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Sweet Potato, Caramelized Onion, Sausage Goulash is a healthy, delicious, comforting, gluten free dinner that is easily thrown together in one skillet.
Sweet Potato, Caramelized Onion, Sausage Goulash was my very first post on MamaGourmand. It really encompasses the type of recipes I aspire to showcase on my blog: simple preparation with common, whole ingredients that yields surprisingly delicious dishes.
Below is my original post because, likely, only my moms, sisters, and husband read it. Buried WAY down at the end of the post I'll even leave my first blog photo. Yikes. I remember being convinced I totally nailed the shot. Actually…not so much.
Sometimes child rearing can be a little exciting and physically active. A live action game of Frogger can ensue when your child weasels away in a busy parking lot. Occasionally you may find it necessary to perform the grab-and-slingshot-back when they dodge awaiting coats / shoes / anything necessary to walk out the door in a timely fashion. Or there's my personal favorite – wrestling them down into a 5-point harness car seat while they arch their back and scream bloody murder.
Yes, all these activities will get the heart pumping, and you may even break a slight sweat. But NONE of these day-to-day bursts of child rearing exertion will get you skinny, no matter how many you string together.
The BIGGEST CROCK OF FEMALE B.S is, I stay slim by just chasing my kids around all day!
Raising kids may significantly increase your blood pressure, but you can't convince me calories just magically melt away. There's only one way to do that. Exercise, done in a proper exercise arena, with other people begrudgingly sweating alongside you. Torturous means such as weights, kettle balls, and bikes that go nowhere are usually involved, but none of it incorporates chasing children.
To keep my weight in check, I also find it helpful to abstain from inhaling everything that taunts me daily. That is what weekends are for. I cook mostly healthy-ish meals, sub out full fat ingredients for lighter versions, and try not to match my husband's serving size (as much as I always want to).
For this Sweet Potato, Caramelized Onion, Sausage Goulash recipe I subbed out lighter turkey sausage for pork. Using a nonstick skillet allowed me to use less olive oil, but still enough to caramelize the sausage and onions and leave in a good flavor.
It's a great weeknight meal because the ingredients are simple, it's all done in one pan, and there isn't a lot of prep work. Most importantly, it's delicious and you can close your eyes, savor a glorious bite, before springing back in action to bang out the rest of the day.
And let's be friends on Pinterest! I'm always pinning great recipes!
Sweet Potato, Caramelized Onion, Sausage Goulash is a healthy, delicious, comforting, gluten free dinner that is easily thrown together in one skillet.
- 1 tbsp olive oil
- 28 ounces smoked turkey sausage (I used Turkey Polska Kielbasa), sliced on the bias into medallions
- 2 tablespoons butter
- 2 onions, halved and thickly sliced
- 2 garlic cloves, minced
- 1/2 tsp salt
- 1/4 tsp ground black pepper
- 1 1/2 teaspoon paprika
- 2 medium sweet potatoes, peeled and into sliced 1/2" rounds
- 1 1/2 cup chicken broth
- 1 tablespoon flat leaf parsley
Add olive oil to a large nonstick pan over medium-high heat. Once the oil is hot, add the smoked sausage medallions and sauté, stirring occasionally, for 5 minutes, until golden-brown. Remove the sausage from the pan with a slotted spoon and set aside.
To the same pan add in the butter and allow it to melt. Add in the sliced onions and caramelize in the butter and sausage drippings until golden-brown; about 7 minutes. Next, add in the garlic, salt, pepper, and the paprika. Stir to combine with onions and sauté for 1 minute.
Add in the chicken broth and stir to combine. Then add sliced potatoes, folding in with onions and broth. Cover the pan, bring to a boil, then lower heat to a simmer. Simmer for 15 minutes, stirring gently every 5 minutes.
Uncover the pan. Add and gently stir in sautéed sausage. Raise heat, if needed, to bring back to a simmer. Simmer, uncovered, for 5 more minutes to finish cooking potatoes and reduce sauce to thicken slightly. Add parsley and serve.
Recipe adapted from The Cozy Apron
Healthy Tortilla Crusted Buffalo Chicken
One Skillet Chicken Marsala from Lexi's Clean Kitchen
Easy Unstuffed Bell Pepper Skillet from Kim's Cravings


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|Scientific name: Podiceps cristatus
|Length: 46-62 cm
|Status: Resident breeding species and winter visitor
|Wingspan: 59-74 cm
|Breeding pairs: 5,300 adults
|Weight: 800-1500 g
|Wintering birds: 23,000
|Conservation status: Green
Description: Great crested grebes are elegant waterbirds that in breeding season have grey-brown upperparts with black and white upperwings. The back of their necks are black while the front of their necks, breasts and bellies are white. The side of their bodies are rust coloured and they have white underwings.
Great crested grebes have black crests on the forecrown with a chestnut coloured ruff with black tips. Their faces are white with a black forehead and crown. Great crested grebes' bills are pinkish and their eyes are deep red. Their legs and feet are black. Males and females look similar.
During winter great crested grebes do not have ruffs and their heads are black and white. Their bodies are duller.
Juvenile great crested grebes have grey-brown plumage with streaked black and white heads and no crest.
Nesting: Great crested grebes nest in loose colonies or by themselves. They build their nests on a platform of plants that floats but is anchored to vegetation or aquatic weeds.
Great crested grebes lay 3-5 cream coloured eggs which the female covers with algae when she leaves the nest to feed so eventually the eggs turn chestnut brown. The eggs are incubated for 25-30 days are chicks are born with black and white down. Both parents feed the chicks which fledge 70-80 days after hatching. Chicks are often carried around on the backs of their parents.
Feeding: Great crested grebes eat mainly fish as well as small eels, crustaceans, molluscs, amphibians and some plants.
Where to see them: Great crested grebes can be seen all year round in the UK except for the north of Scotland. They can be found in lakes, reservoirs and rivers and along the coast during winter.
Credit: Peter Boesman
Did you know? Great crested grebes are well known for the elaborate courtship displays where pairs raise and shake their heads before offering weeds to each other.

subset: commoncrawl


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In a recent Evergage whitepaper, we made a comparison between real-time marketing and a decades-old example of good business – the neighborhood shopkeeper. The analogy is simple. The shopkeeper has two goals in mind when a customer enters the store: first, he wants to understand her immediate need so that he could provide the best service right now. Second, he wanted to get to know her better and begin building a lasting business relationship. Just like the shopkeeper, your e-commerce site must engage a visitor in real time, the moment he or she arrives, in order to be successful.
Interestingly enough, store retailers are beginning to reinvest in the importance of a more personalized and "real-time" in-store experience. Whereas many retailers strive to keep profits high by keeping labor costs low, others are recognizing the importance of highly trained staff in the retail experience. Brands such as Costco, Trader Joe's, convenience store chain QuikTrip and Italian supermarket Mercadona are all examples of retailers with substantially higher labor costs than their competitors. That's not all they have in common. They are also among the most profitable retailers in their respective markets.
That's not a coincidence. An extreme example is of this principle is Uniqlo, a Japanese fashion retailer that recently opened a flagship location on Fifth Avenue. When the store opened it employed 650 trained associates, and vowed to have at least 400 on staff at any given time. As a result, there is always an associate on hand to help a customer find what she's looking for, and someone to help her check out in "real time" without waiting in long queues. Customer service that would make the shopkeeper proud.
The consumer experience has certainly changed, but the principles of effective marketing have not. Retailers like Uniqlo understand the importance of personalized "real-time" customer service even in the store. It's just as important on your website. Maybe even more. Unlike associates in a store, you may never even see a potential customer try to leave without the right strategy in place.
While many retailers are focusing on the in-store experience, many are also closing their store locations to focus on online business. In recent news, Staples announced it was closing 225 stores to strengthen online sales. Best Buy also announced closing 50 stores to focus on e-commerce growth. And lastly, Home Depot said they will focus less on store openings and more on internet sales. As competition online grows, retailers must engage a shopper immediately and help them achieve their goal easily (just like the did at the retail store) before they choose to move onto another site. Real-time web personalization is the best solution to make this happen.
Here's a good example of how it works for Black Hound New York. The dessert and bakeshop recently closed their retail location in NYC to focus on their online business. They're using real-time web personalization to help website visitors learn more about their products, find what they're looking for, and make sure that checkout is easy – just like they did at the retail store. For example, on the checkout page, they're using real-time messages to give the visitor the information needed to check out quickly and correctly.
At the end of the day, it's all about creating the best customer experience whether it's in-store or online. By doing so, it will keep customers loyal, engaged, and away from the competition – all while driving more revenue for your company.


