text:
Flexi-Grant® is so much more than an online application management system. Powerful reviewer and review management,
intuitive collaboration features, and a built-in email tool are only some of the ways it's making the complex easier.
Create a better application process with Flexi-Grant's Collaboration Feature. Capture references, Head of Department sign-off, payment information and give the lead applicant the power to invite and remind co-applicants.
Flexi-Grant's powerful Reviewer Assignment Tool enables your team to add entire Review Panels, check availability of individual reviewers, send reminder notifications and view reviewer stats like 'Completed Reviews' and 'Response Rate'.
Application Portal
Our modern Application Portal enables applicants to seamlessly start, stop and complete application & monitoring forms.
Central Dashboard
Flexi-Grant's central dashboard provides you with quick visual access to how your grants are doing.
Reviewer Portal
Capture reviews from anywhere around the world with Flexi-Grant's dedicated Reviewer Portal.
Bulk Eligibility
Do you have a high volume of applications? No problem. Process 100's of applications at the same time using our bulk eligibility feature.
Custom Scoring & Eligibility
Create custom score sheets and set up as many eligibility checks as you need.
Form Designer & Workflow Builder
Design applications and workflow the way you want them. Use our copy and template tools to create new schemes quickly.
Shortlisting Tool
Our intuitive shortlisting tool lets you shortlist, reserve, move applications on to the next round, roll-back applications and prepare board/panel papers.
Flexi-Grant® comes with all the templates you need but also lets you create your own.
Question Bank
Our built in Question Bank is your very own library of question templates. Don't waste time creating the same question over and over again across multiple schemes.
Flexi-Grant's built-in CRM lets you set up to-do's, manage contacts and gives you visability of past applications.
Roles & Responsibilities
Delegate access to authorised colleagues so you can control who sees what and where.
Tag Management
Powerful tag features enable administrators to tag both Applicants and Reviewers either automatically or manually.
Flexi-Grant's powerful email tool lets administrators forward emails from Outlook or Gmail straight into their Flexi-Grant® Inbox. External emails to applicants can also be automatically attached to their Case File in Flexi-Grant®.
Create monitoring forms and schedule them individually to awardees or in bulk. You can also set up alerts so Flexi-Grant® reminds your applicants when they have to report back on their progress.
Multiple Review Rounds & Panels
Run as many review rounds as you need with as much customisation as you require.
Organisation Approval
Set up organisation approval effortlessly so that Universities and Organisations can give approval with minimal effort.
Query & Export Tool
Create reports using any and every piece of data that's in your Flexi-Grant® system with our powerful Query and Export tool.
Payment Authorisation Levels
Set up your scheme with advanced payment settings to give certain members of your team payment authorisation.
Review Packs
Create Review Packs and Board Papers effortlessly with our built-in tools.
Monitoring Forms
Use our intuitive Form Designer to set up customised monitoring forms.
Funding Sources
One scheme but multiple funders? No problem. Use the Funding Source feature to report on the commitment and expenditure of each.
Reviewer Discipline Matching
Match reviewers to applications based on their discipline/expertise automatically.
Diversity Monitoring
Managing research grants? Then insert our already created Diversity Monitoring question to capture key diversity information.
Budget Tables
Track and manage your budget using our powerful budget table feature. Capture payment information in periods, quarters or annually.
Audit Trail
Our secure audit trail features means everything from payment authorisation to application form changes are tracked in Flexi-Grant®.
Return to Applicant
Flexi-Grant's Return to Applicant feature lets applicants make amendments without asking them to start over!


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Paleo Recipes
Are you wondering what you can eat on the paleo diet or simply looking to expand your paleo menus? Either way, you're in luck. The paleo diet is centered on lean meats and seafood, fruits and veggies, and nuts and seeds, so your options are plentiful. Plus, its emphasis on fresh, high-quality, real foods means paleo dishes are brimming with big flavor too.
We're here to support your meals from sunrise to sundown so we've included classic recipes like eggs, steaks and a whole roast chicken — it's easier than you think — as well as innovative twists on your favorite veggie sides and desserts too. (Yes, you can have chocolate mousse.) So let's get cooking!

subset: commoncrawl


text:
Fruit and veg can be safely and legally imported to the UK for personal use from EU countries.
Are you thinking of importing food into the UK for personal use? It is important that you first read up on the restrictions imposed by the Government and Food Standards Agency. Here we will provide a brief overview of the restrictions, to help you get a better idea of what is and is not allowed.
Importing food to the UK from the EU
If the food you are importing to the UK is coming from a country with the EU, then you should have little trouble. According to the regulations, you can bring any fresh foods such as fruit, vegetables, meat, dairy and other animal products like fish, eggs and honey into the UK.
The EU countries you can import food to the UK for personal use from are: Austria, Belgium, Bulgaria, Croatia, Cyprus, Czech Republic, Denmark, Estonia, Finland, France, Germany, Greece, Hungary, Ireland, Italy, Latvia, Lithuania, Luxembourg, Malta, Netherlands, Poland, Portugal (including Azores and Madeira), Romania, Slovakia, Slovenia, Spain and Sweden.
Importing good to the UK from non EU countries
Restrictions on food imports to the UK for personal use are in place to prevent the spread of diseases like FMD, which can have a detrimental effect on livestock, crops and human health.
The restrictions ban people from being able to import certain foods from non-EU countries to the UK for personal use. These foods include all meat and meat products, all milk and dairy products and potatoes.
Whilst other foods like fruit and vegetables and fish can be imported from non-EU countries to the UK for personal use, there are a number of restriction that apply. One of the restrictions is that you cannot import more than 2kg total weight of fruit, vegetables, eggs, egg products or honey. No more than 20kg of fish, bivalves or fish products can be imported for personal use and the fish must be gutted if fresh or processed.
These restrictions apply whether you are carrying food in your suitcase after travelling to another country or having them sent by post.
Why are their restrictions in place?
The Government and Food Standards Agency have good reasons for imposing restrictions on importing food into the UK for personal use. Diseases like Food and Mouth Disease (often shortened to FMD) and Bird Flu can be bought into the country via animal products, particularly those containing meat or milk, which is why they are banned from non-EU countries. Another risk of food imports from non-EU countries is that vegetables and fruit can be infected with pests. Both diseases and pests carried on imported food can have a devastating effect on British livestock, crops and the environment as a whole.
The UK experienced such devastation back in 2001, when the Foot and Mouth Disease outbreak cost an estimated three billion pounds.
Animal-related products can also put people's health at risk from diseases and contaminates. It is important to take extra precaution when importing things like fish and honey, making sure you stick to the regulations.
When importing food to the UK for personal use, it is important that you understand the regulations that apply to specific products. It is also essential that you are aware of the general rules that apply to the labelling of food imports. Failure to comply with the regulations could result in a delivery delay or in some cases the enforcement authorities may be required to take action. If in doubt about a certain food import, it is always best to contact the Food Standards Agency or the delivery company you intend to use for advice.
Here at Pharos Parcel we welcome handling of food parcels, but please always let us know if you are in doubt about a parcel so we can check it actually complies with UK and foreign legislation, which is designed to protect us all.


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Lithgow Invincible Coal Mine - Submission to Inquiry
The Australia Institute made a submission on the latest proposal for the Invincible coal mine, located near Lithgow NSW. As with several proposals before this, the economic assessment of the proposal is flawed, with costs understated and benefits overstated. The project is unlikely to represent a net benefit to the NSW community and should be rejected, as several prior iterations have been.
Type of Publication:
Download Publication:
Posted on:
25 November 2016


