text:
Review of Basic Principles
Basic principles To Be Observed In Keeping A Navigational Watch
a. Parties shall direct the attention of ship owners, ship operators,
masters and watch keeping personnel to the following principles
which shall be observed to ensure that a safe navigational watch is
maintained at all times.
b. The master of every ship is bound to ensure that watch keeping
arrangements are adequate for maintaining a safe navigational watch.
Under the master's general direction, the officers of the watch are
responsible for navigating the ship safely during their periods of duty
when they will be particularly concerned with avoiding collision and
c. The basic principles, including but not limited to the following, shall
be taken into account on all ships.
d. Watch arrangements
i. The composition of the watch shall at all times be adequate and
appropriate to the prevailing circumstances and conditions and shall
take into account the need for maintaining a proper lookout.
ii. When deciding the composition of the watch on the bridge, which may
include appropriate deck ratings, the following factors, shall be taken
into account:
At no time shall the bridge be left unattended;
Weather condition, visibility and whether there is daylight or
Proximity of navigational hazards which may make it nece ssary for
the officer in charge of the watch to carry out additional
navigational duties;
Use and operational condition of navigational aids such as radar or
electronic position indicating devices and any other equipment
affecting the safe navigation of the ship;
Whether the ship is fitted with automatic steering;
Any unusual demands on the navigational watch that may arise as a
result of special operational circumstances.
f. Look-out
In addition to maintaining a proper look-out for the purpose of fully
appraising the situation and the risk of collision, stranding and other
dangers to navigation, the duties of the look-out shall include the
detection of ships or aircraft in distress, shipwrecked persons, wrecks and
debris. In maintaining a look-out the following shall be observed:
i. The look-out must be able to give full attention to the keeping of a
proper look-out and no other duties shall be undertaken or assigned
which could interfere with that task;
ii. The duties of the look-out and helmsman are separate and the
helmsman shall not be considered to be the look-out while steering,
except in small ships where an unobstructed all-round view is
provided at the steering position and there is no impairment of night
State of weather
Traffic density
Proximity of danger to navigation
The attention necessary when navigating in or near traffic
separation schemes.
c. Depths
The unit in use for depths is stated in bold lettering below the title of the
chart. It is also shown, in magenta, outside the bottom right and top
left-hand corners of metric charts.
On all charts, the position of a sounding is the center of the space
occupied by the sounding figure(s). On metric charts, soundings are
generally shown in meters and decimeters in depths of less than 21
meters; elsewhere in whole meters only. Where navigation of
deep-draught vessels is a factor and where the survey data are sufficiently
precise, soundings between 21 and 31 meters may be expressed in meters
and half-meters.
On fathom charts, soundings are generally shown in fathoms and feet in
depths of less than 11 fathoms and in f athoms elsewhere. In areas used by
deep-draught vessels where the depth data are sufficiently precise, charts
show depths between 11 and 15 fathoms in fathoms and feet. Some older
charts show fractional parts of fathoms in shallow areas and a few older
charts express all soundings in feet.
Depths on charts are given below chart datum. On metric charts for which
the UK Hydrographic Department is the charting authority, chart datum is
a level as close as possible to Lowest Astronomical Tide (LAT), the
lowest predictable tide under average meteorological conditions. On
earlier charts and those based on foreign charts, chart datums are low
water levels, which range from Mean Low Water to lowest possible low
water in tidal waters; in non-tidal waters, such as the Baltic, chart datum
is usually Mean Sea Level. A brief description of the level of chart datum
is given under the title of metric charts.
Large and medium scale charts contain a panel giving the heights above
chart datum of either Mean High and Low Water Springs and Neaps, or
Mean Higher and Lower High and Low Water, whichever is appropriate.
d. Direction
A line on the Earth's surface, which cuts all the meridians and parallels at
the same angle is called a Rhumb line. If two places on the Earth's surface
are joined by a Rhumb line and the ship steers along that line, the
direction of the ship's head will remain the same throughout the passage.
This direction is determined by the angle from the meridian to the Rhumb
line, measured clockwise from 0 to 360, and is called the course. The
Rhumb line itself is often spoken of as the course. On the Earth's surface,
a continuous Rhumb line will in general spiral towards the pole. To the
navigator, the most useful chart is one on which he can show the track of
his ship by drawing a straight line between his starting-point and his
destination, and then measure the steady course he must steer in order to
arrive there. Table (1) shows the accuracy of position fixing method
Table (1)Methods Available For Position Fixing And Their Accuracy
Position Fixing
Radar observation
Accuracy (95%)
5-10 meter
100 meter
Depending on method used
The minimum range is the shortest distance at which, using the range
scale between 0.5 and 0.8 nautical miles, a target is still presented
separately from the trace origin.
3. Range Measurements
The equipment shall provide the following set of range scales of display:
1.5, 3, 6 , 12 and 24 nautical miles and one range scale of not less than
0.5 and not greater than 0.8 nautical miles. Additional range scale may be
provided, which are either smaller than the range scale between 0.5 and
0.8 nautical miles or greater than 24 nautical miles. Fixed electronic range
rings shall be provided for range measurements as follows:
On the range scale between 0.5 and 0.8 nautical miles, at least two
range rings.
On each of the other range scales six range rings.
where off-setting facilities are included in the equipment additional
range rings shall be provided on each range scale so that the range
rings extend from the point of maximum offset to the edge of the
display farthest from that point . On each range scale the distance
between the additional range rings shall be the same as the distance
between the range rings provided in accordance with 1 and 2 above as
A variable electronic range marker shall be provided with a numeric
readout of range.
The maximum range of the variable range marker shall not exceed
significantly the maximum range of the longest radar scale.
Fixed range ring s and variable range markets shall enable the range of
an object to be measured with an error not exceeding 1.5% of the
maximum range of the scale in use or 70 meters, which ever is greater.
It shall be possible to vary the brilliance of the fixed range rings and
variable range markets and to remove them completely from the
4. Bearing Measurements
Provisions shall be made to obtain quickly the bearing of any object
whose echo appears on the display.
Any means provided for obtaining bearings should enable the bearing
of a target whose echo appears on the edge of the display to be
measured with an accuracy of 1 or better.
The equipment shall be provided with an angular scale around the
periphery of the display. In addition an electronic bearing line or a
mechanical bearing cursor, or both, shall be provided.
The angular scale shall be graduated at l 'intervals and numbered
every 10 clockwise from 000, with 000 being the ' head-up '
position. Every 5, scale mark shall be noticeably longer than 1 scale
Where an electronic bearing line is provided shall:
Chart catalogue
Navigational charts and Electronic Navigation charts
Ocean passages for the world
Routing charts
Sailing directions books or guide to port entry
Tide tables
Tidal stream atlases
Notice to mariners
Light lists
Radio signaling information (including VTS and pilot service)
Routing information
Climatic information
Load - line charts
Electronic navigation systems information
Radio and local warnings
Draught of vessels
Mariner hand book
Personal experience
The items are well known to navigator but for the purpose of
shiphandling we will get details for some of them.
a. Sailing Direction Book:
British pilot books are published in 74 volumes by the hydrographic of
the navy and give worldwide coverage. Sailing directions are published
by the defense Mapping agency (USA) in series SDPUB 121-200.
Some of the books are referred to as planning guides giving information
essentially the same as the British Ocean Passage for the world, others as
enroute, giving similar information to the British Pilot Books.
b. Tide Tables:
Published by the hydrographic of the navy (British) annually, giving tidal
times and heights data, which now available by using a computer
program published by the British Admiralty.
c. Tidal Stream Atlases:
Published by the hydrographic of the navy (British), these atlases cover
certain areas of the Northwest Europe and Hong Kong
d. Notice To Mariners:
Are published in weekly addition by both the British Admiralty and US'
hydrographic authorities. Enabling ships to keep their charts and other
publications up to date.
e. Ships Routing:
Published by IMO, this publication gives information on all routing,
traffic separation schemes, deep water routes and areas to be avoided
which have been adopted by IMO. Routing information is also shown on
charts and is included in the sailing direction book.
