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What is metabolism, anyway?
What exactly is metabolism? If yours is slow, is there anything that can be done to speed it back up? And is faster always better?
Simply put, our metabolism is the chemical reaction in the body's cells that convert the food we eat into energy. Here's how it works: when you eat, enzymes begin to break down foods into sugars, amino acids, fatty acids, and carbohydrates for absorption into the bloodstream.
The blood transports these compounds to the cells where other enzymes continue to metabolize them for energy. This generated energy is either used immediately or stored in muscles, body fat, or the liver.
Anyone who has dieted is likely familiar with one of metabolism's key principles: calories. A calorie is a measure of how much energy a food provides, and your basal metabolic rate (BMR) is the rate at which your body burns calories while at rest.
Although your BMR is partly genetic, you can influence your metabolism by making some healthy lifestyle changes, beginning with enhancing your gut health.
17 Hacks to Boost Your Metabolism
I have listed below a few of my favorite hacks which can help you to boost metabolism.
1. Eat Plenty of Healthy Fats
Healthy fats like avocados, nuts, and seeds, along with wild, fatty fish are your mitochondria's preferred fuel. My favorite "gasoline" for your mitochondria is medium-chain triglycerides or MCT oil, which is found in coconut oil. Replacing other cooking fats with coconut oil may help boost your metabolism slightly.
2. Eat Protein
Through a process called thermogenesis, your body actually uses about 10% of its calorie intake for digestion. And since it takes longer for your body to digest protein than carbs or fat, eating a high protein diet can cause your body to expend more energy through this process—i.e. helping you burn more calories throughout the day.
And not only can protein help boost your metabolism just by eating it, but a high protein diet can also help preserve muscle, especially when you're cutting back on calories. Plus, as an added bonus, protein helps keep you full longer!
3. Go for Color
While nutritionists often disagree, one thing nearly everyone concurs with is that we need to eat plenty of fresh vegetables and other plant foods. Colorful, antioxidant-rich plant foods become essential for healthy mitochondria and reducing oxidative stress.
4. Avoid Sugar and Flour
High-glycemic, high-carb foods put tremendous stress on your mitochondria. In fact, quickly absorbed carbs are the biggest driver that damages your entire system.
5. Build Muscle
If you're looking for a single thing you can do to boost your metabolism, this is it: Develop more lean muscle, particularly through weightlifting exercise.
Muscle is more metabolically active than fat, and building muscle can help increase your metabolism. This means you will burn more calories each day, even at rest. Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss.
If you want to increase your metabolism, gaining muscle is a surefire way to go about doing so.
6. Swap Your Regular Workout For HIIT
Yeah, I had to say this one. But it's true: a 10 (or 12) minute HIIT session will boost your metabolism for up to 24 to 48 hours after your workout is finished. Compare this to regular sustained cardio, where your metabolism is raised during the workout but returns to its regular rate afterward.
Basically, HIIT causes a spike in metabolism after you're finished because your body is so strained from the intense workout it needs extra time to recover.
Research shows high-intensity interval training (where you go all out for 30 to 60 seconds, slowing down for a couple of minutes, and repeating) coupled with strength training is an excellent way to make new, improved mitochondria.
Strength training builds muscle and creates more mitochondria, while interval training improves mitochondrial function and how quickly they burn oxygen and calories.
7. Take Energy-Boosting Nutrients
Some studies have shown that caffeine can boost your metabolism, by up to 11% in some cases. However, the effects of caffeine begin to wane the higher your tolerance is to it. That means that the more caffeine you drink, the more caffeine it will take to see effects.
When it comes to supplements for increasing your metabolism, you're much better off focusing on maintaining a caloric deficit to lose weight, and taking any supplement you need to help maintain overall health.
8. Get Great Sleep
Sleep is vital for a number of physiological processes, most importantly, proper hormone production.
A lack of sleep has been linked with insulin resistance, which means our body becomes less efficient at how it process sugar and carbs. Being insulin resistant can lead to more fat storage.
A lack of sleep also increases the production of ghrelin and decreases the production of leptin. Ghrelin is the hormone responsible for feelings of hunger, while leptin signals to our brain that our bodies are full, so you can see why this can have a negative effect on our waistlines.
Aim for 7-9 hours per night for the optimal function.
9. Relax Your Body And Mind
Everything in our body, from digestion to our brain function, works better when we are able to relax and keep stress to a minimum. Plus, stress depletes the good bacteria in our gut, impacting our metabolism even further.
For improved metabolism, incorporate meditation or another stress-relieving practice into your everyday routine.
10. Practice Conscious Eating
Make a commitment to nurture yourself with food, eat slowly, and listen to your body along the way. When you are in tune with your nutritional needs, it will be easier to sense when you're craving something specific or when you're satiated so that you won't eat too much or too little—both can impede metabolic processes.
Overeating adds too many calories that can overwhelm your body's digestive processes and undereating sends your body into starvation mode, signaling it to hold on to fat to preserve resources.
11. Drink Green Tea All Day Long
I know, you've heard this one before. But did you actually realize that drinking green tea can increase your metabolism by 4% over a 24 hour period? That can add up to an extra 70 calories burned a day, without putting much effort in.
Green tea has also been shown to suppress fat absorption, support healthy glucose levels after eating a meal, prevent insulin spikes (which can cause fat storage), and reduce overall appetite. Pretty rad, right?
If you have trouble getting the recommended 3-5 cups a day, try making it iced and adding lemon or even soda water to make a healthy, sugar-free soda.
12. Drink Lemon Water Before Meals
Drinking lemon water whenever possible and especially before meals can lower blood sugar peaks by about 10%—making it less likely your body will store carbohydrates and sugars as fat.
Plus, lemon water can help detox your liver, helping your metabolism to run more efficiently. This is one reason a lot of people (myself included) like to drink a giant glass of (iced) lemon water in the morning to start off the day.
Just make sure you're using freshly squeezed lemons for the full effect and not the prepackaged, chemical-laden stuff.
13. Drink More Cold Water
People who drink water instead of sugary drinks are more successful at losing weight and keeping it off. This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.
However, drinking water may also temporarily speed up your metabolism. Studies have shown that drinking 17 ounces (0.5 liters) of water increases resting metabolism by 10–30% for about an hour. This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature.
Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat less. One study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who didn't.
14. Get Cold
Exposing yourself to cold may sound unpleasant, but it has quite a few benefits, including:
- Boosting your metabolism
- Increasing energy expenditure
- Lowering body fat
- Lowering blood sugar
- Cutting food cravings
And more!
The key is to get a little uncomfortably cold whenever possible—by taking a cold shower, an ice bath, walking to the mailbox and back without a jacket on, swimming in a slightly (or really) cold pool. It doesn't have to be for that long—even 5 minutes a day of chilly temperatures will help.
15. Sprinkle Cinnamon on Everything
If you've ever read the 4-Hour Body by Tim Ferris (and if you haven't, I highly recommend it), you probably remember the section on his cinnamon experiments. Basically, he found that eating about one and a half teaspoons of cinnamon a day can help regulate glucose levels, which in turn helps control weight gain. As a bonus, it can also actually help you feel full faster.
When buying cinnamon, try and get either Saigon cinnamon or Cassia cinnamon for maximum effect. Then sprinkle it in your coffee, in your oatmeal, or even on your protein pancakes. Just don't go overboard—Tim found that there are active substances in cinnamon that can have an adverse effect if you consume too much of it.
16. Keep a Healthy Thyroid
Help keep your thyroid running efficiently through ensuring you are supplementing your daily diet with selenium, zinc, copper, and iodine. The thyroid gland is known as an endocrine gland. The Thyroid gland stores and produces hormones that affect the function of virtually every organ in your body.
Thyroid hormone (Triiodothyronine or T3) regulates our metabolic rate and is associated with modest changes in body weight and energy levels. Major targets of thyroid hormone are the skeleton, the heart, and the metabolic machinery of every cell.
17. Eat Spicy Foods
Peppers contain capsaicin, a substance that can boost your metabolism. However, many people can't tolerate these spices at the doses required to have a significant effect.
One study of capsaicin, at acceptable doses, predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 pound (0.5 kg) of weight loss for an average-weight male.
Alone, the effects of adding spices to your food may be quite small. However, it may lead to a slight advantage when combined with other metabolism-boosting strategies.
If you want to learn into more details, I suggest watching following video by Dr. Eric Berg. He talks about the details on how to fix a slow metabolism.
The Bottom Line
Making small lifestyle changes and incorporating these tips into your routine can increase your metabolism. Having a higher metabolism can help you lose weight and keep it off, while also giving you more energy.
Feeling revved up from all these metabolism hacks? Go do some burpees! Or drink some tea. Or something.
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We accept almost all vision insurance plans. Some of these include:
If you have a question regarding whether or not we accept your insurance please call us. Insurance plans are constantly changing so we may accept your insurance even if it is not listed above.
We are also considered Medical Optometrists who can treat and diagnose eye disease, glaucoma, eye infections, and other medically related eye issues. Thus if there is a medical reason for your visit we can file it to your medical insurance. Please check your medical insurance plan to see if we are a provider. Various medical insurances we accept include but are not limited to:

