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Monthly Archives: August 2017
Expert Online dating services
Everyone knows which getting anyone to reveal the actual good and the bad along with — things that tend to be component as well as package associated with existence — can make existence even more satisfying as well as total, however whenever 1 views how the present economic system is actually placing stress upon individuals […]
With regard to Males — four Methods to Increase Your own Achievement Within Conference As well as Relationship Ladies
Lots of males I understand do not have the idea how to show which appealing unfamiliar person in to day. Men wish to know much more about how exactly to do this in addition to how you can fulfill as well as day ladies. With no great deal understanding as well as screening, it's a […]
Internet dating Ideas Absolutely no 1
Would you discover the manners associated with internet dating complicated? I understand Used to do and it is used quite a long time to obtain a understand about this thrilling brand new method of relationship, this is exactly why It is suggested attempting to utilize these types of easy internet dating recommendations to achieve success […]
Relationship Manners with regard to Males within the 21st Hundred years
Your day tend to be permanently eliminated whenever young women as well as ladies had been along with a chaperone as well as teenagers might request the daddy on her submit relationship, prior to he or she requested the woman's. This particular nevertheless doesn't imply that courtliness or even correct relationship ways tend to be […]
Relationship Guidelines — 3 Fast and simple Items to Make sure to Possess Relationship Achievement
Relationship is actually full of options close to each and every part. However before beginning planning the next day, listed here are 3 relationship guidelines you need to keep in mind. Relationship Guideline #1: Relationship is really a Online game!
Internet dating — Necessities Specialists Recommend Upon
A large number of individuals are obtaining collectively every year due to internet dating! But you, just a few are becoming the very best from these types of websites. All of us frequently run into individuals who question the reason why their own information aren't bringing in sufficient interest!
Top ten Relationship Data Everybody Ought to know
Whilst I'm a company believer within destiny, future, as well as karma, no person is actually prepared to rely upon "the stars" to find out their own long term. You might have asked yourself in order to your self, "What is actually my personal possibility of getting a partner?
In the event you Maintain Phoning Him or her In the event that He or she In no way Phone calls A person? Relationship Guidance For ladies
With regards to the person that you experienced, in the event you maintain phoning him or her in the event that he or she in no way phone calls a person? What is a female to complete when the guy she is associated with in no way accumulates the telephone and provide the woman's the […]
Web Relationship Ideas — The reason why Will i Possess Difficulty Conference Individuals?
Perform your pals question the reason why you do not have somebody? Have you been beginning to seem like these people have a pity party for you personally? Do you want to maintain the romantic relationship however possess difficulty conference other people?
Phone Relationship
Phone Relationship offers acquired recognition recently. This provides individuals a chance to learn more regarding their own day in front of you actual intro which as well without having walking from their property. Numerous Phone Online dating services permit you to fulfill open-minded or even like-minded grown ups anyplace, whether it is inside your nearby […]
Should you Actually need The Relationship Test, Perhaps Dont be Relationship
Queen. My personal sweetheart unsuccessful the relationship test. Must i get rid of him or her? The. If you are the kind which dislikes to become left, then you definitely ought to get rid of him or her prior to he or she discovers that you simply actually requested this particular query.
Youthful Bi as well as Lesbian On the internet Web Relationship Ideas
The web is a good moderate to consider bi as well as lesbian times. Along with globally ease of access in the hand ideas, these days the web is actually typically the most popular relationship moderate with regard to youthful bisexual as well as lesbian individuals.


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Email Dr. Victoria Galbraith CPsychol AFBPsS - HCPC Registered Psychologist
I'm a registered psychologist providing therapy (inc. CBT, EMDR), mindfulness & mental health workshops for adults & children in a warm welcoming environment. Recognised mental healthcare provider for major health insurance companies inc. BUPA/ AXA.
Please either enable it in your browser and try again, or return to the profile page for Victoria Galbraith and select a different method of contact.

subset: commoncrawl


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Bolingbroke Car Title Loans
Need to apply for a car title loan in Bolingbroke, GA? We can assist you by providing a resource of the best companies to work within Bolingbroke. We understand times can be tough and we are here to help!
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Apply Online or Call— (844) 770-7017
So if you're in the market for a car title loan that will suit any and all of your financial needs, be sure to call or click today so we can get your case started. We are always waiting by the phone, ready to take your call, so feel free to call us in Bolingbroke GA 31004 today!
Car Title Loans in Bolingbroke, Georgia
With a car title loan, you will be able to get an amount of money equal or less than the value of your current vehicle, in exchange for the title. You will typically have about a month to pay it off, and once you do, your car title will be returned to you, no questions asked. Using your car title as collateral for a loan is a great idea because it still allows you to drive and use your car until you pay the loan off, which would be impossible if you were doing a different type of loan.
Local Title Loan Companies
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More About Car Title Loans
Are you looking for where to borrow money today and pay on payday?
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No matter how much we try to budget our earnings for the month, there are times when we lack cash and end up being out of money days prior to our next paycheck. Sometimes, too, there can be monetary emergency situations where we have to spend on urgent liabilities which we have actually never expected.
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Painless Solution to Money Problems
Today, you can now find lending companies who can let you get a loan fast. This implies that you do not need to undergo a number of procedures and await days to obtain approval for the loan.
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If you own a vehicle, it can be easier for you to obtain a quick money loan. This is by obtaining a fast loan with car title loans.
Exactly what are car title loans and how does the application process in Bolingbroke work?
Learn more about Car Title loans and get an instant cash credit to solve your financial problem in just a few minutes.
Straightforward Process
Automobile Title Loans are short term loans where you, the borrower, use your auto or any automobile title as collateral for the quick money credit. It is among the most popular loaning alternatives in America today, especially to those who require urgent cash.
The debtor must have currently fully owned the car without any other installment payables. Typically, the loan lasts for only Thirty Days. If the debtor cannot pay off the loan within 1 Month, the financing company takes the ownership of the car and can offer it to compensate for the loan.
One downside of this type of loan, too, is that it uses a greater rate of interest. Nevertheless, if you are in an immediate financial requirement in Bolingbroke GA, then the services can be among the very best alternatives to go to.
Same Day Funding Available
Looking to for same day funding? Look no further as we can help!
We make getting car title loans in Bolingbroke, GA Easy! Use our site to find the best title loan company in your area. Bad credit is not an issue and the companies we recommend can work with almost anyone! Application approved is 90% so you are almost guaranteed a loan.


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Recycled fiber
OCC lines
- Bale handing and pulping
- Cleaning
- Screening
- Thickening and clarification
- Dispersion and refining
- Reject handling
- Automation for OCC lines
- Deinking Plants
- Pilot trials for stock preparation
- OCC lines
- Stock preparation
- Approach flow system
Board and paper machines
- New lines
- Rebuilds
- Approach flow system
- Headbox
- Forming
- Pressing
- Drying
- Process ventilation
- Sizing
- Coating
- Chemical systems
- Coating drying
- Calendering
- Reeling
Winders and roll handling
- Parent roll handling
- Winding
- Roll wrapping and handling
- Pilot trials
- Paper and board grades
- Sustainable performance
Services for board and paper
- Spare parts
Maintenance and shutdown services
- Maintenance services
- Shutdown management
- Maintenance services for automation
- Technical support for automation
- Roll maintenance
- Cybersecurity Services
- Outsourcing services
Production consumables
- Paper machine clothing
- Roll covers
- Doctoring products
- Coater blades
- Valmet Headbox Sheets
- Suction roll seals
- Sizer consumables
Slitter management
- Overview
- Safety
- Training
- Slitter services
- Quick checks
- Spare parts
- Process support and optimization
Process and automation upgrades
- Paper machine automation services
- Automation upgrades and roadmapping services
Process improvements
- Refining improvements
- Screening improvements
- Headbox improvements
- Former improvements
- Press improvements
- Dryer improvements
- Winder improvements
- Roll handling improvements
- Quality improvements
- Vacuum systems
- Tail threading
- Cleaning
- Industrial Internet solutions
Roll services
- Roll covers
- Roll maintenance
- Roll agreements
- Rolls
- iRoll
- Service agreements
- Automation services
- Valmet's way to serve
- Service Centers
- Test for technical bulletin
Automation for board and paper
- Analyzers and measurements
- Quality management
- Distributed control systems
- Machine controls
- Drive controls
- Information management
- Condition monitoring
- Board and paper
- Services for board and paper
- Production consumables
- Suction roll seals
Suction roll seals
Valmet's suction roll seals are marketed under the brand name Valmet Seal Strip Flex*. It is used as the standard seal material for all new suction rolls, and as a replacement for conventional seal strip materials in the case of older rolls.
Valmet Seal Strip Flex is a rubber-graphite based material that also includes some special components for such beneficial seal strip properties as flexibility, excellent wear resistance and low noise.
Valmet manufactures seal strip flex completely in-house, all the way from the mixing of rubber to vulcanization and machining. This facilitates continuous related research and product development.
Seal strip flex can be used on all paper, board and tissue machines and drying lines, and at all suction roll sealing positions.
- Pneumatically loaded axial seals
- Valmet Seal Strip Lock** constructions
- Spring-loaded end seals
- Seals originally made by other manufacturers
The properties of seal strip flex provide superior performance over traditional rubber-graphite seals.
- The formulation is substantially better in the areas of wet and dry wear. Customers have even doubled the life of seals with seal strip flex and thus significantly reduced their maintenance and roll change needs.
- The flexible material conforms to the shell surface better and faster, and the desired vacuum level is achieved quicker.
- The seal's superior handling characteristics reduce the risk of damage during handling and mounting.
- Traditional seal strips are delivered in long transport packages and freight costs can be very high. Seal strip flex can be coiled into small square boxes that are cheaper to ship.
Hundreds of customers all over the world are already using Valmet Seal Strip Flex in their suction rolls. Due to its modern and cost-effective manufacturing processes Valmet can also supply strips for entire machine lines or even mill sites. Contract customers can reduce their seal inventories based on Valmet's guaranteed timely delivery of all contract items.
The use of Valmet seals will reduce customers' procurement costs:
- Premium product with competitive pricing based on efficient manufacturing and large volumes
- Wear-resistant premium material with a long useful life
- Fast delivery of all standard Valmet seals and contract items through logistic centers in Europe, North America and the Asia-Pacific region
*earlier known as FlexSeal
**earlier known as LocSeal
Valmet Seal Strip Flex suction roll seal material
Valmet Seal Strip Flex is the brand name for Valmet's suction roll seals and used as a standard seal material in our new suction rolls and as a replacement of the conventional seal strip materials in existing rolls.


