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Moses lie upon this ground of complaint; therefore indebitatus assumpsit will not lie. But there is no foundation for this argu
ment. It is held, indeed, in Slade's Case, 4 Rep. 93, that
where debt will lie, assumpsit will also lie; but the negative doctrine, e converso, is not any where held; it is rather a general rule, that where debt will not lie, indebitatus assumpsit will^). 2dly, That in this case no implied contract can arise, whereupon to ground an assumpsit. But surely, if a man Is bond fide obliged to refund whatever money he has unlawfully received, an implied debt is thereby raised, quasi ex contractu. 3dly, That where money is recovered in a Court having a competent jurisdiction, it cannot be overhauled in another Court, but by writ of error or false judgment. But the verdict given in this cause is consistent with the determination of the Court of Conscience. The commissioners determined merely upon the indorsement, and refused to go into the collateral matter of the agreement; in which they did right; else, upon such a matter as a note of 30*., they might go into a large and extensive account; and might settle the balance of a series of mercantile transactions, much superior to their conusance (r). And yet, though the judgment was right, the iniquity of keeping the money so adjudged to be paid may appear in another Court. Suppose an insurer is condemned to pay money on the [ *221 1 * death of a person who afterwards appears to be alive; would not a new action lie for him, against the person who recovered upon the former judgment ? (*) The admission that an action will lie upon the express agreement, is conclusive upon this case. For the great benefit of this action (upon an implied contract) is, that the plaintiff need not set out the particular circumstances, on which, ex aquo et bono, he demands a satisfaction; but may declare generally for money had and received to his use, and may give the special matter in evidence. And it is equally beneficial to defendant, who may give in evidence any equitable matter, in order to discharge himself. Therefore, if it stood merely upon principles, there is no reason why the plaintiff should be confined to his action on the special agreement, and be debarred his remedy on the assumpsit implied by law. But the point has been expressly determined in Dutch and Warren, M. 7 Geo. 1, Common Pleas(t): wherein it was held, that it was at the election of the party, either to affirm an express contract, by bringing an action on the special agreement, or to disaffirm it, and rest on an implied one, by bringing indebitatus assumpsit. In this case, the plaintiff had paid to the defendant 2621. 10s. for five shares in Copper Mines, to be transferred on the 22d of February, which defendant failed to do. Plaintiff brought indebitatus assumpsit, for money had and received to his use: And the jury, who in these actions can go into all the equity of the transaction, gave him 175/. only, which he recovered; being the value which the shares had fallen to on the said 22d of February. Therefore we are all of opinion, that the defendant ought in justice to refund this money thus mala fide recovered; and though an action on the agreement would also have indemnified him for his costs in the Court below, yet he may waive this advantage and pursue the present remedy.
f.i/) See 1 Com. Dig. Assumpsit (C), pa. 184.
(r) But see Fomin v. Osieell, I M. i S. 393.
(s) See Tomkins v. Bcrnet, 1 Salk. 22, Skin. 412, S. C. where it is said: "one bound in a policy of assurance, believing the ship to be lost, when it was not, paid
his money; and it was held he might
The Postea must be delivered to the Plaintiff(i').
