower back, I was told.
Nope. It's so not.
I was encouraged to make a shape that looked like an elephant's back.
Some sort of relationship to why we call this "The Elephant."
I was told the story that Joseph Pilates created this exercise for women who had "elephant" skin at their outer thighs.
So, maybe this was about working the thighs?
Something resonates here…
What is it really?
A hip joint mobility exercise and a shoulder joint stability exercise.
That's it, folks.
Is it a torso strengthener, too? Of course. It's a "full-body exercise." (a phrase that makes me laugh because every exercise is a "full-body exercise." Some have more benefit for the entire body than others and some trainers/teachers cue in ways that are more beneficial than others, but even a leg press at the gym is a full body exercise. Every muscle in your body works all of the time and every muscle makes whatever you're doing happen.) But the primary focus is hip joint mobility and shoulder joint stability which creates all sorts of full-body strength.
Now…the hip joint mobility portion is the most interesting and this is where we get into all sorts of differences in how to do this exercise: body weight forward over the spring bar or body weight back. Spine rounded, natural curves, etc.
If this is about hip joint mobility then it would be wise to seek a position where the person will have the greatest range of hip joint motion available. And that is with the torso rocked back toward the heels. Unless a person is really "connected" and flexible, that also means that the pelvis will be just barely in front of the ankle joint (so as not to allow the mobility and not get stuck in the weight of the pelvis over the legs over the ankle and foot not allowing the carriage to move. Again…more advanced and flexible people can do it with pelvis directly over the ankle. However…let's stay away from pelvis behind ankles.)
When I say "mobility" that requires strength. That does not mean stretch or floppiness. The more range of motion of the femur in the acetabulum, the greater strength we can develop. Greater strength leads to greater mobility. Yes…that's an interesting concept and one I will discuss further in a future post. Stiffness requires strength for elasticity.
And what about the shape of the spine? I strongly suggest learning this with a flexed spine (with a posterior tilt of the pelvis relative to the lumbar spine) so that the lower abdominal and gluteus maximus connections are easiest to develop, as they are in flexion. Then over time when your client is able to stabilize the shape of spine, pelvis and shoulder girdle (relative to the slight movement that must happen as the legs press out and then back in) your client can advance to natural curves of the spine. It is a greater challenge to make a lower abdominal connection in natural curves than in flexion with posterior tilt…so this is an understandable progression.
Now…what about curve of the spine in flexion? We're looking for light flexion. That means long, supported, strongly muscular lifted flexion. "Lift tall" or "lifted" in my world and The Vertical Workshop world is always more space between each of your backbones no matter what shape you call your spine into. Remember that's really your disc space…so…all around your vertebral bodies and in between: front, back, sides, etc. They are little discs (See an earlier piece: Abdominals. Spine…) that you want to develop the proper tension of soft tissue (tensegrity) to keep them apart…always…as a priority! (Again…see Abdominals. Spine…)
Now…was I taught like this? Absolutely not! Heck no way!
I was taught like many of you were taught: my body weight forward, a really rounded spine (which is a force of the thoracic spine and hinging at C7-T1) and shoulders slid off the back to have "shoulder blades flat on the back."
When the body is so far forward, hip joint action is minimal. It's not possible to get the most out of the hip join flexion and extension because you're already set up in a sort midway or more through your range of motion. That's a problem.
When the spine is so rounded at the thoracic spine and collapsed at C7-T1, there is no use of the spinal extensors balancing the pull of abdominals and gravity…and that causes passive stretching of soft tissues, most likely the ligaments. That's a problem.
