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Last updated March 14, 2014.


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992 Onondaga St. Oromocto, NB (506) 357-6868 - Kayaks Fredericton
Asymmetric blades of polypropylene shaped for smooth, efficient strokes. A lightweight anodized aluminum shaft is ovalized for easy gripping. This is the paddle of choice for beginners - or for use as a backup. A push-button takedown allows blades to be feathered at 60-degrees or inline, for right- and left-hand control.
Chioce of 220, 230, and 240 cm - Yellow or Black blade

subset: commoncrawl


text:
Motor and Drive
Fluke MDA-510 and MDA-550 Motor Drive Analyzer
The MDA-510 and MDA-550 are the ideal portable motor-drive analysis test tools and can help safely locate and troubleshoot typical problems on inverter type motor-drive systems.
Kanomax 4200 Vibration Meter
Kanomax vibration meter is designed to be compact, lightweight and easy to use. Diagnose vibrations with your industrial machinery before they become a problem
Fluke 805 FC Vibration Meter
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The new 190-504 combines rugged portability with the performance of a hi-powered bench scope, and takes troubleshooting microelectronics all the way into power electronic applications.
Fluke CNX 3000 Series Wireless System
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Fluke 190-502 Portable Oscilloscopes 500 MHz 2 Channel
The first highperformance scopes built for harsh industrial environments with 2 independently insulated input channels, an IP51 dust and dripwater proof rating and a CAT III 1000 V/CAT IV 600 V safety rating.
Fluke 381, Fluke 37X Series and Fluke 365 The most advanced family of clamp meters – ever
The new line of Fluke clamp meters, address all your customers' needs, such as the following, on a daily a basis:
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Fluke 320 Series True-rms Rugged, Precise, Reliable Clamp Meters
The Fluke 323, 324 and 325 Clamp Meters are designed to perform in the toughest environments and provide noise-free, reliable results users can trust to confidently diagnose problems. True-rms measurements and optimized ergonomics design.
Fluke 190 Series II High-performance four-channel portable oscilloscopes built for harsh industrial environments
The first two and four-channel scope built for CAT IV industrial environments
- Fluke 190-204: 200 MHz: 4 channels, 2.5 GS/s
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Fluke 287/289 True-RMS Logging Multimeters
Find little problems before they become big ones – The new Fluke 287/289 multimeters provide you the features you need to maximize productivity more than ever before, including higher accuracy, more useful data at a glance, and greater troubleshooting convenience


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Free summer concert seriesoffers performances statewide
DOVER (June 19, 2014) – Six days a week this summer, music lovers can visit one of five different state parks to enjoy free concerts. DNREC's Division of Parks and Recreation's Summer Concert Series is back again this year, presenting a wide variety of family-friendly outdoor performances at Bellevue, Killens Pond, Trap Pond, White Clay Creek and Wilmington State Parks. The concert series will entertain audiences at 6:30 p.m. until Labor Day.
Bellevue State Park offers concerts on Sundays and Thursdays at the Bandshell through August 31. Upcoming concerts include the Philbillys (Modern Country) on June 22; Monkeys Before Men (Indie Blues Rock) on June 26; and on June 29, the 287th Army Band (Patriotic Music) will perform. Details are available at 302-761-6965.
Killens Pond State Park holds concerts every Friday through August 15 at the Sports Complex area. This week's show will be Chris English (Blues) on June 20. Other bands playing will include Whirled Peas (American Roots) on June 27: and a special Fourth of July Concert, The Honeycombs (Oldies Style) on July 4 at 5:30 p.m. Refreshments will be sold by the Friends of Killens Pond State Park. Information is available at 302-284-4299.
Wilmington State Parks hosts concerts every Monday through August 11 at the Rockford Tower. The Concert Information Line is 302-222-7436. Upcoming concerts include Christina Havrilla on June 23 and a Singer/Songwriter Night on June 30 featuring Em McKeever and Matthew Halley (Acoustic/Folk) to kick off the summer.
Trap Pond State Park offers concerts on Saturdays through August 30 at the Baldcypress Nature Center. Upcoming concerts include Nadjah Nicole on June 21 and Rob E. as Elvis on July 5. There will be no concert June 28. Refreshments will be sold by the Trap Pond Partners. Information is available at 302-875-5163.
White Clay Creek State Park hosts concerts at the Carpenter Recreation Area every Wednesday through Sept. 3. The Creek series shows include, Oh Boy! A Tribute to Buddy Holly on June 25; Crabtowne Stompers, a US Naval Academy Band (Traditional New Orleans Brass fused with Modern Funk and Rock) on July 2; and Dukes of Destiny (Roots, Rhythm and Blues) on July 9. As a correction to the Summer Concert Program, this year's Special Labor Day Concert at White Clay Creek, Leather and Lace: A Stevie Nicks Tribute, will be held on Sept. 1 at 3 p.m. Refreshments will be sold by the Friends of White Clay Creek. Concert information is available at 302-368-6560.
Normal park entrance fees are in effect at all parks. The Summer Concert Series is sponsored by Byler's, Dogfish Head Craft Brewery, Winner Subaru Volkswagen, Wawa, Rommel's ACE, McCabe's Gourmet Market, Frederica Pizza and Pasta House, IT Media (PersonalLoans.com), Friends of Killens Pond, Friends of Bellevue State Park and Friends of White Clay Creek State Park.
Bellevue State Park is located at 800 Carr Road in Wilmington. Killens Pond State Park is located at 5025 Killens Pond Road in Felton. Wilmington State Park is located on Park Drive in Wilmington. Trap Pond State Park is located at 33587 Baldcypress Lane in Laurel. White Clay Creek State Park is located at 880 New London Road in Newark. A full concert line-up and additional information is available at: destateparks.com/SummerConcerts.
Vol. 44, No. 207