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Cubic | Edition: 20
Total Edition: 20.
Edition: 10 each size (2).
2 Artist Proofs.
Signed & Numbered.
Hahnemühle 308g 100% cotton archival rag.
Archival Giclée Print - Pigment Inks.
Our giclée prints have a 3cm white border for archival handling purposes.
National & international shipping for all prints.
100 cm Artwork - 106 cm paper size / Edition 10
60 cm Artwork - 66 cm paper size / Edition 10
Cubic uses tonal colour variations within the design and has been created with repeating lines forming squares that scale in size outwards. It can appeal to people with an interest in abstract work and/or geometric patterns. It's one of our original designer prints. Colour tone & tonal colour shades/tints are terms primarily used in art and design while not uncommon in photography. Tonal work includes a tonal value between the same colour compared to opposing, complementary colours. The detailed lines overlaid on the centre squares cut a right angle through the pattern of the print. The design involved a significant amount of line work. This design and some of our work is created with millimetres and points. Graphic tools are set to these units of measurement to achieve the desired result. When working with larger forms and more simplified designs an opposite approach is taken. Overall Cubic is a stylish, modern & highly-detailed geometric print.
Ⓡ Registered Design
Unframed / Signed & Numbered Archival Giclée Print.
Delivered in 16cm very large print tube.
Please allow 2-3 weeks delivery as our print work is made to order.


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In TalentLyft, users can leave notes on candidates. When leaving notes, you will have the option to tag other colleagues, and by doing so, they will receive a notification about the tag. Notes are used for communication between colleagues or to leave information, regarding the candidate's application, which is not visible in the application itself or in the evaluations made by you or your colleagues.
There are also other candidate activity options:
To leave a note, from the main Track window, click on the stage where the candidate is located.
From the list of candidates in that stage, click on the one you wish to leave a note on, click on their name.
When your candidate is selected, you will see their information in the main window, in the middle of the screen. Click the Activities tab, located near the top of the screen, and you will see a space to leave a note. To start writing, just click on the field where the Take a note message is located.
To tag other colleagues in a note, just write @ before their name and a list of available colleagues will open.
After leaving a note, you will be able to see it, even if you are looking at another application by the same candidate, the note will be visible in the activity feed.
You can also edit or delete notes that you previously left on a candidate.
It can be done through the activity feed.
NOTE: To see candidate activities from all applications made by the candidate, click on the Filter activity button and move the slider to All applications.


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Srila Sanatana Goswami
Sanatana Gosvami opened the storehouse of bhakti-rasa that is laced with renunciation, along with the associates of Radha-Krsna, like Lokanatha dasa Gosvami and Bhugarbha Gosvami. If one desires to relish the transcendental nectar of devotion, then Sanatana Gosvami should be eternally remembered.
Srila Sanatana Gosvami, who is the abode of divine qualities, manifested Sri Radha Madana-mohanajiu, the Lordships presiding over spiritual relationship in Vrndavana-dhama.
jayatāṁ suratau pangor
mama manda-mater gati
Caitanya-caritāmrta, Ādi 1.15
Glory to the all-merciful Radhã and Madana-mohana! I am lame and foolish, yet They are my Lord and Masters; Their lotus feet are everything to me.
All glories unto Madana-mohana, who is the predominating Deity of amorous pastimes. The Lord Madana-mohana, who bewilders Cupid himself, nourishes the devotees with divine love and gives qualification for entering the transcendental truth. A spiritually blind person cannot understand this tattva. Without Sanatana Gosvami's mercy, no one can enter the kingdom of established philosophical truths. Only a person who has relation with Madana-mohana can understand this tattva.
May Sanatana Gosvami bestow his mercy and manifest the sambandha-devata (the Deity of a transcendental relationship), and vişaya-vigraha (the object of the devotees' service) Sri Radha Madana-mohana in our hearts.
Vrndavana, the place of nectarean mellows, has Madana-mohana, who is the crest jewel of the enjoyers of rasa, as its crowning glory. Sanatana Gosvami manifested Him in Vrndavana by Mahaprabhu's desire. May we always remember Sanatana Gosvami.
…If anyone would come from Vraja, Mahaprabhu would ask them, "Where do Rupa and Sanatana live? How do they maintain themselves?" The returning devotee would describe Rupa and Sanatana Gosvami's renunciation. He would tell Mahaprabhu that they slept under a different tree every night and that they would beg for a few chickpeas and some buttermilk to maintain themselves.
They lived in Vraja while being greatly renounced. Mahaprabhu became very happy by their renunciation. If a sadhaka doesn't take shelter of Vraja's dust, then he will not be able to enter Vraja-dhama. Therefore, Mahaprabhu became very happy by the ideal renunciation of Rupa and Sanatana Gosvami. Mahaprabhu then spoke about the glories and specialties of Sanatana Gosvami to the devotees.
In Vraja, Sanatana Gosvami would go to everyone's homes and inquire about their well being. He would ask, "Are your children married? How are they? Is anyone unhealthy? Do you need anything?" He would ask about everyone's well being and share love and affection with everyone. By his instructions, he made everyone ready for bhajana.
Sanatana Gosvami would meet the Vrajavasis and he established a nitya-sambandha with Bhagavan for all of them. When he entered nitya-lila, all the Vrajavasis took him on their shoulders and did Govardhana parikrama. The Vrajavasis' shaved their heads on his disappearance day and celebrated Sanatana Gosvami's glories by doing kirtana. This occasion is known to everyone as Mudiya Puno.
On the day of guru-purņima (his disappearance day), the Vrajavasis gave Sanatana Gosvami samadhi near Madana-mohana, his worshipable deity. Until this day, everyone can have darsana of his samadhi along with his grantha-samadhi.
Sanatan Gosvami


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Hi there! I hope everyone had a great Christmas! I thought I'd make my last post of the year an award that the lovely Tom nominated me for 🙂 Thank you so much Tom! What is the Mystery Blogger Award? "An... Continue Reading →
'The Idiot' is about Selin, a young woman starting her first year at Harvard University. She finds herself drawn into new friendships, passionate conversations and complex relations while she struggles to come to terms with who she is, what she... Continue Reading →
Hi again! I'm back with another classic fiction review! This was one of my favourite books as a child, and I still have a much-loved copy, which I am sure I will continue to re-read. 'Ballet Shoes' is about three... Continue Reading →
Hi there, how are Christmas preparations going for everyone?! This is just a really quick post, as I realised I reached 800 followers the other day, and didn't post about it! I'm so excited to have reached this milestone- it's... Continue Reading →
Recently I went to the cinema to see the 1980s classic 'Heathers' with some friends. I didn't know anything about this film before I went to see it, and so I was definitely shocked by the plotline and the twists... Continue Reading →


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Key Messages
Alcohol use is a cause of cancer. Any level of alcohol consumption increases the risk of developing an alcohol-related cancer; the level of risk increases in line with the level of consumption.
Cancer Council Australia estimated that about 3,200 cases of cancer in Australia (or 2.8% of all cancers) in 2010 were attributable to alcohol consumption. There is strong evidence that alcohol use increases the risk of cancers of the mouth, pharynx, larynx, oesophagus, stomach, bowel, liver and breast.
Together, smoking and alcohol have a synergistic effect on cancer risk, meaning the combined effects of use are significantly greater than the sum of individual risks.
Alcohol use may contribute to weight (fat) gain, and greater body fatness is a convincing cause of cancers of the oesophagus, pancreas, gallbladder, stomach, bowel, endometrium, ovary, kidney, liver, breast (in post-menopausal women) and prostate (advanced).
Cancer Council recommends that to reduce their risk of cancer, people limit their consumption of alcohol. For individuals who choose to drink alcohol, Cancer Council recommends that they drink only within the National Health and Medical Research Council (NHMRC) guidelines for alcohol consumption.
See the full position statement:
Alcohol and Cancer Position Statement


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Secret Rule – The 7 Endless
Angela Di Vincenzo (vocals)
Andy Menario (guitar, keyboards)
Michele Raspanti (bass)
Nicola Corrente (drums)
Produced by: TBD
Engineered by: Matteo Ferrera
Mixed by: Christian Moos
Mastered by: Dan Swano
2 in stock
Secret Rule was formed in the beginning of 2014 with the intention to create a special sound with powerful rhythms and catchy melodies. During these five years, Secret Rule conquered their space in the metal scene.The band is fronted by the powerful and crystal clear vocals from Angela Di Vincenzo, masterminded by lead guitarist Andy Menario, with accurate bass playing by Michele Raspanti and the powerful drumming from Nicola Corrente.
Secret Rule's live shows offer a lot of energy and consist of a mix of heavy guitar riffs with electronic elements and incredible keyboard lines – a total impact between metal music and awesome melodies.
Three albums, "Transposed Emotions" (2015), "Machination" (2016) and "The key to the world" (2017), so far have been released. The group built a solid fan base, supported by their live activity and featured special guests like Aylin (Sirenia), Stefan Helleblad (Within Temptation), Henrik Klingenberg (Sonata Arctica), Timo Somers (Delain), Sander Zoer (Delain, Leah) and Henning Basse (Mayan, Firewind).
Secret Rule played a lot of shows all over the Europe, including headlining European tours, sharing the stage with great bands such as Delain, Beyond the Black, Xandria, Serenity, Kobra & the Lotus, Blaze Bayley, Visions of Atlantis and Cellar Darling and performing festivals including the Barcia Metal Fest and the Metal Fest Event – Femme.
Secret Rules' new, fourth album is called "The 7 Endless" and shows a progress in the band's sound. This time, all aspects were handled of by the band themselve. The concept was inspired by "The Endless", characters created by Neil Gaiman for the comic book "The Sandman".
Additional information
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stop hitting the snooze button on your life
Available NOW!
Helping women achieve the life of their dreams through mindset coaching and worldwide art retreats.
On March 6, 2015 I faced an oncoming car on the highway which changed everything.
That moment, when I realized I was sleeping through my life in misery and resentment, was my Wake The Fuck Up moment. I want you to have the same thing, minus the near death experience.
© 2018 Paula Mould all rights reserved


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Food allergies have been described as the plague of our times. In American-based acupuncture and herbal practices, it is not uncommon for the majority of patients with digestion and immune disorders to have food sensitivities. While gluten and lactose intolerance are the most common, there are several other key commonly allergic foods that can contribute to immune imbalance and digestion havoc.
This video is a segment from a featured webinar Andrew presented to a group of Practitioners.


