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Yesterday, the Simpson-led faction of the Lucas County Republican Party filed several complaints against Jon Stainbrook for multiple offenses, including violating the LCRP bylaws.
It starts with the lists each faction needs to submit to the local Board of Elections when there are two groups claiming to be the 'official' party. Ohio law determines the process by which the local BOE certifies the officers/members submitted by each group to the state central committee which then makes a determination as to which group to recognize.
While Stainbrook and his attorney have made a filing against the Simpson lists, the Simpson group has done the same - only they've got a lot more details than Stainbrook as to why the Stainbrook lists are invalid.
Apparently, 15 individuals have been 'appointed' to serve as precinct committeemen. That is certainly allowable under LCRP bylaws when there is no one elected to serve in a particular precinct or when the precinct has become vacant for some reason. However, those appointees must be voted upon and approved at a meeting of the central committee. According to the complaint, no vote was ever taken to appoint these 15 people.
Additionally, all central committee members must be members of the Republican Party - that is, registered Republicans. The complaint points out that four of the individuals are NOT registered Republicans and, therefore, ineligible to serve on the central committee.
The second complaint deals with the number of appointed members of the party's executive committee. As I've explained in previous posts, certain individuals are automatically members of the party executive committee: past party chairmen, ward chairmen, presidents of GOP clubs with more than 25 members, state central committee members and elected officials. The chairmen of the party can make appointments equal to the total of these mandatory members combined.
Apparently, some of the individuals named in the mandatory categories do not actually hold those positions. Stainbrook listed the wrong president of the Greater Toledo Republican Club, listed ward chairmen who either do not live in the ward they represent (which is required) or are not the individuals duly elected by the ward to serve as their ward chair (noting that no elections have taken place to elect some of the named individuals), and one of them isn't even a Republican.
When those ineligible individuals are removed, it reduces the membership of the executive committee and reduces the number of 'equal' appointments the chairman can make. The complaint alleges that this is a 'flagrant' violation of the party bylaws in an attempt to "stack the Executive Committee with his consorts."
The third complaint states that Stainbrook is in violation of the party bylaws by not providing written reports of party business and finances at the executive committee meetings. It states:
Article VII Section C 4, clearly states "The Party Chairman shall make available reports, filings, bank and financial statements, contracts and candidate profiles to Executive Committee members for review at the office of the LCRP." Mr. Stainbrook has never provided and of the above documentation. Furthermore, when pressed for this information Mr. Stainbrook has called the member "Out of Order".
The fourth complaint deals with party finances. It asks the BOE to investigate hotel in-kind contributions from 2008 that have not been reported on any of the campaign finance reports filed by the party.
It also questions the lack of reporting of cash contributions:
It has also come to our attention that former LCRP Chairman Jon Stainbrook and his associates were accepting cash contributions during the 2008 McCain Campaign by way of a wooden cash box screwed onto the wall near the entryway by Jon Stainbrook's office and also by selling McCain/Palin yard signs. There is a glaring absence of ANY cash contributions in any of the 2008 campaign finance reports. We would also like to request a full investigation into this matter.
The fifth complaint deals with an old issue. When Stainbrook decided to file suit to overturn the original appointment of Patrick Kriner to the BOE, he had himself nominated to fill that position. That nomination by the executive committee has never been rescinded, even though it was denied by the Secretary of State who makes the appointment. However, Stainbrook also had himself nominated to serve in the position Lynn Olman currently holds on the BOE. You cannot nominate a person to serve in both these positions. While this is a technical matter, without rescinding the the first Stainbrook recommendation (which is currently pending in Lucas County Common Pleas Court and has not been resolved), Stainbrook cannot be recommended for another seat on the BOE.
It's sloppy, I admit, but it's a technicality which renders his appointment for the term expiring at the end of February moot without further action from the executive committee.
The sixth complaint deals with the endorsement of Kevin Haddad for Sylvania Township Trustee. It states that the LCRP exists to elect Republicans and that Haddad is not a registered Republican, even though he was endorsed over the two Republican incumbents for the Trustee positions. The complaint reads:
Receiving endorsement from the LCRP should not be given via a test of loyalty to the Chairman but rather loyalty to the Republican Party.
The last complaint states that Stainbrook is also in violation of the bylaws by not establishing the required standing committees of the party.
Now, I have no idea what the local BOE is supposed to do with some of these complaints about violations of the bylaws. I really don't believe they have any authority to enforce local party bylaws, though such allegations and questions certainly would be pertinent to any central committee making a decision about removing or appointment a chairman.
But the BOE does have jurisdiction over the party's financial reports and knowing that cash donations were solicited and accepted but no cash donations are reported on the reports is clearly something they should investigate.
That the party was 'selling' McCain yard signs was well known. Several of my friends mentioned to me that they made donations for them, which they thought unusual, but didn't really mind. Those donations/collections certainly need to be reported. Even if the party took the cash and used it to pay other expenses, the receipt of the funds needs to be included on the reports and the expenditures, showing they were paid in cash, needs to be there as well.
So while the BOE may not even consider many of these complaints, it doesn't mean Stainbrook will be able to ignore them. However, the state central committee may find these complaints pertinent to their decision on which group to certify as the 'official' LCRP.
My guess is that the Simpson faction just got tired of all the allegations being thrown at them and decided to play by Stainbrook's own rules.
And from The Blade, the BOE did certify both the factions lists to the state central committee earlier today.
As I predicted in prior posts, I think this is finally the end of Stainbrook's time as party chairman.


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alicia, ginger, georgie, sandy
What started out as "Girls' Weekend" somehow became "Girls' Weekend with Doug Driving". I'm not sure exactly how I got talked into this, but I had sworn off concert going in large venues and informally declared myself too old for standing in a crowded room for hours. I tried to get a couple of guys to come with me so I wouldn't feel quite so out of place but both of them were better decision makers than I.
So. The Avett Brothers were playing 3 nights in a row at the House of Blues in Myrtle Beach. I love the Avetts, but I really love the beach and that surely had something to do with my decision to tag along. We all understood we were too old to drive 4 1/2 hours to see a concert and then turn around and drive back home so this trip would mean a mini-vacation. Ginger secured a place to stay and we all signed on.
We headed out Friday morning - at least I think it was still morning after Ginger temporarily lost sight of her car keys and we had to do a bit of backtracking. But let's not dwell on that, right Ginger? Sandy met us for a nice lunch in Columbia and then we piggy backed the rest of the trip to the coast. Sandy was one of our newer Avett converts but on this trip it was Alicia who had never seen the Brothers live.
These shows were sold out in advance and we had no interest in camping out in the August sun all day to get up front, so we accepted the fact that we'd hang out near the back of the auditorium. This freed us up to take our time getting there. We had a nice dinner after the thoughtful gentleman of the group got completely soaked in a summer downpour trying to get the ladies a better place to eat. It's OK, I'm not bitter. But we took our time and cruised into the House of Blues after the doors opened and walked right in with no wait. Then it was a short walk to an open area just a few feet from the stage. We were in luck and we were feeling pretty good about how things worked out.
And then things got better. When the Brothers took the stage, they were in good form. They always give off a ton of energy but Friday night they were outdoing themselves. The setlist was great, the room was electric, and the sound was amazing. There were even a couple of stagedives.
scott surfing on the pit-dwellers
joe comes to the rescue
and he's back on stage
There's no way to describe an Avett concert to someone who's never experienced it. Banjo, cello, upright bass, crowd surfing, screaming, and family values all somehow mingle together into an experience for the eyes, ears and mind. I could tell you it was wonderful or amazing or awesome and it just wouldn't communicate the experience.
I mean, how do you describe a classically trained cellist and and upright bassist rocking out this hard? Whatever it is that these guys give off in their playing....it's contagious. It makes even the most stoic concert goers sing along and sway to the beat.
And apparently it makes people want to come back. And I mean....come back the very next night.
Ginger has done this before and I've mocked her pretty hard about it. There's no way you could get me to go see the same band two nights in a row. Just like there's no way you could get me to tag along on Girls' Weekend.
Alicia and Sandy had to see them again. We explained the shows were sold out and while they might be able to get one ticket or maybe two, there's no way we would be able to get five tickets to a sold out show. Especially not a couple of hours before the show started.
In less than five minutes Alica and Sandy hopped back to the car with five tickets and some leftover cash. We're still not certain how this happened but we just figured our luck was still working for us. We grabbed an even better dinner and walked on over to the House of Blues again right at the same time we'd arrived the night before. We figured we'd walk right in without waiting and everything would be the same.
We figured wrong. This was the line in front of us waiting to get in. The other half of the line ran in front of the building and there were at least as many people in line behind us. I was starting to think I was too old for this again.
Still, once the line started moving we got in relatively fast and once again we walked right up to the corner of the stage and got even better standing spots than the night before. But my knees did hurt and my feet were aching and I was seriously considering buying one of those little motorized scooters like you see in Walmart to transport me around for the rest of our weekend.
Saturday's show did not match the level of greatness of Friday's show. Sure, it was still great and you'd have to call it a wonderful concert by anyone's standards. There was even a moment when Georgie was jumping up and down to the music and that almost never happens. These guys leave nothing in the tank when they perform and their efforts are appreciated.
Just look at that expression on Ginger's face during the show. I realize it's a fake smile, but Ginger hates it when I take her photo and under normal circumstances she would have hid her face. Here though, in her preferred environment, she's enjoying herself too much to waste any effort on me.
1. Sandy embraced the laws of physics and chemistry and managed to get a bottle of wine to explode inside her car. If she gets pulled over in the next few months she's guaranteed to get a field sobriety test.
2. Apparently when Girls' Weekend involves going to the beach this does not actually mean the girls will ever really see a beach.
2. Apparently when Girls' Weekend involves going to the beach this does not actually mean the girls will ever really see a beach.
3. If you are talked into tagging along on aforementioned Girls' Weekend with promises of actually going to the beach, you will end up following 4 ladies around at the factory outlet stores instead of putting your toes in the sand.
4. Should you ever get the chance to road trip with someone who owns a restaurant and bakes chocolate chip cookies on a daily basis...this is something you should certainly do. They will bring cookies and you will enjoy them.