(») See the observations of Eyre, C. J., in Philips v. Hunter, in Error, 2 H. Bla. 402. There a partner resident abroad, knowing that a trader in Engtand had stopped payment, attached, in the name of himself and his partners resident here, a debt due to such trader, and obtained payment of it under the judgment of a foreign Court; it was held by six judges (Eyre, C. J., distent.) that the assignees of the trader might recover the money in an action for money had and received against the partners: affirming the judgment of K. B. The Chief Justice said, (p. 414), "The case of Motet v. Macpherlan, is, I believe, the only decided case, that countenances such an action, but I cannot subscribe to the authority of that case."—" In the argument of that case, it is supposed to be the same thing, as to the force and validity of the judgment, whether the action had been brought upon the agreement, or to refund the money. But it appears to me to be a very different thing. Most certainly the case of Dutch v. Warren, does not prove the proposition. The ground of that case was the disaffirmance of the contract, upon which the consideration money had been paid."—"In the case of Motet T. Macpherlan, I think the agreement was a good defence in the Court of Conscience; bat if it were otherwise, the recovery there was a breach of the agreement, upon which an action lay; and this was in my judgment the only remedy."—" I believe that judgment did not satisfy Westminster
The King V. Greenwood. [ 222 ]
GREENWOOD was an attorney of this Court, and, about Attorney struck two years ago, was struck off the roll for malpractice; and was °ff ,hc "J"11.TM"? now upon humble petition and motion re-admitted; the Court declaring, that the striking off the roll was not to be understood as a perpetual disability, but was sometimes only meant as a punishment, and might be considered in the light of a suspension only, if the Court sees cause («).
(«) The like was done by the Court, T. T. 37 G. 3, K. B.; Tidd's Pr. 82 (ed. 1821). But he cannot take any advantage of bis privilege in any action then de
Hall at the time; I never could subscribe to it; it seemed to me to unsettle foundations." So in Johnson v. Johnson, 3 Bos. & P. 169. Ld. Alvanley, C. J. observed that in the case of Motet v. Macpherlan, (as reported in Burr.) some principles arc laid down, which are certainly too large, and which he would not rely on: such as that, wherever one man has money which another ought to have, an action for money had and received may be maintained; or that wherever a man has an equitable claim, he has also a legal action. See the observations also in Brisbane v. Dacres, 5 Taunt. 159, 160. And in a case, where Motet v. Macpherlan was referred to, it was held, that where money has been paid under the compulsion of legal process, which is afterwards dicovered not to have been due, the plaintiff cannot recover it back in an action for money had and received. Ld. Kenyon, C. J.—"After a recovery by process of law, there must be an end of litigation, otherwise there would l>c no security for any person;" Marriott v. Hampton, 7 T. R. 269. And see Cobden v. Kendrick, 4 T. R. 432, n. (a). As to the action for money had an received, see Vin. Abr. Actions of Assumpsit (N 2.) & Supp.; Bac. Ab. Assumpsit (A) p. 262; Com. Dig. Assumpsit (A); and Mr. Nolan's note, 1 Stra. 406. Sec also Thurston v. Mills, 16 East, 254; Farmer v. Arundel, pott, 824; Jaquesv. Golightly, post, 1073; Barbone v. Brent, 1 Vern. 176.
pending; Ex parte Cole, 1 Doug. 114, n; Moody's Ca. Barnes, 42. See also HiWs Cs. post, 991.
A will, made pending a common recovery, shall convey the lands recovered; post, 251.
Essoin day was
Selwin V. Sei/win.
S. C. 2 Burr. 1131.
THIS was a case stated out of Chancery, for the opinion of the Court of King's Bench.
By deed, A. D. 1750, John Selwin was made tenant for life, remainder to his son John Selwin in tail. In 1751, 20th April, the father and son joined in a bargain and sale to one Wakelin and his heirs, to make him a tenant to the prcedpe, in order for a common recovery, jthe uses of which were declared to be, for Selwin the father for life, remainder to the son in fee-simple. Trinity Term, A. D. 1751, began June 7th. On the 8th of June, John the son made a will, whereby he disposed of all his real estate (w). In this same Term, a writ of entry was sued out, returnable Quinden. Trin. viz. 17th June, and the recovery was completed the same Term; and soon afterwards John Selwin the testator died.
The question was, Whether the lands in question passed by this will, made after the bargain and sale, after the beginning of the Term, but before the return of the writ of entry?