text:
We went out then to this old gristmill. A stream of water flowed behind it & it was very peaceful, very quiet there. First they fixed a small room for me inside the mill. Soon beloved Jesus came & he was always a practical man. I have spoken little about that practical side of my son but I remember well as he looked at the stream he called Andrew & James & said, "If you will dig a ditch here you can irrigate Mother's garden & save all the steps of carrying water for her." I was interested at that time in herbs & I made a lovely garden of them. Those herbs had much healing power & did great work. Another day as we were standing together Jesus said to Peter, "Peter, this main room is too big. The roofbeam will not hold unless you get a large tree to support it. If you will get such a tree & hew it, I will smooth it & we will place it in the center of your assembly room." So we did. In such homely ways as this did we make our forty days count. We were preparing for the separation & during this time Jesus told us much of the spiritual law & many of the glorious experiences he had while he was free from the body as it lay in the tomb.
On the hillside Mark kept the small flock of sheep which Joseph of Arimathea sent us so we might weave garments for the men from the wool. the lovely wife of Pilate sent us some imported milking-goats & a letter asking if she might come to visit us. The friends of Jusas Iscariot & his family asked if they might give us forty fruit trees, fig & olive. We gratefully accepted & planted them. So we lived in simplicity. In the evenings we would gather together & I would go over the story of the nativity. Then Matthew, Mark & John would tell the story in their own words & record it. Sometimes I would have to say, "No, that is not exactly the way it happened," & we would correct it. Thus we wrote the Gospels together.
Finally we came to the end of that period when we had the sweetness of Jesus' Presence so close. The night before the ascension he spoke to us & said to John & me, "Tomorrow at dawn I shall climb the hill of Bethany alone. You come with Peter & James around nine o'clock & let the others follow." Jesus said to John, "Even though you were not at Luxor yet because of your love & your fidelity & because you shall care for my Mother & my flock you shall have your ascension at the close of this life."
The early morning came & Jesus walked alone up the hill. He was like a magnet which was of love alone. His Presence, his sweet voice, his shining hair, his aura, all these were so powerfully magnetic that wherever he was even if people were sleeping they stirred, rose & followed him! On this morning I spoke to the boys & said, "Watch now that the flock do not follow him. Let us allow him these few hours, the last hours which he will know alone as a part of the Earth. Let him commune with Virgo & Aries, beloved Helios & Vesta. Let him adore beloved May the month of perfection."
Sure enough no sooner had his Presence started up the hill than there followed the beloved who wished to be with him. We restrained them & in order to keep them happy I told them some stories from his life. Around nine o'clock the remaining disciples & myself ascended the hill. The Presence of beloved Jesus was already brilliant & shining like a sun. So bright was the light shining thru his body we could scarcely look upon it. He spoke no more with us then. We just continued to pray with him, drawing the resurrection & ascension flames. Then on that majestic hilltop from the very rock where I had spent so many years in prayer Jesus ascended consciously in the visible presence of hundreds of people (about five hundred in all). After that Jesus came once each day for quite a while & John & I recorded what he said much as you receive our words now.
Later, Saul of Tarsus came to live with us & had a period of recuperation, endeavoring to regain his balance & his good eyesight. Many a time Peter & he sat in the garden & talked. Saul, endeavoring to become so humble, yet had such a background of the law under the old dispensation that it was difficult for him to accept the faith of this unlettered Peter. Many a time I came between them to settle an argument.
James, Peter & Andrew particularly went forth & taught. Many came from the Romans, many from the Jewish faith & many came from the Gentiles. All that time we builded the radiation which was to be the heritage of the Christian Dispensation. Finally one day there came a messenger from Joseph of Arimathea that his business was taking him to the Isles of Britain. We knew that we had a mission to accomplish, to take the Cup there & that story I shall give you tomorrow. Remembering again the sweetness & simiplicity of our life together & sharing it with you becomes my gift to you, beloved of my heart. Your homely daily living is building for you & for St. Germain the same magnetized field for tomorrow's world. Good evening & God bless you! MARY
-Memoirs of Beloved Mary, 1955.
In the name I AM THAT I AM our love & gratitude extends to the spirit of truth which beloved Jesus promised will set all imprisoned life free! We do invoke beloved Pallas Athena, Goddess of Truth, Archangel Raphael & Mother Mary, beloved Hilarion, Lord Ling & the beloved spirit of cosmic happiness from the heart of beloved Helios & Vesta to direct the feeling of truth, the understanding of truth & the workable, practical knowledge of truth into the hearts, minds & worlds of all who are becoming truth devotees! Let Cosmic Christ truth now find anchorage in the outer consciousness of mankind! Let mankind receiving this truth use it to establish the kingdom of God here on this Earth which has so long been hostess of countless individuals learning to control energy & vibration upon her surface.
Our love & gratitude extends to the seed of God-happiness which natural abides within every human heart! It is the decree of God the infinite cosmic I AM Presence that His seed shall be nourished, developed, expanded & bear manifest fruit now in the beings & worlds of all evolutions in the Earth, on the Earth & in its atmosphere. I AM a blazing golden sun/ Of the happiness of God Ling!/ With sunshine bright I blaze the light,/ His love to all I bring! So be it in Jesus' name, amen.
Dearly beloved children of light, I AM come today thru the gracious love of the great cosmic law to bring to you the vibratory action of the buoyancy of joy & happiness which is within the use of life. the feeling of God-happiness is the feeling which you all had originally when you first came forth from the bosom of the eternal Father-Mother God & knew yourselves as individualized consciousnesses with the power to think, feel, speak & act.
When within that glorious I AM intelligence you felt the first stirring of life within your own mental & emotional bodies & when you realized that you had been endowed with the Father's infinite gifts of life, the first vibration to register within your auras was that of happiness, happiness in the realization that you had been given the gift of individualization! With such realization came the feeling of great joy in knowing that thru this gift of divine love you had become a co-creator with the one eternal Father-Mother of the universe, co-creator with the seven mighty Elohim of creation, with all ascended beings to ever widen & expand the perfection of God & his kingdom. Thus, dear ones, you dwelt at inner levels for aeons of time in great innocence & happiness. You knew no disappointment of or disillusionment in the use of life, whether it was the first sphere of faith, the second sphere of illumination & wisdom, the third sphere of divine love, the fourth sphere of purity, the fifth sphere of science & truth, the sixth sphere of ministration & peace or the seventh sphere of invocation of rhythm & the divine alchemy produced by the use of the violet trasmuting flame of Cosmic Christ mercy, forgiveness & compassion. In these spheres you knew naught but victorious accomplishment. Therefore the feelings of buoyancy & joy of life were strong within you!
So in happiness you applied to your source for opportunity to embody upon this dear planet. In loving gratitude you received this gift & so came to Earth thru the gates of physical birth for the express purpose of manifesting & expanding the glory of God right here. Your own beloved I AM Presence provided you all with perfect & beautiful physical forms in which you were able to sustain & expand the perfection of life on the surface of this planet where unascended humanity dwelled & where you took embodiment to serve. You were shown how to take a divine idea, fashion a beautiful thoughtform from it, then hold it in your mental body & nourish it with your feelings until it manifested as a lovely jewel, a flower, a song or perhaps a lovely temple of light. Whatever picture was given into your consciousness which you wished to bring into outer manifestation just naturally you had the power to bring forth direct from the universal. here again you were filled with the feeling of happiness thru experiencing victorious accomplishment! In the sight of God that is still your divine heritage. It is a part of your original divine plan & is the reason why in the consciousness of all those who are awakening from soul sleep of the ages there is the feeling that something is missing from their worlds. That which is missing is the sustained feeling of buoyancy & absolute certainty of God-accomplishment right here in this world of form.
In the many long ages which followed after your coming into embodiment you lived, experiencing the happiness & full perfection of God's will for you. It was not until later when you eventually accepted the radiation of the feelings of discord created by the laggards from other stars that certain limitations made themselves manifest in your experience because of your acceptance into your world of those shadows from others. It was then & then only that you first began to qualify your life energy with the feeling of disappointment. For the very first time the perfection of your divine idea became blurred by the imposition upon it of the shadows in your thinking processes. Your feelings then pouring into that distorted image did not rush forward in the joy of conscious mastery to fill that form with light. That was when you first began to experience the feeling of unhappiness. This feeling being of too slow a rate of vibration to keep you in conscious connection with the perfection of your source made you feel a sense of separation in consciousness from your own God-self. After many ages of your living in a profitless way the wisdom of the great cosmic law found it necessary to decrease the flow of primal life into your body, mind & world which originally had been given your your keeping for constructive creation only.
Therefore your silver cord was gradually diminished in size & thus less & less of that glorious primal life flowed thru you. Thus shadows expanded & your creations became more & more imperfect. It was then that you entered into a compromise with the outer world of appearances. The result was that your energies began to slow down thru the acceptance into your four lower bodies of the feelings of discouragement & lethargy rather than the positive feelings of creative power with which power you originally had been endowed.
Now, beloved, the four lower bodies upon which you are presently working so industriously to purify & raise are constantly absorbing the substance of realms with which they are connected thru your attention. For instance, your etheric body is by nature a magnet & when consciousness is raised to the ascended & angelic hosts that etheric body will draw into itself the radiation of the higher spheres of light. Conversely when attention is turned outward into the world of destructive human creation it will draw into itself the feelings & manifestations of discord which are in the physical appearance world. this effluvia is then imposed upon & wedged in between the tiny electrons of God's pure light as they endeavor to spin around their central core in the atom. This slows down their vibratory action. Remember, dear ones! within your etheric bodies is the etheric record of everything you have ever experienced from before the time of your first embodiment here to the present. Thus there is registered in your etheric bodies every constructive as well as discordant thought, feeling, spoken word & deed you have ever seen, heard, felt, spoken or done during your embodiment in this physical appearance world together with all your glorious experiences at inner levels between embodiments & all the victorious accomplishment of every ascended master which you contacted at inner realms which radiation of perfection you absorbed into your etheric body in which you abided in the inner realms between embodiments. This is especially true where your lifestream had worked with those ascended ones while they were still in physical embodiment here before their ascension or after their ascension when you worked with them in your finer bodies while the physical slept or when you were serving their cause in the inner realms between embodiments.
Therefore it would be very wise for you to call to your own beloved I AM Presence daily to resurrect form within your etheric body those records of the memories of perfection you once knew & had with the Father before the world was, rather than allowing yourself thru old habit to go over & over again in your minds the hurts, disappointments & seeming injustices of this life alone. You see, when you allow this to take place you are actually drawing from the lower atmosphere of Earth in which humanity abides today discordant effluvia thrown off from other lifestreams & you are actually forcing it by the power of your attention to wedge itself in between electrons of your etheric body, making it heavy & non-receptive to light. These wedges are actual substance & have actual weight which slows down the speed of electrons as mentioned before, shutting in their light & preventing the self-luminosity of the physical body which it had in the beginning.
This same thing is true of your other lower bodies. The emotional body should be your servant & not your master. It is only when you begin the conscious discipline of curbing the appetites of those bodies & the unlimited freedom you have given them in the past that you will be able to observe just how lax you have been in holding your mastery over them. Lovely ones, your four lower bodies usually respond instantly thru habit of acceptance to pressures upon you of feelings of the outer world whatever they may be--anger, hatred, doubt or fear or a host of others too numerous to mention. these low rates of vibration slow down the speed of yor electrons to the place where you cannot & do not repel destructive feelings.
When vibrations of your world are lowered to meet those of the discordant creations by magnetic attraction those discordant creations enter your world & then you have become a prey to the destructive human effluvia which floats in Earth's atomsophere continually. when this occurs your world outpictures physical distress in body, lack of financial supply in affairs & many other disorders & limitations which come about as a result of slowing down of vibrations of God's pure light, the perfection of the electron. Those shadows imposed upon & wedged in between electrons form the density of substance which prevents the drawing into & thru your outer form of the glorious light & powers of your Presence. This is also the reason why when you speak to others to whom you wish to bring light your instruction falls on deaf ears, as we say, apparently making no impression upon them & seeming not to record at all in their outer consciousness. This is because the vibratory action of their worlds is so slow & the light of the electron whick nows the truth of your words is so enveloped in shadowed substance of human creation that your words & the radiation of the truth spoken cannot enter.