subset: commoncrawl


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Right now, a child is waiting for a flight that could save his or her life.
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Do you have a donor-advised fund (DAF) through a charitable trust or community foundation? If so, you can make a gift through your DAF account to help support children and their families who must travel to reach life-saving medical care that can best help them get well.
To give through your donor-advised fund, contact your provider and initiate a grant recommendation to support Miracle Flights.
For your ease, you can also make your gift via this link at DAF Direct, or enter your information in the box provided - it's easy and it securely sends your request to the selected provider.
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What is a donor-advised fund (DAF)?
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IT Support
Our IT Helpdesk is ready and waiting to solve any IT problems that you have.Find Out More...
Phone & Broadband
Good communication systems are essential for every business. This includes access to the internet.Find Out More...
Cloud Services
At the end of 2015 it was estimated that 90% of UK businesses would be using at least one cloud…Find Out More...
Hardware & Software
Care needs to be taken when selecting new hardware and software to ensure that it is compatible.Find Out More...
Small business owners understand the challenges surrounding running a small business. If the business has not been modernised with computers and other technology, the challenge becomes much more complicated. If your business suffers a computer breakdown, it's easy for those cultivated relationships to suffer immediately. To prevent this from happening, you need to know the services a computing company can offer your small business. That way, you can avoid any imminent problems and find the best solutions for your small business.
Information technology and support are the main two services that computing companies provide to business owners. Granted many people are not aware of the fact, but this type of support is key to solving many of the computer-related issues which arise, problems which will continue to arise. If a computer system crashes, you will need to have a way to get back the information that has been lost. This is why it is so vital to have a backup system in place to protect against these issues.
Besides IT services, computing companies have also started providing cloud storage services to small businesses. When it comes to IT companies, there are different services that are provided, including an option to have the IT company get your files stored on the cloud. Protected by a strong encryption, the cloud service makes it easier to release information, provide safe storage and access to important business information and also offer recovery for any lost data after a meltdown. Therefore, you can't lose any critical data from your systems and your customers are always satisfied at all times.
Outgrown your existing IT Support?
Want to know more about VOIP?
Want to migrate to Office 365?
Want to work anywhere in the world?
If you want your business to become more efficient, you need to make sure that all the computers are completely connected to each other to make communication easier in all areas of the business. If your small business is an e-commerce site, this is especially important because each of your workers can easily get the necessary information with the click of the mouse.
In conclusion, starting a small business and running it efficiently is a good way to make an income especially for those who don't adhere to regular employment. They will work with you to ensure that your system runs smoothly and efficiently. It is in these situations that a thorough study of the various types of services provided by computing companies should be carefully undertaken. Once informed of such services, it is possible for a business to delegate a large chunk of the IT Services to the correct partner, and invest time, energy and resources into the core goals of the company.
I wouldn't hesitate to recommend...


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Sold for $435,000 on Jun 28, 2019
This home is amazing! Close to Stanley Lake Restaurants and Shopping, Quiet Cul-De-Sac, New Windows, New Hardwood, New Kitchen, New Appliances, New Bathrooms, New Garage Door, New Water Heater. Have your friends & family over for a cookout in the wonderful backyard with the New Deck & Patio. Enjoy a Morning Coffee on the New Front Porch. Basement Rec Room Includes Pool Table & Theater Room includes Bar! Amazing Home to Entertain!
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These were some of the best apps to detect the baby cries. I hope you have a good night's sleep now and won't wake up at the slightest noise. Or in case you are super tired, won't get up at all.
If you have questions, suggestions or even just want to part some practical knowledge about raising a small human, feel free to talk to us in the comments below.
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Monthly Archives: August 2011
Charleston Residents Furious with Hurricane Irene
Earlier this week, Hurricane Irene had Charleston in her sights. Local residents began planning their evacuation routes, checking their food supplies, and preparing for the worst. As of this morning, the National Hurricane Center predicts the eye of the storm … Continue reading
Mayor Thrilled with City Hall's New Waterslide
Charleston's acclaimed 19th century architect Gabriel Manigault is credited with some of our most treasured historical buildings; the Joseph Manigault House, The William Blacklock House, and of course his crowning achievement, Charleston's City Hall (circa 1801). 19th century architecture insiders … Continue reading
"Weather Victim" sues Mother Nature
The Bulldog Buzz unveiled court documents regarding a recent lawsuit filed by a tourist against Mother Nature. The visitor, Angie Martin of Franklin, TN, claims Mother Nature ruined her visit to Charleston. Ms. Martin nor her attorney returned our phone … Continue reading
People Against Working Animals starts Carriage Company
People Against Working Animals (PAWA) has unveiled plans to start their own carriage tour company in Charleston. After years of battling local tourism regulations that allow horse drawn carriage tours, the animal rights group has decided to make a statement … Continue reading
Charleston Ghost asks for Pay Raise
Lavinia Fisher, perhaps Charleston's most infamous ghost and a resident of The Old City Jail, has asked her employer for a raise. She has been working at Bulldog Tours for eight years and has been one of the major players … Continue reading
White Point Gardens Wal-Mart
Wal-Mart announced today that they have finally gained approval to build a Super Wal-Mart in the middle of Charleston's famed historic White Point Gardens. Plans to build the 120,000 square foot location have been in the works for over two … Continue reading
Bulldog Tours launches "Bulldog Buzz"
Greetings from Charleston's best tour company, Bulldog Tours. We offer a variety of history, ghost, & culinary walking tours. We have been featured in numerous publications and television shows, including Southern Living, New York Times, The Travel Channel, A&E, Bon … Continue reading