subset: commoncrawl


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Totem Fitness PTY LTD, ACN 625 623 832 owns and operates the Totem Fitness Training Studios and Totem Fitness website and is committed to the privacy of its customers personal information in accordance with the Privacy Act 1988 and the Australian Privacy Principles. The Totem Fitness Privacy Policy outlines how we collect and handle your personal information, as well as, how you can collect or update your information.
Our Privacy Policy applies to your personal information regardless of methods in which we collect it. As an example, it can be collected when you visit our website, when you visit our primary place of business, when you contact Totem Fitness Staff, or when you visit one of our Social Media sites. By submitting your personal information, you consent to us using and disclosing your information in accordance with the methods outlined in this policy.
Totem Fitness will not collect your information without your consent.
Your Personal Information
Personal information includes any data or information about a specific person, or individual, or an individual who is reasonably identifiable regardless of the authenticity of the information obtained by Totem Fitness. Totem Fitness only collects and maintains information, including sensitive health information, that is only relevant to our business functions. The types of information that Totem Fitness is likely to collect may include:
How We Collect Your Information
Totem Fitness uses the following methods for data collection.
How Totem Fitness Uses Your Information
Totem Fitness uses your personal information is the following ways
Please note that Totem Fitness does use Facebook pixels to track interaction with our websites, content and Social Media platforms. Please be aware that interaction on any of these platforms may result in the receipt of digital advertising material.
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Totem Fitness may disclose your personal information under the following circumstances.
When engaging with third party service providers, Totem Fitness ensures that the handling of your personal information is in accordance with Australian Privacy Laws. Third parties are to be restricted to the use of your personal information for the purposes intended via an agreement with Totem Fitness.
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You can update your information by contacting Totem Fitness at email@example.com
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Totem Fitness takes all reasonable steps to ensure that your personal data is protected.
Totem Fitness only stores your information within secured digital networks that are compliant with industry standards and is only accessible by Totem Fitness staff.
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If your concerns have not duly been dealt with, and Totem Fitness is unable to meet your expectations, you may then forward your complaint to The Office of the Australian Information Commissioner www.oaic.gov.au


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If you certainly are really a teenaged woman, paint your pillow partitions white, and also you can play with colors through your pillow sheet, curtain, and pillow carpeting. Choose bright colors like Toscapurple, orange, purple, orange, or pink. If you're getting tired with the use of the settee in a pillow, you may select a unique dangling chair. In case your pillow partitions are somewhat colorful, make it balance with neutral colours such as white to your pillow furnishings or pillow sheet for crochet animal pillows. Those are the thoughts of crochet oversized owl pillow repeat crafter me designs.
From a lot of men and women, lighting is the something you ought to concentrate on your interior. It will happen whenever you believed it while the detail inside your room, also inside your pillow also. This is not only something which may add more aesthetic values. crochet oversized owl pillow repeat crafter me are the unsung part that attracts one to the following degree. Therefore, you can find many crochet owl slippers that give you together with all of the required information to accelerate your pillow readily. You can keep reading this advice under and keep them remain shut in mind. As you never understand when you may need to change the lights inside your property.
Next issue to think about is around the design and coloration. If you want to create your crochet oversized owl pillow repeat crafter me like a focal position, you then need to make the other furniture to look less eloquent and elaborate whilst the desk. You may attempt to pick a desk with delicate skins or conspicuous pattern. Picking the right owl pillow pattern may also play a huge part within the general appearance of your pillow. Once more, go well with the subject of the pillow with the table colour. By way of example, if the area is largely white, then you definitely may add a shade by setting up a black or brownish dining table.
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This Crochet Oversized Owl Pillow Repeat Crafter Me the gallery form Crochet Owl Pillow. Hopefully you can find the best inspiration from our gallery here.


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- They believe dice control is possible
- Call it a total fraud with no basis in proof
"…it has been calculated that to overcome the house edge takes only one successful controlled roll out of 43. That is, one roll in which the dice should have sevened-out, but didn't."
He goes through the math to show how the House Edge is computed:
House Edge = (House Odds – Correct Odds) x (Probability of Winning)
Jensen continues:
"For a place bet on 8, the house odds are 7/6 (7 to 6), which is the actual casino payoff on the wager. The correct odds are 6/5, which is based on six ways to get a 7 and five ways to get an 8. The probability of winning is 5/11, a figure that represents the ways to win (5) divided by the ways to win plus the ways to lose (5 plus 6). Put these numbers into the formula for the following result:
House Edge = (7/6 – 6/5) x (5/11) = (35/30 – 36/30 x (5/11) = -0.01515
Multiplying -0.01515 by 100 and rounding off gives the commonly stated house edge of -1.52% for a place bet on 6 or 8. The negative result indicates that it is a house edge; if it was positive, it would be a player edge.
Theoretically, if a pair of dice are rolled randomly 216 times, a total of thirty-six 7s should appear and a total of thirty 8s should appear. Assume the shooter, who is just learning to control the dice, is trying to avoid rolling a 7. The shooter, who is not very good yet, gets thirty-five 7s in 216 rolls, missing only one 7."
Again he goes through the math:
House Edge = (7/6 – 35/30) x (35/65) = (35/30 – 35/30) x (35/65) = 0
"It may be hard to believe that eliminating one 7 out of thirty-six reduces the house edge to zero, but the math proves it. Image how much the house will be losing when the shooter gets better and is able to eliminate three or four 7s in 216 rolls."
I have to agree. While I have seen random shooters (those who don't set the dice) have good rolls, I've observed that shooters who carefully set the dice will consistently have good rolls. I haven't practiced my dice control in a couple of years, but when I play I do set the dice and try to have a controlled throw. It has been my observation that I will consistently have longer rolls than the non-dice setters. Thinking back over my playing sessions, the times I've won were at tables that had at least one other dice controller playing. Coincidence? I think not. While you may not know how to set the dice, playing at a table that has one or more dice controllers will surely increase your win ratio. After all, the math proves it doesn't take a lot to decrease the house edge to zero.


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"Dam"ming evidence of EPA crimes
The EPA edited out the "what do we do now?" part. Don't want to broadcast exactly how incompetent you are.
If you watched all of those two videos, keep in mind that the EPA used threats of fines to get onto those properties in order to dump that contaminated water down rivers. The mine owner told them no and fought them on it because the EPA had dumped contamination from other mines into water supplies.
The water inside the mines was contained. There may have been some leaching, but there's a big difference between a few ppm seeping out of a mine and several million gallons of toxic sludge sliding down into surface waterways. Contained water also would make for something easy to access and easy to clean up – it's in one place. To make it crazy simple: they could've found the highest accessible point on the mine (or…
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Historically, American banking was incredibly restricted—one financial institution, one branch, in one state—coupled with a relatively low cost ($25K to charter a state bank in USA compared to $500K in Canada), causing a swell of financial institutions across the nation.
That is until regulation changed the playing field. The Depository Institution Deregulation and Monetary Control Act of 1980 and The Riegle-Neal Interstate Banking and Branching Efficiency Act of 1994 increased federal oversight while removing many of the restrictions on opening bank branches across state lines.
With nationwide branching, less individual banks were needed resulting in a landscape of fewer but bigger institutions. Scale became the basis of competition, as evidenced by the top 100 financial institutions growing from 42% of assets under management 25 years ago to an incredible 76% of AUM today.
While regulation was the main catalyst for change historically, the combination of technology and social change suggests we are on the cusp of a new industry inflection point. Billions of digital and connected devices and the effective use of data have accelerated the reduction in branches and ATMs. History shows the result of an inflection point is that the definition of customer satisfaction is redefined and typically market share is redistributed.
How well positioned are you for the data age of banking?