text: NASDAQ:SRPT - Sarepta Therapeutics Stock Price, Forecast & News Adding Choose a watchlist: Adding You have already added five stocks to your watchlist. Upgrade to MarketBeat Daily Premium to add more stocks to your watchlist. Adding Sarepta Therapeutics Inc Please log in to your account or sign up in order to add this asset to your watchlist. Log In and Add $113.63 -0.16 (-0.14 %) (As of 02/27/2020 07:42 AM ET) Add Compare Today's Range$111.57Now: $113.63▼$116.1150-Day Range$111.62MA: $122.05▼$131.6452-Week Range$72.05Now: $113.63▼$158.80Volume744,374 shsAverage Volume613,768 shsMarket Capitalization$8.47 billionP/E RatioN/ADividend YieldN/ABeta2.2 ProfileAnalyst RatingsAdvanced ChartEarningsFinancialsInsider TradesInstitutional OwnershipHeadlinesOptions ChainSEC FilingsSocial Media Share on FacebookShare on TwitterShare on LinkedInShare on RedditShare on StocktwitsPrint this articleShare by Email Sarepta Therapeutics, Inc focuses on the discovery and development of RNA-based therapeutics, gene therapy, and other genetic medicine approaches for the treatment of rare diseases. The company offers EXONDYS 51, a disease-modifying therapy for duchenne muscular dystrophy (DMD). Its products pipeline include Golodirsen, a product candidate that binds to exon 53 of dystrophin pre-mRNA, which results in exclusion or skipping of exon during mRNA processing in patients with genetic mutations; and Casimersen, a product candidate that uses phosphorodiamidate morpholino oligomer (PMO) chemistry and exon-skipping technology to skip exon 45 of the DMD gene. Read More… Industry, Sector and Symbol Stock Exchange NASDAQ Industry Pharmaceutical preparations Sub-IndustryN/A SectorMedical Current SymbolNASDAQ:SRPT Previous SymbolNASDAQ:AVII CUSIPN/A CIK873303 Webhttp://www.sareptatherapeutics.com/ Phone617-274-4000Debt Debt-to-Equity Ratio0.49 Current Ratio6.31 Quick Ratio5.54Price-To-Earnings Trailing P/E RatioN/A Forward P/E RatioN/A P/E GrowthN/A Sales & Book Value Annual Sales$301.03 million Price / Sales28.14 Cash FlowN/A Price / Cash FlowN/A Book Value$15.45 per share Price / Book7.35Profitability EPS (Most Recent Fiscal Year)($5.46) Net Income$-361,920,000.00 Net Margins-169.87% Return on Equity-55.44% Return on Assets-35.16%Miscellaneous Employees499 Outstanding Shares74,540,000Market Cap$8.47 billion Next Earnings Date5/6/2020 (Estimated) OptionableOptionable Receive SRPT News and Ratings via Email Sign-up to receive the latest news and ratings for SRPT and its competitors with MarketBeat's FREE daily newsletter. NASDAQ:SRPT Rates by TradingView Sarepta Therapeutics (NASDAQ:SRPT) Frequently Asked Questions What is Sarepta Therapeutics' stock symbol? Sarepta Therapeutics trades on the NASDAQ under the ticker symbol "SRPT." How were Sarepta Therapeutics' earnings last quarter? Sarepta Therapeutics Inc (NASDAQ:SRPT) released its quarterly earnings data on Wednesday, February, 26th. The biotechnology company reported ($3.16) earnings per share (EPS) for the quarter, missing the consensus estimate of ($1.86) by $1.30. Sarepta Therapeutics had a negative net margin of 169.87% and a negative return on equity of 55.44%. During the same period in the prior year, the firm earned ($2.05) earnings per share. View Sarepta Therapeutics' Earnings History. When is Sarepta Therapeutics' next earnings date? Sarepta Therapeutics is scheduled to release their next quarterly earnings announcement on Wednesday, May 6th 2020. View Earnings Estimates for Sarepta Therapeutics. What price target have analysts set for SRPT? 24 brokers have issued 1 year target prices for Sarepta Therapeutics' shares. Their forecasts range from $170.00 to $260.00. On average, they anticipate Sarepta Therapeutics' stock price to reach $198.55 in the next year. This suggests a possible upside of 74.7% from the stock's current price. View Analyst Price Targets for Sarepta Therapeutics. What is the consensus analysts' recommendation for Sarepta Therapeutics? 24 Wall Street analysts have issued "buy," "hold," and "sell" ratings for Sarepta Therapeutics in the last year. There are currently 1 hold rating and 23 buy ratings for the stock, resulting in a consensus recommendation of "Buy." View Analyst Ratings for Sarepta Therapeutics. What are Wall Street analysts saying about Sarepta Therapeutics stock? Here are some recent quotes from research analysts about Sarepta Therapeutics stock: 1. Evercore ISI analysts commented, "We intend in connection with our next trial or set of trials associated with commercial material to address those issues and won't move some of the restrictions that out of an overabundance or an abundance of caution exists within the protocol for what we call [indiscernible] (55:07) and now Study 102. So that our ultimate goal is to have the broadest possible coverage both of patients, age groups, geography but also genotype as well." (8/8/2019) 2. According to Zacks Investment Research, "Sarepta's Exondys 51 has witnessed impressive growth in 2018. Sarepta is also focused on reimbursement programs for better accessibility of the drug. Moreover, a potential approval to golodirsen will boost the company's prospect as it will increase eligible patient population. Sarepta's continues to progress with its DMD pipeline. The company is collaborating with companies and academic institutions to boost its DMD pipeline. However, dependence on a single product, Exondys 51, remains a concern. Meanwhile in December 2018, the company received a setback as it failed to gain approval for Exondys 51 in the EU. The DMD market is getting competitive as several other companies are developing therapies. The company's shares have underperformed the industry so far this year. Loss estimates have narrowed ahead of the company's Q1 earnings release. The company has a mixed record of earnings surprises in the recent quarters." (5/8/2019) Has Sarepta Therapeutics been receiving favorable news coverage? Media headlines about SRPT stock have trended negative on Thursday, according to InfoTrie. The research firm identifies negative and positive media coverage by reviewing more than six thousand blog and news sources in real-time. The firm ranks coverage of companies on a scale of negative five to five, with scores closest to five being the most favorable. Sarepta Therapeutics earned a news sentiment score of -2.0 on InfoTrie's scale. They also gave media coverage about the biotechnology company a news buzz of 0.0 out of 10, indicating that recent media coverage is extremely unlikely to have an impact on the company's share price in the next few days. View News Stories for Sarepta Therapeutics. Are investors shorting Sarepta Therapeutics? Sarepta Therapeutics saw a increase in short interest during the month of January. As of January 31st, there was short interest totalling 12,660,000 shares, an increase of 6.3% from the January 15th total of 11,910,000 shares. Based on an average daily trading volume, of 1,322,000 shares, the short-interest ratio is presently 9.6 days. Approximately 17.9% of the company's shares are short sold. View Sarepta Therapeutics' Current Options Chain. Who are some of Sarepta Therapeutics' key competitors? Some companies that are related to Sarepta Therapeutics include ASTELLAS PHARMA/ADR (ALPMY), Takeda Pharmaceutical (TKPYY), Shiseido (SSDOY), Alexion Pharmaceuticals (ALXN), UCB (UCBJF), GRIFOLS S A/S (GRFS), BioMarin Pharmaceutical (BMRN), Merck KGaA (MKGAF), Genmab A/S (GNMSF), Teva Pharmaceutical Industries (TEVA), Alnylam Pharmaceuticals (ALNY), GALAPAGOS NV/S (GLPG), Ono Pharmaceutical (OPHLF), Elanco Animal Health (ELAN) and Mylan (MYL). What other stocks do shareholders of Sarepta Therapeutics own? Based on aggregate information from My MarketBeat watchlists, some companies that other Sarepta Therapeutics investors own include Intercept Pharmaceuticals (ICPT), NVIDIA (NVDA), Micron Technology (MU), Gilead Sciences (GILD), Alibaba Group (BABA), Netflix (NFLX), Advanced Micro Devices (AMD), Tesla (TSLA), ACADIA Pharmaceuticals (ACAD) and Bausch Health Companies (BHC). Who are Sarepta Therapeutics' key executives? Sarepta Therapeutics' management team includes the folowing people: Mr. Douglas S. Ingram, Pres, CEO & Director (Age 56)Mr. Sandesh Mahatme LL.M., Exec. VP, CFO & Chief Bus. Officer (Age 54)Mr. David Tyronne Howton Jr., Exec. VP, Gen. Counsel & Corp. Sec. (Age 47)Mr. Alexander Bo Cumbo, Exec. VP & Chief Commercial Officer (Age 48)Dr. Edward M. Kaye, Advisor (Age 70) Who are Sarepta Therapeutics' major shareholders? Sarepta Therapeutics' stock is owned by a variety of of institutional and retail investors. Top institutional shareholders include Sands Capital Management LLC (6.11%), Janus Henderson Group PLC (4.25%), Capital Research Global Investors (3.23%), Fred Alger Management LLC (1.16%), Geode Capital Management LLC (1.06%) and Jennison Associates LLC (1.03%). Company insiders that own Sarepta Therapeutics stock include Alexander Cumbo, David T Howton, Douglas S Ingram, Hans Lennart Rudolf Wigzell, M Kathleen Behrens, Michael W Bonney, Richard Barry and Sandesh Mahatme. View Institutional Ownership Trends for Sarepta Therapeutics. Which institutional investors are selling Sarepta Therapeutics stock? SRPT stock was sold by a variety of institutional investors in the last quarter, including Lord Abbett & CO. LLC, FIL Ltd, Cadian Capital Management LP, Point72 Asset Management L.P., Jennison Associates LLC, Boxer Capital LLC, Casdin Capital LLC and Alyeska Investment Group L.P.. Company insiders that have sold Sarepta Therapeutics company stock in the last year include Alexander Cumbo, David T Howton, Hans Lennart Rudolf Wigzell and Sandesh Mahatme. View Insider Buying and Selling for Sarepta Therapeutics. Which institutional investors are buying Sarepta Therapeutics stock? SRPT stock was acquired by a variety of institutional investors in the last quarter, including Capital Research Global Investors, Janus Henderson Group PLC, Sands Capital Management LLC, Bessemer Group Inc., Kam Lawrence, California Public Employees Retirement System, UBS Asset Management Americas Inc. and Marshall Wace North America L.P.. Company insiders that have bought Sarepta Therapeutics stock in the last two years include Douglas S Ingram, M Kathleen Behrens, Michael W Bonney and Richard Barry. View Insider Buying and Selling for Sarepta Therapeutics. How do I buy shares of Sarepta Therapeutics? Shares of SRPT can be purchased through any online brokerage account. Popular online brokerages with access to the U.S. stock market include Vanguard Brokerage Services, TD Ameritrade, E*TRADE, Robinhood, Fidelity and Charles Schwab. What is Sarepta Therapeutics' stock price today? One share of SRPT stock can currently be purchased for approximately $113.63. How big of a company is Sarepta Therapeutics? Sarepta Therapeutics has a market capitalization of $8.47 billion and generates $301.03 million in revenue each year. The biotechnology company earns $-361,920,000.00 in net income (profit) each year or ($5.46) on an earnings per share basis. Sarepta Therapeutics employs 499 workers across the globe.View Additional Information About Sarepta Therapeutics. What is Sarepta Therapeutics' official website? The official website for Sarepta Therapeutics is http://www.sareptatherapeutics.com/. How can I contact Sarepta Therapeutics? Sarepta Therapeutics' mailing address is 215 FIRST STREET SUITE 415, CAMBRIDGE MA, 02142. The biotechnology company can be reached via phone at 617-274-4000 or via email at [email protected] MarketBeat Community Rating for Sarepta Therapeutics (NASDAQ SRPT)Community Ranking: 3.1 out of 5 ( )Outperform Votes: 1,292 (Vote Outperform)Underperform Votes: 763 (Vote Underperform)Total Votes: 2,055MarketBeat's community ratings are surveys of what our community members think about Sarepta Therapeutics and other stocks. Vote "Outperform" if you believe SRPT will outperform the S&P 500 over the long term. Vote "Underperform" if you believe SRPT will underperform the S&P 500 over the long term. You may vote once every thirty days. This page was last updated on 2/27/2020 by MarketBeat.com StaffFeatured Article: Growth Stocks