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10 Aug 2017
Credibility issue
Insightful to see Mr Danby use his entire monthly column attempting to explain his office's very basic administration error.
His constant criticism of the NBN rollout has now lost all credibility given he can't even oversee a successful suburb-wide mailout?
Interested onlooker
What about residents?
I've been reading the Southbank Local News since moving into area a few years back and look forward to every new edition; additionally, unlike our council, you are keeping the local residents aware of the new developments, current issues and problems - thank you for doing so.
I would like to ask you to enlighten us (again, due to council's failure) whether our council has considered the following:
- Consideration for the residents due to constant and continuous development relating to noise/air/traffic pollution; and
- Inconvenience caused due to loss of parking spots due to above.
- Since moving into Southbank Boulevard building, I had to put up with:
- ABC re-development;
- Current Australia 108 construction;
- Current construction on the Kavanagh/Power St corner; and soon to commence:
- Adina Hotel development (Cnr Southbank Boulevard/City Rd);
- Southbank Boulevard re-development; and
- Possible CUB development (Cnr Southbank Boulevard/Sturt St).
Despite numerous reports stating the obvious over-development in the area, Southbank continues to be the centrepiece of development. Some of this development will undoubtedly benefit the local residents, while others will surely impact the quality of living either via limiting resident's privacy (due to buildings proximity) and/or obstruction of access to daylight.
My concern is that I am bound to be exposed to construction noise for at least another five years! This is obviously a substantial period of time.
Does council consider the impact this has on local residents? Is it unreasonable to expect these constructions should commence only after certain period has passed and residents were awarded some peace in the meantime? Or, should all these constructions commence at the same time and finish as soon as possible?
These questions might appear unreasonable to one, however continuous noise, dust and traffic congestion have great impact on those leaving in a very close proximity.
Additionally, I am deprived of a parking spot as recent construction on the corner of Kavanagh and Power Streets has simply taken over a number of parking spots!
I am hoping you might be able to provide some answers - I probably wouldn't want them answered by our "dear" Mayor.
Thank you.
Michael Petrovich
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Spaghetti Bun Meatball Sliders
This is what happens when you're tired of the ramen burger and you want to invent something else with pasta buns.
½ lb spaghetti
½ cup marinara sauce
1 egg
2 tablespoons dried basil
¼ cup Parmesan cheese
Salt to taste
Pepper to taste
½ lb ground beef
1 egg
2 tablespoons marinara sauce
½ cup bread crumbs
1 tablespoon Parmesan
1 teaspoon dried basil
1 teaspoon garlic & herb seasoning
salt to taste
pepper to taste
mozzarella cheese (I used Ciliegine balls but you can also use slices of a fresh mozzarella log)
1. Preheat the oven to 400 degrees.
2. Boil the pasta until it is a bit softer than al dente. Drain the spaghetti, put the noodles into a bowl and refrigerate them for 20 minutes. Prepare the meatballs while they cool.
3. In a large bowl, mix the ground beef, egg, marinara sauce, bread crumbs, Parmesan cheese, dried basil, garlic & herb seasoning, salt and pepper. Use your hands to mix all the ingredients thoroughly.
4. Separate the ground beef mixture into 10 equal parts. Roll each piece into a ball, flatten it and place a piece of mozzarella cheese in the center. I used Ciliegine mozzarella balls, but you can also use fresh mozzarella slices or even shredded as long as you wrap it thoroughly in the meat (I recommend fresh mozzarella, though). Repeat for all of the meatballs and set them aside.
5. Take the pasta out of the refrigerator and mix all of the ingredients. Use your hands for the best results. Once the pasta mixture is blended thoroughly, use a cup or another circle-shaped item to form the buns. Place each one on a pan, sprinkle extra Parmesan cheese on top and refrigerate for 10 minutes.
6. Put the meatballs and the spaghetti buns in the oven for 15 minutes. Flip the spaghetti buns halfway through so they cook evenly. The buns should look like this photo below. Cook longer if your meatballs seem too tender or if the buns don't firm up enough. (It really depends on the size of the buns and the meatballs, but 15 minutes should generaly work.)
7. Take the spaghetti buns and meatballs out of the oven and smack them together with a dollop of marinara sauce.
Eat. Have a great day. Enjoy life. Xoxo.


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[Jump to main content]
As a eco-friendly company Duo's are always exploring new avenues to reduce our dependency on natural resources.
The pressure to optimise energy usage has never been so imminent as the cost of raw materials keeps rising and new research detailing the increasing strain on the environment comes to the fore. To help ease this pressure, Duo Manchester have implemented a new function to optimize the compressed air related energy usage through heat recovery.
Duo depend on compressed air for the production machinery to function and as the site is open 24 hours that is a lot of compressed air! Almost all of the energy consumption from the supply of a compressor is converted into heat. Duo optimize the 'waste' heat through a heat recovery system. The heat generated by the screw compressor is redirected into the workshop keeping all of the team nice and toasty throughout the winter months and reduce Duo's dependency on natural materials to heat the workshop.
For more information on Duo's environmental policies visit Green Thinking
Published: 28/09/2010
Duo are a member of Sedex which provides independent recognition of our ethical practices in our supply chain.
Discover the DUO difference for yourself,
call us on 0161 203 5767 or email firstname.lastname@example.com
© Duo 2019. Duo is the trading name of Duo Plastics Limited.