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Hi! Just wanted to share with you guys what I got in my January Glambag! Hope you enjoy
A Makeup junkie♥
About Perks of a makeup junkie
Hi hi!! I'm a makeup junkie .!! Recently I created this blog to write about products I purchased and obviously tested. I'm not a makeup artist, I consider myself as a makeup addicted. I just pretend to share reviews. I'm not promoting any brand. Something that have worked for me might not work for you. Hope you enjoy reading!!
Derma-E re-launched their packaging design on September 2016. It will roll out through March 2017 to be in all stores. Derma- e is ...


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Announcements and Important Events
Hello Parents and Welcome to Wolves Athletics! Before participating in any practice or game, student-athletes must complete the documents required by the Boise School District and the Idaho High Sc
Click here for a letter from the Timberline Athletic Department. Thoughts during the "Stay at Home" order of April 2020
The Timberline Boys XC team had an outstanding day at the State Meet in Pocatello on Saturday, November 2nd. They tied Meridian with 84 points, but won the tiebreaker when our 6th runner edged o
Congratulations to Timberline's Ava Ranson who is one of two girls basketball players in the state of Idaho to be nominated for the McDonald's All American game. https://twitter.com/Mc
Becky Koessler has been re-hired as the new Head Varsity Tennis Coach at Timberline High School. She took a year off during the 2018-2019 season after serving as the Head Coach since 2014.
Girls Soccer placed 3rd at State with a 2-1 Victory over Mt. View.
In most years, this Girls XC team would have won a State Championship with the times posted, they just happened to race against a very good Boise High Team. Congratulations ladies on bring
Click here to read the Jacob Packwood Idaho Press Tribune Story
The Timberline Girls Tennis team repeated as the State Tennis Champions. Freshman, Avery Hopkey claimed the Girls Singles title & John Felin and Victoria Chiou won the Mixed Doubles St
If you would like to donate to Timberline Athletic Teams, please click on the following link. You can select the team you want to donate to and 100% of the donation will go directly to the t


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Butte Lake Area, Lassen National Park, California, USA
Posted by: budgettravel 3 years, 9 months ago
Cinder Cone, Lassen National Park, California
Cinder Cone hike was a very pleasant surprise. The 4 mile roundtrip hike starts with a fairly flat trail on black volcanic sand going under the shade of evergreens and passing by a 20 foot high wall of black lava rock known as the Fantastic Lava Beds.
Cinder Cone in the distance, Lassen NP, California
I had seen pictures of Cinder Cone from the bottom and was half-hearted about climbing the almost 800ft volcanic cone made of loose black rocks all the way to its summit. But after sitting in the car for almost five hours, I was ready for a good leg stretch. Toward the end of our 2 mile trail, there loomed the volcanic cone for us to conquer (for me, to scramble up slowly with many breaks).
On the outer rim to view Snag Lake in the distance, Cinder Cone, Lassen NP, CA
My older kids and husband decided to have a race to the top. My youngest and I slowly jabbed our feet into the loose rocks. I quickly learned that placing my feet into others' footsteps helped me hold my ground better than finding my own way. I also realized that my youngest son is better at making his way up this black cone than his mom is. I think I'm going to have to work out to keep up with these guys. It was very warm going up but the unfolding views kept me distracted on our climb up. In the distance was a snow-capped Lassen Peak and a blue lake juxtaposed against a very black field of lava.
View of Lassen Peak from Cinder Cone crater rim, Lassen NP, CA
Before I knew it, my dear husband was making his way back down to help me with my son. I graciously accepted, at which point he realized that I was the slow one. I eventually made my way up this cone with pictures being snapped as I "summitted", probably so I remember to work out more.
Colorful volcanic ashes called Painted Dunes, Lassen NP, California
I caught my breath to a full view of a snow-capped Lassen Peak and all its surrounding mountains. As I made my way around the crater rim, I noticed a view of another blue lake. Snag Lake was formed when this cone erupted 300 years ago and spewed a small sea of lava (Painted Dunes flow and Fantastic Lava Beds) to dam up the Creek that flowed from the other blue lake near Cinder Cone (Butte Lake). At the foot of the cone are colorful hills of red and orange volcanic ash known as the Painted Dunes. We had a nice picnic at Butte Lake afterwards, while watching kayakers and canoes row by. Looking at my pictures now, I realize again that sometimes pictures just don't do justice to what stands before you. Or I need a better photographer.
Trail into the middle of Cinder Cone - Lassen Peak peeking
in the background, Lassen NP, California
At the top of the cone were two trails encircling the two rims of Cinder Cone. The two rims were formed by two different eruptions. Another trail also goes down to the inside of the crater. All these trails are covered with black loose lava rocks called scoria. I went as far as the middle crater and let my husband push on to the gut of the crater with two of my boys. It's amazing what those boys can do when something interests them. I watched them from my spot at the middle crater rim taking in the view of a snow-capped mountain peaking over the crater rim and enjoying the view of beautiful yellow flowers that have taken root all over this stark landscape.
We arrived at Butte Lake at 10:30 am after going through a 6-mile unpaved gravel road. We did not have any trouble making it in with our sedan on this clear day. If possible, I would recommend arriving earlier. The "walk" up the cinder occurs towards the end of the 2 mile outbound hike and it does get hot going up that unshaded, energy-requiring portion. Trekking poles looked like it was helpful to those around us that had them. Parking was easy to find that Saturday morning.Butte Lake Campground is a short walk away from the beautiful blue Butte Lake. We could probably spend the day in this area between the lakes and the many hikes that start in this area.
Trails Map of Butte Lake area, Lassen NP, CA
Practical Information (as of July 2016):
Directions: Entrance to Butte Lake area from Hwy 44
Entrance fee: self serve entrance kiosk $20/car (for 7 days in Lassen NP) or free with Annual National Parks
Hike Distance: about 4 miles roundtrip, loose volcanic rock, unshaded up the cone
Features: Climb a cinder cone to its top, then climb down into its crater, Views of snow-capped Lassen Peak, Painted Hills, Fantastic Lava Beds and the two blue lakes it formed (Butte and Snag Lakes), walk in an active volcanic park
Amenities: flush restrooms, picnic tables, water fountains
Warning: The safety of these adventures are dependent on a variety of factors including but not limited to: terrain, weather, wildlife, hiker skill level, human error, and other foreseen and unforeseen circumstances. Although care has been taken to ensure the accuracy of the information provided at the time of publication, we do not assume any liability for the accuracy and completeness of the information provided. As such, we will not be held responsible for any harm, injury, and/or loss that may result. Your personal judgement on the safety of each adventure is required at all times. Please use your own discretion and be safe.
Subway Cave, Lassen National Park, California
Subway Cave is a lava tube - channels formed after a hot molten lava river flows through and drains, leaving a hollow surrounded by cooled, solidified lava rock. Subway Cave is a winding lava tube 1300 foot in length formed less than 20,000 years ago. In it, there are big room-like like structures with high ceilings and large open spaces. The cave floor was rough and uneven. The roof thickness varies from 8 feet to 24 feet. The height of the cave varies from 6 feet to 17 feet. Visibility was zero, it was complete darkness. As we walked in, we reminded ourselves that we were walking where red hot lava used to flow.
Subway Cave Lava Tube, Lassen NP, CA
We got to Subway Cave early (8am) so we were in the cave alone and it sure was dark. Luckily we had a lantern and a flashlight. Towards the end of the cave there was a 1 ½ foot volcanic feature on the ground that looked very much like a popped bubble of molten lava (cooled of course). The temperature in the cave is in the 40Fs so jackets are highly recommended. The parking lot was small but we did not have any trouble getting a spot when we arrived. It was a quick stop, so I imagine it would be fairly quick even if you had to wait for a spot to open up.
1 1/2 foot Lava Bubble at the end of Subway Cave, Lassen NP, CA
We went past many campgrounds in our travels in the Hat Creek area operated by Lassen National Forest. I researched them when I got home and learned that there are many available on a first come first serve basis, with varying levels of amenities at relatively low costs, ($0-$20/night) with discounts for Annual National Parks Pass holders. See website below if interested.
Practical Information (as of July 2016):
Directions: Subway is located near the town of Old Station, 1/4 mile north of the junction of Hwy 44 and 89, across from Cave Campground.
Hike: Less than a mile in distance, uneven ground, cool temperatures, very dark
Features: a short hike into a cold, dark lava cave, see different features of a lava cave from lava "bubbles" to huge great rooms, walk in an active volcanic park
Things to Bring: Jackets, good lightsource (we used an LED lantern and flashlight)
Amenities: pit toilet, water, picnic tables
Brochure: Subway Cave Information
Campgrounds in Hat Creek area: - Lassen National Forest Campgrounds
Warning: All listed adventures come with inherent risks. The information provided is based on personal experience which may or may not be typical. The safety of these adventures are dependent on a variety of factors including but not limited to: terrain, weather, wildlife, hiker skill level, human error, preparation and other foreseen and unforeseen circumstances. We do not assume any liability for the accuracy and completeness of the information provided. As such, we will not be held responsible for any harm, injury, and/or loss that may result. Your personal preparation and judgement on the safety of each adventure is required at all times. Please use your own discretion and always be safe.Share on Twitter Share on Facebook
- ← Kootenay National Park, British Columbia, Canada
- McArthur-Burney Memorial State Park, Burney, USA →
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Effective Testosterone Replacement
- Posted on: Feb 28 2019
If you watch one too many infomercials or believe the ads in the back of men's health magazines, you'd think testosterone replacement is as easy as simply taking a supplement.
Just like a gummy vitamin, right?
Wrong. Dealing with hormone replacement for men or women is a complex process. At Infinity Health & Wellness we analyze endocrine and metabolic functions before we even consider actual hormone replacement.
What does testosterone do in the body?
Everyone assumes testosterone is all about big muscles, sex drive, and male aggressiveness. Its role is much larger than that — testosterone largely dictates a man's behavior. Stress management, confidence, overcoming obstacles, and lots of basic functions of living are all dependent upon a person having a sufficient amount of testosterone.
What causes testosterone levels to drop?
Low testosterone levels can be due to many things, among them normal aging. Obesity, continued stress, and chronic illness also decrease testosterone. Testosterone replacement therapy can boost these levels, even while your physician and you are working on those other issues.
How do I know if I have low testosterone levels?
Testosterone is a vital hormone for men, affecting most of the functions throughout the entire body and the brain. These are common symptoms that you have low levels of testosterone:
- General fatigue
- Depression or changes in mood
- Loss of strength, muscle tone, and mass
- Erectile dysfunction
- Low libido
- Muscle aches
- Joint pain
Why should Infinity handle testosterone replacement?
This isn't just taking a capsule once a day. At Infinity Health & Wellness we have extensive experience with hormone replacement, both for men and women. Neuroendocrinology processes are very complex, and we take measure of these, and approach your body as a whole. This is the safe, and most effective, way to boost low testosterone. Call the team at Infinity Health & Wellness today, (480) 427-4305, and schedule an appointment for a consultation about low T.
Posted in: Testosterone Replacement Therapy