1- Ministry of Defense (Navy) - Admiralty Manual of Navigation.
Volume 1 - 1987
2- STCW 1995 - Regulation II/ I
3- Captain A.J. Swift MNI - Bridge Team Management 1993
ARPA Operating Controls
This section describes the operational controls and indicators and their
functions required to operate SHIP ANALYTICS'
RADAR/AUTOMATIC RADAR Plotting Aid (ARPA) Simulator.
Display Monitor
The DISPLAY MONITOR used in the RADAR/ARPA SIMULATOR is
a high-resolution raster can monitor fitted with a touch-screen overlay.
During normal operation the degauss, contrast and brightness controls are
the only operational controls used. The display width height and vertical
horizontal centering controls are only used to size the display prior to the
touch-screen calibration. Figure.(1) shows radar display monitor
Display Controls
Operational controls and indicators, with the exception of the PC
computer and display monitor controls identified, are located on the
simulated ARPA DISPLAY. See Figure (1)
The simulated ARPA DISPLAY, shown on figure (1), provides control
and indicators for the following functional areas:
Ownship Status; Tracked Target Status; Operation Power Status; Alarm
Status; Range Scale Select/Display; Radar Display and ARPA Functions
Control; Sweep Center Position and EBL Origin Set Control; Radar
Transceiver Control; System Status; Radar/ARPA Display; and
VRM/EBL Control.
PL, PRF, etc.) that were downloaded from the simulation host computer
during the exercise initialization.
Alarm Display:
The ALARM DISPLAY is normally blank unless a TARGET THREAT
or INTRUDER alarm occurs. When an alarm occurs, an alarm message
(THREAT or INTRUDER) will flash and an audio alarm will sound until
acknowledge by the operator.
The TARGET THREAT alarm that will occur whenever the calculated
CPA and TCPA for any tracked target is less than the set CPA LIMIT or
TCPA LIMT. The target that caused the TARGET THREAT alarm is
identified by a flashing target number and a highlighted speed vector on
the RADAR/ARPA display and the letter T attached to its target
number on the Target Designation submenu.
The INTRUDER ALARM will occur whenever the guard rings are ON
with the automatic acquisition function (AUTO ACQUIRES) OFF and a
target enters the guard ring area. On the RADAR/ARPA display, the
target that caused the INTRUDER alarm is identified with an
INTRUDER ALERT SYMBOL. When the AUTO ACQUIRES is ON,
this alarm will only occur for the targets over the 20 targets that the
system has already acquired.
Own Ship
The OWN SHIP selection allows the operator to initialize the data on the
OWN SHIP STATUS DISPLAY on a real RADAR/ARPA system. In the
RADAR/ARPA simulator own ship data is provided by the host
simulation computer provides data; and the only selection available to the
operator is the EXIT selection.
Display Orientation
The DISPLAY ORIENTATION submenu allows the operator to select a
NORTH UP, COURSE UP or HEAD UP radar display orientation.
NORTH UP is a presentation that orientates the radar display with
North at the top of the display (000o on the azimuth ring). Own ship
heading is shown at the intersection of the own ship heading flasher
and the azimuth ring. All radar returns are referenced and displayed
in true bearings.
COURSE UP is a presentation that initially orientates the radar
display with own ship heading and Own Ship Heading Flasher at
the top of the display (000 o on the azimuth ring). The COURSE UP
display provides for the digital readouts of the radar returns to be
referenced to true bearings while the radar returns are being
displayed relative to own ship. This orientation is correct only as
long as own ship remains on the course when COURSE UP was
selected. If own ship changes course, after a course change, touch
and release the NEW COURSE selection on the system status
display to re-orientate own ship and own ship heading flasher.
HEAD UP orientates the radar display where own ship's heading is
always at the top of the display (000o on the azimuth ring). All
radar returns are referenced and displayed in relative bearings.
The intensity submenu allows the operator to adjust the intensities of the
True Motion
The true motion submenu allows the operator to turn the true motion
function On or Off and manual reset. When true motion is OFF the
display is in RELATIVE MOTION where own ship is at a selected point
on the display and all targets move relative to own ship. In true motion,
stationary targets are stationary and own ships and targets are displayed as
moving with their true course and speed. When own ship reaches the
outer portion of the display 75% of the display radius, the system will
automatically reset the display with own ship repositioned back to the
start point.
a. TRUE MOTION ON/OFF allows the operator to turn true motion On
or Off.
b. MANUAL RESET allows the operator to manually reset the true
motion display anytime before own ship reaches 75% of the display
Symbol Display
The symbol display submenu allows the operator to select and/or define
display symbols. See (Figure.2)
VECTOR TRUE/REL allows the operator to designate the vectors as
true or relative.
HISTORY ON/OFF allows the operator to turn the history dots ON or
DOT INTERVAL x MIN allows the operator to set the time between
history dots.
LENGTH x.x Min allows the operator to set the length of the vectors.
VRM TYPE MARK/RING allows the operator to select the VRM as
either a Mark or a ring range marker when VRM-EBL is turned on.
VRM-EBL ON/OFF allows the operator to turn the VRM-EBL symbol
ON or OFF.
Fig. (2)
radar display main and sub menus
Tracking Conditions
The tracking conditions submenu allows the operator to set the CPA and
TCPA limits that will activate the target threat alarm.
CPA LIMIT x.x NMI allows the operator to enter the minimum range
that a target can close own ship before the alarm activates.
TCPA LIMIT x.x MIN allows the operator to enter a time before a target
reaches CPA that will cause the alarm to activate.
Target Designation
The target designation submenu allows the operator to select what target
is to be displayed in the TRACKED TARGET STATUS DISPLAY,
notes how many targets are being tracked by ARPA, and allows the
operator to cancel targets.
Guard Ring
The guard rings submenu allows the operator to set up an automatic
warning system which will active the INTRUDER alarm or an automatic
acquisition mode which will automatically acquire and track when any
non-tracked target passes into a guarded area. The operator can set up to
two separate 0o to 360o guard rings at different ranges from own ship.
RANGE x.x NMI allows the operator to set the range from own ship to
the guard ring.
RING START xxx DEG allows the operator to set the bearing for the
start of the guard ring.
RING STOP xxx DEG allows the operator to set the bearing for the end
of the guard ring.
RING ON/OFF allows the operator to turn the guard ring ON or OFF.
AUTO ACQUIRE ON/OFF allows the operator to select a automatic
tracking of an INTRUDER target. When ON, an INTRUDER will be
automatically tracked, when OFF or when all 20 targets are being
tracked, the INTRUDER alarm will activate and the INTRUDER ALERT
symbol will flash but the target will not be automatically tracked.
SELECT GUARD RING x allows the operator to switch between guard
ring #1 and guard ring #2 controls.
Trial Maneuver
The TRIAL MANEUVER submenu allows the operator to evaluate the
effect of an own ship speed and/or course maneuver before the ship
actually maneuvers. When activated, vectors for all tracked targets are
calculated and displayed from the own ship speed and course data entered
by the operator. This mode is useful for evaluating own ship maneuvers
in crossing traffic, where avoiding one traffic ship might cause a closing
situation on another traffic ship. When in the trial maneuver mode, a large
"T" appears on the screen and TRIAL HEADING and TRAIL SPEED are
indicated in the OWN SHIP STATUS DISPLAY.
HEADING xxx DEG allows the operator to enter an own ship course.
SPEED x.x KTS allows the operator to enter an own ship speed.
TRIAL ON/OFF allows the operator to turn the trail maneuver ON
and OFF.
Radar Controls.
The radar control submenu allows the operator to select either AUTO or
MANUAL tuning capability in the radar transceiver control section. In
the RADAR/ARPA simulator the only selection available to the operator
on the radar controls submenu is the EXIT selection.
