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Food Freedom Part 3 - Ditch Sugar & Burn Fat
Fat, Sugar & Carbs, Oh My!
I've been really bothered by something lately.
As a nutritionist, I've always got health on the brain. Whether it's reading a new study, the latest nutrition book, or listening to health podcasts – I'm constantly (& gladly) immersed in the word of nutrition.
Lately, probably because of the low-carb craze that everyone (including myself) seems to be talking about, I've been particularly in tune with the excessive amount of sugar and carbs in the modern Western diet.
I ate lunch with three of my kids recently and was shocked by the amount of refined and processed foods, especially sugary foods, the other kids were eating.
Look, I'm definitely guilty of sending my kids with some processed goods every now and again, but the extent of how MUCH these foods versus nutrient-dense foods predominated was troubling.
I also went on a field trip with my daughter to a local children's museum and again saw thousands of adults and children alike eating plate after plate of refined, processed and sugary foods. I saw no vegetables and only a handful of whole fruits. Need I mention the unavailability of any sort of healthy options at the cafe's and cafeterias? It was disheartening.
In the past several months, I've read several books talking about the health advantages of lowering your carbohydrate, sugar, & processed food intake.
Each book was written from a different health perspective, i.e. cancer & mitochondrial health, lowering blood sugar, overall wellness, & brain health, but they all said the same thing – excessive carbohydrate & sugar intake are destroying our health!
The Evolution of Ancestral Diets
If you were to analyze how our ancestors ate before the rise of grain cultivation and industrialization, foods higher in carbohydrates made up the smallest percentage of their diet (unlike our Nutritional Guidelines which recommend adults eat at least 8 to 12 servings per day!)
Most ancient civilizations hunted wild game & caught fresh fish (protein & fats), foraged for nuts & seeds (protein, fat), and ate vegetables & fruits when they were in season, which was typically not year-round (minimal carbohydrates).
And those cultures that did have a higher carbohydrate intake (the Kitavans in Papa New Guinea, for example) ate unrefined carbohydrates in the form of yams, taro, and fruit, along with coconuts and fish.
These populations had virtually NO signs of chronic or degenerative disease. However, researchers have witnessed disease enter when traditional cultures of modern day started consuming a Western diet including processed and refined foods, especially refined carbs.
Richard Wrangham, a primatologist from Harvard, stated the following in a National Geographic article looking at the Evolution of Diet:
It's this shift to processed foods, taking place all over the world, that's contributing to a rising epidemic of obesity and related diseases. If most of the world ate more local fruits and vegetables, a little meat, fish, and some whole grains (as in the highly touted Mediterranean diet), and exercised an hour a day, that would be good news for our health—and for the planet.
I could go down a long rabbit trail as to why refined & processed foods, in general, are a bad choice for your health, but I want to focus on sugar & carbs.
The Carbohydrate-Insulin Cycle
I want to get a little techy for a minute.
In order for you to understand the importance of why you should consider "watching your carbs", I need to explain how your body burns fuel & stores fat.
Study the picture above for a minute. When carbohydrates enter your body in the form of food, they are broken down in your small intestine by specific enzymes into glucose, a simple sugar (i.e. the white hexagons).
Once glucose enters the bloodstream, your pancreas (the yellowish Frito-shaped organ) releases the hormone insulin (i.e. the green triangles) to carry glucose to various cells throughout your body.
In the picture above, you see insulin carrying glucose to a muscle cell, but this is only part of the picture. Glucose has several pathways:
It is either burned quickly in the bloodstream, transported to the liver for conversion into glycogen to be stored in muscles and the liver for use later, or transported by insulin into fat cells to be converted into triglycerides, the STORAGE FORM OF FAT.
When liver glycogen stores are full, the liver then converts excess glucose into triglycerides, which are then transported to cells throughout the body and STORED AS FAT.
If you are constantly ingesting carbohydrates & sugar, your body is constantly producing insulin and then having to STORE THE EXCESS AS FAT! Insulin is actually known as a "fat-promoting" hormone.
Are you getting the picture here?
Finally, once your body has used up its glycogen stores (which doesn't take long), your brain receives the message that your blood sugar is low and amps up your hunger cues, causing intense carb & sugar cravings, and then the cycle continues.
But here's the unfortunate rub. When your body is processing carbohydrates (and therefore releasing insulin) after every meal AND snack, your body is UNABLE TO ACCESS YOUR FAT STORES!
Elevated insulin levels literally block your body from using fat for fuel, and you stay in a vicious carb-reliant, fat-storing cycle. (And I should also mention that any fat you consume in this state is also STORED AS FAT along with the excess carbs since it is not used for energy).
And if you think more exercise will help solve this problem, it won't. Yes, you may burn off the carbohydrates you just ate and deplete your glycogen stores, but then your body just wants more (hence why you have to eat immediately after you exercise) and oftentimes STORES MORE FAT as a result.
"Okay, well who cares about that?? I love working out!" Well, so do I, but I'll tell you this (and then save the gory details for another post):
Burning sugar on a regular basis increases free radicals in your body (sugar is known as a "dirty fuel") and promotes inflammation & oxidation. Healthy fats do not (see this post for a list of healthy fats).
AND chronic exercise patterns (which are needed to burn off all those carbs you're eating), elevate cortisol levels, which then increases your body's need for fuel (i.e. more carbs), which increases oxidative damage, and eventually leads to burn-out (among other things.)
Chronic exercise can also obstruct immune system function, destroy white blood cells, elevate cortisol levels, suppress testosterone levels, and trigger chronic/systemic inflammation.
However, when your body does NOT have a steady flow of carbohydrates coming in, it will either rely on the breakdown of muscle into amino acids (gluconeogenesis) as a source of glucose OR access your FAT stores.
Become a Fat-Burner
So, the obvious question now is, "How do I become a fat-burner instead of a sugar burner?"
The answer: You basically have to "train" your body to use fat for fuel instead of glucose, and it starts by lowering your carb intake.
If you were to reduce your intake of carbohydrates below a certain level (50-150 grams, depending on the person), your body would then have to rely on ketone bodies (a breakdown product of fat) as an energy source.
Your body really only needs around 50-100 grams of carbohydrates from your diet to perform optimally without having to break down your muscle stores.
To put it into perspective, our modern diet has us taking in a whopping 500 or 600 grams of carbs a day, mostly in the form of processed and refined carbs!!
And in case you're wondering, carbohydrates are found in the following foods (this list is NOT comprehensive): grains, legumes, breads, crackers, cereal, pasta, baked goods, soda, coffee drinks, snack bars, cookies, candy, chips, French fries, sandwiches, gluten-free replacement foods, fruit, and to a much lesser degree, vegetables.
Your body will be confused at first, and you may find yourself with some severe cravings (especially for sugar) – BUT trust me when I say that there are lots of other truly delicious and satisfying foods you will learn to enjoy in place of the carbs.
How To Start The Process
I started this process gradually and over a period of time, reduced my intake of carbohydrates.
I've always been a conscious eater, but I had let sugar sneak back in through my coffee creamer, breads, and other processed "treats".
I started by cutting out processed goods and focused on eating whole foods.
Having 4 children (and a husband) in the house almost ensures there will be "snacky" foods that are full of carbohydrates. It's just a pattern we get sucked into so easily!
I had to start thinking about alternative snacks like nut butter with apples slices or celery sticks, nut- & seed-based granola, avocados, almond flour muffins, date balls, cheese sticks or slices, veggie slices with guacamole, hummus or ranch, and Fat Bombs - yum!
I made my own sourdough bread for my family (super simple) and bought only minimally-processed rice pasta when my kids wanted pasta.
I cut out crackers and used crisp veggies and dip instead. I also eliminated the high-carb cereals my kids (& husband) loved and replaced them with more nutrient-dense breakfast alternatives. This was a hard one, but I felt it necessary for their health too.
Once I had this pattern down, I removed carbs from my diet after 4:00 pm. This was definitely a game-changer for me! I didn't realize how often I ate potatoes and rice with dinner and fruit for dessert.
Not that these foods are inherently bad, for some they are not. But this pattern allowed me to pay attention to what and how much I was eating. I soon noticed my body shedding some weight, which was incredibly motivating to keep going.
Next I eliminated gluten and any "bready-type" foods and did not replace these items with gluten-free alternatives, which are also high in carbs.
This was partially due to my own suspicion that gluten was causing some problems for me and partially from the recommendation of my doctor who suspected Hashimoto's.
Again, I noticed I was continuing to slim down AND feel better. I had finally lost some weight in areas I thought would never slim down.
Weight loss was NOT my goal (I was honestly just trying to get healthier), but I certainly didn't mind the side benefit!
What's crazy is that I was not missing the foods I cut out, especially breads and "baked goods". I felt so much better without them.
I also had more energy and my early morning workouts were rarely tiring; in fact, they were more energizing! I didn't have to eat before OR after I worked out, which was a huge shift from my normal pattern of having a protein smoothie after every workout.
But as my body stopped relying on carbs to meet its energy needs and started accessing my fat stores (hence the slimming-down effect), I didn't have to eat as much.
In fact, I noticed I was not as hungry in the mornings and didn't usually eat anything until 10 or 11 o'clock. I later realized this was the "intermittent fasting" practice I was hearing about in the blog and podcast circles but hadn't really looked into.
Before I knew it, I had become what Mark Sisson calls "fat-adapted"!
Would you believe me if I told you that this was NOT my goal?? I didn't even know what fat-adapted meant at that point. I actually wandered into a ketogenic-eating style BEFORE I had read all the books and articles talking about its benefits.
My goal was improved health, and after I reduced my carb intake (and, therefore, my dependency), I noticed a remarkable change in how I felt and I saw the proof of it in my lab tests.
I had spent the past three years pursuing my masters in holistic nutrition and, ironically, didn't take very good care of myself during the process. I was worn down and knew something was amiss.
I had some lab work done and sure enough, I had extremely low nutrient levels (vitamin D, omega-3s, and CoQ10, specifically), a few high inflammatory markers, and low HDL.
Thankfully, I knew that changing my diet and lifestyle would improve my health, and three months later it did!
Accountability is Key
I just want you to know that I understand how difficult it can be to remove certain foods from your diet. I've walked that road and I talk about the difficulty of food addiction in my post Finding Emotional Freedom.
I also want to emphasize that transitioning your body to a fat-burning machine does not mean you can never eat carbs again – quite the contrary!
You will, however, find yourself wanting less and less carby-type foods, but this does not mean you can't celebrate your son's 7th birthday like I did last month.
Many health experts who maintain a ketogenic-eating style (Dr. Mercola, Dr. Perlmutter, Dr. Hyman, Mark Sisson, Robb Wolf, and others), cycle in and out of ketosis.
They might be in ketosis for 21 days or so to get their bodies fat-adapted or to prime their health, and then they'll up their carbs a bit, staying around 100 to 150 grams a day most of the time. In truth, staying in ketosis is not meant to be a long-term commitment, rather a therapeutic & temporary state to better health.
You can still enjoy your Thanksgiving Turkey dinner and maintain your fat-burning ways, as long as Turkey dinners (and all the fixin's) do not become your normal pattern of eating.
However, if you start your carb-heavy ways of eating again, your body will transition back to a sugar-burning mode and you'll find yourself in that vicious carb cycle again.
So, in order to avoid those pit falls, you need to have a community who will support you, if not your own dedicated health coach (ah-hem… Yours Truly).
I say this in jest and in seriousness. Change is tough, no matter how type-A you may be! You're going to want someone in your corner who is knowledgeable, encouraging, and honest.
I would obviously LOVE to be that person for you and am passionate about teaching clients how to step into healthy patterns. I always say that being healthy is a process!
If you're looking for someone to be your ally and your guide, check out my Coaching Sessions. I offer a FREE 15-minute session for those wanting to get a sneak peak, and then we can determine where to go from there.
And by the way, I want to include some "Sugar Stats" below to further slam the nail in the coffin on getting sugar OUT of your diet!
Sugar Stats
- On average, 20% of our daily calories come from sugar (that's about 100 grams!)
- The average American consumes 152 pounds of sugar & 133 pounds of flour annually, which combined equals more than ¾ a pound of sugar & flour EVERY DAY!
- Sugar causes obesity, diabetes, heart disease, cancer, dementia, stroke, & depression
- It rouses inflammation, accelerates weight gain, increases risk of heart disease & strokes, contributes to Alzheimer's & cancer, and damages the liver
- It causes high blood pressure, high cholesterol, high triglyceride levels, and high blood sugar and insulin levels
- Leading health organizations recommend no more than 10% of your diet come from added sugar (which is still too much in my opinion); YET the average American adults eats twice that amount AND CHILDREN EAT 3X that amount!!
- There has been a 400% increase in Diabetes 2 since 1980, which can be attributed to sugar and excessive carbohydrate intake (1980s was when the low-fat, high-carb craze started)


