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Ruh-roh. (Photo Credit: We Love Costa Rica)
Following our Paleolithic ancestors, our Neolithic ancestors lost an average of six inches in height. Most people now have those last 5-10 pounds that seem impossible lose. The causes for both, surprisingly, may be the same.
Robb Wolf can explain. Robb, a former research biochemist, has functioned as a review editor for the Journal of Nutrition and Metabolism and is co-owner of NorCal Strength & Conditioning, one of the Men's Health "top 30 gyms in America." He's also a former California State Powerlifting Champion with a competition 565 lb. squat, 345 lb. bench, 565 lb. deadlift…
I have known of Robb for several years, but I only met him through a friend a week ago. Several weeks earlier, that same friend had sent me a copy of Robb's book, The Paleo Solution, which I ended up devouring in a few sittings. The chapters on digestion and improving digestion were particularly fascinating to me, and, for that reason, this post is a book excerpt. It details a particular problem and specific solutions. Enjoy.
Enter Robb Wolf.
A Common Problem
Below I describe several people who at first glance appear different, but in fact they all share a common problem. They had significant health issues with no apparent cause or solution and assumed they had no treatment options, as their doctors were stumped and could offer few solutions.
For you, this chapter may represent the "missing link" in your quest for improved performance and health.
Alex, Age Five
I first learned of Alex from my friend Kelly. She related a story of a little boy who was very sick, underweight, and suffering from constant digestive problems. If you like kids and other small, scurrying critters, Alex's features and symptoms were literally heartbreaking. He had painfully skinny arms and legs, attached seemingly at random to a torso dominated by a prominently distended belly. At night Alex thrashed and turned in his bed, wracked by diffuse pain in his arms, legs and, especially, his belly. Alex had severe lethargy and a "failure to thrive." His doctors ran extensive tests but found nothing conclusive. They recommended a bland diet of toast, rice puddings, and yogurt, but with no benefit to the little guy.
Kelly contacted me on behalf of the family and asked if I had any ideas that might help Alex. I made a few specific recommendations, which the parents enacted immediately. Within ten days, Alex's perpetually distended belly was flat and normal. He gained six pounds in a little over two weeks and was noticeably more muscular in the arms and legs. His sleep shifted from the thrashing, restless bouts that left him listless and tired, to the sleep all kids should have: restful, unbroken, and filled with dreams. Alex's energy improved to such a degree that the other kids and parents could hardly imagine he was the same kid. He was healthy and happy, all because of a simple adjustment he and his family made to his eating.
Sally, Age Sixty-One
Sally was referred to us by her family physician. Sally's doctor had worked with her on a variety of issues: low thyroid, osteoporosis, gall bladder problems, depression, and high blood pressure. It was an impressive and ever-growing list of ailments that both Sally and her doctor attributed to "normal" aging. Her doc was pretty forward thinking, however, in that she recommended that Sally perform "weight bearing exercise" to help slow the progression of the osteoporosis and muscle wasting that been accelerating in the past four to five years.
When this recommendation brought Sally to us, she was a bit reluctant to get started with a strength-training program and was very reluctant to modify or change her nutrition. We were gentle but persistent.
Our recommendations focused on specific changes to her nutrition and lifestyle. Within two months Sally was off her thyroid medications, her gall bladder issues were gone, she was four pants sizes smaller, while her symptoms of depression had disappeared. After six months of training with us and following our nutrition recommendations, it was discovered that she was no longer osteoporotic.
Of all the improvements, Sally's doctor was most impressed with the increased bone density. She asked Sally what she had modified to affect this change. When Sally told her doctor how she had changed her nutrition, her doctor pondered things for a moment, then said, "Well, it must be something else! Food can't do all that."
Jorge, Age Forty
Jorge started working with us primarily to lose weight. At five feet nine inches and 325 pounds, Jorge was heading down a path of significant illness stemming from type 2 diabetes and obesity. Compounding Jorge's situation was a condition neither he nor his doctors could figure out. Nearly every time Jorge ate, he would break out in a rash and his tongue would swell. Like really swell. Jorge had to keep an epi-pen on his person at all times, similar to someone who has a severe allergy to bee stings or peanuts.
Jorge is a practicing attorney and several times a week he would dash out of the courtroom on a mad trip to the emergency room, where he would receive antihistamines to bring his tongue swelling under control. His doctors were (again) stumped. His blood work did not show a specific allergy, nor did he appear to have a full-blown autoimmune disease. Certain immune cells were obviously overactive, but in an atypical fashion that left the allergists and rheumatologists scratching their heads.
We recommended a nutritional change for Jorge, which he fought tooth and nail. God has never made a person more appropriate to be an argumentative lawyer! Part begging, part threatening, we finally won Jorge over and told him, "Just do this for a month. If it does not work, what have you lost? If it does work, what will you have gained?"
Jorge gave things a shot and his tongue swelling disappeared. Now a year later, Jorge is down to 255 pounds and making headway toward his goal of a lean, strong 225 pounds. Thankfully, Jorge now argues for us instead of against us! Not to beat up on the physicians too much, but when Jorge told his docs what he changed, they too did not believe the cause and effect staring them straight in the face.
So, What Did We Do?
It will come as a surprise for most people that the underlying cause of all the issues described above, in these very different people, was the same thing—a common component in nearly everyone's diet. Gluten.
Gluten is a protein found in wheat, rye oats, and barley. Other grains such as corn and rice have similar, but less problematic proteins (we will talk about that later).
OK, calm down, I get it. Bread, pasta, and cookies are yummy. They are also likely killing you. The other sections of this book I'm willing to give you a "pass" on understanding the technical points. Most people kinda get the insulin/high-carb issue. People are slowly realizing there are "good fats." So, I'll not hold you responsible for that material. However, I insist you read this grain issue, ponder it, and then do what I recommend.
We are going to learn the whole story about gluten, grains, and their roles in disease. I'll then give you quantifiable measures for determining how much healthier you are without them. Then it's all up to you. If you want to be healthy, you will find some level of compliance that works for you.
We have all seen pictures or videos of smokers dying from lung cancer yet still smoking through tracheotomy holes in their throats. Amazing, right? How can people do that? Well, gluten consumption is on par with a pack-a-day smoking habit.
Like most things, we need to start at the beginning.
Grains Anatomy
When I say "grain," I am talking about one of many domesticated grasses in the gramineae family. This includes staples such as wheat, rye, oats, barley, millet, rice, and sorghum. These plants are derivatives or descendants from wild grasses that have been managed and bred for 2,000–5,000 years. All grains have the following anatomy:
The bran is the outer covering of a whole, unprocessed grain. It contains vitamins, minerals, and a host of proteins and antinutrients designed to prevent the predation, or eating, of the grain. When you see brown rice, the bran is the flakey outer covering of the rice.
The endosperm is mainly starch with a bit of protein. This is the energy supply of a growing grain embryo. When you see white rice, this is the endosperm with bran and germ removed.
The germ is the actual reproductive portion of the grain. This is where the embryo resides.
In the wild, the cereal grain is distributed by the wind, and when conditions are right, the germ (embryo) begins the process of growth using the endosperm for energy. It may come as a surprise, but plants are not benign, altruistic organisms just waiting to send their next generation of young into our mouths in the form of sushi rice or French bread. Grains, like all critters on this planet, face the challenge of surviving long enough to reproduce. This is particularly problematic for grains in that their most nutrient-dense portion (the part we eat) happens to be the reproductive structure.
Sidebar: Oats, Quinoa, and False Friends
Hey Robb, I appreciate your concern, but my dietician told me Oats are gluten-free, so no need to worry about my morning bowl of oatmeal? Yep, I love oatmeal too, but it contains similar proteins to gluten. Cereal grains tend to have proteins that are high in the amino acid proline. These prolamines (proline rich proteins) are tough to digest, and thus remain intact despite the best efforts of the digestive process to break them down. The result is gut irritation, increased systemic inflammation, and the potential for autoimmune disease.
Corn has a similar prolamine called zein. Now you can heed or disregard this information as you please, but grains are a significant problem for most people. Upon removal of these grains, you will notice that you feel better. With reintroduction of grains…well, you feel worse. Keep in mind this inflammation is also a factor in losing weight and looking good, so don't dismiss this if your primary goal is a tight tush. What I'm asking you to do is take 30 days and eat more fruits and veggies instead of the grains. See how you do. Not so hard, right? And just to head you off at the pass, let's tackle two other grain related topics: "Whole grains" and Quinoa.
When we factor in their anti-nutrient properties, and potential to wreck havoc on our GI tract, grains are not a sound decision for health or longevity. For the purposes of our discussion, consider dairy and legumes in the same category.
[Note from Tim: Many of you know that I consume some legumes and beans. Normal cooking will reduce anti-nutrients in both, but, when possible, I also soak them overnight beforehand in water with a tablespoon of baking soda. Soaking for 24 hours at room temperature has been shown to remove 66% of the trypsin (protease) inhibitor activity in mung bean, 93% in lentil (this is what I eat most often), 59% in chickpea, and 100% in broad bean. Remember also to distinguish "in vitro" (e.g. red blood cells in a petri dish) vs. "in vivo" (e.g. after normal digestion) studies.]
Quinoa pops up frequently and the refrain goes like this, "Robb! Have you tried this stuff Quinoa (the pronunciation varies depending on how big a hippy you are). It's NOT a grain! It's fine, right?"
Well, you've likely heard the expression, "If it looks like a duck and quacks like a duck…" Quinoa is botanically not a grain, but because it has evolved in a similar biological niche, Quinoa has similar properties to grains, including chemical defense systems that irritate the gut. In the case of Quinoa, it contains soap-like molecules called saponins. Unlike gluten, which attaches to a carrier molecule in the intestines, saponins simply punch holes in the membranes of the microvilli cells. Yes, that's bad. Saponins are so irritating to the immune system that they are used in vaccine research to help the body mount a powerful immune response. The bottom line is if you think grains or grain-like items like Quinoa are healthy or benign, you are not considering the full picture.
One for Me and One for You
Some plants, like blueberries or similar fruits, have evolved a strategy of "give a little to get a little." Critters (us included) eat these fruits, then pass the seeds in a convenient, warm fertilized package that all but guarantees the next generation. Sewage systems aside, this is a reasonable trade off. The critter that eats the blueberries gets a little nutrition in exchange for spreading the blueberry seeds for subsequent generations of blueberries.
Other plants take a different approach and try to dissuade all predation by shrouding themselves in nasty substances that are either irritants or outright poisons. Consider poison oak or poison ivy. These plants have developed chemical warfare capabilities and use oils that have a tendency to work their way through the skin of animals that come in contact with the leaves. This oil sets off an alarm that irritates the immune system. Lymphocytes and other white blood cells attack the oil and in the process release pro-inflammatory chemicals that lead to a rash. Keep this idea in mind as we talk about grains, as it will help you to wrap your mind around what is happening when we eat this "staple" food.
If we compare grains to the strategies listed above, "give a little, get a little," like the blueberry, or "bugger off," like the poison oak, we see that grains are much more like poison oak. If a critter eats a grain, that's it for the grain. That does not mean that the grain goes down without a fight! Grains are remarkably well equipped for chemical warfare.
Grains contain a variety of proteins, some of which are called lectins (not to be confused with the hormone leptin). In simple terms, lectins stick to specific molecules and thus play "recognition" roles in biological systems.
For our purposes, we will look at wheat germ agglutinin (WGA), which is one of the nastier lectins, but also one of the better studied. Keep in mind, WGA (or similar molecules) are found in all grains, but it's my opinion (and that of many other researchers) that wheat, rye, and barley, which are the gluten-containing grains, are likely the worst of the bunch with regard to health. Millet is similar to oats, in that it contains a protein only a few amino acids different from gliadin (the main problem in gluten), and it is therefore problematic for digestion. Be careful with "gluten-free" snack foods that seem too good to be true, millet-based or otherwise. Corn and rice can also be problematic, but they are safer if consumed infrequently (we will look at this later). WGA and similar lectins are problematic for several reasons:
- Lectins are not broken down in the normal digestive process. This leaves large, intact proteins in the gut. If you recall, most proteins are broken down in the digestive process, but the structure of some grain proteins makes them very difficult to digest (for the geeks: these proteins are high in the amino acid proline). Grains also contain protease inhibitors (dairy and some other foods also contain these), which further block the digestion of dangerous lectins. This lack of adequate protein digestion leads to serious problems, as you will see.
The lectins attach to receptors in the intestinal lumen and are transported intact through the intestinal lining. Remember how amino acids and sugars are transported out of the intestines during digestion? Certain lectins "fool" transport molecules in an effort to gain entry into our bodies intact.
These large, intact protein molecules are easily mistaken by the body as foreign invaders like bacteria, viruses, or parasites. It's perhaps unpleasant to think about, but the intestines are not the nicest place to hang out. This area is a major source of infection by bacteria and viruses, and the immune system lies primed, waiting to pounce on any invading pathogen. Not only does WGA enter the system intact, it damages the intestinal lining, allowing other proteins to enter the system. Why is this a problem? Our immune system mounts an attack on these foreign proteins and makes antibodies against them. These antibodies are very specific to the shapes of these foreign proteins. Unfortunately, these proteins also tend to look like proteins in our body.
Brother from a Different Mother—Molecular Mimicry
