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The Good: Action packed, genuinely emotional, and fast-paced, Captain America - The Winter Soldier is a superior sequel to the first film. Chris Evans is very likable as the hero, who does a convincing job espousing old-fashioned American values without irony or cheesiness.
Unlike the ear piercingly-noisy Man of Steel, I'm really glad the filmmakers chose not to subject this superhero to
"Dark Knight-ification." Cap is definitely a "good guy" in a classic sense - one we're familiar with but haven't seen on the big screen in a while.
There are some moments of pointed political commentary in regards to American foreign policy and the dangers of an ever-expanding government, which makes the movie seem current.
Although it's a little odd to see Robert Redford in a big-budget action thriller, he does give the movie some gravitas and it's enjoyable to see him and Sam Jackson together on screen.
The special effects are amazing, but pretty much seamless. And fortunately they don't distract from the human characters or the storyline.
The Bad: Despite references to the controversy surrounding the US government's data collection tactics (which often violate the 4th Amendment), the NSA is never directly named. I felt this was a missed opportunity for some honest, ideology-free criticism of government. Instead, the movie opts to place legitimate, real-life worries onto a conspiracy/boogey-man villain so as not to detract from the comic book-style action. A lost opportunity, to be sure.
Despite great action set pieces, much of which happens in Washington, DC, I found it odd that the populace seemed surprisingly calm (or even absent) while massive explosions were going off. Yes, I get that it's just a movie, but come on. A giant flying aircraft carrier crashes into a building near the Potomac River and DC residents just go about their business like it's no big deal? Nothing on the news?
And another thing that bothered me was that in the midst of all this, Captain America never thinks to call upon the other Avengers for help.
Who would like this movie: As far as big budget action movies go, Captain America - the Winter Soldier is entertaining and a lot of fun. The script and dialogue is well-written, the characters are appealing, and there's lots of action. Despite lost opportunities for legitimate political commentary, the movie does a good job preserving Cap as an iconic good guy.
Long time Marvel comics fans will probably notice more references and subtleties - I'm not too familiar with the Marvel Universe, and I thought the film was a lot of fun. However, hard-core fans may be more critical.
Look for the brief Pulp Fiction reference, and as it is with other films focusing on individual Avengers, stay through the end credits.
(3 out of 4 stars)
Review written by: Joe Yang
Thanks for reading the review of Captain America - the Winter Soldier. Click here to return to Misc Fun!


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With his head down and eyes closed, Edmar Castaneda's hands scurry across his instrument — the traditional Colombian harp — like spiders, weaving elaborate webs of sound.
"You can groove on the harp, too," Castaneda told CTNow.
In recent years, Castaneda has transformed the nature of how his instrument is played. He's also turned it into a viable, welcome sound in the world of Latin jazz. He thanks God for that.
"I never planned to follow this path," Castaneda said. "I know it's a gift from God to play the harp, and I know he has a plan for all this… I think this is only the beginning, and I think it's God's plan. I think something great is coming."
On Saturday, Sept. 20, the 36-year-old virtuoso gets to show off his skills at Yale University's Sprague Hall, where he'll be joined by his longtime trio members Marshall Gilkes (trombone) and Dave Silliman (drums). Castaneda's wife, vocalist Andrea Tierra, will also make an appearance.
If you aren't watching Castaneda in action, you might think you're listening to an ensemble rather than a solo player. His left hand pops and slaps the strings, dancing across minor-key ostinatos, while his right hand arpeggiates chords and invents spontaneous micro-melodies. Between both hands, you hear the overlapping polyrhythms of joropo, a complex, triple-meter dance from South America.
"I learned a little about the tradition of the harp in Colombia," Castaneda said. "When I got to this country I never followed any harpists. I was listening to pianos and everything. I never guided my studies with harpists." That led to a wholly original sound and style. "I created a way to play the basslines, to play three or four instruments at the same time."
At 13, Castaneda was already an accomplished trumpet player when he started playing Colombian folk songs on the harp. After relocating to New York at 16, Castaneda used his trumpet studies to learn how to play jazz, eventually earning a bachelor's degree from Five Towns College on Long Island.
But the harp beckoned. "When I got to New York I started studying jazz and all that," Castaneda said. "I wanted to play that on the harp, so I started to adapt the music, and everything came from that… I wanted to learn and feel the language of jazz, and they didn't have that for harp."
Castaneda's most recent album, 2012's "Double Portion," is a collection of solo and duo performances on classical and Colombian harps, with Brazilian mandolin player Hamilton de Holanda, Puerto Rican alto saxophonist Miguel Zenón and Cuban pianist Gonzalo Rubalcaba. Before the end of the year, Castaneda hopes to return to the studio with his trio, who joined him on "Entre Cuerdas," a 2009 recording that also featured Tierra, guitarist John Scofield, vibes player Joe Locke and Samuel Torres on cajon.
Castaneda's style, ironically, was forged not only by the harp's promise but also its limitations: traditional Colombian harps are diatonic, meaning sharps and flats are hard to play without some sort of wizardry. You can bend strings or devise other coping strategies, but you're mostly out of luck.
Recently, Castaneda teamed up with French harp-builder Camac to develop a lever version of the Colombian harp, which allows the player to play chromatic tones and switch keys more easily (it's similar to a Western concert harp). "Now you can just move the lever up and you're in a different key," he said. "It came out really good, and I think it will be an advantage for the harp."
But even with pedals, "the harp is very limited," Castaneda said. "That's good, because it forces you to find other ways. If I had all the notes, maybe I wouldn't be able to do all this. I've had to force myself to create something new. Both with and without levers, it's been a process of always trying to challenge myself."
EDMAR CASTANEDA TRIO performs on Saturday, Sept. 20, at Sprague Hall in New Haven. Showtime is 8 p.m. Tickets are $25-$35. Information: yale.edu.

subset: commoncrawl


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July 18, 2018
Hello friends, Now i am explain how we check value exist in array. in_array() is the function in php to Check if a value exists in an array using PHP. Learn about Php
In array php syntax
in_array ( val, array_name ,mode )
Parameters: The in_array() function accepts three parameters, out of which two are compulsory and other one is optional. All three parameters are described below: val: This is a required parameter which specifies the element Read more…


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Location: mumbai, India
Member Since: July 2012
Open for read requests: Yes
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HIii all. This is my very honest try to write my feelings and imagination. I want to become the writer to whom people will like and recognize. I am still weak at writing, but I want to learn more and write more...i just want to write things and words which readers would like to read.
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Re: Sansa Clip Zip Firmware 01.01.21[ Edited ]
12-26-2014 03:50 PM - edited 12-26-2014 03:58 PM
Why can't a Folder be added to the GoList?
Even a song within the Folder cannot be added.
This is so inconsistent with all the other great features of this player.
Re: Sansa Clip Zip Firmware 01.01.21
Really, it can't be? I thought it could. Or perhaps it is an album or song via the database listings that can be added--have you tried that? (It's been awhile since I've done this, and my player isn't nearby right now.)
Re: Sansa Clip Zip Firmware 01.01.21[ Edited ]
12-27-2014 02:44 PM - edited 12-27-2014 02:46 PM
Many thanks for your feedback Miikerman
Adding an album or a song to GoList viewed from within the album context certainly works fine, but only via the database. If I try to add a folder or a song within the folder view I get no action.
I like to keep albums comprised of multiple cds in multiple folders, one folder per cd. However I also ensure that the track numbers are contiguous and span all cds in the album. I therefore use the database for purposes where the boundaries between cds are of no interest, or I use the folder view when my purpose relates to a particular cd in the set. Surely this is the intended use of the software. So why can't I simply add a folder (one cd in this case) to my GoList.
I have just loaded up Rockbox with the hope that this will do what I need.
Re: Sansa Clip Zip Firmware 01.01.21
I wouldn't expect you to change your system for purposes of the player, but I don't seem to have your issue, as, if I have multiple discs in an album, I have each of them labeled as such (e.g. Follies (1), Follies (2)). And so I have no issue in adding to the GoList a particular disc from a multi-disc set via the database Album option, or in adding them all, one-by-one.
As to why the two sides of the playing options (database and folders) don't function identically, I think it all just relates back to how the 2 systems work, which is different internally.
Re: Sansa Clip Zip Firmware 01.01.21
I set up my ID3 tags a bit differently. To use your example I would give each of the cds in the album set the same ID3 Album-name = Follies. I would then make the ID3 Track-numbers contiguous (eg 01 to 12 on cd1 and 13 to 22 on cd2 and so on). I can therefore select and play the complete album from track 01 to the end of the album oblivious to the presence of cd boundaries. The filenames have the local track number prefixed, so I can also go to the Folder view and seek out track X on cd Y if I want to. However I cannot add track X or cd Y to the GoList directly from that view.
By giving each cd in the album set a unique name you are just perpetuating the limitations of the 700 MB capacity of a cd.
Of course I could be totally wrong, and find there really is a way to have the best of both Folder and Dbase views of the world.
Re: Sansa Clip Zip Firmware 01.01.21
After umpty-ump years of LPs and then CDs, and being a theater aficionado where performances typically are split into acts, I guess my brain just has grown accustomed to set periods of time for music, and so continuing with a disc paradigm seems natural fo me (and, in fact, is helpul when looking for a particular song/piece, as I will tend to remember on which disc of a multi-disc set a song/piece can be found).
Always fascinating how the brain works and organizes information, using atoms of chemicals, tiny bits of tissue, and electrons at fantastical speed. Whoever thought all this up was a cool being (or are we all just some adolescent's junior high school project?) . . . .
Re: Sansa Clip Zip Firmware 01.01.21
If you aren't making use of the genre tag, you might figure out a way to use it in a clever manner to get what you want.
Re: Sansa Clip Zip Firmware 01.01.21
i formated my mp3 sansa clip from my comp. and after that imput the firmvare so it s not opening my sansa just writing the desk "file not found" "plug usb cable"
Re: Sansa Clip Zip Firmware 01.01.21
Did you follow the instructions at the top of this thread, as to how to do the update process?
Specifically, as instructed above:
• Remove any external card from the Clip Zip before performing firmware update
• Ensure your battery is > 50% full.
• Plug in your Sansa Clip Zip to your computer.
• Extract the clpza.bin file from the .zip file you just downloaded into a folder on your computer.
• Once extracted, drag the file to the root directory of your Sansa Clip Zip
Note: If connecting in MTP mode drag and drop the Firmware file to the root of the Internal
memory Folder
• Disconnect the Sansa Clip Zip and let the firmware update begin.
• Once it finally finishes doing its update, it will turn itself off.
• Turn the Clip Zip on, Select your language and region preference
• Once its back to the main menu, head to "Settings" >"System Settings"> "Info", and verify the "Version" is now 01.01.21"x".
Re: Sansa Clip Zip Firmware 01.01.21
I have a few issues with this version. The Sansa updater software have never found any firmware, even though it starts everytime I put my Zip in for charging. So I went in here a few weeks ago to check and realized that there was '21 out. I had '20 and not really any problems but I tend to always update anyway.
Two problems occured. Obviously I have rebooted as a first measure, but it did nothing.
Tody I made a rollback and installed '20 and all is fine again.


