text:
Frequently Asked Questions (FAQs) about GRS 6.1
This guidance document does not have the force and effect of law and is not meant to bind the public, except as authorized by law or regulation or as incorporated into a contract. Accordingly, with regard to the public, this document only provides clarity regarding existing requirements under the law or agency policies. This guidance document is binding on agency actions as authorized under applicable statute, executive order, regulation, or similar authority.
Email Managed under a Capstone Approach
Email Managed under a Capstone Approach
Download FAQ as a PDF
Updated August 2017
These FAQs provide additional information for agencies implementing GRS 6.1 (Capstone GRS). Agencies adopting a Capstone approach should also consult other resources available from NARA related to email management, and specifically the Capstone approach. These resources are available on NARA's Email Management page, and include:
- Links to related, over-arching email and transfer related guidance;
- Recorded training sessions related to Capstone implementation best practices, determining Capstone officials, and incorporating a Capstone approach within agency policies and training programs;
- Recorded briefings on the basics of Capstone, geared towards specific audiences (managers, General Counsel, etc.);
- Checklists and recorded training sessions on the basics of Capstone; and
- Information on NARA's own implementation of a Capstone approach.Agencies should not implement GRS 6.1 of the Capstone approach in isolation.
Agencies should also supplement with agency-wide policies and training, and incorporate the schedule and its requirements into agency records management implementation tools (such as manuals and file plans (see FAQ 29).
- General
- Questions related to Permanent Email Records
- Questions related to Temporary Email Records
- Questions about Implementation
- Questions about Culling
- Questions about Transfer
1. What is the purpose of GRS 6.1?
This schedule:
- Provides disposition authority for agencies who implement a Capstone approach as outlined in NARA Bulletin 2013-02: Guidance on a New Approach to Managing Email Records [Capstone]; and
- Assists agencies to meet Goal 1.2 of the Managing Government Records Directive (M-12-18), which requires agencies to manage both permanent and temporary email records in an accessible electronic format by December 31, 2016.
2. From whom may I request more information about this schedule?
You may contact NARA's General Records Schedules Team at firstname.lastname@example.com with questions about this schedule.
3. How does an agency document that it is using the Capstone GRS?
To ensure proper oversight and accountability, no agency may implement this GRS until the agency submits a list of Capstone officials to NARA and we approve that list. This restriction applies when using item 010, and acts as an exception list when using only items 011 and 012. To submit your agency's list of Capstone officials, fill out NARA form 1005 (NA-1005), Verification for Implementing GRS 6.1, and email it t email@example.com. The form includes detailed instructions.
4. Do all agencies have to follow this GRS?
If an agency chooses to use one or more items in this GRS, it may not deviate from this schedule's parameters and must submit form NA-1005 as described in Question 3. But an agency may request authority to implement a Capstone approach that differs from this GRS by submitting an agency-specific records schedule to NARA. Reasons agencies may wish to submit an agency-specific schedule can include, but are not limited to:
- The agency believes, and can justify, that it is appropriate to exclude one or more of the officials required for inclusion in item 010, Email of Capstone Officials;
- The agency needs, and can justify, a transfer date longer than the maximum in item 010; or
- The agency wants the authority to dispose of temporary email earlier than permitted by the retention periods in items 011 and 012, and can justify the shorter retention.
We encourage agencies to discuss scheduling options with their NARA Appraisal Archivist.
5. What does this GRS mean when using the term "official"?
In context of this GRS, an official includes all Federal agency employees, regardless of their appointment type (i.e., part-time employees, student employees, term employees, temporary employees, volunteers, interns, and members of the military), who create Federal records.
Officials under this GRS also include contractors that create Federal records in the course of performing their contract. Agencies determine whether contractor-created and -received records meet the definition of a Federal record defined in the Federal Records Act. Agencies must capture and manage contractor-created or -received Federal records appropriately, as with other Federal records. In situations where contractor employees are embedded in the agency and assigned agency email accounts (in contrast to situations where contractors fulfill the terms of a contract by providing a service from outside of the agency), the agency should manage those accounts in accordance with the GRS. Agencies should include records management requirements and provisions on retaining Federal records in contract agreements (36 CFR 1222.32).
6. Who are the Capstone officials this GRS covers?
Your agency must document its Capstone officials and submit that information to NARA on form NA-1005. This form includes detailed instructions to help you identify your agency's officials.
Capstone (permanent) officials are senior officials (e.g., those high on the organization chart) generally responsible for agency and program policy- and mission-related actions. Capstone officials vary agency by agency depending on an agency's organization and how it carries out agency roles. Some agencies will have more Capstone officials than others.
Federal agencies utilize a variety of titles for senior officials. Agencies using item 010 of this schedule must identify their equivalents for those positions described within each category provided in the item's description (when applicable).
Cabinet-level agencies implementing a Capstone approach that includes their components or operatives must apply the definition of official to each component separately. For this purpose, the agency should treat each component or operative as though it were a separate agency.
A general rule of thumb for identifying officials is that every record group (RG) the agency includes in the Capstone implementation should have its own group of Capstone officials.
If you need additional help to identify your agency's Capstone officials, please contact your NARA Appraisal Archivist.
Questions related to permanent email records
7. What is meant by "Cut off in accordance with agency's business needs" within the disposition instructions for item 010?
Agencies have varying business needs and Capstone implementation plans (including system considerations) that affect when they cutoff email (consider it inactive). The 'business needs' language allows agencies flexibility to develop their own cutoff instructions based on those needs. Agencies must include their cutoff instructions in the "scope" section of form NA?1005, so NARA can document agency plans and anticipate future email transfers.
This flexibility also allows agencies to block (or batch) email to reduce the number of transfers to NARA. Agencies that do not wish to transfer annually may find blocking beneficial. For example, they could transfer email in five?year blocks instead. If the first five?year block spans from 2015 through 2020, the agency would transfer the email in 2035 (15 years after the cutoff date of the most recent records). They would next transfer email in 2040, which would cover email from 2021 through 2025. And so on.
Acceptable cutoff instructions for an agency include, but are not limited to:
- Cut off at the end of the calendar year;
- Cut off at the end of tenure;
- Cut off at the end of each presidential administration; or
- Cut off in five-year blocks at the end of the calendar year of the most recent email (for example, email from 2015 through 2020 would be cutoff in 2020 and transferred in 2035; email from 2021 through 2025 would be cutoff in 2025 and transferred in 2040).
As a reminder, all Federal agencies must manage permanent and temporary email records in an electronic format with the capability to identify, retrieve, and use the records for as long as their disposition requires.
8. What is meant by "Transfer to NARA 15-25 years after cutoff, or after declassification review (when applicable), whichever is later" within the disposition instructions for item 010?
Agencies have varying business needs and missions that affect when they should transfer permanent email to the legal custody of NARA. This language allows agencies flexibility to determine the appropriate transfer time, within the range of 15 to 25 years, after cutoff or after declassification review (if applicable). As with the cutoff instructions (see FAQ 7), agencies must include their transfer time in the "scope" section of form NA-1005, so NARA can document agency plans and anticipate future email transfers.
Agencies should carefully consider their transfer date. Agencies with a high level of deliberative or sensitive email may consider a later transfer date (for example, 25 years), while others without these concerns should consider an earlier transfer date (for example, 15 years). As a reminder, all Federal agencies must manage permanent and temporary email records in an electronic format with the capability to identify, retrieve, and use the records for as long as their disposition requires. The later the transfer date, the longer the agency maintains this responsibility.
The transfer date should be determined in conjunction with the cutoff instructions (see FAQ 7), as the two complete the full transfer instructions. Examples of full instructions include, but are not limited to:
|Cut off...
|In this example..
|At the end of the calendar year
|To NARA 15 years after cutoff
|Email from calendar year 2015 would be transferred in 2030
|At the end of tenure
|To NARA 25 years after cutoff
|Email from individuals whose tenure ended in 2015 would be transferred in 2040
|At the end of each Presidential administration>
|To NARA 20 years after cutoff
|Email from the 2017 to 2020 administration would be transferred in 2040
|At the end of calendar year
|To NARA in 15 years in 5 year blocks
|Email from 2015 through 2020 would be transferred in 2035; email from 2021 through 2025 would be transferred in 2040
|At end of tenure
|To NARA in 5 year blocks 15 years after cutoff>
|Email from individuals whose tenure ended in 2015 through 2020 would be transferred in 2035; email from individuals whose tenure ended in 2021 through 2025 would be transferred in 2040
Agencies with classified email have less flexibility with transfer time frames. As with any classified permanent records, email must be reviewed prior to transfer to NARA. Classified email is typically reviewed at 25 years based on standing Executive Orders.
9. What specific positions are included in category 7, Principal Regional Officials, under item 010?
This category may not apply to all agencies, even if they have offices outside of their headquarters. This category is reserved for those positions that have complete oversight and responsibility spanning a larger region (e.g., multiple states or specific geographic area) in carrying out mission-critical activities. For example, an agency may have 10 regions, each with a Regional Administrator that is responsible for mission-critical activities within that region's jurisdictions; these 10 Regional Administrators would fall into this category. Heads (regardless of title) of offices outside of headquarters, but not under a regionalized structure, are not included in this category. For example, it does not pertain to the heads of individual offices in the field, such as, but not limited to, customer service centers, processing centers, or administrative offices that conduct routine activities (e.g., passport offices, or Social Security claims processing offices, IRS service centers, commissaries).
Agencies may discuss the scope of this category with their NARA Appraisal Archivist during review of their form NA-1005.
10. Under category ten of item 010, how do agencies determine what additional roles and positions they should include as Capstone officials?
Category ten, "Additional roles and positions that predominately create permanent records related to mission-critical functions or policy decisions and/or are of historical significance," is a catch-all category for those roles and positions whose email is appropriate for permanent retention, but not represented in the other nine categories. This could include email of staff in lower level (non-senior) positions, email related to functions in lower-level offices, or email in "service" accounts that agencies use to disseminate policy. For example, an agency with mission-centric task forces should include the head of each task force within this category if not captured in other categories. As with the other categories, the agency must include these roles and positions on its form NA-1005 if it has them. It is possible that an agency will have no roles and positions for this category.
