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on-shelf availability
We monitor the availability of your products and track stock levels on the shelves – which are the first things a brand needs to optimize in order to improve its sell-out
of consumers just buy from another brand if a product is unavailable or OOS
$ 164 Billion
lost in sales every year in EMEA due to out-of-stocks only
of brands believe they would be able to dramatically reduce OOS if they had the data
Ensure that your products are available in stores
Availability & stock issues directly translate into sales losses, damaged brand reputation and increased likelihood to try a competitor brand: if you want to optimize your sell-out, tracking and addressing them is not an option.
Identify all issues in real-time
We automatically detect any missing reference or any stock issue, by leveraging the data collected by our crowd or your field reps (using our Compass app) + IR.
Using our analytics platform, you will thus get an intuitive view of your products' availability & their stock levels, whereas your field reps will get a direct access to data & analytics using our dedicated mobile app.
Moreover, you can fuel our tools with additional data sources, like sales data, for our algorithms to better analyze the impact of each KPI and prioritize corrective actions accordingly.
What we track:
SKU presence
Stock levels by threshold
Stock levels at peak time
On-shelf availability
We monitor the availability of your products and track stock levels on the shelves – which are the first things a brand needs to optimize in order to improve its sell-out
On-shelf visibility
We provide all the metrics that you need to understand how your products are displayed in stores – and we analyze how you perform vs your plans & vs your competitors
Promo compliance
We track the activation of your promotional plans so you can take action whenever stores are not compliant – and improve the return on your trade marketing investments
Using our crowd of mystery shoppers, we reveal the recommendations from the staff to help you monitor and improve your brand awareness & reputation in stores
Want to learn more about how you can track
the execution of your 'Perfect Store'?
Want to see the magic in action?
Click here to have a look at our products:


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Walk the Talk Show with Waylon Lewis at Naturally Boulder: John Simmons & Justin Gold.
John, Justin and Waylon go back 12 years or more in the Boulder eco entrepreneur community. While they're all as young and gorgeous as ever, they're now filthy rich. But have they sold out to The Man? Can success and values coexist?
New Video each Week.
Subscribe to our weekly newsletter for 15 free links to our best blogs of the week, including our latest Walk the Talk Show video featuring thought leaders & the issues of our time.
For more videos: Subscribe to our Youtube Channel.

subset: commoncrawl


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I've not baked in a while (it's definitely a winter thing!) but I got these Malibu chocolates for Christmas, which needed eating up. I never really eat chocolate anyway, let along during the summer, so I thought what better way to use them up than to bake. After all I love Malibu and I love cookies!
I took this recipe from one of my favourite childhood recipe books – Usborne Farmyard Tales Children's Cookbook – obviously adapting it slightly.
This recipe makes 12, although I made 13 and you will need:
· 100g caster sugar
· 100g butter (at room temperature)
· 1 egg
· ½ tsp vanilla essence
· 175g plain flour
I added 10 Malibu chocolates, which I based with a rolling pin in a sandwich bag.
Alternatively, use 150g milk chocolate drops and 100ml Malibu.
To bake:
· Cream the butter and sugar in a large bowl
· In a small bowl, break and beat the egg and add the vanilla essence
· Add to the mixture and sift in the flour, stirring until soft
· Add the Malibu chocolates (or Malibu and chocolate chips) and stir in
· Put a tablespoon of mixture on a baking tray, flattening each with the back of spoon/fork
· Sprinkle a teaspoon of desiccated coconut on each and push into the mixture
· Bake in the oven (gas mark 4) for 15-20 minutes or until golden brown
· Leave to cool on a wire rack and store in an air-tight container – eat within five days
Even for a first attempt, I wasn't really happy with how these turned out. The texture resembled cut-out biscuits, as opposed to cookies. However, they were a hit with my family so I'll definitely be trying them out again!
Will you be trying these out? What's your favourite combination?


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But far from recognizing these contributions, Trump has continually asserted that immigrants are criminals, despite the fact that their crime rates are lower than native-born Americans. He has directed his administration to deport people on the flimsiest of excuses, often separating families in the process.
His policies are morally reprehensible. That should be enough. But for those primarily focused on their pocketbooks, it is imperative to recognize that Trump's proposals are extremely damaging to our economy and our Social Security system, in particular.
If Trump pushes through his plan to slash immigration, it will cost the economy hundreds of billions of dollars in lost GDP. It will also hit Social Security's financing, making it much harder to expand, and not cut, our earned benefits.
Immigration strengthens Social Security's financing. On average, immigrants are younger than other Americans, so they will work and contribute to Social Security for more decades than the nation's American-born, aging population.
If Trump's decision to cancel DACA is not reversed, it will cost Social Security an estimated $31.8 billion over the next decade. Moreover, if Trump and hardliners in Congress are successful in slashing immigration in half, Social Security will lose $2.4 trillion over the next 75 years. In contrast, if immigration were doubled, Social Security would gain around $5 trillion over the next 75 years.
The projected increased revenue from doubling immigration is about seventeen times the cost of restoring an important part of Social Security that was wrongfully eliminated in 1981: Benefits to students between the ages of 18 and 22, whose working parents have died or become disabled. It is more than four times the cost of recognizing the invaluable role of family caregivers by providing them with credits towards their future Social Security benefits. Indeed, it is substantially more than the cost of giving all current and future beneficiaries a five percent increase starting today!
Conversely, reducing immigration will increase Social Security's modest shortfall, making the maintenance of the program more difficult, and, accordingly, its expansion more difficult as well.
Trump and his political allies demonize immigrants because they want to keep the American people divided. They want us to be focused on fear and hatred of "the other" instead of uniting against the billionaire class, who refuse to pay their fair share towards the common good.
Instead of falling for Trump's lies, we the people need to stand together and demand policies that work for all of us. That includes protecting and expanding Social Security.
In addition to requiring the wealthy to contribute their fair share, that expansion can and should be paid for by increasing immigration and bringing current undocumented immigrants out of the shadows. That is not only the morally right path. It is the best economic path for our nation. If we follow our better angels and not our biases, it is the path we will choose.
This article originally appeared in The Hill.


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World knowledge
Identify where all the countries of the world are located and, more importantly, learn about these "countries and kingdoms" that you might "be prepared in all things" (Doctrine and Covenants 88:78-79).
Better understand the interconnectedness of the world so we will appreciate those who contribute to making our life so abundant and easy and so we will be more willing to help those who have less.
Become better stewards of the earth through an increased understanding of how human behavior impacts the environment and affects the lives of others.
World development
Understand what factors have led some regions of the world to be more developed that others.
Current affairs
Gain enough familiarity with the world to be a more informed reader of the daily news.
Basic knowledge
Develop an understanding of basic geographic terms.
Learn to enjoy the journey by being a more observant, interested, adventuresome, and curious traveler.


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Cellucor Men's T-Shirts
Men's T-Shirts from manufacturer Cellucor must not be missing in the equipment of any athlete. They are made of soft and comfortable materials, such as 100% cotton or cotton blended with elastane, lycra or spandex. High-quality sports shirts and tank tops are breathable, sweat-absorbing and therefore do not cause allergic reactions. Fitness T-shirts and tank tops perform their function to the maximum and you can fully enjoy every movement. In our offer you will find T-shirts of different cuts, colours and design to highlight your toned body. In addition, most T-shirt are complemented by popular fitness quotes that will motivate you to perform better.
1 Item
1 Item


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Meeting-Wednesday January 22nd
This is a reminder that in lieu of the next regularly scheduled general membership meeting we will hold a meeting for members of the teachers bargaining unit – occupational therapists; physical therapists; resource specialists; school media library specialists; school counselors; school psychologists; school social workers; teachers; teacher assistants - to vote on the ratification of a successor agreement to the 2007-12 contract.
Weather permitting, the meeting will take place on Wednesday, January 22nd beginning at 4:00pm in the Rye Lake Campus Gymnasium. We urge everyone to be in attendance.
We will discuss the agreement (attached in the e-mail last week) at the meeting. Please do not enter into a dialogue regarding the MOA and APPR Summary Document on the BOCES e-mail server.
On behalf of the Executive Board & Negotiation Committee,
Leave a Reply.
August 2023


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Microsoft may be cooking up an innovation some gamers view as a dream scenario. According to The Verge, the tech giant is preparing to extend Xbox Live gaming support to Android and iOS devices. This would essentially give its successful digital media network an opportunity to have a cross-platform impact in the gaming world.