When shoulder blades are slid off of the back to be flat on the back, the upper back muscles are weakened and shoulder girdle muscles are at a disadvantage as the primary shoulder joint muscles originate on the scapulae and require the scapulae to be on your back (See a really, really old post that I'd like to update, but that's how I feel about all of my posts: Shoulder Girdle: A Delicate Balance) When your arms are up between your eyes and ears, you're at near, but not quite at , your end-range of supportive motion of your shoulder joint. This is a great place for strength of shoulder girdle. ALSO…when your arms are in this position, your latissimus dorsi (LD) is in its longest position. The tension within the muscle puts tension on the thoracolumbar fascia (TFL) which translates to tension to the contra-lateral (opposite) gluteus maximus (GM – glutes). This makes your GM work really well! So…we want to be in a position for maximal effect on the GM for the posterior tilt of the pelvis and hip extension because that's a primary part of what The Elephant is about. And…never have to squeeze your buttocks to do it! (Read Buttocks – Seemingly Every Fitness Person's Favorite Subject… ) With that…this position of pelvis just in front of the hips provides all of this.
Lean bodyweight back until pelvis is just in front of ankles.
Flex spine, be in posterior tilt AND maintain strength and support in spine.
Keep shoulder blades on the back which is easy when arms are up between eyes and ears.
And what is the Go?
Press the carriage out with your legs.
Resist the springs in.
What? No "pull the carriage in?"
That's right, my Pilates friends. That's right.
What brings the carriage in?
Nope. Not your abdominals.
Nope…not your power house.
Oops…it's not your legs.
The springs. The springs bring the carriage in on all exercises.
Your job is to resist the springs.
The eccentric contraction of the same muscles that pressed the carriage out is resisting the springs in! Ooooooh that's so good! (I'll share more about eccentric contractions and their value in an upcoming piece.)
How far do you press the carriage out?
Only as far as you can keep the pressure at the very back edge of the bottom of your heel so that you work your anterior tibialis! Poor thing is a wreck from flip-flops, hard-soled shoes or clogs, backless shoes. Poor anterior tibilis that is essential to walking, simply not falling while standing and many other things in movement life.
What's the rhythm? Good question! Ooooh rhythm questions are great (see The Music of Pilates workshop that you can download right this moment at a fab discount: https://www.theverticalworkshop.com/the-music-of-pilates/)
Press the carriage out in 1 count.
Resist the springs in for 3 counts.
1 3 2 1
Here's a little goofy video of me saying things about The Elephant:
Questions? Concerns? Thoughts?
Drop me one in the comments!
Thank you for joining me here! I appreciate your interest in learning and playing!
Want more?
Workshops: https://www.theverticalworkshop.com/workshops/
Classes: https://www.theverticalworkshop.com/#/classes/
Sessions: https://www.theverticalworkshop.com/#/sessions/
Photos: Instagram: https://www.instagram.com/theverticalworkshop/
Tips: Twitter: https://twitter.com/ShariBerkowitz
I'm all over the place and would love to see you in person or virtually!
Entry filed under: Uncategorized.
6 Comments Add your own
Thank God you are back … we desperately need your knowledge!
I've always loved the Elephant Shari, and I agree, weight is back on the heels, i.e. pelvis not behind ankles nor weight forward on the arms. I've taught this exercise in the past to pregnant clients who are bothered by the baby's weight on the legs or pelvic rim…always worked a treat!
I enjoy reading your blogs and your view on exercises! Always so well articulated, thank you 🙂
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Last year's Investec Derby runner-up Dee Ex Bee (Mark Johnston/William Buick, 11/8 Fav) laid down a marker for the G1 Gold Cup at Royal Ascot (G1, 2m 4f, £500,000, Thursday 20th June) with a very impressive success in the G3 Longines Sagaro Stakes on Royal Ascot Trials Day at Ascot on Wednesday 1st May.
The four-year-old Farhh colt, who was well-backed and races in the grey colours of Sheikh Hamdan bin Mohammed Al Maktoum, raced in second as the running was made by Weekender (John Gosden/Frankie Dettori, 11/4).
William Buick kicked ahead entering the straight on Dee Ex Bee and his mount lengthened well in the final furlong to score by three and a quarter lengths from Raymond Tusk (Richard Hannon/Jamie Spencer, 20/1), with another three-quarters of a length back to Cleonte (Andrew Balding/Silvestre de Sousa, 11/1) in third. The winning time was 3m 24.97s.