11. Does the GRS apply if Capstone officials have more than one email account or if their email is managed by other staff (such as special assistants, confidential assistants, military assistants, or administrative assistants)?
Yes. Senior officials often have multiple email accounts, either based on their titles (e.g., email@example.com), or managed by other staff members on their behalf. Agencies must designate all accounts affiliated with a Capstone official role or position as permanent. See category four within item 010.
You can find additional information on designating Capstone officials and email accounts in NARA Bulletin 2013-03, guidance for agency employees on the management of Federal records, including email accounts, and the protection of Federal records from unauthorized removal.
12. Must agencies maintain a list of Capstone officials and their associated email addresses?
Yes. Agencies should maintain an extended version of form NA-1005 that includes this additional information. Doing so will support the requirements in 36 CFR 1235.48, which requires agencies to include proper documentation when transferring permanent electronic records to NARA. The NA-1005 list will help agencies implement Capstone and export and transfer permanent email. Agencies should consider managing and keeping up-to-date a list of Capstone officials and their associated email addresses as part of agency policy (one of NARA's recommended best practices). See also FAQ 36.
Questions related to temporary email records
13. What is the difference between items 011 and 012?
Item 011 covers all roles that do not fit into the descriptions of either 010 or 012. This item is therefore appropriate for non-senior officials who have roles such as: overseeing and instructing workers on the job; reviewing work in progress; observing and securing worker compliance with procedures and methods; planning, revising, and coordinating programs; planning general work flow and methods; budgeting and financial oversight; and completing other mission-related tasks. See also FAQs 14 and 15. The majority of temporary email accounts should fall into this item.
Item 012 covers routine and/or administrative roles within an agency. Depending on an agency's unique organization, functions, and/or business needs, this item may be appropriate for only a limited number of roles. Agencies having difficulty determining whether item 012 is appropriate should use item 011.
Your agency should conduct a risk analysis to determine which roles and positions, if any, it should include in item 012, and should be able to produce this analysis if needed.
14. Why are supervisory positions excluded from item 012?
Supervisory positions are those that plan, assign, and review work, and evaluate performance. Because these positions tend to be involved in business and personnel decisions, we include them in item 011, which specifies a minimum retention period of seven years. See also FAQs 13 and 15.
15. How does an agency determine if it should keep temporary email covered by items 011 and 012 longer than the prescribed minimum retention period?
An agency should involve multiple stakeholders, such as its senior agency official for records management, general counsel, chief information officer, records officer, inspector general, etc., to determine the appropriate retention period for the agency's email. This should include determining if the agency is subject to inspection, audit, legal, and other regulatory requirements that require a longer agency email retention period to meet certain obligations. Ultimately, the agency will document and disseminate the retention period via agency policy and implementation tools. See FAQ 29.
Items 011 and 012 each prescribe a minimum retention period, and both authorize agencies to dispose of covered records any time after the minimum retention period has ended. This allows an agency to make internal decisions on whether or not it should keep temporary accounts contents longer based on business and legal needs.
Agencies may determine that using only item 011 as one agency-wide retention period for all temporary email may better meet its business and legal needs and may be easier to implement. For example, an agency may decide that it should maintain all temporary accounts for seven years, regardless of the role or position of the person whose account they're in. Agencies choosing to use only item 011 for all temporary email may also maintain accounts longer for business needs (e.g., 15 years) without requesting additional authority from NARA. See also FAQs 11, 14, and 29.
16. Why is the minimum retention period for item 011 seven years?
NARA believes that seven years is a reasonable and appropriate baseline retention period for temporary email records, not only to meet agency business needs, but also to ensure we adequately and properly document the policies and transactions of the Federal Government. Preserving these records for this period should also generally allow the Government to adequately defend itself in litigation or vindicate a plaintiff's rights in the event the Government has infringed on them. This retention period is also consistent with most statutes of limitations on pursuing matters against the United States (usually six years or less), with recordkeeping requirements set by Congress (such as the seven-year retention period for audit-related records established in the financial reforms of Sarbanes-Oxley), and with the IRS's seven-year retention period for personal tax records (tied to the six-year statute of limitations for criminal violations of the tax code). These, and similar examples, led NARA to conclude that seven years is an appropriate baseline retention period for temporary email records. See FAQ 15 on when a longer-than-seven-year retention period might be appropriate for certain agencies. Agencies that wish to seek a shorter retention period must submit an agency-specific schedule.
This Capstone GRS allows agencies to elect a shorter retention period using item 012 (three years) for a limited group of specific roles and positions. Please refer to FAQ 13 for additional information.
Questions about Implementation
17. May an agency implement portions of this GRS?
Yes, an agency may use any or all of the items on this GRS. If applying this GRS in part (for example, only using item 011), agencies must ensure that all other email records are covered by another NARA-approved disposition authority. Agencies that are using only item 011 or 012 may not dispose of the email of any official listed in item 010, Email of Capstone Officials, without authority from NARA in the form of another GRS or an agency-specific schedule. An agency must still submit form NA-1005 for approval in order to use either only the permanent item or only the temporary items of this GRS.
This flexibility supports those agencies that may want to implement Capstone in phases. Some agencies may find it practical to initially limit their overall Capstone approach to permanent email (item 010) and add management of temporary email within their overall Capstone approach later.
As indicated in the "GRS Scope" section of the Capstone GRS introduction, an agency may choose to exclude several categories of email from its Capstone program. The agency must ensure that it covers any email it excludes from the Capstone program under another NARA-approved schedule or authority before it may dispose of the email. See also FAQ 29.
18. Does this GRS apply to classified email accounts?
Yes. This GRS applies to all email, regardless of classification level. Agencies must include accounts on classified networks or systems within the relevant item on the GRS. For example, a Capstone official (permanent) with both classified and unclassified accounts would have both included under item 010 of this GRS.
The transfer instructions within item 010 allow agencies to transfer permanent classified email in alignment with declassification review. Agencies often don't review classified records until just prior to the automatic declassification date, which occurs when they are 25 years old. If an agency completes its review earlier than 25 years, but after 15 years, the agency should consult with NARA about when to transfer the records.
19. How is legacy email defined for GRS 6.1?
Legacy email is email that still exists in an electronic format, whether part of a temporary or a permanent account, at the time of Capstone implementation. It may be stored in an email archiving application, a document management system, in individual files (such as *.PST files) on local computers or drives, within current live email applications/systems, and/or stored in other ways.
20. Does the Capstone GRS apply to both retroactive (legacy/existing) and day-forward email?
We expect an agency using this GRS to apply the items the agency uses to all legacy (existing) email. Agencies should summarize the extent of their legacy email on form NA-1005. For example, an agency might state that no legacy email exists for the agency, as the agency used traditional records management with a print-and-file policy prior to adopting Capstone, or that the agency has legacy email back to a certain date. NARA acknowledges that legacy email may be incomplete, or that position titles may have changed over time. In cases of title changes, the agency may apply GRS items to equivalent positions
21. Does legacy email include backup or recovery tapes with email stored on them?
No. These tapes were not created for records management purposes, and are outside the scope of GRS 6.1. Backup/recovery tapes are covered under GRS 3.2, item 050, "Backup files identical to permanent records scheduled for transfer to the National Archives," or GRS 3.2, item 051, "Backup files identical to temporary records authorized for destruction by a NARA-approved records schedule."
22. Can other disposition authorities be used to dispose of email prior to using the authorities within GRS 6.1?
Yes, with exceptions depending on the status of the email as described below, and for readable email only (see FAQ 23). Generally speaking, for legacy email most agencies will find applying items from GRS 6.1 to entire bodies of email as less burdensome than applying other valid authorities on an email-by-email basis. Agencies should address this in agency records management policy. See FAQs 3 and 29.
A. For all items on GRS 6.1, day-forward (start of Capstone implementation):
Yes. Agencies may apply other approved disposition authorities to temporary and permanent email prior to applying the disposition authorities within GRS 6.1 for day-forward email (start of Capstone implementation, generally the date approved on the agency's first form NA-1005). This could either be part of culling strategies used within an agency, and/or implementation of a Capstone approach that still utilizes some level of traditional records management. For example, an agency may apply:
- GRS 5.1, item 020, which authorizes deletion of electronic records once filed in an official recordkeeping system (such as with a related case file, or within another records management application) prior to use of the appropriate item from GRS 6.1 (please note that this item cannot be used for permanent legacy email per question 22.C. below)
- GRS 5.2, item 010, which authorizes the deletion of transitory records; and/or
- Other NARA approved, media neutral, agency specific disposition authorities. See other FAQ questions under 'Culling' section.
B. For temporary legacy email, items 011 and 012:
Yes. Agencies may apply other approved disposition authorities to legacy email (similar to section A above) prior to applying the disposition authorities within GRS 6.1.
Agencies can apply GRS 5.1, item 020, which authorizes deletion of electronic records once filed in an official recordkeeping system (such as with a related case file, or within another records management application) prior to use of the appropriate item from GRS 6.1.
Agencies not able to do this, or unable to ascertain if other approved disposition authorities were adequately applied to legacy email, must apply the authority from the appropriate item on GRS 6.1 at the account level for the minimum retention defined by either item 011 or item 012.
C. For permanent legacy email, item 010:
Yes, with limitations. Agencies may cull personal email (email not affiliated with official government business), clearly transitory email records (GRS 5.2, item 010), and nonrecord material. Agencies may also cull temporary records using any NARA approved media neutral disposition authority, excluding GRS 5.1, item 020. GRS 5.1, item 020 authorizes deletion of electronic records once filed in an official recordkeeping system (such as with a related case file, or within another records management application). However, if culling records using an agency specific authority, the records must be kept according to the retention of that authority. NARA acknowledges that this may result in duplicate permanent records being transferred. Since print-and-file and cross-filing policies were not consistently followed, or compliance with these policies is often difficult to validate, this ensures that permanently valuable emails are transferred to the National Archives.