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SolaX Power has 16 international offices with online service 24 hours a day, 7 days a week. Its products are exported to 47 countries via 200 distribution channels.
Creator of the Solax Box (a solar storage system) which houses the X-Hybrid inverter and lithium batteries in one storage unit. Its market-leading inverters are amongst the most efficient on the market and they incorporate features such as Wi-Fi monitoring and load remote control. Customers can monitor their solar system from anywhere in the world via the web portal or the SolaX app.
"As a brand committed to the responsibility of "planting a greener future" for you and your family, we have built a world class production facility with a leading professional research and development team. Our commitment is to supply to our customers a more advanced, reliable, safer and cost-effective range of PV products and energy system solutions, that are engineered to meet the world's growing energy demands."
SolaX Power is affiliated with the Zhejiang University, currently ranked third amongst the best universities in China.


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The User's Content is at its Heart
Minimalistic design approach that emphasizes usability. It features clean, open space, crisp edges, bright colours and two-dimensional/flat illustrations.
We create beautiful UI and fluid motion as the highlights, and the user's content at its heart. The UI helps people understand and interact with the content, but never competes with it. Visual layers and realistic motion impart vitality and heighten people's delight and understanding.
A Richer Alternative to Flat Design
Material design literally adds an extra dimension to the flat design, enabling designers to synthesize the classic principles of good design with the innovation and possibility of technology and science. Surfaces and edges of the material provide visual cues that are grounded in reality. The use of familiar tactile attributes helps users quickly understand affordances. Yet the flexibility of the material creates new affordances that supercede those in the physical world, without breaking the rules of physics.
Ensure You Get the Right Design—And the Design Right
User experience design most frequently defines a sequence of interactions between a user (individual person) and a system, virtual or physical, designed to meet or support user needs and goals, primarily, while also satisfying systems requirements and organizational objectives.The main goal is to solve the end-users' problem.
UX 80/20 rule of design, which states that users will use 20% of the features 80% of the time. In other words, most effort should be placed on designing the few elements that users will use most of the time.
"Devmond produced a awesome App for us, paid close attention to the design brief, and has continued to work closely with us to make small changes and improvements to the design. A very professional and hard working team!"
"Devmond has been a pleasure to work with, very willing to go the extra mile."
"Working with Effendy was very rewarding for our app design because of the strong communication which made the feedback process very effective. They challenged the Design Brief with a creative touch without moving away from the brief. We would definitely work with Effendy in the future and we highly recommend them for your next app design!"
"Effendy, is a great designer. Very good at designing mobile apps. His designs are innovative, modern, simple and contemporary. He has been able to incorporate feed backs and come up with great designs. It was great working with him!"
"Excellent artistic sense, made extra effort to make sure we accomplished our objectives. We are very happy with this project and would work with him again."


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Field-tested in the world's most challenging environments
ActivityInfo is a Monitoring and Evaluation software for data collection and reporting which works online and offline. It is optimized for reporting on activities which are geographically dispersed and implemented by multiple partner organizations.Learn more about ActivityInfo
Get started
- Set up your database yourself
- Invite your team and partners
- Analyze results in real-time
"ActivityInfo is crucial for me as I can report to our donors and partners anytime, anywhere and generate reports within minutes."
Michael Ghosoub
Data Analyst - MIS, Caritas Lebanon
Why choose ActivityInfo?
Easy setup
Non-technical program managers can easily set up the system according to their needs without having to rely on technical consultants. ActivityInfo follows the logic of your organisation, program or activity.
We have a ten-year track record of providing ActivityInfo as a service to thousands of users in over 50 countries with 99.95% availability.
- 99.95% Uptime
- 80+ updates/year
Developed in collaboration with
Want to try out ActivityInfo?
Sign up for a free trial account on ActivityInfo.org today and try the service for yourself. The free trial includes full access to all features for 30 days.Sign up for a free trial Contact us
Give each person in your organization the power to create valuable information based on your data.


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Castelli Toe Thingy 2
Toe covers are great for those slightly cooler days. Keep your feet warm without the hassle of a full shoecover. Made from super-durable neoprene, these toecovers slip easily over the front of your shoe and are held in place by the cleats. The rugged underside of the toe will add grip and resist rips or tears thanks to a silicone print. This can be worn on its own or as a layer between your shoe and shoecover.
- Wind and water proof Neoprene protection for your toes
- Rugged, rubberized sole with openings for cleats
- Eye-catching Scorpion logo
- Can be worn on its own or as a layer between your shoe and shoecover


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Recent Posts
- More than just a Smartphone…It'll Save Lives
- Nervous….
- Acer Ferrari Liquid E: The Good Ending
- Acer Ferrari Liquid E: The Root of My Anger
- A Different Way of Celebrating Valentine's Day
- Wordly Things that Makes Life a Little Better (1st Post): The Internet & Is it Bye Bye Cell Towers?
- Feng Shui Love Rituals
- 38.4Lbs to Project 168
- The Medicine Buddha Image & Mantra
- Chinese New Year!
- My Online Food Diary: February 1, 2011 (Giving In to a Tikoy Temptation)
- 2011 Feng Shui and Chinese Buddhist Rituals to Usher in the 2011 Chinese New Year!
- My Online Food Diary: January 31, 2011 (1st Entry)
- 207.8Lbs
Aspects of Project 168 (Categories)
- Buddhism (2)
- Chinese Buddhism (10)
- Feng Shui (9)
- Good News = Good Life (4)
- Online Food Diary (2)
- Taoism (8)
- Uncategorized (1)
- Weight Loss (13)
- Weight Related Disease (1)
- Worldly Things that Makes Life a Little Better (4)
Tag Archives: Pounds
38.4Lbs to Project 168
It's been a while since I was really able to write on this blog. I've been really busy and sort of a little sad that last week, I suffered a little setback with the weight aspect of my Project 168. … Continue reading
Posted in Weight Loss Tagged 1.2lbs, 15 years, 200lbs, 2011, 207.8, 209, Blog, Feb. 5, Jan. 29, Lbs, Pounds, Project 168, Struggle, Weighed, Weight Loss Leave a comment
I really thought that I won't lose any weight this week. In fact, I thought I'll gain weight because I haven't had any exercise this week except last Monday. But I think getting sick is one way to lose weight, … Continue reading
Posted in Weight Loss Tagged 1.8, 207.8, Fat, Lbs, Pounds, Project 168, Saturday, Sick, weighing scale, Weight Loss Leave a comment


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Katsuaki Asai8th Dan (Japan)
Katsuaki Asai started training at the Aikikai Hombu Dojo in Tokyo under the guidance of Morihei Ueshiba when he was 13 years old, and continued his training there throughout his studies at Meiji University.
In 1965, Asai Shihan moved to Germany in order to teach aikido. He is still operating his school in the city of Düsseldorf and he teaches numerous seminars in central Europe.
- Class information:
Wednesday September 28th - 16.30 to 17.30
- Website:
- www.aikido-schule-asai.de
- Nationality:
- Japan


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Jewelry fair Autor will take place November 7th and November 8th at Sala Dalles in Bucharest. According to the organizers, this year's edition of the fair is the largest so far, gathering 160 designers from 25 countries who sent their proposals for this fall edition.
A jury made up of Doris Maninger and Lucia Massei, directors of the Alchimia jewelry school in Florence, Ruudt Peters, artist and professor at Opere Summer School in Holland, Paulo Ribeiro, founder and director at Joya Barcelona and Dan Pierșinaru, founder and manager of Autor, selected for the fair collections made in Romania, Ireland, Denmark, Bulgaria, Slovenia, Israel, South Korea, Argentina and more.
Photo source: Autor Facebook page