text:
More Than One-Fourth of Opioid Poisonings Involve Children and Teens: Study
More than one-fourth of opioid poisonings involve children and teens, and they have become increasingly severe in recent years, according to new research.
The number of prescriptions for opioid painkillers is declining in the United States, a sign that the opioid epidemic may be peaking, The New York Times reports.
Opioid prescriptions decreased in 2013, 2014 and 2015, according to the newspaper's review of several data sources. Before that, doctors were writing so many opioid prescriptions that there were enough for every American adult to have their own bottle, the article notes.
The decline indicates that doctors have begun listening to warnings about the drugs' addictive potential, and that government efforts to reduce opioid prescriptions are having an effect, experts say.
"The culture is changing," said Dr. Bruce Psaty, a researcher at the University of Washington in Seattle, who studies drug safety. "We are on the downside of a curve with opioid prescribing now."
According to the information firm IMS Health, there has been a 12 percent decrease in opioid prescriptions nationwide since they peaked in 2012. The company found opioid prescriptions have dropped in every state except South Dakota since 2013. Some of the biggest decreases came in West Virginia, which is thought to be the center of the opioid epidemic.
Symphony Health Solutions, another data firm, found a nationwide opioid prescription decrease of 18 percent.
Some of the largest decreases have been in hydrocodone prescriptions, both IMS and Symphony Health found. The drug, sold under brand names including Vicodin and Lortab, are still the most prescribed opioids. While prescriptions for OxyContin decreased, those for generic oxycodone increased.
While opioid prescriptions have decreased, fatal opioid overdoses have continued to increase. In 2014, there were 28,000 such overdose deaths, federal data show. Those deaths include both prescription opioids and heroin.


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Language, Translation and Literary Studies
Experience UTA - one of Finland's most diverse and versatile institutions offering education on language, literature and translation studies
Application options
To study languages, translation or literary Studies as an exchange studen, you can apply for:
Degree Programme in English Language, Literature and Translation
Degree Programme in Finnish Language
Degree Programme in French Language
Degree Programme in German Language, Culture and Translation
Degree Programme in Literary Studies
Degree Programme in Russian Language, Culture and Translation
Studies in language and culture focus on the structure of Russian, Russian literature and literature analysis, cultural history and modern society. Studies in translation and interpreting focus on translating, and introduce students to the professional translation of, for example, marketing-related texts, news releases and manuals. Students specializing in translation and interpreting are required to have an excellent command of Finnish. The Master's Programme in Russian Language and Culture provides students with a wide-ranging knowledge of Russia.
Degree Programme in Scandinavian Languages
Studies emphasize the social status of contemporary Swedish and the Swedish language as a medium of communication, not forgetting the cultural background of the language. While the studies progress, students familiarize themselves, for example, with the differences between Finland Swedish and Sweden Swedish, Swedish literature, translation and the language of the media.
Czech Language
During the Basic Studies the students obtain a good command of Czech language in everyday use and a basic knowledge of the history of the Czech Republic and of the structure of the language.
Romanian Language
Russian Studies
Spanish Language
Suomen kieli ja kulttuuri
Availability of contact teaching is subject to financial resources being allocated for the programme in the academic year.
Specific requirements
The Degree Programme in English Language, Literature and Translation and the study module of Finnish Language and Culture organise regular skills tests in order to check the required language proficiency of exchange students wishing to attend these studies. Furthermore, any other programmes in addition to these may also organise a skills test or otherwise check the language proficiency of exchange students wishing to apply.
All exchange students wishing to attend these studies must first demonstrate the necessary level of language proficiency by passing a skills test, regardless of their host programme at the Faculty. For studies within the Degree Programme in English Language, Literature and Translation the language requirement is C1 (CEFR).
Exchange students may also attend courses in other programmes or study modules at the Faculty, provided:
- the course is open to international students
- there is space available in the course,
- they have sufficient academic knowledge to study the subject in question, and
- they have adequate linguistic capability to follow the lectures and complete coursework.
Contact information
Ms MIra Pihlström
International Coordinator
email: mira.pihlstrom ( at) uta.fi


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MEEKER I For Lori McInnis, it was a homecoming.
Formerly Lori Smith (her maiden name), the wife of Republican gubernatorial candidate Scott McInnis returned to her old stomping grounds Sunday for a political meet and greet at Fawn Creek Gallery, co-sponsored by Avis' Village Floral.
"This is a good thing for me," Lori McInnis said of the Meeker visit. "I love to come home."
Lori McInnis has actually been back home two weeks in a row. She was part of the Lincoln Day event Feb. 27 at Ma Famiglia.
"I hadn't been back in awhile (before that)," McInnis said. "We started this (campaign) over a year ago."
Her husband Scott wasn't with her Sunday. He was at a similar event in Denver.
"I am a Meeker woman," Lori McInnis said. "This is actually where I met Scott 25 years ago."
Lori took her turn, along with the other candidates at Sunday's meet and greet, to talk about her husband's qualifications to become Colorado's next governor.
"He is so well-rounded," Lori McInnis said. "He has private business experience, combined with the state experience serving in the Legislature for 10 years, and he has the federal experience for 12 years (as a U.S. congressman). I think that's what's needed.
"You're going to have to have someone who understands that whole realm, in order to help our state get back on its feet. … Knowing how to represent people, it takes a lot of special qualities. It goes along with being accountable. And that's his record … you can say a lot of things, but the record is what is your proof. To me, that's what's real. I hope it's real for you."
Her husband's opponent, fellow Republican Dan Maes of Evergreen, made his first visit to Rio Blanco County on Sunday.
"You know, this was one of my main reasons for coming, because I have never been to this county, never been to Meeker," Maes said. "I can say now I've been to all 64 counties in the state."
Maes recognized he was treading into McInnis country.
"It's not only Lori's territory, but it's Scott's old congressional territory," Maes said. "I know he has a lot of old, loyal supporters around. But there are also a lot of people looking for something new and fresh.
"With me, you're going to get a conservative. A man of faith, who is not bashful about it. I believe in the sanctity of life. I believe in a marriage between a man and a woman. I believe in one reason to own guns, it's called the Second Amendment," Maes said. "But these are not the primary issues in our state today. The real issue is our economy and jobs … we need to maximize our energy revenue. (Gov.) Bill Ritter and a couple of his friends chased the energy industry out of this state. Shame on him. My first priority is to go beg forgiveness from those energy companies and say we really messed up. We want you back."
While visiting Rio Blanco County for the first time, Maes said he appreciated the hospitality … even if it met venturing into the hometown of his opponent's wife.
"I have spoken with her brother David Smith (county Republican chairman), and he has been very gracious and very inviting. Her family has been very kind to me," Maes said. "That's what I love about this process, is we can all agree to disagree and still work together."
And that political process will lead up to the primary election in August.
"So far, so good," Lori McInnis said of the gubernatorial campaign. "But it's early. It's only March. We have a long way to go."
Candidate's wife comes home to Meeker
MEEKER I For Lori McInnis, it was a homecoming.