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#WC2018: England, Tunisia 1-1 at halftime in Volgograd
VOLGOGRAD, Russia (AP) — England and Tunisia are level at 1-1 at halftime in their World Cup opener in Volgograd.
Harry Kane gave England a 1-0 lead in the 11th minute when he tapped in from close range after Tunisia goalkeeper Moez Hassen had acrobatically saved a powerful John Stones header.
Hassen, who had already appeared to injure his shoulder, was replaced by Farouk Ben Mustapha soon after.
Despite that disruption and England's early attacking intent, Tunisia slowly built up momentum and got an equalizer when Ferjani Sassi calmly slotted a penalty into the left corner of the England net and past the dive of goalkeeper Jordan Pickford.
The penalty was awarded after Kyle Walker was adjudged to have caught Fakhreddine Ben Youssef with his arm.
Now you can read the Jamaica Observer ePaper anytime, anywhere. The Jamaica Observer ePaper is available to you at home or at work, and is the same edition as the printed copy available at http://bit.ly/epaperlive
1. We welcome reader comments on the top stories of the day. Some comments may be republished on the website or in the newspaper � email addresses will not be published.
2. Please understand that comments are moderated and it is not always possible to publish all that have been submitted. We will, however, try to publish comments that are representative of all received.
3. We ask that comments are civil and free of libellous or hateful material. Also please stick to the topic under discussion.
4. Please do not write in block capitals since this makes your comment hard to read.
5. Please don't use the comments to advertise. However, our advertising department can be more than accommodating if emailed: firstname.lastname@example.com.
6. If readers wish to report offensive comments, suggest a correction or share a story then please email: firstname.lastname@example.com.
7. Lastly, read our Terms and Conditions and Privacy Policy


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Autumn News & Review
September was an exciting month here at ZGHQ!! After a slightly bumpy end to the summer hols with the sudden realisation that the show was looming and the boys were still off school, we eventually managed to get ourselves together in time for the London Interiors Show exhibition.
Held in Chelsea, next to the infamouse design centred harbour http://www.dcch.co.uk/, the show was a step away from the traditional larger show format and involved 20 interiors brands showcasing together to trade over two days. We met so many lovely trade partners and new customers. This was our opportunity to show the Nordic Story Collection to trade. We had such lovely feedback so thank you to those who came to see us. It was a busy few days!
In the same week we were lucky enough to be awarded Highly Commended at the prestigious Homes & Gardens Magazine Fabric Awards for our NEW Honeycomb print https://www.zoeglencross.com/the-nordic-fabric-collection/honeycomb-ocean-linen-blend
It was a huge honour to receive such recognition at these awards in amongst the industry's finest designers.
Our fabrics have also been featured this month in Country Homes & Interiors Magazine and Homes & Gardens. So great to be included in the interiors editorial - Thank you! https://www.zoeglencross.com/press/zoe-glencross/
We are now looking forward to future design collaborations and interesting business opportunties! :-)


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Why You Must Support Obamacare
Thomas Warns*
Don't believe your own eyes or ears. You may have heard a lot in the news over the past few weeks about how Obamacare has been a massive flop. I'm here to tell you not to think about it. Let me explain to you why the critics are wrong.
The Affordable Care Act will be a tremendous success – who could be against a law providing affordable care for Americans? And I further know it will be a success because none other than the President of the United States has said so.
Yes it might be true that the President lied when he said the "shared responsibility payments" weren't a tax, and it might be true that the President lied when he said if you liked your healthcare plan and doctor you could keep them, but what is truth in a fight for justice? The President couldn't risk telling the truth to the American people, because they might not have liked it. A few white lies will be quickly forgotten since the President knows what is best for all of us.
Can you really trust those crazy Republicans and tea-partiers to do what's right? They are so fixated on the $17,000,000,000,000 national debt that they can't even see the wisdom of intervening into a multi-trillion dollar market in order to force Americans to buy more expensive health insurance that would be partially paid for with generous subsidies for low-income Americans! Despite reports from the Government Accountability Office
saying otherwise, President Obama has given us his word
that the Affordable Care Act won't add a dime to the national debt
, just like Social Security and Medicare. While I doubt the President is lying again, if he is, he sure has a good reason to do so for the greater good.
The Obamacare rollout hasn't been perfect, but you can blame the Republicans for sabotaging it at every stage. A wise Democrat-majority Congress passed the Affordable Care Act in 2010 without a single Republican vote. The Act includes provisions whereby states can make their own healthcare exchanges, or allow the federal government to operate one for them. Making one of these exchanges is simple, evidenced by the federal government's rollout, but 36 states, including tea-party hot beds like Illinois and Vermont, decided to allow the federal government to create exchanges for them. If they were really team players, they would have made superior healthcare exchanges at the state level rather than allowing the law as written to run its course. Why would supposed states' rights Republicans in all of these states refuse to act with the federal government holding a gun to their heads and screaming "do this now, or we will do it for you!"? The only explanation is bad faith on their part.
One thing the President does need from you is more time. Imposing a one-size fits all national solution to a massive and complex national marketplace isn't easy. With only three and a half years to prepare, it shouldn't be a surprise that there have been some glitches on the healthcare.gov site. We couldn't afford to delay opening the exchanges and make it look like the law wouldn't work, even if the site contains glaring security risks and privacy intrusions, and gives customers false price estimates. Individual concerns are unimportant when compared to our overwhelming national interest.
The Constitution clearly states that healthcare is a fundamental right that everyone must be provided with courtesy of the federal government. Well then again maybe it doesn't state that,
but we shouldn't have to pass an amendment to actually change what that document means in the first place. That right might include a pricey plethora of coverage options you think you don't need,
like pediatric care, maternity care, and substance abuse care, but I told you in the beginning not to think
Dr. President Obama has done the thinking for you! Isn't living in a nanny state easy?
*Thomas Warns is a J.D. Candidate, class of 2015, at NYU School of law, Staff Editor on the NYU Journal of Law & Liberty , and author of the weekly column "Consider This a Warning."


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"Every mountain top is within reach if you just keep climbing…"
Residential Rehab & Alcohol Addiction Treatment
Contact us today
0800 011 9417
Contact us now if you are in need of a helping hand
Surrey Rehab Centre Offering Drugs & Alcohol Addiction Treatment
Learn about the roots of your addiction, discover the path to conquer addiction and grow into the person you deserve to be, free from addiction.
Moving Forward is a rehab centre in Surrey, dealing with a diverse range of clients with all forms of addiction and mental health issues. We offer bespoke treatment programmes designed to help each guest with their specific needs and aims, all within the confines of our tranquil and spacious private grounds. Our dedicated staff will help you through your treatment programme and will monitor your aftercare plan too, making sure you have the best chance of reclaiming your life and moving forward from addiction.
Our Surrey Rehab Centre
Here at Moving Forward, we pride ourselves on giving you the best possible treatment on your road to sober recovery. We're committed to making you feel comfortable, optimistic for the future and most importantly, free from your addiction, whatever it may be.
Some of the reasons for choosing Moving Forward to help with your sober recovery include:
Perfect Group Size
Moving Forward Rehab is a small establishment that can cater for up to eight clients at a time. We believe that having an intimate environment helps us to deliver the maximum care and attention that each and every one of our clients need on their road to recovery.
Some clients may feel overwhelmed by a large rehab centre and this can make them feel nervous and anxious about speaking up and getting involved. We believe our small group therapy sessions are the perfect size – small enough for you to feel confident and secure about sharing but large enough for a diverse flow of ideas. Small group sizes also mean that we're not overwhelmed ourselves, and we can provide individualised care, counselling and therapy that's tailored specifically for each of our clients' needs.
Holistic Treatment
At Moving Forward, we do a lot more than just helping to free you of your addiction. We focus on getting to the root cause of your addiction and are determined to help you tackle these problems head on. We offer a wide and varied range of treatments and therapies that will help you to find and fight against the triggers, cravings and the causes of your addiction.
We offer treatments including cognitive behavioural therapy (CBT) and dialectical behaviour therapy (DBT) as well as yoga, mindfulness, acupuncture and meditation, all designed to help you to lead a healthier and happier lifestyle. Staying in our beautiful Surrey surroundings with the use of our fully-equipped gym and swimming pool, we hope you will feel relaxed, refreshed and ready to start a new chapter in your life.
Tailored Care
Everyone is different, and that's why we tailor each and everyone's treatment to their own personal needs. Our dedicated staff here at Moving Forward keep up with the latest findings in addiction research in order to update our continuously changing programme of treatments. This means we can provide you with the best possible care using the most effective methods available. Each treatment plan will be unique to each client, and you will have an active role in deciding with methods of treatment and therapies you think you will suit you best.
Tranquil Location
Our private gated rehab centre is located in a quiet, remote and rural area in the heart of the English countryside in Surrey, allowing you to focus on your sober recovery in a peaceful environment free of distractions. And while we enjoy our secluded and remote location, it retains good transport links to London and is located close enough to the M25 that you won't have trouble finding us. All of our clients will be provided with their own luxurious bedroom to give you that much-needed space and privacy for your downtime and recovery. At Moving Forward, we strive to make you feel at home and as comfortable as possible to give you the perfect setting for your recovery.
Great Food and Activities
In order to make you feel as comfortable as possible, we will provide you with healthy and tasty meals and snacks throughout your stay with us. We also encourage you to cater and cook for yourself during the day and provide facilities for you to do so. We're constantly updating our menu and listening to our clients' suggestions and requests, and we make sure that everyone's dietary needs are met.
We also want to make your stay with us enjoyable, so we offer a wide and varied range of activities to partake in on our grounds and facilities. Our luxurious rehab centre comes with a fully equipped gym as well as an outdoor swimming pool in our peaceful garden for you to relax in and enjoy at your leisure. We also offer an extensive range of activities for you to pursue, including yoga, meditation and beautiful nature walks in the surrounding countryside so that you stay occupied and keep fit and healthy at the same time. We're also open to suggestions as always, and if there's any activity or pastime you're particularly interested in, we'll do our best to cater for you and give you a worthwhile experience.
Supportive Staff
Our dedicated team of support staff works around the clock to make sure each and every one of our clients feels comfortable and secure in our facility while giving everyone the best quality treatments and care available. Many of our staff are, or have been, in recovery themselves, so they know first-hand what it's like to struggle with addiction and what can be done to help you. They are committed to offering each of our clients a bespoke treatment plan in a professional and friendly manner.
Free Initial Assessment
We want all our clients to feel safe in a comfortable environment, so we invite you to visit our beautiful rehab centre in Surrey to see for yourself if you would like to stay and receive our top of the range treatment.
Before you visit, you can contact us for free either over the phone or in person to have a friendly chat about your treatment options and discuss which path will be best for you to take on your journey to recovery. If you decide to stay with us, we will begin to work with you on your holistic treatment plan. Our pricing policy is honest and fully transparent, so you won't be facing any hidden charges or fees if you do decide to stay.
Sober Recovery
Following on from your free initial assessment and your admission to our rehab centre in Surrey, you will be seen by our GP who will evaluate your withdrawal risks. Withdrawal from any addictive substance can be difficult to manage, but we're determined to make your sober recovery as stress-free and comfortable as possible. Our service usually involves a five to seven-day detox programme which includes 24-hour nursing care and medical assistance. After this, our full recovery programme usually lasts between six to eight weeks, which we have found to be the most effective length of care. We also we do offer shorter stays for those who are so inclined. Our tailored holistic treatment programmes are designed to give you the best chance of long-term recovery once you've left us.
Extensive Aftercare
Our professional care and dedication to your recovery doesn't end once your stay with us is up. We are committed to your continued recovery and rehabilitation, so we have a three-year aftercare plan on offer for all of our clients. According to a 2006 study by Moos & Moos, 62.4% of people who didn't seek any help for their addiction had relapsed, while this number dropped to 43.4% for those who did receive help or treatment. And while this proves that rehabilitation is an important step in the road to sober recovery, it also shows that the potential is there for anyone to relapse. That's why we offer aftercare at Moving Forward, to limit the chances of any of our clients having to break free from the grips of addiction again. Our aftercare plan involves weekly sessions designed to prevent relapse after you leave us, and it also gives you a chance to catch up with our staff and other alumni in a friendly, supportive and sober environment. And as always with Moving Forward, each of our clients' aftercare programmes are tailored specifically for the individual's needs.
0800 011 9417
Following your initial assessment and admission, you will be seen by our GP who will carefully evaluate you and your withdrawal risks. We will endeavour to reduce the stress and anxiety involved in this process as much as possible and we will fully support you.
View more →
Our Surrey based residential rehab facility is remote and gated ensuring that your privacy while receiving treatmetent is assured.
View more →
We run weekly aftercare sessions at our property that you can come to top-up the work you've done during your residential stay and also to some relapse prevention specific work. You are also welcome to, space providing, to attend our usual weekly treatment timetable- attending session as and when it is suitable for you.
View more →
0800 011 9417
Latest Tips & News:
Christmas used to be my favorite time of year; I loved the preparation, the shopping…
The few weeks around Christmas and New Years Eve can be some of the riskiest…
Following your initial assessment and admission, you will be seen by our GP who will carefully evaluate you and your withdrawal risks. We will endeavour to reduce the stress and anxiety involved in this process as much as possible and we will fully support you.
View more →
Our Surrey based residential rehab facility is remote and gated ensuring that your privacy while receiving treatmetent is assured.
View more →
We run weekly aftercare sessions at our property that you can come to top-up the work you've done during your residential stay and also to some relapse prevention specific work. You are also welcome to, space providing, to attend our usual weekly treatment timetable- attending session as and when it is suitable for you.
View more →
What we do best
Cognitive Behavioural Therapy is the NICE recommended treatment for substance abuse and mood disorders.
NAHD Therapy
This is new type of therapy that has shown to be helpful to people going through detox and with addiction
Active Timetable
We have a busy timetable of wellbeing, health and mindfulness. Find out more…
We can arrange an immediate admission and in some cases transpor
Following your initial assessment and admission, you will be seen by our GP who will carefully evaluate you and your withdrawal risks.
Your recovery is supported by our unique three-year after-care program.
Get your smile back
All very helpful, couldn't have come this far without all of the staff's help. They gave me confidence, skills to stay cleanClient
Felt safe and looked after whilst staying here. Staff were fab and proper caring. Felt like a family. Learned lots during my stay.Client
Very homely and caring, quality treatment and Z is happy and making good progressRelative of Client
The facilities are first class, and the help is without question the best to be round anywhereRelative of Client