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Easy Spaghetti Casserole
- 1 lb. angel hair pasta
- 2 lb. lean ground beef
- 1 medium onion, diced
- ½ stick butter or margarine
- ½ cup grated Parmesan Cheese
- 48 oz spaghetti sauce
- 1 cup sliced mushrooms
- 8 oz shredded mozzarella cheese
Preheat oven to 350 degrees F. Allow butter or margarine to soften. Cook angel hair pasta according to package directions. Drain the cooked pasta. Toss the cooked pasta with the butter or margarine and Parmesan cheese. Spray a large casserole dish with cooking spray. Place the pasta in the bottom of the casserole dish. Brown the qround beef and onion in a skillet over medium heat until beef has browned. Drain the meat and onion. Add the mushrooms to the ground beef and onion. Mix together your favorite spaghetti sauce, the ground beef and mushrooms and onions. Pour the sauce mixture over the spaghetti in the casserole dish. Top with the shredded cheese. Place casserole dish in preheated oven and bake until sauce bubbles and cheese starts to melt, about 20-25 minutes.
Spaghetti Pie
- 6 oz spaghetti
- 1 lb. lean ground beef
- 2 eggs
- 1/3 cup grated Parmesan cheese
- 2 Tbsp butter or margarine, softened
- 1 cup cottage cheese
- 1 Tbsp vegetable oil
- ¼ cup green pepper, chopped
- 1 medium onion, chopped
- 1 cup Roma tomatoes, chopped
- 6 oz tomato paste
- 1 teas sugar
- 1 teas dried oregano
- ¼ teas garlic powder
- Salt & pepper to taste
Cook spaghetti according to package directions to the al dente (firm) stage. Drain pasta. Add the eggs, butter or margarine and Parmesan cheese to the pasta. Preheat oven to 350 degrees F. Spray a 10- inch pie pan with cooking spray. Mix and shape the pasta, egg, butter or margarine and Parmesan cheese mixture into a crust for your pie pan. Lightly pat spaghetti into shape in the pie pan. Top this spaghetti crust with the cottage cheese. Use the back of a spoon to smooth out the cottage cheese. Place the 1 tablespoon of vegetable oil in a large skillet over medium high heat. When oil is hot add the ground beef and the green pepper and onion. Cook and stir the beef and vegetables until beef is browned. Add the tomatoes, tomato paste, sugar, oregano, garlic powder and salt and pepper to the mixture in the skillet. Heat and stir this mixture for 2-3 minut4es then spread this mixture over the cottage cheese. Place casserole dish in preheated oven and bake uncovered for 30 minutes. After 30 minutes sprinkle the shredded mozzarella cheese over the casserole dish and bake for an additional 5 to 10 minutes until cheese is bubbly and beginning to brown.


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Hi! I'm David
I'm a product manager, digital creative and leader. My aim is to lead people to create excellent products that positively benefit society & the planet.
My Values
Fun: Work hard, but always with a sense of fun.
Integrity: Treat others the way you want to be. Be honest & be prepared for honesty in return.
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Freedom: People should be free to express opinions & be given space to solve challenges themselves. They should also be held accountable for what they do with that freedom.
Contact me
I'm always looking for new challenges, meeting new people and learning.
About Me
MY NAME IS David
I was always creative growing up. This eventually sparked an interest in media. I have been a journalist, a developer, a designer and a leader of international teams at global tech & media companies. After years engulfed in digital media, tech and advertising I started moving towards creating media products. I want to use my skills to create positive change in media, technology & society.
I also established a progressive house record label with my brother: Soria Music. I'm a husband, a son and a Dad.