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If you are a teen model or you know someone getting started in this career, you'll want to read this. You're probably wondering lots of things like how many pictures for teenage model portfolios to name just one.
Seeing teenagers in modeling is not a new concept but the art of developing a portfolio of pictures might be. Hopefully, these modeling tips will help you get started.
To Get Ahead, You'll Need Awesome Pictures for Teenage Model Portfolios
Although it's geared toward girls, I'm sure boys will get some insight too. So, you feel you have what it takes to walk the runway or appear in the top list of fashion magazines.
Well, if you are a teen ready to take the plunge, one of the first steps is putting together your teenage model portfolio of pictures.
Before You Hire a Photographer for Teenage Model Portfolios
Practice first – Before you step in front of the camera. Hiring good, photographers for female modeling portfolios is a giant plus and most will give you some excellent tips on modeling poses but being prepared will be a giant step toward making your teen photo session a success.
Pose in front of the mirror. Use a teenage appropriate fashion magazine as a guide. Look at the way the model is carrying herself, watch expressions and body language and do what she does!
There is no shame in copying at first as most famous teen models started this way.
After getting these poses right, slowly begin to change them into something new .. Now the look is yours. Develop more and more, use a friend to take pictures of you with these expressions and positions to get better and improve your style.
This is what it takes – at first it will be awkward but in time your talent in creating killer modeling portfolios will get you the photos you will be proud to show to any talent management companies.
Now You're Ready to Find a Photographer and Get Your Teen Model Photos
For the sake of time, I'm not going over all the questions to ask a photographer at this time.
Nowadays, many portfolios for teen models are listed online but a book is still used by many teens. In this book, you'll put between 8 to 25 of your very best pictures and poses. I say this because you don't want anything mediocre in your folder.
The prints will be 9×12 or maybe 8×10 to save costs. Bigger is better but more expensive. Check with some good modeling agencies to see what they require. You might get by with online pics or comp cards which are now becoming more popular.
Vary Your Model Poses & Looks
Have a variety in your images by using different clothing, props, facial expressions and poses. Let the agent know you are versatile even though you are applying for work in a certain market.
Include headshots, fashion looks, lifestyle to round out your teenage model portfolio. You and your agency will be happy you did!
NOTE: One headshot should be available without makeup (or very little shot outdoors in natural light) and include a full body shot ( wearing a swimsuit or tight-fitting clothing to show off your figure ).
This is especially important if you apply to the top teen modeling agencies such as Elite, Ford or IMG. The ones listed here want to see you in a more natural state so they know what they are getting. Check with the age, height and body type requirements before submitting to better your chances.
How Much do Teen Modeling Portfolios Cost?
It's not going to be dirt cheap to start your career but, if you are serious you should be willing to sacrifice a little money.
Just cut back on going to the movies for awhile or stop eating daily ice cream (you don't need it anyhow), save some money and hire a really good professional teenage model portfolio photographer.
The investment, depending upon your area, will usually run between $400. to $1,000. Don't skimp!
Be prepared to pay around $600 and you should come away with some awesome pictures. Make sure he or she is experienced in creating portfolios, check references if needed or ask to see his or her pictures online.
Get More Tips and Learn to be a Teenage Model
If you need more help in getting started, these modeling tips for teenagers are fantastic! You'll learn about getting started in modeling, types and requirements, contacting top talent management companies and more.
Get on the list today to get going! Oh, and I respect your privacy. To join and get your first issue, just fill in your first name and email address here.
This is only the tip of the iceberg but the information here should get you started. Be sure your Mom or Dad is involved in every step of this process. Without their support, it will not work!
And, it's just plain dangerous out there for teenage models looking for talent scouts, modeling jobs or portfolio sessions. Go to bobpardue.com for more details. Be safe and be successful!
Filed under: Modeling Tips