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The 150-hectare International Advanced Manufacturing Park (IAMP) is a nationally significant development that is set to transform land in Sunderland and South Tyneside into a thriving hub for engineering and advanced manufacturing.
The park, which spans land in both local authority boundaries, will become home to a large number of major businesses, the majority of which will be automotive firms, part of Nissan's ambitions to create a closely-located supply chain.
Port of Sunderland is perfectly positioned to provide support to these businesses, with easy access to and from the IAMP. Newly enhanced road connections, with a strategic transport corridor that brings in the city's newest landmark the Northern Spire bridge, will make transport between the port and the park simple and straightforward. And coupled with the port's multimodal facilities – with a rail line running into the heart of the port estate – it is easy to see why businesses on the IAMP will choose the port to import and export goods.
The port has built a reputation for its responsiveness, and the level of service we are able to offer, teamed with the fantastic facilities and connectivity we now offer means that we are the obvious choice for Nissan suppliers that choose to base themselves on the IAMP.


text:
System Administration, for Linux
DeveloperSide.NET Articles
Procedure for checking System
Check the environment.
...]# set
Show logged in users and what they are doing.
...]# w
Report process status -- make sure all needed processes are running (ex: apache, mysql, ssh).
...]# ps -auxf
Display used/free system memory.
...]# free -m
Display used/free disk memory.
...]# df -h
Display network interface information -- make sure your interfaces are up and running.
...]# ifconfig
Show network connections -- check the ports your system is listening on and the programs behind those ports.
...]# netstat -ape
View logged activity.
...]# less /var/log/secure
View logged activity.
...]# less /var/log/messages
Show listing of last logged in users.
...]# last
Show log of login activity by user name.
...]# lastlog
List loaded modules.
...]# lsmod
chkconfig is a tool for maintaining the /etc/rc[0-6].d directory hierarchy by relieving system administrators of the task of directly manipulating the numerous symbolic links in those directories.
List all of the services which chkconfig knows about.
...]# chkconfig --list
Turn services OFF or ON, under the specified System Run-Levels.
...]# chkconfig --level 0123456 service off/on
Control a Service.
...]# service service-name start/stop/reload
List running processes with their pids, under a hierarchical structure.
...]# ps -auxf
Kill a process.
...]# kill pid
Really kill a process, if previous kill is unsuccessful.
...]# kill -s 9 pid
Changing Hostname
Edit /etc/sysconfig/network, and re-login into the shell
- Edit
- Edit
Display new hostname.
...]# hostname
Note that the prompt will now display the host: [user@www dir]#
Update local host aliases
Edit /etc/hosts...
Format is:
IP <tab> www.your.domain <tab> alias
For localhost:
127.0.0.1 <tab> localhost.localdomain <tab> localhost
Add an extra IP address
...]# cd /etc/sysconfig/network-scripts/
/etc/sysconfig/network-scripts]# cp ifcfg-eth0 ifcfg-eth0:1
Edit ifcfg-eth0:1...
- Edit
- Edit
Bind IP address.
...]# ifup eth0:1
Put NIC into Promiscuous Mode
Promiscuous mode allows your NIC to read ALL the data that is sent over the wire, and not just the data destined for your IP.
...]# ifconfig eth0 promisc
To remove promiscuous mode...
...]# ifconfig eth0 -promisc
View Process info and Network connections
...]# ps -auxf
...]# netstat -ape
...]# lsof -i
System info
Display Bootup messages:
...]# dmesg
Display System information:
...]# uname -a
File Ownership
Change file owner and group:
...]# chown owner:group file
Change dir/file owner and group recursively:
...]# chown -R owner:group dir
Red Hat Network up2date, command line
- configuration file is located under /etc/sysconfig/rhn/up2date
- packages/headers are located under /var/spool/up2date
Register with the Red Hat Network
...]# rhn_register --nox
Change up2date options
...]# up2date --configure
Update the update program
...]# up2date --nox up2date
Show available relevant updated packages
...]# up2date --nox -l
Update system with all relevant packages
...]# up2date --nox -u
Install or Update package
...]#up2date --nox package_name


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In my memory, the first touch with skateboarding, it was someday in the summer. My good friend took his roller skating and slid back and forth in the yard. Sometimes it is fast and slow, and it also performs various rotations and jumps. The few little friends around were stunned, and the envious ...Read more »
Traveling is the best way to relaxing for our body. Traveling can expand our insights. Traveling can learn things that we cannot usually learn. Traveling can keep us a positive attitude, let us love life more, So that we can enjoy the beauty of life. Personally, I like traveling very much. So in ...Read more »
Many of the folks that purchase electrical skateboards have a crucial question: will electric skateboards go up hills? Some individuals really do use their electric skateboards to urge around city for the sake of travel or running some minor errands, and lots of individuals sleep in area unitas t...Read more »
You needn't be associate in Nursing adrenaline-addicted speed fiend to understand the attractiveness of longboard electrical skateboards. As modes of transportation go, they're extremely sensible. These boards simply fly on on their own, no kicking needed. They're as intuitive to regulate as a Se...Read more »
Long Electric skateboard's high-profile appearance and full of technology have attracted the attention of many consumers and technology media. Some people think that it is a tool for future generation; some people think it is a high-powered entertainment toy. So, as an intelligent upgrade o...Read more »
Whether you're seeking to benefit from the freedom or start a brand new interest, smart self balancing Hovershoes one wheel electric scooter with LED Lights, 250W Dual Motor Self Balancing Scooter For Kids and Adults which are an ideal choice. If you're the type that's going to need to hold your ...Read more »
What is Electric One Wheel Hovershoes? Electric self balancing smart one wheel hovershoes hover skate board Scooters Balance Scooter is a means of transport with a dual footboard that uses a self-balancing technology. It's a combination of skateboard, Hover board and roller skating, more t...Read more »
Recently, JOMO tech (Koowheel brand) has made a big change. This high-end balancing scooter manufacturer has released the latest Hovershoes. Currently, it has also reached a cooperation agreement with IO Hawk, and it is necessary to create a new single product that will overshadow the balance car...Read more »
Would you like a tool that can play much tricks as you like. Koowheel Exclusive new innovative hovershoes. "A mini Segway, we call it Hovershoes, which combined with the advantage of skateboard, Electric Hoverboard and roller skating, more tricks can be played. So you can take anywhere go everyw...Read more »
2018 Koowheel new creative Hovershoes hoverboard Self balancing scooter Advantages: 1. Play as whatever you like to do; 2. Intelligent Electric Design: Easy learning within 5mins; 3. Without remote control, playing by keeping balance; 4. Lightweight and permissible carrying by plane; 5. Combi...Read more »
Roto-band's most important priority is to offer safety and high-quality merchandise to its customers. This scooter has additionally undergone numerous security check. Our electric stand up scooter, users can management the automobile to go ahead, speed up, decelerate, brake or others, by inclini...Read more »
Riding on a sidewalk is a good approach to apply as a result of there's a bump at every minimize in the concrete getting you used to bumps that you will hit. As cool as they're, there's one huge shortcoming: they are not protected to transport on an airplane. For various kinds of events l...Read more »
When the primary models appeared available on the market, they had been solely supposed to be used as native transport, being great for when you wanted to go to a friend's house, to high school, or some other commuting. This quick electric skateboard comes with a rear disc brake, massive pneumati...Read more »
What question should be considered? Of course its Safety. Thus, we Koowheel electric skateboards supplier have obtained CE,RoHS,FCC UN38.3 certificates. Just like a car or bike, these electric skateboards additionally should be nicely-maintained with the intention to run smoother. If it probably ...Read more »
With regard to the construct of the skateboard, you might have to contemplate some facets of its development. If you like the idea of an electric skateboard, but you love your present setup, you need to take a look at eon: the primary modular electric powertrain. In a quick paced world like ours,...Read more »
The battery fully charges in about 2-3 hours, relying on how much it's drained. You may shut or open your hand as much as you want, without worry of it falling or flying away. Instead, not a single of the numerous "high-quality" cells had a capacity that was close to the rated capacit...Read more »


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You'll find great customer service and knowledgeable experts along with the highest quality and plant variety in the Northwest.
Plants and flowers are more than our business at Dennis' 7 Dees: they're our inspiration, our passion, and our connection to our local communities. We love gardening, and want to share our appreciation for this art form with our friends and neighbors. That's why we offer our customers the largest selection of top-quality flowers and plants for sale.
Our Portland garden center locations carry the trees, shrubs, and house plants that thrive best in our moderate Northwest climate. Similarly, our garden center in Seaside offers coastal plants and flowers, including the ever-popular hydrangeas. Each location offers something a little bit different, tailored to that community and the plants that are most commonly grown there, but always with the same level of customer service. For example, our Southeast Portland garden center carries more than 400 varieties of roses! We have roses in all colors and sizes, just waiting for you to breathe in their enticing aroma.
As the premier garden centers in Portland and Seaside, we offer thousands of plant varieties at our four garden center locations: flowers, foliage, grass, herbs, sedums, shrubs, trees, vines, and more! These types include annuals, deciduous trees and plants, evergreen trees, and perennials. We can help you choose the varieties best suited for your home and lifestyle based on the care the plants require. We also offer drought tolerant selections that require only light watering, moisture loving plants that need heavy watering for optimum health, shade plants, and sun-friendly plants. Plus, all plants carry a one-year guarantee!
As part of our commitment to better our communities and spread the love of gardening, we also offer expert landscaping tips, and backyard ideas that will help you incorporate your new plants into your home and yard. And for those who prefer a more hands-off approach, we provide landscaping services, including design, installation, and maintenance.
Stop in today in SE Portland, Lake Oswego, Cedar Hills, Seaside, or Bethany to speak with a gardening expert about maples, roses, conifers, aloe, and the abundance of edible gardens you're sure to love.