Menu 2
The MENU 2 selection allows the operator select Menu 2 and its
submenus for display.
Display Options
The display options submenu allows the operator to adjust the display
monitor's background color. In the RADAR/ARPA simulator the only
selection available to the operator on the display options submenu is the
EXIT selection.
Calibrate Touch
The calibrate touch submenu allows the operator to align the touch screen
to the display.
Menu 1
The MENU 1 selection allows the operator selects Menu 1 and its
submenus for display.
Radar/ARPA Display:
The RADAR/ARPA display is a graphic representation of a Plan
position indicator (PPI) display, consisting of an outer azimuth ring
and inner range rings, which display the radar picture 360o around
own ship. The fixed azimuth ring denotes bearings, while the inner
concentric range rings, the number of rings dependent on the
selected range scale, denotes range distances from own ship.
VRM/EBL Control:
The VRM/EBL control section displays the range from the EBL
origin to the mark designated on the VRM position and the bearing
from the EBL origin to the mark designated on the EBL line. TRUE
is displayed when NORTH UP or COURSE UP orientation is
selected. RELATTVE is displayed when HEAD UP orientation is
Azimuth Ring:
The azimuth ring is the fixed outer ring graphic on the radar display. The
ring is graduated in one-degree increments and marked in ten-degree
With NORTH UP/OWN SHIP CENTERED display selected, the true
heading of own ship's course and the true bearing of targets, intersected
by the EBL, are determined directly from the scale on the azimuth ring.
With COURSE UP display selected, the display is initially rotated so
that 000 represents own ship's course and relative bearings can be
determined from the scale on the azimuth ring.
With HEAD UP display selected, the radar display is rotated so that 000
always represents own ship's bow and all bearing are relative to own ship
and can be determined from the scale on the azimuth ring.
Range Rings:
Range rings graphics will display three, five or six concentric rings
depending on the selected range scale. The distance between the range
rings is displayed on the RANGE SCALE display (to the right of the
colon). Range eings will always remain concentric with own ships
position in both CENTERED and OFF centered modes.
Guard Ring:
The guard ring symbols represent an area set up by the operator as an
alert area. One or two guard rings can be established either in an arc or a
complete circle around own ship.
If any non-tracked target enters an area set by guard ring, an INTRUDER
alert will be display in the alarm display area and a flashing INTRUDER
symbol are displayed ON.
The target acquire mode is selected; the target entering the guard ring will
be automatically acquired and tracked.
History Dots:
The history dots symbols show the previous positions of a tracked target.
The spacing between history dots indicates the distance traveled and is
controlled by the DOT INERRVAL x NIN selection.
Tracking Window:
The tracking Window symbol, two short parallel arcs, brackets each
target in track.
Blind Navigation
Blind navigation means navigation through restricted water in low
visibility. The master should remain on the bridge and conduct the
navigation. It is desirable; if possible, to have two watch officers to back
up the master on the bridge, watch officer no.1 to man radar No. 1 (3 cm.)
to monitor the navigation. Watch officer No.2, if available, mans radar
No. 2 (10 cm), if provided, he has the primary duty of developing and
reporting collision avoidance information.
If only one radar is available this has to be used for both navigation and
collision avoidance and a safe speed is then possibly slower than when
two radars are in use.
The composition and duties of the bridge team in this situation must
therefore have sufficient flexibility built in to cope with such
circumstances. The master may continue to con the ship from the
compass platform, in case of blind navigation situation arises
subsequently, taking full account of the navigational and collision
avoidance information he is receiving from the watch officers on radar
displays and lookouts.
The ship must be accurately along a pre-arranged track. The delays
inherent in fixing are unacceptable. It is necessary, for anti-collision and
navigation in these conditions, to work directly from the radar display
using a prepared notebook; but it is still necessary to pass, radar
information for fixing regular intervals as a safety check as an insurance
against radar failure.
Blind and visual selected track should be the same, to enable the
transmission from visual to blind or vice versa to be made at any time and
also to allow one plan to be used to cross check the other. Consideration
mentioned for navigation under pilotage should be applied. Stress should
be made on the following:
1) The number of the course alterations should be kept to a minimum to
reduce the workload in redrawing and 'wheel over lines.
2) Parallel index technique is a simple and most effective way of
continuously monitoring a ship's progress in restricted waters.
3) Two parallel index lines could be used, where possible, one on each
side of the track.
4) Objects to be used both for parallel index lines and for fixing must be
carefully selected. They should be radar-conspicuous and unchanged
by varying heights of tide. They should be marked on the charts.
5) The range scale to be used requires careful consideration. Changes of
range scales and parallel index marks should be pre-planned and noted
in the notebook.
6) Expected sounding (allowing for height of tide and calibration of echo
sounder) should be noted for each leg.
7) All hazards along the track; should be boxed in by clearing ranges and
their cross-index ranges listed in the bridge notebook.
8) Details of lights and fog signals should be entered in the bridge
Parallel Index Technique
Investigation of casualties involving the grounding of ships, when radar
was being used as an aid to navigation, have indicated that a factor
contributing during the period of time leading up to the casualty.
Valuable assistance plan could have been given in such cases if the bridge
personnel had used the techniques of Parallel Index Plotting on the radar
display. Such techniques should be practiced in clear weather during
straightforward passages, so that bridge personnel become thoroughly
familiar with this technique before attempting it is confined and difficult
passages, or at night, or in restricted visibility.
The basic principle of Parallel Index Plotting can be applied to either
A stabilized relative motion display or;
A ground-stabilized true motion display.
1. On a stabilized relative motion display the echo of a fixed object will
move across the display in a direction, which is the exact reciprocal
of the course made good, by own ship at speed commensurate to that
of own ship over the ground. A line drawn from the echo of the
fixed object tangential to the variable range marker circle set to the
desired passing distance will indicate the forecast track of the echo
as own ship proceeds. If the bearing cursor is set parallel to this
track it will indicate the course to made good for own ship. Any
displacement of the echo from the forecast track will indicate a
departure of own ship from the desired course over the ground.
2. On a ground-stabilized true-motion display, the echo of a fixed object
will remain stationary on the display (own ship) will move along the
course made good by own ship at a speed commensurate to that of
own ship over the ground. A line should be drawn form the echo of
the fixed object tangential to the variable range marker circle set to
the desired passing distance. If the electronic bearing marker is set
parallel to this line it will indicate the course to be made good by
own ship over the ground. The drawn line not being tangential to the
variable range circle will indicate any departure of own ship from
this course. (The variable range marker circle should move along the
line like a ball rolling along a straight edge).
Integrating range and bearing errors have found the above possible errors.
(1 .5 % of max. range ... etc., and 1o).
Note also that there can be additional observational errors (including
failure to check for faulty equipment) particularly if using un-stabilized
Radar Presentation, i.e. it is best to use North-Up Stabilized Relative
Electronic Charts & Display Information Systems
ECDIS is a system, which integrates from the global position system
(GPS), a ship speed log, gyrocompass, and radar, using electronic charts.
It was a great step in technology of navigation due to its compact size on
the bridge and its various uses. ECDIS is linked to the autopilot, so
officers can monitor all the activities without having any trouble on the
displays of all the ECDIS. In order system mariners used to draw the
courses on paper charts, using pencil, dividers, and parallel rules, but now
using ECDIS it's done on electronic display using trackball and key
strokes. Their charts will actually be geographic data stored as connected
points that a computer reassembles to show where the ship is and what
surrounds it.