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MoCo Monday Fit Tips: H-I-I-T
H-I-I-T. What does it stand for? It stands for High Intensity Interval Training. It consists of short bouts of 15-20 second bursts of high-intensity followed by a short rest period to bring the heart rate down. HIIT is beneficial in ways that steady state cardio are not. It helps you burn more calories quicker than a bout of steady state. Many workouts incorporate HIIT training such as boot-camp classes to spin. In order to reap the benefits of a HIIT session, it should last no longer than 30 minutes and no shorter than 10.
Curious as to what a typical high-intensity interval training session might look like? Click here to try a 20 min HIIT workout yourself! You will spend a total of 20 minutes performing short high intensity bursts of work with short break periods. 20 seconds of work followed by 40 seconds of rest. A video option, like this 20-minute HIIT workout video can burn around 200 calories per session. Not only that, but one of the most beneficial fat loss and muscle retention tools in HIIT training are that you will continue to burn calories long after you finish the workout.
Some things to note before you start:
· You can't do HIIT 5-6 days a week because it can burn you out and accentuate catabolism from cardio. You might begin to see energy levels drop throughout the day and increased appetite.
· HIIT is not for everyone. Several people cannot' perform HIIT training because of medical and physical limitations and therefore, should stick to doctor recommendations.
· HIIT can be dangerous if abused
· HIIT can lead to injury if you are not careful
· Everybody is different and therefore all interpret intensity levels differently.
· A combination of both HIIT and LISS lead to best results! You may perform the following on a cycle basis.
Although LISS (light intensity) is safer, it takes twice as long to reach a similar calorie burn. There is very little adaptation to your metabolism with LISS. Many people (including myself) enjoy LISS cardio and there is absolutely nothing wrong about that. Some people us it for relaxation purposes! There is no wrong or right in preference here. So it is not correct in saying that HIIT is far more beneficial than LISS. Both have their place and both have benefits. Both should be incorporated appropriately into your workout routines. I tend to perform more light intensity cardio than I do High intensity, but I do perform a combination of both.
Whichever one gets you going and motivated to work hard is the one you should work with!
If you've never tried it before, you may want to ease into it by starting out with one to two 10-15 minute sessions per week. So give this workout a go or create your own and then see how your body responds! The results with speak for themselves.
What's your take on HIIT?
Is there anything you'd like to share?
Share your comments below!
Demetra is not a physician or registered dietitian. The content of this article should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.
When you step into Starbucks and see so many different options on the menu, it can be hard to decide which drink to choose! You also don't want to accidentally pick a drink that will equate to 500 calories now do you (that's right I'm talking to you grande frappucino)?
Lucky for you, over the years I have tracked my calories and macros very closely. During this time, I have had to get creative with my Starbucks drinks because I did not want to consume too many calories!
I've compiled several different options for you to choose from (with the macronutrients included of course): From keto drinks, to low sugar, and overall low calorie!
With this cheat sheet you can go to any local Starbucks in the DMV, show them your order from this sheet and have a delicious healthy drink in no time!
Keto (High Fat Low Carb)
Low Carb Flat White
• Order it low carb: "Short Flat White. Replace the steamed milk with half heavy whipping cream & water steamed."
• Macros: 55 calories, 1g net carbs, 1g protein, 5g fat
Low Carb Mocha
• Order it low carb: "Short Mocha with skinny sugar-free mocha sauce. Replace the milk with half heavy whipping cream and half water."
• Macros: 55 calories, 1g net carbs, 1g protein, 5g fat.
Low Carb Latte
• Order it low carb: "Short Americano, filled with 3/4 water and the rest with heavy cream. Add foam on top please."
• Macros: 216 calories, 4g net carbs, 3g protein, 22g fat.
Low Carb Fresh Brewed Coffee
• Order it low carb: "short Pike Place Roast."
• Macros: 5 calories, 0g net carbs, 0g protein, 0g fat
Low Carb Americano
• Order it low carb: "Short Americano."
• Macros: 5 calories, 1g net carbs, 0g protein, 0g fat.
Low Carb Cafe Misto
• Order it low carb: "Short Misto."
• Macros: 50 calories, 5g net carbs, 4g protein, 2g fat.
Low Carb Chai Tea Latte
• Order it low carb: "Short Chai Tea Latte using 2 Chai brewed tea bags — not the concentrate — with 2 shots of heavy whipping cream, and 2 pumps of sugar-free cinnamon dolce."
• Macros: 206 calories, 4g net carbs, 1g protein, 22g fat
Low Carb Caramel Macchiato
• Order it low carb: "Short Americano, filled with 3/4 water and 1/4 heavy whipping cream with 2 pumps of sugar-free vanilla syrup, shots on top, and extra-light caramel drizzle."
• Macros: 123 calories, 7g net carbs, 3g protein, and 11g fat
Low Carb White Chocolate Mocha
• Order it moderately low carb: "Short White Chocolate Mocha with whip. Single pump of white chocolate mocha sauce (instead of the normal 2 pumps). Replace the milk with 3/4 water and 1/4 heavy whipping cream."
• Macros: 183 calories, 12g net carbs, 1g protein, and 16g fat.
Low Carb Vanilla Latte
• Order it low carb: "Short Vanilla Latte, replace the milk with 3/4 water and the rest with heavy cream. Add 2 pumps sugar-free vanilla syrup."
• Macros: 216 calories, 6g net carbs, 3g protein, 22g fat
Hot Tea
• Order it low carb: "Short Earl Grey tea made with 2 tea bags, 2 shots of steamed heavy whipping cream, and 1 pump of sugar free vanilla syrup."
• Macros: 206 calories, 3g net carbs, 1g protein, 22g fat.
Keto Cinnamon Dolce Frappuccino
• Order it low carb: "Tall unsweetened iced coffee with extra ice, 2 pumps of sugar free cinnamon dolce syrup, and 2 shots of heavy whipping cream, blended frappuccino-style but with no frappuccino base & no frap syrups."
• Macros: 211 calories, 4g net carbs, 1g protein, 22g fat.
Low Calorie
Dark Chocolate Light Frappuccino
Ask for: Grande, Dark Mocha Light Frappuccino, no whip
Macros: F: 1 C: 34 P: 5
Calories: 160
Grande Toasted White Chocolate Mocha
Ask for: Grande Toasted White Mocha with 2 pumps toasted white mocha syrup, 2 pumps sugar-free vanilla (or Splenda) and Half water, Half coconut milk.
Macros F: 3 C:29 P: 1
Calories 150
Grande Cappuccino
Ask for: Grande 2% Cappuccino
Macros F: 4 C: 12 P: 8
Calories: 120
Skinny Non-Fat Mocha
Ask for: Grande, nonfat milk, Mocha
Macros F: 1.5 C: 24 P: 14
Calories: 160
Vanilla Chai Tea Latte
Ask for: Grande (Hot or iced), Coconut milk, 2 pumps chai, 2 pumps sugar free vanilla.
Macros: F: 4.5 C: 18 P: 8
Calories: 110
Skinny Peppermint Hot Chocolate
Ask for: Grande Skinny Peppermint Hot Chocolate
Macros F: 1.5 C: 23 P: 13
Calories: 160
Iced Pumpkin Spice Macchiato
Ask for: Grande Latte macchiato, 2 pumps pumpkin sauce, half coconut milk, half water, extra pumpkin spice topping.
Macros F: 2.5 C: 26 P: >1
Calories: 125
Gingerbread Latte
Ask for: Tall, nonfat milk, Gingerbread Latte, no whip
Macros: F: 0 C: 39 P: 12
Calories: 200
Java Chip Frappuccino
Ask for: Tall, Java Chip Light Frappuccino, No Whip
Macros: F: 3 C: 29 P: 4
Calories: 160
Tazo Zen Tea
Ask for: Venti Zen Hot Tea
Macros F: 0 C: 0 P: 0
Calories: 0
Low Calorie Pumpkin Spiced Latte
Ask for: Grande Americano, One shot, 1 pump pumpkin sauce, steamed coconut milk (half water and half milk), have them steam extra pumpkin spice topping with coconut milk. Macros:1P/20C/2F
Calories: 100
Caramel Protein Frappe
Ask for: Ask for: Almond milk, 4 pumps caramel, 3 scoops protein powder, two Splenda or stevia, 1 pump light frap base, light ice
Macros: 20P/24C/3F
Calories: 203
Mocha Frappe
Ask for: Tall Iced Almond Milk, two pumps original mocha syrup, 1 scoop vanilla bean powder, two scoops protein, one shot espresso ( the more shots the more bitter), double blended, poured into a grande cup
Macros: 13P/19C/2F
Calories: 146
Iced Cinnamon Almond Milk Macchiato
Ask for: Grande, substitute for sugar-free cinnamon dolce syrup, light caramel drizzle on inside of cup, light cinnamon dolce topping
Macros: 2P/11C/4F
Calories: 90
French Vanilla Cold Brew
Ask for: Grande cold brew, 3 pumps sugar-free vanilla, 1 pump hazelnut, splash of half & half
Macros: 0P/7C/3F
Calories: 55
Fat-Free Frappe
Ask for: Quad Espresso in Venti cup, nonfat milk, No Frappuccino base, Double Blended, pick any sugar-free syrup: Cinnamon Dolce, Vanilla, Caramel, Hazelnut and Mocha syrup in sugar-free versions.
Macros: 4P/5C/0F
Calories: 36
Iced Coffee Creamy
Ask for: Venti iced coffee, 2% milk (Add sugar-free syrup if desired)
Macros: 4P/5C/2F
Calories: 54
Skinny Iced Mocha
Ask for: Venti iced coffee, non-fat milk, 6 pumps sugar-free mocha (add additional espresso if desired)
Macros: 14P/24C/1.5F
Calories: 160
Iced Skinny Cinnamon Dolce Latte
Ask for: Venti, one shot espresso, non-fat milk, sugar-free Cinnamon Dolce syrup, cinnamon dolce topping
Macros: 10P/17C/0F
Calories: 108
Iced Skinny Caffe Latte
Ask for: No need to ask here. They know this one!
Macros: (with almond milk) 7P/12C/0F
Calories: 173
Iced Blonde Americano
Ask for: A splash of heavy whipping cream
Macros: 0P/4C/6F
Calories: 70
Straight From the Menu
Cool Lime Starbucks Refreshers™ Beverage 45 calories, 0P, 11C, 0F
Iced Espresso Classics — Vanilla Latte 130 calories, 5P, 23C 2.5F
Teavana® Shaken Iced Green Tea Lemonade 35 calories, 0P, 9C, 0F
Skinny Vanilla Latte 0F 18C 12P
Iced Skinny Mocha Latte 70 calories, 0F/12C/7P
Light Caramel Frappuccino 100 calories 0F/22C/3F
Iced Coffee with splash of coconut milk 5 calories
Cafe misto with sf cinnamon dolce and sf vanilla 60 calories, 0F/8C/6P
Tall skinny peppermint mocha 101 calories 1F/13C/10P
Iced Americano with sugar free mocha and skim milk28 calories 0F/5C/2P
Double Blended Expresso 10 calories, 2 pumps of SF caramel/cinnamon dolce with splenda/no base
Mshell's Infamous Blendicano Quad expresso, venti scoop of ice, your choice of SF syrup, blend
Nonfat Iced Caramel Machiato 140 calories 1.5F/26C/7P
Java Chip Light Frapp Blended 150 calories 3F/29C/4F
Unsweetened Passion Fruit Ice Tea 0 calories
Iced Cinnamon Dolce Latte with SF vanilla 60 calories 0F/9C/6P
Nonfat Chai Tea Latte140 calories 0F/25C/10P
Nonfat Caffè Latte with Sugar Free Mocha 70 calories 0F/10C//6P
Latte Macchiato 100 calories 0F/15C/10P
Iced Vanilla Spice Latte (No whip-nonfat milk) 120calories 0F/23C//6P
Vanilla Bean Creme Frapp Blended (No Whip-Nonfat Milk) 170 calories 0F/39C/4P
Caramel Waffle Cone Creme Frapp Blended 190 calories 1.5F/39C/4P
Pike Place Roast 5 calories, 1P, 0C, 0F
Starbucks Doubleshot on Ice Beverage: 35 calories, 3P, 5C, 0F
Cappuccino (nonfat milk): 80 calories, 8P, 12C, 0F
Iced Caffè Latte (nonfat milk): 90 calories, 8P, 13C, 0F
Coffee Light Frappuccino Blended Coffee (nonfat milk): 110 calories, 3P, 24C, 0F
Caffè Americano 15 calories, 1P3C,0F
Grande non fat misto with sugar free caramel or vanilla. 70calories 0F/10C/7P
For more articles on health and fitness, checkout my website www.demefit.com
Demetra is not a physician or registered dietitian. The content of this article should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.
Have you been wanting to get in shape but don't currently own a gym membership?
Not sure what exercises to do to make the most of your time?
You don't necessarily NEED a gym membership in order to get into shape. You can workout as you like and still feel and look great!
Sometimes the gym atmosphere isn't for everyone. The grunting, sweating, and loud thumbs from weights being thrown around can be scary and intimidating at first. It is not always a very welcoming atmosphere for all. Luckily, you can still lose fat and build muscle while getting a good workout with no equipment necessary!
Cardio, cardio, cardio
If you think this is the most efficient way of burning major calories, think again. Below I explain the best exercises (all bodyweight) to burn the most calories and build strength.
Unfortunately, what I see most from people is:
High motivation but misguidance, which leads to endless exercise sessions and lack of progress.
Below is a free bodyweight circuit you can do in the comfort of your own home. These exercises include something called supersets. Supersets is when you complete one exercise after the other with little to no rest in between. That way, you'll be making the most of your time, build muscle, and get in your cardiovascular training all in one go! In addition to this, you must pair your training program with a healthy diet in order to see results.
The Real Deal About Circuits
Circuit training burns more calories than any steady state cardio session on the elliptical ever will. So if you're trying to lose weight, doing hours on end of cardio is an inefficient way to utilize your time.
The workout below will take you through some great starter exercises you can perform at home or wherever!
Perform each exercise, one after the other with no break in between. Once you have completed the first round of exercises in the circuit, take a rest and then do it again. Repeat this for 2-3 rounds. Go at your own pace but still make sure you are challenging yourself. If you aren't quite sure how to perform an exercise, google it beforehand and practice the movement. It's far better to take your time and perform an exercise currently than hurt yourself trying to rush.
Before we get started… make sure you perform a quite warm up just to get your heart rate elevated before kicking into high gear!
Here we go!
⁃ 30 high-knees
⁃ 20 mountain climbers
⁃ 30 deep squats
⁃ 12 push-ups on knees or feet
⁃ 20 lunges on each leg
⁃ 10 leg lifts
⁃ 30 sec - 1 min plank
Once you've finished your workout, make sure you take some time to breathe and stretch. You may perform this routine 2-4x per week and should take you no longer than 20-30 min. Make sure you separate your routine day from your cardio days. You must also allow your muscles to recover so make sure you schedule gets days in there accordingly!
Don't Forget Diet!
There is no out training a bad diet. If you don't work on your relationship with food you won't be creating healthy long term habits. I've actually created a program where I create a nutrition guide for you on Demefit.com but here are some tips to help you get started.
⁃ Eat whole foods to keep you fuller longer
⁃ Take out soda and juices! Try diet coke or bubbly flavored water instead
⁃ Eat sweets and desserts in moderation
⁃ Cut back a bit on sugar. Fill your body with whole, healthy foods!
⁃ Veggies, veggies, and MORE veggies! 1-2 servings per meal
⁃ Eat protein with each meal (Greek yogurt, lean meat etc.)
I hope you've enjoyed this article and learning how to better yourself inside and out each day! Strength and conditioning is one of the biggest foundations of Demefit.com Here I help people improve and change lifestyle habits, improve body composition, lose weight, and build strength! My workouts can be performed in gym or at home!
PS: If you find this routine to be too easy, check out my Home Body Program
Demetra is not a physician or registered dietitian. The content of this article should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.
By Demi Eftimiades
Many people like myself have a love/hate relationship when it comes to traveling. Traveling usually entails spontaneous decisions when it comes to choosing what you'll have for lunch or even worse, not having time to eat at all. When this happens there's a tendency to resort to fast-food options.
Once the vacation is over, it can be hard to think about what the number on the scale might look like after several days of indulging.
What if I told you there are ways to get around this? Ways in which you can actually enjoy your time on vacation, without having to worry about whether that sandwich you ate will pack on extra pounds.
I'm talking no strict eating schedules. No foods are off limits. No daily workouts involved.
I've traveled to just over 20 countries so I guess you can say I've traveled quite a bit. During this time I've discovered ways in which I can still make progress and enjoy my time without backtracking.
I will start with the number one thing that can kill your progress: A Calorie Surplus.
This just means that we are eating too many calories. Think of this like filling up a glass cup.
Fill up too much and the cup will overflow (i.e. gain weight). Fill up just enough so that the cup doesn't overflow and you are good (i.e. maintain or lose weight). It is relatively the same concept in regards to your calories.
On vacation it can be hard to know exactly what the calorie content of food is. It can turn out to be more than what we think because of all of the added sugars and oils.
The second thing is the lack of exercise. With an increase time spent laying out on the beach and a decrease in your normal workout routine and regular diet, there are some obstacles we are going to have to get around.
Here are some tips on how to do just that.
1. Leave the "Diet" mentality in the past.
Eating healthy can be manageable if you think of it in terms of balance. Make small steps in the right direction and reject the diet mentality. If you dive head first into something so extreme, it will be hard to keep up with it and therefore, better chances of falling off the healthy wagon. These baby steps will develop into long term habits over time, so start small!
2. When it's important to splurge
This part is all about when to say yes and when to say no. Prioritize your splurging! If you are attending a wedding, having a slice of cake will not stall your progress in the long run. If you want to change your lifestyle you need to think more long term versus short.
3. Prepare food ahead of time
Now you have the chance to venture out and get creative! You can make a trip to the local convenience store or grocery store and grab some snacks. My favorites to grab are usually on the high protein side. If I am staying at the hotel, I can ask to have some of the items in my mini bar removed so that I may use it! Some of my favorite things to grab are:
- Greek yogurt cups
- Beef Jerky
- Protein Bars
- Boiled Eggs
- Cheese Sticks
- Almond butter
- Fruit
- Rotisserie Chicken
4. Be aware of when you will eat most
If you know that during the evening time you will be going out to have pizza with co-workers during your travels, don't overindulged on your lunch, such as eating the bread basket. This is a great opportunity for you practice balance by picking and choosing when you want to eat to majority of your calories.
5. Stay active
Walk. Walk. Walk. If you can, walk everywhere and anywhere. Although walking does not seem like it would burn a lot of calories, they do add up! I went on a trip to Tokyo, and walked everywhere almost every day: stairs instead of escalators, walking to a station instead of taking the metro, and talking the long way back to the house. I ended up losing 10 pounds that trip just from walking! So grab your best sneakers and "run forest run".
6. Go "Halve-sies"
If you see an ice cream that you are dying to try but you know that it probably contains a lot of calories, try sharing it with someone! That way, you get to try the food you want and don't spill over on calories.
7. Added Calories
Here I will keep it simples. Condiments and toppings can add a lot of extra calories believe it or not. I ordered a big salad for dinner the other night, and took out half of the amount of cheeses, bacon bits, a and croutons. I also only used about 3 quarters of the dressing packet. That salad that so many people believe is a better choice because it looks healthier, could have been well over 1,000 calories had I not removed some of those toppings.
8. Live in Balance
Traveling should be an exciting opportunity for you to try new experiences and my favorite… Food! Granted, your eating may not be perfect on your trip, but then again nothing is meant to be perfect. The more moderation we implement, the more we are able to adapt to and live a balanced lifestyle.
For more tips on how to live a healthier and balanced lifestyle through fitness and nutrition, check out my website www.demefit.com
Demetra is not a physician or registered dietitian. The content of this article should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.
My name is Demetra Eftimiades but I go by Demi!
January 2019