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If you enroll in 5days Sashimi Course or 4weeks Courses, you need a Japanese kitchen knife. If you do not have your own knife, we recommend that you buy our Japanese kitchen knife.
Why do I need a Japanese kitchen knife?
A Japanese kitchen knife is modeled after Katana (Japanese sword) and its sharpness fascinates chefs all over the world. The big difference between a Japanese and Western kitchen knife is that the former is single-bevel, while the latter is double-bevel. A single-bevel knife cuts into slightly to left and separates parts of
ingredients more easily, so it makes your chopping faster. It also provides a clean cut surface without damaging the ingredient's tissue. It is staple to use a Japanese kitchen knife in order to learn techniques for Sushi and Japanese Cuisine.
What and How much is our JP Knife Set?
Please click here to see details


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You need nothing more than a nicer, prettier lavatory You've gotten been perusing Pinterest, strolling wistfully down the bathroom fixtures and tile aisles within the local Residence Depot , and talking to your neighbors. In the event you're planning a high-end remodel that entails transferring fixtures and putting in facilities like heated flooring, it's going to cost you greater than $60,000 on common — and in New York Metropolis, upward of $seventy two,000. Fundamental gadgets in your bathroom together with sinks, cabinets, lighting fixtures, bathrooms, counters, flooring, shower heads, and so forth, could be modified with a comparatively low worth.
I just had a contractor give me an estimate for 17,000- 19,000 for a small toilet. Based on the National Kitchen and Bath Affiliation ( NKBA ), it is best to anticipate to spend between 5 to 10 percent of your home's worth on a rest room rework. Converting a tub to a bathe can value greater than $5,000, despite the low price of some kits you see in dwelling shops, due to the removing and installation work needed.
The normal fashions may not be very costly however in case you are not planning to have the same rest room for over 30 years, you might embrace the present bathroom tendencies. Tiling prices will likely be a significant factor to think about for the cost of your renovation.
You wish to get one of the best lavatory possible on your dime, so be sure to are armed with plenty of data earlier than you begin calling. He uses the same system to estimate the cost of a grasp rest room with a bathroom, shower, tub, and double self-importance.
Contractors usually even have wider entry to bath rework equipment due to their personal relationships with producers. Labor costs for the small lavatory rework are based mostly on United States Bureau of Labor Statistics Business-Particular Employment and Wage Estimates – and adjusted for truthful overhead, revenue and as indicated, supervisory markup.


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GreatAir Manchester
current air quality in Greater Manchester
GreatAir Construction
air quality on construction and demolition sites
Greener ways to travel
Vehicle emissions and climate change
Alternative vehicles and fuels
Greener ways to travel
The following alternatives to car travel can save you money and time as well as helping to protect your local environment:
Vehicle emissions and climate change
Carbon dioxide (CO2) is a significant greenhouse gas contributing to climate change and global warming. CO2 emissions from vehicles are estimated to account for approximately 22% of total UK emissions of the gas. The most effective way to reduce CO2 is to reduce the amount of fuel consumed.
Did you know that the road tax rate for cars is based on CO2 emissions and fuel type?
The system works in bands ranging from the lowest to the highest CO2 emissions. The tax on cars that use less polluting alternative fuels such as LPG is also lower than for petrol or diesel vehicles.
Savings in duty can be hundreds of £s per year so it's well worth considering this when buying a new vehicle. You can check the CO2 emissions and fuel consumption of vehicles in the Vehicle Certification Agency's (VCA) guide at: www.vcacarfueldata.org.uk and the Government's actonco2 webpages.
Alternative vehicles and fuels
Diesel vehicles have significantly lower CO2 emissions than petrol vehicles and hence have a lower impact on climate change. They do however, emit greater levels of oxides of nitrogen (NOx) and particulates than petrol vehicles so increase localised air pollution at ground level, especially in urban areas with heavy traffic congestion.
Petrol engines can also offer the added bonus of Gasoline Direct Injection (GDI), which offers excellent fuel efficiency and hence lower pollutants levels and impact on the environment.
Liquid Petroleum Gas fuelled vehicles usually have higher CO2 emission levels than diesel engines but less than petrol. This is primarily due to the low carbon and high energy content of the fuel.
Compressed Natural Gas vehicles typically have similar CO2 emissions to diesel engines, as well as very low particulate emissions. However, as emission limits for petrol and diesel engines tighten, the gap in emissions performance between alternative fuels and conventional fuels is narrowing.
Electric vehicles (EVs) have virtually no emissions or environmental constraints. Limits to speed and distance have restricted their widespread use but improvements are constantly being made in EV technology. Hybrid vehicles combine a combustion engine with an electric motor - this reduces fuel consumption, resulting in lower exhaust emissions and less pollution.
Biodiesel is a fuel made primarily from vegetable oil and produces between 30% and 80% less CO2 than mineral diesel. Manchester was home to the first dedicated biodiesel garage in the UK.


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ERIC Number: ED303355
Record Type: RIE
Publication Date: 1988
Pages: 330
Abstractor: N/A
Eighth Grade Earth Science Curriculum Guide. Part 1.
New York City Board of Education, Brooklyn, NY. Div. of Curriculum and Instruction.
This is a curriculum guide composed of lessons which can serve as models for the beginning teacher as well as for the teacher who needs activities to broaden the earth science perspective in the classroom. It was designed to supplement the New york State Earth Science Syllabus and encourages students to develop inquiry and problem solving skills. This working draft has four units. Unit I deals with matter: its definition; the building blocks; differences between metals and nonmetals; combination of elements; and the differences between mixtures and compounds. Unit II discusses geology: the materials making up the earth's crust; the earth's surface; rocks; the geologic record and mapping; and plate tectonics. Unit III concentrates on oceanography: the features along the continental coastlines; ocean basins; salinity; waves; and the ocean's resourcefulness. Unit IV includes weather and climate: a definition of weather; effects of air masses and fronts; characteristics of high and low pressure areas; wave cyclones; forcasting the weather; layers and composition of the atmosphere; and the factors influencing climate. This guide outlines objectives and process skills which cover planning and design, performance, analysis, interpretation, and application. Lesson plans and reproducible sheets are provided for teacher use. (RT)
Descriptors: Curriculum Enrichment, Curriculum Guides, Earth Science, Geology, Instructional Improvement, Instructional Materials, Junior High Schools, Motivation Techniques, Physical Sciences, Problem Solving, Science Activities, Science Curriculum, Science Instruction, Secondary School Science
New York City Board of Education, Curriculum Editorial and Production Unit, Office of Curriculum Development and Support, 131 Livingston Street, Room 613, Brooklyn, NY 11201 ($10.00).
Publication Type: Guides - Classroom - Teacher
Education Level: N/A
Audience: Teachers; Practitioners
Language: English
Sponsor: N/A
Authoring Institution: New York City Board of Education, Brooklyn, NY. Div. of Curriculum and Instruction.
Note: Drawings may not reproduce well. Working draft.