Word of Microsoft's expansion campaign first leaked from a listing on the company's public job board. "We will create a modern framework that is open-source, lightweight, extensible and scalable across various platforms, including Windows Store, Windows Phone, iOS, and Android," the listing read. While the post has since been deleted, The Verge is basing its report on what it calls sources "familiar" with the company's plans.

Digital Worlds Collide

A direct competitor of Sony's Playstation Network, Xbox Live delivers features such as online gaming, music, and video streaming to consoles and PCs. Through the Live Anywhere initiative, Microsoft is aiming to bring that experience to mobile devices and other platforms. For now, it appears that Microsoft will allow third-party developers to create games and apps that connect to the Xbox Live network to earn achievements, connect with friends, and possibly engage in cross-platform gaming on virtually any device.

Keep reading...


text: We took a few ingredients left over from our photo shoot and married them with a chorizo vinaigrette we were working on. The ingredients inspired the dish of tuna, potato, crunchy vegetables dressed with chorizo. It is always amazing how impeccable ingredients can be taken in so many directions; this being one option with what we had lying around.


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CMG Enables The Smarter Utility.
At CMG, we believe that The Smarter Utility is a new 21st century megatrend that reveals why and how the total digitalization of utilities will deliver a complete new Smart World with virtually unlimited possibilities.
The Smarter Utility is a non-stop, on-demand, re-design journey of the business models, business processes, technologies, organizational structures, and applied human capital to seamlessly blend existing and new stand-alone silo trends such as, Mass Customization, Open Sourcing, Crowdsourcing, eCommerce, Virtualization, Cloud Computing, Mobility, mCommerce, Social Media, Lean Manufacturing, Vehicle Electrification, Distributed Generation, Energy Storage, 3D Printing, Drones, and Internet of Things into a more profitable, faster growing, plentiful, and more customer driven utility reality.
The Smarter Utility delivers successes by committing to pervasive performance management, which helps streamline management processes by creating a smart, agile and aligned utility. The Smarter Utility enables the close monitoring of performance, flexible integrated planning, and re-establishes or enhances trust with stakeholders. At the same time, The Smarter Utility drives insight in divestments and investments, and offers techniques that help in rethinking strategies and managing innovation as a competitive advantage.
How does The Smarter Utility maintain a long-term leadership position, as well as manage today's operations?
By understanding its core businesses, taking action to protect and nurture them, retaining the best talent during tough times and constantly managing innovation. These are not only strategies for survival, but also almost always the very foundation of consistent, sustainable, and continued growth. Utilities will need to look outside themselves and their traditional partners to find new business models, skill sets and capabilities in order to develop The Smarter Utility.
Smart Utilities Maturity Index:
CMG Introduced its Smart Utility Maturity Index for Electric, Water and Gas Utilities to help customers map out their digital transformation journey. This maturity index ranking helps utilities understand their current level of of evolution and sophistication on a scale of 1 to 10. The Maturity index covers all smart technologies (e.g. smart grid, smart pipes, sensors, AMI, smart metes, etc), their deployment and transformation impact on the businesses. For More Info please contact CMG at firstname.lastname@example.com or call 888-445-5486.
Key Utility services by CMG include assessment, planning, architecting and design of the following:
Corporate Strategy, Branding & Marketing Strategy, White Papers, Reports, Assessments, Gap Analysis, Benchmarking, Designs, Architectures, Roadmaps, Use Cases, Business Models, Business Cases, Marketing Programs, Market Development, Channel Development, Go-to-Market Plans, IT/OT Management, IT Strategy, OT Strategy, Product Innovation, Project Management, Funding Strategy, and M&A Strategy.
CMG has great Utility expertise in the following technologies and market segments:
Smart Cities, Smart Energy, Smart Grid and Microgrids, Smart Water and Smart Pipes, Smart Gas and Smart Pipes, Smart Metering and Smart Devices, Smart Buildings and Smart Homes, Energy Storage, Distributed Generation (Gas CHP, Solar, Wind and Fuel Cells), Smart Transportation, Electric Vehicles and Charging Infrastructure, Energy Management Systems, Network Management Systems, Enterprise Software and Embedded Software, Telecom Networks, and Internet of Things.
Best Selling CMG Utility Services:
Strategy and Scenario Planning (SSP) Framework — The SSP Framework is a powerful methodology particularly useful in developing enterprise strategies to navigate extreme events like smart energy transformations. The process for this framework includes the selection of decisions needed, assumptions, drivers, brainstorming, solution seeking, blending, and mapping to decision-making.
Business Optimization and Transformation (BOT) Framework – The BOT Framework delivers a proven step-by-step methodology to optimize and/or transform existing utility business processes to achieve superior customer satisfaction, operational productivity and profitability.
Change Management Planning (CMP) Framework. – The CMP Framework delivers the answers to generating value in a world where technology evolves at a faster pace than ever before by empowering and enabling a change in behavior by key stakeholders to create learning organizations. The CMG change management planning framework outlines the best practices and steps required to facilitate these changes and ensure long term success.
Smart Grid Roadmap (SGR) Framework — The SGR Framework offers to utilities a world-class methodology for the assessment, benchmarking, design, architecture, and optimization steps for all stages of lifecycle management including pre-implementation, during implementation, and post implementation.
Regulatory Design (RD) Framework — The RD Framework delivers a proven process with use cases, business models, business cases and regulatory filings needed to enable the regulatory transformation that leverages technology and allows for the modernization of energy distribution & data systems to benefit businesses & consumers.
Smart Grid Governance (SGG) Framework – The SGG Framework helps utilities create and deliver a clear technology governance and alignment process to support the required transformation from selecting and deploying a smart grid roadmap successfully. Without universal buy-in and a common perspective throughout the enterprise, no successful transformation will take place.
Smart Buildings (SB) Framework – The Smart Buildings Framework (inclusive of BAS and BIoT) provides a clear roadmap for building owners and technology buyers to the best practices, use cases, benefits, technologies, standards and vendor offerings (e.g. edge devices, sensors, gateways, networks, control platforms, analytics tools, portals and applications) in the market place.
Smart Factory (SF) Framework – The Smart Factory Framework puts into practice our manufacturing and Industry 4.0 expertise for enterprises and help define the use cases, benefits, technologies, standards and vendor offerings to digitize factories across many industries successfully.
Big Data (BD) Framework – The Big Data Framework shares great detail of the key use cases in Smart Grid, Energy Generation, Smart Buildings, Smart Cities, Smart Water, and Customer Experience Solutions plus the best practices around data ingestion, automation, analysis, workflow and action.
Blockchain Energy (BE) Framework. The Blockchain Energy Framework delivers the answers to use cases, technologies, vendors, business models, business cases, policy regulations and models, and best practices for Trasactive Energy Solutions, Peer-To-Peer Energy Solutions, Community Energy Solutions, Mobility Energy Solutions, and others. CMG Blockchain Energy Framework leverages CMG Virtual Power Plant Framework, CMG Distributed Energy & Microgrid Framework, and CMG Smart Grid Roadmap Framework.
Telecom and Internet of Things (TIoT) Framework – The Telecom and Internet of Things Framework brings a proven roadmap model to commercial and industrial users of the best practices, use cases, benefits, technologies, standards and vendor offerings in the market place with focus on Government, Energy, Water, Transportation, Healthcare, Education, and Buildings.
Cloud Computing (CC) Framework – The CMG Cloud focus is on the roadmap of transformation from Packaged Software to Infrastructure-as-a-Service (IaaS) to Platform-as-a-Service (PaaS) to Software-as-a-Service plus the best practices and business models around the use and deployment of virtualization, private clouds, hybrid clouds, and IT-as-a-Service.
Distributed Energy and Microgrid Planning (DEMP) Framework – The DEMP Framework covers the assessment, benchmarking, design, architecture, and optimization steps to build grid independent or grid black star solutions.
Virtual Power Plant Planning (V3P) Framework – The V3P Framework covers the assessment, benchmarking, design, architecture, and optimization steps to build integrated distributed edge resources and smart appliances into a utility grid.
Smart Cyber Security & Compliance (SCSC) Framework – The SCSC delivers a proven step-by-step methodology to understand, identify, and mitigate cyber security risks by leveraging best practices and industry specific guidance to achieve optimal protection and regulatory compliance, where Enterprise resources for core activities that generate productivity and profitability.
Enterprise Project Management Office (EPMO) Framework – The EPMO Framework delivers on the best practices and methods to handle from large-multiyear portfolio of projects to a simple set of transformational projects. The EPMO Framework takes on PMI, Lean, and many other world class resources.
Distribution Management System Lifecycle Management (DMSLM) Framework — The DMSLM Framework covers the assessment, benchmarking, design, architecture, and optimization steps for all stages of lifecycle management including pre-implementation, during implementation, and post implementation. The DMSLMF provides key focus to functionality, data model, data quality, architecture, integration, phasing, testing, project management, and change management.
The CMG Team has deep historical expertise or recently worked with some of the following utilities:
AEP, APS, Austin Energy, Brazos River Authority, Centerpoint Energy, DEWA, E.ON, Engie, Enerjisa, Golden Spread Electric Cooperative, Heartland Generation, JEA, LADWP, Liberty Utilities, National Grid, New Braunfels Utilities, Oncor, PG&E, San Diego Gas & Electric, Seattle City Light, Southern California Edison, Southern Company, Vistra Energy, Xcel Energy.
For more information or to connect with our team, please go to our contact page and fill out the form, or send an email to firstname.lastname@example.com, or dial (888) 445-5486.