23. What do we mean by 'readable email'?
Readable email is email that is retrievable and usable for as long as needed to conduct agency business and to transfer permanent email records into the National Archives (i.e., for their NARA-approved retention period). This aligns with the requirements of 36 CFR 1236.12(b), related to records management and preservation considerations that must be incorporated into the design, development, and implementation of electronic information systems, as well as the Criteria for Managing Email Records in Compliance with the Managing Government Records Directive (M-12-18). Email that is not retrievable and usable is, therefore, not readable.
24. What do I do if I have legacy email that is not readable?
Currently NARA is requiring agencies to submit a schedule for legacy email that is not readable. Please contact the GRS Team at email@example.com to discuss your situation further.
25. What if the status of legacy email is unknown?
Agencies may still submit, and receive approval of, the form NA-1005. NARA understands that agencies may not be able to fully articulate their legacy email scope, and how legacy email will be addressed, at the time of form submission. This may be due to the complex nature of older technology, access issues, or an agency needing time to inventory legacy email.
In these cases, agencies should notate as much information as possible on the form NA-1005. Examples of responses may be "Agency is still determining the full scope of our legacy email. We believe it dates back to approximately 2003. We will report our full finding to NARA within 6 months." or "We have determined the scope of our email, which extends back to 2000, but we are still determining our access issues and will report our full findings to NARA in 6 months".
26. Does use of Capstone and this GRS negate DOD 5015.2?
If your agency is part of the Department of Defense, and thus governed by DOD Directive 5015.2 and the accompanying DOD 5015.2 Standard for Records Management Applications, you should work within DOD to determine how Capstone may be implemented. Non DOD agencies are not governed by the 5015.2 directive or standard, and NARA does not require any agency to have 5015.2 compliant applications.
27. Does this GRS include calendars, appointments, tasks, chat transcripts, and other communications?
Although we designed the Capstone approach for managing email records, some agencies may not be able to separate email records from other affiliated records, such as calendars, appointments, tasks, and chats. In these cases, the agency can include the other records under the Capstone GRS. Inclusion of these records with email accounts should be noted on the NA-1005 in the scope field. However, when the agency manages these other records separately from email, the agency must have a NARA-approved disposition authority for Capstone officials (those whose email is permanent). GRS 5.1, item 010, covers calendars of non-Capstone officials. Chats, however, must be scheduled for both Capstone and non-Capstone officials.
28. How does this GRS affect NARA or agency requirements to file email records with other related Federal records?
Capstone can reduce the burden on individual end-users by encouraging greater use of automated methods for managing email accounts. Agencies must manage their records in accordance with NARA regulations and fulfill the requirements of the Managing Government Records Directive. When using the Capstone approach for capturing and managing email, agencies must:
Consider whether email records and attachments can or should be associated with related records under agency guidance. As a supplement to the Capstone approach, an agency may want or need to associate certain email records that relate to other records, such as case files or project files, with the related records. This consideration depends on an agency's needs and how it chooses to implement its Capstone approach. This may be accomplished by (1) using electronic pointers (such as metadata tags) to establish linkages, or (2) in select cases, filing with associated paper or electronic case or project files. (NARA Bulletin 2013-02, Guidance on a New Approach to Managing Email Records, item 5d.)
29. How can an agency incorporate this GRS into its implementation tools and policies?
Best practices include the use of internal implementation tools, such as manuals, handbooks, and/or file plans, for records management execution. As with any GRS, the items should be incorporated into these tools and expanded to include agency-specific information and policies. Agencies should also implement policy around their Capstone approach, to incorporate additional agency specific email guidance that does not require NARA approval. For example, this could include:
- Clearly defining the retention period for temporary email in policy and agency manuals, since the GRS authorizes banding;
- Developing and implementing policy related to cross-filing requirements; for example, a policy that may require that certain email be cross-filed within permanent case files;
- Developing and implementing policy related to instances where temporary email may need to be retained for a longer period than prescribed by the GRS and supporting agency policy;
- Developing and Implementing policy on the use of Government accounts for personal purposes
- Defining the Capstone (permanent) accounts/addresses for the agency with more specificity than included in item 010, Email of Capstone Officials, (for example, those positions and officials specific to your agency). NA-1005 is a tool for this;
- Providing additional policy on how to handle email of officials in an acting position;
- Providing policy on managing nonrecord email;
- Developing policy on when other disposition authorities related to email are appropriate for use, such as the GRS item for transitory records;
- Developing policy related to culling and other opportunities to apply records management to email (See section 861.5 of NARA's sample Directive) posted on our Email Management webpage);
- Implementing procedures for initiating record freezes and litigation holds; and
- Implementing procedures for conducting document searches for purposes of FOIA, Congressional, and other access requests.
Questions about Culling
30. What is culling?
Culling, in the context of Capstone implementation, is the act of removing or deleting material prior to disposition. This may include deleting non-record email (e.g., email blasts (such as agency-wide communications), spam, and personal email (records belonging to an individual and not related to agency business)), and transitory email records (records of short-term interest or that have minimal documentary or evidentiary value). Please refer to GRS 5.2, item 010, and FAQs about Transitory Records in Electronic Messages for additional information on what constitutes a transitory record.
31. Do you expect agencies and users to cull Capstone email accounts?
Yes, especially for permanent accounts, in order to minimize the amount of non-record and personal emails agencies transfer to the National Archives. Since agencies are most familiar with the content of their email records, we expect agencies to cull permanent accounts to the greatest extent possible. Culling may be manual, automated, or a hybrid of both. We do not expect agencies to cull temporary accounts, but you may do so in accordance with your agency's policy as appropriate. For temporary email, agencies may choose the amount of culling it will allow, based on agency business needs and concerns (such as size of the email repository, cost of maintenance, and risk associated with the possible destruction of records that may be needed for agency business, including litigation).
32. What if an agency can't cull email?
An agency should review its policies and technology to determine and verify its culling capabilities. Some technologies may not allow culling as described above. Agencies may still implement Capstone for permanent accounts without culling, but this will result in the agency transferring to NARA emails that do not meet the definition of a Federal record, which NARA might then permanently preserve. NARA screens and, when warranted, withholds access to accessioned records in accordance with the general restrictions set out in 36 CFR 1256.40-1256.62. NARA decides on the access permitted to accessioned records containing personal privacy information as outlined in 36 CFR 1256.56 without consulting the originating agency. As part of our mission to provide public access to Federal Government records, we disclose records whenever legally permissible. As a result, we could release personal information in non-records that an agency or user did not cull prior to transfer.
33. Will NARA cull Capstone email after it's legally transferred?
Since agencies are most familiar with the content of their email records, we expect them to cull non-record material to the extent possible before transferring. In accordance with 44 U.S.C. § 2108, the Archivist of the United States assumes custody of these records when they are transferred. NARA administers accessioned records in accordance with 44 U.S.C. Chapter 21, 36 CFR Part 1256, and other rules we promulgate to dispose of non-record materials we find in any transfer. However, we cannot guarantee that we will find or cull non-records.
Questions about Transfer
34. How should agencies transfer email to NARA?
You should transfer email, like any other electronic records, in accordance with current NARA transfer guidelines. You can find up-to-date guidelines on NARA's accessioning website at http://www.archives.gov/records-mgmt/accessioning/electronic.html.
35. Will NARA accept encrypted email?
No. As outlined in NARA Bulletin 2014-04, Revised Format Guidance for the Transfer of Permanent Electronic Records, an agency must not transfer to NARA any encrypted permanent electronic records. The Bulletin requires the transferring agency to "[d]eactivate passwords or other forms of file level encryption including digital rights management (DRM) technologies commonly used with audio, video, and some publications that impede access to record data." Likewise, agencies must decrypt any encrypted email attachments prior to transfer.
36. What documentation must an agency submit when it transfers Capstone email?
See NARA Bulletin 2014-04, Revised Format Guidance for the Transfer of Permanent Electronic Records, for our requirements for transferring permanent electronic records. In addition, 36 CFR 1235.48 sets out the documentation agencies must provide to transfer permanent electronic records. This documentation should be an extension of the agency's approved form NA-1005, which documents approved permanent Capstone roles and positions. See FAQ 12.
Agencies must transfer to NARA the email of Capstone officials captured during their tenure as Capstone officials. Therefore, agencies should treat email of a Capstone official created prior to when the agency designated that person as a Capstone official (e.g., prior to their promotion/rotation into a Capstone position) as temporary and should not transfer that previous email to NARA. The following is an example of documentation, in the form of a list, of an agency's Capstone officials and the time period for capture of their email as permanent:
|Position title
|Emai Account/Address
|Begin Date of Capture
|End Date of Capture
|Secretary of [Department]
|January 22, 2013
|Secretary of [Department]
|January 22, 2013
|Chief Operating Officer
|January 22, 2013
|June 1, 2013
|Chief Operating Officer
|June 2, 2013
Documentation for legacy email should reflect the position title as it existed at the time the records were created. In instances where the position title may not clearly correlate to those on the form NA-1005 (due to title changes, or positions being eliminated), you should include information on the current position title, or the category from item 010 to which it correlates, in the documentation.
For example, the current "Director of Congressional Affairs" (listed on form NA-1005 under category 6) may have previously been the "Legislative Affairs Officer." In this case, the documentation should link to the approved NA-1005 form either by providing the current title or listing the proper category under item 010 to which the position fits.
37. How will NARA screen permanent email containing controlled unclassified information for public access?
Generally, Federal agency emails will not be transferred to us until they are between 15 and 25 years old. See FAQ 8 for information on how to calculate transfer dates. When an agency initiates a transfer of permanent email, the Agency Records Officer must indicate any FOIA exemptions that might apply on the request to transfer records to the National Archives.