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Construction of mazes using Union-Find algorithm
This page displays an applet demonstrating a method of construction of mazes using the Union-Find algorithm. The ideas are explained in many places, for example in M. A. Weiss, Data Structures and Algorithm Analysis in Java, Second edition, Addison Wesley, Chapter 8. The algorithm is usually discussed in connection with the Kruskal's algorithm for constructing minimal spanning trees, but it can also be used to construct nice looking mazes.
To display, consruct, or solve the maze, click on the bluish button, labeled "Show the maze". Depending on your security setting, a yellow bar at the top of the page may appear warning you that running this applet ("ActiveX controls" it will say) maybe dangerous. In that case, click on this yellow bar and allow the applet to be run. Trust me. In any case, after you click on the bluish button, the tree will appear in a separate window. You may resize the window, minimize it, in which case its icon will appear in the bottom tray so you can restore it, or close it altogether. If this last action is taken, you must click on the bluish button again to restore the applet.
The idea is as follows: we start with an array of rectangles, something like this:
Inside each rectangle we place a vertex of a graph, marked in red. We then go and randomly select an interior wall between some two adjacent rectangles. If the corresponding vertices are
part of the same component of the graph, we remove the wall and draw an edge between the two vertices, combining the relevant two components into one. If the vertices are connected, we keep the wall. The first few walls, of course, will be removed, the algorithm becomes less trivial after several steps.
To illustrate a point, assume that after removing few of the walls, and joining the corresponding vertices, we arrive at the following situation:
The wall between the vertices
is not eligible for removal, because both
belong to the same connected component. Removing the wall between the vertices
is, however, allowed because
belong to different components. Removing this wall, and joining the vertices
results in the following situation:
We continue to choose one of the remaining walls at random, and either keep it, or remove it and join the two relevant components together. We do this until all the vertices are in one connected component which forms a tree, i.e., it is possible to get from any vertex to any other vertex. At this point the path between any two vertices is unique, which in terms of the maze means there is only one solution. To make the maze a bit more spicier, we additionally remove 30 randomly selected walls.
The Union-Find algorithm is a method which allows us to decide quickly if given wall is to be removed or not. Check it out. The maze is actually solved either by the depth first search using a stack, or the breadth first search using a queue: Start at the entrance and search until you stumble on the exit. The queue solution actually produces the shortest solution.
Any comments are always welcomed:
Back to
Drobot's home page


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A study published in the April 2011 Journal of Periodontology examined the oral health habits of men vs. women, and discovered that one of the best ways to improve your oral health habits is to have a second X chromosome. On average:
- Men brush their teeth 1.9 times per day — women: 2.5
- Men lose 5.4 teeth by age 72 — women: 3.2
- 53.1% of men said they have concerns about visiting the dentist — women: 41.1%
- 57.6% of men said they only went to the dentist when they had a toothache — women: 46.9%
- 61.2% of men said they "brush each tooth carefully" — women: 77.7%
Among other things, that's because oral and throat cancer (caused by gum disease) is significantly more common in men than in women. Again, there's no evidence that the difference in cancer rates is directly related to the lack of attention the average man pays to his oral health, but it's a fairly easy conclusion to draw.
Some experts have argued that the extra care women take with their teeth is largely undone by the effects that progesterone has on increasing one's vulnerability to gum disease. The ladies at Dr. Johnson's office, on the other hand, think it's an opportunity for the men in our lives — one of many ways that, if they were just a little more like us, they might be a bit better off.


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We were either too early or too late for the Autumn leaves in Kamakura because there weren't so many out. But there were some nice ones around Hachimangu:
It was nice and sunny on the weekend so we went down to Kamakura, the rival capital of Japan to Kyoto during the 12th and 13th centuries. It's an interesting place for an aimless wander, full of little back streets, old houses and cafes. These are some shots from around town.
An old house:
Travelling in style:
A traditional sweets shop:
Beckoning cat:
I'm not sure what these flowers are but they have an interesting shape:
At a temple:
Taking in the Autumn colours:
This is Kencho-ji temple in Kita-kamakura, one stop north of the main Kamakura area, which is the most important and the oldest Zen buddhist temple in Japan, founded in 1253 by a Chinese Zen master. Though most of the buildings date to the 17th and 18th centuries (when everything is made of wood, fire becomes a perennial problem!), the Chinese Juniper trees near the main hall are said to date back over 700 years. The whole complex is very impressive and 'zen'.
The main sanmon gate (1754):
The main halls:
The zen garden behind the main halls:
Garden seen through the hall:
Behind the temple, a set of stairs leads up to a small Shinto shrine, built in 1890, guarded by fearsome karasu-tengu ('crow tengu' – a kind of Japanese goblin) statues:
Continuing past the shrine, there is a walking path that leads right around the hills that surround Kamakura. From the top (on a clear day anyway), you can get wonderful views down to the bay and out to Izu O-shima islands or even all the way to Mt Fuji. This is a small statue of a mother and child near the top:
This is the oldest temple in the Kamakura area, Sugimoto-dera, founded in c734. The name means 'cedar root temple' and refers to a story that when the original temple burnt down in 1189 the three eleven-headed kannon, buddhist statues, interred there were carried safely from the temple unscathed by the fire and placed under a cedar tree. The temple is up away from the main area of Kamakura so is quite a pleasant and peaceful walk away from the crowds, left mainly to pilgrims in white.
This is the main gate:
This is Fudo Myo-o, the God of Fire, who holds a sword in his right hand and a rope in his left:
These are the original stairs used by pilgrims to ascend to the temple. The flags read 'eleven-headed sugimoto kannon':


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Campus Card Policy
Your Campus Card is like your bank card - if you don't have it with you, you cannot obtain the services, facilities and access it provides. A 'No Card, No Access' policy is in operation at the Bill Bryson Library, which means you cannot enter the Library without your Campus Card.
Campus Cards are a University initiative led by the CIS Service and have been introduced in the interests of the University community as a whole. Access control is not something specific to the Library, but we are one of the main sites where it has been implemented. It ensures the safe and secure study environment students expect and has enabled us to extend opening hours significantly, both late at night and at weekends.
The very small part individual University members need to play in helping to ensure a safe environment for everyone is to carry their Campus Card at all times. Staffing Library entrances on several sites throughout extensive opening hours for people who have forgotten to carry their card, and putting in place alternative identify check systems is costly.
We recognise that a few University members may experience short term inconvenience as a result of this approach and we apologise for that. The policy is in the interests of long term benefit for the community as a whole. Misuse of Campus cards to access the Library may result in a card being confiscated.
If you forget your card at Bill Bryson Library, you will be able to obtain a day pass. There is a limit on how many passes you may obtain before remembering your card.
In the event that your campus card has been lost or stolen, you need to take action quickly – being without one restricts your access to key buildings around the campuses. If that happens to you, you should:
1.Get online and go to:
2.Select the appropriate option, depending on whether your card has been stolen or lost.
3.If it has been stolen, you'll need a crime reference number from the police, once you have supplied that, you will be advised what to do next.
4.If your card has been lost, you will be directed to a secure payment screen where you can pay your £10. You will receive an email when your card is ready for collection.
You will be able to print out a temporary pass to access the Bill Bryson Library in which the IT Service desk is located to collect your new card. This will remain active until 23:59 on the day acquired.
Please Note
Information on this page relates to the 2018-19 academic year