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The orbital shaker SM 30 A control with digital display and programmable control is ideally suited for high loads up to 30 kg and for mixing difficult media. The wide choice of rack systems ensures optimal fastening of different vessels.
Basic Equipment
Basic device with shaking plate and rubber mat, without rack system, with digital display and programmable control
Loading Capacity
- Erlenmeyer flasks 100 mL: 42 pieces
- Erlenmeyer flasks 250 mL: 20 pieces
- Separating funnels 250 mL: 6 pieces
- Separating funnels 1000 mL: 2 pieces
- Test tube racks: 4 pieces
|Shaking Motion
|Max Capacity
|66 lb (30 kg)
|RPM Range
|15 to 300 rpm
|Stroke Length
|26 mm
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Management company James Grant Group is looking for a Digital & Social Manager for one of its A-List music clients in London.
This role will focus on devising and executing social media and streaming strategies, creating digital content and providing all round digital support to the music division.
Due to the nature of the projects, we would like the successful candidate to start as soon as possible.
Key responsibilities:
- Hands on creation of social digital content
- Attendance at some of the artists promotional activities, tour dates etc
- Create reactive content that optimises key moments and creates conversations in the social world
- Develop and implement a streaming strategy for the artists new music and their catalogue
- Set and achieve campaign-specific objectives & KPIs
- Co-ordinate/oversee (and sometimes create and execute) regularly updated social media plans and prepare reports to inform key stakeholders
- Work closely with clients, the music team, the brand team and other James Grant divisions in addition to external stakeholders and key partners such as Twitter, Facebook, Instagram, Spotify, Vevo and YouTube
- Deliver against key KPIs including traffic and engagement (conversion) targets agreed with artist management and the music team
- Amplify all elements of activity – marketing, promo, etc. – across client channels
- Liaise with our US management division and assist with flow of information into their global digital sales team
- Contribute actively to brainstorms and ideation sessions
- Use native platform analytics and a range of other platforms/tools to analyse audience-related and performance data, creating meaningful reports
Person specification:
Essential requirements
- The ability to build a trusting relationship with talent is crucial
- Comfortable working and liaising directly with talent on a daily basis
- Build working relationships with other digital/social media teams related to clients activity in entertainment and music
- Have, and build on, existing good relationships with social media and digital partners
- Knowledge of design software is desirable with the ability to demonstrate your creative flair and create strong visuals and assets for the web on a daily basis
- Meticulous, with an eye for detail and high levels of accuracy
- Keen awareness of current digital design trends and an interest in media technologies and emerging platforms.
- Motivated self-starter, flexible and adaptable to change
- The ideal candidate will possess excellent verbal/written communication & copy-writing skills
- Have expert knowledge of social media
- Be highly creative and have a passion for the opportunities social media presents for entertainment formats and fan engagement
- Have worked in the entertainment or music industries
- Significant knowledge of digital technologies, platforms and channels of delivery
- Understanding of a variety of audiences, their needs and how best to target them using content
- Experienced with and knowledge of photo and video editing software
- Basic understanding of videography from a social media perspective
- National and international travel may be required


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Plastic Pontoons made of Polyethylene
Flexibility is everything! Our polyethylene pontoon floats are suitable for various applications and can be purchased separately from us. They are ideal for DIY of mobile or immobile floating platforms and floating docks. Simply choose one of the following product categories:
Pontoons for the construction of floating platforms
Pontoons for the construction of pontoon and house boats
The PEREBO-standard pontoon floater for the construction of floating platforms convince due high load capacity, simple handling and immense stability. They can for instance be used to build of floating work platforms, floating bathing platforms or floating docks. Due to the low weight, the floats can easily be loaded and connected with each other. You will be surprised how simple it is.
With the aid of our modular plastic pontoons for the construction of house boats and pontoon boats, pontoon hulls in arbitrary lengths can be built easily. In this way, pontoon boats or mobile floating platforms consisting of two or more pontoon tubes can be built easily. Furthermore they have a streamlined shape, are very sturdy and have a relatively small weight. This ensures fast drive with low fuel or energy consumption.


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The cost of health care is on everyone's thoughts. Open enrollment for 2017 Inexpensive Care Act plans is now closed, but you should purchase a plan any time of 12 months when you've got a qualifying life occasion, such as getting married or having a child. Plus we offer dental, vision and many other insurance plans to help preserve you and your family wholesome.
This method is already starting to be utilized to high-risk, high-cost patients by means of so-called Affected person-Centered Medical Houses. HEDIS (the Healthcare Effectiveness Data and Information Set) scores consist entirely of process measures in addition to straightforward-to-measure scientific indicators that fall well in need of precise outcomes.
I imply, how much responsibility do tax-paying folks like me have? What this means: You have moved out of your state or your coverage area, which brought about you to lose your medical insurance coverage. When you have a physician you want, additionally be certain she or he accepts your medical insurance plan.
Equally, health insurers which might be slow to embrace and support the value agenda—by failing, for instance, to favor high-worth providers—will lose subscribers to those who do. That was completely different, Monna advised me. Liberals usually say that conservative voters who oppose government-assured well being care and but assist Medicare are both hypocrites or dunces.


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Accredited Retail Investors
The time to invest in Real Estate is now
Don't subject yourself to stock market swings when you can invest with a Sponsor that owns and operates a successful real estate development business
Let us introduce you to our developers
If the economy continues to grow as we expect in America, some people are going to make a lot of money investing in real estate development. So how can you participate in this asset class over the next few years? Well, you can invest with our developer clients, in a business that you can understand.
Invest in assets that you can touch, along with the people and the strategy of knowing where your money is being invested.
Investing with professional real estate developers might prove to be better than publicly traded stock and bonds over the next decade.
Our Investors specialize in seeking "boots on the ground" resources for off-market deals. For many wealthy people, off-market investments represent a sizable portion of their net worth. We believe these assets deserve the same kind of attention that is given to financial investments, such as stocks and bonds.
We have a long history of working with SMEs helping them grow their businesses. As such, we form long-term relationships with an assortment of business owners, developers, private equity groups, and lenders nationwide.
Our Sponsors are located around the country. They understand the local market which is critical because business values are very much influenced by local factors.
Here's how you can get in on the action…
Experienced Developers work with us to find investors for real estate development projects. We, in turn, help investors find the kind of Sponsors they might want to invest with.
Investors know that they make money when they buy and not when they sell. We know that the art of negotiating the very best deal is where both the Sponsor and the investor is poised for success. This is something we are very good at. We structure investments that impact the Investor's bottom line and the Sponsor's bottom line, and our reputation.
We arrange for you to visit companies and meet the owners as part of your due diligence. This is a way to see opportunities for yourself. Best of all, the Sponsors generally picks up the tab.
For more information call or email Kyle Meyer 954-650-6798
email: [email protected]
These presentations contain confidential and proprietary information to be used solely for purposes of discussion, to determine preliminary interest in establishing a business relationship with Open Source Capital, LLC and our Sponsor/Developers. Under no circumstances are these presentations to be used or considered as an offer to sell, or a solicitation of an offer to buy any security. Any such offer may only be made pursuant to a prospectus, or other offering documents, meeting the requirement of applicable Federal and State securities laws. The information contained herein is in summary form for convenience of presentation. It is not complete and it should not be relied upon as such.