Proteins are made of molecules called amino acids (AA). Let's imagine for a minute these amino acids are represented by Legos, with different shapes and colors denoting different amino acids. Imagine a string of Legos with a specific sequence; let's say its five to ten Legos long. Now imagine another, identical set of Legos attached on top of many more Legos. The top five to ten of the long piece is identical to the short piece.
Let's assume the short piece is WGA and the long piece is a protein in the beta cells of your pancreas where insulin is made. If the WGA is attacked by the immune system and an antibody is made against it (because the body thinks WGA is a bacteria or virus), that antibody will not only attach to WGA, it can also attach to the protein in your pancreas. When that WGA antibody attaches to your pancreas, it precipitates a wholesale immune response—attacking that tissue. Your pancreas is damaged, or destroyed, and you become type 1 diabetic. If that protein happened to be in the myelin sheath of your brain, you would develop multiple sclerosis.
Most people are familiar with a condition called celiac, which is an autoimmune disease caused by gluten, a protein found in wheat, rye, barley, and millet. It is clearly understood that celiac is an autoimmune disease caused by lectins. It is also clear that other autoimmune diseases such as rheumatoid arthritis, lupus, Sjögren's, multiple sclerosis, and a host of other autoimmune conditions occur at much higher rates in celiac patients. However, this association, for whatever reason, was largely dismissed as an anomaly until researchers recently made the connection between the development of celiac and other autoimmune diseases.
We now understood that WGA and other lectins have a significant effect on the enzyme transglutaminase (TG). Transglutaminase is an enzyme that modifies every protein we make in our body. How many proteins does TG modify folks? That's right, all of them. Heart, brain, kidney, reproductive organs—all of them. So, if lectins can cause problems with TG, and if TG modifies every protein in our body, how many things can lectins cause problems with? I hope this is obvious—lectins can and do affect every organ system. Reproductive issues, vitiligo (a skin condition where the individual loses pigmentation in the skin) Huntington's, narcolepsy—we have found literally hundreds of conditions in which lectins appear to be the causative factor. Not only do we have science to support this, we have observed clinical resolution of these conditions upon the removal of grains, legumes, and dairy. I hate to do this to you, but we have to go back into the intestines.
Really? Digestion? Again?
When food is emptied from the stomach into the small intestines, it is mixed with bile salts that are produced in the liver and stored in the gall bladder. Remember, bile salts are much like soap and are critical for our digestion and absorption of fats. In addition to bile from the gall bladder, the pancreas releases digestive enzymes that are critical to digestion. And lest you forget, much of the digestive process happens at the tiny structures in our intestines—the villi and microvilli. Now let's see how lectins interact with the intestinal lining to produce autoimmunity.
Lectins such as WGA bind to a receptor in the microvilli, allowing WGA to be transported into the body. This is the mechanism of the autoimmune cascade I described above. If the gut wall (microvilli) becomes damaged, the entire contents of the intestines can now make its way into your system. Yes, that's as bad as it sounds. You are not only in a position to create antibodies against WGA, which leads to autoimmunity, but you now have the potential to develop multiple allergies due to a permeable gut lining and inadequately digested food. This is how you can develop allergies to chicken, beef, apples, or other normally benign foods.
Additionally, if your gut is damaged, you expose yourself to a host of chemicals that would normally remain in the intestines. This can lead to conditions such as multiple chemical sensitivity syndrome, which is regarded more as a psychiatric problem than legitimate medical condition.
Let me be crystal clear about this: Anything that damages the gut lining (including bacterial, viral, and parasitic infections, as well as alcohol, grains, legumes, and dairy) can predispose one to autoimmunity, multiple chemical sensitivities, and allergies to otherwise benign foods.
As my Brazilian Jiu-Jitsu coach says, "This no opinion is, this fact is."
"If the gut wall (microvilli) becomes damaged, the entire contents of the intestines can now make its way into your system." [Note from Tim: this is where the "feces in the bloodstream" post title comes from]
Full of Bile
While this digestive disaster is taking place, there are several other problems brewing. As you recall, the function of the gall bladder is to release bile salts into a meal as it is emptied into the duodenum from the stomach. When the intestinal wall is damaged, the chemical messenger, cholecystokinin (CCK), is not released. CCK usually sends the "on" switch to the gall bladder and the secretion of pancreatic digestive enzymes. When this signal is blocked, we do not properly digest our foods, particularly fat and protein. The lack of bile release allows cholesterol crystals to form in the gall bladder, which leads to gall stones. The standard medical practice of removing the gall bladder is effectively killing the "canary in the coal mine." Gall stones are a symptom of a problem, an alarm. Instead of treating the cause (remove grains) we cut out the gall bladder. People who have had gall bladder removal are almost certainly undiagnosed celiacs and likely have a number of other progressive diseases. In my experience, these individuals are plagued with digestive problems, culminating in dysphagia, or difficulty swallowing.
The disruption of CCK and related hormones (PYY, adiponectin) in the signaling cascade of digestion is a really big deal. Not only is the digestive process severely damaged, much of our satiety signaling is taken offline as well. We cannot properly digest our food, we are always "hungry," and the very food we crave, refined grains and sugary junk, happens to be the cause of the problem.
It Gets Better
Another piece of the chemical defense system used against us by grains is a group of enzymes called protease inhibitors. Protease inhibitors prevent the breakdown of proteins. This means that when you consume grains you do not effectively digest the protein in your meal. Protease inhibitors also stymie the digestion of lectins such as WGA, making these already difficult-to-digest items virtually indestructible. This leaves more large proteins in the intestinal contents, which increases our likelihood of developing autoimmunity, allergies, or chemical sensitivities.
Osteoporotic Much?
If you do not have a bellyache thinking about grains by now, let's look at one more player: antinutrients such as phytates. Phytates are important for seeds and grains because they tightly bind to metal ions (like magnesium, zinc, iron, calcium, and copper), which are crucial for the growth and development of the grain. If the metal ions are not tightly bound by the phytates, the process of germination can happen prematurely and this can spell disaster for the grain.
When we consume grains, the phytates are still active and powerfully bind to calcium, magnesium, zinc, and iron. This means the calcium, magnesium, zinc, and iron are unavailable for absorption. Because of the action of antinutrients such as phytates combined with the gut damaging characteristics of lectins and protease inhibitors, our Neolithic ancestors lost an average of six inches in height vs. our Paleolithic ancestors due to the Neolithic diet of grains and legumes. Are you concerned about osteoporosis or iron deficiency anemia? Do you suffer from fatigue or heart problems that might be caused by magnesium deficiency? Have you diligently consumed a "smart" diet of whole grains, legumes, and low-fat dairy as per the recommendations of your dietician and doctor? Do you see how ridiculous that suggestion is in light of what you now know about grains, legumes, and dairy?
Thank You Sir, May I Have Another!
Here is a recap of how grains cause malabsorption issues and how that affects our health and well-being:
- Damage to the gut lining. If the gut is damaged, you do not absorb nutrients. We need healthy villi and microvilli to absorb our nutrients, be they protein, carbohydrates, fats, vitamins, or minerals.
Damage to the gall bladder and bile production. If you do not absorb fats and fat soluble nutrients such as vitamins A, D, K, and other nutrients, you will have problems utilizing any minerals you do absorb, to say nothing of the nutrient deficiencies from inadequate essential fats.
Phytates tightly bind to metal ions and make them unavailable for absorption. Analytical chemists actually use purified phytates in experiments where it is necessary to quantify the amounts of metal ions like calcium, zinc, or iron in a sample because the phytates bind to these metals tighter than just about any other molecule. The same thing happens when you eat phytates, and this is not a good thing for bone health or iron status.
Open door for autoimmunity and cancer. Once the gut lining is damaged, we are at exceptionally high risk of autoimmune disease, such as Hashimoto's thyroiditis, and several types of cancer, including non-Hodgkin's lymphoma. The pancreas is assailed by grain-induced inflammation due to CCK problems and elevated insulin levels. This inflammation is a potential cause of pancreatic cancer and pancreatitis (inflammation of the pancreas).
Why does all this happen? Because grains are pissed that you want to eat them and they are willing, and able, to fight back.
Here is a short list of the problems associated with leaky gut and the autoimmune response:
• Infertility
• Type 1 diabetes
• Multiple sclerosis
• Rheumatoid Arthritis
• Lupus
• Vitiligo
• Narcolepsy
• Schizophrenia
• Autism
• Depression
• Huntington's
• Non-Hodgkin's lymphoma
• Hypothyroidism
• Porphyria
But I'm Not Sick
Some of you, however, may think you have no issues here. You have eaten grains, legumes, and dairy your whole life and are "fine." Well, maybe. But I suspect that is not the case. I'll bet that if you completely remove these Neolithic foods from your diet for one month, you will notice a dramatic improvement in how you feel and perform. Why? Because if you are consuming these foods, I'll wager you have gut irritation and other systemic inflammation issues.
A recent study looking at children with type 1 diabetes (an autoimmune condition) found that a significant number of them had overt gut pathology, i.e., celiac. Some had a positive antibody test for celiac, but a number of kids were negative on both the WGA antibody test (a common blood test for celiac) and on an intestinal biopsy. So doctors would think there was no gluten influence in their condition. Interestingly, however, nearly all the kids showed antibodies in the deep tissues of the microvilli to . . . transglutaminase.
The study authors suspected most of the kids would at some point develop what is commonly described as celiac. What this tells us is gut damage can be fairly benign (few symptoms) but still lead to autoimmunity. Once initiated, autoimmunity can and does progress to other problems. Your doctor or dietician will likely dismiss this information, especially if you are "negative" for any of the standard blood work or lab tests for celiac. They are foolish in this regard, but hey, it's only your health.
Trust your medical professionals, they always know best. Or, try a simple experiment: Follow a Paleo diet, and assess how you feel and perform. I know, I can hear the MDs now, that it's "just anecdotal." If you are going to save your ass you are not likely to get much support in this matter unless you have a forward-thinking and aggressive primary physician.
What is the ultimate gold standard in all this? How do you know for sure you do or do not have an issue with these foods? The answer seems obvious: remove the potentially offending foods! Reintroduce them after thirty to sixty days. See what happens. Now there is a caveat to this. You only need to be exposed to things like gluten once every ten to fifteen days to keep the gut damaged. This can bedevil people as they "cut back on gluten" but do not notice an improvement in their overall health. I'm sorry but there is not a pink "participant" ribbon given out for doing this "almost correctly." You need to be 100 percent compliant for thirty days, then see how you do with reintroduction.
Now, I'll be honest, the reintroduction is for you, not me. If I did a phone consult with you, I'd ask, "How did you do when you had that piece of bread?" I know exactly how you did—I've seen this scenario thousands of times, but you are the one who needs convincing. When you reintroduce gluten you will not feel good. Sorry kiddo, it's just the way it works. Now it's up to you to decide if health and a long life are worth forgoing some of these foods more often than not.
Does all this seem hard to believe? Well, remember how I described the effects of poison oak on your skin? It's a similar deal here with gut irritation and lectin exposure. If you want to get the full power of this program, you need to actually give it a shot. Worst-case scenario: You spend a month without some foods you like. Best-case scenario: You discover you are able to live healthier and better than you ever thought possible.
But I Like Bread and Pasta!
Yes, I like that stuff too, but they make me sick. I suspect it makes you sick, as well. Not only do grains make you sick by raising insulin levels, messing up your fatty acid ratios (n-3/n-6), and irritating your gut, but they are also addictive. Grains, particularly the gluten-containing grains, contain molecules that fit into the opiate receptors in our brain. You know, the same receptors that work with heroin, morphine, and Vicodin? Most people can take or leave stuff like corn tortillas and rice. Suggest that people should perhaps forgo bread and pasta for their health and they will bury a butter knife in your forehead before you can say "whole wheat!" Sorry folks, I don't make these rules, I just have the lovely task of educating you about them.
Why I had to focus on gluten-free living, exercise, and trying to get you healthy, I will never know. I should have just peddled hookers, cocaine, and pastries! So much easier.
Instead, here's a one week food plan. There are hundreds of great options, but this is a simple menu to get you started:
Week 1
BREAKFAST: 2–4 poached eggs, almonds, small piece fruit or berries
LUNCH: Chicken fajita salad
SNACK: 2 oz chicken, apple, few avocado slices
DINNER: Grilled salmon, roasted green beans, side salad
BREAKFAST: Leftover salmon, walnuts
LUNCH: Lettuce, tomato, onion, and condiments of your choice over 1–2 burger patties, orange, almonds
SNACK: Jerky, macadamia nuts
DINNER: Rotisserie chicken, steamed broccoli, side salad
BREAKFAST: Leftover chicken w/salsa, ½ avocado
LUNCH: Tuna and cabbage salad
SNACK: Remainder of tuna and cabbage salad
DINNER: Crock-Pot pork loin, tomato sauce, zucchini, chopped cauliflower, basil. Make a large portion, leftovers will be used for several meals!
BREAKFAST: Slice of ham, 2–3 scrambled eggs, fruit
LUNCH: Leftover pork loin
SNACK: 2 hard-boiled eggs, almonds
DINNER: Stir-fry beef salad. Serve over bed of greens with balsamic vinegar
BREAKFAST: Sausage stir-fry breakfast
LUNCH: Easy ceviche
SNACK: 2 oz chicken, apple
DINNER: Spaghetti squash (Note from Tim: this is delicious) or kelp-noodle spaghetti: cook either choice with marinara sauce, ground meat, olive oil
BREAKFAST: Chicken apple hash
LUNCH: 5–6 oz deli turkey, ½ lb steamed broccoli, drizzle with olive oil
SNACK: 2–3 oz turkey, carrot sticks, almonds
DINNER: Indian-style coleslaw, leftover pork loin, side salad with olive oil
BREAKFAST: Western omelet, sweet potato hash
LUNCH: Lamb patties, tomato, lettuce, strawberries
SNACK: Turkey, avocado
DINNER: Halibut, roasted asparagus, berries with balsamic vinegar
For full 30-day meal plans, recipes, and more, this is the resource.
Afterword: Holy religious war, Batman! Hundreds of strong comments below, including a few very smart contributions from MDs, nurses, etc.. Robb has also answered some of the most common questions in the comments.
The Tim Ferriss Show is one of the most popular podcasts in the world with more than 900 million downloads. It has been selected for "Best of Apple Podcasts" three times, it is often the #1 interview podcast across all of Apple Podcasts, and it's been ranked #1 out of 400,000+ podcasts on many occasions. To listen to any of the past episodes for free, check out this page.


