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State Agency Databases
In every US State and the District of Columbia, agencies are creating databases of useful information - information on businesses, licensed professionals, plots of land, even dates of fish stocking. Some of this content is available on search engines, but much of it is part of the invisible web.
Since July 2007, librarians and other government information specialists have been working on identifying and annotating these databases in one place. We've chased across fifty state web sites so you don't have to! ALA RUSA named this site one of its Best Free Reference Web Sites of 2012!!
Information here changes from time to time. Check out our last seven days' or 14 days' worth of activity. Another parallel project of note is the State Blue Books and Encyclopedias project.
If you have questions about this project, please contact: Daniel Cornwall, SADATFS Project Coordinator
- Database definition for project purposes.
- SADATFS Presentations and News Items
- Statistics
State Agency Databases Across the Fifty States
SADATFS Volunteer Guide for prospective and current volunteers.
Click on a state name below to find a list of databases by agency. The individuals listed below have agreed to serve as a documents specialist for that particular state, periodically checking the page for broken links, looking for new databases and accepting changes from people not comfortable with editing wikis.
If you are a registered user and you don't see something on a list that should be, feel free to add it as long as the resource is meant to be available to the public and is produced by a government entity in the listed state.
- Alabama - Paula L. Webb, pwebb at southalabama DOT edu
- Alaska - Daniel Cornwall, e-mail
- Arizona - Lindsay O'Neill, e-mail
- Arkansas - April Sheppard, asheppard AT astate DOT edu, Arkansas State University
- California - Joel J. Rane, jrane AT cityofinglewood DOT org
- Colorado - Samantha Hager, email@example.com, Colorado State Library
- Connecticut - Janice Wilson, Wilsonj AT easternct DOT edu Eastern Connecticut State University
- Delaware - John A. Stevenson, varken AT udel DOT edu, University of Delaware Library
- District of Columbia - Susan Paterson, susan DOT paterson AT ubc DOT ca, University of British Columbia - Koerner Library, Vancouver B.C.
- Florida - Wilhelmina Randtke, firstname.lastname@example.com .
- Georgia - Chris Sharpe, csharpe AT kennesaw DOT edu
- Hawaii - Jenn Zuccaro, firstname.lastname@example.com
- Idaho - Beth Downing, downmary AT isu DOT edu
- Illinois - Blaine Redemer, bredemer AT ilsos DOT net
- Indiana - Stephanie Martin, martin21 AT illinois DOT edu
- Iowa - Julie A. Thomas, julie DOT thomas AT drake DOT edu, Drake University Law Library
- Kansas - Pam Crawford, email, Wheat Law Library, University of Kansas School of Law, Lawrence KS
- Kentucky - Glen McAnnich Glen DOT Mcaninch AT ky DOT gov
- Louisiana - Rita Franks, rfranks AT latech DOT edu
- Maine - Alex Burnett, e-mail
- Maryland - Siu Min Yu, siuy AT rice DOT edu
- Massachusetts - Ellen Frentzen emric AT bu DOT edu, Jennifer Robble, jekblaw AT bu DOT edu, Boston University Law Library
- Michigan - Michael McDonnell, Michael DOT McDonnell AT wmich DOT edu, Western Michigan University
- Minnesota - Paul J McDonough, University of Florida, George A Smathers Libraries, email@example.com
- Mississippi - Aimee Slater, Brandeis University, aslater at brandeis dot edu
- Missouri - Annie Moots, Annie dot Moots at sos dot mo dot gov.
- Montana - Susanne Caro, University of Montana, susanne.caro AT umontana DOT edu
- Nebraska - Mary Sauers, Nebraska Library Commission, mary DOT sauers AT nebraska DOT gov
- Nevada - Kathy Edwards
- New Hampshire Linda Johnson, U. of New Hampshire. email
- New Jersey - Stephanie Bartz, Rutgers University, sbartz AT rutgers DOT edu
- New Mexico - Susanne Caro, University of Montana, susanne.caro AT umontana DOT edu
- New York - Michael Tatonetti, Touro Law College, email@example.com
- North Carolina - Jennifer Davison, State Library of North Carolina, jennifer.davison at ncdcr.gov
- North Dakota - Susanne Caro, University of Montana, susanne.caro AT umontana DOT edu
- Ohio - Kirstin Krumsee, State Library of Ohio, kkrumsee AT library DOT ohio DOT gov
- Oklahoma - April Sheppard, asheppard AT astate DOT edu, Arkansas State University
- Oregon - Liz Paulus, lizp at wccls dot org
- Pennsylvania - Kathy Hale, State Library of PA, firstname.lastname@example.com
- Rhode Island - Stacy R. Williams, University of Southern California, srw207 AT gmail DOT com
- South Carolina - Ed Sperr, St. George's University, esperr AT sgu DOT edu
- South Dakota - Brenda Hemmelman, Government Documents Librarian, South Dakota State Library. brenda.hemmelman AT state.sd.us
- Tennessee - Julie Huskey, Tennessee State University, jhuskey AT tnstate DOT edu
- Texas - - Ann Ellis, Metadata Librarian, Stephen F. Austin State University Library. aellis AT sfasu DOT edu
- Utah - Flora Shrode, Government Documents Librarian, Utah State University, flora.shrode AT usu DOT edu
- Vermont - Paul J McDonough, University of Florida, George A Smathers Libraries, email@example.com
- Virginia - Louise Buckley, University of New Hampshire, lbuckley AT unh DOT edu
- Washington - Marilyn Von Seggern, Washington State University, firstname.lastname@example.com
- West Virginia - Jenn Zuccaro, West Virginia State University, firstname.lastname@example.com
- Wisconsin - Open for adoption.
- Wyoming - Karen Kitchens, Wyoming State Library, e-mail
Our project focuses on publicly searchable databases. If you are looking for underlying data, you might try the state data registry maintained at data.gov. It is far from comprehensive but interesting to look through.
Databases by Selected Subjects
One of our project goals is to assist in the preparation of subject-specific lists of state agency databases. Here are the ones we've compiled so far:
- Healthcare practitioners databases: States A-M States N-Z - A number of states maintain online directories of doctors and other health care professionals. Some contain disciplinary actions.
- History
- Biographical Databases - Databases that provide biographical sketches of authors, state officials, famous state residents, etc.
- Historical Media Databases - Databases that provide online access to photographs, video, or audio.
- Historical Newspaper and Magazine Indexes - Databases that index articles in older newspapers, journals and magazine that contain historical information. These databases will usually lead one to microfilmed items that may be obtainable through Interlibrary Loan.
- Museum Collection Databases - Catalogs of state museum holdings which often have historical notes. Museums listed here are either run by a state or by one of the state's political subdivisions
- Official Records Databases - vital records, (birth, death, etc), war pensions, etc.
- Prisoner Locater Tools - Find prisoners for a number of states, some information on released inmates available in some states.
Future Subject Lists - Below is a listing of topics people have expressed interest in seeing multi-state compilations on. Feel free to start one of these topics or start your own state-database related topic.
- Campaign Finance / Lobbyist Information
- Curriculum Guides and materials - Produced by many state education departments.