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Food myths are misconceptions about food nutrition and healthy eating. We believe to properly enjoy foods and live a healthy lifestyle you need education about food. The insights included below will help you better understand proper nutrition, weight loss and some effects of physical activity on well-being and A Healthy Balance.
Food Myth: All fats are bad and you should eliminate them from your diet
Fats are an essential part of a healthy diet. They aid cell membrane health, nutrient absorption and contribute to nervous system function. Fat is no more the culprit of becoming overweight than carbohydrates or proteins are. Of course when we consume too much fat in our diet it can contribute to weight gain and can lead to heart disease and some types of cancer.
There are different types of fat and all are not equally healthy. Unsaturated fats (mono or poly) actually promote good health and are frequently called "good fats". These come from nuts, avocados, canola, olives, corn, soy and sunflower oils. Saturated fats and trans fats are often called "bad fats".
Saturated fats are prominent in fatty meats and full fat dairy products as well as coconut and palm oil. While they can raise your cholesterol if consumed in abundance, calling them "bad" is really a misnomer.
Many processed foods are made with hydrogenated oils or trans fats which may provide extended food shelf life but are not healthy to your body.
Food Myth: You should avoid carbohydrates/starches to lose weight
While there are many "low carb diets", be aware that carbohydrates are the primary source of energy for your body and are quite necessary. When dieting you should reduce total caloric intake. However, for good health this needs to be accomplished in a balanced fashion, reducing consumption of all macronutrietnts. A Healthy Balance.
Most initial weight loss with low carb diets occurs from the natural loss of water when your body burns stored carbohydrates. As soon as you replenish this stored energy, you will gain back the water and the weight. To keep from yo-yoing, you need to focus on burning stored fat. (See the weight loss tab for more information on weight loss.)
Many foods high in starch like bread, rice, pasta, cereals, beans, fruits and potatoes are low in fat and calories. They only contribute high calories when portion sizes are too large or you add high-fat toppings such as mayonnaise, butter or sour cream.
Food Myth: You should avoid red meat because it's bad for your health
Protein is essential for cellular health. While some choose to get protein from soy, nuts, eggs or chicken, red meats are an excellent source of B vitamins, iron, zinc and phosphorous. And most of us believe they taste great!
The negative perception of meat comes from flavorful cuts that have a high percentage of saturated fat. If you select leaner cuts or remove the skin most of the fat from red as well as white meats, they can be a healthy balanced part of your diet.
A common issue with all proteins is portion size. When you consider that men should only consume about 8 ounces and women about 6 ounces of protein A DAY, it suggests that the 3 egg omelet, quarter pounders or steaks that cover a plate are the real culprit. Become acclimated to a proper 3-4 ounce portion for healthy diets and enjoy your meats. In general a healthy portion size of protein is about the size of a deck of cards.
Food Myth: Dairy products are fattening and unhealthy
Dairy products contribute many nutrients that your body needs. They offer protein to build muscles and help your organs work properly as well as being a great source of calcium to strengthen bones. The reason most milk or yogurts are fortified with vitamin D are to help your body utilize the calcium prevalent in dairy products.
A healthy balanced diet typically requires 3 dairy servings per day. By selecting low fat or fat free versions you get all the nutrition with fewer calories.
Food Myth: If you need to lower your cholesterol, you should avoid seafood
While it is true that most seafood and some red meats are naturally high in cholesterol, research has found that consumption of these proteins have little effect on the cholesterol level in your blood.
What raises blood cholesterol are high quantities of saturated and trans fats. Avoid consuming lots of chips, deep-fried foods and fatty meat cuts and you will avoid high serum cholesterol.
Food Myth: Avoid nuts because they are really fattening
Nuts are high in the "good" fats as well as plant sterols and can be a part of a healthy diet. They also contribute dietary fiber and important minerals including magnesium and copper.
The common issue with nuts is that because they are so nutritionally dense, portion size is smaller than many people think. Depending on the variety, a portion size is about a quarter cup. For example, 12 cashews equal 145 calories of energy while a half ounce of mixed nuts is about twice that. So keep from eating half a jar and enjoy your nuts.
Food Myth: Low fat or fat free means few calories
While it may be true that low or no fat versions of a food may be lower in calories than the same portion of the same full fat product, this often misleads people into thinking that there is a significant reduction. Many processed and packaged food items add extra sugar or starches to improve flavor and texture when fat is removed and these ingredients add calories back.
And the biggest myth is that you can eat all of the fat free foods that you want. Large portion sizes of something that only has a modest decrease in calories per ounce can cause you to increase your caloric intake dramatically. So no, you can't eat the whole bag of fat free chips or quart of fat free ice cream.
The major benefit of choosing low fat or fat free products is that they are more nutritionally dense. For example, skim milk contains the same nutrients as full fat with fewer calories.
Food Myth: A balanced diet will provide you with all the nutrients you need
While it is possible to achieve reasonable health just focusing on consuming well rounded diets of healthier foods, it's virtually impossible to achieve a healthy nutritional balance without supplements.
Diets tend to be quite seasonal. During the summer months we tend to eat more fresh fruits and vegetables and we often have cravings for hearty comfort foods in the fall and winter.
And common stresses keep us from fully absorbing all the nutrients in the foods we eat.
Most people who are striving for optimal health benefit from discovering their personal nutritional requirements and using supplements to reach those needs. A-Healthy-Balance would like to help you achieve your personal nutritional balance through consultations.
Food Myth: If you want to lose weight, it's good to skip meals
We all know that to lose weight we need to consume fewer calories than we expend. And if we skip meals, we should consume less calories, correct?
Not actually. Skipping meals can be quite harmful to a good weight loss regimen for two reasons. First, when you skip meals your body naturally slows down its metabolism to compensate for the lack of digestion. And a lower metabolism means you are lethargic and burn fewer calories in your normal activities. As well, because skipping meals makes us very hungry we tend to eat more the next meal we do eat.
So overall when skipping meals we tend to eat more and burn less. Not what the doctor ordered to cause weight loss.
A more prudent approach is to actually eat more times a day. Just make sure they are smaller portions and healthy foods.
Dietitians have proven that the most important meal of the day is breakfast, yet it is also the most commonly skipped meal. (No, a cup of coffee doesn't count as a healthy breakfast.) Increase your energy and get your day off to a great start with a hearty, healthy balanced breakfast.
If you want to lose weight, try to reduce your total caloric intake at least 500 calories below your normal requirements and get at least a moderate amount of physical activity every day. This will cause you to lose a healthy 1-2 pounds per week and over time you will achieve your weight loss goals.
Food Myth: Certain foods like grapefruit, celery or cabbage can burn fat and help you loose weight
NO food can help you burn fat. Some foods with caffeine may speed up your metabolism for a very short period, but they do not cause weight loss. And the added caffeine often creates stress that disturbs your digestive tract so you actually absorb less nutrients which decreases your well-being and moves you away from A Healthy Balance.
Your basic metabolism plus the extra energy utilized in physical exercise burns calories. When you consume less calories than the calories you burn, you lose weight. The nature of your diet determines if the extra calories you burn come from fat or muscle or other tissues.
Food Myth: Vegetarian diets are healthier than diets including meat
It is the case that vegetarians have lower body weights on average than the typical person. However, this is more about being health aware than the specific nutrition of their diet. And nutritionally aware people tend to consume fewer calories. These aren't the folks going to fast food restaurants 5 days a week getting supersized combo meals.
It is critical that vegetarian diets must be well planned to achieve nutritional balance. Nutrients that vegetarian diets often deficient in include protein, iron, calcium, vitamin D, vitamin B12 and zinc.
Our belief is that meats can be a normal part of a healthy diet. While it is possible to consume a healthy balanced diet as a vegetarian, people choose to follow a vegetarian practice should do so because of personal values rather than for nutritional benefit.
Food Myth: Brown eggs are healthier than white eggs
There are many false rumors going around about natural and organic foods that are perceived to be more nutritious. One such myth is that brown shelled eggs are better for you than common white shelled eggs.
The fact of the matter is that chickens with white feathers produce white eggs and chickens with red feathers produce brown eggs. Since most commercial egg producers focus on prolific genetic types with white feathers makes white eggs more common. There is no difference between the nutritional content or taste of these different eggs.
It's how you prepare your eggs that determine if they are healthy or not.
Food Myth: Sugar causes diabetes
While it is true that if you have diabetes you need to manage your blood sugar level by moderating consumption of sugars and carbohydrates. However, if you do not have diabetes, it is untrue that over consumption of sugar will cause it.
The main risk factors of type 1 diabetes are hereditary. The risk factors of type 2 diabetes are being overweight and having a sedentary lifestyle. Should you have a family history of diabetes or are overweight, we suggest you work directly with a nutritionist or physician to manage your blood sugar level and exercise moderately.
Food Myth: Women who are pregnant must eat for 2
Different individuals have different caloric requirements dependent on your weight, height and level of activity. While being pregnant does increase hunger and cravings for certain foods, it is not true that pregnant women should significantly increase portion sizes or their total dietary intake.
Recommendations are that during the first trimester the healthy balanced diet should increase by 100 calories and in the second two trimesters the increase should be 300 calories per day. Since a normal sized woman requires about 2000 calories per day, that means they only need to increase consumption 5-15%. This translates to one to two extra healthy snacks per day.
The most critical factor for a healthy pregnancy is having a well rounded, nutritionally balanced diet. Because the growing baby requires protein to build its tissues, you should marginally increase this component of your diet during pregnancy.
Food Myth: Fast food restaurants must be avoided to eat healthy
OK, supersize combo meals must be avoided. However, most restaurants have added healthier choices to help you make prudent selections when you need to eat convenience meals.
Choose salads or grilled foods and avoid the extra large burgers. When you can, eliminate the high-fat high-calorie toppings like bacon, cheese, mayonnaise and sour cream. Select water, fat free milk or coffee rather than soda or a milk shake. And if you must have the fries, savor the small size bag.
As it turns out, like most things related to health, A Healthy Balance is the key.
Return from Food Myths to the Healthy Eating section.
Return to A-Healthy-Balance home page.
Copyright 2009 A-Healthy-Balance.com
Nourishing your body. Tuning your life force.
Gale Leigeber helps you achieve balance through nutritional and homeopathic consultations.
These insights are not intended to replace the medical advice of your personal doctor.