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A Case of a Nearly-Fatal Pulmonary Embolism in the Setting of Stasis from Extrinsic Venous Compression by a Groin Abscess
Meeting: Hospital Medicine 2016, March 6-9, San Diego, Calif.
Abstract number: 521
Categories: Adult, Clinical Vignettes Abstracts
Keywords: Critical Care, Diagnostic Reasoning, Skin and Soft Tissue Infections and Venous Thromboembolism
Case Presentation: A previously healthy and ambulatory 34-year-old diabetic man presented with left-sided scrotal and groin cellulitis and was admitted to the hospital for intravenous antibiotic therapy. He was placed on appropriate pharmacoprophylaxis for venous thromboembolic disease and was observed ambulating on the unit. Despite one week of appropriate antibiotic therapy, he continued to have fevers; he had no evidence of abscess or free air on serial pelvic imaging studies. On hospital day 8, an area of fluctuance was noted over the left groin, and a large abscess was drained at the bedside with resolution of his fevers.
On hospital day 9, the patient complained of acute dyspnea and lightheadedness while standing. He was anxious appearing, diaphoretic, and tachycardic, and his electrocardiogram demonstrated a new right bundle branch block. Several minutes later he became pulseless and he received advanced cardiac life support. Bedside echocardiography revealed right ventricular dilation. He received four cycles of cardiopulmonary resuscitation and two empiric doses of tissue plasminogen activator for suspected acute pulmonary embolism, which was confirmed by CT pulmonary angiography after return of spontaneous circulation. He remained hemodynamically unstable and underwent emergent pulmonary embolectomy with retrieval of a large clot from the main pulmonary artery. He ultimately recovered and was discharged with excellent neurologic and functional status. The patient and his family reported no known history of hypercoagulability or previous venous thromboembolic disease.
Discussion: This case illustrates an atypical presentation of venous thromboembolic disease, a disease commonly encountered by hospitalists. Despite standard prophylactic therapy and excellent baseline functional status, this ambulatory patient suffered a nearly fatal pulmonary embolus soon after drainage of a large groin abscess in the absence of other major risk factors. The close temporal relationship between drainage of this patient's large abscess and his massive pulmonary embolus suggests that the abscess may have placed him at risk for deep venous thrombosis through venous stasis distal to the abscess site. Though not commonly considered a risk factor for venous thromboembolic disease, extrinsic compression of the iliofemoral venous system has previously been described as a risk factor for deep venous thrombosis in case reports. Importantly, this patient's abscess was not visualized on serial imaging studies, which made it difficult to discern its anatomic location in proximity to the vasculature. It is unclear whether more extensive imaging (such as Doppler studies) of the lower extremity would have identified a deep venous thrombosis prior to the patient's massive pulmonary embolus.
Conclusions: Even in patients considered low-risk for venous thromboembolic disease, it is important to consider local venous compression by a mass or fluid collection as a potential risk factor for incident deep venous thrombosis and pulmonary embolism, particularly prior to performing a procedure that may decompress adjacent venous structures. In patients scheduled for manipulation of such pelvic lesions, it is important to maintain a high index of suspicion for occult venous thromboembolism.
To cite this abstract:Goodman ER. A Case of a Nearly-Fatal Pulmonary Embolism in the Setting of Stasis from Extrinsic Venous Compression by a Groin Abscess. Abstract published at Hospital Medicine 2016, March 6-9, San Diego, Calif. Abstract 521. Journal of Hospital Medicine. 2016; 11 (suppl 1). https://www.shmabstracts.com/abstract/a-case-of-a-nearly-fatal-pulmonary-embolism-in-the-setting-of-stasis-from-extrinsic-venous-compression-by-a-groin-abscess/. Accessed April 8, 2020.
« Back to Hospital Medicine 2016, March 6-9, San Diego, Calif.


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Scott Olmstead | the Internet Bird Collection
Scott Olmstead
Tucson, Arizona, USA
Scott has been interested in birds and wildlife for as long as he can remember but he did not "get serious" about birding until about the age of 20, when he was studying at the University of Richmond in Virginia. After finishing a BA in Latin American Studies and Spanish in 2003 he took his first trip to the Neotropics, spending three months in Costa Rica, and becoming almost immediately hooked on Neotropical birds.
A few years and a couple of trips later, Scott began his professional guiding career in 2006 as a naturalist guide at Rio Tigre Lodge in Costa Rica, and a short time later began leading tours for Tropical Birding.
He also spent two months in the volunteer guide program at Cristalino Jungle Lodge, in the Brazilian Amazon. After becoming a full-time tour leader, Scott became an avid digiscoper and in 2007 he began taking videos through his scope as well. Most of his videos and photos in the Internet Bird Collection are the product of a Swarovski digiscoping setup with an ATS 65 HD telescope, 20-60x zoom eyepiece, and a Swarovski DCA zoom. Cameras have included a Samsung Digimax V70, Canon Powershot A590 IS, and Canon Powershot S95.
Scott now resides in Tucson, Arizona, where he works as a high school teacher. He continues to explore the Neotropics on his vacation time!
View a list of all the families with records
View a list of all the species with records
Start photo slideshow
Photo gallery
Videos, photographs and sound recordings by Scott Olmstead
A bird perched in the understory of varzea forest at dusk, illuminated by a spotlight.
Two birds perched together in the canopy.
A single bird foraging in a palm as it moved with a mixed flock.
A male perched in the canopy.
A bird taking a bath
A rufous morph bird singing from a perch at dusk, illuminated by spotlight