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We are located in Brighton, Michigan, and our products ship from our warehouses located in the USA.
You can reach out to us via email at email@example.com, call us toll free at 800-518-3391, or message us on Instagram @ruffhouzinpetstore
For dog apparel, the chest measurement is always the most important. If your dog is in between sizes, it is always better to size up.
It is very important that you refer to each and every size chart for specific measurements for each brand varies.
Back: Measure the lenth of your pet's back from the base of the neck to the base of the tail.
Neck: Measure the circumference of your pet's neck for as snug of a fit as you would like to have.
Chest: Measure the girth around the broadest part of your pet's chest.
Our products are sourced and made in the USA, Canada, Europe, Italy and China by our long-standing, reliable manufacturing and distributing partners.

subset: commoncrawl


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Casey Kasem: Life Support Being Pulled By Daughters
Casey Kasem Daughters to Pull Life Support
Legendary DJ Casey Kasem will live out his final days this week surrounded by his children ... who have made the decision to withhold medication, food and fluids.
The judge in Casey's conservatorship case just reversed a ruling which required doctors to keep him alive with nourishment and meds.
The 82-year-old is currently in a Washington hospice facility.
Casey's kids tell TMZ ... their dad's health directive document states, "If the extension of my life would result in mere biological existence, devoid of cognitive function, with no reasonable hope for normal functioning, then I do not desire any form of life-sustaining procedures, including nutrition and hydration."
Casey's wife Jean was in court and furious over the judge's decision, storming out and screaming that the kids will have Casey's blood on their hands.