NARA archivists conduct a careful review to determine what information can be released and what can be withheld under an applicable FOIA exemption when they process closed records for public access. Note, however, NARA generally does not apply FOIA exemption (b)(5) to archival records, which, in any event, now expires after 25 years for information subject to the deliberative process privilege. We also do not consult with the originating agency when releasing unclassified records.


text:
Thursday, July 30, 2015
18 comments:
I think you are right, but it expresses a nice image of the current streets with all that traffic lights.ReplyDelete
Nice tele shot Andy and it looks that there are to much traffic lights.ReplyDelete
I only think about clutter when I am home. I am not a fan of clutter or chaos. It's a busy picture at a busy intersection....I don't want to be that busy ;)ReplyDelete
It does look busy...and backwards, to me!ReplyDelete
I think you are right. I've seen this effect before. I do like this street scene. It's a little slice of life.ReplyDelete
Like the way the sidewalk leads viewer's eyes into that forest of light poles. Yes, long lenses do foreshorten distance putting things together that really aren't.ReplyDelete
The street lights look so close together, which makes an interesting imaginary line.ReplyDelete
It does provide for a good slice of life shot.ReplyDelete
Seems to me that you were standing in the middle of the street when taking this photo!ReplyDelete
Ahh, the miracle of foreshortening.ReplyDelete
Clutter street?? It would be interesting to see what happens to color and shapes if you took shots from different locations. it looks like you're going to get run over from this position!ReplyDelete
The stop lights are aplenty, that's for sure. Neat street scene, Andy! Have a great day.ReplyDelete
Part of our urban visual overload, Andy!ReplyDelete
The zoom accents it but this shot speaks to the chaos of urban life. Not always appealing.ReplyDelete
Zooming does tend to flatten out stuff and take away all that peaceful space in between.ReplyDelete
Definitely lost of road clutter here and while the zooming highlighted it, still much overload😕ReplyDelete
I would say two many lights in one area for starters.. Stop and go. Drudgery. Glad I live out of the hassle and bustle of City Life.ReplyDelete
Blog Archive
- ► 2019 (289)
- ► 2018 (280)
- ► 2017 (342)
- ► 2016 (343)
- Marina Sunset
- Disarray
- Signs - Museum Of Industry
- Elephant Art
- Night Movie
- Extreme Tilt
- Abandoned
- Sunset
- At The Car Wash
- Signs - Coke Cola
- Concealment
- Go Fly A Kite
- Church... Inside... Outside
- Chillin' Out, Maxin' Relaxin
- Construction Season
- Wind Turbines
- Signs - Retail Cleansing
- Rope A Dope
- A New Day
- ▼ July (19)
- ► 2014 (331)
- ► 2013 (365)
- ► 2012 (341)
- ► 2011 (299)
- ► 2010 (211)
- ► 2009 (87)
- ► 2008 (12)
- ► 2006 (17)

subset: commoncrawl


text:
Frankenstein FREE Bookstagram Prop!
This is a custom edition of Frankenstein created for our September 2018 THE MONSTER WITHIN box.
Due to a printing error, the interior formatting of this book is messed up - still readable, but ugly. Orders over $30 are eligible to get this book free as a bookstagram prop - simply add it to your cart!


text:
How to make almond milk from scratch
Sharon Green | April 11, 2018
Whether you're vegan, lactose intolerant or simply looking to try a dairy alternative, almond milk is a winner.
The beauty of making it at home is that you know exactly what's going into it – there's no questioning whether it has added sugar, preservatives or additives.
Almond milk can be enjoyed as a drink on its own, on cereals like our oat and almond granola, in smoothies and milkshakes, or warmed up for a hot chocolate or turmeric latte.
It's incredibly easy make. I remember the first time I made almond milk at home, I was really impressed with how quick and simple it was.
This almond milk is creamy, it tastes good and can be enjoyed in so many different ways.
I hope you'll love it as much as I do.
Small bowl
High-powered blender
Nut milk bag or thin tea towel
Large bowl
Sieve (optional)
Glass bottle, to store
1 cup of raw almonds
3 cups of water (plus extra for soaking)
Add the cup of almonds to a small bowl, cover with water and soak overnight. This helps with creating a creamy consistency for your almond milk.
Strain the almonds from the soaking water.
Add the soaked almonds to a blender and add 3 cups of water. (I personally find the ratio of 3 cups of water to 1 cup of almonds creates the perfect consistency. It's creamy without being too watery. For creamier milk, reduce water. For thinner milk, add more water).
Blend the almonds and water on high for one to two minutes.
Place your nut milk bag (or a thin tea towel) over a large bowl and carefully pour the almond milk mixture into the nut milk bag.
You may use a sieve between the nut milk bag and the bowl to catch any pulp that may fall out but it can be done without one.
Secure the nut milk bag and hold it tightly with one hand at the top to prevent the almond pulp from spilling out.
Use your other hand to squeeze out the liquid. Squeeze as much as you can until little to no liquid can be extracted from the nut pulp.
Put the nut pulp aside – this can be used in baking or to add to smoothies.
Transfer the almond milk to a glass bottle and store, sealed, in the fridge and consume within a few days.
Shake well before drinking, as the milk can separate.
Makes about 750ml.


text:
According to the report of American business magazine – Fast Company, the latest data from Canada Financial Service Firm show iPhone 5s tops sales chart at four big major U.S. carriers — AT&T, Sprint, Verizon, and T-mobile, while iPhone 5c follows closely behind and SamSung flagship Galaxy S4 ranks the third. The ranking result is a bit surprising, after all, iPhone 5s has just hit the market in late September, and the iPhone 5c sale is not so hot. The popularity of the two new handsets may be owed to 2 factors. On the one hand, it may result from promotional price for both iPhone 5s and iPhone 5c in recent days, on the other hand, iPhone 5s and 5c win popularity for their unique features respectively.
As we know, iPhone 5s does much better in sale than iPhone 5c though they went on sale at the same time. Among the 3 kinds of colors of iPhone 5s, the gold and silver models are more popular since they hit the shelves. While, many retailers continue to cut the price of the more affordable iPhone 5c after no more than two weeks since iPhone 5c went on sale. You must be curious about the big difference between iPhone 5s sale and iPhone 5c sale. The iPhone 5s and iPhone 5c comparison below will solve your puzzles.
iPhone 5s v.s. iPhone 5c
If you are pondering whether to buy an iPhone 5s or iPhone 5c, you have to make a detailed comparison between the two new handsets. Apple iPhone 5c spots a fast A6 chip, iOS 7, 8-megapixel iSight camera, ultrafast wireless, 4-inch Retina display, 6 kinds of colorful cases as well as 16GB or 32GB capacities available. With completely new design, iPhone 5c makes iPhone 5 an amazing phone, and gives an entirely new expression of what iPhone can be.
While, Apple's new flagship iPhone 5s features with an all-new Touch ID home button, a powerful 64-bit A7 chip, iOS 7, 8-megapixel camera, 1080p front-facing video capture, dual LED "True Tone" flash, ultrafast LTE wireless, 4-inch Retina display and 3 colors available, internal storage choice of 16GB, 32GB or 64GB, all make iPhone 5s an advanced and forward-thinking phone.
In price, iPhone 5s 16GB model costs $199, the 32GB model $299 and the 64GB 5S $399 are on a two-year contract price. Compared with this, iPhone 5C is on a similar two year deal – the 16GB model will set you back $99, while the 32GB version costs $199.
From the specs of iPhone 5s and iPhone 5c above, you must have found the original cause of difference between iPhone 5s sale and iPhone 5c sale. The specs suggest that iPhone 5s excels at more powerful central processing capability, improved camera and advanced Touch ID fingerprint sensor, which iPhone 5c are not equipped with. However, as far as price is concerned, affordable iPhone 5C is more appealing to customers in the US looking for a cheaper iPhone.
When you have bought an iPhone 5s or iPhone 5c, one thing you must want to do is to transfer contacts/messages/photos/videos and other data from old iPhone to the new iPhone 5s/5c, you can easily achieve it by backing up the old iPhone data to PC first with use of an iPad/iPod/iPhone data backup tool and then reimport the data from PC to iPhone 5s/5c with use of iTunes. If you are not familiar with iOS 7 interface on your iPhone 5s/5c, data loss is unavoidable, in this case, you can use Leawo iOS Data Recovery to recover deleted data from iPhone 5s/5c.


text:
Cape Town in the news:
- Cape Town hip-hop now: A reckoning through rap: Some criticise today's Cape Town hip-hop artists for being too concerned with themselves as a brand and not concerned enough with what they're saying in their songs. But the landscape is …: "Cape Town" – BingNews
- Five bases single moms have to cover to care for their children: Financial planning for single parents is an issue close to Mary J Fourie's heart. The Cape Town-based financial planner and coach lost her father when she was only five years old. He didn't have life …: "Cape Town" – BingNews
- Community lashes out as government reveals District Six reconstruction 'plan': A vision for the reconstruction of District Six has emerged for the first time since 42ha of properties on the edge of Cape Town's city centre were obliterated by the apartheid regime.: "Cape Town" – BingNews
- DA's Moakes calls on party to interrogate disappointing poll showing: Other DA leaders have admitted that the way the party dealt with former Cape Town mayor, Patricia de Lille, could have played a role in the DA losing votes, but Moakes did not mention this.: "Cape Town" – BingNews
Click here to submit your Cape Town News – free.
Have you tried: Visiting Port Elizabeth?
Quick Cape Town Fact: Table Mountain has an unusually rich biodiversity. Its vegetation consists predominantly of several different types of the unique and rich Cape Fynbos. The main vegetation type is endangered Peninsula Sandstone Fynbos, but critically endangered Peninsula Granite Fynbos, Peninsula Shale Renosterveld and Afromontane forest occur in smaller portions on the mountain.