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A vegan diet can be healthy but there are a few vitamins and minerals that can be low on a vegan diet. Find out which and how to keep those levels up!
One of the best ways to keep healthy is to eat a diet rich in whole foods. However, there are a few vitamins and minerals that can be typically low when following a plant-based diet.
It's a good idea to get blood work done by your healthcare provider at least once a year to make sure your levels are up to par. Often, people may not even know they are deficient until they start experiencing symptoms later on.
If you are low, you can get your levels back on track through diet and supplements.
Needed for: cell division (production of DNA), healthy red blood cells, production of myelin sheath around nerves, fat and amino acid metabolism, folate activation
You can get a blood test for B12 or a urine test for methylmalonic acid (an organic acid). If MMA is high, it indicates a B12 deficiency.
There are no naturally occurring plant-based foods that contain B12, however, some foods (like nutritional yeast) are fortified with them. It is essential for vegans to get enough B12 so while it may be possible to get the amount needed through fortified foods, it's easier to take a supplement and be sure you are getting adequate amounts of B12.
The recommended amount of Vitamin B12 per day for adults is 2.4 micrograms (mcg) per day.
Methylcobalamin and cyanocobalamin are two absorbable types of B12. Supplements come in 25mcg-1000mcg. Be sure to check with your personal nutritionist or healthcare provider for the correct kind of B12 for your personal wellness needs.
Needed for: calcium level regulation in blood and tissues, bone density, cell growth and development, immune system cells.
Bloodwork will test 25 OH D levels. If levels are low, which many times they are for vegans especially in the winter because vitamin D is synthesized by the sun, you can take a supplement to get them back up to normal. Once normalized, supplements can be re-evaluated with your nutritionist or doctor.
Plant-based food sources of Vitamin D: There are not many naturally occurring foods with Vitamin D except for mushrooms if they have been treated with UV rays. Some fortified foods like some non-dairy yogurt and milk, orange juice, cereals, and tofu contain vitamin D - just be sure to check the packaging.
Much of our population is low in vitamin D, especially in the winter months. I myself take 1000IU/day to keep my levels up. Before starting on any supplementation, be sure to check your vitamin D levels and talk with your personal nutritionist or healthcare provider. If you do supplement with vitamin D and are vegan, be sure to note that most vitamin D3 is animal-based while vitamin D2 is plant-based.
Needed for: bone and tooth health, nerve cell transmission, muscle function, blood clotting, intracellular signaling.
There is no real test for calcium deficiency because your body tightly regulates calcium levels. If you are low in calcium, your body will take it from your bones so you want to make sure you're getting enough calcium in your diet to prevent osteoporosis.
Plant-based food sources of Calcium: leafy greens (kale, turnip greens, mustard greens) fortified soy and other nondairy milk, fortified tofu, white beans, bok choy, broccoli, and watercress. You can also supplement with calcium to ensure you are getting enough to maintain your levels but check with your personal nutritionist or healthcare provider if you have questions on that.
Needed for: oxygen transport, muscle formation, energy production, enzyme function
Many vegans are low in iron because many sources of iron are meat-based. You can get a full iron panel done which includes iron and Total Iron Binding Capacity (TIBC), ferritin, and transferrin blood tests. It's good to get these checked every once in a while to make sure levels are adequate and to prevent iron deficiency anemia.
Plant-based food sources of Iron: lentils, carrots, soybeans, broccoli, oatmeal, quinoa, fortified cereals. For better iron absorption, eat foods high in iron with vitamin C rich foods. Absorption can be decreased when taken with tea or coffee. For better iron absorption, eat foods high in iron with vitamin C rich foods. Absorption can be decreased when taken with tea or coffee.
Needed for: proper immune system function, cell division and growth, wound healing, antioxidant and enzyme function.
Plant-based food sources of Zinc: lentils, green peas, white beans, wheat bran, corn, oatmeal.
Zinc supplementation is sometimes necessary for vegans. I myself supplement sometimes, especially during cold and flu season. Speak to your be sure to your personal nutritionist or healthcare provider on supplement details.


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TGIF Party on Plymouth Waterfront at East Bay Grille
Dance under the stars at East Bay Grille by the Pier while First Class Band thumps your favorite songs on the patio bar!
A gourmet menu featuring seafood and much more. The band is ready for summer so bring your peeps! 9pm-12:30am


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Dr. Frank Zastrow
DDS, MSc
Dr. Frank Zastrow
Dr. Frank Zastrow M.Sc. is oral surgeon, international speaker and founder of the international Facebook group REAL BONE BUILDERS (www.group.realbonebuilders.com) – a platform with more than ten thousands of doctors worldwide, who focus on Biological Bone Augmentation (BBA Concept) and the reconstruction of severe intraoral bone defects with purely autogenous bone and tissues.
After he finished 2004 the dental school in the University of Heidelberg, Germany, he became research associate at the oral surgery and maxillofacial surgery center of the University of Heidelberg (medical director: Prof. Dr. J. Mühling).
Until 2012 he was Senior Physician at Prof. Fouad Khoury in the clinic Schloss Schellenstein, Germany and since 2012 he is owner of the private clinic Dr. Zastrow & Colleagues in Wiesloch, Germany.