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I am of the mindset that a weekly power ranking fails to accurately reflect the MLB's rankings. It's useful to demonstrate weekly trends but fails to effectively stratify a team against its peers in any meaningful way. Teams get hot, or play poor competition and go on streaks similar to what the Rays did earlier in the year when they began closing ground on the division-leading Red Sox. Week-to-week teams can rise or fall significantly, and while it makes an interesting read, the weekly rankings don't mean much. A periodic ranking over quarters of the season paints a more complete picture of what's happening, and with this in mind, I set out to stratify the league through the first ~60 games.
I am stratifying teams based off of a new system that I've created that focuses on statistical analysis rather than simply a team's win-loss record. This counters the popular argument that 'you are your record,' but this is a Power Rankings, not a simple breakdown of standings and a team's performance/trend over their last 10 games. The purpose of this approach to stratification is to determine how talented a team truly is. Some teams may be playing well, but due to strength of schedule, or catching a streaking team, they may be underperforming their actual ability. Similarly, a bad team may be overperforming. To say that a team's record has a spurious relationship with their talent is foolish, but I don't think it tells the entire story. I predict that the weighted variables that I will be presenting in these rankings will correlate strongly with a team's record.
I am heavily stealing the propositions made by Eric Walker and Bill James, the fathers of sabermetrics to contribute to my narrative and give context to my weighted categories. I choose five variables to assist in creating my power rankings. Surprisingly, or not, runs scored, runs against, and wins are not included in the calculation. Instead, I chose variables that when combined tell a story about the team. Earned Run Average (ERA), Batting Average (BA), Fielding Percentage (FP), On-base Plus Slugging (OPS), and Walks and Hits Per Inning Pitched (WHIP). When combined, these statistics offer a holistic measurement of team performance.
Now, anyone that is familiar with statistics understands right away that some of my independent variables influence others, which may be the first flaw in my argument. But, each category plays its own role in the narrative, and thus must be included because they still measure different events in the game. Without running a regression analysis, it's impossible to determine which of these variables has the most impact (coefficient) on our dependent variable (which is performance – wins/losses) and which are actually statistically significant. Fortunately, others that have come before me have done most of the legwork. Enter Eric Walker, Bill James, and others (a good article by Adam Houser argues similar points and can be found here: https://www.iwu.edu/economics/PPE13/houser.pdf).
OPS may be the most important offensive stat in modern baseball. As Walker and James put it (and House agrees), the best way to generate offense is through the ability of a hitter to not get out. Getting on base is the BEST way to do this. The image of Billy Beane and Sandy Alderson in Oakland yelling at old scouts and telling their minor league managers to ensure their players are drawing walks is visceral to this point. The heralded stat of batting average is important because getting a hit leads to having a runner on base, but it only contributes so much as to add extra bases to a players ability to already get on base (measured in the OPS/OBP) for the purposes of this article. OPS contributes another thing if you're getting on base. Walker also stated that the next most important statistic is slugging percentage, which is also measured by OPS. To advance and drive in runners, putting the ball in play is absolutely necessary. The batter doesn't need to be safe at first to generate runs or advance runners into scoring position. These are not novel concepts to anyone who has read his works, or Moneyball, but they are important to the new formula, and as such OPS becomes the most important measurable offensive statistic for the purposes of this new rankings metric. It will thus be weighted more heavily than the other offensive statistic (BA), which is self-explanatory.
Fielding percentage is often overlooked. Defensive runs saved has become a popular metric to measure individual players, particularly when valuing fourth outfielders, but it is not significant enough to warrant a lion's share of this metric. Most teams deviate by less than .01%, and while ensuring that teams are converting the putouts that they should be making, it is weighted less than other categories even though it is the lone metric that measures a team's fielding efficiency.
WHIP was found by Houser to be the most effective measure of pitching/defense. I similarly find it the most important metric to measure a pitcher, but ERA offers a more holistic team rating. You might be asking, why have WHIP if you have ERA? Both measure the talent of a pitcher against a batter, but an ERA also measures the team defense and coaching strategies, whereas WHIP primarily measures the battle between a pitcher and the batter. This may be up for debate and could be argued as my second flaw in the measure, but I'll try to explain my reasoning. An earned run could be scored by a team forfeiting a run with a runner on second and third with one out, and taking the out at first on a ground ball as opposed to challenging the run at home. This is a defensive strategy decision, and not necessarily a product of the pitcher vs. batter. Similarly, a manager's decision to bring in a certain pitcher to face a batter (ie lefty specialist, deciding to pull a pitcher prematurely, or leaving one in for too long). The resulting hits/walks/runs would then be on the manager, a metric which we, unfortunately, do not measure in a coherent data set. In the absence of this, we lump defensive decisions, strategy, and managerial choices together with the pitcher vs. batter duel as part of the narrative for ERA, whereas fielding percentage measures the team's ability to not commit errors that lead to unearned runs.
WHIP, our last metric, previously discussed as the most important defensive statistic by Houser, measures the average number of Walks and Hits Per Inning Pitched that a team's pitchers give up. This is critically important because it is essentially the defensive counter metric to OPS. It is the ability of a defense and pitcher to prevent runners from getting on base. As such, it will be weighted heavily in this equation. Again, having both ERA and WHIP may be counter-intuitive, but teams are being stratified against one another equally, but teams are being stratified equally and the two metrics as we have discussed measure different events. So it shouldn't prevent the end result from being accurate.
Weighted Percents:
Unfortunately, without a regression offering the statistical significance and coefficient, I need to use my narrative to determine the weights. After a few conversations with people telling them my idea (some of which liked the idea as a tool for projecting a teams success, others subscribe to the win-loss being the end all be all) I think I've come to a balance. I wanted to have offensive and defensive metrics weighted equally for the sake of the overall rankings, so below you will find my weighted breakdown of each category.
Data Set: Accurate as of 6/1/2018
Google Docs view for those that cannot see the data set: https://docs.google.com/spreadsheets/d/1KKwtf9tOEnfpzuGlglTg_GbCALtcsYgCzWhQ5KX1MVU/edit?usp=sharing
Results – Power Rankings:
Using the weighted averages and the data set above, I created a composite score that averages the rankings of each team. The team with the lowest score rounded to the nearest hundredth will be ranked highest. Example: Houston's ranked a 4.3 based on my metric, and as such are ranked first. To the right of their ranking, I put their current record as a way to determine how well the metric is correlating with their record, and whether or not teams are overperforming or underperforming (based on the metric). Below are the results.
- Houston – 4.3 (36-22)
- Boston – 4.35 (39-18)
- Chicago Cubs – 6.8 (30-23)
- New York Yankees – 8.15 (36-17)
- Washington – 8.2 (32-24)
- Cleveland – 8.25 (30-25)
- Tampa Bay – 8.5 (28-27)
- Atlanta – 8.95 (34-23)
- Seattle – 9.15 (34-22)
- LA Angels – 10.45 (30-27)
- Pittsburgh – 10.65 (29-27)
- Milwaukee – 11.45 (36-21)
- Detroit – 13.9 (27-30)
- Philadelphia – 15.35 (31-23)
- Arizona – 15.55 (28-27)
- St. Louis – 15.9 (30-24)
- LA Dodgers – 15.95 (26-30)
- Colorado – 16.05 (30-26)
- Oakland – 16.4 (29-28)
- San Francisco – 16.95 (26-30)
- NY Mets – 18.15 (27-27)
- Minnesota – 20.5 (22-30)
- Kansas City – 20.5 (20-36)
- San Diego – 22 (25-33)
- Chicago Sox – 22.1 (16-37)
- Cincinnati – 22.55 (20-37)
- Toronto – 22.6 (25-32)
- Miami – 24.65 (20-36)
- Texas Rangers – 24.85 (24-35)
- Baltimore – 26.05 (17-40)
- The Rankings System seems to correlate well with team performance.
- Including both ERA and WHIP was justified based on variations seen in Cleveland, Colorado, Tampa Bay, Atlanta, NY Yankees, St. Louis. These illustrate the value of having both metrics, but as expected, most WHIP statistics strongly correlate with ERA.
- Tampa Bay Rays are underperforming according to the Rankings System.
- LA Dodgers are underperforming according to the Rankings System.
The Way Forward:
- The next step for this system is to run regressions to more accurately weigh each category and determine if any other statistics should replace or be included in this stratification methodology.
- Take this stratification methodology and build on it to project teams likely overall records and success in the future.
Shoutout to the Mercer University Weighted Average Grade Calculator.


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So I am parsing some rather lengthy word documents into usable web formatting and rather than continuing to do them by hand, I have opted to use the command line to leverage a bit more efficient power.? However, there is a learning curve price to pay up front, but I am confident it will more than pay itself back later on.
Currently I am trying to get a better grasp of the sed command, sed stands for Stream EDitor.? It is possible that another kind of script using regex might be a better solution to this problem, but I picked up the "sed hammer" now every problem I see is going to look like a "sed nail".? This is by choice to force me to become better versed with this tool before moving on to another.
My current problem requires reading multiple lines at once and then adding appropriate tags based on what is read in if a matching pattern is found.? Sed is not the best candidate for this as it typically will just read one line at a time.? However, with some specific commands it can get the job done, and do a fine job of it as well.
I am currently reading through a great sed "manual" at http://www.grymoire.com/Unix/Sed.html that covers all the details I need and I will highlight some of the more pertinent items as I come across them.
Since I will be performing several sed commands on the same document I should use the -e command described from the excerpt below:
Multiple commands with -e command
One method of combining multiple commands is to use a -e before each command:
sed -e 's/a/A/' -e 's/b/B/' <old >new
A "-e" isn't needed in the earlier examples because sed knows that there must always be one command. If you give sed one argument, it must be a command, and sed will edit the data read from standard input.
The long argument version is
sed --expression='s/a/A/' --expression='s/b/B/' <old >new
Since I want to mimic grep's behavior in some instances I will need to use the -n flag as detailed below:
sed -n: no printing
The "-n" option will not print anything unless an explicit request to print is found. I mentioned the "/p" flag to the substitute command as one way to turn printing back on. Let me clarify this. The command
sed 's/PATTERN/&/p' file
acts like the cat program if PATTERN is not in the file: e.g. nothing is changed. If PATTERN is in the file, then each line that has this is printed twice. Add the "-n" option and the example acts like grep:
sed -n 's/PATTERN/&/p' file
Nothing is printed, except those lines with PATTERN included.
The long argument of the -n command is either
sed --quiet 's/PATTERN/&/p' file
sed --silent 's/PATTERN/&/p' file
Also note:
Using 'sed -n /pattern/p' to duplicate the function of grep
If you want to duplicate the functionality of grep, combine the -n (noprint) option with the /p print flag:
sed -n '/PATTERN/p' file
Sed can act like grep by combining the print operator to function on all lines that match a regular expression:
sed -n '/match/ p'
which is the same as:
grep match
Reversing the restriction with !
Sometimes you need to perform an action on every line except those that match a regular expression, or those outside of a range of addresses. The "!" character, which often means not in UNIX utilities, inverts the address restriction. You remember that
sed -n '/match/ p'
acts like the grep command. The "-v" option to grep prints all lines that don't contain the pattern. Sed can do this with
sed -n '/match/ !p' </tmp/b
Because I will be using multiple sed commands there are some available options to make this happen:
sed -f scriptname
If you have a large number of sed commands, you can put them into a file and use
sed -f sedscript <old >new
where sedscript could look like this:
# sed comment - This script changes lower case vowels to upper case s/a/A/g s/e/E/g s/i/I/g s/o/O/g s/u/U/g
When there are several commands in one file, each command must be on a separate line.
The long argument version is
sed --file=sedscript <old >new
Also see here
sed in shell scripts
If you have many commands and they won't fit neatly on one line, you can break up the line using a backslash:
sed -e 's/a/A/g' -e 's/e/E/g' -e 's/i/I/g' -e 's/o/O/g' -e 's/u/U/g' <old >new
Because I may want to combine multiple files later to output a single file I am including:
Reading in a file with the 'r' command
There is also a command for reading files. The command
sed '$r end' <in>out
will append the file "end" at the end of the file (address "$)." The following will insert a file after the line with the word "INCLUDE:"
sed '/INCLUDE/ r file' <in >out
You can use the curly braces to delete the line having the "INCLUDE" command on it:
#!/bin/sh sed '/INCLUDE/ { r file d }'
An important detail about the delete ('d') command:
The other subtlety is the "d" command deletes the current data in the pattern space. Once all of the data is deleted, it does make sense that no other action will be attempted. Therefore a "d" command executed in a curly brace also aborts all further actions. As an example, the substitute command below is never executed:
Because I want to insert tags before and after a matched pattern it might be convenient to use:
Append a line with 'a'
The "a" command appends a line after the range or pattern. This example will add a line after every line with "WORD:"
#!/bin/sh sed ' /WORD/ a Add this line after every line with WORD '
You could eliminate two lines in the shell script if you wish:
#!/bin/sh sed '/WORD/ a Add this line after every line with WORD'
I prefer the first form because it's easier to add a new command by adding a new line and because the intent is clearer. There must not be a space after the "".
Insert a line with 'i'
You can insert a new line before the pattern with the "i" command:
#!/bin/sh sed ' /WORD/ i Add this line before every line with WORD '
Adding more than one line
All three commands will allow you to add more than one line. Just end each line with a ":"
#!/bin/sh sed ' /WORD/ a Add this line This line And this line '
Debugging Tips:
Displaying control characters with a l
The "l" command prints the current pattern space. It is therefore useful in debugging sed scripts. It also converts unprintable characters into printing characters by outputting the value in octal preceded by a "" character. I found it useful to print out the current pattern space, while probing the subtleties of sed.