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ASOCIATIA AEROSPATIALA ROMANA / Romanian Aerospace Association
"Daca vrei sa construiesti o corabie, atunci nu aduna oamenii, pentru a cara cheresteau, pentru a-si pregati uneltele, pentru a le da sarcini, ci invata-i pe oameni ce inseamna dorul de marea nesfarsita" (Antoine de Saint Exupery) "When everything seems to be going against you, remember that the airplane takes off against the wind, not with it." (Henry Ford)
Forma legala / Formal Registration
Informatii despre Doru Varlan
- Alex Vraciu - un aviator de origine romana...
- D. Varlan - o autoevaluare
- Demersuri in favoarea aviatorilor din Romania
- Fiicele aviatorului D. Varlan...
- In aceasta zona geografica se afla ASOCIATIA AEROSPATIALA ROMANA
- In ce cred eu D. Varlan
- O viata de aviator ...asa cum a fost
- Prima Carte - o descriere a SCOLII SUPERIOARE DE AERONAUTICA CIVILA
- Promotia 1975 de piloti civili
"The human factor will decide the fate of war, of all
wars. Not the Mirage, nor any other plane, and not the screwdriver, or the wrench or radar or missiles or all the newest technology and electronic innovations. Men—and not just men of action, but men of thought. Men for whom the expression 'By ruses shall ye make war' is a philosophy of life, not just the object of lip service."
The words 'manager' or 'boss' and 'leader' are not synonymous. The differences are sometimes subtle, sometimes great. Warren Bennis, an American leadership guru, has written many books on the topic. Bennis defines the following differences between managers and leaders: The manager administers, the leader innovates. The manager is a copy [of other managers], the leader is an original. The manager maintains, the leader develops. The manager focuses on systems and structure, the leader focuses on people. The manager relies on control, the leader inspires trust. The manager takes a short-range view; the leader has a long-range perspective. The manager's eye is always on the bottom line, the leader's eyes are on the horizon. The manager does things right, the leader does the right thing.
Carte In curs de aparitie...
vineri, 26 septembrie 2014
The Romanian Aerospace Association is a Romanian incorporated non-profit organization.
Here are some of the RAA's short and long term goals:
· To be a strong voice in the aerospace field of activity.
· To promote knowledge and uphold a high standard of knowledge and professional efficiency among aerospace enthusiasts.
· To closely cooperate with authorities and institutions concerned with aerospace training, industry and business.
· To sponsor and support the passage of legislation and regulations which will increase and protect the safety of air navigation, to promote safety.
· To support the way forward for a comprehensive air passenger right policy.
· To approach the small and large companies of the sector.
· To optimize resources and efforts.
· To serve as springboard to develop the training in the aerospace sector.
· To serve as negotiator and spoke voice to the various Administrations.
· To achieve a greater implementation of the air companies in the training of the own staff.
· To accomplish diffusion campaigns of the officially regulated courses to students in order to attract and get future training.
· To extend the acceptance capacity of the students.
· To arrange training courses in the facilities of the air companies.
· To improve the continuous training of the teaching staff.
Dear Aerospace Colleague,
The information you are about to read is for you - the RAA member - at the head of today's corporation (i.e., for the strategist, the leader, the motivator).
Now you can join a select group of professionals who have excellent experience and exclusive insights into theoretical and practical aerospace science. The aim of this unique gathering of expertise is to help you develop, implement and maintain effective strategies for survival and growth in increasingly competitive markets. Of course globalisation, e-commerce and lightning speed of change have revolutionised the aerospace business world tremendously. For today's senior manager, effective strategic thinking is the difference between company success and failure.
I invite you to cooperatively find out how to:
· Create a corporate culture that encourages innovative strategic thinking and values the experience of more conventional planners/strategists.
· Overcome resistance to change and get your whole company behind new strategies when they are agreed.
· Evaluate the benefits and risks of strategic alliances and joint ventures.
· Make your strategy more flexible - so changes can be agreed and implemented more easily.
· Build a strategy that encourages knowledge management and information exchange and enables all employees to access your corporation's "collective brain".
· Involve all core functions in the strategy-planning process.
· Build strategies that maximise stakeholder value.
· Get managers to think and act strategically.
· Re-shape your organisation's hierarchy, business process and use of teams.
· Gather and use competitive strategic intelligence ethically, but effectively.
The aim of the RAA is to give you FREE networking and information service with your membership.
I'm convinced you'll come to depend on RAA for more guidance on how to create and implement effective strategies for your company's survival and growth. Reserve your application form today!
Yours sincerely,
Doru Vârlan
P.S. Strategic Direction is one of the most exclusive (and most expensive) strategy briefings project the RAA aims to get alive. I do hope you will try it for yourself.
Mission of Romanian Aerospace Association
- To provide the bridge between aviation professionals and new networks and opportunities
- To enhance the exchange of information and knowledge in the aerospace industry
- To establish a forum for information and professional networking
- To promote aerospace professionals and institutions nationally & internationally
- To identify new business opportunities
- To provide the forum for national & international aerospace networking and debate
- To contribute to the education of both the aerospace novice and professionals as well
- To explore local and international knowledge and understanding
- To be the ideal international network of information exchange and collaboration


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The articles, posts and comments in this tech section are posted by individual members and reflect their personal thoughts and experiences with repairing, maintaining, and generally working on motorcycles. This information may require specific knowledge and skills, may or may not be correct or current to model.
The authors of information found here and the BMW MOA take no responsibility for ensuring the accuracy of any information (including procedures, techniques, parts numbers, torque values, tool usage, etc.), or further for any damage of any kind or injuries incurred or caused by anyone following the instructions or information found here.
It is the duty of the individual to either assume the liability himself for responsibly using the information found here, or to take the bike or accessory to a Dealer or other qualified professional service.
Lastly, please ensure you dispose of your used chemicals, oils and fuels in an environmentally responsible manner. Most Auto Parts stores and service stations will accept used oil and lubricants, tires and batteries, please check for your local availability.
This article, text and photos are Copyright of the individual authors and the BMW MOA, any copying or redistributing is permitted only by prior written authorization.


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4-1/2"H 3-1/8"Projection X 94-1/2"L - Columbia oak leaf moulding outside corner (SKU: CP-DEM-146-B)
Polyurethane Designers Edge Millwork Mouldings and Millwork encompass a full decorative array of premium quality polyurethane cornice and panel mouldings, medallions, niches, stair brackets, pilasters and other ornamental products that are guaranteed to satisfy all decorative requirements without compromise.
Designers Edge Millwork is impervious to adverse climate and weather conditions, and, because of its dimensional stability, will not alter over time. Produced in exclusive molds that yield ornate and sharply defined details, perfect dimensions, and extremely consistent quality, Designers Edge Millwork is lightweight, impact resistant and easy to install and finish using traditional woodworking techniques and tools.
- Lightweight
- Impact Resistant
- Easy to Install
Height : 4 1/2 "
Projection : 3 1/8"
Length : 94 1/2"
2. Working Conditions
Storage & Installation conditions for Designer Edge products and adhesives.
Place profiles & adhesives at room temperature 24 hrs before installation.
Designer Edge Mouldings have the same density and workability as white pine.
Use traditional woodworking techniques and tools to install mouldings.
3. Installation
Inner Corner
Outer Corner
Notes to remember:
- Cut mouldings 1/4" longer and spring into place.
- Use MP-25-ADH Eco-bond adhesive.
- It can be used as adhesive and filler.
- It is paintable
- If using nails, use countersink type.
These sizes are approximate, please refrain from cutting the hole until you have actual dome for exact measurement. Please note that actual rough opening depth depends on installation of wood support to hang the ceiling dome.
Related products
- 12"Rep 3-3/8"H X 3-7/8"Proj X94-1/2"L - Rose flower moulding matched outside corner
- View More Options >
- 2-3/4"H X 3-1/8" Projection X 94-1/2"L - rounded moulding matched outside corner
- View More Options >
- 3-15/16 3-5/8"Proj. X 94-1/2"L 3-15/16 - amazon corbel moulding matched outside corner
- View More Options >
- 3-3/4"H 3-3/8"Proj x 94-1/2"L W/1-1/2" - Newyork moulding matched outside corner
- View More Options >
- 5-1/2"H 3-3/4"Projection X 94-1/2"Long - rose flower crown moulding matched outside corner
- View More Options >