Mr. Sewel, for the plaintiff argued, that they did not. Nothing passed to Wakelin by the bargain and sale, but a freehold descendible, so long as John the son had heirs of his body: Seymour's Case, 10 Co. Rep. 95 b; said in Machil and Clark, ] Salk. 619, to be a base fee, but that is a mistake. *The bargain and sale left nothing in testator. All made over to Wakelin, else he could not be tenant to the preecipe. The uses of the recovery then declared were future, not present uses. The testator therefore had nothing to dispose of, when he made his will, nor till the recovery was completed. Had he died before recovery suffered, he could have disposed of nothing. In Sfielley's Case(x), the ground was, that the judgment was actually given the very morning of the day that the recoveree died. Pigott Recov. 153; land passeth not till the recovery completed; 2 Lev. 28, Hudson and Benson, S. P. I consider this recovery as a judgment on the day it really happened, and not as having relation to the first day of the Term. This never held, where it appears upon the face of the record, to be the contrary, or where it would work a wrong or injury to a third person. This would be setting up an averment against fact and the record.
(N. B.—ln the exemplification of the present recovery, according to a practice introduced by Willes, C. J., about twenty years since, the date of the return of the writ of entry, which formerly used to be noted in the margin by way of memorandum, is now inserted in the body of the record.)
(w) He devised all his freehold and other estates, whereof he, or any person in trust for him, were seised or possessed, either in reversion, remainder, or expectancy, and all his estate, right, title, and
interest therein, to his father in fee. He
Pigott, 58; writ of entry returnable before the date of the Selwin release, which made the tenant to the praecipe; therefore no "•
tenant, and so the recovery ill. 3 Salk. 212.—{Foster, J., de- ELW"<" ■ clared he had all the reporters in his study, but did not know 3 Salkeld: so not cited.) Barton and Lever, Cro. Eliz. 388; Isley's Case, 1 Leon, 187; 1 Sid. 452; 1 Vent. 58; Latch. 92; Wynn and Wynn, B. R. Mich. 16 Geo. 2 (y); wife was vouchee in a common recovery: she and her husband appeared by attorney before commissioners, but she died before the day of appearance in Court. Notwithstanding this, the judgment was regularly entered; but error being assigned because of her death, the judgment was reversed. *As to the doctrine of re- r *224 1 lation, both of the recovery to the bargain and sale, and of the judgment to the first day of the Term; see Hind's Case, 4 Rep. 70 b. The bare intent of the party to acquire a new estate does not give it him. Suppose it had been a covenant to suffer a recovery, and then the covenantor makes a will, after the covenant, but before the recovery actually had, and dies; nothing passes by this will, notwithstanding the intent of the party; Cro. Jac. 643; 3 Rep. 25, Butler and Baker; doctrine of relations laid down at large. But, secondly, if the testator had a devisable interest, still the recovery is a revocation of the will pro tanto. For the cestuy que use of the recovery, the testator, retakes his land by a new conveyance. Many cases, which shew recoveries to be revocations of wills made before the date of the praecipe; and the reason will be the same, if the will be made before the return of it. Dister and Dister, 3 Lev. 108; Hudson and Benson, 2 Lev. 28; Marwood and Turner, 3 P Wms.. 163(«); 1 Roll. Abridgm. 614, pi. 2; lb. 615, (Q) pi. 1; Ibid. 614, (O) pi. 3: This last case applies also to the doctrine of relation.
York, Solicitor-General, for the defendant, considered — 1. What estate passed by the bargain and sale to the tenant to the praecipe. 2. Whether tenant in tail had an estate devisable, and whether he actually devised it. 3. What was the operation of the recovery on this estate.—First, as to the estate of the tenant to the praecipe, Seymours Case (a), and Bredons Case, 1 Rep. 76, shew, that a base determinable fee passed to the bargainee. Before the statute of uses, there was no other method of making tenants to the praecipe, but by fine or feoffment. *The use of the recovery resulted, to be executed in [ *225 J equity, if none was declared. Since the statute, new modes of conveyance have been introduced. The estate passed to the bargainee as a base fee. So argued by Holt, C. J. in Machil and Clark, Farresley (b). He has a resulting springing use, which is the"same as a trust, for the particular purpose of suffering the recovery: Lord Altham v. Earl of Anglesey, Pigott, 201; Gilb. Rep. 16; Lowland Buckeridge, T. 4 G. I, IStra.