- Environmental Databases - Perhaps broken down by type (spills, tanks, habitat, etc)
- Road Conditions - Many states have databases that track road conditions and construction activities. Some come with webcams.
- School Directories - Many states produce extensive information on schools.
- Tourism databases - Some states have databases of tourist activity, top attractions, economic impact, etc.
If you have used our project to build a subject listing, we'd love to hear from you. Please e-mail Daniel Cornwall, our project coordinator.
Other Project Resources
- Four ways to help
- Locating state databases
- Not Databases and/or not government, but still useful
- State Blue Books
- Wiki Editing Help


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subset: commoncrawl


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A portion of the wall surrounding the Aiken County Historical Museum that was destroyed by an alleged drunken driver this week will have to be rebuilt, and officials do not yet have a cost estimate for the repairs.
Elliott Levy, executive director of the museum, said it is not known whether or not the driver, 19-year-old Lindsey Nicole Boyd, has insurance or if the County has insurance on the wall.
Boyd allegedly drove her Chevrolet Trailblazer through the wall at the intersection of Laurens Street and South Boundary Avenue about 12:20 a.m. on Wednesday, according to an Aiken Public Safety report.
Investigators determined Boyd was driving south on Laurens Street toward South Boundary Avenue, and while attempting to make a left turn onto South Boundaery, her vehicle traveled into the oncoming traffic lane on Laurens Street and then South Boundary, according to the report. The car traveled across South Boundary, exited the roadway and struck the wall.
"It's going to have to be rebuilt," Levy said, adding that a cost estimate for the repairs was not available. "We want to follow the same exact footprint that was there. The problem is, you repair that portion of the wall, you also have to repaint the whole wall, because otherwise it looks like a patch job."
A small house on the museum's property was built around 1860, and Banksia, the Winter Colony mansion that houses the museum, was built in the 1930s. Levy said the brick serpentine wall was built around the same time as the mansion.
"This kind of thing is taken out of my hands," he said. "Building and maintenance and the engineering department decide what will happen and who will do the work."
According to the report, Boyd and the other occupants in the vehicle had been drinking prior to the crash. Boyd was charged with DUI, no proof of insurance and minor in possession of alcohol.
Teddy Kulmala covers the crime beat for the Aiken Standard and has been with the newspaper since August 2012. He is a native of Williston and majored in communication studies at Clemson University.


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|Get the Book
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Fingerprinting Merit Badge Requirements
|1) Give a short history of fingerprinting. Tell the difference between civil and criminal identification.
2) Explain the difference between the automated fingerprint identification systems (AFIA) now used by some law enforcement agencies and the biometric fingerprint systems used to control access to places like buildings, airports, and computer rooms.
3) Do the following:
A) Name the surfaces of the body where friction or papillary ridges are found.
B) Name the two basic principles supporting the science of fingerprints and give a brief explanation of each principle.
C) Explain what it takes to positively identify a person using fingerprints.
4) Take a clear set of prints using ONE of the following methods:
A) Make both rolled and plain impressions. Make these on an 8-by-8-inch fingerprint identification card available from your local police department or counselor.
B) Using clear adhesive tape, a pencil, and plain paper, record your own fingerprints or those of another person.
5) Show your merit badge counselor you can identify the three basic types of fingerprint patterns and their subcategories. Using your own hand, identify the types of patterns you see.
Source: Boy Scout Requirements, 33215, revised 2004


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Difference between revisions of "Washington"
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*'''[http://reportcard.ospi.k12.wa.us/ Washington State Report Card]'''
*'''[http://reportcard.ospi.k12.wa.us/ Washington State Report Card]'''
Student demographics, data on teachers, economic information, and Washington Assessment of Student Learning (WASL) statistics for the state and school districts in Washington. The years 1996 - present are included.
Student demographics, data on teachers, economic information, and Washington Assessment of Student Learning (WASL) statistics for the state and school districts in Washington. The years 1996 - present are included.
Revision as of 15:22, 1 May 2013
Washington State Agency Databases
This is an annotated list of databases produced by Washington State agencies listed by producing agency. Marilyn Von Seggern is the documents specialist for this page. If you are a registered user of this wiki, feel free to fix broken links or add an annotated database. You can also send an e-mail with your suggestions. Last checked for broken links: June 12, 2012.
Return to State Agency Databases listing.
- 1 Accountancy, Board of
- 2 Agriculture, Department of
- 3 Archaeology and Historic Preservation, Department of
- 4 Attorney General, Office of the
- 5 Auditor's Office
- 6 Commerce, Department of
- 7 Corrections, Department of
- 8 Courts, Administrative Department of the
- 9 Ecology, Department of
- 10 Employment Security, Department of
- 11 Energy Office, Washington State
- 12 Financial Management, Department of
- 13 Health, Department of
- 14 Labor & Industries, Department of
- 15 Licensing, Department of
- 16 Parks and Recreation Commission
- 17 Public Disclosure Commission
- 18 Revenue, Department of
- 19 Secretary of State, Office of the
- 20 State Legislature
- 21 Superintendent of Public Instruction
Accountancy, Board of
Search for a CPA individual or firm licensed in the state of Washington.
Agriculture, Department of
Search for pesticide or structural pest inspectors licensed in the state of Washington.
Database of fertilizer products currently registered for distribution in Washington. Two major pieces of information in the database are the nutrient guarantees and the levels of nine heavy metals (arsenic, cadmium, cobalt, mercury, molybdenum, lead, nickel, selenium, and zinc) found in the product and for which the state has developed soil loading standards.
Archaeology and Historic Preservation, Department of
A searchable GIS map tool and database of over 1800 registered historical sites including images, a summary of the significance, and a link to the nomination document. A search may be initiated via map or by text query for historic name, address, city, county, architectural style, built date, historic use, architect, and listing status. Information on archaeological sites is limited to prevent vandalism.
Attorney General, Office of the
Subject and keyword access to the full text of Washington State Attorney General opinions from 1949 to present. A list by date and by topic is also provided.
Auditor's Office
Search audit reports for all state and local government agencies from 1997 to present. Report title, findings, or full-text can be searched and limited to state government, local government, performance audits, hotline, fraud or whistleblower report types.
Commerce, Department of
Search by bond issuer name, user name, and date range for bonds issues in Washington State since 2000. Many Official Statements and Bond Covenants for bonds issued since 2008 can be viewed and downloaded.
Corrections, Department of
Searchable by name or state id number. Records include name, state id number and holding facility.
Courts, Administrative Department of the
A case management system for appellate, superior, limited jurisdiction, and juvenile courts, the Judicial Information System connects courts and partner criminal justice agencies. The public can access display-only Judicial Information System (JIS) court information through a web-based service called JIS-Link. JIS-Link is a fee-based subscription service requiring registration .
Ecology, Department of
Beginning in August 2012, manufacturers of children's products must report to Dept. of Ecology if their products contain toxic chemicals such as lead, cadmium and phthalates. The Reporting List of Chemicals of High Concern to Children can be searched by chemical, company, or product.