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Dear Deidre
I SNEAKED upstairs at a family barbecue and had sex with my wife?셲 hot cousin ??it was just one in a string of affairs but my wife says it was one too many.
She says the cheating and lies have killed her love for me.
We have a daughter of 11 and a seven-year-old son and have been married for 13 years. We are both 35.
When my wife was pregnant she put on loads of weight.
Sex dwindled, she didn?셳 seem interested in me any more and I started looking for attention elsewhere.
I cheated for the first time at a work do ten years ago.
The boss?셲 PA was 24 and really pretty.
She came on to me and we went back to her flat.
I stayed until the early hours and my wife was asleep when I got back.
I started an affair with the girl.
It only finished when she changed her job two years later, though it turns out now that my wife had an idea about it all along.
My wife came looking for me and caught us in the act
She says she didn?셳 want to rock the boat because of our little girl ??and then she got pregnant again.
The next affair was with a woman I met through our local football fans??club. That lasted 18 months and since then I have had one-night-stands and brief affairs.
Then my wife joined a slimming club. She has lost 4st and looks incredible now.
I started to fancy her again but she was cold towards me.
I challenged her about it and she admitted she had cheated on me.
I was devastated but forgave her ??how could I not, really? We went to a barbecue at her cousin?셲 recently.
I always flirt with this family member and when she asked me to help her get some chairs from upstairs I followed her.
She?셲 29 and really gorgeous.
I was still smarting from my wife?셲 affair and I kissed her cousin.
She responded and we ended up having sex.
My wife came looking for me and caught us in the act.
I am still living at home but my wife says we are over.
I desperately want her back and it is very hard for the kids.
DEIDRE SAYS: 혻It?셲 a shame that you ??and your wife ??didn?셳 think of your children before you risked your marriage by cheating.
Tell her you realise how much damage you have done but that you love her and are desperate to save your marriage.
If only for the children?셲 sake at first, ask her to agree to see a Relate counsellor with you to find a way forward (relate.org.uk, 0300 100 1234).
Whether this works or not, you need to understand why you have cheated habitually and see how to stop.
Otherwise your marriage or any other relationship is never going to survive.
My e-leaflet Can?셳 Be Faithful? will help.
ONLY one in 20 women has no worries about her weight, and one in six men.
My e-leaflet explains how to reach your ?쐆appy weight??and stay there without starving or relying on impossible levels of willpower.
For a copy email me at firstname.lastname@example.com.
Wedge between us after car debt
Dear Deidre
MY boyfriend owes me a lot of money but he gets upset when I mention it.
He is currently unemployed.
I work full-time and had some savings when we moved in together.
I am 24, he is 26.
He needed a car for job interviews so we bought one on finance in my name.
He never missed a payment until last month, so I paid it.
I have used all my savings while he has been unemployed and I am scraping the barrel now.
It is driving a wedge between us.
An old flame messaged me recently.
We texted for hours and he wants to meet up.
I?셶e declined but I?셫 tempted.
My boyfriend gets upset whenever I mention money.
He says he is the man and he should be supporting me.
It makes me feel really guilty.
DEIDRE SAYS:혻You have done your best and have no need to feel guilty.
Tell him you each need to take responsibility for your own finances and he needs to get a job ??any job, as long as he is earning.
My e-leaflet Help For Job Hunters has lots of ideas.
If he doesn?셳 make a serious effort, best end your relationship rather than cheat on him.
Got a problem? 혻Write to Deidre here. Every problem gets a personal reply, usually within 24 hours weekdays. You can also private message on the DearDeidreOfficial혻Facebook page. Follow me on Twitter @deardeidre or write to Deidre Sanders, The Sun, London SE1 9GF (please enclose SAE).
Fallen in love with abusive wife's sis
Dear Deidre
I?셑E fallen for my wife?셲 sister.
I have told her I love her and she feels the same.
We?셶e not acted on it yet but I can?셳 get her out of my head.
My wife is abusive, physically and mentally, and I have not loved her for a long time.
She hit me with the heel of her shoe six months ago, bruised my face and cut my head. I moved out and our children asked to come too.
I am 43, my wife is 42. Our sons are 15 and 12. My wife?셲 sister is single and helped me out. We grew very close.
My wife has now asked us us to go back. She said she?셲 changed and things will be different. Can I believe her?
She hates her sister and she forbids me to talk to her but my sister-in-law is always on my mind and I have sexual thoughts about her a lot.
DEIDRE SAYS:혻Has your wife actually had expert help to change? If not her old pattern is likely to resurface.
Contact the Men?셲 Advice Line, which support혻s men who have abusive partners (mensadviceline.org.uk, 0808 801 0327).
In any case focus on your marriage for now and straighten that out one way or another.
If you end up single, then think about your sister-in-law.
DEAR DEIDREFumble in the bushes made me realise I can't stop cheating on my wife and my lover... and need to get help
Hubby's only after sex with me
Dear Deidre
MY husband?셲 hands are always sliding up my top or down my trousers.
We?셶e always had a healthy sex life but we would also sometimes just cuddle and kiss.
That never happens now.
Whenever I try to cuddle he goes straight for my intimate bits.
He is always after sex.
I can never relax around him as he is constantly groping me.
He is 25, I am 23.
He says I am the one with the problem.
Just the word ?쐓ex??drives me mad at the moment.
I think he is addicted to it.
DEIDRE SAYS:혻Sex addiction is different from a high sex drive ??and what you are dealing with here is a difference between your sex drive and his.
Agree two nights a week when you will have sex and put some real energy into making it amazing. But insist on some evenings when you just cuddle.
My e-leaflet on Different Sex Drives will help you find a better balance.
Internet pop-up accusing me of child porn
Dear Deidre
I SWITCHED on my laptop and a site came up accusing me of all sorts of illegal porn ??including child porn.
Yes, there is porn on my computer but it is all adult, all over 18 and nothing illegal.
I am a single man of 33 and there is no way my computer can have child sexual abuse on it. Just the thought of it disgusts me.
I?셶e never looked at stuff like that.
I have not even switched the laptop on since.
I just want to throw it away.
The site looked genuine, had an Interpol logo on it and listed a range of fines which people have to pay for that kind of porn.
I?셫 thinking of taking my laptop to the police. But is it the right thing to do?
DEIDRE SAYS: It?셲 a scam and will probably move on to demands for money, which you should ignore.
Best report this to Action Fraud, the UK?셲 national fraud reporting centre (actionfraud.police.uk, 0300 123 2040).
BECOME A FORCES PENPAL: My service has helped cheer up our lads for years – especially those serving overseas. Find out how to join in혻here.
Got a problem? 혻Write to Deidre here. Every problem gets a personal reply, usually within 24 hours weekdays. You can also private message on the DearDeidreOfficial혻Facebook page. Follow me on Twitter @deardeidre or write to Deidre Sanders, The Sun, London SE1 9GF (please enclose SAE).


text:
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William Burges's master plan for Trinity College in Hartford has long been considered more as the product of fantasy than as a serious proposal for the reconstruction of the college campus. Understanding the significance of the project within both Burges's oeuvre and the history of late-nineteenth-century architecture has been hampered further by the absence of any clear relationship between the master plan and the college as it was finally built. In this essay, the reconstruction of Trinity College is considered in the context of contemporary events in Hartford and Burges's design as the product of a crisis in architectural thought that erupted in 1872 after it was decided to rebuild the Connecticut State Capitol. Based on material conserved in the Trinity College archives, the author proposes that Burges's master plan was conceived as a response to the failure of the design competitions for the State Capitol and as a rigorous statement of the architect's vision of an architecture for the nineteenth century. The architecture of Trinity College as built further underlines the desire that the buildings embody the qualities of modernity demanded in connection with the Capitol competitions, and the often remarked similarity between Trinity's "Long Walk" and the contemporary work of H. H. Richardson testifies to the skill of college architect Francis Kimball in merging Burges's proposal with elements of a distinctly American architecture.
- Copyright 2000 The Society of Architectural Historians
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Sometimes, like other voices, I receive scripts from individuals who don't need a voice over very often. I always try to bring things up to speed by communicating that when timing out your copy, it's important to read the copy out loud- not just with your eyes silently.
I received a particularly challenging 30 second TV spot from a client where they wanted high energy and fast paced. Even at lightning speed it was coming in at around 35 seconds. The client said that when so and so at the agency read it, they had no trouble timing it out at 30 seconds. I reminded him that the copy needs to be read out loud to get an accurate timing. A voice talent will also be inflecting and coloring the words, and that adds a bit of time too. The client realized that some copy needed to be cut, and all was well. As a voice talent, we can shave a few seconds off simply by voicing certain sections of the script at a faster pace and marginally slower for key copy points, like an address or company name.
For corporate video narrations, here's a quick tip to find out how long the voice over is going to be -not the entire run time of the video. Most corporate narrations are voiced at a rate of 150 words per minute. Simply do a word count of the voice over part in Word under "Tools", divide by 150, and you have your estimate of the length of the VO. So, for example, if the word count is 784 words, that divided by 150 is just over five minutes. Pretty basic stuff, but useful.
While we're talking about timing, I voice medical narrations now and then. These can require a snail's pace when being voiced, as the content can be highly technical, and the viewer (learner) needs time to digest what's being said. Sometimes the pre- recording direction I'm given is "It needs to be slow." One person's slow may be another one's medium. That's where I find voicing a paragraph or two beforehand and sending the audio to confirm with the producer to be very helpful. Works like a charm.


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After gaining attention both online and in the streets with his buzzing songs "Everywhere I Go" and "Trap By My Lonely," 20 year-old Staten Island rapper Squidnice returns today with the official video for the infectious trap anthem "Trap By My Lonely" which premiered via Pigeons & Planes. The video is directed by Ferrari Xavi.
Squidnice has built a fervent following in his often overlooked native borough and is gaining undeniable momentum as the rest of the city begins to notice the young rapper. "Trap By My Lonely" alone has garnered the attention of both critics and audiences beyond New York, as its play count has steadily risen across streaming platforms (currently at 2 million streams). With his raw energy, unique look, and an engaged online following, Squid is ripe to become one of the new leaders of the youth movement that is currently running hip-hop.
"Trap By My Lonely" is gaining buzz right in time to be a summertime hit; the track even received a Frank Ocean co-sign last weekend when it was featured on episode 3 of his Blonded radio show. "Squidnice is one of those artists that can draw you in off of charisma alone," said Pigeons and Planes. "He has the confidence you need to be a star in the game today." Pigeons and Planes also named "Trap By My Lonely" one of the Best Songs of 2017 so far.
Squidnice is currently preparing the release of his Trap By My Lonely EP, which will be released soon. To celebrate the release of the EP, Squid will perform at SOBs in New York City on Thursday, June 29th. The show is open to all ages and starts at 7pm. Also stay tuned for more details about Squid's upcoming full-length project, The Craccen, dropping later this summer.