Previous: Freedom reigns in SA


text:
Opticians, Dispensing (73520 US employees)
Design, measure, fit, and adapt lenses and frames for client according to written optical prescription or specification. Assist client with inserting, removing, and caring for contact lenses. Assist client with selecting frames. Measure customer for size of eyeglasses and coordinate frames with facial and eye measurements and optical prescription. Prepare work order for optical laboratory containing instructions for grinding and mounting lenses in frames. Verify exactness of finished lens spectacles. Adjust frame and lens position to fit client. May shape or reshape frames. Includes contact lens opticians.
Total Employment: 73520
Mean Hourly Wage: $17.7
Mean Annual Wage: $36820
Industry Influencers
None yet :(
No posts in this field.
Check back soon as our influencer and post base rapidly expands.


text:
Mr WHETSTONE (Chaffey) (15:21): I proudly stand today to inform the house that a Riverland town, Barmera, has been named the nation's 2017 tidiest town—an outstanding achievement. On the weekend, at the Australian Tidy Towns Awards in Tasmania, Barmera won four of the six categories and the town was highly commended in a fifth category, before being announced the nation's overall winner and after receiving the 2016 Keep South Australia Beautiful winner.
I would like to commend Barmera for its resilience over quite a tough period over the past 10 years. Barmera won awards in the following categories: environmental education, young legends, environmental sustainability, litter prevention, waste management and resource recovery. They also received a high commendation in the community action and wellbeing category.
Australian Tidy Towns judge Jill Grant said that the town had a lot of opportunities for the future, particularly for young people, and that Barmera was a very accessible place, where people can feel included and also join in things in a way that is much easier than it is in some of the bigger towns and cities. I was in Barmera at the Main Street Markets on the weekend and the buzz was quite evident. It was a moment when a town and a community stood tall and were so proud of what they had achieved over a number of years.
We need to acknowledge the efforts of the community and we need to acknowledge the efforts of the Berri Barmera Council in this award coming to fruition against almost 200 applicants from right across the nation. For those who are not familiar with Barmera, I will provide you with some of the great elements of this wonderful slice of the Riverland that has Lake Bonney as its backdrop.
Some of the assets within the award-winning categories on the weekend included the Barmera play space, which is a great community initiative on the Lake Bonney foreshore. It was built by the community and it is a great adventure playground in one of the parks right on the foreshore. It is not one of the soft play equipment playgrounds. It has none of that red, blue, green or yellow type of equipment. It has been fundraised by the community, which is an outstanding achievement.
The Men's Shed repurposes furniture for those in need, which is a great asset to that town and to neighbouring communities. The Barmera Primary School committed to becoming environmentally friendly. That primary school really did stand tall. They also educated their young, particularly through the drought, not only on the impact of what drought means but also to be able to watch the environment and the wildlife that Lake Bonney accommodates flourish once the drought broke. It really was a great asset and a great achievement at the Barmera Primary School. We have the Barmera bush kindy. I do not know whether many people in this chamber have been to visit a bush kindy. It is a kindy out in the bush that really does bring kids together in their natural environment—again, another great attribute.
The Barmera Main Street Markets and the twilight markets are about the community engaging and bringing the community together, giving them purpose. These are great community events, and that is what Barmera is about. Having visited all of these assets of the town, I have never doubted their worthy attributes, particularly their merit in relation to KESAB and, of course, the Australian national awards as the tidiest town in the nation.
We cannot forget the upgrades to the Upper Garden of Memory. It is an outstanding facility for those who have served this great country. The Rocky's Hall of Fame has been an outstanding national success at the Country Music Festival over many, many years, and it has been supported by the Barmera Town Beautification Committee. We have the stunning lakefront with fantastic boat-launching facilities, the Cross of Sacrifice and, of course, the outstanding yacht club.
I would also like to commend Kim and Kay Manning at Top Catch for their fish hotels and the carp catching competition. For those who have not visited Barmera, please do so. It is an outstanding town and an outstanding community and it is looking an absolute treat at the moment. For anyone taking holidays, please visit Barmera.


text:
If you're like most Americans, you've probably dreamed of escaping the rat race nearly as long as you've been a part of the workforce…
But if you're UNlike most Americans, you're actually determined to make it happen.
What Does "Escaping the Rat Race" Mean?
My name is Matt Theriault, and I help people achieve their financial independence dreams with real estate investing every day.
I've noticed that while everyone talks about "escaping the rat race," very few people seem to know what that actually entails.
To put it very simply, once your passive income exceeds your monthly expenses, you will have successfully escaped the rat race. You may have also heard of this referred to as "financial freedom."
The Dangers of Staying in the Rat Race
Escaping the rat race is no easy task… but neither is staying at your current job.
Low wages or high bills may have you worried about your retirement fund—and rightfully so. Millennials aren't saving as much as the generations before them.
Long hours likely impinge on your family time, particularly as the American work-life balance has suffered in recent years.
Worst of all, you might just flat-out dread your job and the idea of working for the next 30 years (or more), not to mention the constant stressing out over finances.
The Joys of Escape
If you can successfully escape the rat race, your life will be full of options.
When your passive income exceeds your monthly expenses, you'll be able to go to work each day by choice, rather than necessity—if at all!
You'll have substantially more time to spend with family and friends, and you'll enjoy your life now instead of waiting for retirement.
Perhaps best of all, your passive income will work behind the scenes to build up a handsome retirement fund, and your money stresses will become a distant memory.
10 Ways to Escape the Rat Race Faster With Real Estate Investing
If your escape from the rat race seems too far off to see, don't worry.
I have 10 tried-and-true ways for you to dramatically speed up your rat race escape and achieve the financial independence you've always dreamed of.
#1: Start a Small Business
If you're serious about escaping the rat race, starting a small business can significantly impact your tax liability. Business owners earn AND spend before they are taxed (as opposed to W2 employees who earn, are taxed, and then spend what is leftover).
That said, of all small business ventures, real estate investing is by far the easiest and least risky way to create STREAMS of income rather than piles of cash. Thus, it is your quickest route to financial independence.
#2: Earn More
Using other people's money is great (and we'll get to that in a minute…) but the more money you have of your own, the better. This can be accomplished through promotions at your current job, taking on a second job, or starting a small business on the side.
#3: Save More So You Can Invest More
There's no point in earning more if you spend it all! Be careful to maintain your standard of living as your income rises so you can direct the excess to your investments. (Plus, if your monthly expenses decrease, you'll reduce the amount of passive income you need to become financially free.)
#4: Keep Studying
Be a lifelong learner! Never stop studying real estate, reading books, and listening to educational podcasts. The more you learn, the more you earn.
#5: Include Your Spouse
Try to include your spouse as much as you can in your financial education and goal setting. I can't tell you how many times I've had enthusiastic real estate investing students quit because they couldn't get their spouses on board. (This is particularly sad when considering these spouses likely would be on board if they fully understood passive income and what it could do for their families.)
#6: Use Leverage
Wherever you find yourself lacking, use leverage. Leverage other people's money, time, experience, knowledge, relationships, and resources. This is how you can become successful without any starting cash or lucky connections, like I did.
#7: Invest in Relationships
If you know anything about business, I don't need to explain the importance of relationships and networking to you. There's likely nothing more powerful in forming your financial future than being intentional about who you spend time with.
#8: Learn From Your Mentors
All of my students will escape the rat race faster than I did. That's because they have the opportunity to learn from my mistakes. As Warren Buffett said, "It's good to learn from your mistakes. It's better to learn from other people's mistakes."
#9: Embrace Failure
Even with all the mentors in the world, you'll experience failure, and that's okay—as long as you use it as a learning opportunity. Mistakes are just a part of business and the sooner you can embrace this, the better.
#10: Go!
There will never be a perfect time to launch. Take action and then make course corrections as you go. You can't steer a parked car, after all.
Financial Independence Awaits
Your goals of escaping the rat race are admirable—yet worth nothing if not acted upon.
Now that you know how to escape the rat race even faster, it's time to put the pedal to the metal!
If you practice these 10 tips, you'll find yourself a successful real estate investor, financially free, and prepared to enjoy life years before the average American. Needless to say, it will all be worth it in the end.
Get Started Now
If you feel like you're everything right but you STILL haven't landed your first deal (or it's been months since you got your last one), I have a free real estate investing course for beginners.
You'll get access to video tutorials walking you through every step of a real estate deal, the resources you need to make it happen (think buyer/seller interview sheets, example property flyers, a formula for writing personal notes, a script for presenting offers, etc.), and direct access to me during our monthly coaching calls.
Plus, I'll literally PAY YOU to get your first deal!
Go to freerealestateinvestingcourse.com now to get the details and make your pledge!


text:
In this article:
Troubleshoot Plugin Issues
We're sorry that you're having challenges with installing the plugin. Here are some things to try:
- If you are connected through a VPN, the office connections could block the download of the plugin.
- Check if any antivirus software is installed; sometimes antivirus software can block download of the plugin. You will need to disable virus protection during the download, but you can re-enable it after the plugin has been installed.
- McAfee's antivirus software can also block the Real Appeal Effect streaming URLs. This blocking can be turned off by following the steps below. If this solution is not working, try turning off the McAfee firewall:
- Open McAfee Antivirus and click Firewall.
- On the left hand side and click Settings.
- Go to the tab that says Internet Connections for Programs or Turn Off Firewall (this will show all programs being blocked or allowed).
- Click Edit.
- Choose the program to unblock.
- Click Save.
Note: The plugin is not required if you're using Chrome or Mozilla Firefox to access Real Appeal Effect site and join the live online sessions.
If you continue to experience issues, please contact us at 1-844-934-REAL (7325). Our hours of operation are Monday through Friday between 4 am and 8 pm Pacific Time.


text:
Oops! It looks like you are using an outdated browser. In order to view our brand new website and it's amazing features please upgrade your browser.
Be sure to always consult with your doctor before commencing any new health, fitness or nutrition program. While we're always here to provide general help and support, this should not be used in place of professional advice.
Congratulations, lady! You've just done the hardest part by choosing to get started. Take a moment to thank yourself for doing something positive for YOU.