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What's New
Latest app updates and enhancements:
- Streamlined credit card entry
- Scan & store a credit card with your phone's camera
- Improved app interface
App Description
When you're hungry, the last thing you want to do is wait on hold, repeat your credit card number and get disconnected. With Cafe Izmir's app, ordering to-go has never been easier. All you do is order your favorites, share any special instructions and even tip in seconds. A push notification will alert you when you order will be ready. Plus, all of your orders will be saved in your profile for future reference.
-Full menu access
-Order ahead
-View past orders
-Access saved delivery addresses
-Restaurant location, hours and contact information
App Changes
- June 28, 2015 Initial release
- October 04, 2015 New version 2.3.82
- October 18, 2015 New version 2.3.92
- July 21, 2016 New version 2.4.20
- August 18, 2016 New version 2.4.25


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- Don't sell unaltered copies of an image. e.g. sell an exact copy of a stock photo as a poster, print or on a physical product.
- Don't use images with identifiable brands to create a misleading association with a product or service.
- Don't file any of the materials for trademark registrations like as logos since other designers including KISSCC0 won't be able to use them.
- Please note that although all images are free for commercial and non-commercial use, the items depicted in the images (such as identifiable characters, logos, brands, etc.) may be subject to other copyrights, property rights, privacy rights, trademarks, etc. And may require third party consent or permission for these rights - especially for commercial applications. Kisscc0 does not represent or warrant that such consent or permission has been obtained and expressly disclaims any liability.
Free for personal and commercial use
Attribution is not required. Giving credit to Kisscc0 is not necessary but is always appreciated by our community.
Title: Lawn,Plant,Ball
Category: Photo
Image Type: JPG
Resolution: 2972*1896
Download Size: 4.13 MB
Camera: Canon EOS 300D DIGITAL
Aspect Ratio:
Focal Length: 18/1mm
Aperture: ƒ/9/1
Shutter: 1/200s
Photographed on:


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Information about the 2024 eclipse for every community in Veracruz!
Mexico - VeracruzBrowse community pages for other locations
The community names are color-coded as follows (based on how the eclipse will appear from that location):
TOTAL DEEP PARTIAL PARTIALWe've got lots of information and links for each community on the pages below. You can click on any city below to get detailed 2024 eclipse information for that city. Visit any city's Community Page to learn about all the eclipse viewing plans they have in store for eclipse day - April 8, 2024!
If the city name appears in bold, that means we've received information on eclipse viewing and event plans from officials of that community. This can help you plan all your eclipse-day (and eclipse-weekend) activities!
Also check out our fantastic Eclipse2024.org eclipse simulator, to see what the 2024 solar eclipse will look like from that city!


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Saudi arabia airport jobs in multinational, jobs in company looking for well experienced, hardworking person, so It's a golden chance for my all dear visitors. Excellent new jobs in bahrain 2022 For Pakistani. bahrain Jobs For Fresher and Well Experienced Persons Amazing 100% Free Visa Free Tickets Jobs, Free Accommodation and Free Food, interested candidates contact immediately, because Free visa Jobs in bahrain For Pakistani. Today Company Announced Jobs in bahrain and also you can get Government Jobs in bahrain. Online Apply For Jobs in bahrain, and All details are Given below, so Interview will be held at Trade Test & Training Center Rawalpindi..
Jobs Details
After all, if you want to verify All These jobs, you can do so by clicking on this link. Verify Jobs, but bahrain has announced jobs for fresh and experienced workers. See full job description, education, experience and salary. We would advise you to take a minute before applying for bahrain vacancies and check your CV (Professional CV). If you do not have a CV update, update it. Because a professional CV is your source of success. Contact for CV Click here . For More Detail JOIN Whatsapp Group..
How can Apply:
- So Send your fresh cv and Certificate with application form and all required documents to below address.
- But Day of interview you along with original Passport and national id card and other certificates
Saudi arabia airport jobs
Requirements Saudi arabia airport jobs
- Professional CV
- Passport Original
- Copy of 1st Page Passport
- Original Degree,Diploma certificate
- Copy Degree,Diploma certificate
- Original Experience certificate, if available
- Copy of Experience Certificate, If available
- Original CNIC
- Copy of CNIC
- Passport size Photo background white 10
- Passport size photo background Blue 10
Eligibility Criteria:
- All over Pakistani are eligible to apply.
- At least any good experience in the relevant field against which you are applying.
- After All Those having Good work and Good experience in Gulf Countries will be preferred Most. But Duration will be 3 months in which the company shall offer,
- So if you fulfill the requirements then you are directed to apply as per the following Posts.
How to get Saudi arabia airport jobs
So If you want to get a visa for any country, you must be minimum 21 years old and have a passport. You have not committed any crime. And you are medically fit. You can get a visa by contacting the agency shown below.
List of Vacancies
Last Date.
25 October 2022
Which type of jobs are available in Dubai?
Job selection and salary completely depends on the line of work and career opportunities available in various fields including:
- Admin Jobs
- Accounting Jobs
- IT Jobs
- Engineering Jobs
- Government Jobs
- HR Jobs
- Hospitality Jobs
- Retail Jobs
- Customer Service Jobs
- Procurement Jobs
- Marketing Jobs
- Teaching Jobs
- Sales Jobs
- Management Jobs
- Part Time Jobs


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Access news, member benefits and ADA policy
Investing in better oral health for all. Together.
Access cutting-edge continuing education courses
Take advantage of endorsed, discounted business products
Purchase ADA products
Access oral-health information for the public and ADA Find-A-Dentist
Learn about ADA CERP recognition, look up CERP recognized CE providers and find CE courses.
Explore CODA's role and find accredited schools and programs
Learn about the examinations used in licensing dentists and dental hygienists
Learn about recognized dental specialties and certifying boards


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Welcome to Cover Me Q&A, where we take your questions about cover songs and answer them to the best of our ability.
Here at Cover Me Q&A, we'll be taking questions about cover songs and giving as many different answers as we can. This will give us a chance to hold forth on covers we might not otherwise get to talk about, to give Cover Me readers a chance to learn more about individual staffers' tastes and writing styles, and to provide an opportunity for some back-and-forth, as we'll be taking requests (learn how to do so at feature's end).
Today's question: What's a song you didn't know was a cover song?
Continue reading »


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Balls! There's no Bio, pictures, tags… we can't even find anything to suggest other than that you try your search again..?
Sorry, there aren't any upcoming shows for bigfoot mojo, +add one?
46 upcoming shows @ 17 different spots
34 upcoming shows with flyers
14 ALL AGES shows!
Simply hover over any band you're interested in and we'll pull up a bio and some links for you. Hide this


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Countless adults, teens and even children will be wearing colored contact lenses this Halloween, but few are aware of the risks involved. Ever wondered what those cat-eye contacts are doing to your eyes? If you got them without a prescription, beware of health complications.
Enjoy a safe and happy Halloween by educating yourself and others about the dangers of wearing colored contact lenses without a prescription.
Why Can Over-The-Counter Colored Contact Lenses Cause Eye Damage?
Contact lenses made to change one's appearance go by many names: cosmetic, theatrical, Halloween, circle, decorative, colored, or costume contact lenses. While it's illegal to sell colored contact lenses without a prescription, authorities rarely enforce the law — which means they're still accessible in many places.
Many people believe that wearing non-prescription color contact lenses can cause no harm. This unfortunate myth has led to many contact lens complications. For instance, when a person feels that a contact lens is "dry", it could be because the lens is not a good fit. Ideally, the lens should follow the contour of the eye, and stay centered, with enough lens movement to allow tear exchange beneath the lens.
Eastlake Vision Eye Clinic and Colored Contact Lenses, Halloween in Chula Vista, California
Many eye diseases can be quickly and easily diagnosed during a comprehensive eye exam. If you were diagnosed with an eye disease, such as Cataracts, Glaucoma, Macular degeneration, Diabetic retinopathy, or Dry eye, you may be overwhelmed by the diagnosis and confused about what happens next. Will you need medications or surgery – now or in the future? Our Chula Vista eye doctor has prepared the following answers to your questions about eye disease.
Furthermore, non-medical colored contact lenses are often produced by unlicensed manufacturers that tend to use inferior plastic and toxic materials, such as lead (often used in lens coloring), which can get absorbed through the eyes into the bloodstream. These illegal lenses may also contain high levels of bacteria from unsanitary packaging, shipping, and storage conditions.
Therefore, purchasing any kind of contact lenses without a prescription or medical oversight can result in a variety of eye complications, such as corneal abrasions, eye sores, conjunctivitis, other eye infections, vision impairment and, in rare cases, even permanent vision loss.
Even if you have perfect vision, all contact lenses, including colored contacts, require a prescription and proper fitting by an optometrist.
Contact us at Eastlake Vision and make an appointment with us to get properly examined for a contact lens prescription.
Local Colored Contact Lenses, Halloween in Chula Vista, California
Read what our patients have to say on Google Reviews
- Chula Vista Eye Doctor
- Local Eye Clinic near you in Chula Vista
- Chula Vista Local Eye Doctor
Optometrist in Chula Vista
Eye Exam in Chula Vista
The Dos and Don'ts of Colored Contact Lenses
DO make sure you undergo a comprehensive eye exam by an optometrist who will measure your eyes and properly fit you for contact lenses.
DO get a valid prescription that includes the measurements, expiration date and the contact lens brand name.
DO purchase the decorative contact lenses from a reliable retailer (hint: they should demand a prescription.)
DO follow the contact lens hygiene directives (cleaning, inserting and removing lenses) provided by your eye doctor.
DO make sure to undergo follow-up eye exams as directed by your eye care professional.
DON'T ever share contact lenses with anyone else.
So don't let an eye infection get in the way of your fun this Halloween.
Wearing decorative lenses without a valid prescription can result in serious harm to your eyes, which can haunt you long after October 31st.
Get your comprehensive eye exam and contact lens fitting by an eye doctor in Chula Vista at Eastlake Vision.
Call Eastlake Vision on 619-421-5550 to schedule an eye exam with our Chula Vista optometrist.
Alternatively book an appointment online here CLICK FOR AN APPOINTMENT