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Energy Research Institute, State Development Planning Commission – Beijing, China
ERI SDPC is the only energy economy and policy research institute at the national level in China; its main function is to develop a scientific and technical basis-especially in economic evaluation and assessment-for the development of the government's energy strategy and policy. The institute is the major technical support group for the Chinese government in many important national programs, including international cooperative projects with the World Bank, the United Nations Development Program (UNDP), the Global Environment Facility (GEF) and the Asian Development Bank (ADB). It also serves as the technical support group to the SDPC, the leading agency of climate change policy making in China. ERI operates directly or is affiliated with four research centers. The Energy Economics and Strategy Research Center works on energy demand forecast and balance analysis; energy supply sectors; media and long term development strategies, especially for the supply side; energy pricing; and regulation. The Energy Environment/climate change Research Center, which serves as the secretariat for the Working Group on Climate Change of China, was the leading group in preparing China's first country communication report to the UN Framework Convention on Climate Change (UNFCCC). The Center for Renewable Energy Development (CRED), a major supporting team to the State Development Planning Commission and the State Economic and Trade Commission on a series of national renewable energy promoting programs, also covers rural energy issues. The Beijing Energy Efficiency Center (BECon), founded by ERI and the US Department of Energy (USDOE), is well-known in energy conservation communities not only in China but globally; it has conducted many policy studies of energy efficiency and serves as a major technical supporting team for many national programs.
Contact details
Website: www.eri.org.cn/
Contact email: erisrd AT public3.bta.net.cn
Organisational details
Data notesRating of data accuracy (find out more): Imported
Data sources consulted: NIRA Think Tank Directory


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Dangers of the Sahara
Each year, tens of thousands of migrants from West African travel north through the forbidding Sahara. Many make the journey. Some don't. Others just disappear. Footage by Bram Janssen;
Photos by Jerome Delay; Editing by Nat Castañeda
The story behind the photo
Rohingya women recount rape by Myanmar armed forces
AP reporters traveled to Rohingya camps in Bangladesh to investigate the use of rape by Myanmar's armed forces against Rohingya women and girls. Narrated by Kristen Gelineau; Photos by Wong Maye-E; Video footage by Dar Yasin, Rishabh Jain, Bernat Armangue, Esther Htusan, Wong-Maye-E, Farzana Hossen, and APTV; Edited by Nat Castañeda
Full story: apimagesblog.com/rohingya-fleeing-rape
Mosul: Portrait of a city in ruins
Iraq's U.S.-backed forces wrested Mosul from the Islamic State group at the cost of enormous destruction, seen here in this footage taken by AP photographer Felipe Dana. The nearly 9-month fight culminated with a crescendo of devastation — the blasting of the historic Old City to root out the deeply dug-in militants.
Video footage by Felipe Dana | Editing by Emily Leshner
Hard life, smiles, in abandoned Rio building
Residents bathe in garbage containers filled with water and pass the time playing cards, smoking and watching television thanks to electricity illegally tapped from power lines. The former federal building, just a short walk from iconic Maracana Stadium, has been occupied for several years. But an influx of recent arrivals underscores the fallout from Brazil's worst economic crisis in decades.
Footage by Felipe Dana | Editing by Renata Brito
The Assassination of Martin Luther King Jr.
In this short documentary film, we revisit the events leading to and following the death of Dr. Martin Luther King, Jr. fifty years after his assassination. This short documentary weaves AP's archival photography and video around testimony by AP reporter Kathryn Johnson. Video footage by AP Archive | Editing by Emily Leshner and Chuck Zoeller
Peru's abundant ruins feel the squeeze of urbanization
Historic sites from Peru's Inca past are being crowded out and sometimes destroyed as new roads, schools and residential neighborhoods are built to meet the population's growing demands.
Footage and Photography by Rodrigo Abd | Editing Nat Castañeda