Let's start by heading straight to the planner. This is your go-to tool for staying on track and hitting your goals. Get in the habit of checking it first thing each morning when you wake up so you can plan your day – deciding when you're going to work out and getting into a positive mindset.
Our number one tip for KIC'ing butt is organisation. Setting aside time each week to plan and prep meals will make it much easier to create (and stick to) a healthy and happy routine. We're all about making things as easy as possible by removing last-minute tasks.
Of course, where would we be without a little help from our girlfriends? That's why you're invited to join our private Keep it Cleaner FB Community. It's full of amazing people just like you, with advice, support, live videos and exclusive competitions (hello freebies!). You have to be a paid member to join so be sure to let us know if your Facebook profile name doesn't match your registered name.
We can't wait to see what you achieve with us!
Oh, girl, YES. This health and fitness plan is practically made for you. Grab the nearest scrunchie and the daggy t-shirt you reserve for movie nights. You can get as sweaty and messy as you like and not a soul will ever know. Win.
Too easy! If you get the most out of yourself at a gym, simply take Keep it Cleaner with you and do the exercises there.
If you have an existing illness, injury, physical disability, or are pregnant, please consult your medical practitioner before KIC'ing off your health and fitness journey.
As for the superwomen breastfeeding their bubs, it's always advised to mention your Keep it Cleaner plans to your doctor before you begin. Consider adjusting the intensity of your workouts to best fit your needs. If we were you, we'd pick the 'Get stronger & fitter' stream – those extra calories will give you the energy you need to be running after a tiny human.
Along with our dietitian we have created two versions of the meal plans Lean & Strong.
The lean recipes and meal plan are slightly lower in calories and carbohydrate than the strong recipes. The strong recipes and meal plan contain slightly more carbohydrates and calories and are suited to those looking to maintain weight, increase muscle mass, get stronger or those that are highly active and need the extra energy! Essentially carbohydrates are our bodies fuel so when we have serious goals to hit or just need that extra sustenance we need to also increase our carbohydrate intake.
When choosing between meals, remember that it comes down to a 'whole day' or even 'whole week' approach. If you are choosing the lean meals most of the time but have the occasionally strong meal, it will not impact your progress. The same goes if your goal is to maintain weight or build muscle mass, you can still choose lean meals however you may wish to increase the portion size, add extra healthy carbs like brown rice, spelt pasta, potato or fruit or alternatively you could have bigger snacks in between your meals to increase your intake to achieve your goals. Don't forget to always look at the bigger picture rather than focus on one meal.
It's typical to have a headache or two while your body adjusts to this new, clean lifestyle. You might be in slight discomfort because of dehydration; remember to keep a water bottle with you all day (get those two litres in!) or sip on a herbal tea. If you're concerned, or if the headaches persist, make a trip to your doctor.
WELCOME! To access your program, log in using your email and password. While you're at it, go to Settings and check that Updates & News are set to 'ON' – that way we can send all our best info and special announcements straight to your inbox. As for your planner – the home to all your recipes, workouts, and shopping lists – that'll be unlocked each week!
All the best plans start on a Monday, right? Why not prep all your meals on a Sunday night to give yourself the best possible chance to start the week off?
That said, this is your journey, and you should do it according to what works for YOU.
As soon as you sign up to Keep it Cleaner, your Day 1 begins the very next day. The planner updates each Friday for the week ahead, with the weeks running from Monday to Sunday.
Impossible! No, in all seriousness, don't stress too much. Shoot through an email to email@example.com and we'll work through any concerns with you.
Every time you pay, you get access to the workouts and meal plans for four weeks, or longer if you have a longer subscription. If you don't pay again, you'll have access to general information only. If you want to keep being part of our community, just pay for another four weeks! Simple.
Think of them like big, green ticks against your name. Smashed a workout? Cooked that delicious dinner? Gave your mind a meditation sesh? Tick, tick, tick. That's three activities completed. To watch that number grow, click the top right of each activity before you move on to the next!
Sure can, lovely! Keep it Cleaner is $19.50 per month and that gives you access to all of our workouts, meals, meditations and more! Or if you'd like to sign up for longer, we have a 3 month subscription for $49.50 (15% off) and a 12 month subscription for just $115 (that's over 50% off)!
To make this as seamless as possible, we use a snazzy payment system called Stripe – a leading company in secure online payments. Stripe has been audited by a PCI-certified auditor and is certified to PCI Service Provider Level 1. This is the most stringent level of certification available in the payments industry. To check out Stripe's security guide, head to https://stripe.com/docs/security/stripe
Boo! Have you entered your card details correctly? If still no luck, it could be your bank being a bit cautious of a foreign payment system. Have a chat with them about it and, if you're still having trouble, send the Keep it Cleaner team an email at email@example.com. We're always here to give you a helping hand.
You have a subscription, so once you make your first payment, all the work is really done. Payments will come out on the date of subscription, and each month after (unless you're on a longer subscription). You can cancel any time via your profile with complete access to Keep it Cleaner until the end of your paid period.
Abso-freaking-lutely. Our privacy policies are stronger than our abs (which after all this KIC'ing it, is rather impressive). You can read them here.
If you have signed up through our website, you can upgrade or cancel your account through the 'Profile' section of the website. If you are upgrading your account, please be mindful to do this just before your current membership runs out so you are not charged twice.
If you cancel through our website, please look out for an email confirming your subscription has been cancelled. If you do not receive this, please contact us to check you have cancelled correctly.
If you signed up through the iPhone app, please use the following steps to change your subscription…
Launch the Settings app.
Tap iTunes & App Store.
Tap on your Apple ID.
Tap View Apple ID when the pop up window appears.
Enter your Apple ID password or fingerprint ID when prompted.
Tap Subscriptions.
Tap the Subscription you want to edit.
If you signed up through the Android app, please follow these instructions…
On your Android phone or tablet, open the Google Play Store Google Play.
Check if you're signed in to the correct Google Account.
Tap Menu Menuand then Subscriptions.
Select the subscription you want to cancel.
Tap Cancel subscription.
Follow the instructions.
If you have a subscription with an app and the app gets removed from Google Play, your future subscription will be canceled. Your past subscriptions will not be refunded.
Our group is exclusive to our Keep it Cleaner tribe, and we'd love to have you in there! If things are moving slowly, it might be because your Facebook name isn't the same as the name you used to sign up to Keep It Cleaner, or because your Facebook email and Keep It Cleaner email are different. If that's the case, no problemo, just let us know at email@example.com and our squad will sort it out. There might be a tiny delay (our inbox is always buzzing with requests) but we'll get to you ASAP!
If you're somewhere special without wifi (lucky you – read a good book or two for us) simply screenshot our recipes and the workout breakdown before you go. Pre-watch the videos to get comfortable with the technique and complete your workout using a timer on your phone.
Don't stress – we're getting to your request as soon as we can!
UGH! That's not ideal. Despite having a speedy internet connection, networks can have random cut-outs which will interfere with streaming some media content. Try updating your browser to the latest version possible. Then clear your cache (following the instructions here http://www.refreshyourcache.com/) and restart your computer. While you're playing Miss Fix It, can we suggest switching browsers to Chrome or Firefox?
They're our top picks. If you're still having problems, try calling your internet provider. Unfortunately, connection issues can't be crunched or lunged away by the Keep It Cleaner team.
Yessir! Step one: quit your browser. Step two: try logging in and out again. Step three: update your browser to the latest version. Still nothing? Step four! Clear that pesky cache (following the instructions here http://www.refreshyourcache.com/) and restart your computer. Losing hope? Never fear – we have some technological wizards over here at Keep It Cleaner, so send us an email to firstname.lastname@example.com.
Been there, friend. See that 'I forgot!' button? Click that and we'll email you a reset link. Consider yourself saved.
Hmmm. Double check you're using the email you signed up to Keep It Cleaner with. Nothing? How odd! Just shoot us an email to firstname.lastname@example.com.
Well, that's rather rude and lazy of them. If it's a link to Facebook, you'll need to be a member of our glorious private group to see it. If you want to join – we mean, who wouldn't? – search for 'Keep it Cleaner' on Facebook, request access, and we'll get you in ASAP!
Ah! That's because you already have a Keep it Cleaner account, you lucky thing. Simply login instead. If you've forgotten your email address or have accidentally entered the wrong one, send an email to email@example.com.
Gee you're missing out! Here's where they might be hiding:
Spam folder (probably alongside the emails saying you've won $1,000,000 from a mysterious foreign prince) Settings: just make sure your email is entered correctly and that Updates & News is turned 'ON'!
Alrighty. Let's do some investigation work. Try updating your browser to the latest version, then check that your cookies aren't set to 'blocked'. Next, clear your cache (following the instructions here http://www.refreshyourcache.com/). If it's still giving you headaches, make sure you're using the correct email and password for the account you're signing into – it's easy to get them confused!
Oh no! Poor you! There is nothing more frustrating than wanting to workout and not being able to.
Please do us a favour and force quit and restart your app. Also check you have the latest version of the app updated.
If all else fails, please delete your app from your device and re-download! This usually solves most issues.
Sure can, girlfriend. It's roughly 180mb per video, which is like watching a 30-minute snippet of The Bachelor. For that reason, probably don't stream our videos on your phone (unless you have a snazzy plan with infinite data). Try watching them when you have access to wifi – save all that data for Insta, okay?
Of course! Use the Print Screen function on your web browser.
Oh dear! Okay, before anything else – check you've selected the meals you want to make. You can choose '0' as the serving size if you don't want to make a particular meal. Don't forget you can also swap meals if something doesn't tickle your fancy!
While we have you, can we suggest doing a big weekly shop, instead of heading to Coles every day? This will save you so much time and ensure you're always fuelling your body with the best foods.
Grab a good pair of runners, your favourite activewear, and a positive attitude. You'll also need dumbbells and kettlebells, a skipping rope and a yoga mat which can be found at basically any department store (budget-friendly options are great). Oh, and don't forget your water bottle!