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HE'S NOT YOUR PRINCE CHARMING: Be His Lover
"…But still there was no helper just right for him.
So the Lord God caused the man to fall into a deep sleep. While the man slept, the Lord God took out one of the man's ribs and closed up the opening. Then the Lord God made a woman from the rib, and he brought her to the man.
"At last!" the man exclaimed. "This one is bone from my bone, and flesh from my flesh! She will be called 'woman' , because she was taken from 'man.'"
This explains why a man leaves his father and mother and is joined to his wife, and the two are united into one.
Now the man and his wife were both naked, but they felt no shame."
Genesis 2:20-25 NLT
(If you missed last week, click here)
Dear girls,
When Adam first laid eyes on Eve, his attraction to her was instant. Her beauty lifted him out of a state of deep sleep, propelling him to want her as his own. She was the perfect counterpart to his maleness, the answer to all the loneliness he'd felt for so long.
The power of Adam's response to Eve shook him to his core, revealing his deep vulnerability.
A man in command of all of Creation, he craved physical and emotional and spiritual connection with this one so like himself... yet so deliberately, delightfully different.
Everything made sense when Eve came into his life: the longings he'd wondered about, the twinges of emptiness, the shape of his body, his driving desire for more.
For the first time in his existence, Adam needed someone. And every son of Adam since has felt that same need.
And you, my dear, beautiful daughter of Eve, are the one made in the image of God, the one who holds Adam's sacred need— his great vulnerability— in your power. Your God-created beauty lifts him from the weariness of work and struggle and striving and conflict… into a world of wonder and delight.
When the softness of your skin brushes his in a whisper of invitation, every sense is awakened.
When your eyes tell secrets only he knows, his heart responds.
When you bring him into the circle of your warmth, wrapping your arms around his strength, his carefully protected core is unveiled.
Your man needs you. He wants you. He hurts without you.
And perhaps that is part of the reason why the Creator gave us so many words about safeguarding this treasure of sexual intimacy. Because the act of intercourse was meant to be so much more than two bodies selfishly seeking satisfaction. So much more than all the hurt and pain so many misused women know. Infinitely more magical and mysterious than the movies show and magazines reveal.
And so, my dear girls, in the weeks and months ahead, I will set aside my natural reticence to talk to you from time to time about the way God designed your husband's intense sexual cravings to be satisfied by you. And about how He created you with the same need, though awakened in different ways, so that you would find release and rest and deep satisfaction in the arms of your husband.
And for those of you who are not yet married, I hope to open your heart to understand the treasure you hold in your own beauty. I want you to understand why storing that treasure in a safe place for your husband-to-be is the best way to fully embrace your own sexuality. I want you to know that protecting your purity is the surest way to be able to fully and without inhibition give yourself to that God-chosen man when the time is right.
This is not easy for me to write about. What if I am misunderstood? What if my words add shame to a woman's guilt? What if I say it wrong or crass or weird?
It was one thing to sit on the edge of my daughter's bed at night and whisper sweet wonders about the honeymoon ahead… and quite another to let those words leak out to whoever may be listening.
The reason I am willing to choke back my reserve and push the words on paper is first of all because I genuinely love you. As the apostle Paul wrote, "It is right that I should feel as I do about all of you, for you have a very special place in my heart…" Philippians 1:7 NLT
And I believe that in the midst of all the devastation and failure and addiction and sheer ugliness of sexual perversion, the Church has lost her voice. We have forgotten to speak and sing and teach about the beauty and the artistry of sexuality as God created it.
A very long way to say, I think its time for us to talk about sex.
Can we readjust the way we think about this gift? Can we begin to see ourselves as the beautiful answer to our husband's great vulnerability? Dare we believe that the love we give is sacred?
Next week I want to tell you a story about a beautiful woman whose pure, uninhibited love lifted her young husband out of despair and into a life of success and riches. And lo and behold, it's a story straight out of the pages of Scripture…
Are you with me? Will you give me grace to stumble my way along as we talk "privately" about how to love our husbands in the way they long to be loved?
Will you let me know? I'm writing alone in my chair by the window, wondering what in the world I've gotten myself into…
From my heart,