Fig.( 1)
Fig. (2)
AMVER..Automated Manual-Assistance Vessel Rescue
ARPA..... Automatic Radar Plotting Aid
COLREG.. .. Collision Regulations
CPA Closest Point of Approach
D.W.Dead Weight
EBL..Electronic Bearing Line
EPIRB..... Electronic Position Indicator Radio Beacon
ETA..... Estimated Time of Arrival
ETD. Estimated Time of Departure
IALAInternational Association of
Light House
K.TON.. . 1000 Ton
K.W.... Kilowatt
MERSAR... Merchant Ship Search & Rescue
MPP.Most Probable Position
OOW Officer of The Watch
P.IParallel Index
P.R.F. .. Pulse Repetition Frequency
PC... Personal Computer
PPI Plan Position Indicator
RPM Revolution Per Minute
SAR.... Search & Rescue
SOLAS. .. Safety of Lives at Sea
STCW. Standards of Training, Certification & Watch
keeping At Sea
ECDIS Features
Geographic information system (GIS) techniques have been used to
provide additional safety and data access function, creating a basis from
which the chart can be expanded into an intelligent decision support tool.
For example, an automatic grounding warning system has been
implemented which sounds an alarm if the charted depth at the ship's
Position falls below a predetermined value.
This approach is shoe to provide a through and complementary approach
to current navigation methods, gives new opportunities in safety and
control and easy it use by mariners of varying experience in a full range
of navigational environments. This design philosophy describe the
objectives of the technology to:
1. Reduce the navigational workload of officers by direct interfacing of
chart display and position systems, automating the process of chart
work and provision of rapid acres to supporting publications, and to
allow the automatic updating of charts and publications by means of
satellite link and magnetic disk.
2. Improve safety at sea by providing automatic generation of navigation
information, for example by using spatial data access to give warning
of possible grounding.
3. Provide an application of information technology to the maritime
industries to improve commercial performance through cost savings.
ECDIS has a significant impact on navigation control and permit safe
reductions in manning level, in commercial shipping.
The technical description of the charts is based upon PC compatible
The hardware platform permits the use of standard
commercial software libraries. Communication interfacing to other
associated hardware, for example positioning devices and exciting ship
equipment takes place via three-channel asynchronous commutation
device. A vital competent of the system is the multimedia expansion card
which converts PAL RGB video to VGA line display standard and
provides a graphics overlay facility. Video images are stored sequentially
as single frames on a laser vision videodisk to which random access is
provided by a laser disk player. Two screens are used as output devices;
one for the chart images, the other is monochrome for the display of
textual information.
description takes the form of the course and distance along each leg,
or the form of the leg descriptor field provided for users comments.
The track should validate by visual inspection.
It is intended to automate this using the grounding warning
mechanism mentioned earlier. It is also intended to prototype an
automatic annotation features using similar method, which will
provide commentary consisting of the features along each leg in a
form, appropriate to the stage of the voyage being considered. Such
a track commentary technique could be considered as analogs to,
activity pre-processing data in the form of a navigators notebook.
In general, the chart with in the system is classified as belonging to
one of three major types: harbor, coastal and ocean.
The form of the commentary and the type of information it generates
will depend on the chart type being used, for example, the
commentary relating to the use of a harbor chart will contain detail
relating to the planned track as follows: detail of charted soundings
at regular intervals, all buoys encountered, all relevant navigational
lights, visual land marks ashore, safe track width, wheel over
positions, radio reporting points and clearing bearing, etc.
In contrast, the commentary relating to the use of a costal chart will
be more concentrated with: safe maximum cross track error, major
lights, buoys and fog signals, traffic separation schemes and
System Start Up
The following describes the steps needed to start up the system and use it
with the simulation system. Operation of the VMS is covered in the
Operation Manual included with the system.
1. Plug in the keyboard into the jack on the front of the system.
2. Turn on the power to the VMS. This will boot the Windows NT
operating system.
3. Log on to the system as administration with password Egypt.
4. A configuration program will be automatically started.
5. Start the simulator with the desired exercise.
6. Select the proper CD for the area and put it in the top CD drive.
7. Put the updated CD in the lower driver.
When the simulator has loaded, the configuration software will start the
VMS software as well as set up parameters to allow the own ship image
on the VMS to be drawn to scale. If the VMS software was already
running when the simulator is started, the VMS software will first be shut
Once the VMS software has started, the VMS system may be used as
described in its operation manual.
v System Shut Down
To exit the VMS program
1. From main menu select <
System Menu
2. Select quit VMS system.
3. Accept will shut down VMS the [shut down] window appears.
Selecting A Chart & Features
The sources for the data (Heading, Ground speed, Water speed and
Position) are displayed in the Main Menu.
The ground speed and water speed sensor windows are displayed by
selecting the G spd or W spd at the main menu.
1. Select
Center Area
menu (sm)
To define a new Center Area select < Set Center Area button
To return the Center Area to default area (in the center of the display)
Select < Default Center Area
Move the cursor to desired point on the chart
Select Accept.
If own ship symbol does not displayed choice the nearest desired
position in your chart by using Manual Data
Manual Data
Chart Entry:
Display an appropriate chart.
Select Manual
To Display
Position Source
ECDIS Application
a) Select
Voyage Plan Editor
b) From Edit Plan
c) Select Description
Edit Plan
B) The waypoint data entry menu is displayed way point 1 data is shown
in the VP Editor.
c) Enter the waypoint by one of the following
1. Key board
2. Select POS On Chart move the cursor to the desired location
release the device button Accept
3. Select the other waypoints by the same way.
ECDIS Application
Select V Plan
Select Load Plan
displayed on Voyage Plan Load and select Accept The Track line of
the selected plan is displayed on the Voyage Plan Control Chart is redisplayed.
Start Plan
Temporary plan
the device buttons and use the ball to designate the location of the 1*WP
and the RTP track line, and release the device button, the plan track is
displayed in Yellow.
One select Accept
VMS will take over and steer the vessel on the temporary plan track, and
join the track line to the selected voyage plan of RTP waypoint.
The data VP Status on window will be based on 1*WP. The plan state
will be turning until the vessel steadied upon the temporary track line,
then the plan state changes to sailing. The autopilot will be active.
Voyage Plan Summary displayed
Selected from Voyage Plan Control
ECDIS Application
Temporary Plan
To create and start temporary plan do the following:
Select TTMG
*Add WP
*Add RTP
*Add TTMG
yellow track line is drawn from own-ship symbol to the Selected point
on the chart (WP1*)
3. Select Add WP again for WP position 2*(a second track yellow is
drawn between WP1*and2*
4. If you need to move point 2* select Move Point to move the last WP
added to the plan.
5. If you want to back up to a previous point select Delete Entry
6. Continue in this manner adding as 50 way-points
7. You can select Add TTMG and add a final 500 mile long plan leg if
8. If an appropriate voyage plan is loaded you can select Add RTP and
join the loaded Plan at selected point after the last temporary waypoint
9. When satisfied select Accept
*In Advisory Mode you will have to adjust the Heading order to follow
the Temporary waypoint plan. The PLANSTATE will be TURNING,
then SAILING and the pilot CONTROL will be ADVISORY.
ECDIS Application
Do The Following
a) Select Anchoring
b) Anchor data window will display.
c) If you plan to anchoring at any desired position.
You can use keyboard to enter the latitude & longitude.
Use POS Anchor Mode and move cursor to the desired position on the
chart then touch Accept
d) The anchor symbols display and will surrounding by rings.
e) You can control the distance between these rings throw the anchor
data window.
ECDIS Application
You can start MOB screen by entering bearing, range, elapsed time
manually using.
Touch the bearing field a white rectangle appear
data from keyboard touch


text:
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subset: commoncrawl


text:
Essay on Adopting A Good, Working Posture
Engineering Control
Structure re-modification The redesigning of tools or workstations may be necessary in preventing MSIs. Modification of the design may reduce awkward wrist positions and minimize the effects of repetitive motions (Canadian Centre for Occupational Health and Safety, 2015). Proper designing of hand tools, minimizes awkward positioning of the hand and wrist when the task involves repetitive movement (Canadian Centre for Occupational Health and Safety, 2015).