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Ans:We encourage all our speakers to attend from beginning of the conference. Many of our delegates might have seen your name in our Scientific program and wants to meet you. If this is not possible, we recommend you to arrive at least an hour before the commencement of your speech and preferably during a break in the program. This will allow you to go through your slides with our AV technician.
Ans:Our program is structured to encourage the interaction between speakers and the audience. If you are presenting a single Track, we request you to keep your slides short, colorful and informative. Allow enough time for questions at the end of your presentation and try to keep it interesting.
Ans:You will be asked to speak from a lectern on the stage in the conference hall. If you are Track chair, you will be seated in front of the stage throughout your session. Audience Q&A will be held at the end of each session, except during panels when moderators tend to keep things more interactive.
Ans:The organizing committee tries to minimize disruption to conference program as much as possible, but sometimes it is unavoidable. If there is a change in the program with regards to your talk time, the conference organizer will contact you as soon as possible. We will inform the delegates on the day and reproduce new copies of the program agenda in the conference workbooks. Last minute changes will be communicated as soon as they are known and you will be informed immediately about the changes that affect your talk time.
Ans:The dress code at all our events is business/casual. Speakers often choose smart business attire, but we leave it to the individual to decide.
Ans:Chair will be provided with the content before the event, which contains important notes and biography of each speaker.
Ans:Speakers are encouraged to arrive at the venue at least an hour before their presentation is due to start. You will be given the opportunity to go through your slides in the break prior to your speech.
Ans:If you are delayed to the conference, please contact someone from organizing committee as soon as possible.
Ans:If you would like to cancel your commitment to speak at Inovine Conferences event, we kindly request you to provide a replacement speaker who can speak on the same/relevant topic with prior intimation.
Ans: Please contact: email@example.com or at 1-408-648-2233
Ans: There are a number of different registration packages available, depending on which conferences/meeting you would like to attend. For details about these packages, please visit the individual website of our conference.
Ans: If you are registered online and payment is done then the final stage of registration process is your receipt and confirmation page. If we have sent you an invoice and received your cheque payment/bank transfer, we will email you a confirmation and receipt once your registration is processed.
Ans: We strongly emphasize to register in advance rather spot registration.
Ans:To take advantage of our group discount of 10%, your group should consist of 3 or more attendees from the same company and they must be registered at the same time. Please contact for more details firstname.lastname@example.com
Ans:Payment can be done through credit card/ cheque / Bank Transfer
Ans:Badges will be provided to all the attendees on-site.


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Pierce Glisten
If you enjoy being a showstopper then our ear pins from the Pierce Series will be your new favorite accessories! Pierce Glisten is a modern edgy looking pin hook ear wrap with a minimalistic design and a shiny glistening surface plating.
Sold as a single item.
Length: 7 cm
Material: 14K gold plated brass
Yes, we offer a one year warranty on all Arion Jewelry products starting from the day when the original order was received. This covers manufacturing and workmanship defects for which we can either offer free repair or exchange within the warranty period. If you like to initiate a warranty claim please send an email to email@example.com with a picture of the product attached and we will get back to you asap. Please note:
-The customer is responsible for the shipping fees to send the product back to Arion Jewelry.
-We reserve the right to void warranty on items showing signs of misuse or damage beyond normal wear.
-We are not responsible for lost or stolen items.
If you are not completely satisfied with your purchase, you can send it or bring it back to us for a refund or store credit within 14 days of receipt. All returned merchandise must be in its original condition! Please email us at email@example.com before returning and we will provide you with the return shipping address as well as further instructions.
-On orders over 30€ for domestic orders in Austria
-On orders over 45€ for our customers in Europe
-On orders over 80€ for our international customers


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Roger & Gallet Blue Carnation Soap Set
- In stock, ready to ship
Return Policy
Quirky Finds will gladly except returns
Contact must be made within 2 days upon receipt of item
The item must then be returned within 5 days from receipt of the item in original condition
Sealed bottles that have been opened will not be refunded
Unused items that have been used will not be refunded
Shipping fees will not be refunded - only the purchase price
Refunds will not be granted after 5 days
Items purchased outside the USA will have 10 days from the confirmed delivery date to receive a full refund
Please keep in mind that these are vintage items and are rarely in new condition. I will do my best to describe. If I have misrepresented or incorrectly identified an item, or overlooked a condition problem, please contact Quirky Finds and let me know where the problem exists. Never hesitate to contact me with any questions prior to a purchase.
Terms & Conditions
Quirky Finds sells both full and partial bottles. Please keep in mind that these are vintage items and are rarely in new condition. Please look at the photo and read the description prior to purchasing. The item listed on the website is the item that you will receive. Please contact Quirky Finds with any questions prior to purchasing.
All orders are shipped via USPS. US orders please allow 7-10 business days for arrival (they will usually arrive sooner). Per USPS guidelines all fragrances will be shipped via USPS Ground Advantage. Quirky Finds does not ship on the weekend. Please provide an accurate address and shipping information. If a package is not delivered due to an inaccurate shipping address the customer will be responsible for redelivery cost. All orders will receive a confirmation email with tracking. Please check your spam if not received.
Quirky Finds will not be responsible for any lost or stolen packages that are marked as delivered.
At this time items containing perfume or alcohol cannot be shipped internationally. International orders, please allow 7-21 business days for airmail delivery (sometimes sooner, sometimes later). Airmail can be unpredictable and offers limited tracking. Quirky Finds will not be responsible for any custom charges or items held by customs. If tracking is desired, Quirky Finds suggests upgrading shipping to Priority International mail.
Please feel free to email me with any questions - email@example.com


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Easier access to scientific data
log in |
Brought to you by NOAA NMFS SWFSC ERD
|Dataset Title:
|Fluorescence Line Height, Aqua MODIS, NPP, L3SMI, Global, 4km, R2022 SQ 2003-
present (1 Day Composite)
|NASA/GSFC OBPG (Dataset ID: erdMH1cflh1day_R2022SQ)
|Summary | License | FGDC | ISO 19115 | Metadata | Background | Data Access Form | Files | Make a graph
In practice, we haven't found any WMS clients that properly handle dimensions other than longitude and latitude (e.g., time), a feature which is specified by the WMS specification and which is utilized by most datasets in ERDDAP's WMS servers. You may find that using Make A Graph and selecting the .kml file type (an OGC standard) to load images into Google Earth provides a good (non-WMS) map client. See the list of datasets with Make A Graph at this ERDDAP installation.
In practice, it is easier, more versatile, and more efficient to use this dataset's Make A Graph web page than to use WMS for this purpose. See the list of datasets with Make A Graph at this ERDDAP installation.