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Bed with storage drawers under the mattress increase storage space in a child's room by using all or part of the space under the bed for toys, books and clothing. Most of the time, people choose single beds for their children, even if the manufacturers construct storage beds in all standard bed sizes.
12 Photos Gallery of: Bed With Storage Drawers For Kid
Children bed with storage drawers having platforms above the boxes to hold a mattress. Beds usually do not have box springs because the platform provides sufficient support for the bed. Some bed with storage drawers on both sides of the device, good for floating bed in the middle of the room or far away enough from a wall to use the drawers.
Others have drawers on one side, so the bed can go to the wall, creating more floor space. If the boxes do not extend all the way to the other side of the bed, giving the space between the back of the box and the other side of the bed also storage for rarely used items.
Bed with storage drawers has significant advantages over conventional beds. The boxes help organize baby's room, and since the drawers sit underneath the mattress, do the children do not need any help to get things in and out of them. Since the drawers are close to the ground, there is little chance that a child pulls the bed when the jerk in the box, unlike some standing kitchen cabinets that can tip over if not secured to the wall.row house with l on at night


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Law Office of Charles H. Huber in Saint Louis, MO (Saint Louis City) – Lawyers Bankruptcy in Saint Louis, MO (Saint Louis City) – Opendi Saint Louis, MO (Saint Louis City)|
Law Office of Charles H. Huber in Saint Louis, MO (Saint Louis City) – Lawyers: Bankruptcy in Saint Louis, MO (Saint Louis City) – Opendi Saint Louis, MO (Saint Louis City)|
Categories: Bankruptcy lawyer st. louis, Difference between chapter 7 and 11, Difference between chapter 7 and 13
Synergy Homes – Savannah, GA – Structural Engineers Allraquo; Topix|
Synergy Homes – Savannah, GA – Structural Engineers Allraquo; Topix|
Keywords: Homes for sale in pooler ga, Home builders in savannah ga, Builders in columbia sc
Total Air Inc. in St Petersburg, FL – 727-822-7700|
Total Air Inc. in St Petersburg, FL – 727-822-7700|
Topic: St. petersburg ac repair, Air conditioning st petersburg fl, St. petersburg ac repair
SEO Reseller Winning Strategies
Search engine optimization is a difficult subject to tackle, especially for anyone who has another job to do. Running your business is beyond a full-time job, and if similar to other business owners, you probably don't have enough time in the day to do what you want to and need to anyway. Attempting to learn search engine optimization (SEO) is a time draining task, plus it is constantly changing with every Google update (or any other major search engine update), which means tips and strategies need to be altered every few months. Due to this, using an SEO reseller is the best course of action, but not every single SEO service provider out there is able to provide the same quality of assistance. Just like any other service provider, ranging from a plumber to an auto mechanic, it remains essential to look into the SEO reseller, determine how they improve the business website, what all they do and also, what sort of results they have seen previously. A quality SEO reseller is worth their weight in gold, as these individuals alone can help bring in thousands, if not tens of thousands of new visitors to the website every single day.
What SEO Services are Provided?
When going with an SEO reseller, it is important to understand what exactly is provided and if the provider is going to start charging extras. The exact kind of alterations the reseller needs to do to the company website changes from one website to the next, so knowing exactly what they need to do can be next to impossible until they analyze the website, look into how to improve it and really start getting down into the website building blocks. However, there are some service providers who charge extra for every individual service. They might charge more for backlinks, for tagging images, for performing keyword analysis and all sorts of other practices that are essential to search engine optimization. While it is good to know what all is included in the service package, it is better to go with a company that covers all of this and is able to simply do whatever is needed to be done to boost SEO in order to increase website performance as much as possible.
How Long Do They Stay On?
SEO analytics chance on a regular basis. Google and other search engines have done a truly amazing job at filtering out the junk and providing the highest quality search results. Of course, with every single SEO update, new companies and websites figure out ways to jock the system and boost their ranking, despite having inferior quality content. While it no longer is the day where a website could simply list a single keyword a hundred times on the bottom of the page to boost its ranking, there are other ways some sites try to cheat the system. Should Google and others discover the website is attempting to cheat, they either push the website down in the rankings or boot the site completely (which is essentially a death sentence for any website). With the continual changes implemented in search engines, the SEO reseller needs to be able to stay on to work with the website and make adjustments accordingly. This way, the site can remain at the top of the search results, no matter what SEO changes are implemented.
Past Results
It is important to ask for past results they have obtained through SEO improvements. Not every website is going to reach the very top of the search results, but simply seeing drastic improvements can be important. If someone runs a small sporting information website, chances are they are not going to dethrone the big entertainment sports authorities. However, it does not mean an SEO reseller is a failure if it is not the number one spot. If the SEO reseller managed to push it onto the first page when it had been on page 10, this is a drastic and desirable improvement. When looking at the past results of other websites, there are two aspects to look into. First, the change of ranking is important. While not every site can be ranked in the top spot for its set keywords, it can drastically increase in rank. Having a site listed on the first page is valuable in itself. Secondly, looking at the traffic reports might be the best indication of all as to how helpful the SEO reseller is. If a website went from a few dozen visitors a day to around 1,000, this is a huge improvement of visitors. In most cases, the more visitors reaching the website the higher the profit margins are, either from advertisements placed on the page or from more people buying the products and services listed on the website.
A quality SEO reseller can drastically increase the traffic of a website. Knowing how to select the right reseller is an important investment for any website owner.
The Buzz About Google
There was a major update for Google starting on 4/29. In true form, Google denied that the update had even happened. However, we now know that they did make an update and people are trying to figure out what the changes are all about. With each search engine update, more and more of the world stops to see what happened. This is because small business are increasingly reliant on the search engines for the livelihood. The Yellow Pages used to play this role, but as technology has advanced, the Internet has taken the place of the Yellow Pages as the source to find information about small businesses, services and products.
Google, in particular, has the dominant role as the search engine giant. This is because they have a superior product and the most market share. The more end-users turn to Google (over their competitors) the more important they become. Google is making the most money as an online advertiser and has a comfortable position as the leader in this technology field.
Bing would like the be the Internet leader in search, but has been struggling for a decade to catch up. Despite a massive rebranding campaign, hiring teams of experts, and a relentless pursuit of Google's quality, the search results from Bing are consistently seen as inferior to Google. Thus, less users to go Bing for their daily Internet searching needs – resulting in lower revenues for Bing. Lower revenues then feed the cycle. Bing has less budget to promote the search engine and less resources to make the quality better. Thus, the cycle repeats.
How Google will fall from the position as the number 1 search engine is at this point unknown. Similar to the Yellow Pages, many small businesses have a love-hate relationship with the search giant. They need Google as a source of new business or they will fail. But they hate Google because they are so reliant on them for new business. This story has been repeated many times throughout history and will probably be repeated again. But for the current time period, Google remains the Internet giant to watch. And they just did an update earlier this month.


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Thanos wiped half of the universe with a snap of its fingers using the Infinity Gauntlet and his next appearance will be in Avengers 4. However, if you want to see Thanos wiping away more of the living universe then you are in luck as an upcoming GTA V mod lets you play as Thanos armed with the power of the Six Infinity Stones.
This Thanos GTA V mod is currently in the works but, modder JulioNIB has rolled out a couple of videos showcasing his work on the mod. As you can see in the video, Thanos is tearing up the city with the power of the Infinity Stones.
However, this is not the only appearance of Thanos in a video game as Thanos was a playable character in Fortnite as part of the limited time event.
Speaking of Grand Theft Auto, the GTA V is almost close to 100 million units sold as the game has already sold 95 million worldwide.
This is according to Take-Two Interactive who revealed in the recent earnings call for the company that the game has sold over 95 million units as of March 31st, 2018.
Furthermore, Rockstar Games is currently working on Red Dead Redemption 2 and the expectations for the game are quite high. However, according to an industry analyst, Red Dead Redemption 2 won't be able to replicate the success of GTA V.
That's not to say Rockstar won't have other big hits—it may—but another 'GTA V' isn't likely. Michael Jackson had a lot of hit albums but he only had one 'Thriller'.
GTA V is an open-world action adventure game developed by Rockstar Games for PC, Xbox One and PlayStation 4.