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When you start a business with a website, hosting is indispensable. However there are some problems that you face when using hosting
1 / Website Hosting Company Limits Your Traffic : Most hosting companies won't tell you about it unless you say something to them, but they can actually block traffic from reaching your website to reduce the load on their crowded servers.
2/Limits Website Speed: Beyond those limits, your hosting can also prevent your success in another major way - speed.
The longer a website takes to load, the less likely you are to get good search rankings and the less likely you are to retain traffic (people close sites that take too long to load).
Shared hosting accounts are packed by the thousands onto a single server, so they typically run VERY slow compared to a dedicated server.
3/Tired of Technical Support Upsells : With typical hosting companies, when your site runs into problems they will hold their hand out for more money to fix the problem.
Most web hosts tuck their tail between their legs when hard stuff happens on websites they host. Sure, they might reply to your email in an hour, but what is the point when they can't actually help you solve the problem you're having?
This leaves you to figure out how to fix the problem yourself. Even worse, most of those web hosts will try to sell you an expensive service to fix the problem or even to offer advice.
That's a reason today I introduce for you Unlimited Domain Website Hosting - What is it ?
Let read my Unlimited Domain Website Hosting review right now !
What Is It ?
Unlimited Domain Website Hosting is a new hosting provider . Ryan Stevenson - author of Unlimited Domain Website Hosting - he bought expensive dedicated servers so he could have complete control over hosting accounts. You can actually benefit from this without spending a fortune on a dedicated server though. The bad news is that a good dedicated server can easily run $400-$600+ per month, so he didn't exactly avoid the expensive cost to solve hosting issues.
The good news is that you're not going to have these hosting problems anymore because he will host your websites for you, without connection limits, and do it for roughly the cost of a normal shared hosting account and much less than the cost of a WordPress hosting account.
He've been frustrated with web hosts many times before, and there is a good chance that you have too. That is exactly why he have decided to start offering our own website hosting using our personal, high-speed dedicated servers that he use for our own online businesses.
You get the speed and reliability of your own dedicated server without the expensive price. You'll be able to depend on it for one simple reason - He depend on it for our websites, so if our hosting is down then our websites and businesses are offline too (this means you are just as much of a priority as our own websites).
He are also severely limiting the number of people that will be put onto a single server, so you won't ever have an overloaded server and your sites will always run fast. Your websites will also be free from connection limits on our servers so your traffic will never get denied or blocked.
When it comes to technical issues on websites, he have dealt with nearly all of them over the past 20 years. When you host your websites with us, you'll have our technical knowledge for support and you won't be asked for an extra fee for the help.
- Unlimited Hosting Everything is unlimited with our hosting accounts including hard drive space, bandwidth, FTP accounts, email accounts, SQL databases, sub domains, addon domains and more.
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4 Ways To Make Sure You're Drinking Enough Water04 January, 2018
Enjoy reading this guest post!
It can be astounding how much of a difference drinking water makes in your general health and wellness. Many of us simply don't get as much water as we need in a given day, and recommendations about how much to drink (such as "eight cups per day") tend to be vague. They don't take into account different body types, different measurements, existing habits, etc. But how can you actually ensure that you get as much water as you need to stay healthy?
These are four things we'd recommend.
1. Add Flavor
This is about the simplest trick in the book, and one that's gotten progressively easier. Flavored water is actually getting somewhat trendy, which means there are more options these days for what to put into your water to make it more interesting and more appealing. That said, you need to be careful that you're not simply adding sugar (in whatever form it may take) and taking away from the actual nutritional benefits! It might sound boring to go with pure natural flavoring, like mint or herbs, or even lemon juices, but there are additional tricks that can keep these flavors exciting. For example, one nutritionist recommended muddling herbs to unlock their flavor rather than just dumping them into the water. Another recommendation is to invest in a carbonating apparatus (like a Sodastream) that can add some fizz to lemon water and make it that much more interesting to drink.
2. Listen To Experts
You don't have to follow nutritionist blogs to see good advice that reminds you to keep drinking water. For instance, plenty of chefs have talked about it over the years. Wolfgang Puck is one of the most famous chefs on the planet; he's earned Michelin stars, appeared on cooking reality shows, and even been mentioned as one of the best chefs with restaurants in casinos. More recently however he's become famous for efforts to get healthier, and has talked about the importance of drinking water. The way he tells it, he simply doesn't have other options in his home (other than wine). Puck is just one example however. You can also read regularly about athletes' and actors' efforts to stay healthy, and you may be surprised how many of them talk about water. This isn't a method, exactly, but if you read advice from figures you admire or take seriously you might find some added motivation.
3. Drink A Glass Before Each Meal
When you're trying to drink more water, you don't want to start gulping down more than you're comfortable with. That may work for a few days, but ultimately it's not a sustainable effort. That said, it can be a good idea to establish a few times each day when you're definitely going to drink a whole glass, at least making it likelier that you take in an appropriate amount throughout the day. My best trick in this regard is to have a full glass of water before each meal. It's an easy initiative to remember, and as an added bonus, it'll keep you from eating more than you need also (because you'll feel full).
4. Mark Up A Water Bottle
This is an idea we'd never thought of before, but it just might work. It's generally accepted that having a few water bottles you're comfortable with can increase your water intake, because you have something to carry with you, refill, and drink from (rather than relying on glasses and tap water). But Lifehacker upped the idea a notch, suggesting people come up with timed drinking goals and mark them on the bottles. It's almost like competing with yourself to make sure you're drinking enough, making sure the water line is below the 12:00 mark by noon, etc.


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Regulations for Licensure of Abortion Facilities [12 VAC 5 ‑ 412]
|Regulations for Licensure of Abortion Facilities
|Comment Period
|Ends 3/29/2013
3/25/13 7:08 pm
Commenter: Ken Zenzel
Abortion Facility Regulations
Abortion Facility Regulations
Honoring Life is much more important to our society than granting choice after poor choices have been made. How many friends, relatives, children are alive and prospering now that could have been sacrificed for covenience? At the very least, life and death procedures should be administered in clinically safe facililties.
Such moral decisions should not be determined by the which side shouts most.


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Oh my America!
A refugee caravan from Central America approaches the US southern border as I write. Most of them are from Honduras, have been walking for the past 7 days; and they are not being stopped as they travel from one state to the next. Trump has offered his ultimatum to Mexican President Enrique Pena Nieto via tweet:
Mexico is doing very little, if not NOTHING, at stopping people from flowing into Mexico through their Southern Border, and then into the U.S. They laugh at our dumb immigration laws. They must stop the big drug and people flows, or I will stop their cash cow, NAFTA. NEED WALL!
Food has been donated and buses provided. They come. These people have had it with cleaning our toilets, picking our veggies, and then being re-paid whenever some sham-macho guy rolls in to DC and decides to show off his cojones by rounding them up and throwing them out. What does the US owe these people? A lot. They're tired of DC machos choosing their government dictators for them, sucking their economy of every last peso down to the bottom of their bedraggled pants pockets, tired of seeing their friends and family gunned down for the enrichment of narco trafficante US banking lords and their floozies . . The US uses these people for its convenience. The world we live in is not particularly nice or humane, and is beyond our political systems to correct. The picture above of a man holding his pink-pajama child as they look through a crack in the fence and this is what he undoubtedly thinks:
Although she feeds me bread of bitterness,
And sinks into my throat her tiger's tooth,
Stealing my breath of life, I will confess
I love this cultured hell that tests my youth.
Her vigor flows like tides into my blood,
Giving me strength erect against her hate,
Her bigness sweeps my being like a flood.
Yet, as a rebel fronts a king in state,
I stand within her walls with not a shred
Of terror, malice, not a word of jeer.
Darkly I gaze into the days ahead,
And see her might and granite wonders there,
Beneath the touch of Time's unerring hand,
Like priceless treasures sinking in the sand.
Claude McCay
The refugee caravan should be renamed to honor the courage and dignity of their quest, which is undoubtedly more complex than seeking refuge. This act of courage elevates the conversation to a place beyond fear and greed. Trump will have his hands full if they reach the border.
Oh, My America! - said John Donne to his mistress as he was taking her to bed. We all dream of that unspoiled beauty, that virgin land that the man peeking through the fence wants to possess, wants to seduce, that we all want to bed, is not a country it is the caravan marching, claiming it as their own.
My mine of precious stones, my empirie.


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No, not at the moment – it's available in English only at the present time.
NOTE: If you want a specific language, just let us know via the wishlist and we'll see what we can do to add it for you sometime in the future when we have enough requests to translate it!
No problem. Just let us know the country you're in and we can add it … providing the language is English there – at the moment. We may translate it into other languages in the future.
NOTE: If you want a specific county added, just let us know via the wishlist and we'll see what we can do to add it for you!
We've tried very hard to make our solution as useful and cost effective as possible.
So we keep a "wish list" where you can submit all your requests at any time.
Our team use this list for all development so there is a big chance that your wanted item may well show up in a future release.
Yes, we always listen and are grateful for any suggestions to improve our products and services.
Please use this form to submit your feature request.
- Some questions may be related to MS Office product itself – so check first and refer to Microsoft's comprehensive online help system or ask them directly.
- If it's definitely relating to our Add-In, the majority of questions will be already answered in this FAQ section which is dynamic and ever expanding so always check back here first.
- If not, then send us a support request using the form below detailing the problem – screenshots always help here as a picture speaks a thousand words.


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Nourishing all natural lip balms with these thoughtful messages make the perfect small gift. CONGRATULATIONS: Celebrate your loved ones on their special occasion, such as an engagement, graduation or a new baby. The lavender and tea tree essential oils provide soothing properties, making this nourishing lip balm a must have for dry, chapped lips. Ingredients: Cera alba (local beeswax), Cocos nucifera (Coconut) Oil*, Prunus amygdalus dulcis (Sweet Almond) Oil, Butyrospermum parkii (Shea Butter) Fruit*, Lavandula angustifolia, Melaleuca alternifolia (Tea Tree) Oil*, Tocopherol (vitamin E)* denotes organicNet weight = 0.15 oz / 4.25g
Your Health and the Environment: Handmade with natural, organic ingredients, smells awesome and works great!
Local Artists: These balms are made by a local artist in Vancouver, BC that we are proud to feature in our Giving Gifts & Company store. You!: You'll love this lip balm and so will your lips!
Wild Jasmine
K'Pure Naturals


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A game-high 16 points from Makaari Jones and Gavin Howard with ten helped Queen's College stamp their authority against Lester Vaughan with a huge 45-9 win when the two teams met this afternoon at Husbands, St James.
Playing at home in the Co-operators General Insurance-sponsored National Sports Council's Junior Basketball Tournament, Queen's College utilized that advantage to good effect and commanded the first three quarters of the game which ended 21-6, 41-6 and 45-7. Scoring proved a virtual headache for Lester Vaughan.
The onslaught started with Jones who netted eight points in the first quarter along with six from forward Rasheed Arthur who eventually ended with eight points. Christopher Harewood contributed six of Lester Vaughan nine points in the game and four of those came in the opening quarter.
The second quarter was more of the same as Queen's College had their way with the visitors' weak defense. Queen's College dominated with an output of 20-0 in the quarter with Jones scoring another eight while Nicholas Grimes and Akil Murray contributed three points each.
In the third quarter Queen's College seemed to take their feet off the gas and scored just four points. Hason Ward managed to put one shot into the nets for Lester Vaughan but that was as good as it got. Queen's College continued to dominate ball possession even if they did little with it at this stage. The fourth period was a repetition of the third with each side missing more than they scored and Lester Vaughan having long given up the ghost. Referee's Gillian Martindale's final whistle brought relief to the faces of the Cane Garden, St Thomas lads.
(Photographs by Morissa Lindsay)