(j/) 1 Wils. 35, 42; Willes, 563; 7 741; Barley v. Langworthy, Ambl. 653,
Mod. 492; Barnes, 17 j 5 Crui. Dig. 347, 3 Wils. 6, 3 Bro. Pari. Ca. 359 (2nd ed.)
8. C. la) 10 Rep. 95 b, 1 Bills. 162.
(z) S. P. Partms v. Freeman, 3 Atk. (J) Or 7 Mod. 18; S. C. Holt's R. 615.
Selwin 10(5. After the recovery had, the use results to the tenant in "• tail, if no other special use be declared.—2ndly, The testator
. had a future executory use, at the time of making his will. Not a present use, for the statute cannot draw the estate to the use till the possibility (i. e. the completion of the recovery) hath actually happened. And this future executory use is a devisable interest. He said he should trace the doctrine of possibilities by analogy to the doctrine of contingencies. It was anciently held, till Manning's Case (c), that an executorydevise on a term of years was bad. But [in] 1 P. Wms. 572, held to be an interest devisable—Marks and Marks, 1 Str. 134. Cases in Law and Equity, 342; Gurnel and Wood(d), C. B. 14 Geo. 2; devise to A., and if he dies before twenty-one, then to B. and his heirs. B. dies, and then the contingency happens by the death of A. before twenty-one. Determined, that this is an interest descendible to B.'s heir. I agree, that the possibility in the present case is not an interest assignable by conveyance; but it is devisable by will; Fitzgibb. 236, Lord Trevors argument. It differs from a right of entry or of action. This is not a mere possibility, but coupled with an interest, Vau. 270—273. Uses after fees determinable are interests devisable. In Duke of Norfolk's Case, Lord Nottinghatn thought j * 22f> ] *so; l'ollexf. 88: It is an use in esse, though not executed; and therefore devisable by will. The statute of wills intended to restore the same devising power, as existed at common law before the statute of uses. A contingent use is devisable, though not grantable, because wills enure in a different way from deeds. Deeds must pass a present estate, or vested interest. But in wills, a contingent use existing in the testator may wait a future event. Sir F. Bacon, in his reading on the statute of uses, (Works, vol. 2, p. 80, 81, last edition), makes a distinction between naked rights and contingent uses. "As to the transfer"ring usee, there is no action at law, &c." His reasoning is analogous to that of Lord Macclesfield in Marks and Marks. If the tenant in tail had died before the execution of the recovery, this contingent use must undoubtedly have failed; but as the contingency actually happened, the contingent use depending thereon must be served. And, if this interest be devisable, it is clearly devised by the words, " All my real estate;" for real estate is genus generalissimum, and has been allowed to comprehend even fee-farm rents (e).—3rd. As to the operation of the recovery when passed, it enures to substantiate the del lie, and not to revoke it. I allow, that the severity of legal Ncholustic niceties has introduced revocations, where they were never meant by the parties; and that, as those cases are now Mtabliihed, they are not to be shaken. But the present case (lilli-rH from them all. The estate of the testator was altered antecedent to the will, because,—1st, The recovery relates to the deed of bargain and sale.—2ndly, It relates to the first day
If I H Hep, U4 li. («) Countess of Bridgwater v. Duke of
hi) ,¥. V. K Vln. Ahr. 112, pi. 38, and Bolton, 6 Mod. 106: see ante, 204, n. (e). Iltil I T. II. 04.


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Whether this is your first time joining a country club, you are dissatisfied with your current club, recently moved to the area, or reentering the country club scene, we would like you to consider Radley Run Country Club.