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Francesco De Cave Chooses Hog 4 for Arena di Verona Concert
Italy – Lighting designer Francesco De Cave illuminated Italy's Arena di Verona using his trusty High End Systems Hog 4 console for the third consecutive RTL 102.5 Power Hits Estate concert. The event celebrated the top 50 songs played on Italian radio stations during the summer of 2019. The four-hour concert featured live performances from more than 20 artists including OneRepublic, Eros Ramazzotti, Mika and Lewis Capaldi.
The set design for the open air venue featured an uncovered stage designed to favour visibility for the audience of 15,000 people. De Cave was tasked with designing a visual spectacular for the venue which is best known for hosting large-scale opera performances.
"Fabio Marcantelli, artistic director for RTL 102.5, and owner Lorenzo Suraci expressly asked me to do something different than what you normally see in the arena by offering the public a powerful show full of light and video," says De Cave.
"They wanted a strong visual impact, a real 'explosion of lights'," he continues. "Without a cover and hanging points the risk was to place the usual motorised fixtures in the steps behind the stage, so I had to look for a more original solution."
The peculiarity of the installation led to 308 strobe lights being mapped as if they were a large LED screen capable of reproducing video content.
In addition to the experience and skill of De Cave, this was made possible thanks to the pixel mapping capabilities of the Hog 4 and Capture 2019 software. This combination allowed the LD to create a virtual, precise representation of what would ultimately be the live show.
"I prepared everything at home with Capture 2019 together with a Hog 4. Through the Hog's internal visualiser system I was able to open all the DMX universes I needed and recreate a decidedly functional and accurate project," says De Cave.
Time constraints meant there was no opportunity to test the show in the arena. Thankfully, De Cave found that everything worked perfectly, both in terms of lights and video, during the concert.
"I was surprised how much the live show actually corresponded to the virtual project. Everything worked wonderfully, from the fluidity of the videos to the matching of colours, a perfect match between Hog 4 and Capture 2019," remarks De Cave. "The power of the internal pixel mapping engine meant I could add and mix the colors on the video exactly as if I were working on a media server."
The Hog 4 console also controlled 160 wash lights, 50 spots, 40 dimmer channels for the blinder, and even a CO2 effect through the generic two channel fixture.
1st November 2019
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Firefox 29 is out, in accordance with Mozilla's regular Tuesday-based 42 day update cycle.
There are numerous security fixes combined with some rather in-your-face visual changes.
For those who prefer their security patches quickly but their feature updates more slowly, Firefox 24.5.0 Extended Support Release is also available.
The security patches include a number of critical updates to close potential remote code execution holes.
That's the sort of bug that could allow a crook to infect your computer merely by getting you to click through to a website containing booby-trapped content, bypassing any dialog boxes to ask if you're sure you want to download or run a file.
The red entries in the list below are the ones that should convince to to update sooner rather than later, assuming you haven't chosen to give control over updates to Firefox itself:
You'll see the phrase use-after-free several times.
That's where a programmer hands back (frees) a temporary block of memory so the operating system can re-allocate it, after which the contents of that memory can no longer be trusted.
But then the programmer continues to use the data stored in that memory block, even though it could by now have been altered by another part of the program.
Now imagine that attackers can arrange a sequence of operations, for example with some cunningly-crafted JavaScript, causin external (untrusted) data to wind up in a memory block that is used after it is freed.
They may thereby be able to trick your browser into misbehaving in ways that don't merely cause it to crash, but instead cause it to carry out unauthorised operations.
Usually, that means potential remote code execution, which is why this sort of bug almost always gets a "critical" rating.
But what about the bugs that aren't critical?
It turns out that there are a couple of other bugs patched in this update that are handy reminders of the sort of vigilance that security-conscious programmers needs to maintain.
MFSA 2014-35, for example, is a privilege escalation bug in the Mozilla Maintenance Service.
Ironically, that's the background process, on Windows verions of Firefox, that prevents you being hassled by UAC (User Account Control) prompts during an automatic update.
As you can imagine, this sort of service needs system-level privileges, so crooks who have already found a way into your computer (whether through a Firefox bug or not) could use the next Firefox update as a way to boost their powers on your system.
And MFSA 2014-40 is a fault in how Firefox on Android manages its display.
The bug means that once the address bar has scrolled off the top of the screen on your Android device, a devious web page could use JavaScript to stop it reappearing.
In other words, when you scrolled back to check where you were, a crook could show you a fake address bar – perhaps even tricking you into thinking you have an HTTPS connection to a genuine site.
That might not sound like much of a flaw, and indeed Mozilla has only rated it "moderate" in severity.
But we have it as an article of security faith that the address bar is part of the browser than cannot be subverted or re-written by a remote website.
So this sort of loophole could be very valuable as one part of an attacker's subterfuge.
And the new visuals in Firefox 29, shown below in comparison to the old look in Firefox 24.5.0 ESR?
The jury is out, at least at Naked Security.
One of us, an OS X-using backslider from Firefox, remarked that it "looked way cool" and was enough for him to consider moving back into the Mozilla camp.
And another of us, a long-term Firefox-on-Mac fan, remarked that he might as well jump ship to Google's Chromium browser, now he's forced to have those space-sapping curvy tabs just where he thinks they shouldn't be in an OS X application.
For now, between 29.0 and the ESR flavour, you get to choose your visual style.
Just make sure you've got the latest version of either sort, for security's sake.


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There are a few legitimate reasons why music subscription services may not be for everyone, but many people are missing out on hours and hours of flexible music listening fun just because of knee-jerk reactions. This article provides some responses to those common objections.
This is a guest post by Eddie Yasi, writer of the subscription music services blog CloudMusic.
With the launch of Spotify in the US, music subscription services have received a never-before-seen level of publicity and scrutiny by the American press. In general most of the professional articles have presented a fair look at the pros and cons of such services, but in the comments sections I'm often seeing objections that have been around since these types of services were first introduced many years ago. Most of these objections don't hold water when considered more closely.
I want to own my music, not rent it
This is by far the most common objection, and it makes the odd assumption that you'll immediately cease all purchases just because you use some subscription service. Suppose you purchase two or three CDs a month. If you do subscribe to a subscription service, you can keep the money you spend on music at the same level by simply cutting out one CD, or downloading 10 fewer songs that month. You'll then have the flexibility of an entire streaming library on top of the other purchases you make.
Unlike services like Pandora or LastFM, with a music service like Spotify you can listen to entire CDs in their original track order as many times as you want, and make sure that the songs you think you like will hold up to extended replays over time. I know for myself that some songs that I really like on initial plays quickly grow stale, while others do withstand repeated listens. Wait a month or two, then purchase only those tracks you are still really enjoying and skip the rest. This is what I did when I first started using a subscription service, and I was immediately saving money month-to-month. I used to average five or six CD purchases a month, but that quickly cut down to one or two. These days I probably purchase one CD's worth of songs every couple of months, even though I'm always listening to new music.
The point here is that there's no reason you can't use a subscription service and still purchase those special songs or CDs that stand the test of time. The subscription model is a great way to make sure your purchases are only the real gems, and not something that quickly pales.
If I stop paying, all my music goes away
As I noted in my first point, you can still purchase your absolute favorites so those will never go away, and still be saving money when compared to always purchasing everything.
But, my main objection to this complaint is: "Why would you ever stop?" Once you start using a subscription service and you see how much flexibility it gives you, you would no more think of stopping it than you would a cell phone or other valued service.
At the cost of one movie a month or a couple cups of coffee, the cost is trivial for most people. It's odd how many think nothing of paying $10 for a couple drinks out with friends, but suddenly treat the same $10 a month as some outrageous expense when it comes to the music they listen to all the time.
Think of it this way: one videogame is half a year of a music subscription service. Half a year! The average videogame will give you maybe 20 to 30 hours of fun (and many give a lot less). Compare that to half a year of access to tons of music! I think the cost benefit here is pretty good in comparison.
In the past when there were only a handful of music subscription services, and it seemed one was folding every other month (Yahoo Music Engine, Urge, and so on). I was worried they would all eventually collapse. But now that we have so many new music services popping up (and all surprisingly good), and what with Apple rumored once again soon to be joining the fray, that worry seems less and less likely.
In the case of Spotify, with an always-available free level of service, your favorite songs will simply become restricted in terms of how much or often you can listen to them, but will still be available.
Finally, with all of these services including those without a free level of access, it's worth considering the flip side of the coin: even if you do stop the service, all that music instantly returns the moment you resume it. No hassle, no fuss, no worrying about where the backup CD is, it's just back with a few keystrokes. As someone who had his hard drive crash and couldn't find his MP3 backup CD in the past, I really appreciate this!
I can listen to Pandora/Slacker/LastFM for free
All of these are great services in their own right, but they lack a couple key capabilities: you can't listen to one specific album, or one specific artist, and you can't create playlists of exactly the songs you want to hear in the order you specify. They are fun in their own right as a way to discover music, but they have some serious restrictions. Most subscription services also have equivalent functionality, and some like Mog or Thumbplay rival these services in generating radio stations or playlists that pull in lots of music similar to your favorites.
The next time one of your favorite groups has a new CD out, good luck using one of these services to listen to its tracks in consecutive order!
Their music selection is too limited
Now here's an objection that has some merit to it. Most of these services have a limited selection, but they have grown much larger in the last few years. However, the library choices vary widely from service to service, and you need to be diligent during your free trial period to see if a particular service covers your favored genres well. You'll frequently see the 15 million figure associated with Spotify, but for the US, at this time, the actual number is slightly lower.
For example, I like electronica and ambient music, and have discovered lots of relatively obscure favorite artists over the years. In comparing the services I've found that Rhapsody and Napster have the best selection, Mog and Spotify are close behind, and rdio is on the trailing edge.
Certain major artists are not easily available on any streaming service (The Beatles, Led Zepplin, etc.) so if that's all you listen to you may not find any subscription service to your liking. But, assuming you have some variety to your tastes, you may still find that the $10 per month is still worth it to bring some lesser known artists into your life.
These days, most music subscription services all have 10 million or more songs in their libraries, so selection is less of an issue than it used to be. If music selection is critical to you then taking the time to use each service's free trial is a good idea. Prepare a list of representative groups/artists from each genre of importance to you and use the trial time (or the free usage time on Spotify) to see how well each service will meet your needs.
I don't listen to enough music to be worth it
Here's another absolutely legitimate reason not to use a music subscription service. If you average one CD purchase a month or less, and are happy listening to random radio style stations all the time, then these sorts of music services may not be for you: you probably could spend the $10 better elsewhere. But, maybe try it for one month? Who knows, perhaps the reason you don't like music is because you haven't been able to freely roam through a large selection picking and choosing exactly what to try out next! If you can get an invite to Spotify's free service then the only investment is your time to see if you may end up listening to more music once you have a vast selection available.
I listen mostly to my favorites that I want to purchase anyway
This is a variation on the earlier "I want to own" argument, but I want to address it separately because it gets to an important point: using a music subscription service may change how you listen to music.
In the past for me it was all about amassing a list of favorite CDs and songs, and then playing them through heavy repeated rotation. Over the months my favorites would slowly change, but I tended to concentrate on those favorites most of the time.
But, as the services out there mature and gain more music discovery feature,s I find that I am constantly discovering great new music, and even growing much more adventurous in listening to other genres. I've found I like early music (like 11th through 14th century early) as well as certain types of international music that I never would have discovered without the flexibility of a subscription service.
The way I approach music has changed: it's less about repeated listening to a handful of favorites, and much more about exploration and discovery. I usually don't listen to even the most beloved CDs or songs nearly as long as I used to because I stumble on something else equally compelling within a couple months. And, those I truly love I still purchase in order to show support for the artists that have brought me so much enjoyment.
I don't want to have to be online to listen to my music
All the major services have offline listening now. This is not an issue unless you anticipate being off the internet for weeks at a time.
With torrents I don't have to buy anything
If you truly feel comfortable taking what is not offered (i.e. stealing), then there's not much I can say. If you don't think it's stealing ("I wouldn't have bought it anyways") then you're overlooking the simple fact that you're getting some amount of enjoyment out of someone else's work that they do not provide for free, and are just fooling yourself.
Summing it up
It's easy to cloud the issue (pardon the pun) by getting into the ideas of ownership vs. renting. Keeping it to the bottom line may help clarify: simply put, is a music subscription service worth $10 a month to you? Will you get your money's worth? Whether you continue to buy music or not, whatever the holes may be in your favorite music library, do you feel the $10 is well spent?
All services offer a free trial, so give it a shot and see how it goes. If one stands out, try it for one month and see what happens. If you don't like it then you're only $10 worse off than you were before, and if you do like it you've just unlocked thousands of hours of future music listening pleasure, and it'll be some of the best money you've ever spent.