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South Fork Studio, an Eastern Shore-based landscape architecture firm, was honored for the quality of one of its residential design projects by the American Society of Landscape Architects–Maryland Chapter during its 2018 Awards Banquet. The awards honor projects that demonstrate a superior quality of design and execution.
"This award is the culmination of a great partnership with our clients John Piper and Deborah Tuttle that continues today," said D. Miles Barnard, Principal and Founder of South Fork Studio Landscape Architecture. "It's satisfying to be recognized for the work we were able to produce, but also sets our expectations higher moving forward."
The Chapter honored 11 projects in total; South Fork Studio was the only firm to receive an award for a single family residential design project – a Built Merit Award for a project on a 2 acre waterfront property in Chestertown, MD.
The initial design scope seemed straight forward enough says Barnard, "We were asked to provide three things: address drainage and erosion problems, create a secure garden area to keep in pets and children, and improve the circulation. We suggested a fourth element which was the incorporation of art into the garden. From there we were given complete design freedom which resulted in the construction of this project requiring the collaboration of over 10 local builders and artists. We rely on these colleagues to make our designs become reality and we feel grateful to them and to our clients for making this award possible."South Fork Studio designed everything outside of the home including all the masonry steps and walls, gates, fencing, paving, soils, planting, lighting and irrigation.
This project is also featured on the cover of the May 2018 issue of Chesapeake Views Magazine
Click here to read the article: Chesapeake Views
To learn more about the Piper-Tuttle project, click here: Piper-Tuttle Residence
To learn more about South Fork Studio, please visit our website: http://southforkstudio.com/
More on South Fork Studio Landscape Architecture
South Fork Studio Landscape Architecture is dedicated to creating inviting, innovative and environmentally sustainable human spaces and native landscapes throughout the Mid-Atlantic region. Our mission is to create and nurture a direct connection between the landscape and the people that inhabit it. Whether designing a small intimate garden room or a commercial development, our philosophy is to focus on how the needs of the people are best served by the landscape and how the landscape can be maintained as a self-sustaining and functioning ecosystem.
More on the Maryland Chapter of ASLA
The Maryland Chapter represents approximately 365 landscape architects at the local level. The purpose of ASLA is to advance the profession of Landscape Architecture in the eyes of the general public. The Chapter is the main advocacy body to advances the profession on the local level by holding events, meetings, outings and providing information regarding the profession to the local media and schools. The Chapter may also interface with municipal governments regarding local issues that could impact the profession, or the public realm.


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My Nonprofit Reviews
Review for Friends of the Arava Institute, Boston, MA, USA
I am a Palestine from Bethlehem city, and I live in the middle of the long conflict between Jews and Arabs. In February, 2008 I completed my studies at the Arava Institute (AIES), and I started the joint Master program between AIES and Ben-Gurion University. This unique institute, provide the students – Jews and Arabs- a peaceful environment, equal opportunities, and amazing tools and knowledge to understand the narrative of the other side, the need for a secure home, rights of existence and ways of cooperation to survive in this small land. It also provides us with good knowledge and methods of how we should cooperate to protect our shared environments, and a better chance for good education.
More Feedback
I've personally experienced the results of this organization in...
every day of my life
What I've enjoyed the most about my experience with this nonprofit is...
being a student with other Jews, Arabs, and international students, living with them,experiencing different cultures.
The kinds of staff and volunteers that I met were...
amazing, very helpful, professional
If this organization had 10 million bucks, it could...
bring more students, creating new facilities and doing more joint projects.
How frequently have you been involved with the organization?
About every week
When was your last experience with this nonprofit?


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If aliens exist, they may be trying to contact us with lasers. But we're listening for signals from space with giant radio antennas. See the problem? The Planetary Society, the entity responsible for SETI@home, is trying to bridge the sensory gap with the first optical telescope dedicated to searching for visual signs of intelligent life.
This article has been reproduced in a new format and may be missing content or contain faulty links. Contact email@example.com to report an issue.
What's it looking for? A really bright, really brief flash of light. Because lasers, it turns out, can carry information. "If you hooked the biggest laser on Earth to the biggest telescope and used it as a transmitter, it would outshine the sun by a factor of 10,000 – but only for a nanosecond," says Bruce Betts of the Planetary Society. "If we can do that now, other civilizations can probably outshine their sun by much more."
It'll take one heck of a system to detect a mega-nanoflash: To build the scope, Harvard astronomer Paul Horowitz and his team used 1,024 sensors (each a million times faster than the charge-coupled devices found in digicams) and a processor capable of handling 3.5 terabits per second. Even so, first contact is a two-way street. If our neighbors want us to notice their laser ping, they'll have to keep hitting Send, Horowitz says, "to make sure that we primitive Earthlings see the signal." We'll keep watching the skies.– Erin Biba Go Back to Top. Skip To: Start of Article.