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FCJE Certificaction
Which documents must I submit to the Federation of Jewish Communities of Spain (FCJE) in order to obtain the certificate proving that I am a Sephardi of Spanish ancestry?
The FCJE will demand the same documents required by law. Go to: Which documents prove my condition of Sephardi of Spanish ancestry?
When the FCJE begins to issue certificates?
The 1st October 2015, when the Law comes into force at the online platform of the FCJE. After having completed the application form for the certificate to be issued by the FCJE, you will be allowed to attach all the documents.
How long will it take to process the application to the FCJE and receive the certificate?
The FCJE commits to respond to each application within a period of no more than three (3) months since the receipt of such application.


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Tax day comes a little late this year: April 18. This is because the 15th falls on the weekend and Monday is Emancipation Day, a holiday in the District of Columbia. However, if you're expecting a refund this year, hopefully you've already filed and your money is on the way.
The IRS expects about 70% of taxpayers to get refunds this year, and the average refund last year was $2,860. This is a significant amount of money for most taxpayers and an opportunity to make a real difference to your financial health. You can spend that money on something that will make you feel rich now — or do something with it that might actually help you become rich someday (or at least more secure). Here are some ideas:
1. Pay off your credit cards. If you have high-interest credit card debt, using your refund to pay it down can save you lots of money. The average variable interest rate on credit card balances is over 16%. Think of paying your credit card debt down as a risk-free investment that pays you the rate your credit card charges.
2. Pay down your other debts. You can also put this money against your student loans, car payment or even a mortgage. Just check to be sure your loan servicer will actually use this payment to reduce the loan principal, rather than count it as a future payment. Reducing principal will help you pay off the loan faster and potentially save you thousands in interest.
3. Start saving for retirement. If your employer matches your 401(k) contributions, but you're not contributing because you feel you can't afford it — here's your chance. Employer matching contributions are free money, and you should put it to work for your future. Since 401(k) contributions come from payroll deductions, you usually can't just contribute your refund. Instead, find out how much your firm will match and divide it by the number of pay periods left in the year. Have your payroll department contribute that amount from your paycheck each period. Put your refund in a savings account at the same bank as your checking account, and move money into your checking account if you need it to pay your bills.
There are two big benefits to doing this. First, the earlier you start saving for retirement, the longer your money has to grow. Your 65-year-old self will thank you for starting young! Second, contributing to your 401(k) will reduce your taxable income and might give you a bigger tax refund next year.
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4. Establish an emergency fund. Even if you're already maxing out your 401(k), consider putting your refund in an FDIC insured savings account. According to a recent survey, 69% of Americans have less than $1,000 in savings. They can't afford a brake job, let alone a broken leg. You should therefore aim to build up a nest egg that will last you three to six months. It might take some time to build up to that, but your tax refund can get you started. Interest rates are very low today, but at least half should be in a savings account or money market fund, and the rest can be in something low risk that can be sold quickly, like a short-term government bond mutual fund or ETF.
5. Invest in your career. Since the recession, thousands of workers have stopped looking for a job, often because their skills have become obsolete. Many fields are changing so rapidly that it is easy to be left behind. Your skill set is your most valuable asset, and it's important to refresh it with continuing education, industry networking, professional certificate programs or even broadening your horizons into a new field. Investing some of your tax refund in things that could increase your income is a smart move.
Finally, if you get a big refund, check with a tax professional to adjust your withholding or estimated tax payments. A big refund feels good, but it means you are lending money to the government at 0% interest. You could be saving, investing or paying down debt with this money. A tax pro can help you keep your money working without underpaying this year's taxes.
John Foley, CFP® is an investment advisor at SoFi Wealth, LLC.


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Order Thai Food Online
As its name would suggest, Thai food is the typical cuisine native to Thailand. You can get a feel for the type of food that it is when you consider that quality Thai chefs look to achieve the following characteristics in their cooking: balance, detail, variety, colour and taste. The combination of all of these factors comprises the best quality Thai cuisine.
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Fourth and Sycamore
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Aeronautical Merit Medal, II Class
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The Aeronautical Merit Medal (Medalha de Mérito Aeronáutico) was founded by the Portuguese government on October 11, 1985. It is awarded to Portuguese military personnel and civilians in recognition of exceptional contributions to the efficiency and prestige of the Portuguese Air Force.
This Medal is one of the five private Medals founded by the Ministry of National Defence; these are the National Defence Medal, D. Afonso Henriques Medal, Medal of the Naval Cross. Each of these is eleventh in order of precedence.
Since its inception, it has consisted of four classes normally conferred based on the recipient rank, i.e., I Class Neck badge I, II, III, and IV Classes.
The II Class Medal is awarded to Officers. It has an obverse inscription that translates to "Aeronautical Merit," and a reverse inscription that translates to "Of One's Own Volition."
The II Class Medal, III Class Medal, and IV Class Medal are distinguished by the size of the ribbon rosette.
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"Karen Farbridge has been the best municipal leader in Canada in advancing a sustainable city future. Adding to that is the most advanced community energy plan in the country. Ever since I was in Guelph a few years ago to kick off the Guelph sustainable city citizen's engagement process, I've followed Guelph's incredible progress and success under Mayor Farbridge's leadership."
Michael Harcourt, former Mayor of Vancouver & former Premier of British Columbia


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In case of any kind of family dispute, if anyone decides to approach a court, it can prove to be a very tiring task. As you go through court proceedings, it has a very negative impact on your family relations. Also, court proceedings are time and money intensive while also being much stressful. This is where alternative dispute resolution processes come into picture. The best alternative dispute resolution process is mediation. In case of any family dispute, it can be a very effective solution to go for family mediation.
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| 9.2°C Dublin
The term "bird brain" may take on a whole new meaning as scientists have found a link between the relative sizes of songbirds' brains and the complexity of the tunes they sing.
The study looked at nearly 50 species of songbird and found that those with larger higher brain areas in relation to lower brain areas have a greater capacity for learning songs.
Higher brain areas control more cognitive and learning functions, while lower brain areas control more motor functions.
The study, at the University of Bath and Cornell University in the US, is the first to prove that the capacity for learning in birds is closely related to brain structure as opposed to overall brain size.
The research shows that when a bird's higher cortex-like brain area, called the high vocal centre (HVC), is larger relative to a lower brain area called RA, or if the RA is large relative to an even lower area called N12, the species is able to learn dozens of different notes.
Some species show these relative size differences in both sets of areas. These birds, such as mockingbirds, blackbirds and warblers, can learn hundreds of notes.
Professor Tamas Szekely, from the University of Bath's Department of Biology and Biochemistry, said: "This research is not only an extremely complex and interesting study of songbirds, it also gives us a unique insight to how brain development may contribute to human linguistic capabilities.
"The research gives us an example of the neural biology involved in language learning.
"It is possible to draw parallels between the ways in which bird brains have developed to learn complex songs to the way human brains have evolved to allow language."
Humans are able to speak and to set and achieve complex goals because of prolonged development of higher brain areas, such as the cortex and frontal cortex.
In bird species with great capacities for song learning, higher brain areas are likely to have been built up over lower areas as a result of sexual selection, where females mated with males that had more elaborate songs.
In birds, and perhaps in humans, selection for increased learning capacity may have acted by prolonging the development of the last parts of the brain to grow.
The areas of the brain responsible for language are the last to mature and do not fully develop until humans are in their early 20s. The human frontal cortex is larger than other animals' with respect to the cortex as a whole, and the human cortex is larger with respect to the rest of the brain than in other animals.
To complete the study, researchers looked at the brains of three males each from 49 common songbird species representing an extensive variety of songbirds from the United States, Europe and South Africa, where each bird was actively singing to attract females as part of his reproductive cycle.
The study is published this week in the Proceedings of the National Academy of Sciences USA.


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Thanks so much for submitting a report. It has been emailed to the Rum Captain and will be actioned shortly.
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Please input the URL directly to the vendor page with the rum for sale and we will automatically show it on RumRatings
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Sort by: Popularity | Date | Rating
A step up from the standard 23. Like others have mentioned it is more like the Edicion Negra and it is definitely worth a place on the rumshelf. Bit expensive, almost same price as the XO (Sweden) but still worth it.
You can directly taste the typical Zacapa aroma. But it goes more towards the darker versions, such as the Edicion Negra. A nice rum with character and complexity. Not as sweet as the 23y, but very good.
Typical Zacapa aroma and taste but more on "dark side" like Etiqueta Negra. Definitely better than unisex 23y. In direct comparison with Zacapa XO is bit less complex but with own character.
9.5 points ! The price should be between 23y and XO not same like XO...
Sehr lecker, mächtig süß und viel Alkohol. Aber für mich genau richtig!