Before you join any club, we'd like you to know some of the questions you should ask any club you are considering. You may even think of this as your RFP (Request for Proposal) for club membership. After all, you should be comfortable knowing the club can meet your personal and business needs, operates in a financially responsible manner, has an active Board of Directors, and an experienced staff.
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MISSION STATEMENT (WHY WE EXIST): To provide our family-oriented membership community and guests with the distinct ambiance of a second home by offering social, dining, and recreational experiences exceeding their expectations, while recognizing the rich character and history of the Club.

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Tumble Time uses a developmental age-appropriate progressive teaching curriculum. Our preschool physical fitness program is designed to promote and enhance motor skills, coordination and confidence, improve cardiovascular fitness, strength and flexibility with specifically designed tumbling equipment, music and fun activities.
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MWC 15 Special
While we got the confirmation that Samsung won't unveil the expected Samsung Galaxy S III at this month's Mobile World Congress in Barcelona, Samsung also said that it will announce some exciting new products anyway and one of these products could be the European LTE version of the Samsung Galaxy Tab 8.9. The Global Certification Forum (GCF) just approved a LTE-enhanced Samsung 8.9" tablet which is expected to follow last year's launched Galaxy Tab 8.9 which came without LTE support. According to the GCF, Samsung's GT-P7320 will support quadband GSM/GPRS/EDGE as well as dualband UMTS/HSDPA/HSUPA at 900/2100 MHz and dualband LTE at Europe's 800 MHz/2.6 GHz bands.
As always, there were no further details given but it's most likely that Samsung will have it on display in two weeks.
Cheers ~ Arne
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Here's how you can recreate Zoë Kravitz's gorgeous Oscar lookMarch 06, 2018
Zoë Kravitz attended the Vanity Fair Oscar Party in Beverly Hills, California last Sunday.
The hit girl paired an elegant YSL gown with a perfect and fresh makeup look that you can easily recreate.
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Prep your skin with Or rouge oil for a dewy finish then sculpt your face by adding a touch of glow shot to key areas (cheekbones, arches under the brow, corners of the eyes, nose bridge, Cupid's bow).
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Welcome to the IEEE Communications Society Victorian Chapter
Welcome to the Victorian Chapter of the IEEE Communications Society. The Society is a diverse community of industry and academic professionals with a common interest in advancing communications technologies. Through publications, conferences, educational programs, local activities, and technical committees, the Society aims to:
- Foster original work in all aspects of communications science, engineering, and technology
- Encourage the development of applications that use signals to transfer voice, data, image, and/or video information between locations
- Promote the theory and use of systems involving all types of terminals, computers, and information processors; all pertinent systems and operations that facilitate transfer; all transmission media; switched and unswitched networks; and network layouts, protocols, architectures, and implementations.
- Strongly advance developments toward meeting new market demands in systems, products, and technologies such as personal communications services, multimedia communications systems, enterprise networks, and optical communications systems.
Local Chapter
The Victorian Chapter consists of all IEEE Communications Society members who live in Victoria or Tasmania, Australia.
The main activities organised by the Chapter are talks, seminars, research collaborations, workshops, site visits and conferences. These events allow us to further our knowledge in the field as well as provide an opportunity to share ideas and network with our colleagues. The Chapter arranges presentations by local or visiting experts on topics of general interest for those working in or interested in communications.
Chapter Committee
The local Chapter Committee is a purely volunteer effort and currently consists of:
- Chair – Professor Kandeepan Sithamparanathan, RMIT University
Kandeepan is a researcher cum academic with a PhD from the University of Technology, Sydney and is currently with the School of Electrical and Computer Engineering at the RMIT University, Melbourne. In the past he had worked with NICTA (Canberra) and CREATE-NET (Italy) researching in the field of wireless communications and signal processing. He currently teaches undergraduate and postgraduate courses on mobile, wireless and satellite communications, and random signal processing. He is a Senior Member of the IEEE and was awarded as one of the best IEEE Reviewers by the IEEE Communications Society in 2011. He is the Vice Chair for the IEEE Technical Committee on Cognitive Networks (TCCN) and has published a book titled 'Cognitive Radio Techniques: Spectrum Sensing, Interference Mitigation and Localization' published by Artech House (Boston). His research interests are on cognitive radios, signal processing techniques, dynamic spectrum access, energy efficient communications, and currently more focused in bringing intelligence into the next generation LTE technology.