All of the food we recommend under Keep it Cleaner has been given the tick of approval by our dietitian Marika Day, along with our team of chefs, foodies, and researchers.
Choose your goal, specify your gender, then take your pick between regular or vegetarian menus (they're both gluten friendly!).
If you're a snacking fiend – ahem, aren't we all? – choose two to three snacks per day from the list that fit your goals.
Oh, and always check the serving sizes on each recipe! Most generally suit one person with leftovers (or a ravenous partner) catered for. Breakfasts tend to be single serves, lunches will be for one or two people, while dinners will feed two to four. Remember, leftovers are AMAZING. At least three meals every week will be scheduled leftovers, which means less time cooking, more time KIC'ing goals.
We practise Meat-free Mondays because our vegetarian recipes rock (and are like a cuddle for the planet).
When it comes to calories, we've done all the maths for you, but if you're curious here are the approximate totals (including snacks):
Fit, lean & healthy / female: 1500-1600
Fit, lean & healthy / male: 2400-2600
Stronger & fitter / female: 1800-2000
Stronger & fitter / male: 3000-3200+
Everyone is welcome to enjoy our colourful, yummy food. Just make sure the serving sizes and ingredients are suited to all ages and lifestyles.
Trying something new (or that you haven't loved in the past) can be slightly daunting, but give it a go! We have a feeling we can change your mind. If we're wrong (it happens) simply swap the ingredient for something you do like, for example: spice for spice, veg for veg, meat for meat, etc.
You're not alone! Here's how you can work around it:
Dairy milk
Reach for almond, coconut, rice, oat, or hemp varieties.
Other Dairy
Soy, rice and coconut alternatives to yoghurt, ice cream, cheese, and cream are fab!
Substitute onions and garlic for chives or the green leafy part of spring onions. Also experiment with asafoetida as a spice replacement. Please be mindful that fructose intolerances are a very subjective thing, so thresholds may vary from one tummy to the next.
Eggs (Brekkie)
For scrambled breakfast dishes, try firm or silken tofu.
Eggs (Baking)
Try Orgran's No Egg replacer OR ½ cup mashed banana OR ½ apple puree OR 1 tbs chia seeds soaked in 3 tbs water (these each equal 1 egg).
Whole Nuts
Experiment with roasted chickpeas, soybeans, pumpkin seeds, and sunflower kernels.
Crushed Nuts
Finely desiccated coconut, ground sunflower or pumpkin seeds, breadcrumbs, or oat/wheat bran are great alternatives.
Wheat/Gluten flours
Try a few combos of corn, buckwheat, chickpea and rice (brown and white), and quinoa flours, as well as maize/polenta, soy, potato starch, tapioca, millet, and amaranth.
Breakfast Grains
Gluten-free oats and corn flakes, millet flakes, puffed rice, and quinoa (seeds, flakes or puffs) make for epic brekkie ingredients.
Are we human? Of COURSE they are. We like – wait, no, love – a good snack. Just check out our snack recipes and choose two to three options every day. You will, however, need to buy the ingredients as snacks aren't included in your meal plan or automated shopping list. We did it this way to give you more freedom from one day to the next.
Some of our snacks are more indulgent or 'treat' snacks. We recommend making 1-2 of our snack recipes at a time, using that as just one of your 2-3 snacks each day. For example we wouldn't suggest you have cake for morning tea and cookies for dinner every day. What we would suggest is to choose one snack per week. For example you might make the choc chip cookies and have them as an afternoon treat snack each each day that week. Your morning snack should be something simple like 30g nuts or a piece of fruit or some greek yoghurt. This means you can enjoy your healthy treats as part of a balanced diet.
We made our meal plans with you in mind, sister! Some recipes make four servings, meaning one cooking sesh will sort out multiple meals across different days. How good.
If you're still a busy bee who's struggling for time, why not try making breakfasts the night before, or grabbing ingredients in pre-cut, pre-cooked form?
And don't forget you can do heaps of the cooking in bulk – that's what Sunday nights are for, right?
Our 'Get fit, lean & healthy' meal plans focus on reducing your refined carb intake while boosting your intake of protein and good fats. This helps you maintain lean muscle mass while burning any unwanted fat.
If you're looking to grow stronger – say, if you're training for a sporting event, or one of those sweaty endurance runs – opt for 'Get stronger & fitter'. This includes a teeny tiny increase in carbs on the meal plan to allow for higher energy levels and muscle growth.
Our hunger levels can fluctuate depending on a range of things (extra physical activity, mood, fluid intake, sleep, what our hormones are doing that day…), but what's important is how we deal with big changes.
Did you know that thirst is often mistaken for hunger? If you're feeling a bit peckish, reach for a glass of water or herbal tea first. If you're still not satisfied, just grab a light snack from the Keep It Cleaner planner.
We recommend about two litres per day – even more if you're KIC'ing it at a high intensity. The best tricks for staying hydrated are drinking a glass of water each morning and making sure you have a water bottle handy wherever you go (seriously, that thing should be like your shadow).
Getting a tiny bit bored of plain water? Try adding some fresh lime, lemon or orange juice to zest it up.
Drinking enough water every day can prevent headaches caused by dehydration, boost the appearance of your skin (sayonara, pimples), increase your athletic performance, AND keep you fuller for longer. Win, win, win, win.
F-U-L-L! Foods are best when they're closest to their original form – also, good fats keep you feeling fuller for longer! The same goes for all dairy products; just keep an eye on your portion sizes.
A lil' change is always good. Just head to your Settings (under your Profile) and click 'edit' to bring up the meal options. Selecting something here will flip your entire meal plan, but PLEASE NOTE: if you made any swaps before changing, they won't be saved. Also, if you do successfully swap, you'll need to make a new shopping list.
We designed the meal plan to work in sync with the fitness guides, so if you want optimal results please try following both as closely as possible!
If that first receipt is stressing you out, keep these things in mind: you've just bought some staple ingredients that will last weeks, potentially months. That's why you'll find the cost of the meal plans decreases the longer you do the program. After a few weeks, you'll mostly just be replenishing the fruit, veg, and meat sections every week. Also – keep in mind this is all for an amazing cause, YOU.
If you'd still prefer to keep costs down (life is exxy, we get it) here are a few tips:
The best prices aren't necessarily at the big supermarket chains – ALDI is an affordable and fab alternative. Local markets also have amazing produce at a fraction of the price. Go towards the end of the day and snap up those bargains!
Jump at those specials, lady. LEAP! CRUNCH! LUNGE! RUN! If there's an approved ingredient or product on sale, stock up! Also consider the freezer your best friend – that wizardly appliance will make sure any leftovers and ingredients don't end up at the bottom of a bin.
For the record, things you can freeze include soups, stocks, berries, fritters & patties, muffins, balls & slices, pasta, pasta bakes, and stews. We wouldn't recommend popping anything plant-based in there that has a high water content (we're talking cucumber, celery, or lettuce), or storing any meat or seafood that's already been defrosted and cooked. Another word of caution: dairy products like yoghurt can turn a bit icy and yuck when frozen – so leave them in the fridge!
YES! (It would be positively evil to say no to that question.) It's great to catch up with your loved ones over a yummy breakfast or dinner.
If you want to choose a healthy alternative from the menu, here are our tips:
And if you do accidentally gorge on a calorific meal, don't be hard on yourself! If today's food sitch wasn't ideal it's just one, little day. No biggie! We're focusing on long-term goals, so just start off tomorrow in the right way with a clean brekkie.
Firstly, major props for picking a lifestyle that's so mindful of our earth – go you. Eating vego or vegan can require a touch more prep, but it's certainly doable with Keep It Cleaner. Here are the things to look out for:
High-quality Protein
As much as we love plant-based foods, they're not always amazing in the amino acids department. That said, you can boost a meal with the helping hand of legumes, tofu, soy milk, nuts and seeds, eggs, and dairy. Vegan girls – you will just need to pay some extra attention in this area to make sure your body isn't missing out on any essential proteins.
Plant-based foods and iron are BESTIES. Only thing is, the iron found in veg and fruits can be tricky for the body to absorb on its own. Because of this, heaps of vegos and vegans take an iron supplement, especially if they avoid animal-based foods altogether.
Gotta give those bones what they want – especially when boxing's involved! Adequate calcium intake is vital for a healthy diet, particularly in women, so if you avoid dairy products please chat with your doctor about a potential calcium supplement.
Omega-3 fatty acids
Your gut and brain LOVE Omega-3 fatty acids. If you don't return that love by eating fish, incorporating flaxseed oil or algae oil instead can work wonders.
Vitamin B12
Again, your brain will thank you every time you consume Vitamin B12. This little beauty is only found in animal products, so vegans should be taking an appropriate supplement as advised by their doctor.
For a detailed review of your vegetarian diet and supplements, discuss with an accredited practicing dietitian.
Here are some alternatives you might like…
Coconut, soy or almond yoghurt.
The substitute for eggs depends on the recipe. In baking you can make a flax or chia egg by combining 1 tbsp flax meal with 2.5 tbsp water, mixi it together and allow to sit for 5 minutes until thickened. This will replace 1 egg. For breakfast recipes you can make scrambled tofu in place of scrambled egg.
There are many plant based milk substitutes. We suggest choosing a milk that is fortified with calcium. Milks like almond, soy or macadamia are all readily available and supermarkets and health food stores. It is best to choose unsweetened varieties.
Vegan cheese alternatives can be found in the chilled section of most supermarkets where you would find the tofu. Alternatively for that cheese flavour nutritional yeast can make a good parmesan substitute.
Tummy giving you a few troubles? That tends to happen to the majority of people who move to a vego diet. Don't fret – the culprit here is all that extra fibre you're consuming (which is awesome for your gut health, by the way). If the increase in gas is causing you discomfort, slowly incorporate legumes into your diet so it's not too much of a shock to the system.