A searchable inventory of sites currently being investigated, cleaned up, or that have already completed the cleanup process. Sites can be searched by ID number, name, and location (address, city, county or zip code).
Department of Ecology's main database for environmental monitoring data, containing records on physical, chemical, and biological analyses and measurements. Supplementary information about the data (metadata) is also stored, including information about environmental studies, monitoring locations, and data quality.
Provided by the Hazardous Wastes and Toxic Reduction Program of the DOE, the database contains company, product, and waste information in addition to standards, definitions, and soil amendments.
A geographical presentation of air quality at locations in Washington State through WAQA, the Washington Air Quality Advisory system. The pollutants included in WAQA are ground-level ozone, fine particle pollution (PM2.5), carbon monoxide, sulfur dioxide, and nitrogen dioxide.
Information by regions of the state about the Total Maximum Daily Load (TMDL) or Water Quality Improvement Project process that was established by the Clean Water Act (CWA). This database lists bodies of water, watershed area, and existing Water Quality Improvement Reports that address water pollutants.
Access to water rights information on land parcels anywhere in the state. The Statewide Water Resources Webmap provides information on over 230,000 active water right and claim records in the Water Resources Program database, many that have been in existence since the late 1800s. Search by document/record number or by the name of the person to whom the water right was issued.
Finished well reports describing location, ownership, construction details and lithology. Search by text or map locations.
Employment Security, Department of
Online employment services for the state.
Energy Office, Washington State
A database of federal, state, and local renewable energy and energy efficiency incentives and policies. Search by incentive type, technology type, implementing sector, and eligible sector. Funded by U.S. Department of Energy's Office of Energy Efficiency and Renewable Energy.
Financial Management, Department of
An effort to make state revenue and expenditure data as open, transparent, and publicly accessible as is feasible with the goal of making government more accountable. Access to expenditures, revenues, workloads, caseloads, performance measures, and performance audits as well as current and historical budget data and accounting data (some sections searchable by parameter and some provide reports). Collaboration between Office of the Legislative Evaluation and Accountability Program (LEAP) Committee and the Office of Financial Management.
A searchable data source providing names, job titles, and total annual earnings of all state employees.
Health, Department of
A credential search system for health care provider, health facility, hotels/motels, and migrant farmworker housing. The search is by credential number or name.
Incidence of cancer and mortality data available by site and region from 1993 to present.
Labor & Industries, Department of
A database of contractors and tradespeople who are licensed in the state and have met other legal requirements (e.g., maintain surety bond, carry liability insurance) for operation.
Licensing, Department of
A search for business and professional licenses issued by the Dept. of Licensing or the Business Licensing Service (Dept. of Revenue). Searchable fields include name, location, and type and number of license. Determines if individuals or businesses have a valid license and date of expiration.
User-created reports on vehicle and vessel licensing statistics by month or year.
Parks and Recreation Commission
Access to state park information through an alphabetic list of state parks with links to web pages about the park or a search by park type, activities, environment, camping, services, or wildlife. Also provides a clickable map with state park locations.
Allows online reservations for cabins, yurts, campsites, and other facilities in more than 60 Washington state parks with a search for available dates and sites.
Public Disclosure Commission
Access to reports filed with the Public Disclosure Commission since 1996. Reports are categorized by filer, either candidates, political committees, statewide ballot initiatives, party committees, or caucus committees. Amounts of contributions, expenditures, and details are listed. Another section of the website provides reports filed with the PDC.
Revenue, Department of
Publicly-available information about businesses registered in Washington.
Secretary of State, Office of the
Access to records on business-related entities in the state.
State and local archival records search. First check the FAQs for searching historical records.
The Voter Registration Database is available by CD-ROM subscription only and can be used for political but not commercial purposes.
Organizations that fundraise for charitable purposes in Washington are required to register with the Secretary of State's Charities Program. The Charities database allows the public quick access to information from registration applications including purpose, federal tax status, and budget.
Search the state library catalog for state and federal documents, as well as materials on Washington state government, history, culture, and genealogy. The state library website also has access points to the Washington Newspapers database, historical collections, and Find-It! Washington.
A searchable database of more than 160 scanned Washington history publications in 14 subject categories such as geography, territorial and state government, exploration and early travel, and women's stories.
Scanned content of 25 newspapers in the state from the second half of the nineteenth century.
A biographical database of Washington elected officials and activists. Entries include basic biographical information with a photo and links to other online information. The database covers the offices of governor, lieutenant governor, secretary of state, treasurer, and representatives of the U.S. House and Senate and will continue to be expanded.
State Legislature
Search by bill number or keyword for the past 3 years. For bills back to 1991 link to Detailed Legislative Reports, then change the biennium in an individual report or log in to change the default biennium.
A search that includes the Revised Code of Washington, Washington Administrative Code, Washington State Register, State Constitution, and bills back to 1985.
Superintendent of Public Instruction
Classroom materials aligned with grade level expectations to support curriculum development, instructional practices, and assessment of student learning.
Student demographics, data on teachers, economic information, and Washington Assessment of Student Learning (WASL) statistics for the state and school districts in Washington. The years 1996 - present are included.
Access quick facts and data tables by district and school. Includes finance reports, staff reports, and data files on assessment, student nutrition, transportation, facilities, and basic student information.


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Meeting room prices shown are per person, per hour. Office, co-working and virtual office prices shown are per person, per day. All prices shown are the minimum price, based on a 24 month contract or lowest rates available.
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Wickes Melamine White Shelf - 18 x 230 x 900mm
Product details
- Type: Shelf Boards
- Depth: 230 mm
- Thickness: 18 mm
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Returns & Refunds
If you want to return your Wickes product for an exchange or refund, you can do so at any time up to 30 days after receiving it.
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In the unlikely event that a delivered product (including made-to-measure items) is faulty or damaged, we will exchange it or provide you with a full refund (including delivery charges), as long as we are notified of the product's fault within 30 days of it being delivered to you.
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You can return Wickes products you do not require for a refund.
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Made-to-measure products
Made-to-measure products may NOT be returned unless they are deemed to be faulty or have been damaged in transit.


text:
Latest update: 8-Aug-2011. Database version: 1257 8-Aug-2011.
Universalis on Palm OS
Note to Palm Pre users: see the next section for some suggestions for using Universalis with the Palm Pre.
Universalis is no longer supported on Palm OS. The final version is dated 8 August 2011 and it is available for download free of charge. No registration code is required.
New features will not be added, no bugs will be corrected, and any remaining misprints will not be corrected. No bugs have been reported for years.
No Internet connection needed.
No time limits: view any date.
Formatted for best appearance on your device.
Type size easily changed to suit your needs.
Full liturgical calendar including many local calendars.
"About Today" pages for every saint and feast.
Liturgy of the Hours: Psalms, prayers and readings from Morning Prayer, the three daytime Hours (Terce, Sext and None), Evening Prayer, Night Prayer and the Office of Readings.
Translations: The readings are from the Jerusalem Bible. For the psalms, you have a choice between our own translation (as seen in Catholic Calendar and on the Web) and the Grail version, which is used in most of the English-speaking world.