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GCU's 1st Ph.D. a heady accomplishment
The first learner to complete the Ph.D. program at GCU impressed everyone with her efficiency, but she gives the credit to the presence of God in the process.READ MORE
Student vets club president sets sights high
GCU's chapter of Student Veterans of America has grown to nearly 300 ground campus members and 3,000 online. New chapter president Ben Verseman says the SVA has proposed an expansion of the campus Veterans Center to keep pace with growth.READ MORE
With upper deck in place, Arena on schedule
The concrete for the new upper deck at GCU Arena has been poured, which means much of the heavy lifting has been done.READ MORE
Digital design program hosts portfolio review
Nearly 40 local designers, including Grand Canyon University students, met in the College of Arts and Sciences building to have their portfolios reviewed in a first-of-its-kind event on campus.READ MORE
Pre-science coordinators guide health care students
College of Arts and Sciences staffers Cherissa Chacon and Helen Howard serve as pre-science coordinators, helping pre-med students and others develop the portfolios they need for graduate schools.READ MORE
Student Union's new interior pairs academics, food
The Grand Canyon University Student Union received an aesthetic upgrade earlier this year, swapping its outdated beach motif for a more modern, student-focused design. The new look features images of three-dimensional, over-sized utensils, images of famous faces and giant pull quotes about food.READ MORE
Duty calls 30,000 feet up, and GCU alumna answers
GCU alumna Courtney Mitchelle was at least 30,000 feet above Ireland, bound for Frankfurt, Germany, when a fellow passenger became ill with stroke-like symptoms. Mitchell, a nursing college graduate, didn't hestitate to help out with the medical emergency.READ MORE
Operation Impact places emphasis on academic assessment
Grand Canyon University launched "Operation Impact," a three-year, institution-wide initiative, last June to evaluate the University's processes and practices relative to academic assessment. Provost Dr. Hank Radda is leading a nine-member team that is currently research and presenting findings on GCU's academic assessment practices to the North Central Association of the Higher Learning Commission.READ MORE
Antelope Intros: Megan Hart, TJ Clark and Nicole Lavonier
In this week's Antelope Intros, we feature a university development representative who is a ministry leader at her church and loves roller coasters, a help desk analyst who is a former hairstylist, and an online faculty member who – ready? – doesn't like pizza.READ MORE
Former Olympian gives boot camp a lift
GCU academic admissions counselor Jackie Johnson has a lot of stories to tell from her experience as a heptathlete in the 2008 Summer Olympics.READ MORE


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Research Summary
My interests include carbon-cycle feedbacks to climate change and development of Earth system models. Much of my recent work has focused on projecting how much carbon will be released from high-latitude soils as permafrost thaws. I have also recently focused on quantifying the uncertainty in the carbon budgets compatible with the Paris Agreement targets. I am now focusing on adding representation of the nitrogen and phosphorus cycles to the University of Victoria Earth System Climate Model.


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"I love my work now. I learned that I am never going to retire. I'm going to be carried out in a box."
"In my previous career we were all just looking up through the branches at that dead wood in their 50s. At a certain level you just had to sit still staring up at them, waiting for them to fall off. I'm on a different path now."
Career overview:
Trained within PWC in London then moved into industry with Smith Kline Beecham as it was then. Spent decades moving up the ranks of mostly internationally listed Pharmaceutical, FMCG and latterly engineering companies. Started a small consultancy business selling to mostly American client-base which collapsed after the September 11 disaster. Returned to Finance Director roles within corporates and private-equity owned businesses.
What triggered a change?
Andy described a gradual erosion of work enjoyment over quite a few years.
In his earlier career "I would generally move on when I realised the work was less interesting. I realised that between 1993 and 2015 I had spent 40-60% of my time travelling globally. In the height of the mergers and acquisitions trend, I found myself regularly scanning the newspapers to see if we were in talks to be acquired. In short, I was having less and less control over my destiny."
"I was 49 when I finally realised that even though I had always been fairly good at securing new jobs I was sitting in front of Managing Directors in interviews and just not connecting with them. I got feedback that I was too expensive or that I was too opinionated but I had a feeling that I was maybe too old, too grumpy and perhaps not mouldable.
I got the sense that these MDs wanted change but they just wanted someone to make their change happen, not make the best change happen."
A final wake-up call arrived when Andy realised that the role of the CFO had changed from commercially supporting and enabling business change to governance, share price protection and endless board presentations.
"At the ripe old age of 49 I made a decision that I wanted something different."
First steps?
"I got out a piece of paper and a pen and wrote down absolutely every job I could do that didn't require a qualification I didn't already possess. The list included publican, taxi driver, letting agent and about 30-40 bonkers job titles.
At the bottom of the list I wrote Accountant. I didn't love book-keeping, I'd never worked in a small business but I did know book-keeping and accounting and thought that maybe I could do it in a different way."
"I started to research the market asking friends who had their own businesses how they did their accounts, what more they'd like, how much they pay for their services etc."
"Then I decided to go for it. I changed my LinkedIn profile, set up a company and found my first customer. I had no idea how much to charge but we worked it out together. I then realised that I needed to get my network moving within the right circles but totally different circles than I had operated in for all of my career. I joined a BNI network (www.bni.co.uk) which didn't have an accountant. I told everyone I met what I was doing and even found a new client in my gym. Each customer has referred new clients to me. Now, just over 2 years later, my own client base is the main source of my new clients."
What did you learn during that process?
"In the first year, I did a 2 day a week contract which helped me make it through financially while doing some intensive personal learning. I'd had a 3 decade career in finance but this was a different kind of financial work."
I learned that the business model had to be scalable to make it successful so I worked on different business model ideas.
I learned that stress comes at you in different ways. I now wake up at 4.30am most mornings worrying about the cash. But I can do something about that – it is somewhat within my control. In my previous world, I would wake-up worrying and working on things where the success of those projects/ideas/plans was outside of my control. I spent most of my corporate life wondering whether the sword to drop. I know which one I would choose over and over again.
I love my work now. I learned that I am never going to retire. I am going to be carried out in a box. In my previous career we were all just looking up through the branches at that dead wood in their 50s. At a certain level you just had to sit still staring up at them, waiting for them to fall off. I'm on a different path now.
What would Andy do differently if he had to do it all again?
"I would have worked harder on securing the base level in the short-term so that I could have got to the longer-term vision quicker.
"I always advise my clients to make sure that when they get a degree of success that they don't buy a new flash car or get distracted by a new business venture. Easily said, tougher to do. I tell them not to get cocky."
How does it feel on the days you know you've made the right decision?
"A major difference is that I see my kids more. For so many years I left before they went to school and I'd return when they were in bed. Or I would travel the world for 2 weeks at a time.
I know for sure that I've made the right decision every Friday at 4pm when I take my 13-year-old to the local pub. I have 2 pints and she has 2 pink lemonades whilst holding court and entertaining the locals on what teacher X has done at school that week. It is a fantastic start to the weekend.
I also never travel on a Sunday night or come home late on a Friday evening. I'm just not grumpy at the weekend anymore.
I don't miss the futility of big corporates, especially at the higher end. I don't miss the point-scoring. I don't miss the Christians and Lions moments when you spend an age preparing a presentation for the board and travel half-way around the globe only to watch it get pulled apart or worse thrown out because something had changed the whole landscape.
I make my own choices on how I spend my time. I don't get dragged into pointless meetings. I have control of my working day. I am not beholden to anyone except my fee-paying clients. I really enjoy the flexibility of being at my desk between 8am and 4.30pm, being with the kids for a few hours and working later if I need to.
The business is successful enough that I have had to employ a house-keeper to make sure we all eat and enjoy the quality time as a family.
"None." I noticed a slight hesitation and probed Andy for more detail. "I should have done it sooner…but I wasn't ready and my network wasn't ready."
"I should have probably also taken my own advice and not bought the Tesla! But I did and it is sooo worth it!" (see photo above)