Start with a very small serve of legumes and gradually increase this over a week if you want to give your digestive system time to adapt. If the yuck symptoms (like bloating) just won't subside, it might be best for you to switch to an another vegetarian protein source like tofu, dairy, or eggs.
We want to make our meal planner flexible to your needs. That's why some of our recipes recommend adding your choice of dairy, pasta, rice or bread. We advise that you choose the one that best suits your dietary requirements.
Our dietician Marika recommend whole wheat, buckwheat or spelt pasta.
We personally recommend unsweetened Greek yoghurt and love YoPRO!
If you drink lots of milk choose a low fat or skim milk, if you only have small amounts choose whole milk. Choose organic or local product where available. If you milk doesn't sit well with you lactose free milk is a good alternative otherwise use plant based milk such as unsweetened oat, almond or soy milk.
When it comes to bread, the more visible grains and seeds the better! Choose sourdough or wholegrain.
When it comes to cheese it is best to choose the variety you enjoy most and keep portion sizes to ~30g per serve. If you are someone who eats cheese regularly or likes to have lots of cheese choose a low fat cheese, otherwise enjoy the real deal in moderation.
Pizza Bases
Wholemeal pizza base
Wholegrain wrap
Mountain Bread
We don't count calories here at Keep it Cleaner. We believe in fuelling your body with healthy, nutrient rich foods, not stressing out counting calories.
There's no need to worry, our dietician has analysed each and every recipe to ensure it falls in line with the recommended amount for each meal plan – e.g. lean and strong.
We generally use grams and ml in our recipes but we know some people prefer to use cups. To make things easier for you, here are some common ingredient conversions…
1 cup = 250ml
1/2 cup = 125ml
1 tbsp = 20ml
1 tsp = 5ml
Almond Meal, 1 cup = 120g
Almonds, 1 cup = 140g
Dates, 1 cup = 155g
Desiccated Coconut, 1 cup = 85g
Flour, 1 cup = 140g
Oats, 1 cup = 105g
Peanut Butter, 1tbsp = 20g
Quinoa, 1 cup = 190g
Rice (uncooked), 1 cup = 210g
Oh, lady. Just you wait.
Mindfulness is a fancy-pants term for the mental state of being totally aware of your surroundings. Here at Keep it Cleaner, we think looking after our minds is just as important as looking after our bodies, which is why our planner includes quick and easy meditations. These will help you stop, sit, be present, and get a terrific night's sleep. Practicing mindfulness is great for alleviating stress or anxiety, so please try it out – your mind will thank you for it.
We all feel stressed or anxious from time to time. If you feel your anxiety and stress levels exceed a normal level, or what is characteristic for you, please do not hesitate to seek help.
What you're feeling is very common, which means there are so many people out there who can help. Consider reaching out to your family and friends to express how you're feeling, and see a doctor or psychologist as soon as possible. For urgent mental health support, please call Lifeline on 13 11 14.
If you are experiencing any kind of medical issue, please see a doctor or specialist ASAP. While our community will be there to support you, you should never take medical advice from anyone but a certified professional.
The information contained on this website should not be used as a substitute for the advice of an appropriately qualified Doctor or other Health Care provider and is intended as a guide and for information purposes only. Please consult a registered medical practitioner if you have any health queries or concerns. We attempt to provide accurate and up to date information but no guarantee is made to that effect.
Polycystic Ovarian Syndrome (PCOS) is a common condition affecting up to 18%of women of child bearing age. It is a condition whereby the ovaries produce excess androgens (hormones such as testosterone) and this results in the ovaries often failing to release an egg each month. This can lead to irregular or missed periods, excess hair/acne and the appearance of multiple small cysts on the ovaries. Some women also experience weight gain, trouble conceiving (Infertility) and thinning of their hair on the scalp. PCOS can also be associated with having anxiety and depression and it is not known whether or not this is due to the hormones or the symptoms such as weight gain, acne or excess hair.
Dr Bronwyn suggests seeing your Doctor to perform a thorough assessment and make a plan for treatment of PCOS. It depends on the types of symptoms and problems you are experiencing as to how things need to be managed. Healthy lifestyle measures such as: eating a low GI diet rich in fresh unprocessed foods, brightly coloured fruits and vegetables, fish, and 'good oils' such as olive oil; engaging in regular aerobic/moderate intensity exercise (aiming for 20-40 mins of moderate intensity exercise daily); and maintaining a healthy weight may assist in achieving regular periods, and/or reducing excess testosterone levels and therefore symptoms. There are also medications which can be used to help regulate your periods and/or reduce the appearance of acne and excess hair. The ability to use these medications depends on individual factors such as whether or not you are trying to conceive, wanting to regulate your periods, and if you have any other health concerns.
There are many causes for having a late period or missing a period. Reasons may include exposure to stress, jet lag, recent changes in weight or diet and extreme exercise/physical activity. You must always rule out pregnancy also.
There are some medical conditions which can cause you to miss your period that require you to see you doctor. These include Polycystic Ovarian Syndrome (PCOS), and rarer conditions such as Thyroid disorders and high Prolactin levels which may require a blood test to diagnose. Some medications can also cause you to miss your period too. If you miss a period as a once off and you have confirmed you are not pregnant, this should be nothing to be overly concerned about. However, if this continues to be a regular occurrence you should ensure you see your Doctor (GP) to get things checked out.
Don't we all! The theory is that in the week week leading up to your period, your hormone levels drop and as a result your serotonin (feel good chemical) levels can plummet. Eating carbohydrates can lead to a rise in your serotonin levels in your body. A rise in serotonin assists with making you feel good to cope with the PMS (Premenstrual Syndrome) symptoms. Cortisol levels also surge just prior to your period and your body craves carbohydrates to assist in reducing your cortisol levels. There is also some thought that your sugar levels decrease just slightly due to the body being more sensitive to insulin in the latter part of the menstrual cycle hence the craving for carbs. Any carbohydrates such bread, cereal, fruit, potatoes etc. can assist in elevating your serotonin levels and glucose (not just 'junk food'). Other foods which can lead to an increase in serotonin levels are foods high in vitamin B6 such as tuna, turkey, chicken, beef, bananas, nuts, and some fortified breakfast cereals. Taking a vitamin B6 supplement is also an easy and safe way to help PMS symptoms. Low magnesium levels can contribute to PMS symptoms so taking a magnesium supplement is also a safe way to help you feel better. Chocolate (especially dark) is also high in magnesium hence why you often crave this yummy treat. Other strategies to boost your mood include engaging in regular exercise and getting exposure to adequate sunlight.
Period pain occurs when the muscles of the uterus contract/tighten in response to the shedding of the lining of the uterus and is increased by the local actions of prostaglandins (pain causing chemicals). It is often experienced as a dull ache or heaviness in the lower abdomen and can sometimes radiate to the lower back or thighs. It can also be associated with nausea, vomiting, diarrhoea, headache, back pain and dizziness. Most women have experienced some kind of period pain at one time or another. Normal period pain should be self limiting and usually last only the first couple of days of your period and should respond to pain killers such as Panadol/Nurofen/Ponstan and/or taking the COCP. You should also be able to still go about your usual activities as normal. Should the pain not improve with the use of over the counter medications and it is interfering with usual activities you should see your GP. Your GP will take a thorough history and may order some investigations such as an ultrasound to work out what is going on and work out the next steps, which may include a referral to a Gynaecologist to help treat your pain.
For general enquiries, email us at firstname.lastname@example.com
Please note that while we are active on Facebook and Instagram all member enquiries do need to come through via email for us to guarantee that we will be able to help!
For all media, publicity or school talk enquiries please contact Catherine – email@example.com


text:
What to Look For in a Divorce Attorney
When you are beginning the divorce process, everything can seem convoluted and confusing. It can be overwhelming to decide on one divorce attorney over another in the sea of seemingly thousands of attorneys who are eager to take your case. How can you know which attorney will help you reach the divorce settlement you are looking for rather than spending your time and money with little to show for it? There is a lot to consider when you're looking to hire a divorce attorney, so we put together a checklist to help you through this process.
What Are His or Her Credentials?
Credentials are key for a successful divorce attorney. Does the attorney you're considering hiring have a history of misconduct, unprofessional or unethical behavior, or a record of losing cases and unsatisfied clients? Word-of-mouth references can give you some insight to an attorney's career, but the best information is the information you will find through speaking with each candidate individually. Do not be afraid to ask a prospective attorney about his or her professional history. Can he or she explain any past difficulties and how he or she overcame them? Without becoming too personal about previous clients, ask your prospective attorney about his or her strengths and weaknesses when advocating for clients and how he or she plans to minimize those weaknesses.
Professionalism is Key
Your attorney is providing a service, and like with any other occupation, good customer service is key to building a good relationship with clients. Ask yourself, does your prospective attorney return your phone calls and emails in a timely manner? After a meeting with him or her, do you feel like you are a valued client, or do you feel like you are just a number? These things are important and indicate the level of dedication an attorney will give to your case.
What Does He or She Charge?
Never allow money to become a taboo subject with your attorney. Before you hire a divorce attorney, ask him or her up-front for his or her rate per hour and a rough estimate of the total cost of your divorce. The attorney you choose should be equally forthcoming about his or her costs and try to help you save as much money as possible without cutting corners or sacrificing any part of your strategy.
Call Our Firm to Discuss Your Divorce
The team of DuPage County divorce attorneys at Kathryn L. Harry & Associates, P.C. has proudly served DuPage County since 1995. Our firm has a strong history of successful cases and will give your case the attention and dedication to detail it deserves. Call us at 630-472-9700 to learn more about the services we offer and how we can effectively work through your divorce with you.


text:
- Home
- Student Resources
- About
- Academics
- Research
- Giving
- News + Events
- Visit Now
- Apply Now
Because of the broad reach of our expertise, we partner with organizations in industry, academia and independent research institutions. We work together to produce cleaner, safer, more efficient domestic energy systems and process. Some of our sponsored research programs include these partners:
For more info. about our sponsors, contact Director David Bayless at 740.593.0264.