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Events for July 12, 2019
Events for July 12, 2019
Events Search and Views Navigation
2:00 pm
Uncork & Unwined Fridays at Kissed by an Angel Wines
Celebrate the start of the weekend with our Uncork & Unwined happy hours every Friday! We'll provide small bites to pair with our wines and guests receive discounts on glasses of wine.Find out more »
5:30 pm
Fireside Friday at Big Basin Vineyards
Experience the magic of sunset in the vineyard with fine wine and fire pits! Toast the start of the weekend with a small tasting flight or wines by the glass and bottle. Club members receive 30% off on-site consumption. Small artisan snacks available, but guests are also welcome to bring outside food to enjoy with […]Find out more »
6:00 pm
Winemaker Charter with Chardonnay Sailing Charters
Chardonnay Sailing Charters features a different local winery every Friday evening during the season. Enjoy the fabulous wines provided and entice your palate with complimentary Hors d'oeuvres while taking in the stunning views of the California coastline. Learn about the featured winery and the art of wine making. Watch the sunset, raise your glasses and […]Find out more »


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Kako ove jeseni kombinirati bijele farmerke
Bijele farmerke vratile su se u trend ove godine, a nosit ćemo ih i ove jeseni, ali čak i najhrabrije trendseterice ponekad ne znaju kako ih kombinirati. Kako učiniti ovaj mnogima omraženi komad privlačnim i modernim, s kojim bojama ih kombinirati i treba li ih nositi na tene ili visoke pete?
Odlučili smo potražiti kako naše omiljene trendseterice kombiniraju bijele traperice, a najbolje lookove vam otkrivamo u nastavku:
I recently received a message that went something like this – 'Ok I get you're trying to do this whole minimal thing, but don't you think you need to move on. This trend is over'. Of course I didn't give this user the time of day and swiftly deleted the message, but for some reason it has stuck with me. Not because I was offended by this persons 'advice', but more the sheer stupidity of the message, and small minded attitude towards me, personal image and trends. More than anything the message disappointed me because it couldn't have been more against what I stand for if it tried. I'm quite proud of my personal image, Im comfortable with the style I've created for myself and would never encourage anyone to change what they like because of trends. 🙅🏼♀


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I've been in Austin a little less than 2 weeks now, and I have completely fallen in love with this city all over again. I used to live here from 1998 to 2004, and I certainly loved it then. However, maybe absence makes the heart grow even fonder because I am beginning to think this is the greatest city in the world.
Last week I went to 2 different improv jams in Austin at 2 awesome theaters: ColdTowne and The New Movement. I had a blast and got to meet some fantastic performers at each. I also got to spread the word about Upside Wellness, and it was met with a good deal of support and enthusiasm.
By the way, if you are unfamiliar with the concept of an improv jam, imagine the comedy equivalent of a pickup game of basketball or a group of jazz musicians who have never played together jamming. Supes fun. Definitely check it out if it's something you are interested in. At each theater I encountered a vibrant, welcoming, supportive community, and I am thrilled to now be a part of the comedy scene here. People seemed very receptive towards my ideas about the creation of a therapy wellness center aimed at the healing power of laughter and using improv as a life hack as well as a therapeutic tool.
Last week I also attended some exciting professional networking events as well. Last Wednesday I went to an AustinNET luncheon for the Austin chapter of the Texas Association of Addiction Professionals (a great organization!) held at Texas Star Recovery on the campus of the Texas NeuroRehab Center and sponsored by Texas Star Vista and Covenant Hills. I introduced myself to the group and immediately felt welcomed and right at home.
The response to my unique treatment approach and my emphasis on the healing power of laughter was met with an overwhelming amount of support, positivity, and interest. After meeting so many supportive colleagues, I then attended the Austin TAAP Addiction Symposium that Friday, which was great. There I met representatives from several different treatment centers in the Austin area including Teen and Family Services Austin, Rock Springs, The Last Resort, Anchor West, Nova, Benchmark, and Starlite. Many of the people I encountered there at the conference became so enthused after hearing about Upside Wellness and my treatment approach that they invited me to come speak at their treatment centers!
I am thrilled to be in Austin, which I am now certain is the greatest city in the world. People seem to be loving my ideas. People seem hungry for this fresh, positive approach. The community is welcoming and supportive in every way. I am thrilled that Upside Wellness gets to call Austin home.
Lane Ingram, M.Ed., LPC
Texas License #72859


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These days, a popular and common expression is: "happy new year".
What's so "new" or what's so "happy" about such "Parpanch" (ostentation, deception, illusion…)? The Gurbani tells us that the majority of us follow Pakhand – imitate what we see other people do, "Dekhaa Dekhee", people see people do!
The Gurbani indicates that the mind inflicted with duality or attached to Maya is "Parpanchee" (deceitful, cunning, crafty, etc.)!
- ਪਰਪੰਚਿ ਵਿਆਪਿ ਰਹਿਆ ਮਨੁ ਦੋਇ ॥: The mind is engrossed in "Parpanch" and duality (sggs 153).
- ਦੂਜੈ ਭਾਇ ਪਰਪੰਚਿ ਲਾਗੇ ॥: In the love of duality, (by forgetting their Mool, Jeeva) remain attached to "Parpanch" (sggs 842).
The illusion of time-space-causation comes into being only if we hold on to the memory of the past and anxiety of the future.
However, the Gurbani also confirms that there are those in this world — although "rare" — who are NOT engrossed in "Parpanch"!
- ਨਾਨਕ ਬਿਰਲੇ ਪਾਈਅਹਿ ਜੋ ਨ ਰਚਹਿ ਪਰਪੰਚ ॥੫॥: O Nanak! Rare are those, who do not create "Parpanch". ||5|| (sggs 297).
We consider it as the new year when — at the stroke of the midnight — the current year changes to the next.
This is an external change (worldly, material, Mayaic, business …), thus temporary, fleeting, illusory, unreal…
Hence, this is not the change the Gurbani would like us to bring about in life! Because, such temporary (Mayaic) change cannot bring about a REAL (permanent) change or reversal in one's life.
In other words, it would ONLY be a real New Year when we change within (the Real Change) — Positive change in one's illusioned mind, faulty thinking and understanding, corrupt nature, wicked habits, conditioned intellect (Budhi), negative tendencies, Bikaar (lust, anger, greed, etc.), and so on! In other words:
- It's a change from a Manmukh lifestyle (engrossed in "Parpanch", body-consciousness, self-will, Saakat-hood, Mayadhaaree life…) to the Gurmukh Lifestyle (Divine Life, Un-Parpanchhee Lifestyle…).
- It's a change from untruth to Truth (Sach).
- It's a change from demerits to the Divine Virtues.
- It's a change from illusion (Bharam-Jaal or Maya-Jaal) to Reality or doubt free state.
- It's a change from false, ephemeral, fleeting, or temporary (Asatt) to the Permanent (Satt, Atall, etc.).
- It's a change from time-bound to Timelessness (Akaal).
- It's a change from unstable state (unnatural state, restlessness…) to Stable State (Stillness, Natural State of Being, Sahaj, Whole, Saabat, etc.) — a change from impurity to Purity of the mind.
- It's a change from ignorant or doubt-ridden mind to the Divine Knowledge (Prachand Giaan or Wisdom, Giaan-Avasthaa…).
- It's a change from corrupt intellect (Haumai or ego-ridden-Budhi) to Bibek-Budhi (discriminating or discerning intellect…).
- It's a change from the memory and anxiety of the past and future to the Eternity of the present moment (NOW, mindfulness…).
- It's a change from NOT knowing to knowing one's Mool (Source, Jot, Reality…), which is ever NEW ("ਗੁਣ ਨਿਧਾਨੁ ਨਵਤਨੁ ਸਦਾ").
Such positive change can begin Here and Now! No need to wait for the first of the year as the "Parpanchee" minds do to make ambitious resolutions for the new year, only to forget few days later! Otherwise it's all useless even if we live 100 years!
- ਜੇ ਸਉ ਵਰ੍ਹ੍ਹਿਆ ਜੀਵਣਾ ਭੀ ਤਨੁ ਹੋਸੀ ਖੇਹ ॥੪੧॥: Even if (one) lives for hundred years, (still, in the end) the body will become dust (sggs 1380).
- ਜੇ ਸਉ ਵਰ੍ਹਿਆ ਜੀਵਣ ਖਾਣੁ ॥ ਖਸਮ ਪਛਾਣੈ ਸੋ ਦਿਨੁ ਪਰਵਾਣੁ ॥੨॥: If (one) were to live and eat for hundred years, that day (of one's life) alone would be authentic (acceptable, approved, auspicious…), when (one) recognizes the Lord. ||2|| (sggs 349).
The Gurbani reminds us that the ultimate purpose of human life is to change it for better and make it Worthy while incarnated in the human body and, ultimately, realize one's Spiritual Nature (Mool, Source, Jot Saroop…) within.
- ਪ੍ਰਾਣੀ ਤੂੰ ਆਇਆ ਲਾਹਾ ਲੈਣਿ ॥: O mortal, you came to earn a (Spiritual) Profit. (sggs 43).
The Supreme Message of the Gurbani is (if we want to put it in words): We must change from not knowing oneself to Knowing Oneself (Truth-abidance…).
- ਵੇਲਾ ਸਚੁ ਪਰਵਾਣੁ ਸਬਦੁ ਪਛਾਣਸੀ ॥੪॥: True and acceptable is the time, when one recognizes the Shabad. ||4|| (sggs 422).
- ਥਿਤੀ ਵਾਰ ਤਾ ਜਾ ਸਚਿ ਰਾਤੇ ॥: (These) lunar and solar days are auspicious, when (mortals) get imbued with Truth (sggs 842).
- ਸੋਈ ਦਿਵਸੁ ਭਲਾ ਮੇਰੇ ਭਾਈ ॥ ਹਰਿ ਗੁਨ ਗਾਇ ਪਰਮ ਗਤਿ ਪਾਈ ॥ ਰਹਾਉ ॥: O my brother! Only that day is auspicious (for a person), when (he) obtains the supreme status (Highest Spiritual State…) by constantly remembering and living the Divine Virtues. ||Pause|| (sggs 395).
- ਚਚਾ ਚਰਨ ਕਮਲ ਗੁਰ ਲਾਗਾ ॥ ਧਨਿ ਧਨਿ ਉਆ ਦਿਨ ਸੰਜੋਗ ਸਭਾਗਾ ॥: CHACHAA (an alphabet of the Gurmukhi): (When one) got attached to the Gur-Lotus-Feet (i.e., when one got attached to the Gur-Virtues or Wisdom, consider) those days blessed, and auspicious the conjuncture (sggs 254).
- ਸੋ ਦਿਨੁ ਸਫਲੁ ਗਣਿਆ ਹਰਿ ਪ੍ਰਭੂ ਮਿਲਾਇਆ ਰਾਮ ॥: That day is fruitful, (the day) Hari-Prabhoo (Mool, Source, Jot…) is realized (sggs 547).
Therefore, the Gurbani asks how each one of us has changed the course of his/her life:
- ਕਿਤੁ ਬਿਧਿ ਪੁਰਖਾ ਜਨਮੁ ਵਟਾਇਆ ॥: O man, how have you changed the course of your life? (sggs 939).
In nutshell, changing the course of life is a revolution within — intellect must Awaken to the Divine Knowledge…
- ਕਹਿ ਕਬੀਰ ਬੁਧਿ ਹਰਿ ਲਈ ਮੇਰੀ ਬੁਧਿ ਬਦਲੀ ਸਿਧਿ ਪਾਈ ॥੨॥੨੧॥੭੨॥: Says Kabeer! (The Giaan or Wisdom of the Gumat) has taken away my (worldly-ਮਨਮੱਤ) Budhi (i.e., intelligence, wisdom, ਅਕਲ). With this changed Budhi, now I have obtained Sidhi (Spiritual Perfection…). ||2||21||72|| (sggs 339).
- ਸਾਚ ਕੀ ਮਤਿ ਸਦਾ ਨਉਤਨ ਸਬਦਿ ਨੇਹੁ ਨਵੇਲਓ ॥: The intellect of Truth is EVER FRESH, and the love (for the Truth) nurtured through the Shabad is ever NEW. (sggs 242).
When Awakened to the Divine Knowledge, people of all faiths live in ever NEW love and harmony ("ਪ੍ਰੇਮੁ ਸਦਾ ਨਉਰੰਗੀ"), peace and amity, higher mental and spiritual state; conduct themselves truthfully and righteously; live without fear of injustice or oppression; respect each other; enjoy equality and human rights; see the same self in everybody, and so on. The natural result of such inner change brings about overall prosperity and happiness.
However, according to the Gurbani, a "rare" one embarks on this Way of Inner Revolutionary. Such person is called the Gurmukh, Bhagat, Daas, Jan, etc., in the Gurbani.
- ਸਬਦੀ ਧੋਵੈ ਵਿਰਲਾ ਕੋਇ ॥ ਗੁਰਮੁਖਿ ਕੋਈ ਸਚੁ ਕਮਾਵੈ ॥: A rare (person) washes (his mind) with the Shabad. A rare (person), by becoming the Gurmukh, practices the Truth (sggs 1344).
The Gurbani wants each of its seeker (learner, student, Sikh) to mend the doubt-ridden mind by bathing it in the pool of the Wisdom of the Sri Guru Granth Sahib (SGGS) and become the "rare" Gurmukh, Here and Now. The Gurbani asserts that the one without the Wisdom is plundered.
Otherwise, before we know, kaput! The end!
Helloooooooooo New Year!