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Mandala makes sustainable yoga clothes that are beautiful to look at and wonderful to wear. The entire range is ethically produced from organic and recycled materials.
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Mobile : +91-9571107333               firstname.lastname@example.com , email@example.com
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Holi / Dhulandi
Holi is a religious festival celebrated by Hindus all over the world. Holi is considered as second biggest festival on Hindu calendar after Diwali. Holi is also known as festival of Colors. Places related to life of Lord Krishna are known as Braj re
Gangaur Festival
Gangaur is one of the most vivid festivals rejoiced with great enthusiasm and happiness all over the Indian state of Rajasthan. In the word Gangaur, 'Gan' is the synonym for Lord Shiva whereas 'Gaur' stands for Gauri or Goddess Parvati. But mainly, t
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Main Attractions of Rajasthan
Rajasthan Fair
About Alwar
Alwar was an ancient Rajput state, known for its rich natural heritage, beautiful lakes and valleys. This city was formerly known as 'Mewar', the people of the state did not accept any external interference's and daringly resisted against foreign invasions. In the 12th and 13th centuries they formed a group and raided Delhi.
But finally Sultan Bulban (1267 A.D. - 1287 A.D.) suppressed them, bringing the area under the Muslims rule. Maharaja Pratap Singh, a Kuchhwaha Rajput belonging to the clan of Jaipur's rulers, won back Alwar In 1771 A.D. and founded a principality of his own. Situated between small hills of the Aravali range Alwar is 170 km from Delhi and 150 km from Jaipur. Alwar is also known for its finest wild life sanctuary in Sariska. The Sariska Tiger Reserve is an Indian National Park located in the state of Rajasthan. It is one of the most visited parks in India. Originally a hunting preserve of the erstwhile Alwar state. The reserve was declared a wildlife sanctuary in 1958 and came under the "Project Tiger" as a tiger reserve in 1979. It covers a large area of 800 sq km in total, with a core area of approximately 500 sq km. It is located in the contemporary Alwar district. The landscape of Sariska Tiger Reserve comprises of hills and narrow valleys of the Aravali hill range. The Sariska Tiger Reserve is home to a number of carnivores including Leopard, Wild Dog, Jungle Cat, Hyena, Jackal, and Tiger. The herbivore category in Sariska includes Sambhar, Chitel, Nilgai, Chausingha, Wild Boar and Langur. Sariska wildlife sanctuary is also known for its large population of Rhesus Monkeys. The tiger reserve is also the location of several archeological sites such as the Neelkanth and Garh Rajor temples from the 9th and 10th centuries and the Kankwadi fort. The Kankwadi fort, located near the centre of the park is where, in the 17th century, Mughal Emperor Aurangzeb briefly imprisoned his brother Dara Shikoh in the battle for succession of the Mughal throne. The area also has historical buildings associated with the Maharajas of Alwar.
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History of Rajasthan
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I always get super excited about races when I am sitting at my desk, or driving, or basically doing anything other than running. I have high…SOARING expectations about what I can accomplish. This week I learned that my friend Lynn is going to run a 5K at the end of the month. So after not running, or even working out for a month until a few days ago, of course I am all over running it with her! I have three weeks to get ready…doing it!
Along the same lines of lofty goals, I also REALLY want to run the "Surftown Half Marathon" in 2016. I have never run a Half but I know, sitting here typing that I can definitely do it! Will you come and cheer me on? Pretty please?
On Monday afternoon I found myself cruising down the sidewalk. The comeback has begun! I purposely chose NOT to strap on any timing or GPS devices. I simply wanted to get back out there and that is exactly what I did.
All day I had planned to drive over to the track so that I could just coast around at my own pace and know that when I wanted to stop I would be able to. However, as soon as I pulled into the garage after work Phil tucked his car in right behind mine. He was making new floor mats and wanted to be under cover. Rather than bugging him by asking him to move his car I changed plans and ran out of the driveway. The best part about running from home is that I start on a gradual downhill. The worst part about running from home is that I end on a gradual uphill. Of course come race day I am thankful for all of those uphill's that I have trained on. Maybe I need to reclassify those uphill's as "best" instead of "worst"….maybe…I'll sleep on it.
Not having a timing device with me I had no idea of my pace. I felt like I was flying! Still, I did get winded, and very very warm before the end of the street. I know that from my house to the corner is slightly farther than half a mile so I pushed myself to not stop until then. Whew, made it. Then I let myself walk about 20 or 30 seconds before shifting back into high gear. I ran another half mile then let myself walk again. This was where I turned around and headed for home. By now the sun was beating on me and I was crazy hot! I really don't understand why no one will set up a water station for me…rude! I made the management decision of taking it easy on the mile back home. I ran/walked but still felt like I was pushing myself . The cool part about returning to running, or I guess any sport, after a long period of time is that you can do it at your own pace. It is acceptable to stop and walk if you get really tired/hot/thirsty/feel like dancing/whatever.
Then it was Thursday and Phil and I were off to dinner at Metro Bis in Simsbury with his Mom and the Kids.
The food was yummy. Phil's Mom suggested we order apps and dessert and skip the entree…Brilliant! I had the crispy lobster ravioli and Pecan Pie with Vanilla ice cream.
Even the coffee was good.
When Wednesday rolled around I was determined to get to the track after work. I really wanted to just run some intervals at my own pace and have the option of stopping when I needed/wanted to. Once again Phil pulled his car in right behind mine! I was taken aback because I had told him (more than once) that I was planning to head to the track. The problem was that the landlord's son was spreading gravel in the driveway and Phil had just washed his car and he didn't want it covered in gravel dust…sigh. When it comes to his vehicles my husband has blinders on, but that's okay. So once again I found myself pounding down the sidewalk. I revisited that same two miles but this time I managed to lengthen the running intervals a little bit. Progress! I see you Old Wethersfield 5K!
Bonk wants to know if you chew your socks too?
- Where would you rather run? Track/Sidewalk/Trail….other?
- Favorite Pie?
- Do you obsess over your vehicle?