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Mubarak funeral President Abdel Fattah Al-Sisi, generals, state officials, and soldiers congregated at Cairo's El-Mosheer Tantawy Mosque, where cannons stood ready for a 21-gun salute to bid farewell to the former air force commander. Mubarak's body was transported by a military helicopter transported to the mosque, where his sons Alaa and Gamal, recently acquitted of corruption charges, were among the mourners.
Mubarak, the Soviet-trained fighter pilot commanded Egypt's air force during the 1973 war with Israel. The former air force chief and the vice president became head of state in 1981 after Islamist militants assassinated his predecessor Anwar Sadat during a military parade.
Mubarak was elected President of the Organization of African Unity in 1989 and 1993. Under his rule, Egypt returned to the Arab League after its membership was frozen due signing the Camp David Accords.
Mubarak funeral was attended by Prime Minister Mostafa Madbouly, former interim president Adly Mansour, sons of Mubarak, Gamal and Alaa, Grand Imam of Al-Azahar Sheikh Ahmed Al Tayeb, Pope Tawadros II of Alexandria, various ministers, military leaders, and former parliament speaker Ahmad Fathy Srour.
Mubarak was ousted in February 2011 after 18-days nationwide protests against his rule in what was known as the Arab Spring uprisings. The Egyptians protested against the spread of poverty, unemployment, corruption, torture, and repression.
During a presidency that spanned nearly 30 years, Mubarak survived assassination attempts. Most famous of such attempts was in 1995 when gunmen ambushed his motorcade upon his arrival in Addis Ababa, Ethiopia.
In 2005, he asked the parliament to amend Article 76 of the Constitution to make the election of the president by direct secret ballot and to open the doors for registered parties to nominate a candidate in any presidential election.


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DePaul head basketball coach Dave Leitao has been suspended for three games by the NCAA, and the program has been hit with a fine and recruiting restrictions. The full release by the NCAA is below, and the complete Public Infractions Decision can be found HERE.
A former DePaul associate head coach violated NCAA ethical conduct rules when he knowingly directed the former assistant director of basketball operations to provide impermissible recruiting benefits to a recruit, according to a Division I Committee on Infractions panel. Further, the committee said the men's basketball head coach violated NCAA head coach responsibility rules when he did not stop or prevent violations from occurring in his program.
The men's basketball program recruited the student-athlete, who had graduated from high school but had not yet met NCAA initial eligibility requirements. To help ensure the necessary coursework was completed, the committee said a former associate head coach arranged for the assistant director of basketball operations to live with the prospect. The assistant director of basketball operations did not complete the prospect's coursework, but he monitored the recruit's progress, limited his extracurricular activities and ensured tests were taken.
The student-athlete met eligibility requirements and enrolled at the university. Because the arrangement was an impermissible recruiting benefit, the committee said the student-athlete competed while ineligible. The arrangement also involved impermissible recruiting contact, which caused the men's basketball program to exceed the number of allowable coaches.
The head coach did not promote an atmosphere of compliance because three men's basketball staff members knew about the arrangement but did not report the violation or question whether it was allowable, according to the committee. Even more troubling to the committee was the director of basketball operations stated he knew the contact was a violation but did not report it because he did not want to be disloyal, cause tension, get in the way of the associate head coach or otherwise hurt his career. He also did not know how to report violations. The committee said the assistant director of basketball operations was also concerned for his future and did not question the associate head coach's directions. According to the committee, a culture of silence pervaded the program.
The head coach did not monitor his staff when he did not actively look for red flags or ask questions about the assistant director of basketball operations' two-week absence. The committee directed that head coaches must verify — not just trust — that staff members are following the rules. The committee recognized the head coach's efforts to require staff attendance at compliance meetings and communicate with compliance officials, but it said he needed to do more.
"The membership requires proactive engagement from head coaches as leaders of programs," the committee said in its decision. "The head coach created an environment where staff members did not report violations or consult with the compliance staff but chose to remain silent. The head coach simply did not ensure a compliant program."
The committee used the Division I membership-approved infractions penalty guidelines to prescribe the following measures:
- Three years of probation.
- Suspension of the head coach from the first three regular-season games of the 2019-20 season.
- A three-year show-cause order for the former associate head coach. During that period, any NCAA member school employing him must restrict him from any athletically related duties unless it shows cause why the restrictions should not apply.
- A vacation of records in which the men's basketball student-athlete competed while ineligible. The university must provide a written report containing the contests impacted to the NCAA media coordination and statistics staff within 45 days of the public decision release.
- Recruiting restrictions, including:
- A reduction of six men's basketball recruiting-person days during the 2017-18 academic year (self-imposed by the university).
- A reduction of six men's basketball recruiting-person days in April 2019 (self-imposed by the university).
- A $5,000 fine, plus 1% of the men's basketball program budget.
Members of the Committee on Infractions are drawn from the NCAA membership and the public. The members of the panel who reviewed this case are Norman Bay, attorney in private practice; Jody Conradt, special assistant to athletics and retired head women's basketball coach at Texas; Jason Leonard, executive director of athletics compliance at Oklahoma; Joel Maturi, former Minnesota athletics director; David Roberts, chief hearing officer for this panel, senior administrator at Southern California and vice chair of the Committee on Infractions; Sarah Wake, associate general counsel and associate vice president for equity at Northwestern.