Readings at Mass: First Reading, Responsorial Psalm, Second Reading, and Gospel.
Translations: You have a choice between the Jerusalem Bible readings with the Grail psalms (used in most of the English-speaking world) and the New American Bible readings and psalms (used in the USA).
You need a computer running Palm OS version 3.5 upwards. Most computers manufactured after early 2000 use a suitable version of Palm OS.
You need 5MB of free memory on your computer.
Universalis works with expansion memory cards (see below).
Palm Pre
The Palm Pre is not a Palm OS device and therefore won't run this download directly.
Palm do not allow third-party applications in standard programming languages to run in the Palm Pre's "WebOS", only what they call "web apps" — which Universalis isn't.
You can buy a product called MotionApps Classic, which allows you to run Palm OS programs on your Palm Pre. Some of our users have tried this and tell us that it works for them. We haven't tested it ourselves, and we can't support it - in the sense that if it works for you, that's good; but if it doesn't work, all we can give you is our sympathy. Since the Universalis download for Palm has a 1-month free trial period and MotionApps Classic has a 7-day free trial period, you should be able to try everything out before committing yourself to anything.
Alternatively, if you have an e-book reader on your Palm Pre, you can use the Universalis program for Windows or Mac to create Universalis e-books for use on your Palm Pre.
Download the following file:
Your browser may let you choose between opening the file and saving it. We usually prefer to save our downloaded files and open them separately later: if you do this, remember which folder (directory) your browser has saved the file into so that you can find it afterwards!
Windows XP and Vista
If you have Windows XP or Vista, you can install Universalis on your Palm OS computer as follows:
- Open
univpalm.zipby double-clicking on it.
- A folder will open and you will see two files,
- Double-click on each of these files in turn. When you double-click, the Palm Install Tool window will open, and it will show that the file has been added to the list of files that will be installed on the next HotSync operation.
- Perform a HotSync. The total size of the Universalis files is about 5MB, so the HotSync that installs Universalis will be slow. On a Palm Vx it takes more than 5 minutes; more modern Palms that use USB for synchronization will be faster.
Once the installation has been completed, you can delete
Filenames: If your copy of Windows is set up to hide filetypes
from you,
universalis.prc and
may appear as simply
Access denied: If you get an "Access denied"
message when double-clicking on the files in step 3, this is because your
system is preventing you from opening
.prc or
files. You may have anti-virus software that is trying to "protect"
you from what you want to do. In that case, use the method shown for "Other
operating systems":
Other operating systems (including Mac OS)
- Open the downloaded file
univpalm.zip. Recent versions of Mac OS and Windows can open Zip files directly if you double-click on them; otherwise you need to download a suitable utility.
- Extract
univpalm.zipand put them somewhere obvious, such as the desktop. Normally, the easiest way of doing this is to highlight them inside
univpalm.zip, copy them to the clipboard, go to the desktop, and paste; but simply highlighting them and dragging them to the desktop may work equally well.
- Open the Palm Install Tool. In Windows, the command is usually something like Start > Palm Desktop > Install Tool.
- The Palm Install Tool has a button marked "Add". Press this
button, and in the "Open File" window that appears, navigate
to the desktop and open
universalis.prc. You should then find that
universalis.prchas been added to the Install Tool's list of files that are going to be installed.
- Repeat the process for
- Perform a HotSync.
Once the installation has been completed, you can delete
and also the copies of
universalis.prc and
that you have put onto your desktop.
Universalis on expansion memory cards
Universalis works on expansion memory cards (SD cards, Memory Stick).
Universalis comes as two files: the program
which is small, and the data file
univ.pdb, which is large.
You have two choices:
- You can place both
univ.pdbon the memory card, and run Universalis from there. Your computer will copy
universalis.prctemporarily to main memory before running it, but since this file is small it will not cause much of a delay.
- For more advanced users - you can leave
universalis.prcin main memory, for speed, and move
univ.pdbto the memory card. In this case, you must copy
universalis.prcto a particular location: on the versions of PalmOS we have tested, the name of the directory is
/Palm/Launcher. On some computers this directory will not already exist and you will have to create it.
Sometimes the Install Tool will allow you to install programs directly
on your SD card. Otherwise, there will be an application available for copying
files between main memory and the memory card. Its name varies from one
PalmOS computer to another. For example, on the Sony Clié it
is called
Clié Files.
See the separate instructions.


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Frog: a minimalist and lightweight chair for a summer look. For those who want a warmer setting, Frog is available in the padded version. Designed with a tubular steel frame painted with epoxy powders or chromed, the outdoor use version is in AISI 316 stainless steel with satin finish. The weave is available in the following materials: trim in natural and coloured rawhide (black, brown), hemp cord, profile in transparent and coloured PVC. The padded armchair has seat and back in polyurethane foam and acrylic fibre cover, with felt, leather or fabric upholstery. The covers of the fabric version are fully removable.
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|Padded Armchair 80w x 90d x 72h cm seat height 40 cm
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Depending on your location, delivery will be within five (5) to ten (10) business days for items that are "In stock". Delivery to remote areas may take longer but our aim is to deliver your order as quickly as possible.
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France's closed door policy (part 2)
Issued on: Modified:
In the run-up to France's presidential election, have tighter immigration quotas gone too far? François Picard's panel explains how foreign graduate students have been singled out for deportation.
- Johanna BUSBY. American Student at Sciences Po Paris; member of the 'Collectif du 31 mai';
- Jonathan CHALOFF. Policy analyst, International Migration Division, OECD;
- Charles GIVADINOVITCH. National secretary, UMP;
- Craig COPETAS. Senior writer, Bloomberg News.


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Two weeks ago it was Canadian Thanksgiving; American Thanksgiving is still to come. When I once explained to a young American child that Canadians celebrate Thanksgiving in October, she looked at me in bewilderment and asked, "When do they celebrate Christmas?"
For those lucky enough to be invited to share in the bounty of their harvest table, here are a few etiquette tips to help you enjoy the day. Of course, you will recognise these as your basic dinner party dictums tweaked for this festive occasion.
It's a good idea to ask about dress code. Thanksgiving is not a black tie affair and is often relaxed and casual. But there is a festive air to the occasion and trousers and a sweater or a sport shirt and blazer may be the order of the day. "Casual" never means jeans. Be assured that your hosts will have gone to a lot of trouble to prepare a special dinner and an invitation to share the day is an honour. Make an effort! A quick call to your host is good idea.
While you're making that call to your host, ask what you can bring. You might be surprised to receive very specific instructions for this particular event but unless pre-arranged, do not bake a pie or food item as this may never make it to the table. Standard host or hostess gifts are appropriate – wine, arranged flowers (sent ahead of time – you're a pro), a decorative candle, chocolates or candy are all appropriate.
This is not an occasion to be fashionably late. Dinner will be the focus of the day and a day to arrive promptly at the stated time.
At its heart, Thanksgiving is a time for family so expect to greet your host's parents or other senior relatives. Remember your protocol basics at a social event, the senior lady outranks everybody and appropriate deference is due.