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When Braxton went through his treatments my mom would come from Idaho to stay and help with Kelsey. During radiation, we had to be to the hospital at 5:30 in the morning, five days a week for six weeks. We would be done around 11:00 a.m. So my mom and I had alot of time together, we couldn't go to alot of places because of Braxton not being able to be in public. During this time we worked on alot of projects, So when Jaden was diagnosed, my mom and I got this quilt pattern to work on while she was here helping with the kids. Well needless to say I was never home while she was staying at my house. So the quilt pattern just sat. After the whole cancer things was over, my mom and I pulled it out and have been working on it when she comes to our house. This last weekend she was here having her last eye surgery done and we decided to pull the quilt out and get the top completely sewn before she goes back home. We have had fun doing it together and we both love the pattern that we are going to make another one so that both of us can have a quilt. I think it will be an awesome keepsake for my kids when they have children, to know that their grandma and great grandma made this quilt together and the story behind it. (o.k calling myself a grandma just totally freaked me out, yikes!) So now that I got through this long post; here is the finished quilt top. Close-up of one of the squares.
Tuesday, April 20, 2010
What a quilt!!!
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text: This is a list of frequently asked questions (FAQ) for the InCommon Certificate Service. {toc} h2. General Questions h3. What is the InCommon Certificate Service? The InCommon Certificate Service, created by and for the higher education community, provides unlimited server and personal certificates for one low membership fee. This includes unlimited SSL certificates, Extended Validation (EV) SSL certificates, client (or personal) certificates, and code signing certificates. h3. What does the service cost? Please see the [official fee schedule|http://www.incommon.org/cert/cert_fee.html]. Internet2 members receive a 25 percent discount. h3. Are personal certs and code-signing certs included in the cost? Yes, both are included in the base price. h3. Who can subscribe to the InCommon Certificate Service? Any higher education institution with its primary location in the United States, who qualifies for a domain in the .edu name space, may subscribe, as well as not-for-profit regional research and education networking organizations in the United States. Subscribers must be InCommon participants or must join InCommon to be eligible for the Certificate Service. h3. Can we take advantage of the certificate service without participating in federated identity services? Yes. You must [join InCommon|http://www.incommon.org/cert/subscribe.html] but you don't need to use the federated identity services. h3. Is Shibboleth a technical requirement for using the Certificate Service? No, but we are investigating using federated identity management to simplify access to the Certificate Services Manager. h3. Why is this program attractive to my institution? The higher education community developed this service to reduce the cost of certificates. Because InCommon is a non-profit, community-driven organization, the primary drivers are to provide value and benefits to the subscribers (rather than providing profit for the certificate provider). The program offers unlimited certificates at one annual fee, which is expected to reduce the cost of certificates for many institutions. h3. What is Comodo's role in this service? Comodo is the certificate authority and InCommon has contracted with Comodo for the deep discounts made available to colleges and universities. As a commercial certification authority, Comodo has extensive knowledge of the marketplace and attractive features. Comodo has been operating a similar service with TERENA, the Trans-European Research and Education Networking Association. TERENA's positive association with Comodo, and its significant software development for the Comodo APIs, made this partnership attractive to InCommon and Internet2. h3. Are there any types of certificates excluded from this program? This program includes all certificates listed above. The program allows institutions to issue so-called wild-card certificates. A primary advantage of wild-card certificates has been to allow a reduction of the number of certificates purchased. Given that in this program there is no longer a price penalty for issuance of additional SSL certs, institutions may want to reconsider the use of wild-card certificates, as some security experts believe that such certificates reduce security due to the extra burden of managing private keys in multiple locations. h3. How do I sign up for this program? There is a _Certificate Service Subscriber Agreement_ stored in our [document repository|http://www.incommon.org/cert/repository/]. The Subscriber Agreement is an addendum to the [InCommon Participation Agreement|http://www.incommon.org/docs/policies/participationagreement.pdf]. InCommon participation is required to take advantage of the certificate service. h3. What if my campus operates domains other than their primary institutional .edu domain? Any domains administered by the institution (e.g., a professional society with a .org domain or even a .com domain) can qualify, as long as the institution can prove that it is the administrative manager for that domain. The key requirement is that the institution be the administrator of record for these domains and organizations. h3. What is the required term of participation? Initially, institutions are required to commit to participation for an initial term of three (3) years, with the cert service fee billed annually. h3. Why are Internet2 members being given a 25 percent discount for participation? InCommon is wholly owned by Internet2, and Internet2 is providing the initial capital required to launch the program. h3. Why is InCommon membership required for participation? This program is an extension of the trust services already being provided and managed by InCommon, and will require InCommon resources, including staff time and effort. In particular, implementation of this program will take advantage of the Registration Authority (RA) already managed by InCommon for establishing the trust services structure with participants. h3. How does an institution actually acquire certificates? InCommon operates the Registration Authority, leveraging its current processes for verifying organizations and identity proofing officials authorized to act on behalf of an institution for certificate issuance. These individuals may be the same or different than the current InCommon administrators. It is expected that at each institution a small number of people (typically two or three) will be authorized to manage the overall institutional certificate program. Once an institution authorizes individuals, they will deal directly with the Comodo CA (via either a GUI or the API) for requesting individual certificates. InCommon is, by design, not in the path of certificate issuance or revocation (or even in the path of authorizing second-level personnel), only the vetting of the top-level certificate program administrators and the domains they are authorized to administer. h3. What types of interfaces will an institution have to Comodo for certificate issuance and general program administration? Comodo offers both a GUI (called the Comodo Certificate Services Manager, CSM) and an API to their service for certificate issuance, management of second-level personnel and institutional policies for certificate structure, as well as support in matters such as certificate revocation. h3. What is the Certificate Services Manager (CSM)? The CSM is the web-based interface used to request and manage your certificates. h3. How many certificate profiles are supported and what do they cover? There are seven (7) profiles available to participants: # SSL Server certificate (standard SSL/TLS cert—includes certs with SANs) # SSL Wildcard certificate (SSL/TLS cert with a wildcard CN) # Extended Validation (EV) Server Certificate—issued directly by Comodo and subject to Comodo's domain vetting processes, terms and conditions and CPS, but at no extra charge beyond the base InCommon certificate service fee. # Code Signing certificate (for signing software that can be trusted when distributed with, for example, jar files, etc.) # User certificate (Digital Signature) (for signing email, documents, or authenticating to PKI based services) # User certificate (Encryption) (for encrypting email, documents, or symmetric keys used to secure data). Comodo has made available a centralized key escrow service, but this is not part of the basic set of services offered in this program at this time. It is available as an add-on. # User certificate (Dual Use) (a combination of the above two)—Comodo has made available a centralized key escrow service, but this is not part of the basic set of services offered in this program at this time. It is available as an add-on. Escrow of dual use certificates is potentially problematic however because it may eliminate the non-repudiation characteristic of signing certificates. h3. Can I have my own Campus Root issued under the InCommon hierarchy? The initial release of this program does not provide this functionality, but this option is available under the agreement with Comodo. When the GUI for certificate life cycle management has the capability of supporting this option, it is anticipated that institution-based subordinate CAs (and campus-specific profiles and practice statements) will be made available to members who desire this functionality for an additional cost. h3. Will the certificates issued via this program be recognized by other federations? This functionality is anticipated for a later release of the program based on the demand from the InCommon community. The agreement with Comodo allows for cross-signing of other CAs at an additional cost. h3. Are non-profit regional research and education networks and other organizations within the .edu domain eligible? Not for profit regional research and education networking organizations with primary offices in the United States that are not housed within an otherwise eligible educational institution may join this program by paying an annual fee of $2,000. No further discounts are applicable to this fee. In all cases, participation in this program is solely to allow the organization to acquire certificates for staff within that organization and for servers and services operated directly by the organization. Participation explicitly excludes the ability for the organization to issue certificates to members of the organization or to resell the service to members of the organization. This fee also applies to any non-Carnegie classified organizations who qualify for participation (i.e., organizations in the United States who currently have a .edu domain). All participating organizations must still join InCommon as is required for all participants in this program. h3. What is the certificate chain for SSL certificates issued by the InCommon Certificate Service? See the [InCommon Certificate Types|InCommon Cert Types] for answers to this and similar questions. h3. Where can I obtain a seal? Please visit http://www.trustlogo.com/install h3. Will certificates issued by the Certificate Service comply with the emerging InCommon Identity Assurance Profiles (Bronze/Silver)? The InCommon PKI subcommittee will ensure that the certificates align with the Identity Assurance Profiles. h3. What is the certificate chain for Extended Validation (EV) SSL/TLS certificates issued by the InCommon Certificate Service? See the [InCommon Certificate Types|InCommon Cert Types] for answers to this and similar questions. h3. Do I need to install any certificates in my browser to access web sites that use SSL or EV certificates issued by the InCommon Certificate Service? No, you do *not* need to install any certificates in the browser. The AddTrust root CA certificate, which is required for browser access, ships with all known browsers. In general, intermediate CA certificates are passed from the server to the browser as needed, so yes, there is a certificate bundle that needs to be installed on the server, but *not* in the browser. If you are a site administrator testing a new server configuration, there is one caveat, however. Some browsers (such as Firefox) will store intermediate CA certificates received from a server in the browser's certificate store, so unless you're careful, you may be tricked into believing your server is configured correctly when in fact it's not. _Be sure to remove intermediate CA certificates from your browser's certificate store before testing your server configuration._ h3. What is the best way to test a server configured with an SSL or EV certificate issued by the InCommon Certificate Service? Be wary of using a browser to test your server configuration. Some browsers (such as Firefox) will store intermediate CA certificates received from a server in the browser's certificate store, so unless you're careful, you may be tricked into believing your server is configured correctly when in fact it's not. To avoid this pitfall, use openssl to definitively test your server configuration: {pre}$ openssl s_client -connect server:port -CApath /etc/ssl/certs/{pre} If the client machine does not have the /etc/ssl/certs/ directory, try the following command instead: {pre}$ openssl s_client -connect server:port -CAfile comodoroot.crt{pre} In either case, if certificate validation passes, you know your server is configured correctly. Note that /etc/ssl/certs/ and comodoroot.crt contain root certificates only; no intermediate CA certificates are included. h3. What are the supported browsers, devices and application suites? Extended Validation Browsers: * Microsoft Internet Explorer 7+ * Opera 9.5+ * Firefox 3+ * Apple Safari 3.2+ * Google Chrome 1+ Web Browsers: * Microsoft Internet Explorer 5.01 + * Mozilla Firefox 1.0+ * Opera 8.0+ * Apple Safari 1.2 + * Google Chrome * AOL 5+ * Netscape Communicator 4.77+ * Camino 1.0+ * Konqueror (KDE) Mozilla 0.6+ Email Clients (S/MIME): * Microsoft Outlook 99+ * Microsoft Entourage (OS/X) * Mozilla Thunderbird 1.0+ * Microsoft Outlook Express 5+ * Qualcomm Eudora 6.2+ * Lotus Notes (6+) * Mail.app (Mac OS X) * Microsoft / Windows Mail 1.0+ (Vista) * The Bat 1+ Micro Browsers / PDAs: * Apple iPhone * iPod Safari 1.0+ * Microsoft Windows Mobile 5 / 6+ ** Windows Mobile 5 certificates will be issued from a Non-InCommon / Internet2 branded subordinate Root * ACCESS NetFront Browser v3.4+ * RIM Blackberry v4.2.1+ * KDDI Openwave v126.96.36.199+ * Opera Mini v3+ * Opera Mobile 6+ * Sony Playstation Portable Sony Playstation 3 * Netscape Communicator 4.77+ * Nintendo Wii NTT / DoCoMo Application Suites: * Microsoft Authenticode Visual Basic for Applications (VBA) * Adobe AIR Sun * Java SE 1.4.2+ * Mozilla Suite 1.0+ * Sea Monkey Document Security Platforms: * Microsoft Office (Word, Excel, Powerpoint, Access, InfoPath) Server Platforms: * All SSL-Capable Server Platforms


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Walking into an all-vegan grocery was an odd experience. It was a little like entering a lingerie store. While I could see straight away that the place could benefit me, I knew deep down that it wasn't really meant for me. Of course that wouldn't stop me from taking a good look around. Perhaps I'd learn something new…
Such was the case the other day when I toured the soon to launch Vegan Supply shop in Chinatown. I learned a lot. Unbeknownst to me – still ever red in tooth and claw – the edible options for vegans have exploded in recent years, and by the looks of things all over the shelves at 250 East Pender Street. If you're vegan, congratulations. If you're considering making a change towards veganism, this place is at the end of your rainbow. And it won't be long now. The brick and mortar front of VeganSupply.ca looked nearly complete.
The online store was launched in 2014 by Jason and Linda Antony, who also co-own the popular vegetarian restaurants Meet On Main and Meet In Gastown. Irony has put them in what used to be a Chinese BBQ pork operation. But that was a long time ago. The 2,500 sqft space (with another 2,500 sqft in the basement) has sat dormant for almost as long as I can remember. It's last use, if I'm not mistaken, was as an office (without exterior signage). Before that, it was the home of a durable goods store called Man Cheong Trading Co., which I have no firm recollection of. Jason and Linda picked it up in early 2016, running it as a warehouse for their online stock (they supply a half dozen or so local eateries with vegan products) while undergoing a lengthy permitting process for the store.
As to how it will fare is anyone's guess. I'm not the least bit tapped into the vegan world (a fact brought home while browsing the crowded shelves — so much interesting stuff!), but I see that Virtuous Pie is always busy down the block, and a vegan organic gelato shop is imminent across the street. There are also thousands of people in Vegan Supply's customer database, so I expect it will cause some excitement within the vegan community when it opens. (Jason and Linda are also gunning to launch another location in South Surrey in September, so confidence is clearly a test they never had to take.) Regardless of the ease or difficulty of their success in Chinatown, it's swell to see the space leased for a change, even if I won't be the most regular of its customers. They're hoping to open softly next week, and I wish them well.


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The mattress should be placed on any type of firm, sturdy, and flat surface. This type of surface allows the mattress to provide dynamic support and comfort. Please make sure your platform is well built and can support the weight of the mattress and the sleepers.
- Slatted bed frame
- Platform bed frame
- Adjustable bed frame
- Box spring
- Any other hard, flat surface.
Here are some examples of bed frames/platforms used with our mattress, click here.


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Of course, you already know what kind of football team fundraiser the team will want to do - chocolate is the obvious choice as far as they're concerned. Chocolate football team fundraisers are one of the classic choices, but don't be tricked into thinking that this is an old or tired football team fundraiser that won't work anymore. In fact, the whole point of chocolate football team fundraisers still being around is that they continue to perform consistently well, even today. Chocolate works particularly well if you have kids selling to other kids, and if you can get permission for them to sell on school grounds, the sky is the limit as far as profits are concerned.
For a football team fundraiser with a wider range of potential customers, you might want to go for something like the Go Green catalogue fundraiser. This pre-sell football team fundraiser does not require any investment on your part, and the catalogue has a lot of wonderful products that are all great for the environment. This is a very popular football team fundraiser for those who are planning on canvassing the wider community instead of just staying on campus.
For other football team fundraiser ideas, have a look at our site, and get ready to be inspired.