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Hotel Lois Veracruz
- Free WiFi and free parking
- Collect nights
Hotel Lois Veracruzfrom A$52
- Standard Double Room
- Standard Room
- Luxury Room, Partial Ocean View
- Luxury Double Room, Partial Ocean View
- Master Luxury
More great choices
What's around Hotel Lois Veracruz
- Heart of Boca del Rio
- Veracruz Aquarium - 30 min walk
- University of Veracruz - 16 min walk
- Plaza Mocambo Veracruz - 18 min walk
- UNIMEX Mexican University Veracruz - 30 min walk
- Veracruz Wax Museum - 31 min walk
- Parque Recreativo Cri-Cri - 31 min walk
- Benito Juarez Auditorium - 32 min walk
Getting around
- Veracruz, Veracruz (VER-General Heriberto Jara Intl.) - 13 min drive
- Veracruz Central Station - 6 min drive
At a glance
Key facts
Hotel size
- This hotel has 120 rooms
- This hotel is arranged over 8 floors
- Check-in time 3:00 PM-midnight
- Check-out time is 1 PM
Required at check-in
- Credit card, debit card, or cash deposit required for incidental charges
- Government-issued photo ID required
- Minimum check-in age is 18
Travelling with others
- Babysitting/childcare *
- No pets or service animals allowed
- Free WiFi and wired Internet access in public areas
- Free WiFi and wired Internet access in rooms
- Free valet parking
Payment types at the property
In the hotel
- Supervised childcare/activities (surcharge)
- Buffet breakfast daily (surcharge)
- Restaurant
- Bar/lounge
- Coffee shop/café
- Room service (during limited hours)
- Beach towels
- Outdoor pool 1
- Pool sunloungers
- Free use of nearby fitness centre
- Sauna
- Ecotours nearby
- Golfing nearby
- Scuba diving nearby
- Snorkelling nearby
- Pool umbrellas
- Business centre
- Meeting rooms
- Conference space size (feet) - 65
- Conference space size (meters) - 6
- Computer station
- 24-hour front desk
- Tours/ticket assistance
- Dry cleaning/laundry service
- Laundry facilities
- Hair salon
- Luggage storage
- Porter
- Lift
- Safe-deposit box at front desk
- Designated smoking areas
- Rooftop terrace
- In-room accessibility
- Wheelchair-accessible parking
- Wheelchair-accessible van parking
- Valet for wheelchair-equipped vehicle
- Wheelchair-accessible registration desk
- Wheelchair-accessible meeting spaces/business centre
- Wheelchair-accessible on-site restaurant
- Wheelchair-accessible lounge
- Lever door handles
- English
- Spanish
In the room
- Air conditioning
- Iron/ironing board (on request)
- Down comforter
- Premium bedding
- Rainfall showerhead
- Shower only
- Free toiletries
- Desk
- Free WiFi
- Free local calls
- Daily housekeeping
- In-room safe
- Connecting/adjoining rooms available
Recommended hotels
Hotel Lois Veracruz's small print
Also known as
- Hotel Lois Veracruz
- Hotel Lois Veracruz Boca del Rio
- Hotel Lois Veracruz Hotel Boca del Rio
- Hotel Lois
- Lois Veracruz
- Lois Hotel Veracruz
- Hotel Lois Veracruz/Boca Del Rio, Mexico
- Lois Veracruz
- Hotel Lois Veracruz/Boca Del Rio, Mexico
- Lois Hotel Veracruz
- Hotel Lois Veracruz Hotel
The property has connecting/adjoining rooms, which are subject to availability and can be requested by contacting the property using the number on the booking confirmation.
The name on the credit card used at check-in to pay for incidentals must be the primary name on the guestroom reservation.
Optional extras
Rollaway beds are available for MXN 250 per night
Buffet breakfast is offered for an extra charge of MXN 160 for adults and MXN 90 for children (approximately)
Cribs/Infant beds are available for MXN 250 per night
Babysitting/childcare is available for an extra charge
Dial-up Internet access is available in guestrooms for an extra charge
We have included all charges provided to us by this property. However, charges can vary, for example, based on length of stay or the unit you book.
Recent reviews
Good 7.4 From 320 reviews
A great property in the middle of everything.
Great experience little nice hotel
There was no hot water... Two days... I reported it the first morning, nothing. Try waking up at 5:30 am to no hour water 😡 They said to leave the water running 5-10 mins... Not true two people showered with no hot water
Good people's cleans cleans roon and confront the housekeeping was nice everything was inplace nathing lost..food restaurant here..my weitress Raul
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Ages: Boys & Girls U14 - College Only
Cost: $100 pre pay or $10 per session walkup
Location: Community Fields
Time: 6-7pm
Keep your soccer skills sharp all summer long with twice weekly sessions with our professional staff.
You can sign up for all ten sessions or simply pay $10 for each session your player attends.
Receive OVER 1000 TOUCHES each session with this intense program designed to elevate your player's foot skills!!! Cone exercises, beast mode, turning, moves, footability and much much more.
No scrimmages, no small sided games….. just Extreme Technical work to prepare the player for the highest demands of the game.
|Day of the Week
|Session Dates
|6/8, 6/15, 6/22, 6/29, 7/6, 7/13
|6/10, 6/17, 6/24, 7/1, 7/8, 7/15


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The tragic death and magnificent funeral of Feargus O'Connor
Feargus O'Connor had a powerful presence. Standing 6ft tall in an era when the average man was less than 5ftRead more
Feargus O'Connor had a powerful presence. Standing 6ft tall in an era when the average man was less than 5ftRead more
Thomas Slingsby Duncombe was the best and most reliable advocate that the Chartist cause had in Parliament. In a longRead more
Henry Clubb was a Chartist, vegetarian, utopian and politician. This is his life story. Henry Clubb's claim to fame inRead more
William Henry Chadwick was arrested for his Chartist activities in 1848 but lived on into the 20th century. This isRead more
First translator of the Communist Manifesto. Few knew her identity at the time, and fewer still remembered her in theRead more
Samuel Carter was elected twice as the Chartist MP for Tavistock. But his brief political career was ended by claimsRead more
Major Bartlomiej Beniowski is a shadowy figure in the history of Chartism. But new research sheds light on the emigreRead more
Joiner and carpenter from Hull who played a central role as a backroom organiser and administrator in the Chartist movement.Read more
Mary Ann Walker was a Chartist lecturer who briefly became a media sensation. This is her story. In an eraRead more
Susanna Inge came to fame as secretary of the City of London Female Chartist Association, but this was just oneRead more


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While marijuana laws have become lax in recent years, a Marijuana DUI can still get you in a lot of trouble.
The often tragic consequences and harsh legal penalties for driving under the influence of alcohol are well publicized. What many people don't realize is that it is also illegal and punishable to drive under the influence of marijuana (or a combination of alcohol, marijuana, or other drugs). This is true even if the drugs are legally prescribed by a doctor.
Laws defining what it means to be "under the influence" of alcohol are wee defined - .08 or greater. But what about marijua