As always, follow your hostess's lead. When she asks everyone to move to the dining room, feel free to lead the way, perhaps escorting a senior relative. And when seated, be aware that there will undoubtedly be grace so resist the temptation to begin. Have a grace at the ready should the honour unexpectedly fall to you, or have an appropriate toast to your hosts but only after your host has proposed the first toast.
There will usually be just enough food to feed exactly twice as many people as are at the table and this often means that plates and dishes are passed. It is not your job to enforce the traffic patterns but if you try to keep things passing to the left, it will simplify things. Be aware that many dishes may be old family recipes and favourites that make an appearance only once a year and it is a good idea to try some of everything. Even if it's got tiny marshmallows in it. (Especially if it's got tiny marshmallows in it.)
On this happy, festive occasion, keep the conversation entirely above board – family, holiday plans, what books others are reading, the food and table decorations. This is absolutely not an occasion to discuss politics or the economy.
Stay alert to your hostess's cue for the end of the meal and when she suggests that everyone move to the next room for coffee, again, feel free to be amongst the first, and again, offering to assist any who need it. Never, ever stack dishes at the table thinking you are assisting your hostess. (Unless, of course, she asks you to.)
There's one more cue to be on the alert for, and that when it's time to go home. The focus of this day is the dinner and you are not expected to settle back for the evening. Comments such as "What a lovely day it's been, I'm so glad you could join us" are your cue to be gathering your wits and taking your leave.
Finally, within 24 hours, write your thank you note. Considering the trouble and expense your hosts have taken to entertain you, a telephone call or an email just won't do. The thank you letter lets your hostess know how much you appreciated the day and is a reminder that she can re-read and share. A telephone call is over in a few minutes, and an email deleted even faster. I could go on about thank-you letters, but that's a whole other blog.
Happy Thanksgiving!
John Robertson
Tutor, The English Manner


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28 Day Weight Loss Challenge Side Effects
for beginners
To fight the flab around your belly, you need to understand what you're up against. Read on to find out about the different types of fat, the causes and, most importantly, how to lose it.
We all know that eating too much and moving too little is the foundation upon which flab is built. But there's more to the belly fat equation than 'calories in and calories out'. Certain stressors, for example, will see you scaling your belt notches with very little effort. Here's what you should look out for. 1 Your ultimate goal is to hike up your metabolism, and the intensity of your workout, the fundamentals of your diet, how much muscle you have, how well you manage stress, and your quality of sleep all play a part in this. 2
Limit foods high in refined carbohydrates and refined sugar (white bread, white pasta, white rice), and replace them with high fibre 'complex carbs' – think: whole grains, brown rice, sweet potato, oats, beans and pulses. Fill your boots with as many vegetables as possible – they're low calorie, high in micronutrients, and the fibre in them will keep you full. 3
Intermittent fasting might provide huge benefits if it is done right, including loss of excess weight, reversal of type 2 diabetes and many other things. 4 Plus, it can save you time and money.
The goal of this beginner's guide is to provide everything you need to know about intermittent fasting, in order to get started.
One of the most common causes is simply eating too much. But this can be done without realising – since it's also about how many calories we burn. In order to maintain a healthy weight, we need to burn as many calories as we eat. However, if you're mostly sedentary, burning those calories can be a struggle.
"Developing strength and muscle can help you with your weight loss," Dr Aishah said. "The more muscle you have, the more calories you will burn at rest over time."
28 Day Weight Loss Challenge Side Effects: This drink could help you burn belly fat quickly
Green tea has been drunk for centuries for its health benefits, but only recently have its weight-loss benefits been highlighted. Studies have shown that flavonoids and caffeine in green tea can speed up the metabolism, allowing the body to break down and process fat faster. Although it contains a small amount of caffeine, it is loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning. Many studies show that green tea (either as a beverage or a green tea extract supplement) can help you lose weight. One study showed that those who consumed green tea and caffeine lost an average of 2.9 pounds during a 12-week period, while sticking to their regular diet. Another study suggested the increase in calorie output was equal to about 100 calories over a 24-hour period.Strength training for the whole body may help you lose abdominal fat. In fact, it might be one of the more effective methods. In one study, researchers followed a group of women who lifted weights three times a week for 16 weeks. At the end of that time, the women significantly decreased abdominal fat (along with overall body fat) and increased strength and muscle as well. If you aren't lifting weights now, there's no better time to start. Follow a simple total-body program two to three times a week to put yourself on the right track to a leaner midsection. Start with a beginner strength workout, work your way up to an intermediate program, and possibly even advanced supersets as you progress further. Consider the first six weeks of strength training the time when you adjust to your new exercise regimen. That includes everything from learning how to maintain proper form to conditioning your muscles.
If you're trying to get rid of belly fat, you make think that more intense and explosive moments will burn more fat, and you aren't necessarily wrong. Jumping rope, for example, is more dynamic and will elevate your heart rate but jumping rope won't directly get rid of belly fat.
Don't forget that your nutrition also affects your body composition. There isn't a universal prescription for weight loss, building muscle, or nutrition, which is why we recommend speaking with experts such as personal trainers and registered dietitians to develop a plan specific to your goals and needs.
Exercise and diet can help you get rid of belly fat and body fat, in general, but you may be wondering what the best exercise to get rid of belly fat.
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28 Day Weight Loss Challenge Side Effects
28 Day Weight Loss Challenge Side Effects : Here are three things you might be doing wrong
As if this were not bad enough, fat cells in deep your abdomen – also known as "visceral fat" – are reluctant to let go of their energy-stash. To find the extra energy needed to fuel a small energy deficit, or a standard gym session, your body will look to other reserves first, like your glutes. Fortunately though, recent breakthroughs in medical and sports science have shown that it is possible to throw this gradient into reverse: you can lose belly fat, and you can lose it fast.
It is important to realize that this is normal and humans have evolved to fast for shorter time periods – hours or days – without detrimental health consequences. 9 Body fat is merely food energy that has been stored away. If you don't eat, your body will simply "eat" its own fat for energy.
Conventional diet and training regimes don't help you to lose belly fat. And let's face it: surrounded by junk food, dosed with snacks and working in sedentary jobs, we live in an environment that piles it on. And yet more and more people are discovering that with the right lifestyle changes, they can burn it off. And most amazing? It's not as hard as you think.
So – limit your intake of any food or drink containing more that 5 per cent sugar to no more than twice a week. This includes sweet fruits like mango and pineapple, and sugary smoothies and juices. Likewise, replace processed carbs like white bread, chips and pasta with slow-release energy sources, such as brown rice or quinoa.
Insulin rises when we eat, helping to store the excess energy in two separate ways. Carbohydrates are broken down into individual glucose (sugar) units, which can be linked into long chains to form glycogen, which is then stored in the liver or muscle.
There is, however, very limited storage space for carbohydrates; and once that is reached, the liver starts to turn the excess glucose into fat. This process is called de-novo lipogenesis (meaning literally "making new fat").10
Women of a healthy weight with the highest risk of stroke or heart disease had the most belly fat and the least hip and thigh fat, the European Heart Journal research found. The scientists said "apple-shaped" women should try to lose belly fat and become more "pear-shaped". More research is needed to find out why the link exists, a heart charity said.