Other engineering controls include the following:
a. A lever to lift and transport the heavy timber woods
b. A two wheeled trolley for moving the woods
c. Rollers on the floor of the cargo truck
d. Hand truck with the logs raised off the floor
e. Hand trolley for woods
f. Structural modification for a two-person lift
g. Wheeled dolly
h. Hand operated electric powered hoist
i. Automated overhead trolleys
j. Variable height scissor lift to transfer the log to the truck
k. Forklift for palletized timber logs
l. Mobile floor crane
(Government of Alberta, 2013)
Ensuring that the tool fits the worker is a good ergonomic theory advocate in the prevention of MSI's (Palmer et al., 2007).
In some situations, and with particular heavy or awkward load like the timber log, it may not be reasonably…


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Hire Vintage & Classic Wedding Car in Llangefni
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About: Travel around the North West in style, hire a luxury limo for your school prom or even a classic wedding car with Limo-Scene - the North West's premier limo hire and wedding car hire company based in Manchester. There's no better way to celebrate a special occasion than to hire a stylish limo. Tha
About: Retro 1970's specialist Wedding Transport. 1973 Ford Escort Mk1 Mexico, 2 doors in Ford Electric Monza Blue with contrasting White Mexico stripes. 1660cc Race tuned Engine and Suspension...Hold on to your Hat!!! Perfect for the adrenaline seeking Groom 1974 Ford Escort Mk1 1300xl, 4 doors in Diamo
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About: Empire Chauffeur Services was established in 2015 with the aim of providing our customers the ultimate professional chauffeured service. Our fleet currently consists of a Bentley Flying Spur, 2 x Mercedes E Class and a Mercedes C Class. Together with our partner companies we can also offer a range
About: View our American Dream Limousines. For conferences, wedding, birthdays, anniversary's. We do all occasions.
Recent review: What a lovely experience and great service. We all really enjoyed the warmth and great character of the driver. I would recommend to all.
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Recent review: Stephanie and I had our wedding on the 12th of August 2016. We hired the Beaufort to take the wedding party to the church and then us to the reception. The car arrived in the morning looking perfect. Graham was fantastic is dealing with the unexpected traffic in Exeter and made sure everything still
Recent review: Michael, Thank you so much for providing a professional and excellent service for our recent wedding. We enjoyed traveling in the Silver Spur immensely and could not fault the service you provided. It made our day extra special. Thank you again.
Recent review: it all came together eventually. there were blocked roads that would have stopped us getting to the venue, but we worked it out. i would like to say to the driver though.... scottish money is legal tender in england. he would not take us in the limo without payment up front. my sister, from
Recent review: Hired 3 Limousines for the Newmarket races every one loved the limos and the drivers made all feel special this is definitely the way to travel would yes this company again and definitely recomend
About: A beautiful London/Kent wedding car. Re live the 1960/70 vibe with this classic 1971 6.3 litre Mercedes-Benz. The cars original owner was 1960/70 singer Donovan. Other celebrities have travelled in the car while the car was being used for television, cinema, music videos and magazines.


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Skyline Luge Sentosa - Singapore
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Part go-cart, part toboggan, the luge cart, can zoom down the hill on two different tracks: the gentle 650-metres Jungle Trail and the more challenging 688-metres Dragon Trail. With its safe braking and steering system, you are in control all times. You can beat speed or take it easy to gaze at the beautiful coastline of Sentosa and Singapore's skyline.
Once the sun goes down, another adventure awaits you. Each track becomes a maneuvering trick. Plus, from the Skyride you'll love the amazing views of Singapore and the sparkle of the city night lights. Fun and excitement guaranteed! Watch out! You will love it and ask for more!
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The Fort Canning park is home to an incredible history filled with war and unforgettable stories of Singapore's past. Visit to witness how history has shaped what remains
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16 Western Classics including "El Paso"
1 Song of the Bandit
2 The Fastest Gun Around
3 The Master's Call
4 Hanging Tree
5 Mister Shorty
6 My Love 7Tumbling Tumbleweeds
8 Way Out There
9 Man Walks Among Us
10 The Bend In The River
11 San Angelo
12 Chant Of The Wanderer 13Riders In The Sky
14 El Paso
15 Big Iron
16 The Cowboy In The Continental Suit
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Gentle Touch Sherpa Throw Blanket
Tom Thumb Bit Key Ring
Tex Ritter: The Essential Recordings CD
How Great Thou Art & Other Cowboy Spirituals CD
Evening Gold II Tapestry Cotton Throw
Routes 5 and 20 Irving, NY 14081 Rt 90, Exit 58


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PROTECT THIS CARD LIKE CASH. GiftCard may be applied towards any purchase at Foot Locker, Kids Foot Locker or Lady Foot Locker stores in the US or online at footlocker.com, kidsfootlocker.com or ladyfootlocker.com. Card may not be exchanged for cash & will not be replaced if lost or stolen. No variance from the terms & conditions will be allowed except where legally required. For card balance call 1.877.254.3333 (Toll Free). GiftCard is issued by Foot Locker Card Services LLC. STORE LOCATOR CALL: Foot Locker 1.800.991.6681; Lady Foot Locker 1.800.877.5239; Kids Foot Locker 1.800.991.6684
Division 10 — Specialties Lockers: Division 10 — Specialties is a category within the National Master Specification (NMS) set of guidelines developed by Public Works and Government Services Canada. Division 10 — Specialties items that could be required within a locker room (to meet commercial building and construction regulations) are lockers, washroom accessories, toilet compartments, and toilet partitions. Lockers are constructed of two sides: a back, top and a bottom. Different types of materials are used in locker manufacturing, offering a wide variety of metal lockers, stainless steel lockers, solid plastic lockers, solid phenolic lockers, and custom lockers. A padlock is the most common way to lock a locker; however, you can also use a keyed cylinder lock, built in combination locks or keypad locks. There are a lot of optional extras that can be utilized for lockers, for example: bases, sloping tops, end panels, customized shelves and hooks as well as the locking method (coin-operated lockers are another option). The environment is the best way to distinguish what type of locker will be required for which type of space. For example, if you are putting gym lockers into a humid area, or anywhere close to showers, stainless steel or solid plastic lockers would be most suitable because they are moisture-resistant and rust-resistant. Wood lockers would not be appropriate for this type of environment because the moisture from the humidity would rot the wood.
Gun lockers or safes are specifically designed for the secure storage of guns and ammunition. They broadly resemble normal single-tier lockers, but tend to be slightly less high than normal single-tier lockers, and are often free-standing, and not banked together. They are fitted with internal racks designed for holding firearms. They have a shelf at the top like normal single-tier lockers, although in this case it is closed and locked by a separate door, because of legal requirements in some countries that firearms and ammunition be stored and locked separately. They always lock with three-point locking, which is in some countries a legal requirement for the storage of firearms. Sometimes they are made of the standard kind of sheet steel used in manufacturing normal lockers, and sometimes they are made of extremely thick heavy-duty steel and in this case resemble a safe more than a normal locker. In Australia there are strict regulations governing the storage of firearms following the Port Arthur massacre in Tasmania, Australia on 28 April 1996, and cabinets used for storing firearms must be bolted to the floor or a wall if the cabinet is under a certain weight. Dedicated gun lockers are likely to include holes in the cabinet to accommodate such bolting. Several locker manufacturers also offer dedicated gun lockers.
Discover how easy it is to take your bike along for the ride. All buses are equipped with bike racks on the front of the bus, except for the 16th Street Free MallRide and Free MetroRide. Our easy-to-use bike racks can hold two bikes and are available on a first-come, first-served basis. Our bike racks can hold adult and child bikes and can accommodate tires up to 2.35 inches in width. RTD is not responsible for lost or stolen bikes or damage to bikes due to improper loading.
Material: steel is the traditional material; but wood, plastic, or laminate are sometimes used. Plastic or laminate lockers are sometimes advocated in environments, such as near swimming pools, where moisture accumulation may cause steel lockers to rust over time. They can also be used in external applications where internal space is not available.