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The Facilities Services Department administers the planning, funding, design and construction of new schools and the modernization of existing facilities to ensure that adequate facilities are available to accommodate student enrollment within the district. Our goal is to provide support services that will meet or exceed the educational needs of our students, faculty, parents and community in alignment with the District's Strategic Plan.
Our responsibilities include:


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The Best Financing Available Today
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Paul Bosley
Are you considering expanding your business or opening your first location? If so, often the biggest fears are, "How do I pay for this?" or "Can I afford to purchase equipment and rent a space?" This article describes two complementary financing products that can be used by a business owner to provide the financing needed to finance your business so read on...
Equipment Leases
Capital Leases to Own
Fitness center owners can finance the purchase of their strength and cardio equipment, security systems, computer hardware and software, flooring, outdoor signage and other tangible items needed to run your business with an equipment lease. The equipment being financed is the collateral for the lease. All equipment leases require a personal guarentee from all owners who own more than 10% stock in the company.
Lease documentation fees range from $95 to $495. Down payments range from 1 - 20% of the amount financed so an equipment lease preserves your operating capital. The repayment term ranges from 12 months up to 60 months. All lease payments are a tax-deductible business expense, so the payments will lower your taxable income and tax liability. Since most owners plan to keep the equipment long term, they choose a capital lease, which offers a $1.00 or $101.00 buyout at the end of the lease term. A capital lease is used to finance the purchase of all of the equipment needed to open or to expand a fitness center.
To view the full article, please Log In.
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Dual Channel Padlock Seal
Select the type of product
The Dual Channel Padlock Seal is designed to provide greater tamper-evidence and tamper-deterrence.
The Dual Channel Padlock Seal features a recessed channel on each side of the body. Once sealed, any attempt to withdraw the hasp will cause it to pierce the body and enter the channel, thereby providing visual evidence of tampering.
Product Features
- Tamper-evident body design with two recessed channels.
- Tamper-resistant wire hasp.
- Metal hasp penetrates body of seal if attacked.
- Hasp will pass through apertures of minimum 3.2mm diameter.
Body: Acrylic or Polyethylene
Hasp: stainless steel wire
Body: 21mm x 37mm x 5mm
Wire Hasp: 1.2mm diameter
Inflight Service Equipment
Metering-Related Applications
Pharmacy Boxes and Cabinets
Utility Meters
ATM Cassettes
Oriental Carpets
Tote Boxes
Carton (1000 units)
Size: 370mm x 260mm x 240mm
Weight: 6kg
Online Special
Online special pricing is not an indication of market price as some items are being sold below cost due to over stocking or clearance.
Core Specifications:
Harcor Warranty
In Stock
On Special
On Special
Buy Online
Buy Online


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"Then God said, 'Let us make mankind in our image'" ~Genesis 1:26
Perhaps one of the greatest classes I took in High School was AP Biology. This course covered everything from evolution, to plant life, to various diseases, to the physiology of the human body. It was an incredibly challenging class and on more than one occasion, I regretted signing up for it.
The hardest part of this class by far was taking tests. Early in the semester I would spend hours studying only to get in the test and find that most questions focused on nit-picky details I hadn't reviewed. It would frustrate me to no end that no matter how much effort I put in, my results were never what I predicted.
I took AP Bio my senior year of High School. The summer after I graduated, I took a SCUBA trip with a group of friends. At the "resort" we stayed at in the Keys, there was a small nondenominational chapel service each morning. One morning, the chaplain told us a brief story.
The story was about two friends walking down a busy city street. The first friend stopped suddenly and said, "Do you hear that?"
The second friend replied, "Hear what?" But the first friend didn't answer. He just darted ahead listening for some unnamed sound. The second friend followed continually inquiring what the sound was. Soon the first friend crossed the street before darting further up the block. Soon, he stopped at a tree that was wrapped in wired fencing. Sticking a finger through the fence and pulling back some of the grass, he revealed a cricket quietly chirping away.
"That's incredible!" the second friend exclaimed.
"Not really," the first friend said as he started contently at the cricket.
"No really!" his friend said. "There is so much noise here with people and traffic. You must have really good hearing."
Again, his friend didn't even look up. He just shrugged and said, "Not really."
"Then how did you ever hear that? No one else even noticed it!" the friend asked.
This time the first friend did look up. He reached into his pocket and pulled out a few coins. Looking his friend in the eye, he dropped the coins on the ground. As they made a soft little clinking sound, every head on the block turned to see where it was coming from.
"We don't hear what's really there," the first friend said. "We hear what we're listening for."
I think this story has so many implications for life. What are we listening for? How often in politics is one party listening for something to disagree on, that they don't even here the other party's opinion? How often do we listen for bad news, that we miss the silver lining? In my biology class, I "listened for" and studied what I thought was important, not what was actually being taught.
And so often we are looking for God to give us the answer we expect, we miss what He is actually saying. God is constantly saying that He loves us and wants the best for us. He sends us constant reminders of this. As Max Lucado says, "God appears at the strangest of places, doing the strangest of things. Stretching smiles where there had hung only frowns. Placing twinkles where there were only tears. Hanging a bright star in a dark sky. Arching rainbows in the midst of thunderclouds."
One of God's greatest messages is found in one of the tiniest places. It's in a small protein molecule called Laminin. If you have 8-10 minutes today, I'd encourage you to watch this video to discover the incredible impact that this molecule has on your life.
It is both biologically and spiritually fascinating.
Zach Herzog
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Here you can download Allmerica Financial vector logo absolutely free.
To view and edit the logo use Adobe Photohop, Adobe Illustator or Corel Draw.
Allmerica Financial
Category: a
Type: .eps (Encapsulated PostScript format)
Filesize: 37.45 KB
Date Added: 15.06.2011, 22:44
Views: 688
Downloads: 14
Below you can find logos, similar to the Allmerica Financial.


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THIRST, verb intransitive
1. To experience a painful sensation of the throat or fauces for want of drink.
2. To have a vehement desire for any thing.
When one is thirsty, but just barely, they will refuse perfectly clean water on account of the smallest smudge on the glass.
When one is thirsty, and near to death from dehydration, they will enthusiastically guzzle stagnant slime from a puddle on the ground if that is all they can find.
Many people today don't drink enough water. They stay indoors, never break a sweat or move much, and are so "busy," with so many things that they just forget to drink.
When is the last time you quenched your thirst for living water? How long has it been since you took a nice, long, refreshing drink? Or have you passed up many opportunities because of a blemish upon the glass that God hands you?
This is actually pretty amazing and well worth the watch. They've apparently discovered this negatively-charged gel-like fourth phase of water that allows it to actually hold an electric charge. Get this, it's all powered by light.


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i2kids specialises in children's language books with over 500 titles to choose from, in over 10 languages. For schools and libraries i2kids offers a convenient method of ordering through our secure online store, as well as in person at our Melbourne showroom.
We are pleased to offer libraries, schools and teachers a 10% discount off all our products.
We have a number of methods to place your order:
Please note all orders must include:
- purchaser's full name,
- schools full address and phone details
- official school order number.
Address: Suite 4, 696 High Street, Kew East. Phone: 0419 584 815


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Symantec storage revenues stay solid, while channel unrest continues
According to Symantec's earnings call last night, updates to NetBackup announced at Symantec Vision in June helped keep its storage business strong this quarter. Storage and services revenue increased 20% year over year to $616 million, which COO Enrique Salem attributed in part to new NetBackup features such as continuous data protection (CDP) and integration with PureDisk data deduplication.
The ability to offer customers one throat to choke for storage management, archiving and backup has also paid off, according to Salem, as the sales force focused on selling across product groups. Enterprise Vault sales grew 30% year over year, and the product enjoyed some good publicity this quarter with selection to various analyst product rating lists and customers raving at Vision about its features. The Storage Foundation product line also "posted its best results in years," according to Symantec, though numbers weren't given.
Symantec has had a rocky time of it in the recent past, especially over the last year, following frequent managment shifts and its market share slipped in IDC quarterly tracker reports on the storage software market. As recently as last quarter, there was speculation that Symantec would sell off its storage business units.
But during last quarter's earnings call, Symantec also reported good growth for its storage business units. Email archiving, backup, and storage management were among the product segments that posted double-digit year over year growth for Symantec's fiscal fourth quarter.
There's one dark cloud still threatening to rain on Symantec's parade, however — its sales channel. Earlier this month it was reported that Symantec would be going direct with its largest customers, a report that was later contradicted by top Symantec channel executives.
That hasn't stopped unrest among channel partners whose feathers were ruffled by the original report, and it hasn't stopped Symantec competitors from swooping in to try to take advantage of the confusion. Following last night's earnings call, skepticism over Symantec's "conflicting channel messages" seemed to have spread to financial analysts, as well. According to a note to investors sent out by TBR:
Although Symantec defends the announcement by explaining that its strategy actually hasn't changed, but that it only made its customers aware of the option to go direct, TBR believes the damage has already been done in the partner community. Symantec competitors wasted no time in stepping in to try to lure Symantec partners away, as Trend Micro and other smaller players made bids for Symantec's partners by pushing their own channel programs during the confusion. Although the strategy would give Symantec more control over cross selling its portfolio in its largest accounts and potentially improve margins, TBR does not expect the change to make a big impact on either metric. However, greater involvement in large accounts from the direct sales force will give Symantec more control over cross selling products across its portfolio to drive new license revenue in existing accounts.


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Stay Tuned for new dates
Investment: $130
Join us for a one day intensive focused on training teachers to deliver a chair based hatha yoga class!
This modified practice is based on traditional hatha yoga poses and pranic techniques for specific population like those suffering from PSTD, folks in poor health and the elderly.
It is a wonderful way to make the healing practice of hatha yoga accessible to those with limited strength, flexibility and mental health issues.
Shiva Das, ERYT will lead this program.
He is the Director of Yoga On Main and a co-founder of Inner Fire Yoga. He has over 20 Years of teaching experience in all aspects of the Yoga tradition. He has written two Teacher Training Manuals and has been training Teachers in Yoga Alliance Certified programs for over 16 Years, and has been teaching Chair Yoga for over 19 years.