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Softball News
Lackawanna Softball Finishes Season as Region XIX Runners-Up After 6-2 Loss to CC of MorrisMay 06, 2019Lackawanna Softball competed in the Loser's Bracket Final and Region XIX Softball Championship Monday afternoon. The Falcons won their first game of the day against Delaware Tech CC 5-2 in the Loser's Bracket Final. This win propelled Lackawanna into the Region XIX Championship against County College of Morris. The Falcons lost 6-2 and were named Region XIX Runners-Up.
Lackawanna Softball Splits First Two Games of Region XIX TournamentMay 04, 2019Lackawanna Softball competed at the 2019 NJCAA Region XIX Softball Tournament on Saturday afternoon. The Falcons won their first round game against Delaware Tech CC 9-1 and lost their 2nd round game against County College of Morris 14-1.
Five Falcons Named to 2019 NJCAA Softball REGION XIX DII All-Region TeamsMay 03, 2019Lackawanna College is proud to announce that Alexandria Thoman and Colleen Cwalina have been named to the NJCAA Region XIX DII Softball First Team. Lackawanna is also proud to announce that Mia Pawelski, Gabrielle Vuocolo, and Lauryn Rodriguez were named to the NJCAA Region XIX DII Softball Second Team.
Region XIX Softball Tournament Match-Ups are Set, Lackawanna Seeded #2April 29, 2019The Lackawanna Softball team has secured the #2 seed in the 2019 NJCAA Softball Region XIX Conference Tournament. This year's tournament will be held in Randolph, New Jersey at County College of Morris.
Lackawanna Softball Drops 2 Straight to Brookdale CCApril 28, 2019The Lackawanna Softball team took to the road on Sunday to play their last games of the 2019 regular season. A double-header against Brookdale Community College saw the Falcons lose game one 3-1 and fall in game two 7-5. Their final regular season record stands at 32-19 (7-3).
Lady Falcons Clinch Number Two Seed in Region XIX TournamentApril 27, 2019Jessup, PA ? Saturday afternoon, the Lackawanna College Softball team clinched a second-place seed in the Region XIX Division II Softball Tournament with a doubleheader sweep of Rowan College at Burlington. The Falcons utilized the eight run rule in both contests to beat RCBC 16-3 in the first game and 16-4 in game two. By clinching the #2 seed, Lackawanna retains the home field advantage throughout the tournament, with exception of any contest against County College of Morris. Lackawanna finished their conference record with seven wins and three losses.
Lackawanna Softball Clinches Spot in the Region XIX PlayoffsApril 23, 2019The Lackawanna Softball team took to the road for a double-header on Tuesday afternoon to play against Delaware Technical CC. Lackawanna won game one 6-3 and won game two 6-1. Lackawanna Softball guaranteed themselves an above .500 record this season and they have clinched a spot in the Region XIX playoffs. Their current record is 30-17 (5-3).
Lady Falcons Rally for Win in Nightcap of DoubleheaderApril 17, 2019Jessup, PA – Wednesday afternoon, the Lackawanna College softball team rallied in the bottom of the 7th inning of the second game to gain a split of its doubleheader with SUNY-Orange. The Falcons lost the opener to Orange 9-4 before rallying to take the nightcap 7-6.
Lackawanna Softball Splits Series with Lehigh Carbon CCApril 16, 2019The Lady Falcons softball team played a double-header against Lehigh Carbon CC on Tuesday afternoon. Lackawanna won the first game 14-4 and lost the second game 4-2. Their record now stands at 27-16.
Lady Falcons Sweep Bucks County CCApril 14, 2019The Lady Falcons played a double-header on the road against Bucks County CC on Sunday afternoon. Lackawanna won both games, 23-0 and 14-4. Their recorded has increased to 26-15.
Lackawanna Softball Drops 2 Games to Mercer CCApril 13, 2019Lackawanna Softball took to the field at home on Saturday afternoon as they played a double-header against Mercer CC. The Lady Falcons lost game one 4-1 and lost game two 8-4. These losses dropped their record to 24-15.
Lady Falcons Sweep Conference Twin-billApril 12, 2019Branchburg, NJ - Friday afternoon, the Lackawanna College softball team swept its Region XX DII road doubleheader against Raritan Valley Community College. The Falcons took the opener outscoring Raritan 21-6 before beating the Lions 11-1 in the nightcap.
Lackawanna splits with BrookdaleApril 11, 2019Jessup, PA – Thursday afternoon, the Lackawanna College softball team split a non-conference twin bill with Brookdale Community College, winning the opener 5-4 before falling in the nightcap 13-5.
Herkimer College Sweeps Lackawanna College in Double-Header on Sunday AfternoonApril 07, 2019The Lady Falcons played a home double-header against Herkimer College on Sunday afternoon. Lackawanna lost their first game 14-3 and lost their second game 10-3. Lackawanna's record dropped to 21-12.
Lady Falcons Defeat Cumberland County College 5-3 & 12-3April 06, 2019Lackawanna Softball took to the road on Saturday afternoon to play Cumberland County College in a double-header. These wins boosted the Lady Falcons record to 21-10.
Lackawanna Softball Splits Region XIX Double-Header with CC of MorrisApril 02, 2019Lackawanna Softball began Region XIX play on Tuesday afternoon as they took to the field against County College of Morris. The Lady Falcons lost game one 3-0 and won game two 10-6. Lackawanna's record now stands at 19-10 (1-1).
Falcons Split Non- Conference Doubleheader with RCGCMarch 31, 2019Jessup, PA – On a Sunday afternoon better suited for a late season football game than a softball doubleheader, Lackawanna split its non-conference twin bill with Rowan College of Gloucester County. The Falcons took the first game 4-2 before falling in the night-cap 10-2.
Lady Falcons Go 1-1 at Onondaga CC Softball InvitationalMarch 29, 2019The Lady Falcons competed in the Onondaga CC Softball Invitational on Friday. Lackawanna lost game 1 against Onondaga CC 4-2 and defeated Mercyhurst Northeast 5-2. The Lady Falcons record now sits at 17-8.
Lackawanna Softball Splits Double-Header with Monroe CollegeMarch 27, 2019The Lady Falcons of Lackawanna College took on Monroe College for a double-header on Wednesday afternoon. Lackawanna lost game one, 6-3 and won game two, 2-0. Their record now rests at 16-7.
Lackawanna Softball Extends Win Streak to 6 Games after Defeating SUNY Orange in Double-HeaderMarch 26, 2019Lackawanna College Softball traveled to SUNY Orange on Tuesday afternoon. The Lady Falcons won game one 10-3 and won game two 10-5. These wins extended Lackawanna's win streak to 6 games and their record to 15-6.
Lady Falcons Win Both Games in Double-Header Vs Anne Arundel CCMarch 17, 2019The Lady Falcons took to the road Sunday afternoon to play a double-header against Anne Arundel Community College. Lackawanna won both games, 9-5 and 16-2. The Lady Falcons have won 8 of their last 9 games, improving their record to 13-6.
Lady Falcons Softball Wins Both Home Opener Games 23-3 and 14-7March 16, 2019The Lady Falcons played their home-opener against Cayuga Community College. Lackawanna won both games of the double-header, 23-3 and 14-7. Their record now stands at 11-6.
Mia Pawelski Named NJCAA DII Softball Pitcher of the WeekMarch 14, 2019Lackawanna Softball's Mia Pawelski has been named NJCAA DII Pitcher of the Week. Congratulations to Mia on her accomplishment and pitching 18 fantastic innings.
Lady Falcons Softball Goes 2-1 on Last Day of Cal Ripken ExperienceMarch 09, 2019The Lady Falcons played their final games of the 2019 Cal Ripken Experience on Saturday afternoon. They won against Monroe College 4-3 and split a double-header with John Wood CC (won 3-0 and lost 4-2). Lackawanna Softball's record sits at 9-6.
Lackawanna Softball Sweeps Double-Header Against USC SumterMarch 08, 2019Lackawanna Softball played a double-header against USC Sumter on Friday afternoon at the Cal Ripken Experience. The Lady Falcons took game one 2-0 and won game two 6-2. The Lady Falcons improved their record to 7-5.
Lady Falcons Softball Defeats Henry Ford College 8-0, Loses to CCBC Catonsville 15-7March 07, 2019The Lady Falcons played games against Henry Ford College and CCBC Catonsville on Thursday at the Cal Ripken Experience. Lackawanna shut out Henry Ford College 8-0 in 5 innings but lost to CCBC Catonsville 15-7. Lackawanna's record sits at an even 5-5.
Lady Falcons Softball Drops Double-Header to USC SalkehatchieMarch 06, 2019The Lackawanna Lady Falcons played a double-header against USC Salkehatchie on Wednesday afternoon. The Lady Falcons dropped game both games by a score of 3-2. Their record now rests at 4-4.
Lackawanna Softball Wins on Game Ending Inside the Park Home RunMarch 05, 2019The Lady Falcons continued their tour of the Cal Ripken Experience on Tuesday as they defeated USC Union 6-5 and won against Bryant and Stratton 4-0. Today's games set the Lady Falcons record at 4-2.
Lackawanna Softball Wins 2 Games at the Cal Ripken ExperienceMarch 04, 2019The Lady Falcons continued their tour of the Cal Ripken Experience on Monday as they played games against Henry Ford College and Bryant & Stratton. Lackawanna defeated Henry Ford College 9-5 and they also defeated Bryant and Stratton 3-2. These wins boost the Lady Falcons record to 2-2 on the young season.
Lackawanna Softball Drops First Two Games of the SeasonMarch 03, 2019Lackawanna Softball opened their season at the Cal Ripken Experience in Myrtle Beach, South Carolina. The Lady Falcons played two games Sunday afternoon, losing to Olney Central College 8-4 and losing to USC Sumter 3-2.


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For the past year, I gave it my all and consistently tried to succeed. I have made numerous programs and also learned more about the coding language. I learned more about java and especially more in python. By using codeacademy I learned javascript as well. Making games and building programs that help our daily life is now easier to make. Now I can make a program that is simple, efficient and better than last semester when I first joined this class. This year, I learned that I was interested in computer science. I had some interests in this class but as I took it, I realized I can take it further. During class I had some side chats with my friends, but I still think I gave it my all since I have achieved so much from this class. If I look back at my journey throughout the semester, I think I achieved a lot and those times were not wasted. Thank you Mr Miller for making this class amazing!
Month: May 2017
Self reflection 5/11
For the past couple of classes I gave it my all and consistently tried to succeed. As I said on my previous self reflection, I would like to work on practice making games for my semester exam. I have made tic tac toe on java and improved it more than the one I made last semester. The code is pretty much alike, but I added better designs. The proof will be below this paragraph. I also learned recursion using some online sources since if I choose to do the ladder, I would have to know it to succeed in it. I knew what recursion was, but I have never tried to learn it in depth, I only knew the basics of it. However looking at the sources, I have learned more about it, and possibly could succeed in my semester exam.
My goal last time was to make games so I can practice for my semester exam. I think I have achieved it by making a tic tac toe game, which was on the list on gnimmagorp which can help us for the exam. Since I might change my mind during the exam, I will also practice the ladder, so I would need to practice python including recursion. My goal next time is becoming a master in recursion so I can solve any problems using it. I hope I do succeed so I can end with a good grade in this class. Thinking back, the most successful thing I have done was developing my coding skills. When I first came into this class, I knew a little bit of coding, but as I learned more coding in this class, I feel like I am more confident.


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After a small break from my landscape photography, yesterday I suddenly started to show some severe signs and withdrawal symptoms. Little Austinmer was on my list of places to visit and photograph for a while now. So I checked the weather conditions for the next day and when I saw 60% chance of rain I though to myself this looks promising! Great stormy clouds with some breaks between them can create some awesome colours in the sky.
The tide was at its lowest prior to the sunrise which was fine at least I didn't have to worry about getting stranded or being in any danger as it can get pretty rough with the tide coming in quickly, a friend and fellow photographer Jeff Smith told me.
This was my first time exploring the Little Austinmer rockshelf and I will be definitely coming back soon….if not tomorrow! ,-)
I hope you will enjoy these photos, it really was a spectacular sunrise
Don't forget to join me on my Facebook Page for all the latest photos, news and tips or just come and say Hi! 🙂 Cheers!