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When you reach into your pantry, you may notice that your salt says that it's iodized. In fact, you may not have realized it, but salt's been iodized in the United States since 1924.
But do you know exactly why this has been done? And do you know what role it plays in your thyroid? What even is the thyroid gland?
Below, we'll talk in detail about the thyroid, in particular, about thyroid disease and the role iodine plays.
Your thyroid is a small gland located in your neck and throat area. It has a butterfly shape, and its parts are the isthmus (the middle section) and the lobes (the "butterfly wings").
This tiny little gland actually has a massive job in your body! In general, it takes tyrosine, iodine, and some other vitamins and minerals and makes it into two main thyroid hormones: triiodothyronine (T3) and thyroxine (T4).
These hormones play vital parts of your body's metabolism. So as you can imagine, if your T3 and T4 levels are off, it can really make you feel, unlike your usual self.
The thyroid gland is controlled by your pituitary gland, which is also another tiny gland in your body.
It's about the size of a peanut, and you can find it in your brain just behind the bridge of your nose. The pituitary gland works to produce stimulating thyroid hormone (TSH); as you can guess, if your T3 and T4 levels drop too low, then your pituitary gland pumps out more TSH.
When your thyroid detects higher TSH, it'll then produce more T3 and T4 in response. As a result, when your pituitary gland sees a better balance of those hormones, then it backs off with TSH production.
Also, your pituitary gland is controlled by your hypothalamus, another gland in your brain. This gland produces thyroid releasing hormone (TRH), which signals the pituitary gland to produce TSH.
As you can see, it's a vast chain of reactions that keep your hormones in balance. All of the above responses are part of what's known as a negative feedback loop.
In the previous section about the thyroid, we mentioned that it uses iodine to make T3 and T4. But what is iodine exactly? After all, all you know is it's contained in the table salt we use to cook our meals.
First of all, iodine is an element you can find on the periodic table; it has an atomic number of 53 and a symbol of I. It's classified as a stable halogen and is the heaviest one.
Although it's essential for our bodies (as is evident in the thyroid's need for it to convert to T3 and T4), we can't produce it ourselves. So we must get enough iodine through our food.
Foods that are rich in iodine include meat, seafood, eggs, and some types of bread. You can also get iodine from table salt and multivitamins.
What Is Thyroid Disease?
Thyroid disease is any condition that affects your thyroid gland's ability to make T3 and T4. Two of the main types of thyroid disease are hypothyroidism and hyperthyroidism.
Hypothyroidism is where your thyroid gland doesn't produce enough T3 and T4. A common side effect of this is goiter, which is noticeable swelling in your neck.
The leading cause of hypothyroidism is a lack of iodine in the diet. Some people may also have this condition because of Hashimoto's thyroiditis, which is an autoimmune disease.
Hyperthyroidism is when your thyroid produces too much T3 and T4. As you can guess, this can result from ingesting too much iodine. However, most of the cases of hyperthyroidism are from Graves's disease, which is also an autoimmune disease.
What Are the Symptoms of Thyroid Disease?
When you have an iodine deficiency, this usually leads to thyroid disease. Some symptoms of this deficiency are:
- Goiter: As we said above, your neck may become enlarged. As a result, you may have problems breathing and swallowing. You may also choke more, mainly when you're lying down.
- Hypothyroidism: Again, iodine deficiency is the leading cause of hypothyroidism.
- Problems with viable pregnancies: In addition to having miscarriages, stillbirths, and premature babies, mothers with iodine deficiency may also have issues with intellectual disabilities and growth in their children.
Some symptoms are particular to each kind of thyroid disease. We'll discuss each one in more detail below.
If you have hypothyroidism, symptoms tend to be pretty mild. If you're lucky, you may have no symptoms at all. Some of the common ones you might experience are:
- Fatigue
- Constipation
- Always feeling cold
- Poor memory
- Poor concentration
- Hoarse voice
- Poor hearing
- Shortness of breath
- Weight gain
- Hair loss
- Dry skin, hair, eyes
Unlike hypothyroidism, hyperthyroidism can present severe symptoms, or in some cases, none at all.
Here are some of the common ones you'll see:
- Fatigue
- Increased bowel movements
- Increased anxiety
- Excessive sweating
- Intolerance of heat
- Tremors
- Heart palpitations or irregular heartbeats
- Weight loss
As you can see, most of the symptoms are on the opposite spectrum of those for hypothyroidism.
What Can You Do to Address Thyroid Disease?
The primary way to address and alleviate the symptoms of thyroid disease is to focus on your iodine levels. In addition to helping you adjust your diet, your doctor may also prescribe you medications. This is especially true if your thyroid disease is due to autoimmune issues.
Try Naturopathic Medicine for Your Thyroid Issues
When mainstream medicine doesn't work so well for your thyroid disease, or you want to try something more natural, then you might want to look into naturopathic medicine. This is a practice that combines modern medicine with the powers of nature.
Through naturopathic medicine, you can reverse the effects of iodine deficiency by using minimally invasive methods. For instance, the doctor can work with you to create a diet plan that ensures you get the right amount of iodine. As a result, you can alleviate the symptoms of your thyroid issues with the least risk of harmful side effects.
Does naturopathic medicine sound like the right solution for you? Then book an appointment with us today.


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Brazilian Blog Outs 2018 Jeep Compass
Tweener SUV Shows Grand Cherokee Influence
Related Video
With the introduction of the new Cherokee in 2014 and the subsequent rollout of the Fiat 500 X-based Jeep Renegade, many of us wondered what the long-in-the-tooth Compass was still doing in the Jeep lineup. The Compass and related Patriot model have long been the also-rans of the Jeep lineup, with their primary attraction being their low purchase price. Between the Renegade and Cherokee, we figured someone could find a smaller Jeep to their liking. However, the Compass and Patriot continue to be respectable sellers, despite their long-outdated design and somewhat mediocre performance. So instead of pulling the plug on its value-oriented model, Jeep is instead updating it for 2018, with smart new styling and new features to make it relevant to today's compact crossover buyer. Brazilian auto blog Autoo.com.br caught the new Jeep in the buff, and in all honesty, we don't hate it.
Styling wise, the new Compass (the name will presumably live on) borrows liberally from the Grand Cherokee, with a little Cherokee influence in the rear cargo area side window. Still up for debate is whether or not we'll see both short and long-wheelbase variants or if the U.S. will see both. We're fairly confident that the primary powertrain will be the 2.4L "Tigershark" I-4 mated to a nine-speed automatic. The blog is predicting a 2.0L I-4 turbodiesel for international markets and possibly a 2.0L I-4 gas turbo, which may also be offered in the U.S. The Brazilian-market Compass will likely be manufactured locally, with U.S.-bound models expected to be built in Mexico. What do you think of the new Compass?
Source: Autoo.com.br
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Editorial Schedule Template
Use this weekly Excel spreadsheet to plan your blog/web updates and prepare everything you need to take them live including visuals, CTA's and promotion plan. Store it all in the one place to streamline editing and content entry.
To be used by content producers and content entry officers.
A3 and Tabloid Microsoft Excel spreadsheet.


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By the time I arrived at the North Carolina State Fairgrounds yesterday, the vendors and exhibitors had packed up and were, for the most part, gone, but there were people like me, claim tickets in hand, waiting our turn to pick up our entries and return them to their natural habitat as can be seen here:
The fun part about the "after fair,"as I think of it, is that it is much less harried and there is opportunity to meet fellow crafters (however briefly), offer congratulations, and admire their handiwork whether or not their work garnered a ribbon.
The end of the fair leaves me with seemingly endless errands to run and in between those errands there is time to reflect on the season just past.
Hard work is one component of my success, and it is the one over which I have some measure of control.
Good luck is another, and it is much more sobering because it is an element over which I have no control other than to recognize it for what it is and put it to use when it presents itself, as I did today when I used a break in the errands to work on the cookie poncho.
After tracking down a skein of the Red Heart Super Saver coffee fleck, I was finished the two dark chocolate cookies I needed to complete the assortment, and while waiting for my son's Brain Game meeting to adjourn, I made the fourth and final Peanut Butter blossom.
Here are the two panels of the cookie poncho as completed as they can be before joining:
and here they are correctly oriented for the final join:
I don't have grandchildren of my own, but I am lucky enough to have a friend who is willing to share hers with me, and I can hardly wait to get this cookie poncho done and sent off to my friend's granddaughter — together we can work to change the world –one stitch (and one cookie poncho) at a time.