Scientists already know that the kind of fat stored around abdominal organs, called visceral fat, increases the risk of metabolic problems like type 2 diabetes and cardiovascular disease.
Glycogen is the most easily accessible energy source. It is broken down into glucose molecules to provide energy for the body's other cells. This can provide enough energy to power much of the body's needs for 24-36 hours. After that, the body will primarily be breaking down fat for energy.
Eating a healthy, balanced diet will help you lose weight as well as have positive effects on your overall health. Eat plenty of fibre-rich fruits and veggies, lean proteins, whole grains, and complex carbohydrates. Some studies found that consuming fibre-rich foods, especially viscous fibre, can increase satiety and aid in long term weight management. Avoid foods high in refined carbs, sugar, trans fats, which can cause bloating and make you gain weight, especially belly fat. Limit your intake of alcohol, which has been linked to abdominal obesity. Drink plenty of water to keep your body well-hydrated and appetite in check.
For anybody trying to shed a few extra kilos fast, including a good amount of exercise in their daily routine is a must. It is claimed that undertaking both aerobic exercise and strength training can help people combat belly fat. Combining both cardiovascular and high-intensity training alongside weights and resistance training can help you yield optimal results. While any form of exercise can benefit your mind and body in numerous ways, research suggests that developing a weight lifting routine can help keep your metabolism in tip-top shape, which is essential when trying to lose weight.
If you find it difficult to reduce belly fat, then one of the reasons may be that you have chosen the wrong weight loss method for your stomach. There are 5 types of abdominal obesity caused by different reasons, and each of them requires a certain diet and exercise. So it's important to determine your belly type and plan your weight loss according to this.
Our bodies need numerous elements, vitamins, carbohydrates, and even fats. If you exclude some of these beneficial components, then your diet may cause more harm than bring benefits. Eating only vegetables and fruits, as well as fast food and a large amount of sugar and salt makes it difficult to lose weight. Therefore, it's important to track your diet and take into account that it should contain magnesium, vitamins, healthy fats, and other elements.
Visceral fat has been linked with diabetes, elevated cholesterol, heart disease, and fatty liver disease, and the likelihood of developing it increases with both weight gain and age, research shows. While lifestyle factors like poor diet and lack of exercise are factors, genetics and hormones play a larger role in how belly fat snowballs. Metabolisms slow as people age and they generally become less active. Testosterone, estrogen, progesterone, and other thyroid hormones decline naturally, doubling down on the potential for visceral fat.
That may seem like a lot of little things to juggle over fat that can't be seen but, given the health risks, it's an important problem to address. It's not going to be easy, but that's what your youth was for. "Belly fat is the hardest to get rid of. However, one must realize that obesity is a chronic illness as many other illnesses are like diabetes and high blood pressure, so the treatment is chronic and there will be cyclic gains and losses," Besser says.
28 Day Weight Loss Challenge Side Effects benefits
Identify It: Visceral fat cannot be identified by simply looking at a person's body, but through CT scans. Intermittent fasting's most obvious benefit is weight loss.
Stress is bad for the whole body and for weight in particular. It influences your diet and emotional and physical condition during workouts along with their quality. In addition, high levels of the stress hormone (cortisol) promote fat formation. Use any opportunity to reduce stress: try to relax more, do not work above the norm, take up a hobby or hang out with friends. When you feel relaxed, you have more motivation for new success at reducing belly fat.
"What we're really pointing to with the apple versus pear," Hairston says, "is that, if you have more abdominal fat, it's probably an indicator that you have more visceral fat.""If you could only afford the time to do one of these things," Shively says, "exercise probably has the most immediate benefits, because it gets at both obesity and stress."
Visceral fat in the midsection accounts for many belly fat issues, and it's extremely dangerous. Visceral fat is a deeper belly fat, stored further under the skin and actually wraps itself around vital organs including the kidneys and liver.
If you want to know how to get flat stomach, there are some foods you should be avoiding.
28 Day Weight Loss Challenge Side Effects: Avoid Foods That Cause Belly Fat
More intermittent fasting results
How to Lose Belly Fat Fast
What Is Belly Fat and Is It Dangerous?
Visceral fat, commonly known as belly fat, is the layer of fat below the muscles of your abdomen. Due to its crucial location surrounding many of your vital organs, belly fat supplies a constant source of energy but also exposes the body to harmful toxins and hormones. When you have too many fat cells or your fat cells get too large, they can overproduce toxins that increase your risk for chronic inflammation, diabetes, heart disease and cancer. This is why belly fat can be more dangerous than subcutaneous fat—or the outer layer of fat that you can pinch with your fingers. That said, the reason you're having trouble buttoning your pants may not be visceral fat: what we're calling "belly fat" these days could be bloating or water retention rather than a fat buildup. Read on for steps you can take to beat the bulge.
Focus on Fiber
Fiber is a type of carbohydrate that your body can't digest, and it helps regulate the body's use of sugar as it slowly passes through your digestive system. Increasing your daily fiber intake can result in greater satisfaction after meals, less blood-sugar spiking and crashing, and subsequent reductions in the amount of calories eaten for the rest of the day. When trying to trim belly fat, aim to get at least 25 grams of fiber in your diet each day. Foods that are rich in fiber include pulses, like lentils and beans; apples and pears, with the skin; nuts and seeds; and cruciferous vegetables like broccoli and Brussels sprouts. Try this recipe for Tabbouleh with Chickpeas for a fiber-packed side dish or a one-dish dinner!
Toning your abs when trying to lose belly fat is crucial as well. To make a traditional plank routine more challenging, add in side planks. Roll onto your left forearm and stack your right foot on top of your left. Hold this position for 60 seconds, then switch sides. Having only two points of contact rather than four works your core harder and challenges your obliques as well.
Accept that your behaviors will adjust
A big part of weight loss is simply being aware of the decisions you're making. For example, when out at happy hour with friends, you may lose track of how much you're eating or drinking. But if you take a split second to step back and become aware of that fact, you're more able to course correct. "The awareness and then planning for what else I can be doing, that might give me the same benefit of eating comfort foods," says Gagliardi.
Learn more about shorter fasts
Eat more fiberFoods that are high in refined carbs and sugar don't actually tame your hunger, so you end up reaching for more. Instead, eat more fibrous foods like whole grain breads, oats, vegetables, fruits, beans, legumes, and chia seeds. "They fill you up more," says Dr. Cheskin, as fiber helps slow your digestion. A 2015 study from the Annals of Internal Medicine showed that for those who have a hard time following a strict diet, simplifying the weight loss approach by just increasing fiber intake can still lead to weight loss. Women should aim for at least 25 grams of fiber per day (based on a 2,000-calorie) diet, according to the most recent U.S. Dietary Guidelines. Start with our high-fiber diet plan.