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Review: Winterblaze (Darkest London #3) by Kristen Callihan
I sincerely haven't been enthralled with a series like Kristen Callihan's "Darkest London" in a long, long time. "Winterblaze" just continues to trailblaze the series with a unique blend of historical romance, supernatural elements, and a charming blend of action, humor, and tense stakes.
I think the one element that worked against this book might've had to do with pacing, especially considering the frequent trades of flashbacks that peppered the early part of the book. While I understood the motive, I think that made this particular book much harder to get through, for frequency. Other than that factor, this book was made of win, as it builds the tension higher with respect to the overarching story surrounding the Elemental sisters, with Poppy taking the reins in this particular story.
Winston Lane has left his wife, Poppy, of 14 years after being brutally injured in "Moonglow" and learning that his wife has kept a significant secret from him about her supernatural powers and respective roles. But it turns out that Winston's not without secrets of his own as a demon chases after him to collect, and Poppy proceeds to persue him in order to save her husband. The tensions rise between them off and on with a number of revelations, but the narrative also shows them reconciling in some very steamy ways. There's another parallel story running between this as Jack Talent and Mary Chase join up to assist Poppy and Winston, but end up in a crossfire of their own (especially with respect to what happens to Jack in this book - yikes. No doubt that'll have significant bearings for the book to follow this.)
Despite some points where the narrative drags a little, the payoff for the revelations is well worth seeing unfold, and I'll admit I was surprised by a number of them, as well as reading eagerly as the novel ran at full throttle towards its climax. Very nice touch of action and outwitting smarts in the conclusion of events, and it does bring together some important threads established in this series thus far. Poppy and Winston were fun to watch in lighter moments, and there were more than enough "cool" scenes to watch in the supernatural side of this narrative.
Overall, I really enjoyed the ride, and look forward to more from Callihan's narratives here, especially in the upcoming "Shadowdance" to see Jack and Mary's story.
Overall score: 4/5 stars
Note: I received this as an ARC from NetGalley, from the publisher Forever/Grand Central Publishing.


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Commercial and communal areas see extended wear and tear on a daily basis, making them in need of routine and regular cleaning virtually every day or two. Not everyone has this kind of time to dedicate to cleaning, which is why A-1 Maid Service, Inc. offers commercial janitorial services in Tampa, FL.
From carpets to upholstery, windows to bathrooms and beyond, we work to clean every nook and cranny of your commercial space to ensure the comfort of everyone using it. Whether you've got an office full of employees or are welcoming regular guests to your commercial space, ensure it's comfortable, clean and aesthetically pleasing with our commercial cleaning in Tampa, FL.
Our Expertise Includes:
- Clubhouses: We offer cleaning services for a range of club facilities. If you're hosting a bi-monthly meeting or putting together a club event, know that we're on hand to provide you with thorough cleaning services at a moment's notice.
- Common areas: If you're responsible for a lounge or recreational area that's open to the public, make sure it's getting top-shelf cleaning treatment. We're experienced with communal environments of all types.
- Schools: Ensuring the health and wellness of students is a top priority. We'll help you see that mission through to success by providing cleaning services that absolve your school of germs, bacteria and other microbial hazards.
- Businesses and offices: Looking for swift, efficient office cleaning in Tampa, FL that you can rely on to keep your facilities pristine? Give us a call and we'll gladly explain how we intend to keep your office space comfortable and clean.
Contact Us for Cleaning
If you're ready to see what a professional cleaning service can do for you, give A-1 Maid Service, Inc. a call today at 813-949-9295. We'll show you why our customers keep on calling us once they've seen what we can accomplish.


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4 Tips for Post-Exercise Recovery
The quality of the athletic result of all of our hard work is mostly determined in the 22 hours/day we aren't training rather than the 2 that we are. Here are 4 tips to help optimize your recovery:
- Sleep – When it comes to recovery, nothing beats sleep. There is no substitute for a good night's sleep. Athlete burnout can often be attributed more to under-recovery than over-training. To maximize one's sleeping hours, it is important to establish a good sleep routine and create a good environment for sleep. See sleep guidelines below.
|Required hours of sleep
- Fuel for Recovery – To optimally protect your muscles following exercise, be sure to ingest a protein and carbohydrate supplement within 30 minutes of workout completion. As a general guideline, to enhance protein synthesis (muscle building), ingest 20-25g of protein and 40-50 g of carbohydrates in your post-workout snack.
It is important to include energy sources of carbohydrates, fats, and protein at every meal and snack. Young athletes tend to recover with supplements and snacks composed solely of carbohydrates. Carbs are an important part of the recovery process but they aren't the whole answer.
Whenever possible, eat whole foods instead of supplements. The great benefit of supplements is that they are convenient. When convenience matters most, it is ok to rely of your carb-protein-electrolyte supplement to tide you over between practice and your post-exercise meal.
- Remove Waste– The days of taking a cold tub or icing down tired muscles after a workout are over. Taking a cold shower may help down-regulate your nervous system but icing muscles slows waste removal and delays the inflammation process. The body relies on blood flow and muscle contraction to get rid of unwanted waste after a training session. Steady state, low intensity exercise is the best way to enhance peripheral blood flow, remove waste and speed the passing of acute muscle inflammation after a tough session. In a pinch, an alternative method of active recovery is using a muscle stimulation machine; like a compex or marc pro.
4. Hydrate for Recovery – Water is the second most important substrate (oxygen is first) to maintaining human life. It is involved in all relevant cellular reactions. All athletes should drink 2-4 litres of water/day. Surrounding intense workouts, competitions or practices, it is advisable to sprinkle some sea salt or electrolytes in your water to replace what the body sweats out. Replace each pound of body weight you lose during exercise with 500 ml of water.


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Introduction: Re-purpose Those Pesky 'free Internet' CD's Into Coasters
Over the course of the last few years, I've picked up a dozen or so of those 'free AOL' CDs; it seems that you can't buy a computer, check your mail, or even buy a tech-magazine without one of them falling into your lap.
Being the packrat I am, I just couldn't bring myself to recycle them. After leaving a coffee stain on my computer desk, I got the bright idea to make some coasters.
Teacher Notes
Teachers! Did you use this instructable in your classroom?
Add a Teacher Note to share how you incorporated it into your lesson.
Step 1: Adhesive Felt
I picked up some adhesive felt in the 'scrapbooking' section of Wal-Mart. It set me back a whole 88 cents. One sheet of 9"x12" felt will make 4 coasters.
Step 2: Placing the CDs
After removing the wax paper backing, place the CDs one at a time onto the felt. Placing the CDs can be tricky; try holding it just above the felt, then gently setting one edge down. From there, let it 'fall' onto the felt. Press down on the CD slightly to make an initial bond.
After all CDs have been placed, flip the sheet over and slide the back of your fingernails across the felt to make a stronger bond.
Step 3:
Cut the CDs apart, one at a time.
Step 4:
Using a small knife, poke a hole into the center of the ring from below. After you've made the initial hole, use short 'sawing' motions to remove the rest of the felt from the inner ring of the CD.
Step 5:
Congratulations! For 88 cents and about 20 minutes of your time, you've kept useless plastic out of the landfill, and kept unwanted coffee stains off of your desk!
Be the First to Share
2 Discussions
Now they don't need to scratch my desk up as regular discs yey .
Clever ;) You might be able to use then as the blades in a tesla turbine, I don't know...


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I recently came across this so-called acai bowl on Pinterest. In all honestly it looked pretty so I clicked on the picture, because even when it comes to food first impressions matter right? Acai Bowl: The Prettiest Breakfast? I think so.
Well as I learned more and more about the benefits of this acai fruit, I became more interested in trying it myself. I immediately drove to Whole Foods and asked one of the employees where I could find this frozen fruit that caused me so much intrigue. I don't know about you, but I am always a little picky when it comes to trying new foods. But this time I really wanted to try it. So I followed Pinterest direction and made myself an acai bowl, and I automatically fell in love. So I then began looking more into different ways to eat this pretty bowl that has replaced breakfast amongst millennials. If you have never tried it, get ready because I am going to show you some pictures that will have your mouth watery, and will make you want to run out to buy some. Plus I will share some of the benefits of eating an acai bowl.
So, What is Acai Anyway?
Acai is a fruit that can be thought of as something like a mix of a grape and a blueberry. It's found in slender palm trees around the Amazon River basin of South America. Some people describe the taste of Acai as a mix of wild berries and chocolate, what more do you want? yum.
Some uses of Acai other than food obviously, are natural food coloring, cosmetics, anti-aging skin creams, shampoos and conditioners, and food supplements.
Why is Acai so Healthy?
Our friends at GlobalHealingCenter.com say Acai berries are extremely high in anthocyanins, a form of plant antioxidant associated with the ability to lower cholesterol levels in the blood stream. They are also rich in plant sterols that provide cardio-protective benefits to our cells. It does this by preventing blood clots, improving overall blood circulation, and relaxing the blood vessels. But that's not all, Acai helps digestion, promotes healthy skin, aids in weight loss, it's an immune booster, it helps with anti-aging effects, better sex, and it helps you with your memory! whoa, not convinced yet?
Well, Acai bowl has become a thing on social media, with an effort to stay healthy and being always on the go. Millennials have opted for taking an Acai bowl as their breakfast, which I don't blame them for. You can add so much to your bowl, customizing it and making it pretty. Because the more you add to it (banana, granola, strawberry, coconut, nuts etc) the prettier your Instagram picture will be and the more nutrients you will get.
Here are some of the prettiest and tasty Acai bowl examples for you to get inspired.
Instagram your favorite acai photos #Acaibowls and share your favorite toppings with us.