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Windsor Nudes
A man is offering his wife on Windsor for a candaulism sex plan
Windsor Nudes
First name: Quitterie, Age: 47 yo, City: Windsor (CA)
Hi there, my name is Quitterie and I'm 47 years old. My partner is 46 years old. We're both open-minded people and enjoy exploring our sexuality. We are a hot couple living in Windsor. We are available in the early evening to invite you. We can make our apartment a nicer place. We're posting a libertine ad because we want to play with a hot guy during an evening of unrestrained fucking. I'm a slutty girl who's good at making dicks hard. My boyfriend and I love spending evenings in libertine clubs around Windsor to meet different couples. It's a little bit my fault because I'm very demanding with the guys and I have no taboos. We're on this dating site to enjoy life with other guys. You can contact us if you want to know more about us. Big kisses.
Couple looking for a afternoon fuck in Windsor
Windsor Nudes
First name: Crescente, Age: 38 yo, City: Windsor (CA)
I am a woman in a relationship, my name is Crescente and I am 38 years old and my boyfriend is 34 years old. We're naughty. For this hot appointment, we prefer a man or couple who is good in bed because we want to have sex as much as possible!!! Mr. must be strong, sorry but it's my whim lately. You can meet us at our apartment but if you want we can move around Windsor and its surroundings. We are free mainly in the early evening for this future threesome plan. We love going out to private clubs to have fun. We are a libertine couple. I personally like threesomes because I am without limits and my guy is okay with sharing me. If you like our ad, please leave us a message. We are very happy to be on this swingers site. See you soon.
Exhibitionist chick on Windsor looking for a naughty encounter with handsome lover
Windsor Nudes
First name: Mathurine, Age: 25 yo, City: Windsor (CA)
We can meet up in an unusual place for this libertine plan. Otherwise, I'm available in the evening and on weekends. I'm a girl who loves to suck so you have a huge boner. Otherwise I don't say no when it comes to trying out things that are outside the norm, like urology. Ideally, I would like the gentlemen who contact me to be blond and rather muscular. After that, the boy I'm looking for has to be up to it because sexually I require a lot. I love spending an entire weekend squatting under the covers, if my lover knows how to do it. So I'm here to fuck with a cool guy. If you're interested, please contact me. I would be happy to give you my email or phone number so we can talk. Kisses.
Looking for a sexual partner in Windsor for a young girl
Windsor Nudes
First name: Aisse, Age: 31 yo, City: Windsor (CA)
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Since I am primarily a cougar, I am only attracted to very young libertines. I just want to have a steamy relationship. I'm also a very naughty girl who loves sex. I love showing you how to make me orgasm. I love swingers parties. I've always been a woman who's into swinging and sex in libertine clubs. This turns me on when strangers watch me masturbate in public places like toilets. I would prefer to meet you at your place because I need to be discreet. I'm also free in the afternoon for this date with you. To conclude, I am excited to discover your meeting proposals. I can't wait to see you again. I'm sure we'll have a great time at this naughty rendezvous. See you soon! I give you a big hug.
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First name: Salomee, Age: 50 yo, City: Windsor (CA)
Hi guys, We're a hot couple and we live in Windsor. My name is Salomee and I am 50 years old. My dear is 46 years old. I'm a slutty girl with the guys. What I love is being with 2 very naughty men because it turns me on to have two cocks just for myself and my man enjoys sharing me. We are looking for a naughty guy to have some hard sex. Age is not a requirement, but having a good feeling for each other is essential to have fun together. We would like to meet you at the end of the week, preferably at our house or in a libertine club near Windsor. I hope to see you soon. Kisses.
A man is willing to let his girlfriend have sex in public in Windsor
Windsor Nudes
First name: Keltoum, Age: 33 yo, City: Windsor (CA)
Since we work a lot, we prefer to meet you on weekends and preferably at our home or in a private club near Windsor. We've been practicing libertinism for many years now. We try new sexual experiences regularly, right now it's exhibitionism. I am on this libertine site in order to share with other like-minded people. My boyfriend is perfectly in agreement with this request. I want a good fuck and tbm so that my man can observe me fucking him. If you want to write a message, we will be happy to read it. In the hope of giving you a date for a nice swingers meetup. Kisses. Bye.
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First name: Marie-morgane, Age: 23 yo, City: Windsor (CA)
In my ideal world, the men who contact me would be brown and rather handsome. The man I'm looking for will have to be patient because I expect a lot from him sexually. I can stay in bed all weekend if my partner knows how to do it. For this hot meeting, I agree to meet you in a bar. If you like, it is possible to make an appointment in a place of exhibition. I am inexperienced in regards to naughty games like group sex or others. I want to discover several of these practices with a guy who is an expert. I hope to meet this libertine soon who will want to make my erotic fantasies come true. I am looking forward to your replies. Looking forward to seeing you, kisses. See you later.
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For this sex meeting, I can join you in the city center. If you want, I'm willing to go on a date in an exhibition space. Ideally, I would like the men who contact me to be brown and tall enough. I'm looking for a man who is persistent, because I demand a lot sexually. I can stay in bed all day if my partner knows what they're doing. A hot date should make me have an orgasm. I need a guy who's a good licker. I'm also addicted to anal sex, but with finesse. I'm not against a plan cul in nature if you're an exhibitionist. I prefer a lover who wants to take charge during our dirty night. I'm only here for the sex. I hope to soon meet someone without any taboos on Windsor. I'm sure I'll have a blast with you. I am already extremely excited to meet you. Kisses.
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First name: Nahela, Age: 45 yo, City: Windsor (CA)
Hello libertines, my name is Nahela and I am 45 years old. I am a charming cougar woman. I am posting a libertine ad because I want to fuck with a man younger than me. It is better to make an appointment with me. Please let me know when it would be best to schedule an appointment. I am free every day. I absolutely love it when I can let loose and be myself in the woods, and someone takes my picture. However, what really turns me on are the unexpected spanks in atypical places (garages, toilets, etc.), it's up to you to be innovative in the streets of Windsor. I want to have some fun today. Since I feel like a Cougar, I'm only interested in dating younger men - or at least someone who is significantly less old than me. If you're interested, leave your information below. I hope to see you on Windsor for this sex plan. Kisses. See you later.
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About Bulbrite
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(Text is provided by Bulbrite Industries)
View Our Bulbrite Sitemap Here!


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Final Sale
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Add a healthy dose of style to any look with these cute organic cotton leggings covered in delicious pixelated vegetables! Each organic soft combed-cotton legging is sustainably made in Portugal at a family-run factory that operates entirely on renewable energy.
organic cotton/polyester/spandexmade in portugal
For questions about specific sizes please feel free to contact us at email@example.com
We recommend taking care and using sharp, pointed scissors to remove hang tags. Damage may occur if hang tags are pulled or torn off.
Machine wash delicate, no chlorine bleach, drip dry
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Title Insurance equals Peace of Mind.
Purchasing a home is probably the single biggest investment you will ever make. Before closing on the house, you'll want to know that no other individual or entity has a right, lien or claim to the property.
Determining that your rights and interests to the property are clear is the business of a title insurance company.
For a modest, one-time title insurance premium, you will receive continuous title insurance protection in an amount equal to the purchase price of the property or its current market value. This premium typically includes your "owners" policy as well as the "lenders" policy.
One of the marked advantages of title insurance is that prior to a policy being issued, the title insurance company completes extensive research into relevant public records, maps and documents to trace ownership of the property and determine if anyone other than you has an interest in the property. Through its research, the title insurance company can usually identify any title problems that may arise and have these problems cleared-up prior to closing.
Your title insurance owner's policy will describe the property and outline any recorded limitations on your ownership. It will also set forth the title insurance company's responsibilities should any claim covered by the policy terms arise. Typically your title insurance will protect you from loss:
if someone contests your title in legal action (the title insurance company will defend the title at no expense to you),
or if there is a title defect that cannot be eliminated (the title insurance company will protect you from financial loss - up to the amount of the policy).


text:
Home / Cabinets / Waypoint Cabinets / Painted / 644 in Painted Linen
644 in Painted Linen
SKU: 644 in Painted Linen.
Category: Painted.
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Jessica Gomes shows off her flirty side in Australia.
Intimates bring you the latest and sexiest swimsuit models in the most exotic locations around the world:
Take a look behind the scenes with
Swimsuit Uncovered where we give you an exclusive sneak peek at some of our biggest shoots, with the most beautiful and sexy women:
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Stunning swimsuit models wearing nothing but paint? Our playful girls show you how body painting can make for some of the hottest swimwear:
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Jessica Gomes Shakes Her Hips Your Way, Blows You A Kiss | Intimates


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Iron - 26Fe: radii of atoms and ions
One measure of size is the element-element distance within the element. It is not always easy to make sensible comparisons between the elements however as some bonds are quite short because of multiple bonding (for instance the O=O distance in O2 is short because of the the double bond connecting the two atoms. The bond length in FeFe is: 248.2pm.
There are several other ways ways to define radius for atoms and ions. Follow the appropriate hyperlinks for literature references and definitions of each type of radius. All values of radii are given in picometres (pm). Conversion factors are:
- 1 pm = 1 × 10‑12 metre (meter)
- 100 pm = 1 Ångstrom
- 1000 pm = 1 nanometre (nm, nanometer)
Neutral radii
The size of neutral atoms depends upon the way in which the measurement is made and the environment. Follow the appropriate hyperlinks for definitions of each radius type. The term "atomic radius" is not particularly helpful although its use is widespread. The problem is its meaning, which is clearly very different in different sources and books. Two values are given here, one is based upon calculations and the other upon observation - follow the appropriate link for further details.
|Radius type
|Radius value / pm
|Periodicity link
|Atomic radius (empirical)
|Atomic radius (calculated)
|Covalent radius (2008 values)
|132 (low spin; 152 pm for high spin iron)
|Molecular single bond covalent radius
|116 (coordination number 4)
|Molecular double bond covalent radius
|Molecular triple bond covalent radius
|Covalent radius (empirical)
|van der Waals radius
Valence shell orbital radii
The following are calculated values of valence shell orbital radii, Rmax
|Radius [/pm]
|Radius [/AU]
|Periodicity link
|s orbital
|p orbital
|d orbital
|f orbital
The Rmax values for neutral gaseous element valence orbitals are abstracted from reference 1.
- J.B. Mann, Atomic Structure Calculations II. Hartree-Fock wave functions and radial expectation values: hydrogen to lawrencium, LA-3691, Los Alamos Scientific Laboratory, USA, 1968.
Ionic radii
This table gives some ionic radii. In this table, geometry refers to the arrangment of the ion's nearest neighbours. Size does depend upon geometry and environment. For electronic configurations, where it matters, the values given for octahedral species are low spin unless stated to be high spin. The terms low spin and high spin refer to the electronic configurations of particular geomtries of certain d-block metal ions. Further information is available in inorganic chemistry textbooks, usually at Level 1 or First Year University level. For definitions of ionic radius and further information, follow the hypertext link.