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Feeling Both Old and Young
I started the new year with one of those big glorious optimistic lists in my head – you know the kind, the list about other lists you'll be making. I'm fond of a good list, I tell you. But it was not meant to be. I'm just now coming out of the fog of unwellness that was the first week of the year. I have the remnants of a most attractive cough, but other than that, I'm on the way. And not that the week was a dead loss. There was after all, Netflix. Finally, I watched Hidden Figures, and season 2 of The Crown. I watched North and South.
But I didn't find a word for the new year. I made no resolutions. No goals. I didn't clean out my pantry. I made no plans to eat healthy or be more fit. I looked up no vacation spots on the internet. Usually I clean old files from my computer, straighten my desk drawers. I read a few books from the teetering pile. But none of this was going to happen.
It was just me and the couch and the dog on the nearby rug. Me, aching, sniffing, coughing, moaning, napping. (Quite honestly I've never had anything quite so drainingly harsh). It all left me feeling old. Which is sort of an interesting phenomena. The way you can feel both old and young at the same time.
Older, Younger, Both
I feel older, younger, both
at once. Every time I win,
I lose. Every time I count,
I forget and must begin again.
I must begin again, and again I
must begin. Every time I lose,
I win and must begin again.
Everything I plan must wait, and
having to wait has made me old, and
the older I get, the more I wait, and everything
I'm waiting for has already been planned.
I feel sadder, wiser, neither
together. Everything is almost
true, and almost true is everywhere.
I feel sadder, wiser, neither at once.
I end in beginning, in ending I find
that beginning is the first thing to do.
I stop when I start, but my heart keeps on beating,
so I must go on starting in spite of the stopping.
I must stop my stopping and start to start—
I can end at the beginning or begin at the end.
I feel older, younger, both at once.
I find myself thinking a lot lately about how I don't really feel, in a lot of ways, any different now than I did in my early 20s. Some days I feel a bit wiser, but not that much wiser. I am now, who I was then. Nothing truly substantial has changed. How does one keep track of oneself? There's the line from Joan Didion, of course: "I think we are well advised to keep on nodding terms with the people we used to be, whether we find them attractive company or not. Otherwise they turn up unannounced and surprise us, come hammering on the mind's door at 4 a.m. of a bad night and demand to know who deserted them, who betrayed them, who is going to make amends."
When I was in my 20s I worked in a university library, and a number of my co-workers were women in their 40s and probably 50s. Now I work at a public library where I'm the one in my 50s, and I work with people in their 20s and 30s. (And some are my age, too). It's this funny reversal. I think I'm on fairly okay terms with the person I was in my 20s. I wasn't perfect. I was lucky, though, to have worked with some really kind people back then. Everything seemed so far off, and now here it is. Yet it's still all beginning again, all the time.
Which is why I sighed deeply in recognition, reading the Sutphen poem, and felt known by it. And resolved to read more poems this year and maybe even write some. Which is as far as I got in doing anything at all new years-y.


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To everyone else this is just another cute sweater on the market. To me though, the cute little saying on this sweater means so much! Grab a cup of caffeine and let's chat.
I want to take you back to this summer.
Like I said… you're going to need caffeine!
So, this Summer I was laying out by our pool. I remember looking down at my leg and seeing a black dot, like it looked like I had dropped a Sharpie on my shin. I licked my hand (I know, gross) and tried to wipe this "dot" off. I was confused when it didn't come off. I mean it didn't even smudge. I remember telling Ricky about this new "black dot" I had developed on my leg.
Time came and went and I honestly just forgot about it. I mean how often are you checking out your shins.
This fall I began to just feel "off" something was not right. If you know me, I am a woman of MANY hats. I have tons of energy. I rarely sit still. And Spark is my best friend. For weeks straight my energy was just gone. There wasn't enough caffeine in the world to keep me up. I was ready for bed everyday at about 3-4pm. I had horrible headaches. I was losing weight, not complaining, but it wasn't healthy. I was experiencing lots of memory loss. I could not focus on anything. I was having tons of joint pain, especially in my wrist and knee. I kept chalking it up to the intense workouts I do. I even lost complete vision in one eye one night. Before getting pregnant with Rush I was diagnosed with EBV so, I thought I was just having a flare up. But, after a month or so rolled around, I was not feeling any better. I made a appointment with my general doctor just to see what he thought.
I went in to see him. We came to the conclusion I needed a full panel of bloodwork done. While I was in there though I remembered that "little black dot" He looked at it and immediately said, "We need to biopsy that now." I mean he wanted to do it right then and there. Did he not know I had 3 kids to pick up from school in 10 minutes and did not want me leg cut open? I was a bit dramatic. As usual.
I went in the next day and had the biopsy on my leg done. He checked my full body and had other spots he was concerned about but, we decided to wait and see what this one said first before getting "biopsy happy"
Within the next week my labs came back, along with my biopsy results. My biopsy had shown the spot on my leg was "borderline melanoma" and my bloodwork showed a positve on the "ANA"
"A positive ANA test means autoantibodies are present. By itself, a positive ANA test does not indicate the presence of an autoimmune disease or the need for therapy. Some medications cause a positive ANA. … This typically signals the presence of antinuclear antibodies in a healthy individual" -sited Google.
With all of these positives a few things needed to happen. First, with the biopsy results we decided to biopsy another he was very concerned with on my shoulder and that I would be referred to a plastic surgeon to have further margins removed on my leg. Second, I needed to see a specialist on my autoimmune test.
I hope you have your caffeine…
(PS I'm pretty sure I have spelt "caffeine" wrong my whole life! What happened to the "i before e, except after c?" Thank you auto-correct)
Ok back to the story….
So, I first went to see the autoimmune doctor. I was able to get in quick. After consulting with him for awhile of all my symptoms and everything that was going on he decided to run a very extensive blood panel. I mean E-X-T-E-N-S-I-V-E & EXPENSIVE! He also wanted X-rays of my main organs to make sure they weren't being attacked. A few X-rays and 21… YES you read that right, TWENTY ONE viles of blood work later I would begin the waiting game.
While waiting on my bloodwork to return I had a CT of my head done and praised God that was clear. That was ordered due to all of the vision and headaches I was experiencing. I also got the biopsy results back for my shoulder and it also showed early stages of pre-melanoma.
Now, here's where I throw you a huge curve ball and you begin to read everything I am going to say from here and think… "WOW! Didn't see that coming!"
When all of my symptoms first started occurring I was so exhausted I began to develop serious wrinkles and very dark circles under my eyes. Not knowing there was a bigger issue going on than just a Mom of four not sleeping… I had made a appointment with Dr. Clark Mooty to get some botox, fillers, or whatever he could inject to help my eyes. Again, I had no idea when I made the appointment there was anything going on!
My botox appointment was the following week I received my biopsy results. My doctor was referring me to a plastic surgeon to have larger margins removed around my leg and shoulder. Plus, because of my biopsy results I had two other spots on my stomach he felt needed to be removed as well. So, praise God, what I thought would be appointment for some botox was actually going to be much more than that,
Before going to see Dr. Mooty all of my blood-work had come back in so, I went to visit with the autoimmune doctor. My bloodwork had showed there was definitely something going on with my immune system and I also tested positive for "APS"
"Antiphospholipid (AN-te-fos-fo-LIP-id) syndrome occurs when your immune system attacks some of the normal proteins in your blood. It can cause blood clots in your arteries or veins. And it can cause pregnancy complications, such as miscarriage and stillbirth.
Blood clots in your leg veins cause a condition known as deep vein thrombosis (DVT). Damage from blood clots in your organs, such as your kidneys, lungs or brain, depends on the extent and location of the clot. For instance, a clot in your brain can cause a stroke.
There's no cure for antiphospholipid syndrome, but medications can reduce your risk of blood clots."
By the end of my visit I was told my body was in the early stages of Lupus.
I left feeling beyond defeated. Of course coming home to "Google" everything I just gave you. I wondered if I would even see my kids live after all the news I was handed. I went into a slight depression. I was terrified. I cried. I think I told my homegroup I was scared I was dying. All the reading I came across absolutely terrified me. I am a 32 year old woman! I am SUPER active, healthy and fit. I have four babies to watch grow up. I have a husband I want to travel the world with when I'm old. Like, all of this just hit on a whole other level.
The ONE thing I did find so, beautiful in the midst of all this darkness, was the APS diagnosis. Before having Rush I had experienced two back to back miscarriages (you can read all about them on my blog) I never understood why or how. I had prayed for a answer but, I was also at peace of knowing I may not get that answer this side of heaven. So, for God to give me that, He knew I would need a little something to remember He's with me in this all. I love that He truly knows each of us SO well. When I got that diagnosis I bawled. Not even because I was scared, that would kick in later, but because I looked over at Rush and thought "WOW! You made it!" With odds against him and my body doing crazy things God delivered me my sweet Rush. I cry just typing that. My sweet Rush is a warrior!
I received so much at once I think I went numb to it all. I tried to just turn it off. My appointment with Mooty was coming up but, the Sunday before God did something.
I hope you're still with me. The curve ball is coming.
When I was 19yrs old I worked as a waitress that emphasized your chest. You can put the pieces together. I was a young girl. So lost. I didn't feel loved by anyone most days, I did not know Jesus at the time and the love He had for me. I remember being at work one day and looking at another girls large chest, looking down at my not so large chest, and thinking "If I had that, someone would love me" Goodness that makes me cry typing that too! Dear Lord I pray with all my heart my daughter NEVER feels the way I did in that moment.
I called a plastic surgeons office that day. Left work early that day for a consult. Had my surgery two weeks later. This 5'2, 100lb, 19yr old lost girl, was now the proud owner of a HUGE 34DD (if not bigger) chest. I looked like I might tip over if you pushed me just right. I looked ridiculous. And ladies let me just tell you, these did not get me love. If anything they got me a lot of heartache. But, this message has ZERO to do with if I think implants are "right or wrong" this has to do with the ROOT of why I ever got them. I didn't get them because I had just fought breast cancer. I didn't even get them because I was a Mom and needed a pick me up. I got them completely out of insecurity and so much more.
I became a Mom at 22. After I had my first two babies I had surgery again. I reduced the size of my chest, but I still came out bigger than I desired, it wasn't as ridiculous as before but, still not where I wanted to be. For the last few years now I wanted and voiced to my husband and a few close friends that I wanted them gone all together. I think knowing the root of why I ever got them in the first place has just not set well as my walk with the Lord has grown.
The Sunday before seeing Mooty I woke up and my implants were the first thing I thought of. Weird. I know. Especially because I hadn't really thought much of them at that time. I felt as though God was telling me, "Check your implants"
I went to church. Served at my guest services desk. A friend comes strolling in. Hadn't seen her lately. She wasn't regularly attending our church. She came up to the desk and said,
"You'll never guess what I am doing Monday?"
I said, "What?"
She said, "I'm having my implants removed!"
She had had hers redone within the last year and since that surgery she had not been feeling well at all. Some physical health things and a lot of spiritual health things as well.
I then of course had to tell her everything going on in my life! She had no idea of the diagnosis I had just received. After telling her of all my recent news she informed me to start researching how many women have developed autoimmune disorders after having implants. So, I came home and started googling! Story after story, I read so many! I had wanted mine out for so long and now maybe this was a big reason of why God had placed those feelings so strong on my heart.
I went to see Dr. Mooty and told him everything. He assured me that he couldn't tell me my implants did cause my body to start attacking itself but, he also told me he couldn't say they didn't either. So, after prayer and discussing with Ricky we decided it was time to take them out and pray for some relief. I had the surgery to remove my implants completely in October. I also had the spot on my leg, back and the two on my stomach removed. It was a lot to handle at once! Praise God all of my margins came back clear from the surgery!
I prayed I would be miraculously healed after the surgery. And here's the thing.
Are all my symptoms gone? Nope.
I am still experiencing fatigue, not as bad as before but, some.
My wrist are KILLING me! Like the pain is so bad sometimes I feel like they could seriously break!
My skin is flaking like that of a snake on most days.
And I am still experiencing loss of appetite/weightloss
"I am FREE as a Bird and Flat as a Board" as another blogger would say.
The spiritual burden I was carrying from the root of it all has been lifted and that is the best healing I could have asked for.
I am SO happy in my own skin now! I LOVE my body for how it is now… tons of scars and all. I am BEYOND grateful for a God given husband that was so supportive of all of this. That loves me for me. And one that could careless about the size of my chest. How sweet for God to bring me a guy like that after what I thought would get me one, has now been removed and he loves me the same. God just blows me away!
I told you I would throw you for a curve and I hope your caffeine kicked in sometime before now.
To wrap this up though. I am still in the process of really figuring out what is going on with my body. I have read mixed reviews as to what your immune system can do. Some say once it begins to attack itself, it can not be reversed but, that the goal is to put it in remission. Others say it can be reversed. All I know is my goal is to find the root, and attack that. I am looking to see a more natural doctor here in town that does just that. I will update you as the journey progresses.
Since having the surgery my headaches are gone! I no longer live with a constant headache. My fatigue is SO much better. I feel now I experience tiredness but not pure exhaustion as before. My vision seems to be much better now. The biggest healing though for me has just been the weight that was lifted of the burden I was carrying through insecurity.
I would love to hear back from anyone that has experienced this!
I have shared this story on a few of my social media channels worried women would think I am shaming them for having implants. Let me assure you, I AM NOT. I could truly careless! This is MY story, MY journey, MY conviction. You do whatever God lays on your heart. Whatever He tells you to do, you should do that and know only He can judge. Not me, nor anyone else. I will say though it has been so sweet how every time I have shared this at least one woman has messaged me saying she has wanted to get her implants removed for numerous reasons. I felt so weird and so alone for so long because of what I was wanting to do. Just know, you're never alone! Plenty of women want them in and plenty of women want them out and I am not here to say either is right or wrong!
If you are carrying a burden though that you are tired of carrying I pray you can release it. Whatever it may be. Turn it over to Him. Break off the chains. Walk in the Freedom you were destined to walk in.
You are FREE AS A BIRD.
**Please get yearly skin checks to look for abnormalities. This could have been a different story if I would have waited longer.
**Due to some messages I have received let me add somethings…
My implants were not ruptured or leaking. I requested to take them home if you would like to see them! They make a great paper weight 🙂
NO Doctor told me to do this. This was 100% MY conviction, MY choice. Based off my heart.
I do not look like a little boy now. Praise God for that. I removed my implants and had a lift done with what I have left.
I HIGHLY recommend Dr Clark Mooty if you are near Lubbock. He made me feel so at peace with my decision. At one point I even tried to talk myself out of the surgery and he helped confirm that it had been on my heart for years for a reason. Go see him, even if it's just for a consult. Tell him I sent ya 🙂