text: Berkeley was delighted to attend this year's Security in Government conference at the National Convention Centre in Canberra in September. The theme of this year's conference, Mitigating the Trusted Insider Threat, is a topic of keen interest to Berkeley and we were happy to discuss our solutions with a number of organisations and explain how Berkeley customers have come to rely on our solutions to help protect against just such a threat. If you wanted to catch up with us but weren't able to make it, please feel free to contact our team at any time!


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Happy Valentine's Day!
For this Slow Down Sunday I wanted to share what Mk and I did this weekend. Typically for this fun holiday we don't go out. We decided to get some wines we've never tried and go to our absolute favorite deli and get some delicious meats and cheeses. Off we went to the "Wine Store"!
Then we headed to Salamone's! This adorable Italian food market was established in 1950 and taken over by Tony the origional owners son in 1971. Allow me to just say that this man is basically my hero. Not only is he sweet and knowledagable but he also had a mug of wine in his hand at 1:00 pm. He truly is one of the reasons we always go back there. He remembers you and always makes for a great experience. Businesses like this are why it's so important to shop local.
Then we went home and made made pizzas and did a little wine pairing. In case you were wondering what goes good with the wine we chose, this was last nights pairing:
Malbec - Gouda
Shiraz - Sharp Chedder
Rioja - Gorgonzola (We got olives stuffed with this delicious cheese), also Gouda.
So slow down, drink some wine, snuggle up with your Valentine!
..Or your your fur babies, either way.


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Digital Fabrication/CNC for Teens: Ages 12-15 (ITD610-05)
Digital Fabrication/CNC for Teens: Ages 12-15 (ITD610-05)
Teen Tuition Assistance is available! Click for information…
Class Meets: see Section Options
Start Date: see Section Options
Duration: 5 weeks
Location: CIADC, 1st Floor
Instructor: Michael Pantelios
Skill Level: All Levels
Prerequisite: None
Ages: 12-15 (requires signed Liability Waiver Form by parent/guardian before 1st class)
Computer Numeric Controlled (CNC) machines are the latest in object making, combining technology and industrial processes to create 3D pieces in wood, plastic, metal, etc. CIADC has both 3D printing (additive) and CNC routing (subtractive) digital fabrication equipment. With these two machines, almost anything that can be dreamt can be made!
Students will learn the fundamental workflow used with digital fabrication: design 2D and 3D models in CAD software, convert the design to "machine code" with CAM software, and send the code to CIADC's machines to cut or print the design! New students will learn through assigned projects, both relief and simple 3D objects, with creative freedom to make the designs their own. Returning students will work on projects of their own design to be either 3D printed, or CNC machined, with instructor guidance. Group demonstrations, class discussions, and one-on-one attention are used throughout the course.
Please note: No experience required. Attendance in the first class is mandatory. Everyone must bring a USB Flash drive (8MB or greater) to class each week, or purchase one from CIADC. Assigned project material fees included; additional materials/supplies can be purchased in class. Open Studio Access currently not available to Teen classes. Natural fiber clothing, long pants, and closed-toe shoes are required while working at CIADC. Complete information given during class #1.


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10 Tips for the Passionless Student
Why are you in school? Is it to meet pretty girls and handsome guys? Are you a serious and passionate student with the drive to grow and prosper through education? Maybe you just like to party, need more of a social following or your parents are threatening to throw you out of the house. Whatever the situation is, know that it is OK to not know why! Yes, I know that commuting to school costs a fortune and you would rather be contemplating the meaning of life in your underwear. I completely understand that working 20 hours or more in a week is placed in investment towards your daily caffeine intake. I understand your hatred towards the oblivious morons who should have stood in high school when the professor says the word "sex" in Gender Studies and the buffoons behind you are making immature comments from lack of sexual experience. I feel your pain my dear babies. I am here to tell you that you need to survive in college, and you will. College can make or break you and here is your survival guide:
- You need to sleep. Your young developing body can only take so much and students from the ages of 18 to 25 need at least 7 hours of sleep for various(and obvious) health reasons.
- Cup of coffee a day keeps insanity away.
- Study! Study. Party in between. Study and more study. Seriously, studying is a detrimental part of a college and it gets harder because it requires that you invest some type of commitment to memorization. If being crucified is better than cracking open a book, at least five minutes before you go to sleep and five minutes in the morning a day will help.
- Get involved. Meet people who are interested in the things you are interested in. Who says there isn't someone in the world who shares your passion for Mayonnaise-inspired art or your love for dissecting Jellyfish? There is someone out there for you, you could even start your own club!
- Do your research on student discounts, they are everywhere. I cannot tell you how much money I have saved by simply googling student discounts for bus passes, books on Amazon or even a cup of coffee.
- 6. Tell Mama Bear you love her and appreciate her. Seeing you grow up into a reckless, ungrateful son of a bastard of an adult opens up her heart because her little-wittle baby is not a baby anymore (I think this is what they call "love").
- Start saving your hard-earned, grocery-cashier job cash so you have money to escape to France to become a Pop-Rock superstar upon graduation.
- Between work and school, remember that you are not running on alkaline batteries and give yourself time to relax and have fun. Just don't be that girl who comes into 8am class with a skin-tight leopard dress with vomit stains from last night.
- College is more than just getting a degree. It is about finding yourself and where you belong. Take time out to date yourself, learn about yourself, figure out what you like or do not like. Remember to fall in and out of love with yourself on this journey to meeting you.
- Call me or Ghislaine and we will happily put on our capes and wrestle your professors for you in exchange for hair products, eccentric wedges or lovely Lush make-up (nothing in life is free).


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for the study of antique objects
of all kinds and the fine arts
"In a confidential memo to Cabinet Adviser von Albrecht, a member of the museum commission, Alexander von Humboldt wrote that the philology professor August Bockh had informed Hirt that every word of Hirt's proposed inscription would have to be changed, and he was therefore horrified, upon his return from a summer spent in Gottingen, to see emblazoned across the museum that very same inscription, considered, he said, ridiculous by all of Germany."
Douglas Crimp, "The End of Art and the Origin of the Museum"
Model of New Guggenheim, Frank Gehry
"The relaxation of the postmodern then determines not a return to older collective forms but a loosing of the modern constructions such that its elements and components–still identifiable and relatively undecomposed–float at a certain distance from each other in a miraculous stasis or suspension, which, like the constellations, is certain to come apart in the next minute.
The most vivid pictorial representations of the process is surely to be found in the so-called "historicism" of the postmodern architects, and above all in the relationship to the classical language, whose various elements–architrave, column, arch, order, lintel, dormer, and dome–begin with the slow force of a cosmological processes to flee each other in space, standing out from their former supports, as it were, in free levitation, and, as it were, endowed for a brief moment with the glowing autonomy of the psychic signifier, as though their secondary syncategoremic function had become for an instant the Word itself, before being blown out into the dust of empty space. . . . [this moment of pure material vision being over,] the elements float loose under their own momentum, each becoming a sign or logo of architecture itself, which is thereby, needless to say, consumed like a commodity–and with all the avid relish that accompanies such consumption–in contrast to the role such elements were called upon to play, or most often repressed from playing, in a modernism anxious to resist consumption and offer an experience that could not be commodified. Internal differentiation of this kind, therefore, as though the elements and components of the work were held in solution by a kind of anti-gravity of the postmodern utterly different in spirit form the law of falling bodies of the modern, which sought to agglomerate and combine by attraction (Freud's Eros), would seem to be a fundamental symptom of postmodern space."
–Fredric Jameson, Postmodernism, or The Culture Logic of Late Capitalism