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Originally Posted by igloo
"Turkish toweling?"
Think cotton bath towel. It's an old term...why? Ain't gotta clue.
I know what a Turkish towel is; Turkish cotton and open-end looming. It's the "toweling" part I don't get. Oh well.
Originally Posted by Michael Stoops
The bottle does indicate "Irvine, CA" which is our current location. We were in Newport Beach for a few years prior to moving to Irvine, and in Pasadena for many decades prior to that. We've been at our present location for roughly 20 years, so that bottle can't be any older than that.
I have this same era bottle that has been sitting in our car wax collection for a long time. Barely used, like new old stock. Last week I pulled it out, shook it up, and used it to clean my headlights. Worked great! The rubbing actually seemed to take off more of the oxidized coating than wet sanding. It's dark tan and has the consistency and smell of liquid crayons if that makes sense. I'm going to buy a new bottle of PlastX tomorrow to compare....But the mystery of the manufacturing date is bugging me. UPCs/barcodes started showing up on items 40 years ago (1978), yet clearly these bottles were from the Irvine years. Was Meguiar's not putting barcodes on their products? And what year did the Meguiar's logo change?
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Holy Family High School is accredited by the North Central Association, a division of AdvancEd.
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Last updated on April 11, 2020
Church confederation – right or wrong
By Michael Browne, U K.
The argument against the need for 'Confederation of Local Assemblies' in India.
This is an argument opposing the current agitation for the "Confederation" of independent local churches in India – in order, as its exponents feel, to present a forceful united voice to Government authorities in face of renewed religious persecution
The Growing persecution of Christians across international boundaries in the country after country is currently a major concern in both the local Christian communities and the whole global Christian profession. Rape, harassment, and martyrdom have raised its ugly head again in India where only a few years ago Australian missionary Graham Stains was incinerated alive with his two little sons by Hindu fanatics in the state of Orissa.
In the same Orissa State within the past year anti-Christian violence has flared up again with scores of Christian Churches being torches and Christian slaughtered for forced to deny their faith!
What should be the attitude of Christians towards this ongoing oppression?
Why has it happened and what is the Christian response?
In the nature of assemblies seeking to follow New Testament principles, they have no confederated voice or energy.
They appear insignificant and irrelevant to both national and local authority wherein any given location they are simply one small religious group—easily overlooked and marginalized!
Because of this, there are brethren among Indian assemblies who sincerely feel that independent autonomous, local churches are by reason for their autonomous status too vulnerable and stand isolated in their individual entities.
They need an authoritative corporate voice to be able to call for protection from actual physical attack, and financial support for legal representation in cases of unjust litigation.
So the case of some kind of confederation is presented as an answer to this very real predicament.
But while a 'confederation' of isolated and independent local churches may appear to be the logical and human answers to the problem, is it the spiritual and biblical answer?
No Confederation of Churches seen anywhere in Scripture.
It is significant that in the face of the severest persecution of the early Church age, represented historically by the early letter to the seven churches (Rev. 2: 2), the churches are still seen in their individual entities as far as the Lord o the churches are concerned!
No confederation of the churches is suggested by scripture anywhere, as a response to persecution. The 'seven churches' were always that- seven individual lampstands on their own individual bases!
The fact of harassment, persecution, and martyrdom is explicit and actual in Christian communities across continents and nations in our present-day world.
The apostle Peter forewarned the Christians in all generations not to thin it strange should fiery trails beset them. "Beloved, think it not strange concerning the fiery trial which is to try you… but rejoice, inasmuch as you are partakers of Christ's sufferings; that, when His glory shall be revealed you may be glad also with exceeding joy" (1 Peter 4: 12-13).
Heavenly wisdom, instruction and strong consolation from the Bible await the believer who is counted worthy to suffer for Christ's sake.
The Christian, illuminated by Holy Scripture, knows that the 'secret power of lawlessness' (2 Thessalonians 2:7) has been working in opposition to God in the world from apostolic days, and part of that 'mystery' is the bitter persecution leveled against the testimony of God through an alienated world system controlled by one malicious master-mind.
John says of that wicked one, "and we know that we are from God, and the whole world lies in the power [control] of the Evil One" (1 John 5:19 ESV)
The Christian's Warfare is Spiritual, NOT Carnal
The Apostle Paul elaborates even further when he writes to the church at Ephesus, "For we do not wrestle against flesh and blood, but against the rules of the darkness of this age, against spiritual hosts of wickedness in the heavenly places" (Ephesians 6:12).
So the biblical view about all those who persecute the disciples of Christ is that they are spiritually blinded and deceived by fallen, supernatural spirit power. Against these, Christian engage in spiritual warfare.
He knows the deceived human (flesh and blood) channels of persecution are not the real foes in this warfare.
The screaming mob, the threatening crowd, the beatings, the stones, the fire – all this evidence of satanic activity, and the human channels are viewed by a compassionate Christianity as a subject for prayer, tolerance, and pity. "Father, forgive them, for they know not what they do" (Luke 23:34).
So the answer to persecution is never seen in scripture as a show of corporate strength by the local churches. Christ did not, Peter's sword (Matthews. 26:51-54) for protection when he had legions of angels poised to defend Him.
And that is the Christian's recourse still today, not the arm of the flesh in confederated energy upon earth, but reliance upon the unseen but the real spiritual powers in heaven – come what may, and complete submission to the permissive will of God in the circumstance whatever that may be (Dan. 3:16-18)!
Meek Submission NOT Retaliatory Force or Church Confederation
It is this meek submission in the face of severe persecution even unto martyrdom that breaks the heart of the persecutor! IT wasn't a forceful confederated group of churches that moved Saul of Tarsus!
It was the sight of Stephen kneeling there amidst that hail of murderous stones (Acts 7:59-60), and praying and crying with a loud voice, "Lord, lay not this into their charge" that broke his heart! It was those forgiving words that so tortured Saul day and night even after, and brought him eventually to repentance and salvation.
That an innocent man of such noble bearing soul, in the very act of being ruthlessly murdered by such a hate-filled rabble, both intercede for them and pray for their forgiveness, stabbed knives into his conscience! So it is still today!
There is a real sense in which meekness and non-resistance to evil is a greater moral persuader than vengeful retaliatory force or the power of church confederation could even be! In the spiritual realm of Christian ethics, as taught and exemplified by our Lord Jesus Christ, it most certainly is.
Far better than a move to the federation in face of persecution and discrimination, is the scriptural appeal to prayer and committal of our cause to God. In his First Epistle, Peter writes of the example left to us by Christ, "Who, when He was reviled, reviled not again; when he suffered, He threatened not; but committed Himself to Him that judgeth righteously" (1 Pewter 2:23).
This is the Christian's recourse in the face of persecution, harassment, injustice, and terrorization. Wrong is wrong and evil is evil. He does not condone the wickedness done to him because he refuses to resist it. He does what the disciples of John the Baptist did when Herod cruelly beheaded their defenseless and righteous leas when they had buried his body, "they went and told Jesus" (Mathew 14:12).
So our recourse still is to "tell Jesus". The Christian commits his cause to Him that judgeth righteously. God the righteous Jude will avenge His persecuted saint in due course in that, "day of wrath and revelation of the righteous judgment of God; who will render to every man according to his deeds" (Romans 2:5). The Christian way is to leave the outcome of injustice slander, persecution and all evil done, to God, the judge of all, and pray for their persecutors (Luke 23:34).
This is not to prejudice the Christian's right to appeal, and legitimately, to his Civil and Constitutional rights vis-a-vis unlawful actions against him. Both Paul (Acts 22:25-29), and the Lord Himself (John 18:23), drew attention to unlawful actions made against them.
Paul also appealed to his citizenship rights under Roman law (Acts 25:10-12). That is not, however, in the same category as a humanly conceived plan to confederate the assemblies in order to gain official recognition of our plight!
Individual appeal to Constitutional rights is allowable, both as a deterrent to and safeguard against further unlawful harassment or hurt, and to emphasize the legal and moral guilt of the persecutor.
Often our Indian believers have repeatedly stood their ground when publicly harassed by the extremist group seeking to intimidate them and force them to cease witnessing.
They have courageously appealed to their legitimate constitutionally guaranteed religious freedom to practice and propagate their faith; they have also sought the protection of the police whose duty it is to uphold the State Constitution and protect its citizens when their Constitutional rights are infringed.
Often, however, they have been arrested by the very authority who ought to have protected them, on the ground that it was they, who by their proclamation of the Gospel was offering a provocation and thus disturbing the peace! In such a case they have done their duty by the law, and from that moment are cast upon the Providence of God for justice and protection, and may go no further by way of retaliation or confederated action.
Present Appeal to an All-India "Confederation of Local Assemblies"
What brethren in India have already done is unilaterally seek legal opinion to form a Confederation of Assemblies "to safeguard their interests and faith"!
They promise to preserve the independence of local assemblies but they impose "bylaws" of the association! They propose a 'General Body' responsible for the oversight and administration of the Confederation with an appointed paid Administrator.
The Confederation will have the power to register church property in its name and to operate various assembly activities. It would represent the constituent assemblies to the Government and other agencies, give professional status to evangelists, help assemblies and evangelists in a time of persecution, and undertake legal help where required.
This is the proposal. But no matter how appealing the concept of confederation is in the short term, in the long term it would prove absolutely disastrous to the principle of autonomy or independence for the local assemblies.
While giving local churches a more concentrated and seemingly stronger voice with the central government or local authorities, the federation would have crossed the strict boundary of obedience to the scriptural pattern.
It would be a move away from God's design of His churches (see and cp. Heb. 8:5) in favor of the ideas of human expediency! Nothing should be more dangerous than challenging the wisdom of God in this critical matter!
Man's Institution Challenges the Divine Constitution
Once a federation of local assemblies was established, no matter how reassuring the promises that it would not hinder the expression of local autonomy in practice it most definitely would! An organization would have displaced the organism! Man's institution would challenge the divine constitution!
A name will be given that distinguishes it from all other Christian bodies, thus placing it immediately on the unscriptural denominational or factional ground. An inevitable centralization of control and command would wickedly be put in place.
NO doubt initially, it may be, very competent and spiritually-minded administrators would guide the new federation.
However, it would not be long before strong-minded, unspiritual, and ruthless power-hungry men would begin to take over the churches of God, and control would pass into the hands of men who would silence all protest, and consolidate their power by despotic rule!
History repeatedly teaches the bitter lesson of turning form the rock foundation of divine revelation to the shifting sands of human reasoning! The whole structure—and mark my words—will sooner or later collapse- and great will be the fall of it!
This whole proposal if pursued will inevitably divide the Indian assemblies from top to bottom, and make havoc of what has been a great work of God. Let our Indian local assemblies by duly warned, and refuse to shift from the truths and principles of local church autonomy they have received as a legacy from their spiritual father. It has proved a blessing up to now- and our prayer is it will continue so to be as we honor God by submitting to His holy and inspired Word. Amen and Amen!
(An Adaptation from the Book Church Confederation Right or Wrong? by Michael Brown, U K)
Read more on this issue/debate @ BrethreNet | Bridging Brethren www.brethrenet.com
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Published on: Jan 3, 2011, at 02:43
Last updated on December 14, 2019
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Create Remarkable Products, Fast! [3-Step Guide]
Create Remarkable Products, Fast! [3-Step Guide]
Surviving in today's marketplace requires not only consistency, but speed. Check out these key steps to getting your product in consumer hands ASAP.
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The pioneer of the disk drive industry Alan Shugart once said: "Sometimes I think we'll see the day when you introduce a product in the morning and announce the end of its life in the evening."
We're almost there! Companies that fail to innovate fast today, die out tomorrow. But how can we create products at a remarkable speed without compromising the quality? The answer is – continuous improvement, both of your product and business as a whole.
Did you know that Amazon releases a new change to its services every 11 seconds? This is 8000 changes per day. Amazon is already miles ahead of the competitors, way before they finish their morning coffee.
Amazon knows that the secret to success is not found in some "giant-leap-for-a-mankind" projects. Rather, it's the small human steps that bring all great companies to the stars. Manageable, incremental, consistent actions.
Below, we have identified the 3 fundamental steps towards fast, high-quality product development. Please note that all of them are vital and have to be done simultaneously and regularly to ensure the best result.
1) Iterate Fearlessly
First of all, we have to understand that no product has ever been rolled out perfect the first time it hit the market. This liberates us to deploy faster, of course, but it also helps focus on the core MVP (minimum viable product) and iterate confidently.
Iterating basically means improving gradually. Providing the essential features (MVP) at first, and adding new ones later when it makes sense.
This is, of course, the basic idea behind Lean startups, and continuous improvement overall. Lean approach is extremely popular nowadays, especially in the software development (remember Agile/Scrum?), and there are good reasons for this.
The benefits of such a rapid yet balanced product development include:
- Quicker results (if you fail, you fail early and lose less);
- Less initial resources required;
- Faster return on investment;
- Safer scaling (thanks to the early user feedback).
The truth is, no one can give you a better feedback about your product than the customers. Therefore, make sure you reach them quicker and spend as little as possible until you are confident that the core assumptions work.
Minimize the Time To Market, launch small, get feedback fast, and then improve madly. Follow the same cycle to deploy new features for your existing products – this will enable you to scale at the right pace.
2) Plan Properly
Continuous improvement methodologies and Agile in particular are far from an unstructured mess. In fact, no improvement is even possible without planning. Therefore, highly flexible systems also require an overarching plan to stay productive.
Product development strategy often can be improved in the process, when the new marketing insights are gathered. That's why you always have to keep in mind the following basic questions:
A. What is your market?
It goes without saying that before starting any product development you should have an idea of your target customer. But what if you're wrong about who your business should target? Plus, the world keeps on spinning, and, maybe, you'll have to change your marketing focus with time.
Ask yourself more often:
- What are the needs of our target market?
- What are the benefits of our product?
- Does it fit in the current market?
- What are the features users find lacking?
B. What is the time frame?
Deadlines help us stay put and keep our production rate intact with demand. That's why it is absolutely necessary to properly define and mind the time frames. Remember that your success heavily depends on how quickly you respond to market changes.
C. What are your methods?
In the software industry, we use various different approaches to prototype, develop, and test the products. Most of our choices depend on the project scope, then the rest follows. Our own checklist looks the following way:
- Product Development Specifications
Here we note the details about requirements, whether it is a native app or web service, has something to do with eCommerce or not, etc. Here we include information about the budget, design features, technical functions, marketing specifications.
- Wireframes Or Functional Prototyping
The complexity of the project defines the depth of the concept development. Sometimes it's more efficient to simply go with wireframes, agree on the concept, and get right to the development stage.
- Development Team
The right choice of people on the team is crucial. For example, we have people with various expertise and technical skills, so for each project, we have to peak the developers carefully. Too many companies try to do everything at once, but it's simply not possible. We understand that every developer has his strengths and weaknesses.
- Testing Strategy
The product development team chooses the optimal testing method according to the nature of the project. Some products require test automation, which we cover either with our own solutions or frameworks like Selenium. We make sure that testing stage is both fast and effective.
3) Document Everything
By everything, I mean all of the information regarding the product development strategy and history. It doesn't have to be a truck-sized book, but it has to include the key points and data.
Given that documentation is clear and concise, it can significantly speed up the development process. It also saves a lot of headaches when something breaks, because you have both the grand plan and the history of changes. This way, you also simplify maintenance and boost the overall quality.
Documentation is intended for everyone involved in a project. In software development, for example, it benefits designers, marketers, developers, testers, users, and, of course, clients. Therefore, we usually form the following types of documentation:
- Technical Documentation
Includes information about the architecture and functionality of the software. Extremely important, especially for large projects. Contains a detailed description of different functional parts, APIs, and discussions on the code itself.
- Design Documentation
Explains and shows the final look of the product. Can include both narrative and graphics on how the software should feel like, look like, and behave. Simplifies building stage, helps visualize the result before the product is finished.
- User Documentation
Explains how the code works. Depending on the complexing of the product and the target audience, the depth of explanation can vary. As a rule of a thumb, when creating documents for general users, aim for a clarity and brevity. Use a clean, easy-to-scan layout.
- Marketing Documentation
Everything regarding marketing strategy, brand development, and analytics are included here. Very important, as all of the decisions invoke a certain market response, which can be researched beforehand. Marketing data is power when it's in the right hands.
Deploying high-quality products quickly and improving rapidly is possible. However, it requires adopting a constructive yet flexible development framework that will support consistent improvement.
To succeed in today's quickly changing market conditions, companies must concentrate on product development speed, not just quality. Time To Market has to be reduced to a minimum to receive customer feedback and improve faster. Higher quality can be achieved through Lean methodology (like Agile), parallel testing, and proper documentation.
Finally, finding the right partner for your business can make your business improvement process ever easier. Whether you're up for creating a new product or supporting the existing one, we're ready to help you!
Boost Solutions has both business experts and software developers to help your company succeed. Contact us today to find out more about our custom solutions.
Published at DZone with permission of Liubomyr (El.) Kachur . See the original article here.
Opinions expressed by DZone contributors are their own.