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Summer has finally drawn to a close, and with it the scorching hot weather we've been experiencing lately. Although sunny Queensland isn't exactly known for its cold winters, the cooling climate still allows us the perfect excuse to crack open our winter wardrobes and start reaching for those jackets you've been dying to wear. If you're feeling a little weary on how to navigate a Queensland Autumn, below are five simple style tips that you can easily adapt to any wardrobe!
#1 Layering
The age-old trend of layering. It's one of the most crucial fashion trends as the cooler seasons roll around. If you're a fan of dresses, start adding some shirts underneath or a statement jacket over them for a warmer outfit.
#2 Prints and Patterns
When the weather starts to cool down, our motivation to put together an outfit starts to drop as well. We want to stay in bed longer, to enjoy the warmth as long as we can. But prints and patterns are a great way to make it look as if you've put a whole lot more effort into your outfit than you actually have.
#3 Winter Boots
It's a given that boots are a winter staple, but they are making a serious statement in the fashion world right now. From printed boots to heeled boots, you can never have enough with these comfortable shoes.
#4 Pops of Color
This ties in with prints and patterns, but adding a pop of color to your Autumn wardrobe can make a huge difference. Outerwear usually comes in darker colors, but try looking for some statement trousers or even a colored jacket!
# It's all in the Accessories
Earrings, necklaces, rings galore! Adding accessories to a cooler outfit can add another element to an otherwise drab outfit.
Kataia Stephen is a busy styling student and blogger, juggling three days a week of study with work, blogging and internships. In between her studies, she interns for Brisbane Fashion Month and Laura Churchill. While writing is her strong suite, her passion lies in fashion styling, particularly in commercial and editorial work.
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Colchester, St Helen's Chapel
History, tourist information, and nearby accommodation
HERITAGE HIGHLIGHTS: Late Saxon architecture on Roman foundations
History Embellished
An alternative - and highly unlikely - version of history suggests that the first chapel here was actually founded by Empress Helena in the 3rd century AD, and Offa merely rebuilt the existing chapel. Helena was the daughter of King Coel (Old King Cole of nursery rhyme fame). Her son was Constantine, who would become Emperor of Rome, and Constantine was said to have been born in Colchester.
The chapel is an extremely simple building, with a very small entrance at the north west corner, leading into a rectangular chamber that extends the full length of the building.
A short distance down St Helen's Lane s an open space that was once the main Quaker burial ground for Colchester.
About Colchester, St Helen's Chapel
Address: St Helen's Lane, Maidenburgh Street, Colchester, Essex, England, CO1 1UB
Attraction Type: Historic Church
Location: At the corner of Maidenburgh Street and St Helen's Lane, just outside Castle Gardens
Website: Colchester, St Helen's Chapel
Location map
Photo Credit: David Ross and Britain Express
Heritage Rated from 1- 5 (low to exceptional) on historic interest
Colchester Castle Museum - 0.1 miles (Castle)
Colchester, St Martin's Church - 0.1 miles (Historic Church)
Hollytrees Museum - 0.1 miles (Museum)
Natural History Museum, Colchester - 0.2 miles (Museum)
Colchester, Holy Trinity Church - 0.2 miles (Historic Church)
St Botolph's Priory - 0.3 miles (Abbey)
Jumbo Water Tower - 0.3 miles (Historic Building)
Colchester, St Mary at the Walls - 0.3 miles (Historic Church)
Nearest Accommodation to Colchester, St Helen's Chapel:
Nearest Self Catering Cottages
Colchester, Essex
Sleeps: 6
Stay from: £372.00 - 1817.00
Colchester, Essex
Sleeps: 4
Stay from: £357.00 - 1343.00
Rowhedge, Essex
Sleeps: 6
Stay from: £311.00 - 2099.00
More self catering near Colchester, St Helen's Chapel
Nearest Hotels
Feering, Essex
Stay from: £85.00
Sudbury, Suffolk
Stay from: £89.00
Long Melford, Suffolk
Stay from: £52.50
More Hotels near Colchester, St Helen's Chapel
Nearest Bed and Breakfasts
Colchester, Essex
From: £65.00
Colchester, Essex
From: £98.00
Birch, Essex
From: £40.00


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|Photo © Matjaz Krivic - All Rights Reserved
"As soon as you hear the word Urbanistan your imagination is whisked off into the traffic mayhem of Calcutta, the tawdriness of the neon sex nightlife in Bangkok, the unbelievable structuralised yet frenzied Tokyo, the suffocating and dusty streets of the (hardly) living body of the decaying Cairo, the roundabout of the hedonistic and aggressive Rio, the unstoppable narcissistic Manhattan, the global supermarket of turbo consumerism."I suggest you start off by reading the preamble for Matjaz Krivic's Urbanistan, which introduces and describes his photo gallery of 74 photographs with intriguing prose, such as "it (Urbanistan) is a story of survival through play, prayer, tradition, rituals, traditions, travel, socializing and especially a special light..."
The 74 exceedingly well composed photographs were made over Matjaz's 15 years of traveling, and include images from remote places such as Lalibela in Ethiopia, Hatgal in Mongolia, Shugruf in Yemen, Oraman Takht in Iran, and of course Varanasi...among many others. His photo essay will take you to these places that some of us have never been...or to those we already know well.
Matjaz Krivic is a globe-trotting photographer from Slovenia specializing in capturing the personality of indigenous people and places. He has covered the face of the earth in his intense, personal and aesthetically moving style that has won him several awards. He has made the road his home and most of the time you can find him traveling with his camera somewhere between the Sahara and the Himalayan region.


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Why Choose SigNet? Here are a several reasons: 1) We believe in providing quality not just the first time, but every time, 2) We listen before we act, 3) We link talent to results, 4) We use technology as an enabler rather than the solution, and 5) We have been in your shoes (We are just like you). SigNet also provides: High Customer Satisfaction, Quality Product and Service Delivery, Transparent Processes and Excellent Communication of Status.
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Tree Town
Tree Town
by John Leben
Dimensions (W x H x D): 19in x 42in x 1in
List Price: $750.00
Shipping: $75.00
Weight: 20 lb.
Tree Town is a limited edition print of a digital painting created on John Leben's Apple computer. There are 30 in this edition. It is one of a series of digital paintings in his "Urban Punk" Series; a sometimnes serious, and other times humorous exploration of issues of Urban Renewal including the world's exploding population, problems of security and the move toward renewable resources. This print is 19x42 inches in size, printed on canvas and framed in a black Nielson Aluminum frame. It is printed with Epson inkjet technology using archival methods and pigment-based inks. Smaller prints are also available both framed and unframed through John Leben's website: http://www.LebenArt.com.