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Body-worn cameras are not a panacea for poor policing
Taylor, Emmeline (2016) Body-worn cameras are not a panacea for poor policing The Conversation.Full text not available from this repository.
Official URL: http://theconversation.com/body-worn-cameras-are-n...
"Body-worn cameras are the modern equivalent of the police notebook," announced the Queensland police minister in 2014. But does this view ignore some important issues that audiovisual technologies bring into the frame?
|Item Type:
|Divisions :
|Faculty of Arts and Social Sciences > Department of Sociology
|Authors :
|Date :
|27 October 2016
|Copyright Disclaimer :
|Copyright © 2016, The Conversation Trust (UK) Limited
|Depositing User :
|Clive Harris
|Date Deposited :
|24 May 2017 13:26
|Last Modified :
|16 Jan 2019 18:52
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Release Date: Feb 24, 2017
Record label: On-U Sound
Genre(s): Electronic, Reggae, Garage, Dub, Club/Dance, Dubstep
To fans of U.K. bass music culture, the idea of a collaboration between legendary dub/post-punk producer Adrian Sherwood and dubstep originator Pinch (Rob Ellis) sounds like a recipe for pure soundsystem devastation. After Pinch invited Sherwood to DJ at London super-club Fabric in 2012, the duo released two singles in 2013, followed by the 2015 full-length Late Night Endless, which had moments of brilliance but was somewhat uneven overall.
When one of the masters of dub teams up with a latter-day pioneer of all things heavy, dark and loud, it's difficult not to be stirred - both emotionally and physically. 'Man Vs. Sofa' picks up where Adrian Sherwood and Rob 'Pinch' Ellis' 2015 collaboration 'Late Night Endless' left off: with cavernous bass, splintered rimshots and fractal percussion.
As producers who enjoy collaboration, Adrian Sherwood and Rob Ellis's chemistry is easily explained. Sherwood has made music alongside artists as diverse as Depeche Mode, Lee 'Scratch' Perry and Beastie Boys. Ellis's work with others has, for the most part, involved the dubstep nebula, including Loefah, Shackleton and Mumdance. As well as inhabiting similar sound worlds, they have a mutual respect for each other's music.
Thankfully, the past few years have brought the exhilarating and acerbic production work of Adrian Sherwood back into earshot. In the midst of early '80s London, he helped a slew of punks--the Fall, Judy Nylon, and Maximum Joy--find their inner dub sound, and he gave rastas like Bim Sherman and Prince Far I a heavily psychedelic bass tone that made them stand apart from their dreadlocked brethren. A tireless work ethic and decades of production work make it near impossible to keep a handle on the man, but a spate of reissues in the past few years, especially Sherwood at the Controls, show just how his sound anticipated the wooly electronic experimentation that now runs through the likes of Arca, the Fade to Mind crew and dubstep itself.
Despite there being a difference of nearly four decades in generational terms, when Rob "Pinch" Ellis first invited On-U Sound maestro and post-dub overlord Adrian Sherwood as a guest on his Tectonic label night at Fabric back in 2011, it became obvious early on that there was a high level of mutual appreciation on personal terms alongside a common affinity towards connecting two ends of a bass continuum thread. Sherwood, the elder statesman, has long pushed the boundaries of the possibilities of dub and bass in a myriad of ways and genres that in some cases was so far ahead of its time that it's only been in the past few years, through his lecture series with the RBMA and a series of retrospective label compilations from both himself and Trevor Jackson, that his mark on dance music and bass culture has begun to be fully explored and realised. Pinch meanwhile, has long been credited as one of the pioneers of dubstep in Bristol, beyond its ground zero origins of South London, while also collaborating with the likes of Shackleton and Mumdance in taking the propelling the genre's sound forward in terms of structure, atmospherics and scattered polyrhythms.
Although once upon a time (namely five or so years ago) the musical collaboration between Adrian Sherwood and Rob Ellis may have seemed like a novel concept, Sherwood & Pinch have now become almost inseparable as a force of bass music. One that has, on several occasions, created something that neither would have made flying solo. On Man Vs Sofa, the second full length album from the duo that follows 2015's 'Late Night Endless', this collaborative voice is something that is more present than ever, as new angles are explored and new outcomes delivered.


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The Sydney man serving time for the "coward punch" killing of Thomas Kelly in 2012 has had his status upgraded to high security after being accused of violently assaulting a fellow inmate in a Kempsey jail.
Kieran Loveridge, 21, was found guilty of manslaughter and sentenced to 10 years and two months behind bars for attacking 18-year-old Thomas Kelly in Kings Cross in 2012. The one punch attack prompted a wave of tough new laws aimed at ending alcohol-fuelled violence in Sydney's CBD and party district.
"Two inmates have been segregated … and will be moved to other centres after an assault of another inmate at Mid-North Coast Correctional Centre on March 10," a spokesman for Corrective Services NSW said today.
"A 21-year-old man and a 22-year-old man allegedly assaulted a third inmate aged 31 in a cell. The victim received treatment in Kempsey Hospital for facial injuries before returning to the centre."
He said police were also investigating the alleged attack.
Loveridge is expected to be eligible for parole in November 2017 after serving five years and two months in prison.
Thomas Kelly's father, Ralph Kelly, said he was upset by the news of the recent assault.
He told 2GB radio host Ben Fordham he had been "shaking" after learning of the attack but said he hoped Loveridge received the proper services to help continue his rehabilitation.


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Additional Information
People sometimes overlook the fact that the Torah offers laws and guidelines for proper interpersonal relations that inform every aspect of our day.
Rabbi Avrohom Ehrman, a distinguished Torah scholar, wrote Halichos Olam, to clarify and disseminate the frequently overlooked laws that regulate human interactions. The Laws of Interpersonal Relationships now presents this important work to the English-speaking public.
The topics are realistic and familiar. For example: When do your needs come before those of others? How can you get along with your contentious neighbor? What business practices constitute coercion?
An excellent exposition of these halachos, the book systematically discusses the laws that guarantee a harmonious, humane and ethical society. Wouldn't the world be a more peaceful place if everyone studied and practiced these Torah laws?
Author: Rabbi Avrohom Ehrman
Stock Number: 125451
Publisher: Artscroll / Mesorah
Binding: Hardcover
Color: Regular


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The Missouri House Republican Campaign Committee (HRCC) seems to have a thing for scary words like socialism, state-controlled healthcare, atheists, liberal professors, progressive and,
Tag: Missouri legislature
MO legislature creates a new poverty crime
It's now a law in Missouri that, if you're on Medicaid, and you miss your doctor's appointment without notifying the doctor 24 hours in
Who benefits from NRA's push for MO guns-everywhere law?
The National Rifle Association will make the override of Senate Bill 656 their top priority in the country this week as the omnibus gun
Legislative pickpockets: What 2016 right-wing laws cost MO taxpayers
Paul Waldman described Donald Trump's "flexibility" in regard to the right-wing gun culture as "a perfect expression of the larger Republican bargain, where the
Uncontested: One of the worst words in a democracy
It has always been hard to unseat an incumbent candidate. The advantages of already possessing a legislative title like State Representative or State Senator
MO legislator wants names of women who've had an abortion
If you had an abortion in Missouri between 2010 and 2015, you're on Missouri State Senator Kurt Schaefer's hit list. Schaefer, a Republican, demanded
Medicaid: A two-act morality play for Missouri voters
Millions of words have been written about Medicaid, and the failure to expand it, in Missouri. The words have fallen on deaf ears. Maybe
No excuses: Expand Medicaid
The St. Louis Post-Dispatch correctly identifies problems with the Missouri Medicaid program ("Medicaid missteps," May 10). But citing the system as "broken" as a
The wacko world of state legislatures: Missouri 2015 edition
It's crazy time again in Missouri: the opening weeks of the legislative session. This is the time of year when legislators introduce their nutso
This is what no-lobbying-limits looks like
What would happen if a state lifted all limits on lobbying gifts and campaign contributions? Ask Missouri. It's the only state that imposes no


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Yusra Medical College starts the admission process in the MBBS and BDS programs to the students, who have passed their FSc (Pre-Medical) with brilliant marks and they want to get admission in the medical college to carry on their medical study. The candidates can send their admission forms to the main office of the medical college but the final date has not been announced by the college authorities. The candidates can know the necessary instructions to fill in their admission forms and they can get admission in their desired disciplines. The candidates can also know about the eligibility criteria for grant of admission. The candidates must obtain 60% marks in the pre-medical group at the intermediate levels.
The entry test of the eligible candidates will be conducted after receipt of the admission forms from the candidates. The students have to appear in the entry test to give the answer of the MCQs and Biology is 45%, Chemistry is 25%, Physics 20% and English 10%. The selected aspirants will be called for interview in the Yusra Medical and Dental College and the finally selected students will be granted admission in the medical college and they will attend the regular classes.


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In this video, I discuss some cancellation situations I've run into and effective strategies for dealing with them.
0:00 Intro
0:21 Faraway Requests
1:27 Too Many Passengers
3:02 Rider No-Shows
4:55 How Do You Deal With Cancellations?
(Originally Published 4/20/2015 at Rideshare Genius Cancellations: How To Deal With Them Efficiently, For Uber, Lyft & Sidecar Drivers)