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Specialty Coffee Events in Berlin
Since being back in my second home Berlin, I've been working on some really cool specialty coffee related projects lately:
1. Specialty Coffee Events in Berlin: Coffee meets Power Food – Exclusive Dinner Event as part of Berlin Coffee Festival
Experience a unique culinary journey through South America, East Asia and the modern healthy cuisine with a 3-course meal of a different kind!
Because, we won't serve you wine with your dinner, but coffee!
Yes, you've read correctly! Having more aromas than wine, coffee offers a broad range of aromas and a flavor variety that's just waiting to be paired with healthy and delicious ingredients.
You'll get to try different coffees from around the world prepared with the Chemex that have specifically been chosen for each course.
Enjoy a creative cuisine with healthy ingredients and a breathtaking flavor experience hosted by chef, Michael Hoffmann, and me! ;-)
More info and the 3 course meal here.
2. Specialty Coffee Events in Berlin: Specialty Coffee Tours – Learn from the filter & espresso experts in town
Specialty Coffee shops are buzzing in Berlin, especially in Berlin district Kreuzberg. I think, Kreuzberg is one of THE hubs for specialty coffee in Berlin! Many of the coffee shops here have very innovative concepts, when it comes to roasting and preparing their coffees. The coffee map of Kreuzberg is densely packed with some of the best shops in town.
With our specialty coffee tours we are trying to focus on the experts of brewing filter coffees and making espressos. From independent to larger shops, from multi roaster cafes to cafes with their own roastery – we make sure, you'll get the best insights for your home brewing adventures or your own future shop!
For the two tours we picked coffee shops and roasteries who are excellent with what they're doing already. But they also are experts, when it comes to brewing filter coffee and making espresso.
Learn from their expertise & know how while sipping on some delicious specialty coffees.
Your tour guide is ME! ;-)
More info about the tours and how to get tickets here.
3. Specialty Coffee Events in Berlin: Blogger Breakfast – Social Media for bloggers, cafes & roasteries
We host this workshop-event during Berlin Coffee Festival 2018 on Saturday, September 1st. The Blogger Breakfast is for everyone who thinks specialty coffee and social media is a good match.
Join us for several workshops about
- how to do coffee blogging & writing inspiring copy for your website or social media pages (done by ME),
- how to take great photos for your social media pages,
- how to become an influencer / how to get in touch with influencers (as a coffee company),
- how to deal with the new privacy policy regulations on your coffee website / blog,
- how to become a coffee(You)Tuber.
Plus a sensory quiz and an exclusive cupping in collaboration with specialty coffee roaster Tres Cabezas out of Berlin.
Find more info about the Blogger Breakfast here.


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Отель "Ca Crusca Otto 4*"
Размещение:1 Питание:3 Сервис:1
Размещение:1 Питание:3 Сервис:1
We never recommend this Villa and the landlord to anyone. WE WERE ROBBED HERE and were abandoned in very difficult situation. Ive rented this Villa for 7 days for a family vacation with my wife and son. When we arrived, it seemed perfect. The first 3 days everything was fine, but we didn't feel ...