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This is a nice three bedroom detached property in a highly sought after location of Chadderton, close to North Chadderton senior school and St matthews primary school. The detached property consists of entrance hall, downstairs WC, large lounge/dining room with patio doors to the rear garden. Separate dining room with patio doors to rear garden. Large kitchen with dark wood base and wall units. Intergraded oven & hob with extractor hood. Intergraded fridge and freezer. Free standing dishwasher. Breakfast bar area. Door to integral garage which houses the boiler. Upstairs there are three bedrooms, all of which are double. Two with fitted wardrobes. Four piece family bathroom with shower over the nath. Benefits from gas central heating and having blinds fitted throughout. To the rear of the property is a nice sized lawned garden with a large patio area to the right. While to the front is a good sized lawned garden with flower borders and a driveway.
The particulars on this website do not form part of any contract. Neither Let's Relocate nor any of its partners, employees or agents is authorised to give or make any warranty on behalf of any party. Whilst information and particulars are given in good faith, intending buyers/tenants must satisfy themselves independently as to the accuracy of all matters on which they rely upon. All negotiations are subject to contract.


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Ready, Set, Go!
Here it is, the night before the first day of classes.
I can never sleep very well the night before I start teaching. I am full of thoughts, wondering what my classes will be like, whether my lessons will work like I have planned them or if I will wind up with extra time to fill or run out of time without finishing things. Will that kid who I wrote up for loitering in the hallway during classtime last year and who is now in my class make trouble? Will we continue with our SSR program once a week or will it really switch to twice?
But I'm ready. I've got seating charts ready, filled in with names in alphabetical order. I have lists of medical concerns, IEP accommodations, fire drill dates, and one of those plastic accordion files with a slot for papers from each class that I teach. I have my camera and extra batteries! I have lesson plans, equipment that I got ready on Friday, and my tea, ready to brew as soon as I get in.
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The new school year is like a fresh clean piece of paper with nothing written on it. I'm looking forward to seeing what happens, but I am anxious with anticipation. I felt this way the night before my wedding, too. Every school year it happens. I hate this night. But I love what comes after.
I had a great year with great students last year. I hope this year is even better!