Yorkshire-based Mark Johnston, winning the Longines Sagaro Stakes for the third time following back-to-back wins for Double Trigger (1995 & 1996), said: "Let's not forget that Double Trigger finished third in the St Leger, whereas this horse was fourth in the St Leger. This is exactly what you need for the Gold Cup, a proper G1 horse.
"We have said there are similarities. They were both St Leger horses who did not quite make in the St Leger and were then stayers the next year.
"I did not think he looked that comfortable early in the race, being niggled long before Frankie was niggling in front, but William said he had gone a mile and four or five and then the horse started coming underneath him. That is just what we wanted to hear.
"William said it is not surprising, looking at that performance, that he was getting beaten in G1s over a mile and a half because he said he settles into a rhythm and that's it. He plugs away and keeps finding a little bit more with no sudden turn of foot.
"This is a trial and sometimes I look at races and think 'what would have happened had they gone a bit further' and I think had they gone further today, the winning margin would have been bigger.
"You cannot put Dee Ex Bee up there with the Double Trigger and Royal Rebel yet, but as I said before, this is a horse who ran in the Derby and the St Leger, and for many years during my early days as a trainer, those sort of horses weren't being kept for the Gold Cup.
"Nowadays, they are again and that is exactly what you need. I have not had one for a few years and thankfully I have got one again – a St Leger horse staying in training to go for the Gold Cup. It is what I have been dreaming of for the last 10 years.
"The plan was always to target staying races this year. If he was going to stay in training with me, this was always going to be the intention – we said that at Doncaster in the St Leger and it was even something we were thinking about long before the St Leger.
"The £1-million stayers' bonus (offered by Weatherbys Hamilton) is something which will take an awful lot of winning.
"There has been a lot of nonsense talked about his form in the second half of the year after the Derby. Of course, it was disappointing because we were dreaming he was going to win the St Leger and he finished fourth. He was only beaten by some very good horses, he mixed it at the highest level and was beaten at Goodwood by a horse who won the Melbourne Cup.
"I am known for having stayers and it has been a long time since we have had one at the very top of the tree. Double Trigger can claim some credit for putting staying races back on the map and it has got tougher and tougher since those days highlighted by the years of Yeats.
"You need a proper G1 horse and you can't come with a horse who is climbing through the handicap to go to the Ascot Gold Cup -you need a G1 horse. A Classic is also important and this horse is one who brings Classic form to the table."
Buick said: "Dee Ex Bee is a strong stayer and races in a lovely rhythm that enables him to get these trips. He will get even further, which hopefully we'll see in June.
"He has a lovely attitude and, as you can see, is a fine, big horse. He is going to be a stayer to be reckoned with and I think he will keep getting better as the season progresses.
"He is an exciting horse to have for the whole team."
Godolphin's Colour Vision (2012) and Estimate (2013), owned by The Queen, are the two most recent winners of the G3 Longines Sagaro Stakes to go on to success in the Gold Cup at Royal Ascot in the same season.
Mark Johnston has saddled three winners of the Gold Cup at Royal Ascot courtesy of Double Trigger (1995) and Royal Rebel (2001 & 2002).


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Fatty liver disease reversed
Scientists reverse mechanism of fatty liver disease
Published on: 13 June 2017
Researchers have identified the mechanism which causes a build-up of fat in the liver in a disease affecting one in five in the UK – and were able to reverse it in a mouse model.
People with Non-Alcoholic Fatty Liver Disease (NAFLD) develop excess fat in the liver even though they drink little or no alcohol. The condition can range from simple fatty liver to fibrosis and cirrhosis, and can ultimately lead to liver cancer.