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How to Save $20,000 per Year With $54,000 Salary
Colleges don't teach how to save boat loads of money. But, who does?
Where can you learn about saving money and personal finance?
Is there a one size fits all solution that you can use save money?
Answer is yes and no.
There are so many ways to save money.
- Smart Ways – Have a plan and target and work to reach your target. Plus, get educated about personal finance.
- Frugal Ways – Extreme ways that others will frown upon.
- On The Go Ways – I don't have a plan, but I limit my spending
- Hybrid Ways – Mix of smart and frugal ans On the Go.
- I Don't Care Ways – All this stuff id way above my head. Just give the Dang Salary, Will ya?
Today, I'm going to share an experience posted in the comment section of how much money can you earn and save in H1B and L1 Visa.
This person is saving over $20,000 per year.
How to Save $20,000 per year
I am a recent grad from a masters program (non-tech) and currently earn $54,000 per year.
I also live in Washington DC which is extremely expensive. I pay $1500 for a studio that I share with my boy friend. Despite this, there is no reason why I can't save 20,000 and more annually.
How do I do this?
Living in Washington DC means I don't need a car and transport is not too expensive (under $100 per month).
We cook a lot, we go out with friends often for happy hours but while they may down 5-7 drinks we stick to buying 1-2 beers to keep spending down.
We don't dine at fancy places instead we spend money on traveling and visiting new places (and that is a priority for us, but everyone has different priorities).
My employer matches my 401k upto 4% gross which vests immediately, so that's 4.5k between both of our contributions.
I started a Target Retirement Roth IRA with Vanguard (if you want to invest in stock market long-term but do so passively, a Roth IRA is your best bet!).
I put in the maximum annual allowance or $5.5k – so I'm at 10k savings with that.
I also set aside $1000-1200 from my paycheck into a separate online savings account.
Plus I expect to get $1-1.5k back in tax refunds during the year.
So I'm already at $25k annual savings not including any investment gains (or losses) during the year.
It is totally doable without being a "stingy" Indian. And oh yeah, I didn't have any student debt at graduation (no my parents didn't pay for it – I worked 2 jobs + scholarship) nor am I stupid enough to rake up any credit card debt (that's for irresponsible American kids).
And no I do not plan on going back to India every year or "buy expected gifts" for relatives (Do Not build such expectations).
Sample Bi-Weekly Pay for $54,000 Salary
Now, you know a way to save $20,000 per year. Can everyone save that kind of money or even more than $20,000 per year?
Here's Sample Bi-Weekly Pay Check for $54,000 per year salary (without taking any state tax deductions) from Adp Pay Check Calculator.
When your salary is $54,000 per year, you can expect to take home around $1449 bi-weekly. I'm showing this as an example of what to expect as your take home pay and how much you should plan to save per pay check to meet your targeted savings.
Related : Sample Pay Stub and Payroll Taxes Explained
Yes, it is absolutely possible to save $20,000 per year provided you earn enough salary. But, You have to be smart, get yourself educated about personal finance, money, savings and investing, then create a plan and follow the plan.
In above example, here's the plan
- Don't spend on dinning out
- Save for Travel
- Automated Savings per month
- Invest in 401k
- Invest in Roth IRA
That's a simple 5 step plan. Easy to Follow and Step 2 to 5 can be automated with direct deposits to bank accounts from the pay check.
How to Save $1666 per month
To Save $20,000 per year, you have to save $1666 per month.
If that's your target then go out and learn how to save $1666 per month. Once you figure out the ways to save money and cut your expenses without torturing yourself, you can put your savings on auto pilot by scheduling direct deposits, setting up automatic bill pays.
Everyone approaches saving money in a different way. But, most common theme is "Don't spend to save money".
Here's how I approach personal finance and saving money : Earn more to save more.
There's going to be an upper limit on how much you can save with your fixed income.
Lets say, you earn $50,000 per year. If you want to save $20,000 per year, you create a plan to do that.
But, to save an extra $2000 per year from the same income, you have to be really frugal and do extreme things.
You will be probably investing more time than what's your time is worth. Like spending two hours to find a coupon to save $2.
When that two hours of your time is worth say $12, does it make sense to spend $12 to save $2?
But, if you invest same two hours to earn more money, you increase the upper limit without sacrificing your way of life.
How about creating a passive income stream?
- 22 Different Ways to Make Money by Blogging
- Maybe Investing in Stocks
- Freelancing
- Convert your hobby to business
Summary :
Now, you know how one person is saving $20,000 per year ( almost 50% of the salary ). Plus, my approach towards saving money.
Remember this, your priority and needs to save money will be different from others. There's no one size fits all solution. But, having a plan is better than not having one. First it start with getting educated about personal finance. No body teaches you this kind of stuffs in college. You have to grind it out and create a plan to earn and save more money.
- What is your approach towards saving money.
- Do you have a plan?
- Can you share the plan with us?
5 Comments
I am 23 years old. Graduated with out debt. Earned around $54,000 the first year of my career and put in $17,000 in my savings account from that total. I am single and choose to live with my parents. Pay them $500 monthly. My mother and I take turns cooking so I don't eat out much. When I do eat out, I use coupons the restaurants send in the mail (I don't mind paying regular price if no coupons are offered). I rarely pay for things at regular price so, you will see me in the clearance section buying clothes or buying groceries that are on sale. And I only buy fruits and vegetables at a farmer's market. I pay almost everything using my credit card to get a lot back in rewards to put in my checking account. My credit card statement mostly consists of food and gas. The only thing I truely splurge on are video games, but I am able to have a fair amount of self control.
"Oh, by the way I don't have any college loans" he mentions at the bottom of the article. Yeah, no shit. It would be EASY to save $20K if I wasn't contributing $1K a month to student loans.
Unless you are paying half of all household expenses like rent, insurance,utilities ,medical insurance you are not saving 20000 out of your 54000, you are saving 20000 out of two jobs (one paying 54000 and the other involves being a girlfriend to someone who pays you money indirectly). And if your target is really saving money the first 54000 job is not that great. The other one can be much more paying especially if you get multiple clients willing to pay 100 dollar plus for 30 mins.
from you calculation saving 1666 every month only leaves you about 1230 in disposable income. your rent alone would wipe out that 1230. I assume saving the 20K per year depends on being in a dual income household.
Most of these articles make it seem like it's one person saving a certain amount per year, but it's actually one person saving that amount while their SO pays for the bills. It's not really helpful for single people.


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We love Russians, their accents, and i also love my Russian friends! No hard feelings to them!They are awesome people! =)) Keep in mind, this is just a minecraft comedy video :) not real life related!
Thanks to our awesome community for making Minecraft Hub possible!
© Minecraft Hub – Creations copyright of the original creators.
MinecraftHub.com is not affiliated with Minecraft or Mojang AB.


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Match Report: Cork City FC 1-3 Longford Town FC
Match Report by James Donnelly
Longford Town sealed their first victory of the year with an impressive 3-1 win over Premier Division maestros Cork City at the Lotamore grounds today.
An own goal and goals from Paul O'Conor and Adam Evans saw the Red and Black take the win home following the 'home' sides opener.
Both teams started the game slowly with Cork having the better of the opportunities in the opening 20 minutes. Goalkeeper Jack Menton was forced to pull off a couple of great saves early. Aaron Dobbs held up the ball well for Longford and played a central role in the attacks for De Town.
Cork looked the more likely to score first and they did on 23 minutes when Sean McLoughlin headed past Menton from a corner after he wasn't picked up at the back post.
Credit to Longford, they battled back and immediately began to press John Caulfield's side. Karl Chambers and Shane Elworthy linked up well on the right hand side and caused problems for Cork throughout the first half.
It wasn't long before we got the equalizer. A stroke of luck for us and misfortune for Cork, saw a backpass bobble in front of McNulty in goal and go straight under his legs and into the back of the net on 34 minutes to put De Town back on level terms.
The new-look Longford side didn't stop there and immediately went on the attack again. Some nice, fast flowing football had Cork on the backfoot and it didn't take long before Longford got their second. A counter attack saw Karl Chambers break down the right wing before playing it in to Paul O'Conor who laid it off to Adam Evans on the left flank. Evans swung in a wide cross and O'Conor was on the end of it to make it 2-1 to De Town.
Cork had the chance to equalize only moments later when they were awarded a penalty. Town goalkeeper Jack Menton had other ideas and stopped the shot brilliantly.[caption id="attachment_20196" align="aligncenter" width="486"] Aodh Dervin pictured last season against Cork City during the FAI Cup match at City Calling Stadium.[/caption]
Longford's third goal came just before half time when another swift counter attack saw Aaron Dobbs take the ball down just outside the centre cirlce before laying it off to O'Conor who played Adam Evans in behind the Cork defence where he made no mistake in slotting it by McNulty who made it 3-1 to De Town.
The second half saw a lot of changes for both sides with each using all of their respective subs. Cork began the second half with intent and bombarded Longford with pressure. Goalkeeper Lee Steacy was forced into a couple of good saves early on.
Cork tried but couldn't break through the Longford defence. Tristan Noack-Hofmann and Michael McDonnell cleaned up in the centre while Anto Breslin and sub Tumelo Tlou impressed.
The game finished 3-1 to Longford and although it's only pre-season, this was a fantastic result for Neale Fenn's side and should be a major confidence booster going into Tuesday's friendly with league and cup champions Dundalk at Oriel Park.
Cork City: McNulty (GK), Phillips, Casey, Barry, McLoughlin, Griffin, McCormack, Morrissey, Buckley, Tilley, Rainsford.
Subs: Harrington, Horgan, McCarthy, Bennett, Kavanagh, Hurley, Comerford, O'Connor, Cummins, Coughlan.
Longford Town: Menton (GK), Breslin, Manley, Kenna, Chambers, Dervin, Zambra, Elworthy, Dobbs, O'Conor, Evans.
Subs: Steacy (GK), Noack-Hofmann, Doyle, O'Sullivan, Fitzsimons, Tlou, O'Neill.