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However, sometimes potential clients look at the budget options that are available online and wonder why we aren't matching those prices. Other times, they want to know if they can use us to make the website, but then move over to cheap hosting to reduce ongoing costs. Some people (heaven forbid) might even suspect that we're simply trying to squeeze as much money out of them as possible. This simply isn't how we do business.
Here's the real reason:
Why we don't complete on price when it comes to hostingWe don't complete on price, because it would mean making huge sacrifices in quality and service, which would result in poor performance and unhappy clients (or going bust - resulting in unhappy us).
A good technological platform with robust backups and redundancy to make sure the website loads quickly and never goes down takes investment, and that costs money. On top of that, we want to make sure our staff are available and have time to deal with each client's query patiently and properly.
We believe that our prices are extremely reasonable when you consider the level of high quality hardware, software and genuine personal service we provide.
Why we won't put our websites on other hostsIn the past we have agreed to make websites and then host them on other servers, but we no longer allow this, because of the headaches that have arisen for both us and our clients.
The problem is that cheap hosts are cheap for a reason. These companies usually sacrifice quality of hardware and software and customer service, in order to drive their prices to the absolute minimum. This means that servers are unreliable and overloaded, meaning the clients' website runs slowly and may frequently dissappear altogether.
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When this happens, the client comes back to us, and it's our word against their that the poor website performance is all about the host, and nothing to do with our work - which would have worked great if we were hosting it. And because we're soft, we often end up sorting out these problems where the cheap host refuses too.
What do you mean 'to begin with'?The reasons stated above are why we insist on hosting our websites - not because we're trying to squeeze as much money as possible out of our clients - and to prove it, we DO allow clients to move, but only after we've proven the quality of the website on our hosting and support platforms first.
If, after this has been proven a client still feels they wish to move away, then they can - at their own risk...
If you're thinking of getting a website designed in Leeds, or anywhere across the UK, then give us a call for a chat about your project. We're happy to give free advice and suggestions as well as quotes and proposals.
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Blog Archives
Healthy Sleep Habits
Are you waking up not feeling refreshed but not struggling with pain? Your lack of sleep may be the result of something other than your mattress or pillow! Things such as light exposure can both positively or negatively affect your ability to fall asleep depending on how much exposure you're getting, when you're getting it, and what type of light exposure you're getting.
Another factor that can make it harder to get a good night's sleep is using your bed for too many things. Beds are meant to be used for very few things and your main association with the bed should be sleep. If you use your bed for things like watching TV or Reading, you start to associate it with those things and this can make it more difficult to get the recommended amount of sleep, which is 7-9 hours for most adults.
DOs and DON'Ts for building healthy sleep habits:
- Expose yourself to sunlight in the morning.
- Keep a consistent sleep schedule, even on days off.
- Avoid napping.
- Exercise daily.
- Keep your room somewhat cool.
- Give yourself time to unwind before bed. One hour of a relaxing activity such as reading is recommended. Avoid Phones, Computers and TVs.
- Expose yourself to bright light, especially blue lights, in the evenings.
- Drink alcohol before bed.
- Drink caffeine in the hours before you go to bed.
- Eat a big meal right before bed.
- Watch TV, read your phone, tablet, or books, or listen to music while in bed.
- Participate in stimulating activities before you go to bed.
Sleep Pain
Sleep pain is likely the result of a lack of proper support. This can mean anything from your mattress or pillow being worn out, to just not being the right fit for how you sleep.
1. Back Pain – Most often caused by a worn out mattress that is no longer capable of providing you with the support you need. Like slumping at your desk or while watching tv, slumping will likely cause back pain; preventing you from getting a full night's sleep and contributing to back pain. As coils age they lose their ability to bounce back from weight being put on them night after night, resulting in a slumping mattress as they don't have the same rigidity they once had, and need, in order to properly function.
This slumping doesn't just apply to coil mattresses though, the same slumping issue is also true of foam mattresses. Slumping in foam mattresses is often easy to diagnose as the mattress will show visible signs of slumping while coil mattresses may not. To find the perfect mattress for your perfect night's sleep come see our experts!
2. Neck Pain – Unlike back pain, neck pain is most commonly caused by your pillow, not your mattress. The pillow's responsibility is to align your neck with your spine while you sleep. There are two key factors that go into why your pillow may have become a pain for your neck. The first is that the pillow has simply become worn out.
The other key factor to consider with your neck pain is did you select the right type of pillow for how you sleep? Depending on if you're a side, back, or stomach sleeper the perfect pillow for you will change. Even the most expensive pillow can leave you waking up with pain in your neck if it doesn't fit your sleep style. To find the perfect pillow for you, come see our experts!
Have questions about what might be causing your pain? We're here to help! And keep following us for more info on sleep health and the importance of mattresses in the sleep equation! Ready to shop for your new mattress so you can get the best night's sleep possible? Visit us HERE.
Why is it important to have healthy sleep habits and the right mattress?
Everything you do on a daily basis is impacted by how well, or poorly, you sleep. Finding the right mattress and pillow for you and building healthy sleep habits can impact everything from aches and pains, to how productive you are at work, to what kind of mood you're in. Getting a full night's sleep can make it easier to cut out that extra cup of coffee or energy drink you may rely on every day.
How Do You Sleep?
How you sleep is a huge part of finding a mattress that is not only comfortable but also instrumental in ensuring you wake up every morning feeling refreshed and without aches or pains.
Side Sleeper- If you're a side sleeper you will likely find your best night's sleep on a softer mattress that allows your hip to sink into the mattress a little bit. This give from the mattress allows your hip to drop down a bit and allows your spine to properly align.
Back Sleeper- If you're a back sleeper you will likely find your best night's sleep on a softer mattress that allows your shoulders and hips to sink in a little bit and allow your spine to properly align. If a mattress is too firm you will likely feel uncomfortable points of pressure similar to the pain many of us feel after sitting in a car for a long drive.
Stomach Sleeper- If you're a stomach sleeper then your best night's sleep will likely come from a firmer mattress. Unlike back and side sleeper's you're already putting yourself in a position where your spine is aligned. This means that a mattress with more give will actually cause your spine to slump a bit which could lead to you waking up with back pain.
We'll have more blogs on sleep health and how the importance of mattresses in the sleep equation, so make sure you continue to drop by on the reg! And if you're ready to shop for your new mattress so you can get the best night's sleep possible, simply visit us HERE.
Featured Brand: Simmons
We love telling you more about some of the brands we carry and we hope you enjoy learning more about some of your favorite brands as well! Today we'd like to tell you a little more about Simmons. Sit back, relax and have a closer look at Simmons!
Is there anything better than sleep? Atlanta-based Simmons Bedding Company (Atlanta, represent!) is one of the top mattress manufacturers in the U.S. The firm, founded by Zalmon Simmons in 1870, is also one of the oldest companies in the country. Pretty cool, huh? And even if you don't know the name "Simmons", you probably ARE familiar with them, as they make mattresses and accessories under their flagship Beautyrest® brand, as well as under the Beautyrest Black®, Natural Care®, ComforPedic®, Simmons Kids™, and DeepSleep® labels.
Simmons sells its mattress through more than 11,700 furniture outlets, department stores, and specialty shops and also licenses its name and brands to select manufacturers of sleep accessories. These products, which include pillows, foundations, mattress protectors, children's' furniture and more, are all marketed under the Simmons® name. Today, there are many international licensees and sub-licensees representing Simmons in more than 100 countries. Wow! Simmons also serves as a key supplier of beds to many of the world's leading hotel groups, casinos and resort properties through its contract division, Simmons Hospitality Group.
Simmons is a firm believer that the mattress you sleep on can make a difference in the quality of your life. Plans for the future include continued consumer sleep education efforts and further development of new technologies that will help people everywhere achieve quality sleep.
A good night's rest is one of the best gifts ever, so drop by any of our Suburban Furniture stores today and let us help you find your new, perfect Simmons sleeper!