There are plenty of convenient places to store your luggage in Denver, from downtown to Lincoln street to Capitol Hill and Commons park. The cost is just US$6 per day, and check in time is just 3 minutes. So basically, in the same time it took to make that instant cup of Ramen before rushing to the airport, you can be in and out the door with no luggage to weigh you down.
But now, the city has announced it will spend $160,000 on two pilot projects to provide 210 more storage lockers for those experiencing homelessness. Some service providers say the announcement is a move in the right direction for the city, which has found itself the subject of harsh criticism and even a federal class-action lawsuit over the enforcement of its camping ban.
Your industrial-style loft melds hardwood floors, exposed duct work, and stainless steel appliances beautifully, but the struggle is creating a cohesive design with your decor. Mix new and old, cold metal and warm woods to fit this style, and start with a signature piece, such as used school lockers. These lockers are industrial in nature, and whether the metal is flawlessly finished in a bright color or boasts naturally-occurring rust from years of neglect, they fit in with this design style. Used school lockers also offer a functional storage space in various sizes, with lockers as small as 12 inches by 12 inches, and as large as 30 inches by 66 inches. Once you decide on your lockers, keep your storage solution as functional as possible with a school locker organizer to make the most of the space with hanging shelves or small magnetic holders. School locker magnets can be that extra little space you need to hold pens, business cards, reminder lists, and other small items. Finding the right design pieces for your industrial-style loft can be somewhat difficult, but the sellers on eBay have you covered with a large selection of vintage items like school lockers.
Bank size: It does not necessarily refer to the total number of compartments, but rather the number of compartments wide the entire cabinet is. So a bank of three may contain six lockers, for example, if they are two-tier lockers. In short, the total number of lockers is the bank size multiplied by the number of tiers. Sometimes the term "bay" is used instead of "bank", although "bank" appears to be the more standard term; on other occasions, "bay" refers to a single locker width within a bank, including all tiers of locker directly on top of each other.
Locker doors usually have some kind of ventilation to provide for the flow of air to aid in cleanliness. These vents usually take the form of a series of horizontal angled slats at the top and bottom of the door, although sometimes parallel rows of small square or rectangular holes are found instead, running up and down the door. Less often, the side or rear walls may also have similar ventilation.
While home shelving should never be used for heavy-duty applications, you may desire to use heavy duty metal shelving at home, in your garage or shed, where you may need to store large or heavy products or materials. We use world class vendors like Penco, Rivet Rite® and Clipper Shelving® to give you a clue about the quality of our Heavy Duty Industrial Steel Shelves for warehouse or storage requirements.
To use an Amazon Locker as your shipping destination, find a Locker and add it to your Amazon address book. Then, during checkout, select the Locker as your shipping address. Once your package has been delivered, we will email you a unique 6 digit code. Simply visit your selected Locker and enter the code on the Locker's touchscreen, then remove your package after the Locker's door opens. Learn more about picking up a package from an Amazon Locker here.
Sloping tops: while most lockers have flat tops, some manufacturers offer the option of sloping tops to their range of lockers. The slope may be of either 30 degrees or 45 degrees to the horizontal, sloping towards the front, and the purpose of this is to make it impossible to store items on top of the lockers, or to make it harder for dust or other debris to accumulate there. This is an important factor in places like food-processing factories or restaurants where hygiene requirements must be met.
Lockers are usually physically joined together side by side in banks, and are commonly made from steel, although wood, laminate, and plastic are other materials sometimes found. Steel lockers which are banked together share side walls, and are constructed by starting with a complete locker; further lockers may then be adding by constructing the floor, roof, rear wall, door, and just one extra side wall, the existing side wall of the previous locker serving as the other side wall of the new one. The walls, floors, and roof of lockers may be either riveted together (the more traditional method) or, more recently, welded together.
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Nigeria News had also reported that the National Assembly conveyed to the President for assent, the proposed amendment to the electoral act.
In the proposed amendment the National Assembly election will come first, followed by governorship and state houses of assembly and the Presidential election which will now come last. The Independent National Electoral Commission (INEC) had earlier put the presidential election as the first to be held on February 16, 2019.


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Sport-specific athletes – Like the specialists, if you are an athlete training for a sport, you'd be better off finding a coach that is trained in getting great performances out of athletes in your specific sport. Every sport has special movements that require certain types of power in specific muscles. CrossFit prepares you for everything, but won't improve your specific sport skills unless you are training for those specific sport skills! Many athletes choose to combine CrossFit with sport-specific workouts (see things like CrossFit Football) in their off-season for conditioning, but that's up to each sport's coach.
Make it Paleo: Over 200 Grain Free Recipes For Any Occasion by Bill Staley and Hayley Mason. The book shows you how easy it is to take any dish and Make it Paleo! Adapted from Chinese, French, Mexican and classic American meals, the over 200 recipes are each accompanied by good photos and notes to ensure you recreate each dish with ease. Most recipes are ones that can be found in an ordinary cookbook. Butter and vinegar are also used, which I do not consider paleo. Published October 20, 2011.
Workout 4A & 4B has an 11 min time cap. It is a chipper that begins with the athlete standing tall behind their measured handstand-pushup box. At the start of the ascending clock, the athlete will kick up to a locked out handstand before performing their repetitions. They will then move onto the pull-ups and complete 50 repetitions before moving to the toes to bar to complete another 50 repetitions, and lastly onto the wall-balls, complete 50 repetitions. Athletes may take as many sets, breaking up the work as needed, to complete the required number of repetitions throughout the workout.
Of course Wikipedia has a page on the Paleolithic Diet. It is quite thorough. It also isn't clear about the lean/fatty meat debate between the followers of Loren Cordain and a slew of others, and pushes lean meat. It is weak on the variations of the diet. Then it restricts fermented beverages. Even butterflies eat fermented fruit. Why wouldn't our paleo ancestors also?
Autoimmunity is a process in which our bodies own immune system attacks "us." Normally the immune system protects us from bacterial, viral, and parasitic infections. The immune system identifies a foreign invader, attacks it, and ideally clears the infection. A good analogy for autoimmunity is the case of tissue rejection after organ donation. If someone requires a new heart, lung kidney or liver due to disease or injury, a donor organ may be an option. The first step in this process is trying to find a tissue "match". All of us have molecules in our tissues that our immune system uses to recognize self from non-self. If a donated organ is not close enough to the recipient in tissue type the immune system will attack and destroy the organ. In autoimmunity, a similar process occurs in that an individuals own tissue is confused as something foreign and the immune system attacks this "mislabeled" tissue. Common forms of autoimmunity include Multiple Sclerosis, Rheumatoid Arthritis, Lupus, and Vitiligo to name only a tiny fraction of autoimmune diseases. Elements of autoimmunity are likely at play in conditions as seemingly unrelated as Schizophrenia, infertility, and various forms of cancer.
The China Study is frequently cited when criticizing the Paleo Diet – focusing on a vegetarian diet and consuming rice is healthier than the Paleo Diet. I respectfully disagree with the conclusions drawn from that book but that's awesome if you want to go plant-based! [7], and will leave you to make your own conclusions based on your own self-experimentation.
That being said, I wasn't surprised to see Whole30 on the naughty list last year. In case you're not familiar with the program, you cut out all processed foods, grains, legumes, soy and dairy (that includes sugar and alcohol) for 30 days. You're left with meats, seafood, fruits, vegetables, nut butters and nut milks (as long as there's no added sugar — read your labels).
There will be two Opens in 2019. Our first Open of the year just kicked off on February 21st, and will run will 5 weeks. This if Open will be a similar structure to the one we're used to. The other Open will be in October. The October Open will help determine the athletes participating in the 2020 games. From then on, the Open will be in October only. As of right now, we have no insight as to what the October Open will look like or when the 2020 Games will take place.
Paleoista: Gain Energy, Get Lean, and Feel Fabulous With the Diet You Were Born to Eat by Nell Stephenson. Paleoista is not only a how-to book, it is also a glimpse into the life of a woman who gives advice on how to eat this way, and lives the life, day in and day out. The author's websites: NellStephenson.com Nutrition & Fitness and Paleoista.com. To be published May 1, 2012.