Begin strength training
It's important to do full-body strength training if you want to lose belly fat—especially if you're trying to keep it off for the long haul. "Strength training should be a part of just about everybody's exercise plan," says Dr. Cheskin. That's because strength training helps you build muscle, which will replace body fat. And because muscle is metabolically active, you'll continue to burn calories after working out, thereby, reducing overall body fat. Bonus: When your metabolic rate becomes faster due to muscle growth, you'll have a little more wiggle room in your diet if that's something you struggle with, says Dr. Cheskin.
Okay, now you can do some crunches
Ther are tons of different ab workouts you can do right in your home. Once you're comfortable in an ab routine, work your way up to more complex ab exercises, like side-to-side med ball slams and weighted Russian twists, says DiVecchio.
Prioritize quality sleep
Sleep is huge when it comes to your weight loss success—and that's both if you sleep too much or too little. "Sleeping too much is probably not great for you healthwise," says Dr. Cheskin. "But sleeping too little is worse." Case in point: One 2017 review and meta-analysis from the UK found that people who slept 5.5 hours or less per night ate an extra 385 calories the day after compared to those who snoozed for at least 7 to 12 hours. On top of that, they preferred to munch on fatty foods full of empty calories, like chips.
Cook more often
Spending more time in the kitchen can help you shed belly fat, as long as you're cooking with the right foods, according to one 2017 study. After analyzing data from more than 11,000 men and women, UK researchers found that people who ate more than five homemade meals per week were 28 percent less likely to have a high body mass index, and 24 percent less likely to carry too much body fat than those whole only downed three meals at home. The researchers explain that people who cook their own meals may simply have other good-for-you habits, like exercising more. However, they also concluded that home cooks ate more fruits and vegetables (along with a wider variety of foods), have healthier methods of prepping their food, and splurge less on foods high in calories and sugar. Consider any of the healthy eating books below to get started.
I discourage people from fasting for more than 14 days due to high risk of refeeding syndrome, a dangerous shift in fluids and minerals that can occur when food is re-introduced after a long fast.
28 Day Weight Loss Challenge Side Effects FAQ
Start simple
Typically there are many things you may need to improve to lose belly fat. But start by focusing on changing or improving just one thing. Then, once you conquer that first objective, you can move on to the next thing, and so on.One good place to begin improving your food choices is to eliminate sugary drinks — and not just soda, but juices. Sugar increases belly fat and fiber reduces belly fat; thus when you're juicing fruits, you're removing the fiber, leaving pure sugar. So one quick fix, a very concrete fix, would be eliminating sugary drinks.:
Go Mediterranean
The popular "flat belly diets"embrace much of the wisdom found in eating a Mediterranean diet, which helps everything from brain health to hearth health. The basic premise for both diets is eat foods rich in monosaturated fatty acids (MUFA) that may help reduce your belly fat storage. MUFA-rich foods include olive oil, nuts and seeds, avocodos, and fish. Eating yogurt regularly has also been found to be helpful in reducing belly fat.
Commit to a physical lifestyle?
In a way, moderate-intensity physical activity is that "magic pill" a lot of people are looking for, because the health benefits go beyond keeping your waistline trim: Not only can it reduce your risk of cancer, stroke, diabetes and heart attacks, but studies have shown that physical activity can significantly improve the moods of patients with major depressive disorders.
Overtraining, though, can be problematic when it comes to fighting belly fat because it can lead to coristol overproduction. Excess amounts of this stress hormone has been found to be associated with belly fat.
KHere's something else most people probably don't know: Fidgeting is good for you. It's considered a nonexercise physical activity, and it's an important way to burn energy. You get more health benefits if, in addition to exercising, you are a more fidgety, more active person the rest of the day. This means gesturing while you're talking, tapping your foot, just moving around.
Don't rely on sit-ups to give you a six-pack
Unfortunately, sit-ups and crunches can't eliminate visceral fat directly. You can't reduce fat from specific parts of your body by exercising that body part; our bodies simply don't work that way.
Play detective.
Keep a food and habits diary for seven to 10 days: Write down everything you eat and drink — that means every taste, bite and sip! — along with what you were doing when you ate, what your mood was like and how much physical activity was part of your day.
Change up your exercise?
"If you stick to the same workout, your muscles become very efficient at performing it," Deniz-Venturi says. "Eventually, you'll burn fewer calories." So vary your routine every few weeks. For instance, try swapping out your daily walk for the same amount of time spent swimming or biking. Or add intervals to your walk: Walk at your normal exercise pace for three minutes, then push yourself to increase the pace for three minutes. Repeat for 30 minutes or more of walking. Everyone's body is different, she adds, so it might take a bit of exploration to find the best way for you to challenge different muscle groups. "The best way to do that is to get input from somebody who's qualified to help, like a certified personal trainer. And always follow guidelines for exercising safely." Taking car
Get stronger to get leaner?
Work out with weights or resistance bands at least twice a week to build muscle. Because muscle tissue burns more calories than fat tissue does, adding muscle is another way to boost your metabolism. In a Tufts University study, subjects who strength-trained three times a week for three months added 3.1 pounds of muscle, lost four pounds of fat and increased their resting metabolic rates by almost seven percent.
It would be a long stretch of the imagination to think that our bodies store energy so carefully in the form of glycogen and fat only to burn muscle when it is needed.
In my experience with over 1,000 patients on various intermittent fasting regimens, exactly zero have complained that they have noticed significant muscle loss.46 Learn more
How Intensely — You'll Need to Run to Start Losing Belly Fat?
While any form of exercise can help you burn calories and lose weight — including shedding stubborn belly fat — there's nothing simpler than running. After all, you don't need a gym membership to lace up your sneakers and head outside, nor do you have to worry about working out on someone else's schedule. But if you want to see results, you'll need to be disciplined. Steven McDaniels, an NASM-certified personal trainer and director of fitness and recreation at Beacon College in Leesburg, Florida, recommends working your way up to 30 to 60 minutes of moderate-intensity activity five days a week. From there, you can kick up the intensity, which will help you burn more calories. "For a beginner, this may mean you start out by briskly walking, to jogging, and then running," Steven told POPSUGAR. Once you're comfortable running, you can adjust the length of your workout based on your fitness level and weight. "If you're already physically active, you'll need to do higher intensity running to burn more calories," Steven said. "Those new to fitness and running will burn calories more easily because the body isn't used to the activity." So someone who's fairly fit may try a short, HIIT-based workout, while those just starting out would aim for a longer endurance run.Learn more practical 28 Day Weight Loss Challenge Side Effects tips
28 Day Weight Loss Challenge Side Effects BY EATING MORE FAT?
Greetings, superfriends! This week, we're talking about a topic that just about everyone seems to be interested in – fat loss. With nearly 60% of the population suffering from obesity or related afflictions in many western
In the episode, we're going to talk about choosing the right diet, why everything you know about nutrition is probably BS, how to make dietary choices, decreasing body fat, how much is too much… ahhhh there's a lot of amazing little nuggets here, and frankly I could listen to Abel talk about this stuff all day. So, let's dive in.
Stop Doing Crunches?