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Extensive Maid Services
We provide extensive maid & general home and professional cleaning to your property and/or facilities. Flexible cleaning schedules available; Customized to fit your time table. At Reliable Cleaning Services, We DO NOT cut corners or rush through the cleaning processes!
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The second edition of this very useful reference book is cordially welcomed by the many admirers who were familiar with the first edition published in 1934. The author remarks that since 1934 many remarkable advances as well as many vital changes have been made in drug therapy which are of paramount importance to the medical profession.
Accurate and concise information is presented concerning all the popular non-pharmacopeial preparations including biologicals, allergens, potent drugs and endocrine products with the name of the manufacturer, brief description, action and uses, how supplied, dosage and administration.
The material is satisfactorily arranged, the reference is
Modern Drug Encyclopedia and Therapeutic Guide. Second Edition.. Ann Intern Med. 1942;17:1033. doi: https://doi.org/10.7326/0003-4819-17-6-1033_2
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Published: Ann Intern Med. 1942;17(6):1033.
Copyright © 2020 American College of Physicians. All Rights Reserved.
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Live near one of Calgary's magnificent parks by exploring homes for sale in North Glenmore Park, Calgary! This page provides the latest North Glenmore Park real estate listings.
The Grass is Always Greener at North Glenmore
North Glenmore Park is a residential community in the southwest quadrant of Calgary. The neighborhood is bounded by a variety of green spaces such as the Glenmore Athletic Park, Earl Grey Golf Club, Lakeview Golf Course, and the Crowchild Trail.
Apart from parks, North Glenmore includes a wide range of amenities for residents to enjoy. The North Glenmore Park Community Association is a social hub—often hosting events to bring people together. Residents can also enjoy exploring one of the many independent local cafes and bakeries in the area.
Discover Homes for Sale in North Glenmore Park, Calgary!
Explore all currently available North Glenmore Park homes for sale using the interactive search tool below. Equipped with a variety of filters, the map tool is an excellent way to customize your property search! To make the most out of your search, simply use the filters to narrow your results based on home type, price, style, and more. Rest assured, the grass is never greener on the other side once you call North Glenmore Park home!
For more information on homes for sale in North Glenmore Park, Calgary, call Renata Reid today!
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Grain prices were under pressure in August as ongoing trade concerns continued to rattle confidence in the commodity markets. U.S. crop export prices hit their lowest levels in more than six years, as uncertainty from the trade war with China mounts.
A bearish August WASDE report also indicated that U.S. soybean stocks were on the rise, and record U.S. production is on tap. The ProFarmer Crop Tour also indicated that U.S. corn yields are potentially set to hit new records, while confirming a lot of suspicions about the size of the American soybean crop.
The biggest news in August was the decision by the Trump administration to compensate farmers for their lost income from the trade war with China and other nations. There is roughly $6.2 billion planned for dispersal among farmers. Roughly $3.6 billion has been earmarked for soybean farmers.
Here is the breakdown of payments to farmers.
• Wheat: 14 cents per bushel on 50% of 2018 production
• Sorghum: 86¢/bu on 50% of 2018 production
• Soybeans: $1.65/bu on 50% of 2018 production
• Corn: 1¢/bu on 50% of 2018 production
• Cotton: 6¢/lbs on 50% of 2018 production
• Dairy: 12¢/CWT on 50% of MPP production
• Pork: $8 per head on Aug. 1 for 50% of the herd
Keep in mind that the USDA might not be done with payments. The Trump administration has said that these cash payments could double. However, this decision will depend on whether the U.S. makes progress on trade through the end of the year.
That being said, soybean prices are down by about 11% from this time last year. Review all of the changes to grain prices in August 2018 for the 12 different crops that we cover for our GrainCents readers here:
Canadian Wheat, Canola Production Declines
Wheat prices in August were impacted by falling Canadian production, lower global stocks, and increasing pressure on European and Russian output and exports.
But we really want to hone in on Canadian production changes thanks to dry weather and shifting farmer expectations.
Statistics Canada said that spring wheat production would decline about 3% year-over-year, despite acreage increasing 9% from 2017's area.
The agency said that Canadian canola production will come in at 19.2 MMT, down 10% from the 21.4 MMT we saw last year. Although falling canola production is a bullish factor for the crop, the price of canola was under pressure all month due to proximity to the struggling U.S. soybean market.
StatsCan's production numbers also came in below expectations for peas, lentils, oats, and durum as well.
Specifically, the agency said that lentils production will fall by 15% year-over-year.
The agency put Canadian peas production 12% lower, while pencilling in an 11% decline in Canadian oats production.
StatsCan says that Canadian barley production will increase by 1.2%, while Canadian durum production will only climb 1% year-over-year, despite seeded acres jumping 19%!
NAFTA Pressures Grain Prices
During the final week of August, the United States and Mexico reached a bilateral deal on trade. Mexico made a series of concessions in the automotive sector to get a deal in place. U.S. farmers are hoping that the deal will help bolster corn exports. However, as we've noted in the past, Mexico had already begun diversifying its supply of corn from Brazil over the last year.
The question moving forward is whether Canada will join the new pact to save NAFTA or if the Trump administration will shut out its long-time trade partner. Last week, a leak from the White House indicated that Trump was not willing to make any concessions on a deal between the countries. Trump has effectively said that Canada can "take it or leave it."
Failure to get a deal done will likely put on canola, spring wheat, oats, and other crops in the Canadian Prairies.
What's Happening at FarmLead?
FarmLead provides a wealth of cutting-edge tools to help farmers maximize their grain marketing and get more money for their grain.
• Check out Grain Marketing University to discover how to connect your farm's production to your profits.
• GrainTests.com is a simple tool to proactively order, pay, and receive quality assessments done on your grain from hundreds of independent labs across North America.
• We also encourage you to explore all your options for cash grain trade on the FarmLead Marketplace: Post your own offer – be it negotiable, a firm target price, or a no-price offer – and let our network of more than 10,000 farmers and credit-verified buyers come to you!
• Finally, to be more on top of the what's affecting grain prices, join us for your free trial at GrainCents.


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Jim Lorentz, born in Waterloo, Ontario, is someone with whom every hockey fan in Western New York should be familiar. He spent his last six NHL seasons wearing No. 8 with the Buffalo Sabres back in the early to middle 1970s, enjoying his best seasons as a player. In 1974-75, he scored 70 points as the Sabres made it to the Stanley Cup finals against Philadelphia.
If that was too long ago for you to remember, Lorentz was also a color commentator for the franchise for nearly three decades, a role that may be more memorable for many. He retired from that position in 2007. He was inducted into the Buffalo Sabres Hall of Fame in 2010 and the Greater Buffalo Sports Hall of Fame in 2011. However, his most recent effort of creating memories involves fishing, an outdoor activity that has spanned most of his life.
Lorentz, 70, has a passion every bit as relentless as the inner drive that took him to the NHL stage. Fishing has been a part of his life ever since he was old enough to walk.
"My dad used to take me fishing in the ponds and brooks close to where I grew up in Waterloo, Ontario," said Lorentz, who now lives in Hamburg. "We fished for all species. But once he took me trout fishing, that species became an obsession for me. My dad loved fishing but he was not a fly fisherman. I learned that on my own." The passion began to grow.
"I started tying flies in the sixth grade. I remember collecting duck and goose feathers in the town park to use them as fly material. I have never stopped tying flies. In fact, when I played for the Sabres, I would often take my vise and fly tying materials on road trips and tie flies. This has been a lifelong pursuit and my passion for the sport has never diminished."
Lorentz played Junior Hockey in Niagara Falls, Ontario, for the Niagara Falls Flyers, so he was already familiar with the area. And when he was traded from the NY Rangers to the Sabres in 1972, he couldn't have been happier. He would have plenty of playing time on the young team … and he knew where a lot of the best fishing holes were!
Lorentz was already obsessed with fishing. However, after a Boston Bruins game in the latter part of the 1970s while playing with the Sabres, his fishing fanaticism would be taken to a new level after he was exposed to something completely different. A fellow by the name of Roger Conant bullied his way into the dressing room at Boston Gardens to meet Lorentz. He knew Lorentz was a trout fisherman but shoved pictures of Atlantic salmon into his hands and insisted that he come and fish with him on the Whale River in the Ungava Region. He needed to catch an Atlantic salmon.
The following July, that's exactly where he was – near the Arctic Circle in Northern Quebec. His first fish, a smaller one called a kelt, was unimpressive. He was disappointed. It wasn't until his second salmon, a majestic 15-pounder full of energy and spunk, that his life was changed forever. This was the pinnacle. In his mind he had reached his angling nirvana. He compared the experience to his first NHL goal with the Boston Bruins and also winning the Stanley Cup with Bobby Orr and company. However, neither of those two feats left him "trembling and speechless." He was hooked.
Lorentz was drawn to New Brunswick and the famed Little Southwest Miramichi River, a waterway famous for the salmon mystique. From June until the end of October, he was a student of the river … and the fish. He learned how and where to fish for them, staying at the Maramichi Inn while there. Then, 14 years ago, a home came up for sale on the river. He immediately bid on it and bought it. He couldn't have been happier.
"Atlantic salmon are an obsession," Lorentz said. "They are so unpredictable, so moody. It's never about the numbers of fish, it's always about the total experience. And the fish really are beautiful. I am strictly catch and release."
It was about a dozen years ago when local fly fishing expert and author Rick Kustich asked Lorentz if he might be interested in writing a book on Atlantic salmon fishing through his book publishing company (West River Publishing) on Grand Island. While Lorentz was flattered, he told him that he just wasn't ready yet. He would know when the time was right.
I knew Lorentz was a very good writer. I read several of his magazine pieces that he had submitted to the NY State Outdoor Writers Association Excellence in Craft contests in the early 1990s. One of his first was an article called "Day Dreams" that was published in the Atlantic Salmon Journal and he earned one of the coveted Bill Suitor carved decoys to take away the top prize. The carved merganser is still proudly displayed in his home. He was a natural and it wasn't his only award for writing. The time would come for the book.
That happened about six year ago when he asked Kustich if he was still interested in a book on Atlantic salmon fishing. It took him about six years to write it, working on it from November to May … when he he wasn't fishing for salmon. Slowly, the book began to take shape. Finally, West River Publishing released the long-awaited book "The Atlantic Salmon: Moody and Mysterious" by Jim Lorentz earlier this year.
The book is well-written. It captures the passion that Lorentz has for these special underwater wonders and for fishing in general. You come to realize he is sincere when he talks about the total experience. Reading this book will make you a better fisherman, whether you fish for Atlantic salmon or not. You will learn about Lorentz as a person as he takes you down his life's path. He pens his insight and knowledge that few authors have shared, especially as it relates to Atlantic salmon. This should be on everyone's list for Santa as we approach Christmas.
"I encouraged Jim to write a book on Atlantic salmon because his approach to fly fishing for salmon was different than almost anything I had previously read on the sport," said Kustich. "He has a unique perspective gained from untold hours on the water. Jim is a tenacious angler and we can all learn something from the knowledge contained in these pages." Signed copies can be obtained through Orvis – Buffalo at 4545 Transit Road, Williamsville.


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Pentheraphobia is the fear of your mother-in-law. The origin of the phrase penthera is Greek (meaning mother-in-law) and phobia is Greek (meaning fear). Pentheraphobia is considered to be a particular phobia. People with this phobia may additionally have issues with Vitricophobia (fear of your step-father) Novercaphobia (fear of your step-mother), and Soceraphobia (fear of your parents-in-law).
Causes of Pentheraphobia
Phobias generally arise from external events (traumatic events) or predispositions such as heredity. These phobias can then be triggered at present by an event which is tied to the past, such as from the person's childhood. This combination of past events, heredity, and general brain chemistry can all play a critical role in the cause of this phobia.
Symptoms of Pentheraphobia
The symptoms for this phobia can include: anxiety, a feeling of dread, shortness of breath, sweating, dry mouth, nausea, irregular heartbeats.