Fruits are not only delicious, but they're also great for you. That said, fruits (even paleo-approved ones) contain large amounts of fructose which, while much better than HFCS (high-fructose corn syrup), is still sugar. If you're looking to lose weight on the paleo diet, you'll want to cut back on your fruit intake and focus more on the vegetables allowed on the paleo diet. However, feel free to have one to three servings of fruit a day. Check out this list of paleo diet fruits and see if you're not hungry by the end! (We'll admit, we're partial to blackberries!)
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The following links tend towards news reports of scientific studies that point out some positive aspect of the paleo diet. If you are looking for current news reports, I suggest signing up for Google Alerts for the Type: News. I have three set up, for: "caveman diet," "paleo diet," and "paleolithic diet." You can also set them up for blogs and/or websites.
Contrary to popular belief, fat doesn't make you fat; carbs do (and the Standard American Diet contains a ton of them!). Natural oils and fats are your body's preferred sources of creating energy, so it's best to give your body what it's asking for. The following are some of the best types of paleo diet oils and fats that you can give your body if you're in need of some additional energy.
As of right now, 162 countries have licensed CrossFit affiliates. Because of the Open alone, all of these countries will now be represented at the 2019 CrossFit Games. In 2018, there were only 32 different flags represented at the Games. Greg Glassman is determined to ensure every country that practices CrossFit sends an athlete to the Games. Here's how...
For most people the fact the Paleo diet delivers the best results is all they need. Improved blood lipids, weight loss, and reduced pain from autoimmunity is proof enough. Many people however are not satisfied with blindly following any recommendations, be they nutrition or exercise related. Some folks like to know WHY they are doing something. Fortunately, the Paleo diet has stood not only the test of time, but also the rigors of scientific scrutiny.
With a very simple shift we not only remove the foods that are at odds with our health (grains, legumes, and dairy) but we also increase our intake of vitamins, minerals, and antioxidants. Here is a great paper from Professor Loren Cordain exploring how to build a modern Paleo diet: The nutritional characteristics of a contemporary diet based upon Paleolithic food groups. This paper also offers significant insight as to the amounts and ratios of protein, carbohydrate and fat in the ancestral diet.
[…] I don't like the word "diet", so I'll say that this is more a way of changing what you eat long-term. It's all based around what our ancestor hunter-gatherers would have eaten, and what we've evolved to be able to process and absorb. The very basic level of it, is that you don't eat carbohydrates, processed meats or sugars, and cut out dairy products. You instead eat plenty of fresh meat, fish, vegetables, fruits and nuts. You can still have oil, provided it's natural – so coconut, peanut & olive oil are all good. The good thing is that you're also allowed to take this to your own level – so if you want a couple of days off a week – say, weekends, you can do it & it will still be a lot healthier for you. This is a really helpful site I've used to make a note on my shopping list of what's allowed: The Ultimate Paleo Diet Food List | Ultimate Paleo Guide […]
The premise behind "eating paleo" is that the current Western diet is contributing to the rise of chronic diseases such as obesity, heart disease and cancer. Paleo diet proponents claim, eating this way can reduce inflammation, improve workouts, increase energy, help with weight loss, stabilize blood sugar and even reduce the risk of chronic diseases.
Foods allowed during the program include meat, nuts, seeds, seafood, eggs, vegetables, and fruits. During the Whole30, participants are advised not to count calories or to weigh themselves.[3] After the program is complete, participants are counseled to strategically reintroduce foods outside the endorsed Whole30 list, document the health consequences and culinary value of these additions, and determine if the addition is desired.[4] The program's founders believe that sugar, grains, dairy, alcohol, and legumes affect weight, energy, and stress levels.[5] Losing weight is not a focus of Whole30; calorie-counting and weigh-ins are not allowed.[3]
In July 2016, a New York Times article on use of Instagram by dieters noted that participants in the Whole30 program had shared over one million Instagram posts using the #Whole30 hashtag, and noted that those sharing the tag were "one of seemingly endless like-minded communities," comparing it with the over 3.5 million posts under the #WeightWatchers hashtag.[11]
The barbell may be pre-loaded to a start weight. The athlete has to load their own bar. No pit crews or assistance is allowed. The barbell must start on the ground. The athlete may then lift the bar from the ground and get it to an overhead position in any variation detailed above. As long as they are locked out with hips and knees at full extension before starting each rep. However, you may squat snatch the first rep if you wish.
Sex With Your Pants On (SWYPO) is a term used to describe the idea of recreating treats such as pancakes, brownies, or pizza with Whole30 ingredients, and is strongly cautioned against. The Hartwigs feel that if you're trying to recreate a pizza made out of cauliflower crust in order to scratch a craving itch, then you're kind of missing the point. To quote the Whole30 website, "You can tell yourself it's okay, it's still pretty good, you're totally satisfied … but that's kind of a lie. Because you know exactly how good pants-less sex feels."
Thank you so much for your wonderful testimonial! I'm so glad to hear you guys are having such great results. I never really drink anything other than water and kombucha (not even milk, soda, or alcohol) even when I'm not on a Whole30, so that's all I ever drank. If you are missing milk, you could try making your own almond milk (since the store-bought stuff is hard to find without sugar or carageenan). Other than that, I think it's probably best to stick with water (maybe even infused with citrus, cucumbers, or fruits).
This list is going to be a little longer than the last. You cut out all sugar (both real and all substitutes whether natural or artificial, like honey, maple syrup, Splenda, etc.). No grains, legumes (including all forms of soy), dairy, or alcohol. You're also told to avoid additives like MSG and carrageenan, although that should happen naturally if you're sticking to whole foods.
The paleo diet is promoted as a way of improving health.[2] There is some evidence that following this diet may lead to improvements in terms of body composition and metabolic effects compared with the typical Western diet[6] or compared with diets recommended by national nutritional guidelines.[9] There is no good evidence that the diet helps with weight loss, other than through the normal mechanisms of calorie restriction.[10] Following the paleo diet can lead to nutritional deficiencies such as an inadequate calcium intake, and side effects can include weakness, diarrhea, and headaches.[3][10]
You may notice that the following meal plans do not include any snacks. This is because, technically, snacking isn't really something you should do while on a Whole30. Just be sure you're getting enough food at each meal (which may be hard at first as you adjust to eating whole, real food and no processed "foods") and you won't need to snack. If you do feel the need to eat something between meals, try to keep some cut-up veggies on hand so you've got something easy and quick nearby and aren't tempted to grab something non-Whole30.
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No cheating, kids. Hartwig emphasizes the importance of sticking to this plan with zero slip-ups, so you give your body the complete break (from not-so-healthy food) it deserves. If life happens and a glass of wine or a piece of bread gets in the way, Hartwig recommends starting over. She wants you to feel the full benefits of the entire 30 days. We're not gonna lie: We've let a glass of wine slip before, we didn't start over, and still felt on top of the world at the end. (We aren't suggesting you do the same, but we're just being real with you.) For a full list of rules, visit Whole30.com.
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The Raw Paleo Diet & Lifestyle site is a resource created by members of the Raw Paleolithic Diet community for people looking to improve their health by choosing a more historically natural approach to diet, fitness and lifestyle. They have two forums: Raw Paleo Forum. It has some activity. And Raw Paleo Diet, or RVAF Raw Veg and Animal Foods Group, a forum for followers of semi-RPD diets, (such as Aajonus Vonderplanitz's Primal Diet/Weston-Price Diet/Sally Fallon/Instincto) and followers of the NeanderThin/Paleo/Stefansson Diets, who, for health reasons, wish to pursue a more fully Raw, Paleolithic variation of those diets.