A group of international researchers publishing today in the journal Nature Communications, report that senescent or old cells in the liver store excessive fat because mitochondria, the batteries of the cells, become damaged and cannot effectively use the fat as a source of fuel, resulting in its storage.
Reversing the process
Researchers from the Newcastle University Institute for Ageing, in collaboration with researchers from the Mayo Clinic, USA, and the Erasmus Medical Centre, in The Netherlands, used pharmacological and genetic approaches to "kill-off" senescent cells from mice, to decrease the build-up of unwanted fat in the liver and restore liver function to normal.
Dr Diana Jurk from Newcastle University's Institute for Ageing who leads the research team, said: "As we age we accumulate cell damage and we have shown that these older cells are storing excess fat due to their inefficient mitochondria. What is exciting is that we have been able to reverse this damage in mice by removing these older, worn-out cells, which opens the door to a potential cure."
The team used two separate methods to eliminate senescent cells; firstly by using a genetically engineered mouse in which senescent, worn-out cells can be "killed-off" and secondly by a treatment with a combination of the drugs - dasatinib and quercetin (D+Q) – known to specifically kill senescent cells. Both approaches were equally successful in reducing the build-up of fat in the liver caused by a high fat diet or ageing in mice.
Mikolaj Ogrodnik, PhD student within the Institute for Ageing and lead author on the paper said: "We are witnessing a very exciting time in ageing research. Scientists have realised that senescent cells are the cause of many diseases and we now have a way to fight them off."
The work has been funded by the BBSRC and Newcastle University's Institute for Ageing.
The team are now intending to further their research by examining how the technique can be developed as a potential clinical treatment.
Reference: Cellular senescence drives age-dependent hepatic steatosis. Mikolaj Ogrodnik et al. Nature Communications. Doi: 10.1038/ncomms15691
NAFLD at a glance
- Non-Alcoholic Fatty Liver Disease is caused by a build-up of fat in the liver cells
- NAFLD develops in four main stages:
- simple fatty liver (steatosis) – a largely harmless build-up of fat in the liver cells that may only be diagnosed during tests carried out for another reason
- non-alcoholic steatohepatitis (NASH) – a more serious form of NAFLD, where the liver has become inflamed; this is estimated to affect up to 5% of the UK population
- fibrosis – where persistent inflammation causes scar tissue around the liver and nearby blood vessels, but the liver is still able to function normally
- cirrhosis – the most severe stage, occurring after years of inflammation, where the liver shrinks and becomes scarred and lumpy; this damage is permanent and can lead to liver failure (where your liver stops working properly) and liver cancer
- There aren't usually any symptoms of NAFLD in the early stages. You probably won't know you have it unless it's diagnosed during tests carried out for another reason.
- Occasionally, people with NASH or fibrosis may experience: a dull or aching pain in the top right of the tummy (over the lower right side of the ribs), fatigue (extreme tiredness), unexplained weight loss, weakness
Modified 15/6/2017
Latest News
A student is researching into the pressures faced by community and independent pharmacists, including the impact of COVID-19.
published on: 29 May 2020
A leading charity is funding a new team based at Newcastle University, and working closely with NHS Trusts across the North East, to develop cancer research projects.
published on: 28 May 2020


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To The Editor: Re: The letter "Better options for adopting pets."
I don't know where the writer gets her facts. I've visited all the shelters she mentioned. In fact I adopted a poodle and my daughter adopted a Shih Tzu from All Creatures. Both are healthy, wonderful dogs.
All Creatures does not kill their animals, as the government controlled-shelters do. The average stay at the other shelters is 5-7 days.
The writer stated, "One person gently holds the animal while the other gives the shot," killing the animal by injection. Most people refer to this as putting the animal to sleep, which implies that the animal will be awakened at a later date.
I would rather be honest and take my children to All Creatures and tell them how hard the staff is working to save these animals' lives rather than to take them to the other shelters and explain the truth, by saying, "Look Kids! All the puppies and kittens here will be killed, not put to sleep, within a certain time limit."