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Private equity is, in the most simplistic terms, equity held in a private business. PE firms are run by general partners (also referred to as called sponsors), who invest money raised from investors who work together for a limited amount of time and thus are called "limited partners".
Private equity firms are sometimes referred to as "buyout firms." This is so for a few reasons. First, the term is descriptive. Unlike venture capital firms, which do not typically buy entire companies, PE firms usually buy entire companies or, at least, controlling interests. Second, the term is actually shorthand for "leveraged buyout firm;" most PE buyouts involve a PE firm putting up only a portion of the capital required to purchase a target, with the remainder coming in the form of a loan from a bank that is secured by the assets of the acquisition target (the company being purchased).
LBOs established themselves on Wall Street, and in the lexicon of financial terminology, in the late 1970s and 1980s when investment bankers, like notably high-profile financier Michael Milken, created them as a method of leveraging a company with debt equity and equity capital in order to buy it. Among the most notorious LBOs of that period—although not connected to Milken—was the $25 billion RJR Nabisco buyout in 1988. In many ways, today's PE firm is yesterday's LBO firm.
Once purchased, the target company is usually one of many owned, or at least controlled, by the PE firm and, thus, is typically referred to as a "portfolio company" of the firm.
One point of clarification: above, we speak of a private equity "firm." We were intentionally imprecise in order to more clearly present the concept we were explaining. One must delineate between a private equity firm and a private equity fund. The 'sponsor' is the PE firm and the firm is often the general partner of several (or many) individual PE funds. A limited partner (i.e. an individual accredited investor who decides to invest money with the PE firm) does so by investing in a specific PE fund raised by the PE firm. So, by example, a PE firm could have, say, four distinct funds of which it is the general partner and manager. Each fund will have its own limited partners (though any particular limited partner may choose to invest in multiple funds) and its own portfolio companies. Limited partners are not limited to individual accredited investors. Rather, many funds count banks, insurance companies, pension funds, and other large entities among their investors.
Taking a step back, the practice of people pooling their money together to purchase controlling stakes a private company is not a new concept; although, as the Wall Street Journal points out in its excellent article on this subject, "[w]hile the private-equity firm is new, its methods—venture capital, growth capital, distressed situations, leveraged buyouts and others—are as old as capitalism itself." In fact, the Massachusetts Bay Company was such an early prototype of the private equity model – the pooling of money to help fund the burgeoning British North American colonies. Settlers sent to the new American colonies helped build up the economy while those who stayed in England helped fund the venture, hoping to find a return on their investment over time.
A few hundred years later, railroads, struggling to find funding when simply turning to wealthy families stopped working, were bailed out by major banks who bought controlling interests, restructured business operations, inserted new management and helped eliminate corruption and deceit. These are all present day components of private equity's modus operandi.
When JP Morgan & Company bought out the floundering Carnegie Steel for $480 million, in 1901, it created what became (then) the largest company in the world – United States Steel.
So. Why is private equity private? As discussed above, it tends to invest in private companies. But this is not the answer, since one private equity strategy involves taking publicly owned targets off the public market, or taking them "private". Private equity is private because it raises money in such a way (i.e. from accredited investors ) that allows it to avoid having to make any public offering.
The private equity firm of today, it is generally agreed, traces its origin back to American Research and Development Corporation, founded in 1946. As explained in their chapter, Characteristics of the Private Equity Arena in the book Private Equity, History, Governance, and Operations (Wiley Finance, 2008), however, the industry had forerunners in the form of U.S. governmental institutions which were created to address needs brought on by the two world wars and the intervening Great Depression.
According to PEI Media, "[a]s recently as the 1970s, it was hard to count more than a few dozen private equity firms … located in the United States. Now there are private equity firms both miniscule and enormous in all the developed countries of the world and in most of the emerging markets." This development, as also explained in Characteristics of the Private Equity Arena, was in part a function of: (a) the U.S. stock market's slump of the 1970s turning; (b) clarifications in 1978 to the 1974 enactment of ERISA, which was extremely detrimental to the industry until the clarification; and (c) subsequent reductions of the maximum capital gains tax rate.
The golden age of the LBO came in the late 1980s when players like KKR and Michael Milken engineered large leveraged buyouts. Since then, as superior returns encouraged more investment in the asset class and as the number of funds proliferated as a natural consequence of fund managers leaving one firm to found a new one, the industry continued to grow into what it is today. A good example of this can be seen by looking at the legendary PE firm, Golder Thoma & Co.
Established in 1980 by Stanley Golder and Carl Thoma, Golder Thoma & Co. originated the "consolidation" or "buy and build" investment strategy, which sought to combine the best of venture investing with the best of leveraged buyouts by investing in a "platform" business (an acquisition in a new area of business intended to be a 'platform' from which to add other business onto, to build something new) in a fragmented industry and then working with management to transform it into a larger and more profitable business through internal growth and a series of strategic, industry consolidating acquisitions.
Stanley Golder and Carl Thoma and worked together at First Chicago Corp. before founding Golder Thoma & Co. Looking at one branch of the genealogy, Golder Thoma & Co. eventually split into Thoma Bravo and GTCR. Looking at a different branch, John Canning took Stanley Golder's place at First Chicago Corp. and Canning ultimately left to form Madison Dearborn. These three firms are among the largest and most prominent PE firms currently in existence.
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Judy Radler Cohen is a financial editor and investigative reporter. Since 2007, she has worked with business publications and websites, including Global Finance magazine, eFinancialCareers.com and Wantedtech.com. Judy spent over a decade as editor of Mergers & Acquisitions Report where she managed weekly production, generated story ideas about all facets of capital markets and investigated/wrote…
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It was a night full of laughter and satisfaction! I had the pleasure of photographing the graduation party of the IMD MBA 2015 graduates at one of Lausanne's best hotels: the Lausanne Palaca & Spa.
It was really nice to see all the happy and proud faces of the graduates as they party the night away. There were presentations (I was so jealous when they showed a clip of their trip to Singapore) and games which made it even more enjoyable.
Once again, a big congratulations to all the graduates!


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Sorry, no image currently available for the Bowmore Unchill Filtered whisky.
Category: Islay Whisky
Year: 2001
Alcohol by Volume: 46%
Distiller: Signatory
The house style for the Bowmore distillery is: Smoky, with leafy notes (ferns?) and sea-air. Younger ages before dinner, older after.
Associated website: Bowmore
£46.95 Add to basket
© efuture ltd 2001-2018
Last updated: 17th January 2018


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Take back your self-esteem and skin health by following some of the helpful tips below to banish acne from your face forever. Commit to the process of clearing your complexion and having healthy looking skin.
Popping pimples is common among acne sufferers. If you feel like you absolutely must pop a pimple, you should first cleanse your hands and nails thoroughly. This prevents contaminating the open area with dirt and bacteria. If you pop your pimples in a proper way you should notice a substantial decrease in the size of the pimple within a short time.
The temptation can be hard to ignore, but it is imperative that you don't pick or pop your acne. A medicated cream is better for dealing with particularly troublesome hot-spots. When picking at your acne, you only make the problem worse because infection can set in and you could end up with scars. The constant irritation of scratching and picking at the skin can also permanently discolor the skin.
Don't pick at pimples on your face, as it can make your affliction worse. Picking at your pimples only leads to more breakouts, because you promote the spreading of the bacteria. Further, picking at the same area repeatedly may cause the skin to break open, which may cause scarring once it is healed.
Be aware that extremes in temperature can cause acne breakouts. You will sweat more when it gets really warm. When you perspire heavily, your pores become clogged and can become irritated. This can cause your acne problems. If it is too cold outside, it might cause your skin to dry out. Both are to be avoided.
Try wearing water based make-up or no makeup at all to eliminate acne. Make-up can exacerbate your break-outs by clogging your pores. Keeping your face clean and fresh for a while, can help bring your acne back under control.
Do not combine any acne creams together. It may seem logical to throw every acne cream you own on the problem skin at the same time. Instead, the combination of chemicals can end up harming your skin.
If you have acne issues, take the time to change your bed linens at least one every 3-4 days. These oils get on your pillowcases and sheets. They then find their way back to your skin. To avoid this re-contamination process, launder your bedding often.
Switch to a more natural skin product if you have stubborn acne that won't go away. Many of the products commonly sold in stores have harsh chemicals that can make your skin problems worse. When your skin produces more oil, the pores get blocked which is what causes acne. Switching to a more natural product can really help you to have clearer skin.
Garlic is one of the best antioxidants on the market, and is something that you can benefit from for acne. The garlic draws out toxins and helps skin cells to regenerate. Add garlic to your diet as much as possible if you want improved acne.
In conclusion, acne can become a major factor in your life, even lowering your self-confidence. However, if you follow the advice given by this article, you should be able to create a skin care routine that is beneficial for you.…


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Perfect Setting in Potter Greens! Gorgeous Two Storey Home Backs Prestigious Lewis Estates Golf Course!! Spacious Main Level Shows Stunning Staircase Leading to both Upper and Lower levels. Enjoy the Golf Course View through the Many Beautiful Windows. Playground, Hockey Rink, Soccer Field 2 Blocks Away. Living Rm w/Mantel Gas Fireplace flows Nicely to Dining Area w/Built-in Custom Cabinets. Nice Cozy Family Rm right off the Kitchen with Full Wall Cabinets, Plenty of Counters and Eating Bar. Patio Doors off the Kitchen Lead to Large Deck and Stone Patio w/ Brick Standing Firepit. Upstairs are Two Good sized Bedrms w/Closet Organizers and 4 PC Bath. The Best Feature Upstairs is The MASSIVE Master Suite!! Reminiscent to a Hotel Suite, it is King Sized w Large Seating Area. Garden Doors to a Private Patio w/ Green Views. Spacious 5 PC Ensuite & Walk-in Closet Designed Beautifully. Finished Basement Shows Second Family Rm, 4th Bedrm, 4 PC Bath , Bar Area and Storage Rm. Heated Dbl Garage with Long Driveway.
Residential Detached Single Family
Ceiling 9 ft., Deck, No Smoking Home, Bar, Closet Organizers, Detectors Smoke, Fire Pit, Insulation-Upgraded, Programmable Thermostat, Vaulted Ceiling
Double Garage Attached, Front Drive Access, Heated, Insulated
Dishwasher-Built-In, Dryer, Garage Control, Garage Opener, Refrigerator, Washer, Microwave Hood Cover, Stove-Electric
Cul-De-Sac, Landscaped, Backs Onto Park/Trees, Fenced, Golf Nearby, Level Land, Playground Nearby, Public Transportation, Shopping Nearby
Courtesy Of John Acevedo Of Royal LePage Noralta Real Estate
Courtesy Of John Acevedo Of Royal LePage Noralta Real Estate.
Listing information last updated on October 21st, 2019 at 12:16am MDT.