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Kero One- Windmills Of The SoulJanuary 18th, 2006
Kero One is huge in Japan, having toured the country nationwide in 2004 and achieved a number two spot on their HMV and Tower Records hiphop charts. Now it's England's turn to hear his album, and considering the international accolades and the biography pointer that his shows have been hosted by the same discoverer's behind Sa-Ra Creative Partners and Count Bass D, he's worth some serious attention.
The album begins with the slightly long, but beautifully chilled 'Windmills Intro'. If the track was any more laid back it'd make you fall asleep, in a good way. The first time we get to hear the artist is on 'Give Thanks' featuring Niama. The lyricism is solid and the flow is tight, with similarities to Canadian MC Abdominal. From the start, there's a clear indication of the type of artist and album that this is. It's all about sensual beats and humble, dare I say 'backpack' orientated vocals.
'Musical Journey' is a story telling song with some really smooth saxophone in the beat. 'My Story' is, as the title suggests, quite introspective, with some nice light choices of drum sounds. 'Like A Dream' implements some mildy pitched up vocals which I would have assumed the artist was above using. Still, it's a dope track full of more first person tales. 'Ain't That Somethin?' simply sounds fantastic. It's an instrumental showcasing outstanding production, this time with a vaguely funk flavoured hiphop offering.
On the piano based 'In All The Wrong Places', Kero approaches the lyrics with a slightly different flow as he raps through verses of a romantic leaning. 'Keep It Live!' is a more energetic number, although the album could have benefited from it being far more exciting at this point in the laid back track listing. 'The Cycle Repeats' is based around the topic of graffiti and has a simple but effective head nodding loop based beat.
'Fly Fly Away' has a really warm bass line and economic percussion whilst 'Its a New Day' is a very strong instrumental which gets increasingly enjoyable throughout. Everything about it is great, from the saxophone, to drums, to background vocals and awesome guitar. 'Check The Blueprints' concludes the album, although the previous instrumental would have been just as suitable. Here, Kero One raps about his take on the state of hiphop and his reaction to people who felt hiphop sucked. There's some nice squeaky scratching towards the end of the track which rounds things off nicely.
The more you listen to the album, the more you feel Kero One is a musician first and rapper second. That's not to say his rapping is poor. It's far from it. He's simply talented and knowledgeable of music enough to create the perfect balance between vocals and his own extremely impressive, inspiring and high quality production. A lot of people try creating hiphop with the kind of angle here, but it often falls short or simply results in sounding pretentious or desperate. This is an exception, and a fine example of how it's done best.


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The Coastal Health District of Georgia serves the counties of Bryan, Camden, Chatham, Effingham, Glynn, Liberty, Long & McIntosh
As a precautionary measure to limit the number of people congregating in waiting rooms, the health department is not accepting walk-in clients at this time. Effective immediately and until further notice, anyone in need of clinical services should ahead call to make an appointment. Currently all county Environmental Health offices are operating as usual, but there may be delays and limited service delivery in some areas. Please call your Environmental Health office to confirm availability. If you have additional questions, please contact your local health department or the specific program with which you need to connect. Thank you for your patience and understanding.
Welcome to the McIntosh County Health Department where we our public health team is dedicated to improving the health of those who live, work, and play in our county by preventing disease and illness, promoting health and well being, and preparing for and responding to disasters.
The McIntosh County Health Department offers services including:
If you have questions about any of our services, please don't hesitate to call us at the numbers listed below.
Hours of Operation*
Monday – Wednesday: 8 a.m. – 5 p.m. (closed from 12 p.m. – 1 p.m.)
Thursday: 8 a.m. – 7 p.m. (closed from 12 p.m. – 1 p.m.)
Friday: 8 a.m. – 2 p.m.
*The McIntosh County Health Department is closed on the last day of every month for staff training.
Health Department and Environmental Health Office
1335 GA Highway 57
P.O. Box 231
Townsend, GA 31331
View Map
Phone: (912) 832-5473
Fax: (912) 832-5509
McIntosh County Board of Health Meetings
McIntosh County Board of Health meetings are held at 8:30 a.m. at the McIntosh County Health Dept. located at 1335 Hwy. 57 in Townsend.
The following meetings have been scheduled for 2020:
February 26
May 27
August 26
November 25
BOH Meeting Minutes
The McIntosh County Health Department now has flu vaccine available. The flu vaccine is recommended for everyone over six months of age, including pregnant women.
It takes about two weeks after getting a flu shot for the vaccine to provide the body with protection against the flu. While getting the flu vaccine is the best way to prevent the flu, there are other things we can all do every day to prevent getting or spreading the flu:
For more information or to download the vaccine consent form ahead of time, go to www.gachd.org/mcintoshflu.
The McIntosh County Health Department is promoting creativity and literacy in young health department clients and preparing soon-to-be or new parents with tools to help prevent potential accidents in the home thanks to a grant from the Communities of Coastal Georgia Foundation (CCGF).
CCGF grant funds helped purchase two heat-sensitive wall mounted film technology centers that allow small clients to use their imaginations to create imprints on the screen that will "magically" disappear. Funds also allowed the health department to purchase age appropriate books to be given to children who come to the health department for services.
The CCGF grant funding was also used to buy safety essential kits that are being distributed to parents and caregivers. The kits include cabinet and drawer latches that will prevent access to potentially unsafe areas in the house such as cabinets where household cleaners are kept; grip 'n twist door knob covers that will help keep little explorers out of out-of-bound rooms in the house; and plug protectors that will prevent access to electrical outlets.
"Our clients have been so appreciative of the books, safety kits, and heat screens," said McIntosh County Health Department Nurse Manager, Brooke Deverger, R.N. "If it weren't for community partners like the Communities of Coastal Georgia Foundation, we wouldn't be able to provide these valuable assets to our clients and our community."
Hurricane season is June 1 through November 30 but the Hurricane Registry for those with functional, access, or medical needs is open all year long. The Hurricane Registry for those with functional, access, or medical needs is a list maintained by the health department of residents who may need transportation or medical assistance and have no resources such as family members, neighbors, or friends to help them evacuate if a hurricane is threatening. Residents must apply to be on the Registry. Residents who meet criteria and get on the Registry will be evacuated when there is serious threat of a hurricane.
It is important to note that Registry applications will stop being accepted 72 hours prior to the arrival of tropical storm force winds.
To apply, residents can call toll-free, 1-833-CHD-REGISTER (1-833-243-7344) and follow the phone prompts.
The application and authorization for release of protected health information can also be downloaded here:
When both the Hurricane Registry Registration and Consent form and the Protected Health Information authorization forms have been completed, please take them to your health department, mail, or them to:
McIntosh Co. Health Dept.
Attn: Brooke Deverger, R.N.
P.O. Box 231
Townsend, GA 31331
Those with functional or access needs – including children or adults with physical, sensory, or intellectual disabilities who need assistance with the activities of daily living including eating, taking medication, dressing, bathing, communicating, transferring from bed to chair and chair to bed, and toileting – will be evacuated to a gymnasium type setting far enough inland so that they are safe from the storm. The accommodations at the shelter will be basic (a cot with 20-40 square feet of space, bathroom facilities, meals, etc.) and the shelter may be several hours away.
Those with medical needs – including those who need the help of trained medical professionals for things like IV medication or who may be dependent on a respirator or other medical equipment – may be taken to a healthcare facility which will likely be located several hours inland.
Anyone who lives in a nursing home, assisted living, or personal care facility is not eligible for the registry and must follow their facility's emergency plan. The Registry is truly a last resort but it is important that local emergency management agency and public health department officials have a list of residents who have certain needs and no other way to evacuate should that become necessary.
(Registry application updated 2019)