text: Advertisement Hi guys, well my 16cm ethmostigmus rubripes had an oversized grasshopper and the centipede took it down the wrong way and it kicked the centipede in the face, damaging one of its antennae. The damage is not life threatening as far as I know, but the antennae is healing and there is a black-blue mark at the wound site. I don't know if it is bruising or is merely substrate that got caught in the wound after bleeding had ceased. Anyway, I just thought I would like to share this with you guys and I will of course welcome your feedback and helpful hints, because the ethmostigmus rubripes appears to be in a mass of pain, and I am pretty scared about it at the moment.


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The SHED is a community center for teens, by teens. There will be a strong focus on the arts with music, poetry readings, storytelling, open mic nights, art and photography exhibits, classes, workshops and lessons. Support groups, workshops and drop-in counseling will also be offered, as well as restorative practices such as yoga and meditation. This is a true "Youth Driven Space" as teens have a working partnership with adults in what happens here and how it looks. The goal is to prevent suicide, build resilience and teach life skills by offering a safe space for teens to create, connect and confide – with each other, and with trusted, caring adults. We need your help to raise the funds necessary to build this important community resource for our youth. Click HERE to donate!
Upcoming Events:
- 10/12 – Be Aware 5k
- 11/16 – Breaking The Silence
Struggling with depression or thoughts of suicide?Download a Safety Plan
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text: We love, we live, we give what we give! Broadway alum Bronson Norris Murphy (The Phantom of the Opera) has joined the North American tour of Andrew Lloyd Webber's Love Never Dies, The Phantom Returns. The traveling production, which will soon play engagements in Houston, Dallas and Austin, also stars opera-trained coloratura Meghan Picerno as Christine Daaé and is the follow-up musical to the legendary love story The Phantom of the Opera. Directed by Simon Phillips, Love Never Dies is set against the spellbinding backdrop of Coney Island and picks up 10 years after The Phantom's disappearance from the Paris Opera House. In a final bid to win back Christine's love, The Phantom lures her, Raoul, and their young son Gustave, from Manhattan to the glittering and glorious world of Coney Island—not knowing what is in store for them. Don't miss your chance to see Love Never Dies!