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The former county seat of Bucks County, Bristol is full of historic buildings and locations just waiting to be discovered. From an old movie house turned into a professional theater to a variety of ethnic festivals that celebrate everyone's unique heritage and everything in between, Bristol is bustling with exciting activity.
In 2017, Bristol Borough was named the winner of the Small Business Revolution "Main Street" competition! They were selected after 14,000 nominations, five finalists and then a week long nationwide vote. The town's leaders and small business owners were featured on season two of the series. Watch our interview with the hosts below and watch the entire series on Hulu.
Formerly called Buckingham when settled in the late 17th century, Bristol was formerly an established port and dock for boats and ships transporting passengers and freight, as well as a diverse textile milling community. Visit the Margaret R. Grundy Memorial Museum, where you'll get a look at the interior of one of these beautiful town houses that is so pristine, you'll think your stepping back in time. It is specifically modeled in the Queen-Anne style that combines modern conveniences and the technological innovations of the day along with a nostalgic styling that recalled an earlier, less industrial time.
Travel just a few miles away to Levittown to visit the former home of the affluent Pemberton family, Bolton Mansion. The beautifully-restored 17th century mansion is a great example of Early Bucks County architecture and public events are offered regularly on the estate throughout the year. If you love history, take a guided walking tour through Historic Fallsington, a nationally recognized Historic District. You'll feel as though you've stepped back in time at this impeccably preserved site!
If you love the water, Bristol is the place to be! Two large floating docks with 32 boatslips and a fishing area opened in 2017 near the iconic Bristol Wharf area. Click here to find the answers to frequently asked questions. While walking along the waterfront, don't miss The Harriet Tubman Memorial Statue, a must-see among Bucks County's Underground Railroad sites!
For a hands-on farming experience, head to Snipes Farm & Education Center in Morrisville. This working farm offers visitors the chance to interact with live farm animals, plant seeds in the garden and learn about the natural world using unique nature games and activities.
- Harriet Tubman statue along Bristol waterfront
- Pennsbury Manor
The Bristol Cultural & Historical Foundation is tasked with preserving the rich, exciting antiquities of this history laden town. Walk Bristol's Radcliffe and Mill Streets to see some still-standing historic, and restored town houses. Stop by the Centre for the Arts to view amazing artistic work by local and regional artists. This vibrant and unique art gallery also offers a gift shop, studio room and reception space.
Relax by the Delaware River while you read through generations of local and international books at the Margaret R. Grundy Memorial Library. You'll learn more about the history and culture of Bristol, the Grundy family genealogy and your other interests as you peruse the eclectic collection at this vast library. Located just a short walk from the library in the heart of the town is Bristol Riverside Theatre. The quaint theatre has a large stage capable of big shows, and provides a cultural hub for the community with enthralling children's theatre, toe-tapping musicals and wonderful special events. There's always something awe-inspiring on-stage here.
Head to nearby Morrisville to visit Pennsbury Manor, the former home of Pennsylvania's founder. Built by William Penn in the 17th century, the house and its 43-acre estate has been fully restored to its colonial glory. Walk through the reconstructed Manor and outbuildings, filled with period furnishings, or take a tour of the beautiful gardens. Living history events are held throughout the year at Pennsbury to give visitors an idea of what life was like during Pennsylvania's founding days. If you're visiting with a group that's interested in antique mansions, stop by Mansions Along the Delaware to plan a tour of four beautiful riverside country estates including Pennsbury Manor, Andalusia, Glen Foerd on the Delaware and Grundy Mansion.
- Bristol Riverside Theatre
- Cycling in Bristol
Bristol's Mill Street is lined with unique shops and boutiques such as Another Time Antiques. Old-fashioned furniture, art, jewelry, glassware and other antiquities are still in fashion at this fantastic antique store. Another unique shop in the area is the Barking Spyder Board Shop, a one-stop-shop for all skaters and scooters. Head to Bristol's TrainPops Attic, a hobby shop specializing in all scales and gauges of model trains. And while you're in the area, make sure to pick up a personalized gift for your loved ones at Great I.D.'s by Anne. This shop specializes in beautiful, custom embroidered gifts for people of all ages that are sure to put a smile on your face, and the faces of your loved ones.
Located on the Delaware River with five dining rooms, a historic tavern and an outdoor riverfront patio, the King George II Inn is a staple of the Bristol community. Dine on delicious entrées as you enjoy the view of the roaring river, and the ambiance of the cozy colonial inn. Another splendid dining option in Bristol is the Golden Eagle Diner & Bakery. The charm of their brass and wood furnishings creates the perfect atmosphere to get comfortable and enjoy elegant, delicious dining at an affordable cost. Café Bombay offers a sampling of authentic Indian cuisine from the entire country! With imagination and creativity, the spot introduces new dishes with traditional meat, vegetarian options and bread in a cozy and refined environment. Plus, they make their own spice mix every day. Another great spot that presents creations from scratch is the Mill Street Cantina. This eatery is focused on providing fresh, local and sustainable meals.
Take the time to slow down and appreciate the good things in life at Calm Waters Coffee Roasters, a coffee shop and specialty coffee roaster.
Make an appointment to find out how rye whiskey is made in person at Dad's Hat Pennsylvania Rye Whiskey distillery! Enjoy an up-close view of the aging and distillation process, topped off with a whiskey tasting and an opportunity to buy the products direct from the distillery.
Famous for their Italian hoagies, Mazzanti's Market is a throwback grocery store that the kids will love! Other great family-friendly spots are Cesare's Ristorante, a local favorite that is known for their pizza, the Radcliffe Diner, a cash-only breakfast and lunch staple highlighting pancakes and burgers in down-home digs and Pines Tavern, another favorite neighborhood haunt. This small, family-owned business prides itself on being a comfort-food specialist! Taste meatloaf and veal and peppers while enjoying live music. Looking for dinner and a show all in one place? Georgine's Restaurant has been around for more than 30 years serving casual, large portion Italian fare. It features a full bar and weekend comedy shows. Another great stop for authentic Italian cuisine is at Annabella Restaurant. Try one of their signature antipasti dishes or a hot, baked stromboli or calzone.
- Iced Coffee at Calm Waters
- Historic King George II Inn in Bristol
You'll probably need a couple of days to experience all of the fun that beautiful, historic Bristol has to offer. Nearby Levittown offers a variety of brand name hotels for those planning to stay over in the area including the Ramada Levittown and the Quality Inn Levittown which both offer an on-site restaurant and lounge, complimentary hot breakfast and an outdoor pool. Take advantage of the on-site fitness center and complimentary hot breakfast in the morning at the Comfort Inn Morrisville.
Looking for outdoor adventure? Explore 4.5 miles of trails through various habitats at Silver Lake Nature Center. Don't forget about the gift shop, hands on exhibit or amphitheater!
- Crowd at Broken Goblet
- Dad's Hat Pennsylvania Rye Whiskey
Bristol comes alive during festival season with a variety of ethnic fairs. The Annual Celtic Festival kicks off the season in June with live music from a variety of Irish-style artists, authentic Irish food, carnival rides for the kids and more. Each July, the Puerto Rican Cultural Association hosts the Annual Puerto Rican Day Festival with plenty of authentic cuisine, live musicians and dancers and fun cultural workshops. The exciting ethnic celebrations continue in August with the Annual Afro-American Festival which features live musical entertainment, a special play area for younger guests and a quiet place for prayer and reflection. As summer comes to a close, come to Bristol in September for the Annual Italian Day Festival complete with delicious homemade Italian food, carnival rides, live entertainment and more. Make sure to come to the Annual Historic Bristol Day which takes place every October in town. This free, family-friendly street fair features a variety of arts and crafts, food vendors and entertainers, children's games, a sailing regatta, a car show and much more!
Enjoy the quaint riverfront town of Bristol during First Fridays on the Delaware all summer long. The events feature free family-friendly entertainment, performances and live music, and kids art classes. Typically held on the first Sunday of May annually, though rescheduled for May 19, 2019, check out the Annual Antique Auto Show, where a multitude of custom and classic American and foreign cars are put on display to compete for trophies in various categories.
Feeling hungry? Bring your appetite to the Annual Peach Social, featuring an angel food cake topped with fresh peaches and ice cream among other tasty treats! Take the chance to explore all Bristol Borough has to offer during Restaurant Week, where participating businesses will offer special prices and deals, new menu items and extended hours