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NEW YORK (CBS.MW) -- Stocks came well off session highs but still finished with healthy gains Tuesday on the back of the best reading in consumer confidence since before the Sept. 11 terrorist attacks.
The glowing economic data allowed investors to shake off the negative effects from analyst downgrades of WorldCom and Applied Materials and an SEC probe into Internet security firm Network Associates.
Chip stocks paced the tech sector's advance while Internet shares turned lower in afternoon action.
The broader market was underpinned by upside in airline, bank, paper and cyclical issues while brokerage issues gained traction on the wings of Morgan Stanley's better-than-expected earnings news. Declines were seen in the gold, utility, natural gas and biotech sectors. Check market stats and latest sector performance.
"It's hard to draw conclusions on the market with volume so dry and volatility so low. I think stocks will tread water until companies present their outlooks [with] first-quarter earnings," asserted Jay Suskind, director of trading at Ryan Beck.
The Dow Jones Industrial Average DJIA, -2.37% advanced 71.69 points, or 0.7 percent, to 10,353.36 after rising as much as 151 points at its peak.
The Dow's best performers included Alcoa, Exxon Mobil, Philip Morris, Intel and International Paper. Red spots surfaced in shares of Eastman Kodak, Walt Disney, IBM and AT&T.
The Nasdaq Composite $COMPQ climbed 11.68 points, or 0.6 percent, to 1,824.17 after running up as much as 31 points. The Nasdaq 100 Index $NDX advanced 11.95 points, or 0.8 percent, to 1,439.55.
Quarter-end portfolio adjustments may give the market an upward bias this week, analysts said.
Suskind said the close of the quarter would support stocks that have performed well for fund managers.
"Portfolio managers are less likely to sell at the end of the quarter," echoed Banc of America chief investment strategist Thomas McManus.
When asked whether the market was sturdy enough to withstand body blows from potential negative pre-announcements, McManus said he didn't believe stocks were in a position to shrug off bad news given their current, lofty valuations.
McManus thinks expectations for profit increases are too high and don't jibe with the normal zigzags in growth that occur when the economy begins to pull itself out of a recession. He continues to favor defensive stocks such as pharmaceuticals, consumer staples, and less volatile financial issues like Fannie Mae and Freddie Mac.
The Standard & Poor's 500 Index SPX, -2.59% ascended 0.6 percent while the Russell 2000 Index RUT, -3.09% of small-capitalization stocks moved 1.1 percent higher.
Volume was light at 1.19 billion on the NYSE and at 1.66 billion on the Nasdaq. Market breadth was positive, with advancers taking out decliners by 20 to 12 on the NYSE and by 20 to 16 on the Nasdaq.
Read After Hours for trading after the official closing bell.
Confidence swells and durables advance
March consumer confidence jumped to 110.2 from February's upwardly revised 95 reading, besting expectations for a 97.8 level. Additionally, the closely monitored expectations index sprinted to 109.3 vs. 94 while the present situation index improved to 111.5 from 96.4 in the biggest one-month jump in 25 years. See the story.
"Confidence is building and there is no reason to believe that spending will not follow. Rate hikes are coming. Only the timing is uncertain," commented Joel Naroff, chief economist at Naroff Economic Advisors.
While consumers were clearly giddy in March, one Fed official remained concerned about the attitudes of businesses.
New York Fed President William McDonough said what happens with business investment remains one of the "great mysteries." The head of the New York Fed is a permanent voting member on the FOMC. See the story.
"Capital spending remains the weakest sector," McDonough acknowledged, adding that firms may not do much more than restock inventories. The Fed president surmised that the corporate sector would begin to see improved profitability by around mid-year.
Morgan Stanley economist Richard Berner was sanguine on the prospect for a rebound in capital spending, which he believes could come sooner than many anticipate as economic fundamentals improve and support a turnaround.
"Data on industrial production, inventories and shipments and trade point to a genuine turn in tech demand and output in the first quarter," Berner said in a research note. "With Corporate America focused on capital spending discipline, however, the question now is how strong the rebound will be," he added.
Berner expects the tech spending improvement to be "sustainable" since he feels most of the tech overhang is gone with the exception of the telecom equipment group.
In other economic news, February durable goods orders rose 1.5 percent, more than the 1.1 percent gain that had been expected by economists. Excluding transportation orders, however, durables erased 1.3 percent in the first drop in five months. And orders excluding defense orders eased 0.2 percent, also the first drop in five months. See full story.
"The manufacturing sector continues to improve, though the magnitude of strength is softening after the rebound experienced over the previous two months," noted economists at Thomas Weisel Partners.
Wednesday will see the release of February news home sales, seen coming in at an 882,000 pace. Check economic calendar and forecasts.
Tech sector action
Network Associates NET, +0.44% disclosed that the Securities & Exchange Commission had begun a "formal order of private investigation" into the company's fiscal 2000 accounting practices, with the news sending shares down 11.1 percent. The network security company said it felt its practices were proper. The company also said it would delay its merger with McAfee.com MCAF. J.P. Morgan lowered its rating on Network Associates to a "market performer" from a "buy" on the back of the news. Read the story. McAfee shares forfeited a bruising 16 percent.
Checking analyst actions, Gerard Klauer Mattison lowered its rating on Applied Materials AMAT, -4.06% to a "neutral" from a "buy" on belief that an improvement in capital equipment orders is already reflected in the company's current share price. On Monday, Salomon Smith Barney upped its price target on AMAT, though shares ended lower amid the general selling of technology stocks. AMAT shares climbed 2.1 percent in the face of the downgrade news Tuesday.
And UBS Warburg lowered WorldCom WCOM, -0.62% to a "hold" from a "buy" on concerns over weak demand for data services and a tough operating environment. The telecom company saw its shares close down 6.3 percent.
Ciena CIEN, -2.86% closed up 0.6 percent after informing investors that it would slash 22 percent of its work force in a bid to return to profitability. The fiber-optic company said it would take a restructuring charge in its fiscal second quarter in addition to an inventory-related charge. See full story. Checking other stocks in the group, JDS Uniphase fell 2.5 percent, Lucent dropped 4.2 percent while Corning climbed 2.7 percent.
MRO Software MROI tumbled 43.4 percent following a dramatic revenue warning for its second-quarter, which will cause the software company to post a quarterly loss-per-share instead of a profit. MRO blamed the shortfall on reduced corporate spending on information technology. Check the full story.
Liberate Technologies LBRT, -5.50% gained 0.8 percent after rising as much as 13.3 percent. The maker of interactive television software upped its revenue forecast for its May quarter and full fiscal year and also registered a smaller-than-expected loss in its fiscal third quarter. See the full story.
Electronic Data Systems EDS slid 6.5 percent following a downgrade from Sanford Bernstein to a "market perform" on belief the information technology provider could miss its near-term revenue estimates. See full story.
Morgan Stanley leads brokers higher
Morgan Stanley MWD, -2.15% added 1.7 percent after reporting first-quarter earnings that topped Wall Street's expectations, although its quarterly net income was below the previous year's level. The brokerage said equity sales and trading revenue declined compared with year-ago levels, as did investment banking and advisory revenue. But Morgan's fixed-income business registered a strong quarter, with revenue rising 6 percent. See the full story.
Wachovia Securities said in a research note that it believes the fundamentals of capital markets have already bottomed or are close to a bottom and feels that it's time to begin to "opportunistically" pick names in the brokerage sector. Wachovia's favorite names are Citigroup C, -3.07% and Lehman Brothers LEH but the firm remains cautious on J.P. Morgan JPM, -2.48% and Charles Schwab SC.H, -20.00%. Citi ended up 1 percent and J.P. Morgan 0.6 percent.
Among Morgan Stanley's peers, Lehman climbed 0.7 percent, Bear Stearns 1.1 percent and Goldman Sachs 0.9 percent while Charles Schwab erased 0.5 percent.
In the energy patch, Calpine CPN, +0.00% slid 11 percent after Standard & Poor's cut its credit rating on the company late Monday, citing its increased debt load. Merrill Lynch said it's likely Moody's Investors Service -- which has kept Calpine debt under review since December -- will follow suit.
Lockheed Martin LMT, -2.33% gained 2.1 percent after the defense company's missiles and fire control unit said it received a contract valued at $326.6 million from the U.S. Army.
Defense contractor Northrop Grumman NOC, -2.83% said it was willing to raise its offer to acquire TRW TRW, +0.00% if due diligence showed that a higher price was warranted. Northrop shed 0.5 percent while TRW edged up 0.1 percent. See the story.
Waste Management shares WMI, +0.78% ended virtually flat after the Securities and Exchange Commission sued five of the company's former executives for orchestrating a financial fraud that inflated profits by more than $1.7 billion from 1992 to 1997. On its part, Waste Management said the SEC suit alleging financial fraud occurred years ago under different management and that it didn't expect any action to be taken against the company. Check the story.
Boise Cascade BCC, -3.19% edged up 0.2 percent even after telling investors that it would post a wider-than-expected loss in the first quarter, citing weak conditions in its paper business. Among other stocks in the paper group $FPP, International Paper climbed 1.8 percent, Georgia-Pacific 2.8 percent and Weyerhaeuser 2.5 percent.
Check Movers & Shakers for the latest individual stock action.
Treasurys lift after two down days
Government bonds climbed heartily after two days of selling pressure, with long-dated issues luring the most buyers.
The 10-year Treasury note sprinted 14/32 to yield $TNX 5.345 percent and the 30-year government bond climbed 19/32 to yield $TYX 5.755 percent. See Bond Report.
In the currency sector, the dollar erased 0.3 percent to 132.98 yen while the euro edged up 0.1 percent to 87.71 cents.
Germany's closely watched IFO index on business confidence rose in March for a fifth straight month, climbing to 91.8 vs. the previous 88.7 and well ahead of the average forecast of 89.5.