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MonoSun Technology Co.,Ltd.
2/22 Moo 5 Chaofah Tawan Tok Road,
Amphur Muang, Tambon Chalong
Phuket , Thailand 83130
ph: Head Office Phuket 076-263 717
fax: 076-263 919
What do solar modules do?
They convert sunlight to renewable DC electrical energy. Solar panels are sometimes also referred to as Photo Voltaic modules (PV modules) or solar modules which produce electricity.
Whereas solar collectors produce hot water and the two should not be confused with each other as they have entirely different working principals.
The basic process to manufacture Mono & Polycrystalline PV solar modules.
Most popular readily available, well proven and tested solar modules can be classified as either mono-crystalline, multi/polycrystalline or amorphous.
This is based on the silicon structure and manufacturing process of the solar cell. It's not quite as complicated as it sounds.
See diagram above with some of the basic steps involved in the manufacture of Mono & Polycrystalline PV solar modules. Note the distinct difference in shape of the cells which are dictated by the manufacturing process
What shapes, sizes and types do solar modules come in?
Solar module dimension vary in size, they are often in a frame approximately 3cm to 5cm thick, Frameless solar modules are also available. Solar modules are generally a fraction of a kilo gram to 25Kg from small portable modules which produce a few Watts up to larger 300 plus watt power. Transparent and flexible bendable to some extent solar modules are also available.
There are high voltage grid tie solar panels best suitable to match specialized grid-tie inverters. And low voltage modules generally from a few watt power to 135 watt power with a voltage output of 17.5Vmp ideal for charging 12 Volt batteries and to power 12 volt appliances directly.
MonoSun can supply a wide selection and type of solar panels/modules. All of which are top quality industry standard and have very long life expectancy. Not only are they the most cost effective in Thailand but also specially designed and chosen to best suited to Thailand's hot inland locations and tropical island salt air environments.
PV module or array sizing and what's needed?
What size solar panels do I need and how many?
The number of solar panels you will need depends primarily upon the amount of electricity you are trying to produce, the area you have available to install solar modules, the amount of saving (or income if on a Feed In Tariff government incentive scheme should you be fortunate enough to obtain one of the quotas when available) and the solar insolation which is basically the Peak Sun.
Insolation can be thought of as the number of hours in the day that the solar panel will produce its rated output.
Note: Solar Insolation is not equivalent to the hours of actual daylight Using Thailand as an example on may think it would be around 12 hours per day many may think.
This is not the case, the average solar insolation in Thailand pending actual location averages approximately between 4.6 to 5.2hrs per day, "clear sky less polluted areas are best".
(Read more about insolation in our FAQ's and also see).
You'll find solar panels with a variety of wattages.
Watts are the main measure of a solar panel output power rating based on output at standard test conditions and temperature at 25 degrees Celsius.
For a rough idea of how many watts of solar you will need, start by dividing your average electrical usage calculated from tallying up each and every electric appliance and multiplying each by the hours you expect to use them to provide total watt-hours per day.
Average the total monthly units of electricity used over the taken from your monthly electricity bill.
Divide the average monthly total by 30.4 days per month, then divide the daily use by the insolation in your area.
Bump that number up by 15-20% for grid tie with no battery systems.
If an off grid system then up it by 30-50% to cover for power lost through batteries and other standard minor inefficiencies and power loss in cables etc.
The above can provide an approximate idea of the total number of watts of solar panels you will need.
If you require a little help with the math or require a more accurate figure based on a particular design range of the various systems available and installed over Thailand.
Locating your solar panels
A key factor in the effective use of solar electricity is proper placement of the solar panels.
Be sure that the solar panels will not be shaded by shadows from tree branches, chimneys, other structures, etc.
Make sure to locate the panels where they will receive full sunlight between the hours of 10 am and 3 pm.
Once again - NO SHADE! You can mount the solar panels on the roofs or car port or a frame on the ground or a pole.
For more information on the proper placement solar electric panels, please visit our mounting kit.
How long will solar panels last?
Solar panels can produce electricity to power the energy efficient appliances and lights and appliances in most households. Solar panels have proven themselves generally to last well over 25 years and require very little maintenance. Many of the first solar panels produced in the 50s are still in use today and most have a 20 year power output warranty...
Don't hesitate to contact us.
Preferably drop in by our office/showroom/workshop/warehouse in Phuket with the relevant info.
Better still, pre arrange an appointment with our engineers to ensure they will be available at the time as they can often be out surveying or commissioning systems.
We'll help you get up and started with a renewable energy system of the most appropriate type to suite your requirements.
Types of PV Solar Systems MonoSun offer
Grid-Tie System (On-Grid System)
How does it work?
Grid-tie systems are the most common and widely used by homes and business. These systems are connected to the electricity grid and do not require battery storage.
The on-grid system generate electricity, sending this energy back to your utility company's power grid. In effect, this means the utility company will be paying you to produce energy for them, since the energy you produce counts against the energy your home or business uses.
Your solar panels will produce DC (Direct Current) electricity. This electricity will be run through an inverter to produce AC (Alternating Current) electricity. This energy is then run into your AC power panel, which feeds energy back to your utility companies power grid. If your solar power array produced enough electricity, your utility meter would begin to run backward.
The objective of this system is to generate your own solar in order to either supplement your mains power requirement which in turn will reduce or zero your electricity bill.
On-grid systems are not able to function or generate electricity during a blackout or power outage due to safety reason; since blackouts usually occur when the electricity grid is damaged.
If the solar inverter was still feeding electricity into a damaged grid it would risk the safety of the people repairing the fault in the network.
However most hybrid solar systems with battery storage are able to automatically isolate from the grid and continue to operate during a blackout.
The MonoSun Hybrid System.
The hybrid system is a great turnkey solution to help reduce your energy bills at home,and provide continuous power for unstable grid area.
How does it work?
Combining energy storage with a grid connection to your property, hybrid systems can provide the flexibility of being able to store the energy you generate during the day instead of feeding it back into the grid.
\The energy that you generate during the day is not wastefully fed back into the grid with minimal financial return to you. This energy is stored and can be used whenever you like.
A hybrid system combines the best of on-grid and off-grid system: The convenience of a grid connected system with the extra peace of mind of a battery backup. This mean that even during a power blackout, you still have electricity.
The Stand Alone Systems (Off-Grid System)
An Off-Grid system is similar to a Grid-Tie but instead of sending excess power to the utility you charge deep-cycle lead-acid and sealed batteries.There system is ideal for remote areas (island resorts, farms etc.) that are far from any electricity grid as the high cost of batteries and inverters means this systems are muchmore expensive than on-grid systems
How does it work?
It is completely independent of the electric utility grid. It is also very valuable in remote areas where there are no existing power lines. For this reason, off-grid systems are very popular in mountain forests and remote island areas, for beach bungalows cabins or homes that are far away from the electrical grid. It has all of the features and benefits of a standard grid system, but with the additional benefit of uninterruptible power.
This system can save tens of thousands of dollars:
Of money that would be spent to extend power lines to some remote areas (The going rate for wiring a building that's not connected to the utility grid is around $50,000 per half-mile!).
This solar system must be designed appropriately so that it will generate enough power to support the appliances throughout the year and have enough battery capacity to meet the home's requirements, even when there is less sunlight.
What else will I need with a solar panel?
In addition to the solar panel mounting kit hardware, there are additional components that you will need for a safe installation. If you plan on using just one solar panel in a battery based system, you will need a solar charge controller, and overcurrent protection to protect each major component of your system: solar panels, solar charge controller, batteries, and inverter if 220Volts ac is required... If you plan on using more solar panels in your system, you will also need to safely wire the photovoltaic modules together and connect to the charge controller. An easy and safe way to do this is by using MC (multi contact) connectors found in the wiring for solar panel section. This connector connects to the cables coming from the solar. Combiner box are used to collect the bare ends of the wire from multiple solar panels, and then from the combiner box you can run just one set of wires to the solar charge controller.
If after reading all this good stuff you are a little confused, but even more excited about solar energy than ever, please consider dropping by our office showroom/workshop to see touch it and talk with our staff to clarify anything regarding solar.
No project is too small nor too large for MonoSun Technology and our top class partners.
If it runs on electricity, we can more than likely solar power it for you.
"At MonoSun we like to power everything under the sun".
Here is just an idea of what can be powered by solar
Small and large homes and even villages and island resorts both in the city and on remote islands.
Solar lighting for mobile Thai food stalls and billboard signs thus no connection to a mains power supply required nor 100 - 200+THB per day charging cost of batteries from the mains or mains power plug in rental which could otherwise cost the owner 365 Days per year 36,000 THB – 72,000 THB or more.
Copyright MonoSun Technology Co. Ltd.. All rights reserved.
MonoSun Technology Co.,Ltd.
2/22 Moo 5 Chaofah Tawan Tok Road,
Amphur Muang, Tambon Chalong
Phuket , Thailand 83130
ph: Head Office Phuket 076-263 717
fax: 076-263 919


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We Communicate Science Visually
Animedia Science helps take science out of the lab and bring it to students, other scientists, and the public with engaging and accurate visuals. We specialize in scientific illustration, infographics, and animation.
Do you want to communicate science more effectively and efficiently to your audience?
Contact us to see how Animedia Science can help!
Teaching Students
Many scientific concepts are difficult for students to grasp because they can't be seen...
Communicating with Scientists
Scientists are often trying to communicate cutting-edge science to other scientists...
Informing the Public
The ultimate goal of scientific research is to push forward the edge of scientific knowledge...


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Scholarships Available
Download our Scholarship Brochure
The Quad Cities Community Foundation administers multiple scholarship funds, all started by donors who want to ensure students are able to continue their education at community colleges and four-year institutions. Over 40 scholarship applications are available through our website. When we include scholarships that are able to be renewed each year students are in school, these applications result in nearly $600,000 in scholarships being distributed by the Community Foundation every year to help students meet their higher education goals.
We offer scholarships for students in Iowa, Illinois and both states. Scholarships are also available for students based on their financial need, their status in school (first-year, transfer or otherwise), and by trades they are interested in getting into. View scholarships listed by category by clicking into the buttons below.
Frequently asked questions
You, your parents or your guidance counselors may have questions about the scholarships we offer. We've compiled a list of frequently asked questions in an effort to answer anything that may come up.
Still have questions? Contact Lisa Stachula, grantmaking specialist, at (563) 326-2840. We're here to help.
Need a loan?
For more than a decade, the Quad Cities Community Foundation has been providing financial assistance to area students. Whether it be in the form of a scholarship or an educational loan, the Community Foundation and its family of donors support students' pursuit of higher education. We currently offer one educational loan to students in need: the Nabstedt loan. We understand applying for financial assistance can be difficult and we welcome any questions you may have. Contact Lisa Stachula, grantmaking specialist, at (563) 326-2840 for more information.
2020 Scholarship Deadlines
November 1, 2019 / Scholarship applications available online scholarship system.
January 2, 2020 / Quad City Regional Auto Show Scholarship Applications due by 11:59 pm via our online scholarship system. All supplemental material must also be submitted online by this date. See FAQs for more details.
February 15, 2020 / All other scholarship applications are due by 11:59 pm via our online scholarship system. Paper applications will not be accepted. All supplemental material must also be submitted online by this date. See FAQs for more details.
April 2020 / Scholarship Committee evaluates and selects recipients. Scholarship applicants notified of decisions by email.
May 3, 2020 / Scholarship Reception. All recipients are encouraged to attend to meet the donors and the scholarship committee.
June 15, 2020 / Deadline for scholarship recipients to submit Student Information Sheet via our online scholarship system.
July to August 2020 / Scholarships checks are sent to educational institutions.


text: Overflowing pots (and a friendly dog) will welcome visitors to a covered porch. The space has been turned into a traditional shade garden, albeit one that can be rearranged on a whim. Shade border stalwarts like silvery Japanese painted fern, hosta 'Krossa Regal,' leather wood fern, heuchera 'Autumn Bride,' and foamflower 'Black Velvet' are planted in low terra-cotta pots; the first fern also appears in the hanging basket. These plantings won't need much more than water, grooming, and a periodic check for slugs. Unlike beds, they can be maintained while you sit on the porch, saving your knees and back.