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Let - Martha Street, London, E1 - £13,000
The premise is located in a busy location in Shadwell, East London just minutes from Shadwell DLR/Underground station. New management will benefit from previous brand building and marketing activities to the local marketplace, located 5 minutes from Watney Market.
The office has provided a comprehensive estate agency service offering professional assistance with residential properties for sale, to let, property management services, property finding and real estate investment and is ready for any prospective entrepreneurs to move their business to the next level. The agency had been servicing in this location for 4 years.
The property has A1 and A2 licensing permission, and it is currently being used as a sweet shop. The current leaseholder is changing location for expansion of business. This is a significant opportunity to purchase this business lease in a prime location which will be suitable for new Start-Up businesses including; Accounting firm, Business Consultant, Estate Agent, Solicitors, Travel Agents and other Service Sector Businesses.
If you would like more information about this business opportunity, please contact Metropolitan & Crown to arrange an appointment.
Descriptions of the property are subjective and are used in good faith as an opinion and NOT as a statement of fact. Please make further specific enquires to ensure that our descriptions are likely to match any expectations you may have of the property. We have not tested any services, systems or appliances at this property. We strongly recommend that all the information we provide be verified by you on inspection, and by your Surveyor and Conveyancer.
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Successes and challenges of the Baby Friendly Hospital Initiative in accredited facilities in the Cape Town Metro Health District
Henney, Nicolette M.
MetadataShow full item record
Breastfeeding impacts on the health of both the mother and infant and has been noted as being influenced by physiological, physical, socio-economic and environmental factors. The undisputed benefit of exclusive breastfeeding for both the mother and child has led to the global prioritisation of the promotion, protection and support of breastfeeding with the adoption of the Baby Friendly Hospital Initiative (BFHI) strategy. Baby Friendly Hospital (BFH) status is awarded to a maternity unit when they are found to be complying with set criteria Ten Steps to successful Breastfeeding. South Africa has implemented a re-evaluation system for retention of accreditation status, by reassessing accredited facilities every three years. The respective provinces are tasked with monitoring the implementation of BFHI in their public health facilities. Internal monitoring reports, completed by the Western Cape Provincial Department of Health, reflect erosion of key steps between national reassessments. Aim: To describe the experiences, challenges and successes of BFHI implementation in the BFH accredited facilities in the Cape Town geographical health district. Methodology: An explorative qualitative study was conducted. One key informant interview, ten in-depth interviews with champions for BFHI in the maternity facilities and two focus group discussions with frontline staff working at these facilities were used to collect data. The data was analysed using thematic content analysis to identify the main themes related to the successes and challenges experienced with the maintenance of the required practices related to BFHI accreditation. Results: Participants reported that the implementation of the BFHI impacted positively on the health of both mothers and infants. Fewer children were being admitted for common childhood illnesses such as diarrhoea subsequent to BFHI implementation. Mothers were recovering more quickly after delivery and less complications related to delivery, such as postpartum bleeding, were observed after the implementation of BFHI. BFHI implementation had a positive impact on the attitudes of maternity staff to breastfeeding promotion, protection and support. Subsequent to being awarded BFH status, facilities are tasked with maintaining the implemented practices. Challenges to maintaining the practices included lack of implementation of BFHI practices at clinics, lack of support from facility managers and support staff such as counsellors. The internal assessments implemented as supportive monitoring structures are considered by participants to be a demotivating process and concerns were raised about non nursing staff assessing nursing practices. Conclusion: The potential impact of this strategy on infant and maternal health must be realized by the implementers of BFHI, before the strategized aim is achieved. Co-ordination and support by all role players is vital to the success and elimination of challenges experienced with implementation and maintenance of the BFH strategy.