The saddest part about All Creatures is that they lack the funding necessary to support the expansion and continuance of a wonderful place.
Jackie Bodnar
Mountain Home


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Vastavam web: A Dallas-bound flight made an emergency landing at Albuquerque International Sunport, sending panicked passengers leaping from a wing onto the tarmac after crew members screamed at them to get away from the aircraft, passengers and officials said.Southwest Flight 3562 took off from Phoenix on Sunday night and was headed for Dallas Love Field. About an hour later, the crew noticed an unusual smell in the cabin, the airline said in a statement."I sent a couple texts out to loved ones that you just don't really want to have to send out," Brandon Cox said.
He said it was an 8-foot jump to the tarmac from the wing."I hit the ground really hard and was just shell-shocked that I just had to jump off the wing of an airplane," he said."It felt wrong when you're up there. It was dark, cold and rainy," he said. "It was disorienting. (You think), 'Do I really just jump down?'" The Albuquerque Fire Department tweeted that two people were taken to hospitals. The extent of their injuries was not immediately known.


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Detective Comics #1000 Mike Mayhew Ultimate Edition
Regular price
Available in a trade dress variant HERE.
Virgin Ultimate CBCS 9.8 Edition
In honor of Batman's 80th anniversary we are proud to present the ultimate edition limited to 180 individually numbered CBCS 9.8 color virgin non-signed copies.
As with all our ultimate editions, CBCS will take possession of every copy ordered and received by us, verify the numbers, and permanently dispose of any overage in excess of the 180 9.8 copies. The CBCS label will contain language verifying that this has occurred.
In addition, each ultimate edition will come with an initial concept pencil sketch certificate for free, signed and numbered by Mike Mayhew, commemorating the release of this historic issue. This item will be separate from the ultimate edition and will not be encapsulated in the CBCS case.
It is important to note that DC at its sole discretion may choose to distribute complimentary copies of the virgin editon to individuals who worked on this book. These copies are outside the scope of this offering and COULD make their way into the marketplace.


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- This event has passed.
Health Seminar: Redefining Stress
May 16, 2018 @ 10:00 am - 11:00 amFREE
Event Navigation
Led by an E Squared Certified Health Coach
Stress comes in many forms – from emotional to nutritional to physical. In this seminar, get expert guidance on how to manage your stressors (and don't worry, we aren't going to tell you to do just do more yoga).
You'll have the opportunity to learn how to use our free customized stress assessment to prioritize and manage your personal stressors, with guidance and input from an E2 health and wellness expert. You'll walk away with a better understanding of how stress is truly impacting your health in positive ways, and in negative ways, and learn more about how our health coaching team can work with you to help you reach your health and fitness goals.


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MFT STAMPS: Gift Tag Die-namics
MFT STAMPS: Gift Tag Die-namics
This multi-layer tag coordinates with the Christmas Tag Talk stamp set and includes several sentiment strips that can be layered over the main tag. The die includes an optional stitched topper, as well as two edge design strips for a variety of mix-and-match looks.
Perfect for gift giving, holidays, birthdays, and Christmas.
The Gift Tag Die-namics measures 2 1/4" x 3 3/8".MFT Stamps clear stamps and Die-namics are made in the USA.
October 2019 Release
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The thought of meditating can be daunting for those who have an overactive mind or find it difficult to relax. But like anything, meditation can be learnt and mastered with the right guidance and a regular practice, with amazing benefits.
It's not a miracle cure for anything, but a way to gain perspective, a better understanding and self awareness, without judgement or conflict of thoughts or feelings.
According to the Buddhist Centre… "Meditation is a means of transforming the mind. Buddhist meditation practices are techniques that encourage and develop concentration, clarity, emotional positivity, and a calm seeing of the true nature of things. By engaging with a particular meditation practice you learn the patterns and habits of your mind, and the practice offers a means to cultivate new, more positive ways of being."