Crunches will strengthen your stomach muscles, but won't burn the belly fat that covers your abs. Spot reduction is a myth. You're wasting time & effort doing 200 daily crunches. Crunches can also cause lower back pain, slouching shoulders & forward head posture. The Reverse Crunch doesn't cause these problems, but again: spot reduction is a myth. To lose your belly fat, you need more. Keep reading.
Eat Healthy
As the saying goes "abs are built in the kitchen". You can train hard & build muscular abs, but if you eat junk food all day, you won't lose your belly fat. Stop eating processed food. Eat whole, unprocessed foods.
Resist falling into the trap of skipping meals to restrict calories. You have the body type that, as a kid, you could eat whatever you wanted without gaining an inch. This means your metabolism is great at burning calories! Excess caloric intake, [energy], can be stored as muscle or fat; but in your youth your body always just burned excess energy away! It was nice not to store fat, but the issue with lacking muscle is that muscle mass is essential for weight maintenance and fat burning… lo and behold that stubborn pouch that appeared as you got older and your metabolism slowed. Working out, specifically strength training, is the key to your success. If you're not fueling your body regularly, especially after fasting through the night, there's no way your body will have enough excess calories to gain the muscle mass that will burn that belly away.
Genetically, your body is amazing at breaking down and then using carbs for energy. They are not your enemy! Be mindful of your portion sizes and eat good quality, complex carbs like oats, brown rice and sweet potatoes.
These foods will properly fuel you for the workout regimen you need to commit to in order to change your body composition.
More Q&A
Many more questions and answers about 28 Day Weight Loss Challenge Side Effects
How to get started 28 Day Weight Loss Challenge Side Effects
Now that you know more about intermittent fasting, how do you get started? I suggest following these steps:
- Decide what type of fast you want to do
- Decide upon the length of time you want to fast
- Start fasting. If you do not feel well, or if you have any concerns, then stop
- Continue all your usual activities outside of eating. Stay busy and live normally. Imagine you're "eating" a full meal of your own fat
- Break the fast gently
- Repeat
Extra video preparation
If you feel that you want more preparation first, then watch our intermittent fasting video course.
If you want to, you can jump straight to the get-started sections of the course:
- The left one below is about how to do a 24-hour fast (it's surprisingly simple).
- The right one is a real challenge, a 7-day fast (are you up for it?).


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Github user tillrohrmann commented on the pull request: https://github.com/apache/flink/pull/388#issuecomment-74107842 Ok, I'll merge it.
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|RS Senior
|Cypress, Calif.
|High School:
|Servite HS
UC Santa Barbara
In his first year with the Gauchos Jared appeared in 24 games all in relief...threw a total of 35.0 innings striking out 30 batters and finishing with a 4.63 ERA...recorded a save in a 3.2 inning outing against Cal State Northridge on April 6 in which he allowed only 1 run on 2 hits striking out 3...also threw 4 stellar innings allowing an unearned run against Cal State Bakersfield on April 3...was drafted in the 35th round of the 2012 MLB Draft by the Minnesota Twins
Cypress Community College
Played at Cypress College for head coach Scott Pickler ... In his freshman year he had a 3.00 ERA and helped his team get to the Super Regionals ... His sophomore year he had a 3.23 conference ERA and helped the Chargers get to the Regionals ... He was also the Male Scholar Athlete of the Year.
High School
Was a three-year letter winner for head coach Dave Lawn at Servite High ... Jared played first base and pitched for the Friars ... He also played quarterback for the football team and was a three time scholar athlete.
Jared Wilson was born on April 26, 1990 in Anaheim to his parents Troy and Carole ... Has one brother, Matt, 15 ... Majoring in Economics ... Plans on playing Major League Baseball ... His favorite team is the San Diego Padres, and his favorite athletes are Edwin Jackson, Roger Clemens, UCSB graduate Todd Rogers, and Trevor Hoffman ... His favorite movies are The Fighter, Cinderella Man, and Black Swan ... His favorite writer is James Patterson and his favorite book is Catch-22 ... Goes by the nickname "J-Dub" ... Listens to the Red Hot Chili Peppers, Grouplove, Tyga, Eric Church, and Sean Paul ... He enjoys surfing and playing volleyball ... His favorite shows are The Mentalist, Hot Stove, and SportsCenter ... He was also recruited by USC, Central Florida, and Santa Clara.


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Netflix has announced that it will change both its public application programming interfaces (APIs) and the terms of service to access them, essentially locking away users' rental history data and preventing them from using third-party applications to export it. At the same time, the company is making it harder for developers to integrate information from Netflix's API with data from other services as the company maneuvers to keep users within its own applications.
On October 12, when Netflix aborted its spinoff of the physical disc rental business under the new "Qwikster" brand, it announced that the company's public API would continue to support DVD-related features (after previously announcing they would be retired as part of the split). But now Netflix is splitting its disc and streaming "catalog" databases, and dumping much of the metadata that developers had depended on from both the DVD and the streaming APIs. The functional changes eliminate nearly everything related to users' viewing history, including rental history, when rented disks are shipped and returned, when streamed films are watched, and the bookmark information for streamed videos paused in progress.
The changes, most of which go into effect this September, were announced in Netflix's developer blog on June 15 by Daniel Jacobson, Netflix's director of engineering for the API. In part, they're driven by the shift in Netflix's strategic direction away from its movies-by-mail business and towards streaming movies, television shows, and its own branded content. But they also appear to prevent developers from using the Netflix library to aggregate a user's movie-watching history across competing services (combining Netflix and iTunes data, for example)—and to prevent developers from essentially wrapping Netflix's API as their own paid service.
The post generated an immediate negative reaction, with some developers convinced that Netflix wants to cut off their air supply. One developer commented publicly on the changes, saying, "In essence, all the API stuff that third-party developers use to make value-added applications that work better than Netflix's own site... is going away."
The changes to the terms of service initially appeared even more hostile to developers, placing restrictions on the packaging of Netflix data as a paid service. That prompted a blog post by social movie rating site Goodfil.ms co-founder John Barton, in which Barton wrote, "The first implication of these additions: if you decide you just want to create a 'Netflix' app, and add significant value on top of the Netflix service, you cannot charge your users for that value. You can do something positive for Netflix, but not for yourself. There is no incentive for you to build something useful for Netflix customers, and if you've already built your app, you have three months left."
But Netflix has indicated the terms of service changes aren't targeted at "consumer-facing" apps. Instead, they're intended to prevent developers from repackaging the API as a service for connected televisions or other websites to extract content from Netflix to populate catalogs or act as the primary source for a content search engine.
Still, there's reason for developers to be suspicious of Netflix's intentions after the company's move last year to shed its disc-by-mail business. The company has swerved with its API plans a few times, and had begun to remove functionality from the API even before the June 15 blog post.
In May, for instance, Netflix also dropped information about when a movie would expire from Netflix's streaming library. The "available until" information was modified to show all films as being available until January 1, 2100—until two weeks before they expire, when the actual date will be displayed. And as of today, the company has also retired the "App Gallery" it had created to highlight third-party applications using its API. Netflix said that the gallery was being retired because "these pages were outdated and seldom used."