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Sold Out
Billboard Tote - made from our Mandatory billboard. #Recycle - Reuse - Reduce
This tote is ideal for carrying everything that needs to stand upright - milk, wine, sweet chilli sauce, olive oil... and all your other shopping needs! Perfect for a trip to the supermarket after work, or buy a couple and do your weekly shop plastic free.
Made by Defender Bags - all the proceeds go to supporting migrant kids on the Thai/Burma border - it looks good and does great things!
Height: 40cm
Width: 10cm
Length: 40cm
Please note each one is different due to the nature of the billboard.
Our Frequency Tee a simple wardrobe staple. An easy tee shirt fit in a cotton blend with crumpled effect. Designed and Made in Wellington, New Zealand.
$50.00 $85.00
Every Summer - we do a limited run Mandatory print Tee for Christmas and beyond. Collab design between local artisit Nick Ray and Mandatory. Petrol Blue with coloured print, on AS Colour Tee....
Based on our new Impala Jeans, these summer shorts have all the trimmings of your fav jeans, uber comfortable with a longer leg than previous seasons. This fabric is straight out...
The table below sets out garment sizes that correspond to each other and regularly fit together. Eg. A size Medium guy typically fits a 39 or 40 cm neck dress shirt, a 96 or 100 cm chest jkt, an 88cm dress/casual pant, and this will correspond to good brand jeans as 33 inch (there are a few dodgy sized 32" sold elsewhere these days confusing the issue!)
Medium can be the hardest area to define as guys can be on the smaller or bigger side of this. Buying dress shirts; collars and neck sizes are absolute, but brands can vary in roominess, length etc. Please enquire, we stock a variety of brands and styles to cover shape and taste below the neck!
Our top sizes are considered to be good fair standard sizes and a Medium guy fits our medium casual shirts, tees and jackets generally without issue.
Our trouser sizes are true to measurements. Due to our extensive involvement in tailored wear where centimetres matter, we are not generous with our waists. Ease is added to allow for pants sitting low but neat. The table is a good guide to what is likely to work on a guy whose frame is fairly in proportion.
Massa Shoe sizing:


text:
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We believe that this website meets or exceeds the requirements of the level A criteria of the World Wide Web Consortium Web Accessibility Initiative (WCAG WAI) 2.0 guidelines.
We have provided 'skip to main content' links to allow direct access past the navigation menu to the page's main content.
You can vary the text size by using your browser's text resize option: View – Text Size.
All images have been given appropriate alternative text.
HTML heading elements have been used to represent page structure, supporting assistive technologies that allow page navigation from heading to heading.
All hyperlinks should make sense when read out of context, and hyperlinks are clearly presented in a different text style from normal body text.
We have checked text and background colour combinations to ensure that the contrast is sufficient and we have also ensured that information is not referenced by colour alone.
We have used Cascading Style Sheets (CSS) to control the presentation of pages and have used properly structured markup for content. If style sheets are not supported or are turned off, information on the site can still be accessed and read.
If you have any difficulty in accessing any information on this website or if you have any feedback for us, we would like to hear from you. Please contact us.


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For Yourself
Katsushika Hokusai
Utagawa Hiroshige
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Torii Kiyonaga
Suzuki Harunobu
Other Artists
Thirty-six Views of Mt.Fuji
Masterpieces of Flowers and Birds
Tour of Waterfalls in Various Province
Famous Bridges in Various Provinces
Fifty-three Stations on the Tokaido
One Hundred Views of Famous Places in Edo
Masterpieces of Flowers and Birds in Otanzaku Format
Six Famous Beauties
Gift Idea
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Bridge Ohashi and Atake in Sudden Shower
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Gift for Christmas
Katsushika Hokusai Thirty-six Views of Mt.Fuji
The Lone Fisherman at Kajikazawa
Gift for Father's day
Katsushika Hokusai A Thousand Views of the Sea and Waterside
※ The image in this series are printed on smaller size of paper than normal O-ban format.
|Print Size (cm)
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Katsushika Hokusai
Mount Fuji with Cherry Trees in Bloom
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text:
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Whois-Details for Spam Domain Blacklist - 2018-07-08
The following list was produced by jwSpamSpy, which checks every mail sent to our mailboxes. The list provides information about domains that have been advertised via spam ("spamvertized"). Every domain listed here has appeared inside unsolicited bulk email, either advertised or as a genuine return address or both. We keep a database of intercepted spam and can provide details on request.
This means, if you found this page by looking for information about a domain that appeared in spam sent to you, you probably would have been protected from this spam if you had been using jwSpamSpy.
See blacklist for a full list of domains.
Recent additions are listed here and in the daily archive file, like this one.
We have released the following product to help prevent spam from reaching your email intray:
Blacklist log (2018-07-08):
julyblog2018.bid (bl=2018-07-08, ns=donna.ns.cloudflare.com, whois=whois.nic.bid, created=2018-07-06)
Recent additions (last 30 days)


text:
12v 9ah TD9-12 Tempest Deep Cycle AGM, Valve Regulated, Maintenance Free, Sealed Lead Acid Rechargeable Battery $26.45
TD9-12 Tempest Deep Cycle AGM, Valve Regulated, Maintenance Free, Sealed Lead Acid Rechargeable Battery - 12V 9ah True Deep Cycle Battery12 volt, 9 ah True Deep Cycle Battery for Wheelchairs, Scooters, UPS Systems, Medical Devices, and general purposes.
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Can't find the right battery? Click Here (or click 4v 6v 8v 12v 24v)
For Battery Cable Assemblies Click Here
For Battery Cycle Life Chart Click Here
For Terminal Information Click Here
For MSDS (Material Safety Data Sheet) Click Here
20 to 40% Longer Service Life than General Purpose AGM Batteries.
1 year warranty for deep cycle applications
Guaranteed to meet or exceed other OEM specificationss and performance.
All Batteries are 90% charged when shipped. For most applications, we recommend you complete charging before use. Back Up Systems automatically bring the batteries to complete charge.
***To calculate shipping charges click Add To Cart then select Calculate Shipping Charge.***
All Tempest replacement batteries are new. We do not sell refurbished batteries.
BatterySpec sells Tempest brand batteries. Batteries of other manufacturers are listed for cross reference information only. BatterySpec is neither affiliated with, authorized by, licensed by, distributors for, nor related in any way to any battery manufacturer other than Tempest. All other brands or products names, marks and logos are trademarks or registered trademarks of their respective companies.
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Contact Info
Mobridge, South Dakota 57601
- Phone 1:
- 605-845-3700
A summary of what Pierre has to offer.
Sporting a pleasant city skyline of high-rise buildings set beside wandering river, Sioux Falls is both urban hub and gateway to lovely glacial lakes.
Searchable list of Pierre tour companies, guides and outfitters, rental companies and more.
Full information on Pierre Tourist Attractions, Scenic Drives and other easy vacation activities…
Searchable listings of Pierre hotels, motels, resorts, bed & breakfast, and more.
Searchable listings of Pierre RV parks and campgrounds.
Use our easy Lodging Search to find exactly the type of accommodation you are looking for at the right price.Search Now
Transportation companies, driving directions and more for Pierre.
Pierre weather report, historic temperatures and climate info,…
Searchable lists of Pierre tourism offices and other helpful government agencies.
Explore destinations near Pierre.
Switch to Mobile Browser Mode
We offer a compact version of Go-Southdakota for mobile users, allowing you to access just the information you need on the road. Of course, you can still use the full version of Go-Southdakota on your mobile device just as you can on your desktop.


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This post may contain affiliate links. See my disclosure policy for more details.
Print a coupon for $1.00/1 Dr. Oetker Ristorante Pizza.
I found this coupon in zip code 02804.
Looking for more coupons? Search the Coupon Database or print coupons from Coupons.com, SmartSource, Redplum.com and now from CouponNetwork.com. And don't forget to check out the Printable Coupon Alerts for other coupons I've found!
Please note: Printable coupons have a print limit. Once that limit is met the coupon will no longer be available.


text:
Cutlass Custard - Isle of Custard Shortfill
- Availability: In Stock
- £7.99
-   including VAT
- Free nicotine shot included
- Availability: In Stock (Ready to ship)
- UK Delivery Estimates:
- Dispatching. : Today - Thu (30th Nov)
- Delivery Est. : Tomorrow - Fri (1st Dec)
This product is not suitable for anybody under the age of 18, and not for use by non-smokers. You must be eighteen (18) years of age. Isle of Custard. will not sell products to minors. Isle of Custard reserves the right to cancel any sales transaction based on its sole discretion where it reasonably believes the purchaser is purchasing products on behalf of a minor. We use third party age verification checks to make sure orders are submitted by users over 18.
This product contains nicotine which is a highly addictive substance.
Cutlass Custard - Isle of Custard
Creamy and dreamy!A rich, extra creamy vanilla custard.
Add a our free 10ml - 18mg / 1.8% nicotine shot to make this 0mg 50ml shortfill 3mg / 0.3% 60ml
- Price Includes Free Shipping.
- Our price : £7.99.
- Free Nic Shot.
- Letterbox Friendly Bottle.
- Coil Friendly.
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Kerol Garcia
EP 16: DEEP And Afro House By Kerol Garcia
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CNN-based Post-Processing of Synthetic Objects for Image Augmentation
Student: Kalinov Aleksei
Supervisor: Anton Konushin
Faculty: Faculty of Computer Science
Educational Programme: Applied Mathematics and Information Science (Bachelor)
Final Grade: 8
Year of Graduation: 2019
Student Theses at HSE must be completed in accordance with the University Rules and regulations specified by each educational programme.
Summaries of all theses must be published and made freely available on the HSE website.
The full text of a thesis can be published in open access on the HSE website only if the authoring student (copyright holder) agrees, or, if the thesis was written by a team of students, if all the co-authors (copyright holders) agree. After a thesis is published on the HSE website, it obtains the status of an online publication.
Student theses are objects of copyright and their use is subject to limitations in accordance with the Russian Federation's law on intellectual property.
In the event that a thesis is quoted or otherwise used, reference to the author's name and the source of quotation is required.