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Do you spend a lot of energy avoiding pain? Many trauma survivors spend a huge amount of time trying to avoid emotional pain. It is a natural response, but one that complicates our lives tremendously. The biggest sign you have that you are avoiding your pain is if you are doing things compulsively. Some examples include the following:
- Do you use drugs or alcohol to avoid feeling pain?
- Do you eat more than you should or eat when you are upset?
- Do you exercise frequently, for hours at a time, several times per week?
- Are you in love with romance, so much so that you are avoiding everything else in your life?
- Does being in love, or seeking out love take over your life?
- Do you have sex to avoid feeling and/or intimacy?
- Do you use sex to cope?
- Do you masturbate too much?
- Do you fantasize or stay in your head too much?
- Do you use the television or computer for several hours per day?
- Do you keep yourself busy so you don't have to think about the problems that you are having?
- Do you gamble away your problems?
- Are you a workaholic – you work so much that work is your life?
- Do you shop and spend more money than you have?
All of these are common strategies many people use to avoid pain. You may have other ways not listed here that you use to avoid pain. The key is, are you constantly trying to avoid feeling your pain? If you are, therapy is a good idea.
Avoiding one's feelings just makes things harder. Your body needs a way to express these feelings, so they will come out in one way or another. If you are able to cry, get angry, and experience your feelings thoroughly and don't avoid pain, your body doesn't need to find another way to do it. But, if you are avoiding, you will constantly seek out distractions, find yourself acting out the pain in other ways. You may find yourself getting angry for no apparent reason, developing physical problems, such as an ulcer, back aches, headaches, jaw pain, or chronic muscle tension. Some people develop even more serious health problems like heart attacks, strokes, and chronic bowel problems because they avoid their emotional pain for long periods of time. Learning to deal with your pain will help you in all areas of your life. If you are a pain avoider, reach out for support! Pain avoidance interferes with your happiness and health! You can't avoid feeling one emotion and feel the others. You have to repress them all. It is the biggest warning sign that something is wrong in your life. Listen to your behaviors and reach out for support!


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NOTE: Due to new authentication implemented by Frontier, EDCE no longer works. Please see the following Github issue if you wish to contribute.
*This was published early 2015 before the API was officially allowed*
Elite Dangerous Companion Emulator (EDCE)
Everything mentioned in this post is a Good Thing™, and I encourage you to read it fully before voicing an opinion.
EDCE is a python script that securely retrieves your commander data from Frontier exactly like your iPhone would if you were using the Elite Dangerous Companion mobile app. It can also optionally post market data from where your commander is docked to EDDN.
Latest release
Foreword (2016)
EDCE was meant as a proof-of-concept for other developers to learn how to use the Companion API, and to show FD how incredibly positive third-party apps can be when using the Companion API. As such this is why it's not fully fleshed out comparatively to the other great tools out there.
With that in mind anyone else that wishes to become a collaborator to continue tweaking it, or turn it into a proper library for others to use, please do not hesitate to contact me.
*Begin historical documents*
Community developers have wanted access to game data since the earliest Alpha and Beta releases in order to produce cool tools that enhance the gaming experience for many commanders.
Initially, data was mined directly from the client, and this caused difficulties for Frontier: not only were there exploits, but it caused stability issues with the clients that strained their support capabilities. Frontier then obfuscated the client executable code and indicated to community developers that direct access to game data from the client would no longer be supported.
The first requests for an API (Application Programming Interface) where then made to Frontier for allowing game information to be extracted and processed by third-party tools. Frontier responded that it was an interesting idea, and that they would consider it in the future due to their limited resources.
Community developers have nevertheless continued to develop many incredible tools, using very difficult and unreliable techniques such as OCR (Optical Character Recognition) to access game information, to the great appreciation of commanders.
A thread was started by Frontier in January to collect ideas for an external API, which ran for 32 pages. However, to date, there are no definite plans by Frontier to develop this API in the near future. It is understood that their limited resources are fully dedicated to continue making a great game.
In the meantime Frontier released the Elite Dangerous Companion app for iPhones. This app uses SSL (Secure Sockets Layer) to retrieve commander data from a Frontier website using a Web-based API. All you need is the app and your Frontier store credentials, and you have access to your commander data.
Other developers and myself have contacted Frontier to see if they would allow community developers to use the Web API to extract game data for tool development. The response was that they do not have the resources to provide support for this approach, and that they would rather look at a real API when they will be able to.
Hence, in good faith, I am releasing the approach to access the Web API, with the undestanding that Frontier will not provide support for it. Hopefully, Frontier will tolerate its use by developers and commanders as long as it does not induce any extra effort on their part, affect the operation of their servers, and does not otherwise compromise their game.
What is in the data?
The same data as in the app. Commanders using this script do not have any more of an "advantage" over others than those using the Companion app. It just allows to access the data in a way to allow it to be stored and manipulated (e.g. commander's log for systems visited, etc.)
The data has a wealth of information about your commander that you can explore by viewing the logged data, namely:
- Location
- Ranks
- Reputations
- Credits
- Systems visited
- Full game stats (trade, combat, exploration, ...)
- Current ship and loadout
- Other ships and their locations
- Last system visited and faction
- Last station at which docked and faction
- Last station market data and outfitting item availability
- ..and more
- Runs on Windows, Linux and Mac OSX
- Python 3.3+
- You may need to install some modules if the script complains. Example, if "requests" is missing, run "pip3 install requests"
- If you wish to obtain the source code, use git and use the command "git clone https://github.com/Andargor/edce-client.git"
Latest release
EDCE is open source and available on Github.
- Unzip in any directory
- Requirements:
- - Python 3.3 or higher
- - Python requests library: pip3 install requests
- Run client-setup.py (use python3 client-setup.py on Linux and Mac)
- Enter your Frontier store credentials (NOTE: The password is stored unencrypted in the edce.ini file. You can leave the password blank, however this means you will need to run the client in interactive mode and you will be prompted to enter the password every time)
EDCE is a really basic script that fetches your data, and optionally posts to EDDN. It needs to be manually executed every time you wish to fetch data.
There is a lot of information in the data, and community developers are free to write more sophisticated clients that uses this code. For example, if someone can figure out a way to determine when a commander is docked, then this can be automatically run at that time.
- Run edce_client.py (use python3 edce_client on Linux and Mac)
- The first time it is run, a verification code will be sent by Frontier to your account email. Enter it when prompted
- If you have left either your Frontier store username or password empty, you will be prompted to enter it
- The script will fetch your commander data, dump it to "last.json", and store it compressed in the "logs" directory. The data is in JSON format, which is machine-readable and marginally human readable. It is compressed (7-zip can read it)
- Optionally, if you have enabled it, and if your commander is docked, it will post the current station market data to EDDN. No private information is sent.
- You need to run the program manually every time you wish to fetch data (and post to EDDN)
- Protect your edce.ini file as it contains your Frontier store credentials in unencrypted form if you have not left them blank during setup
- Your store credentials are transmitted in the same way the iPhone app does, using secure requests directly to Frontier, without any intermediaries. This communication is not logged.
- This script has been developed as open source so that you may verify how your store credentials are handled
Other Notes
- Avoid querying the Elite Dangerous Companion site too often in order to avoid overloading it. As a rule, try not to query more than once every 2-3 minutes.
- By default, there is a 120 second delay imposed between queries.
- The web API sometimes lags actual game state by several seconds. For example, you might dock, but only be able to post market data to EDDN after a few seconds until the web API catches up.
- You can modify the code as you wish, the edce subdirectory contains the core module to access the Elite Dangerous Companion web API
Admin. On the 5th of January 2016, Zac Antonaci - Head of Community Management of FD - created a post in the "Open Letter to Frontier Developments" thread where he wrote that usage of the iPhone companion app api is LEGAL. Source. Hence the usage of tools which use this api like EDMC, EDAPI and EDCE is LEGAL.