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Hōkūle'a crew share their aloha with friends and family before departing on their 1,000 mile sail to Palmyra Atoll. This voyage is the first deep-ocean training for the Hōkūle'a Wolrdwide Voyage in which the traditional Hawaiian canoe will circumnavigate the Earth. The crew carry with them the idea that we are all crew members on Canoe Earth and, just as on Hōkūle'a, we need to care for one another an our resources.
You can check out the crew anytime you want on their Twitter feed here: @HokuleaWWV
Filed under: Announcements, Education, Environment, Hawaiian, Superferry, Sustainable Living, Technology, Transportation | Tagged: Hōkūle'a: Launch to Palmyra Atoll, Hokulea, Video | Leave a comment »


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Kingdom has started providing reception & concierge services and security services to 126 Back Church Lane in Aldgate East, London on behalf of Aston Rose Chartered Surveyors. The building is leased by Diabetes UK and it is their UK central office.
This is a new media-style six storey, 25,000 sq. ft. building which has an impressive, full height glazed reception. Constructed in 2015, it is located just a short walk from Aldgate East Station. The commercial property includes air conditioning, LED lighting, lifts, bicycle racks and showers.
The property is managed by Kingdom's client, Aston Rose, an established independent firm of chartered surveyors specialising in commercial property consultancy across all sectors nationwide. This includes investment, agency, valuation, management, landlord & tenant and building surveying. They also specialise in residential block management. The multi-disciplinary chartered surveying practice was established in 1991. Their clients include private individuals, small family property companies, pension funds, charities, FTSE 100 companies, friendly societies and businesses.
Innovative, independent and driven to explore new ways, Kingdom successfully manage thousands of service personnel to the highest standard specialising in security, cleaning and environmental protection. Our national network of regional support offices manage thousands of service personnel to the highest standard, benchmarked by all the major UK quality accreditation bodies.
Established in 1993 and operating nationally, commercial and service strength supported with organic and acquisition growth has seen Kingdom become one of the largest independently owned companies in the UK within their areas of service expertise. Commercially strong they have a strategy to continually grow and strengthen by expanding their services and offering a complete support service to their customers.
Kingdom take a fresh approach to the support services market: adapting to the proliferation of new technologies and emerging security threats, whilst also offering their customers a leaner, smarter and more connected way of working.
For more information about Kingdom and all their services, please visit www.kingdom.co.uk or call 0845 051 7702.Rate this posting:


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In my younger and more vulnerable years my father gave me some advice that I've been turning over in my mind ever since.
"Whenever you feel like criticizing any one," he told me, "just remember that all the people in this world haven't had the advantages that you've had."
F. Scott Fitzgerald …obv
And so the story of this dress began. Although, this dress has nothing to do with the above quote, aside from the fact that it was for a Gatsby themed night. It's a fairly good quote for any time though so it seemed as good a way to start as any other. And it's been a while since I started a blog post, so I needed something to get me going. No worries there though, apparently I'm quickly back to my usual rambling form.
Anyhoo…the dress.
This was originally going to be my entry for the Simplicity Star Sewist competition. I finished in time and everything, but then realised I couldn't post pictures anywhere as the dress was for a surprise hen night theme and I didn't want to be the one to ruin the secret.
I photographed it anyway and, now the hen night has been, I can finally reveal all.
My intention was to make a 1920s inspired dress that I could also wear casually. That ruled out all the tasselled, beaded dresses, which would have been amazing, but far too time consuming and definitely not 'picnic practical'. (And yes, that is a new thing that I've just invented and will now be my gauge as to whether I should make something. If I can sit on the grass and eat cake in it, then it's a winner!)
I used New Look 6145. I can't remember what size I made it, but I do remember choosing to make it so that the finished measurements were fairly loose around the waist especially.
I made the shift dress much shorter than intended and then attached a circle skirt to make a drop waisted flapper-esque dress.
The fabric is a super drapey viscose or something from the Rag Market in Birmingham. It's so soft and comfortable and I love the colour.
We got all glammed up for our murder mystery and it was all great fun…until I turned out to be the bad guy. Oops.
This dress was so easy to make – hopefully I can find ways to wear it that don't look too costumey. Any tips?


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Sojourn Into the Night: A Memoir of the Peruvian Rainforest
Sojourn Into The Night—A Memoir of the Peruvian Rainforest
Travel to the rainforest of Peru as the original photos in this watercolor journey help tell the story in this unrhymed, poetic narrative which captures the stillness of the night and my delight in seeing unique creatures secure in their own world.
Awestruck by the beauty of the Peruvian rainforest, I behold what is hidden in plain sight. Aided by the full moon, the stars and three flashlights, the jungle guide traces the almost imperceptible – camouflaged creatures, unseen but for the probing lens and heightened senses of this mentor who, among the cacophony of undefined sounds amid ambiguous paths with buttress roots spread wide, staunch soldiers in their mission as lianas reach up with wooden fingers in communion with arboreal giants, quietly courses ahead in this exalted forest with depths of knowledge and intuition surpassing my own.
A teacher by profession, I become the student in this unfamiliar great biome, learning facts but also becoming aware of my limitations as a sentient being, capable of looking but incapable of seeing but for the gentle guidance of one who communes with nature.
Ebook and paperback available at Amazon.com and Barnes & Noble.com. Ebook only at Smashwords.com.
Click here to purchase an ebook copy of Sojourn Into The Night—A Memoir of the Peruvian Rainforest from Amazon.com.
Click here to purchase a paperback copy of Sojourn Into The Night—A Memoir of the Peruvian Rainforest from Amazon.com.
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© 2015, 2016, 2017, 2018, 2019 All rights reserved. No part of this content may be reprinted without express permission from Elaine Donadio.


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Hogs Hair Brush 12 MM Wide
- Item #: 99534012
Hogs Hair Natural Brush The Second of the set 12 MM Wide
Use these natural hair brushes (non-heated) with molten wax. Size 4mm.
The Painting Iron (Ref #995301.00) can be set up as a small Hot Plate / heated palette where waxes can be mixed, etc.
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31 October 2018
It is important for expectant mothers to keep active and fit during pregnancy. As your baby grows, you will need to be able to support the increasing weight as well as maintain the stamina to go through actual labour itself. Exercise also helps to reduce the risk and severity of gestational diabetes.
However, exercising should be something enjoyable for you. If it comes to a point when you are not enjoying it or starting to feel discomfort in any way, you should scale down or stop.
We will go through some common FAQs below:
1. What are some instances when a pregnant woman should NOT be exercising?
Contraindications to exercise: vaginal bleeding, risk of preterm labour, cervical incompetence, multiple pregnancy, known low lying placenta. Also avoid exercise if you have any pre-existing medical conditions that will bar a pregnant woman from exercising.
2. For those who have no pre-existing issues, and can participate in workouts, what do they need to be careful about, when they exercise?
During pregnancy, the body anatomy is different and ligaments soften due to the pregnancy hormones. Mums must be careful not to over stretch or have sudden movements that may cause ligament injuries. Balance is also an issue.
Remember to go easy on yourself. The aim is to maintain fitness, not to attain new fitness levels.
3. Taking all that into consideration, what are the types of activities that will be suitable for expectant mothers?
Aerobic fitness (for cardiovascular fitness) and resistance exercises ( for flexibility and strength training).
Generally advise avoiding exercise in first trimester for women who have been sedentary all this while (not for any medical reason but generally anxiety during the first trimester with regards to miscarriages and most women don't feel so well during that phase to exercise as well)
4. And for that matter, what types of workout should they NOT engage in?
No contact sports, scuba diving, high speed sports like skiing. Also avoid abdominal crunches, dead lifts or any exercise in a supine position.
5. As baby grows bigger, and expectant mothers become heavier, understandably, the exercises should differ in intensity and duration, shouldn't they?
The intensity of the exercise may need to reduce depending on how they feel. Remember, it should be about maintaining some fitness not attaining new levels).
Instead of brisk walking, walking might be good enough or even a slow stroll in the evening.
Ideally exercise for 30 minutes. At least 3 times per week. Heart rate should be 60-90% of maximal heart rate or RPE 4-5 (can converse comfortably or can converse but requiring a little effort).
6. What other factors should be considered as well, before an expectant mother starts an exercise regimen?
Keep exercise to 30 minutes and in an environment that is not too hot. It is a good idea to get clearance from your doctor to make sure you are fit for exercise.
7. For a pregnant woman engaging in exercise, what are some warning signs that she should stop her workout immediately?
Exercise should be enjoyable for you. Stop if you are feeling abdominal discomfort, too uncomfortable, breathless, faint or nauseous.
Also stop immediately if medical issues like vaginal bleeding or leaking liquor, preterm contractions arises.
If you feel pain from the exercises, it could be overstretching of ligaments or muscle injury. Stop and allow pain to disappear before resuming carefully. If it is not because of ligament injury, you can continue with stretching/flexibility exercises. Prenatal yoga is a great option.
8. What are some common myths / misconceptions that discourage pregnant women from exercising? What contributes to this false sense of insecurity?
The common myth or fear is that exercising can cause miscarriages or early delivery, which is not true. However many women choose to not risk it unless if they really enjoy exercising, especially if family and most friends around are advising against it.