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Dilithium crystal
The dilithium crystal is the most valuable gem in NetHack, with a base value of 4500 zorkmids, 500 more than a diamond. It is white and soft (cannot be used to engrave in the ground).
Dilithium crystals generally do not appear in the main branch of the dungeon until you have reached at least dungeon level 27, though they can be found with many other gems in the Gnomish Mines.
In variants that include gem alchemy (SLASH'EM and dNetHack), the dilithium crystal is the only valuable gems that does not turn a potion of acid into another potion when dipped into it. Instead, it explodes.
This could be used to identify dilithium crystals, though it would be an impractical method, given that the crystal is destroyed in the process. It could also be used to identify potions of acid, though by the time you start seeing dilithium crystals, you will probably have encountered potions of acid and recognized them (for example, seeing them thrown by a monster).
Dilithium is an important fictional mineral from Star Trek.
Encyclopedia entry
The most famous and the first to be named of the imaginary
"minerals" of Star Trek is dilithium. ... Because of this
mineral's central role in the storyline, a whole mythology
surrounds it. It is, however, a naturally occurring substance
within the mythology, as there are various episodes that
make reference to the mining of dilithium deposits. ...
This name itself is imaginary and gives no real information on
the structure or make-up of this substance other than that this
version of the name implies a lithium and iron-bearing
aluminosilicate of some sort. That said, the real mineral that
most closely matches the descriptive elements of this name is
ferroholmquistite which is a dilithium triferrodiallosilicate.
If one goes on the premise that nature follows certain general
norms, then one could extrapolate that dilithium might have a
similar number of silicon atoms in its structure.
Keeping seven (i.e. hepto) ferrous irons and balancing the
oxygens would give a theoretical formula of Li2Fe7Al2Si8O27.
A mineral with this composition could theoretically exist,
although it is doubtful that it would possess the more fantastic
properties ascribed to dilithium.
[ The Mineralogy of Star Trek, by Jeffrey de Fourestier ]


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Men's Black Birdseye Socks
Add some panache to your everyday repertoire with these birdseye socks from Pantherella. The merino wool blend fabrication ensures a luxurious feel, while the heritage inspired design will look good both in and out of the office. Buying Better: by buying this item, you're supporting the British fashion and textile industries. Pantherella cotton blend socksPulls on75% merino wool 25% nylonMachine washMade in England. Colour: black


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Having to make an insurance claim will usually mean people have suffered some kind of loss or property damage, often from a recent natural disaster.
Many people in these situations are finding the insurance claims process after these types of events to be a particularly daunting task.
Insurance claims can be stressful
Research from Queensland University of Technology's psychology department has found in some cases, people find dealing with an insurer after a catastrophe even more stressful than the event that caused losses in the first place.
The researchers studied the mental health impacts caused by the flood disasters in Brisbane in 2011 and Mackay in 2008, and found 75 per cent of people said the most difficult aspect was the aftermath and dealing with their insurance companies.
The biggest sources of stress were found to be insurer staff giving inconsistent information, delays in claim assessment, finding out they were not covered for certain events and inadequate compensation.
Insurance expert Professor Allen Manning believes brokers should "put myself in the shoes of the insured and make the process as painless and stress free as I possibly can."
"This means regular contact, prompt progress payments and making sure that all the trades turn up when they ought and do the proper thing by the insured," he said.
Focussing on customers
Natural disasters common to Australia, including floods, cyclones and bush fires, can cause significant damage to communities and stop business operating for several weeks. Having business interruption cover is useful for companies in places prone to natural catastrophes, but many are still finding it hard to get their claims processed quickly.
This year alone has seen the Insurance Council of Australia (ICA) declare five catastrophes for the industry, the most recent being the storm in the south-east in early May.
On May 4, the ICA reported that insurance companies had received about 7,500 claims with initial losses estimated at around $26 million. Dealing with such high numbers of claims at one time was putting pressure on the industry as well as policyholders.
Thankfully, there are insurance companies that understand how difficult the process can be and work hard to provide customers with accurate information in a timely manner.
At MGA Insurance Brokers our top priority is making the process for our customers as smooth as possible. With 36 offices throughout the country, we are able to make time to hear your claim and have it processed quickly, avoiding you any unnecessary stress.


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Welcome to a spark opportunity to move
around in the middle of the day. Let's start with a little bit motion
particularly if you've been sitting a lot your body needs, your muscles need, a
chance to get warmed up before you ask them to do too much, so a little marching
in place, a little rolling of the shoulders also as we begin if anything hurts stop doing it you can always go back to
a march if a particular activity doesn't suit
your muscles. Reverse those shoulders and go the other way so safety is paramount pay attention to
posture have you got your shoulders over your hips in your hips over your
knees knees over your feet (obviously we're
marching) but that posture will also protect you from injury all right let's add some
hands to this hands up at the shoulders and we're
gonna raise into the ceiling [counting] we're gonna try do about 20 18 19 and 20 alright we're going to lean
forward while we're still marching and we are going to add a tricep kick so elbows up in the back like wings and
just put a arms out so the elbows stay in one
position the lower arms move [counting to 20] Stay bent forward arms to the front, palms facing each
other, we're gonna do a fly forward out, forward out keep going concentrate on those muscles, your core
muscles, as well as your arm muscles as you tense them, they will become toned [counting to 20] We're going to switch to the legs so this
will be an opportunity, we'll use our arms but it's a hamstring curl. Up with our arms each
time we kick our leg up move away from the chairs [counting to 20] Excellent. Alright, we are going to do
a knee lift, so arms will be up meeting our knees [counting] if you twist slightly with this you
will also be exercising your oblique muscles to your torso, great
balance exercises well [counting] excellent alright spread you legs about 2 to 3 feet apart, we're going to
incorporate our arms in a little side-to-side motion with across punch again as you concentrate on doing this with muscle tone you're much more
effective in this activity [counting] Excellent. Alright we'll change from
aggression to a litlle hallelujah arms to one side over to the other side again a little bit of side-to-side, watching for desks, bookshelves, other encumbrances 19 20 alright awesome while your feet are apart we're gonna do a
side to side lunge toes pointed forward and just a side
to side motion for your stretching one leg and then the other use your arms as a pointer down towards your knees you should feel this on the
inside and the outside muscles of your legs [counting] Excellent, we'll keep working on the legs one foot forward the other foot quite a
ways in back again two to three feet, we're gonna drop
the back knee, so knee drops you may use a table or a chair to balance drop straight down keep that front knee straight over your ankle, don't let it go
any further forward than your foot, this is a strength
trainer all the muscles in your quad you're leg, hamstring, are engaged. We're doing 10 of this and one more. Excellent, switch sides again positioning is important the back
leg far enough back that as you drop the knee that your front knee does not go out over
your toe [counting to 10] excellent excellent, your legs should be
feeling it alright watching someone the office
equipment to do a few more things, we're going to exercise arms and shoulders with a desk push-up.
Make sure the desk doesn't move you can also use on cabinets again
making sure that they don't move feet extended out you want your body
straight like a plank and then go down nose to the desk or the counter [counting to 10] move your hand position to where it's
most comfortable for you keeping that body straight Excellent, and backup. All right that was a
desk, let's use a chair. this is most effective if you have a
cheer not on wheels you can stabilizer chair against
something behind it it can still work you just don't want to
roll around on you hands to the edges from the gym the
chair you gonna stretch your legs out drop your behind off of the chair and
exercise your triceps with a dip down, up great strength training about 10 to 12, 15 repetitions is great for strength training All right back up in the chair The chair can also be an effective way to
exercise your abdomen find a comfortable position towards the
edge in the chair either grasping the hand, the side
rails or the front of the chair knees out in front obviously feet out in
front feet together and pull your knees toward
your chest concentrating on your abdominal muscles Excellent, all right you deserve a stretch, this has been a good workout, we've included both the aerobic portion, get our heart rate up, and some exercise strengthening, let's do a stretch. We worked our legs so one leg stretched out in front of
you toe coming towards your knees leaning forward at the torso this gives you a nice stretch down the
back up your leg you adjust how far you pull your toe and
how far you lean to get a stretch that feels good to you
a good amount of time for the stretches about 20 seconds a little bit longer is even better to
really release the tension in those muscles All right switch sides, let's stand up for
this. You can do this both seated or standing Weight on the opposite leg than from the
one that's out front pull your toe towards your knee bend at the
hips and feel that stretch up the back that release a muscle tension also helps
relax your veins in your arteries which helps
to lower blood pressure, so flexibility exercises are great for your heart health as well Alright let's move up the legs use the
quads time to give them a stretch as well. One
effective stretch, again you may want to balance, is to grab where your shoelaces would be pull your heel towards your behind keep your knees together if that's
difficult to do even just using a chair as a way to get
your knee bent is effective or to grab a pant leg and pull this is far up as is
comfortable for you the key is to keep your knees together, mindful of posture, mindful of that core strength that holds
you upright Alright switch sides, alright let's stretch out the muscle across her
midsection we'll put hands at the side leaning one
direction run that hand down your leg as far as you
can get it comfortably to go. If you want to add a little bit more stretch bring your opposite arm over your head feel that complete stretch Alright, back opposite direction arm down if you want more adding the arm over the top Alright excellent let's use our chair
again many of these can be done both seated and standing as you're using
a chair a good one for your torso is to grab one side and then twist towards a keeping your
hips forward but your torso twisted so the arms or
the back of the chair whatever helps you get that twisting
motion stretch opposite side again use the back or the
arm handle to get that nice twist alright again while we're seated we can do this can also do it
standing let's do a couple for our shoulders and arms so pat yourself on the back use your opposite arm to push that upper arm a little bit further back
or you can pull on at this direction which ever again helps you achieve the
most effective stretch pat yourself again, a little reward,
acknowledgement you're worth it, push to the back Alright let that go let's do one more
for the neck As you relax your neck to one side feel the stretch on the opposite side
take the hand of the side where you placed your head
and just rest it on your head to give a little bit more tension and pull to those muscles in the neck neck and shoulders are places many of us
hold a lot of tension this is a great release. Alright switch sides Neck down, hand in place to get that
little bit extra pull how fast or how slow you do the exercises in the previous part of the spark
determine your workout intensity if you want more you do it faster if you don't need more than do it a
little bit slower but the movement itself is a huge way to release tension to
relax those muscles to increase blood flow to your brain to
give you back energy, stamina, and clarity of thought to go back to work with. Alright let that
go alright one last stretch stand-up floor
to ceiling feet planted in the floor arm stretching
to the sky you can interlace though either leave
them this way or turn them inside out and just feel a full extension with your
feet going one direction and your arms going the other final total body stretch and a reward
for spending ten minutes giving yourself a healthy treat. Thank