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| published: 18 Jul 2010 12:10:19


text: I discovered my daughter's head lice had returned a few weeks after we used some lice medicine. I still let her go swimming in a friend's salt water pool. When she came back the lice were gone. Then I washed her hair with dog shampoo and combed it with a nit comb. I haven't seen any lice or eggs for a year. (There were no lice at my house, so I didn't have to wash pillows and all that. She got the lice originally while staying with my ex.)


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April 19th, 2017
Wellness Wednesday 4/19/2017
Can you believe it is Wednesday already?
First of all I have two personal notes. Thanks to everyone who read my posts yesterday and came to my rescue. I am a better person because of people like you. Second note, I'M BACK. Love it or hate it, the world is going to get a daily dose of rainbows and sunshine!
So for Wellness Wednesday let's talk about sleep and hydration. For the month of April my awesome friend has been running a sleep and hydration challenge for our heath and wellness group.
Staying hydrated is the single most important thing you can do to stay healthy. There are many different mindsets and opinions as to how much to drink a day. I drink at least 2 liters a day. There is an easy guide. If your pee is clear, your good!
Now for sleep. Sure most health care professionals call for 8 hours as day. If you have a night job, deadlines, travel, or have babies, you know this does not happen. One thing I know is you cannot make up for last zzzz's!
As Summer and road trips approach sleep and hydration become more important. If you are taking a vacation and are driving a long distance, please rest as often as possible.
If you are working or having fun in the sun, keep the water close by. If you are having some adult beverages you will dehydrate faster than you think.
So far this month I have averaged over 6 hours a night of sleep. I feel better and am recovering quicker from my long runs.
Hydration has gotten better, but can always improve.
Have a wonderful Wednesday!
Leave a Reply.


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Zara blouse, Grandma's skirt, Wittner heels
Taking cues from the effortlessly chic French - the feminine silhouette and creamy, neutral colours. There's something about this combination of colours that I just can't get enough of. So simple, easy and put-together that I feel like I'm cheating.
Clutches look great (I'll admit that) but why are they so damn impractical? I can tolerate holding it in the first few minutes, but after about 20 I'm tempted to shove it down my shirt just so I don't have to carry it anymore. Definitely a hands-free kinda gal (read: lazy) when it comes to bags so I tend to stick to clutches with detachable straps that I can bring along wherever I go. Just incase.
Find me on Instagram, facebook, twitter + bloglovin'.
jysla kay


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Fireman Putting An American Flag On A Fire Truck Clipart Image
Surfdoggie's Review:
Clipart image of a fireman putting an American flag on a fire truck. This color clipart picture shows a fireman, reaching up to post a flag on the top of a red fire engine. It is a full-color clipart illustration, on a white background.
Please visit the link above to find out how you may use these images. You may need to pay for use of the images or abide by certain licensing restrictions.
9 11, 911, america, american, american flag, emergency, emergency services, engine, engines, fire, fire engine, fire engines, fire truck, fire trucks, firefighter, firefighters, firefighting, fireman, firemen, fires, flag, flags, hero, heroes, september 11, september 11th, truck, trucks, w t c, world trade center
A subsidiary of Vital Imagery Ltd.
(Clipart.com & iCLIPART.com & iPHOTOS.com & AnimationFactory.com)
61 Dunedin Drive, Brussels, Ontario N0G 1H0 Canada


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I recently attended a wedding that you coordinated. It was the most beautiful wedding I have attended. You achieved a perfect blend of classic, elegant and intimate. You selected the perfect sites and set up for each activity. Food and music were fabulous. The bride and groom expressed their personal touches. Love abounded! Of course, the happy couple was the source of making their guests feel so welcome and a part of their special day!
Colette R., Virgina
We had no idea what to expect when planning this wedding. You single handedly have been the most amazing person to work with. You have calmed our nerves, taken care of needs we didnt even know we had and have been an incredible resource. We so appreciate you and are so honored to have had your help and talents.
Megan & Jarrett C., Nevada
Thank you so much for everything you have done to help us get to this point. We are so grateful to have been able to work with you planning our weddng. Your quick communication and keen eye for all the details helped remove a lot of stress from the processs but more importantly, you were so friendly and welcoming that you actually made it fun for us! So thank you for all your efforts. We literally could not have done any of this without you!
Jess & Bret D., Illinois
Katie was a godsend! She saved my sanity with the stressful last few weeks of wedding planning and brought my vision to life like I hadn't even imagined! She was a dream to work with - very responsive, understanding what I needed and wanted, and made our wedding day run smoothly. And she made it all look so easy!
Katie is absolutely phenomenal!! She made our day absolutely seamless and went above and beyond. She even walked our dog during our reception. I would definitely recommend her over and over again.
My husband and I got married in South Lake Tahoe a month ago. About three weeks prior to our wedding, we hired Katie to be our Day of Coordinator. We are so lucky to have found her. She was amazing. From the moment I had my first conversation with Katie over the phone, I knew she was the one who I would want to be our day of coordinator. When I told her what we envisioned for our wedding, she knew exactly what we were going for. I was very confident based on her experience and our conversation that she would do a wonderful job.The week of the wedding we met up with some of our vendors and they all said Katie had reached out to them regarding the timeline and services to make sure everyone was on the same page. All the vendors spoke very highly of Katie and were looking forward to working with her the day of. Since this was a destination wedding, I had only spoken with Katie over the phone. It wasn't until the rehearsal that we finally met in person. She was on time, extremely friendly, and very professional.I honestly don't know what we would have done without Katie. On the day of our wedding, she paid such great attention to detail during the setup, was very hands on the entire day, and I appreciated that so very much rather than her just delegating everything. In our eyes the day couldn't have been more perfect and the room set up more beautifully thanks to Katie. If there was anything that went wrong, we didn't know about it, that's how amazing Katie is. She really understood our vision for our special day and made it come to life. I was able to focus on enjoying our special day rather than being stressed out.I highly recommend hiring Katie for your wedding coordination. She went above and beyond what we could have expected. After the wedding was over, even our Caterer and DJ both raved about Katie and said they would recommend her to their clients who are still looking for a wedding coordinator. You won't be disappointed if you hire Katie!
Copyright © 2019 Tahoe Wedding Planner - All Rights Reserved.


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Oh Kiehl's, where have you been all my life?
I have combination skin which often proves to be highly annoying. My skin is oily one minute and then dry the next. For the last two weeks, my cheeks have been on the dry side for a while so I was in desperate need of a moisture boost.
The Kiehl's store in Liverpool has been slowly calling me towards it for a while now. Somehow I ended up in the store the other week and found myself having a skin consultation with the lovely woman who worked there.
According to the results from the consultation, my cheeks were dehydrated as I suspected. My eyes fell on the Midnight Recovery Concentrate and after a chat with the lovely lady, I picked up this little goodie.
Kiehl's Midnight Recovery Concentrate is a serum that you use at night as it works during the night to hydrate the skin. With natural ingredients such Evening Primrose Oil, Omega-6 Fatty Acids and a blend of essential oils containing Lavender. You have a product which gives a boost of moisture, relaxes the skin and it does all of this while you sleep.
I absolutely love the packaging for this product. The deep blue bottle is stunning and it feels lovely to handle and it has made a very pretty addition to my nightstand. The product recommends two to three drops but I use about three to four drops on my face, which I start by applying it to my cheeks and working it into the rest of the face.
The product smells absolutely divine and relaxes me instantly. It definitely makes applying this product every night and absolute treat.
Now for the results on my skin? Well, my skin looks plump and moisturised every morning and my cheeks no longer feel as dehydrated as they did. All in all, I am ridiculously pleased with this product and I highly recommend it.
The product comes in at £36, which you could argue is a bit on the pricey side. However, for the results you receive from the product and the fact that you're only using a little amount each night, that price tag goes a long way.
Are you a fan of the Kiehl's products? Let me know in the comments!