Paul Burke's Neo-Dieter's Handbook: When We Lost Our Nutritional Roots; Where to Find These Foods Today by Paul Burke M. Ed. The book focuses on nutrition, the right nutrition to enhance health, exercise, weight training, and fitness. The diet consists of lean protein, vegetables, nuts, and fruit. He is opposed to grains. He wants you to stay away from grain-fed meat. The single review at Amazon.com gives the book 5 stars. Published August 21, 2009.
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Bob is right on. The only announcement which was even worth watching was the last one because they brought back tommy Marquez and Co. the open this year was an absolute joke. I watched the first one, w high anticipation, laughed my butt off in embarrassment and didn't watch again until 5 when I heard Marquez was back. Also, good luck w the top athletes from countries with like 10 actual crossfitters. What's the point of bringing in an athlete who will be ousted in the first 5 min of the games while Brent Filowski sits home? Good call
Sport-specific athletes – Like the specialists, if you are an athlete training for a sport, you'd be better off finding a coach that is trained in getting great performances out of athletes in your specific sport. Every sport has special movements that require certain types of power in specific muscles. CrossFit prepares you for everything, but won't improve your specific sport skills unless you are training for those specific sport skills! Many athletes choose to combine CrossFit with sport-specific workouts (see things like CrossFit Football) in their off-season for conditioning, but that's up to each sport's coach.


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Bugis Junction, 200 Victoria Street, #01-73/74/75/76, Bugis Junction, Bugis, Singapore
Wednesday June 26 2019 – Sunday June 30 2019 11:00am – 9:00pm
|Wed Jun 12 2019, 11:00am–9:00pm
|Thu Jun 13 2019, 11:00am–9:00pm
|Fri Jun 14 2019, 11:00am–9:00pm
|Sat Jun 15 2019, 11:00am–9:00pm
|Sun Jun 16 2019, 11:00am–9:00pm
|Mon Jun 17 2019, 11:00am–9:00pm
|Tue Jun 18 2019, 11:00am–9:00pm
|Wed Jun 19 2019, 11:00am–9:00pm
|Thu Jun 20 2019, 11:00am–9:00pm
|Fri Jun 21 2019, 11:00am–9:00pm
|Sat Jun 22 2019, 11:00am–9:00pm
|Sun Jun 23 2019, 11:00am–9:00pm
|Mon Jun 24 2019, 11:00am–9:00pm
|Tue Jun 25 2019, 11:00am–9:00pm
|Wed Jun 26 2019, 11:00am–9:00pm
|Thu Jun 27 2019, 11:00am–9:00pm
|Fri Jun 28 2019, 11:00am–9:00pm
|Sat Jun 29 2019, 11:00am–9:00pm
|Sun Jun 30 2019, 11:00am–9:00pm
This summer, Bugis Junction x Bugis+ presents Aloha Beaches, a unique pastel summer beach experience right in the heart of Singapore. Featuring a sand-filled lounge, palm trees, cabanas, food, drinks and an outdoor cinema, Bugis Junction x Bugis+ is definitely the place to be! Shoppers can enjoy outdoor movie night, every night, at Bugis Junction's popup summer cinema with blockbusters from the Marvel Cinematic Universe, including Avengers: Infinity War, to family-friendly films like Beauty and the Beast. Be serenaded under the stars by talented homegrown musicians Benny and Allie every weekend, Friday to Sunday, from 6pm to 6:30pm and 7pm to 7:30pm at Level 1 Bugis Square. See you there!
Suntec City, Promenade, Singapore
Fri Jun 28 12:00pm – more dates
Supertree Grove - Gardens By The Bay, Marina Bay, Singapore
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Sun Yat Sen Nanyang Memorial Hall, Toa Payoh, Singapore
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Ion Orchard, Orchard Road, Singapore
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Ngee Ann City Civic Plaza, Orchard Road, Singapore
Sat Jul 6 12:00pm
Clifford - Fullerton Bay Hotel, Raffles Place, Singapore
Today 12:00pm – more dates
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0.22km from city centre
0.22km from city centre
Hotel description
Geeky Gecko Backpackers is a popular choice amongst travelers in Dunedin, whether exploring or just passing through. The hotel offers a wide range of amenities and perks to ensure you have a great time. To be found at the hotel are free Wi-Fi in all rooms, daily housekeeping, fireplace, laundromat, luggage storage. Guestrooms are fitted with all the amenities you need for a good night's sleep. In some of the rooms, guests can find television LCD/plasma screen, internet access – wireless, internet access – wireless (complimentary), non smoking rooms, air conditioning. The hotel offers various recreational opportunities. A welcoming atmosphere and excellent service are what you can expect during your stay at Geeky Gecko Backpackers.
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The White House March 11 backed a 3.1 percent pay raise for the military as part of its overall defense spending proposal of $750 billion for fiscal 2020. The roughly 5 percent increase for defense, up from a total $716 billion defense budget enacted in fiscal 2019, was included in the record $4.75 trillion budget request for all government spending for fiscal 2020 that President Donald Trump sent to Congress. According to the Pentagon, the military pay increase for 2010 was 3.4 percent. The increase must be approved by both the House and the Senate before it becomes law. The approval process will likely stretch into late this year. Read more about the proposal on Military.com.
2020 Budget Proposal Has Largest Troop Pay Raise in a Decade
Current issue of the Military Report
- VA Overcharged Disabled Vets on Home Loans: Inspector General
- Wait Time for Burial at Arlington Can Be Nearly a Year
- Get a Free Resume Assessment Now
- How to Use the VA's New Urgent Care Benefit
- $1 Million Life Insurance Coverage from Just $41 a Month
- Pentagon Effort Underway to Make DD-214 Digitally Accessible, with More Privacy
- Fallujah Vet Will Be First Living Medal of Honor Recipient from Iraq War
- Build Your Civilian Career at American Income Life
- Family Receives Purple Heart 75 Years After Veteran Sold it for Food
- Up to $484k Financing with Your $0 Down VA Loan Benefit
- SGLI and FSGLI Premiums Decreasing
- Justice Department Won't Appeal Agent Orange Ruling Benefiting Blue Water Navy Vets
- VA Rolls Out New Private-Sector Health Care Programs
- Reduce Your Rx Costs with a Tricare Supplement Now
- Vets Denied VA Home Loans if They Work with Cannabis
- VA on Track to Cure Nearly All Patients with Hepatitis C
- Air Force Allows Sikh Airman to Wear Turban and Beard
- Army to Test New Extreme Cold Weather Gear Next Year
- The Warning Signs of Suicide and What to Do
- STEM School Center Combines Air Force Training, Gaming
- VA Looking to Hire More Former Medics, Corpsmen
- Test Pilot-Instructor Earns Navy's First-Ever Army Broken Wing Award
- The Lone Sailor Statue Dedicated at Utah Beach During D-Day Ceremonies


text:
The Paonia Eagles went 2-2 to place third at last weekend's 2A Western Slope League volleyball tournament in Meeker.
In their opening game, Carly Horn had 32 assists and Poppy Lightfoot made 13 kills in 19 attacks in the 3-0 win over Vail Christian. Paonia finished day one of the tournament with a 3-0 loss (25-13, 25-17, 25-15) to league champion Meeker (23-0).
On day two the Eagles played to a 3-1, 25-21, 23-25, 25-10, 25-21 loss to 18-5 Vail Mountain. which finished second in the league. In their final game, a 3-0, 25-19 25-16, 25-19 win over Rangely, Lightfoot had 21 kills and Horn had 34 assists.
Paonia takes a 13-10 record in to this week's regional competition. Out of the top 36 teams advancing to regional play, Paonia comes in at No. 23 in CHSAA RPI standings. This Saturday they face No. 2 Denver Christian (22-1) and No. 35 Calhan (10-12) at Lakewood.
At No. 8, Vail Mountain hosts No. 17 Limon and No. 29 Dayspring Christian and No. 3 Meeker hosts No. 22 Colorado Springs and No. 34 Wray.
Regional winners advance to the state championships Nov. 8-10 at the Denver Coliseum.


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