Myths and misconceptions about how meditation "should" be often stop us from practicing this beneficial past time because we think we aren't "doing it properly", but the more western and relaxed forms of meditation encourage us to keep going and allow these things to happen in order to experience what meditation can really offer. Some myths like, we must stay super still or must not doze off, we must not have any thoughts in our head or be getting distracted, that we need a perfectly quiet place or large amounts of spare time to meditate every day. If this was the case then we'd be like that lady in the stock image on the right and never get anything done, or we just wouldn't ever meditate!
There are countless definitions of meditation and thousands of books, CDs, Apps and classes available, all with different opinions and techniques. Eventually as you become more clear on what meditation means to you, you'll also have a different experience of it to others. The key to meditation is to find a style you like or teacher you connect with, take the pressure off yourself (we have enough of that already) and commit to becoming better at it over time.
Through Empowering Meditations, James Cole offers two pathways to meditation.
The first is for the beginners. Private lessons cover the very basics of meditation. These sessions strip away all the unnecessary aspects that are often attributed to meditation and provide simple, easy to follow instructions that can be tailored to your lifestyle and beliefs. He covers the myths and misconceptions of meditation and brings his teaching back to the basic principles behind all styles. This meditation is for anyone wanting to get started.
The second is for those who have a basic understanding of meditation and want to use it primarily for relaxation, quieting the mind and gaining a greater sense of self, clarity and focus. These meditations are often provided in groups but can also be tailored to specific requirements in private sessions. James' underlying philosophy is to make meditation accessible to everyone.


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Fox Racing - 2018 V2 Mastar Helmet
Product Code: fox-racing-v2-mastar-helmet
$299.95 $179.97 Sale
You Save: $119.98 (40.00%)
Fox Racing - 2018 V2 Mastar HelmetThe 2018 Fox V2 helmets have 10 intake scoops and 4 exhaust vents which cover all the bases in terms of both comfort and safety! The amount of cool air coming in and hot air shooting out, is second to none in this helmet class of Fox helmets. Airflow is at the optimum amount with this helmet, providing the utmost comfort possible! Not only that, but these Fox Racing helmets have a standard Inner liner that provides both comfort and moisture drying. Fox Helmets are quality products and always have been. Having a cool head on your shoulders not only affects comfort, but it also affects performance. The cooler you are, the more on point you are with your riding and the harder you can ride. Let the Fox V2 Race Helmet take your ride to the limit.
Grab all the other styles of the 2018 Fox V2 Helmets at BTO Sports! If the Fox V2 Helmet is not your smile, there are many more Fox Helmets available at our site than you can imagine. We have many helmets on sale, such as the Fox V1 Helmets, Fox Racing's entry level helmet. We also have the brand new Fox Helmets that include the all-new MVRS visor system, as well as the renowned MIPS system; check out the 2018 Fox V3 Helmets! There are many option for you! So, get your hands on one of these great new Fox Racing helmets.
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- 10 Intake Scoops & 4 Exhaust Vents for Optimum Airflow
- Fox Inner Liner Renowned for Comfort
- Exceeds ECE 22.05 & DOT Certifications


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These 200W luminaires, with single-ended HMI bulb, can be focused through a set of lenses. Very light and easy to handle, the CINEPAR 200 is ideal for interior and exterior lighting applications. The HMI PAR fixture houses a sealed-beam containing an HMI lamp. The basic HMI PAR lamp is manufactured on a very narrow spot (VNSP) only. To alter the beam of the unit, additional lenses are manufactured to fit into the front of the fixture's housing. These lenses: spot, medium, wide, and very wide change the character of the light rays. The rear of the HMI PAR housing rotates.
- Colour Temp: 5600K
- Lens Ø: 130mm
- Lamp Type: HMI 200W W/SE
- Ballasts: Electronic Ballast (120- 230V / 50-60Hz)
- Dimensions: 186mm x 254mm x 262mm
- Weight: 3.6kg