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"Bipartisanship is a two-way street," House Speaker Nancy Pelosi declares in an interview airing Sunday on CNN's State of the Union.
"But let me say this," Pelosi continues, "The bill can be bipartisan, even though the votes might not be bipartisan, because they [Republicans] have made their imprint on this."
Pelosi pointed to the fact that the final bill will, in all likelihood, not include a government-run public health insurance option, a provision vigorously opposed by congressional Republicans but supported by liberal House Democrats. Instead, Pelosi tells CNN Senior Political Correspondent Candy Crowley, Democrats have settled on insurance exchanges as a way to help contain health care costs. That compromise position, Pelosi suggested, reflects an acknowledgement of Republicans' approach to health care reform.
Reflecting a key provision of the Senate bill passed late last year, the legislative outline released by the White House last week does not include a public option. Asked about the White House's decision to forego a provision popular with many liberals in the Democratic Party, White House spokesman Robert Gibbs said the administration made that decision because it did not appear that there would be sufficient votes to get the public option passed in Congress. Although some liberal Democrats in both chambers favor a public option, a substantial block of conservative Democrats in the House, known as the Blue Dogs, do not support it.
In the interview, Pelosi is also quick to suggest that President Obama and congressional Democrats have gone to great lengths to give Republicans an opportunity to weigh in on health care reform notwithstanding fundamental ideological differences between the two parties.
"We went into the legislative process - hundreds of hours of hearings and bill writing and all the rest - where the Republicans made their suggestions," Pelosi tells Crowley. "We know that one of the reasons we didn't have a bill in the fall is because the president wanted to give the Senate more time to arrive at bipartisanship in the Senate bill, which he thought might be possible then."
Pelosi added, "And so what we've had is the year of trying to strive for bipartisanship, as I say over 100 Republican amendments in the bill. And the Republicans placed their own bill on the floor, here in the House, which insured 3 million. Our bill insures over 30 million. So we have a different value system here."
Follow Martina Stewart on Twitter: @MMStewartCNN
Bugs Pelosi is from the democrats planet of Mars, or is it Uranus. I think it is the later. Talking points is all I read. Bush bashers will use him at the end of Bama's reign in 3 years as a continued excuse. If you dem posters would get some non partisan information coming direct from Washington government analists, you would still be in denial when learning the economics and political agenda of dumbo ears is socialist, completely contrary on the foundation principles of this country. I weep for you entitled leeches.
How about CNN post online for everyone to see who both Democrats and Republican has the big Insurance industry in their pockets!! I think it is time to see who is actually talking to the American people through their elected Officials!!
I can see it on Nancy Pelosi. She Has the Mark of the Beast on her Forehead and also on her Hand. The mark of the beast on your forehead is when you accept the Anti-Christ through blind faith. The mark of the beast on your hand is when you accept the Anti-Christ through gifts. People Obama is the Anti-Christ that you have all read about. You have been warned.
It is difficult to take many of these comments seriously due to poor grammar, horrific spelling and uneducated ramblings of most of the posters. I think that the Democrats are counting on people listening to and believing the "mainstream " media sound bites that are broadcast to make it look like the "minority" party is holding them up when they had a super majority and could have passed anything that they wanted......but didn't. Nancy, don't blame the GOP for the disarray in the Democrat party.
The party of "NO?" So, one should aways say "YES?" What a major play on words. Nancy is a power hog, masquerading this bill as morality, yet proposing immoral methods to implement, such has higher taxes and forced participation. I don't want the government in control of my health. True freedom is freedom from other men, not adversities.
Cheers to the 4 posting after my last. People that get it.
Whatever this old gas bag is smoking, I want some of it. Can I use my WIC stamps?
What they should call this bill is the Slavery reparations act of 2010, since the Demographics of all uninsured americans show that 92% are african american. I do belive everyone should have health insurance, but do it like the rest of us, pay for it.
With logic like that there is no need for such a large government. We only need one person who will be in charge of the military and incorporate one idea from his opponents and claim bipartisanship without the wastely time and cost of elections. Is this person truly that ignorant to believe a well educated society will belive that? I guess we have a new term, 'conveniently ignorant'.
my extramarital affair is bipartisan because during a heated argument with my wife about such a situation she said she hoped the filthy cheater would at least wear protection. I incorporated that idea into my affair my affair so I guess this is OK to do as it is bipartisan.
"Pelosi has tried her best. Those who need to be voted out are the republicans. All of them. for the 1 year we lost to their blocade."
What part of the Dems have been in total control all of last year do you not understand? If you want to place blame there's no choice but to put on the Dems. Just because the Repubs have disagreed doesn't mean they held up action last year. The Dem leadership had to make special back room deals and work like crazy just to get a lot of their own party to go along with the bills. And it appears we could see the same reluctance in the House to sign on to this latest effort.
I do agree with one thing and think it's appropriate with a modification- vote out all of the Repubs AND Dems.
I don't see why there can't just be simple reforms without an entire "overhaul." The system isn't 100% broken. Fix medicare so seniors can afford their prescriptions. Take care of insurance companies that want to charge outrageous premieums for pre-existing conditions. Tinker here tinker there but don't just start from scratch. Its not nessecary and we can't afford it!
Republicans block everything that doesn't fit in their FAT wallets. Passing health care reform would mean a loss of Insurance lobby money to their fabulous fundraising bank accounts.
How are the Republican blocking anything. Dems have a huge majority. They can pass anything they want.
They know if they pass this without GOP support and it bombs.... they have no one to blame. They may still blame GWB to shift it off of themselves.
I always thought I was a Democrat, but I dont blame everyone for my issues, I dont demean people and I dont demand you totally agree with me to be bi-partison. I dont even want a big Government takeover, actually I think the federal Government is way to big and shamefully spending money. Im registered as a Democrat, but in November I will vote every Democrat out of office I can. Its time for a big time out for the Dems, and I am no longer part of a pary thats been taken over by progressives.
Let me get this straight, " Bipartisan without Republican votes?"
Queen Nancy is an elitist socialist and why Progressive Democrats will be replaced in droves this November.
She is overwhelmingly out of touch and the personification of an oxiMORON!
Monopolies (OIL, INSURANCE) à Create a bunch of PUPPETS so called REPUBLICANS -à FAKE labeled themselves as CONSERVATIVES -à MINGLE into Christian Churches à BRAINWASHED the fearful evangelicas on PRO-LIFE and ANTI-GAY in order to get VOTES à PUT the OIL, INSURANCE in control of the economy and drain every American's pockets. GET IT or PAY.
So pukelosi is trying to blame the republicans for this government run health care/ government takeover of our liberties/government violation of our constitution even though the republicans keep saying NO. Somebody explain to me exactly how that works.
You Republican conspiracy theorists (party of just say no) don't get it. If you soc's have both party majority plus mister "transparent" at the helm, how could we block anything? I have to toss you a wow, and we allow you to reproduce?
as california races to beat greece to insolvency, the loony lady from california sits upon her perch and expounds on value systems and morality.........the democrats EXCLUDED republicans while the house and senate formulated these oppressive bankrupting bills........and then they couldn't even muster enough votes from DEMOCRATS to get them passed........the reason, the majority of Americans do NOT want this debt exploding bill shoved down their collective throats as the democratically controlled congress now threatens...... most americans support insurance and tort reform...... ie no preconditions which prevent one from obtaining insurance, no loss of insurance with loss of job, catastrophic coverage with no ceiling, malpractice reform, etc........and most Americans support helping to cover the uninsured........( and the NUMBER, 30 million uninsured is up for debate, but thats another story....what i can tell you is that in over 25 years working in healthcare, not ONCE have I seen an uninsured patient denied urgent care )................
what most Americans don't support is a bill that is so over the top in terms of governmental control and threatens to throw our entire economy over the cliff while we're all hoping our economy pulls out of this death spiral that still threatens us .....this endless debate over future taxes, spending and a healthcare bill that the majority CLEARLY does not want has created a cloud of UNCERTAINTY which has stopped economic recovery in its tracks........have a nice day
Whomever is moderating this site should do so in a timely fashion!
Far left loon speak. You can be against something yet still be for it. What an intellect! No wonder the dems put her in charge, she's a mindless twit at best.
Republicans act and look like stubborn first grade brats.
WE NEED A PUBLIC OPTION!!! I don't care if there is any Republican or Conservative support so long as a good health reform bill is passed. Get rid of the anti-abortion clauses. Add in the anti-trust clauses. Get rid of the tax on those fortunate enough to have a strong advocate to get them good health care (why should they be penalized). Get rid of the mandates.


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By Shaykh Muhammad Akili
Dream interpretation requires vast knowledge, clear perception, and sensitivity. Such knowledge must be based on the fundamentals of one's religion, inner spiritual values, moral and cultural traditions. The beginner in this field must know that there are two types of dreams: one type that comes from God Almighty, and the second type comes from Satan. What is good comes from God Almighty, which is a type of revelation that comes to a righteous person and carries either glad tidings, or warnings. This is the type of dream which is referred to in God's Prophet's saying: "A true dream represents one of forty¬six branches of a prophecy." The second type of dream connotes deception, cunningness, contriving, jealousy, or a scare, causes pain, or occurs after eating a heavy, late meal or after going to bed hungry. This type of dream comes from Satan. God's Prophet (s) said: "As time draws nearer to the conclusion of this world, dreams will become confused. The most true of dreams are those of a truthful person. Thus, if one sees a dream that he dislikes, he should tell no one about it, and he should immediately leave his bed and perform his prayers." He also said, "The best of ropes is steadfastness to one's religious life."
Some interpreters divide into dreams in three categories:
1. A good dream which is a glad tiding from God Almighty
2. A dream that rises from one's desires and inclinations
3. A distressful dream that is prompted by Satan.
As a consequence of such dreams, one may wake up either happy or afraid. Some dreams cause elation, while others cause shivers. In fact, the human frailty is subject to such involuntary acts of infringement upon its so-called 'privacy.' Each dream connotes meanings that relate to one's own character, actions, thoughts, intentions, expectations, qualities, associations, dealings and environment. However, one may wake up in fear from his dream, though it signifies joy and exaltation, or one may wake up happy, though his dream connotes sorrow and distress.
It is necessary here to state that if people depend solely on books to explain their dream, they will certainly fail to understand all the meanings. Thus, it is of great importance to seek a knowledgeable dream interpreter or a wise Shaikh who is familiar with the fundamentals of dream interpretation, their inner and outer meanings. God knows best.
[Excerpted from Ibn Seerin's Dictionary of Dreams, copyright Pearl Publishing House.]


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Saturday, February 22, 2020
About Vietnam
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Travel Advices
The North Ha Noi
The capital, Hanoi, sprawls on the banks of the Red River. It is a beautiful city that retains an air of French colonial elegance with pretty yellow stucco buildings lining leafy streets. Hanoi is also a city of lakes, which adds to its air of sleepy grace. At present there are relatively few cars
Central Vietnam Hue
Midway between Hanoi and Ho Chi Minh City lies the city of Hue. The former capital of the emperors of Vietnam, it is known for its beautiful imperial architecture, although a great deal of this was destroyed during the Tet offensive in 1968. The Perfume River forms the border between the city itself and the former 'Forbidden Purple City', the mighty Citadel.
The South Ho Chi Minh City
Set back from the delta formed by the Mekong River, Ho Chi Minh City (formerly Saigon) is the main commercial center of the southern part of Vietnam, receiving its name in honor of the leader who successfully led the nation against both France and the USA. Locals still like to refer to it as Saigon
Traditional festivals in Lunar year (When to go)
The last day of the previous year to 3rd day of 1st Lunar month: Tết festival.2nd day of 1st Lunar month: Cửa Ông temple Festival, Cửa Ông ward, Cẩm Phả district, Quảng Ninh province.
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