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Sep 26, 2018
BRISTOL. TENN. – The Belmont Abbey men's soccer team captured their third Conference Carolinas victory as they defeated King University 2-1 in Bristol. The Crusaders (3-4, 3-1) benefited from goals by Hunter Gregory and Grant Retamar.
How it Happened
- Hunter Gregory scored on a penalty kick in the 20th minute.
- Grant Retamar scored off a pass from Geinner Duque in the 74th minute.
- King scored in the 86th minute when Sam Corredor found the back of the net.
- The Crusaders outshot the Tornado 17-10
- Abbey keeper Ben Knust recorded two saves in the match.
- Tornado keeper Dalton Gammon managed nine saves.
Belmont Abbey will host Southern Wesleyan Saturday at 3 pm on Homecoming at Alumni Field.


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Twilight Zone can feed the world
There is huge untapped resources of protein in the deep sea, but any potential exploitation should be done with caution, warns research.
The deep ocean contains a huge untapped source of protein. An international research group estimated last year that the so-called twilight zone (200 to 1,000 meters), nurses a community of fish, squid and crustaceans whose biomass far surpasses all the world's current fisheries. According to the study, the twilight zone up to 90 percent of the world's total fish biomass.
There are so many creatures here that if estimates hold, it would be equivalent to 1.3 billion tons of fish biomass per person on earth, and that excludes squid and krill, explains oceanographer and professor Michael St. John DTU Aqua:
"Life in the twilight zone is a huge potential source of fishmeal and Omega 3 to feed the world's population. But we have also to deal with a kind of "no man's water", where there are no rules for fishing. We know so little about the biological processes in the twilight zone, that it is impossible to accurately estimate how large a fishing stocks it can sustain. It is estimated that there are more than 1 million undescribed species in the zone, which we do not even know about yet."
An international group of researchers from Denmark, UK, Portugal and Spain published the outlook on the Twilight Zone community in a Perspective article in the journal Frontiers in Marine Science.
"Of all the research I've done in my career, this is the most important, I'm sure. We need fundamental knowledge on fish biology and spawning success in order to define the limits of sustainable exploitation. The investigation would focus on the role they play as food for other species, such as tuna and sharks, and we would like to preserve that function. Life in the twilight zone plays a huge role as a buffer in relation to climate change, because they remove carbon from the atmosphere when the community feeds on carbon-carrying marine snow in the water and then swim back into the depths where the carbon is stored and thus can not contribute to global warming, "says Professor St. John.
At present, there is no great fishing effort on this community because there are no economically viable ways to exploit the resource, but this will change soon, assesses DTU Aqua professor:
"As coastal stocks are overexploited, alternative marine resources in the twilight zone will be of greater interest, I'm sure. There have already been several attempts to exploit the mesopelagic community and the fear is that it may lead to unregulated "gold rush", as soon as the technology is available and the cost justified. Therefore, the world community is faced with a major challenge."
source : Technical University of Denmark


text: Join us to enjoy the Autumn leaves and time of reflection on our teaching this year. Exploring what you need to nourish you and allow you to see your special qualities and strengths to build on these and make teaching feel like the joy we experience when treating our patients. The weekend program has many elements you asked for to support your teaching and practice, including looking forward to where we see Osteopathy and our work and values in the future.


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Your First Look Inside Mobile Mammography
Your Generosity At Work
Mobile Mammography has officially arrived. The 3-D equipment is currently undergoing testing and certification. We expect Mobile Mammography to start traveling around the metro area this summer.
Methodist is the first and only local provider offering 3-D mammograms on the go.
We will be visiting underserved neighborhoods, community centers and local businesses.
We know that early detection is key to surviving breast cancer.
During the 2017 Caring Campaign, Methodist employees donated 25 percent of the money needed to get this project going. Thank you for your support. Together we are delivering The Meaning of Care.
Here's a closer look…


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Angle of Repose
Unabridged Audiobook
Written By: Wallace Stegner
Narrated By: Mark Bramhall
Publisher: Blackstone Audiobooks
Date: November 2009
Duration: 22 hours 13 minutes
Wallace Stegner's uniquely American classic centers on Lyman Ward, a noted historian who relates a fictionalized biography of his pioneer grandparents at a time when he has become estranged from his own family. Through a combination of research, memory, and exaggeration, Ward voices ideas concerning the relationship between history and the present, art and life, parents and children, husbands and wives. Like other great quests in literature, Lyman Ward's investigation leads him deep into the dark shadows of his own life. The result is a deeply moving novel that, through the prism of one family, illuminates the American present against the fascinating background of its past.
Set in many parts of the West, Angle of Repose is a story of discovery--personal, historical, and geographical--that endures as Wallace Stegner's masterwork: an illumination of yesterday's reality that speaks to today's.
'Brilliant....Two stories, past and present, merge to produce what important fiction must: a sense of the enhancement of life.''Los Angeles Times
Linda B


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A bunion is a bone deformity caused by an enlargement of the joint at the base and side of the big toe (metatarsophalangeal joint). Bunions form when the toe moves out of place. The enlargement and its protuberance cause friction and pressure as they rub against footwear. Over time, the movement of the big toe angles in toward the other toes . The growing enlargement or protuberance then causes more irritation or inflammation. In some cases, the big toe moves toward the second toe and rotates or twists, which is known as Hallus Abducto Varus. Bunions can also lead to other toe deformities, such as hammertoe.
Many people with bunions suffer from discomfort and pain from the constant irritation, rubbing, and friction of the enlargement against shoes. The skin over the toe becomes red and tender. Because this joint flexes with every step, the bigger the bunion gets, the more it hurts to walk. Over time, bursitis or arthritis may set in, the skin on the bottom of the foot may become thicker, and everyday walking may become difficult--all contributing to chronic pain.
Bunions have been with mankind since the beginning of time. Undoubtedly they have received more attention since shoes have become a vital part of our fashion. It is generally recognized that those who have a bunion deformity most probably inherited the tendency from an earlier generation. So often people are told "don't have anything done until you can't stand the pain"! This is a misconception! Our rule of thumb is that when it becomes obvious that you have a bunion, that is the time to correct it!
Treatment for Bunions
Certainly the goal in bunion treatment is to limit the deformity and to stop the progression if it has already begun. This can only be done in the very beginning stages. When it is seen that the deformity is beginning in children and young adults, often the use of a good custom orthotic will stop the progression of the deformity. Also wearing shoes that do not irritate the deformity is also wise.
Surgical Treatment
The greatest hurdle that people with bunion deformities have to overcome is history. In most instances, these people have had a relative with the same deformity who years ago had surgery and they remember the pain and the weeks and months in casts and on crutches. They also remember that after going through all of this pain and suffering, in many instances the bunion came back.
The good news is that in the past 10 years new techniques and better instrumentation have been developed. Bunion correction of today involves the use of micro instruments with precise cuts in the bone to correct the deformity, thus limiting the rate of re-occurrence. The old days of the doctor saying "I'm going to have to break the bone and reset" it are gone. If anyone says that to you, run as fast as you can! Gone are the days of casts and crutches and wheel chairs post-operatively. Only in the most severe cases must the patient be "non-weight bearing". In most cases, the patients at the Ford Center can resume a fairly normal lifestyle in days or weeks rather than months.
At the Ford Center for Foot Surgery, the procedures are done with I.V. sedation administered by one of our qualified anesthesiologists. We also use a regional anesthetic which is much safer than a general anesthetic. We can do this because we do not use tournequets when we do foot surgery. This minimizes post operative pain as well as the risk of blood clots. The net result of this is that the patient is awake and can walk within minutes following the surgery but their foot is numb for 18 - 20 hours.
The procedure itself is accomplished through an incision on the inside of the foot, thus there are no unsightly scars. The capsule of the joint is exposed and is opened revealing the "bump" on the side of the metatarsal bone. The over growth of bone is removed. Next a very precise "V" cut is made in the bone from one side to the other and the end or head of the bone is moved over. This narrows the foot back down to its normal width. To maintain this, a small screw is placed in the bone to secure the correction. The skin and soft tissues are then sutured and the foot bandaged. The foot is then placed in a post op shoe that will be worn for several weeks.
As a general rule, our patients return to comfortable shoes in 2 to 3 weeks.
Baseball is the national pastime in America. From kids to adults, playing baseball is one of the most enjoyable team sports. But as with other sports, its important that you keep yourself in good condition and have the right equipment to play safely and enjoy the health benefits of the game. Baseball players are advised to condition their entire bodies and be sure to stretch the leg, ankle, and foot muscles before, during, and after play to avoid injuries.
Baseball can be characterized by lots of stops and starts, lots of running, and, of course sliding. Practice and technique can enhance your competency and enjoyment of the game, but they are also crucial for building up the muscles needed in baseball. The rapid and changing movements associated with the sport place many pressures on your feet and ankles. Inadequate stretching, improper shoes, and repeated motions lead to the most common foot problems that occur among baseball players, such as Achilles tendonitis, plantar fasciitis, shin splints, stress fractures, ankle sprains, and bone fractures.
Baseball Shoes and Cleats
As with most athletic shoes, comfort is the most important element in choosing the right baseball shoe for you. Look for shoes with a roomy toe box that give your toes enough room to wiggle. The widest part of your foot should fit comfortably into the shoe without stretching the upper. Look for a snug heel to help keep your foot stable. Most importantly, remember to replace your baseball shoes after 70 to 75 hours of active wear.
For league play, cleats may be recommended to give you the traction needed for the surface in the diamond. Baseball cleats come in a variety of materials ranging from leather and synthetic materials (plastics) to rubber and metal. Be sure to follow the regulations of your league regarding the material allowed; many leagues no longer permit the use of metal spikes or cleats, particularly on artificial turf. Be sure to give yourself time to adjust to cleats by wearing them on the designated surface.