- Vice Chair – Dr. Karina Gomez, RMIT University
Karina received her Master degree in Wireless Systems and Related Technologies from the Turin Polytechnic in 2006, Italy. In 2007, she joined Communication and Location Technologies Area at FIAT Research Centre. In 2008, she joined Future Networks Area at Create-Net, Italy. In 2013, she obtained her PhD degree in Telecommunications from the University of Trento, Italy. Since July 2015, she is lecturer at School of Engineering in RMIT University, Melbourne, Australia.
- Secretary – Dr. Sathya Chandrasekharan
Sathya received his PhD in Electrical and Electronic Engineering from RMIT University, Australia in 2018. He also holds a master degree in network engineering from RMIT University received in 2012 and a bachelor degree in Electronics and Telecommunications from NMIMS University, India. His interests include Internet-of-Things, cooperative communications and aerial networks.
- Past Chair – Dr. Paul Fitzpatrick, Telstra
Paul is a Senior Member of the IEEE with a PhD in Electrical Engineering from Swinburne University of Technology. He has over 30 years experience in the telecommunications industry and academia working on the performance analysis, network design and modelling of 2G, 3G and 4G wireless networks. He is currently with the Network Modelling group in Telstra working on future wireless networks. He also holds the positions of Adjunct Research Associate in the Department of Electrical and Computer System Engineering, Monash University, and Honorary Fellow in the Department of Electrical and Electronic Engineering, University of Melbourne.
Membership Benefits
Membership of the IEEE Communications Society provides a range of benefits including:
- Access to the world's leading communications magazines and journal publications
- Discounted access to leading communications conferences such as Globecom, Infocom, WCNC, ICC and a large range of medium and smaller sized conferences
- Involvement in technical committees to define and implement the technical directions of the Society
- Eligibility for awards and peer recognition
- Eligibility for student travel grants of US$1,000 for presenting at selected Society conferences outside the Asia Pacific region.


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|Recipes » Dessert
Cherry Cordial Coffee Cake
By: Lu H. - Hudson, WI - 2017 Recipe Contest Submission
"This chocolate cake is one of our family favorites. The addition of the coffee and the cherries from Door County punched it up from great to phenomenal!"
This is a Door County Coffee Fan recipe. It was not made in the kitchens of the Door County Coffee Café.
Featured ingredient: Cherry Creme Coffee 10 oz. Bag Ground
Coffee Cake:
- 1 1/2 C Door County Cherry Crème Coffee (prepared and cooled)
- 3 C flour
- 1 1/2 C sugar
- 6 Tbsp. cocoa
- 3 tsp. baking soda
- 3 tsp. vanilla
- 1 1/2 C mayonnaise
- Pinch of salt
- 2 lbs. pitted Door County Cherries
- 1.5 oz. Door County Chocolate Cherry Coffee grounds
- 3 Tbsp. corn starch
- 3 C heavy whipping cream
- 1 C powdered sugar
- 2 tsp. vanilla extract
Coffee Cake:
- Blend cake ingredients with an electric mixer. Pour into (2) two 9" round cake pans with parchment paper on the bottom. Bake at 350°F for 30 minutes or until a toothpick inserted into the center comes out clean. Allow cakes to chill completely.
- Combine filling ingredients in a saucepan. Heat over medium heat until thickened to the consistency of pie filling. Add additional corn starch a teaspoon at a time, if needed. Remove from heat and chill completely.
- Whip frosting ingredients together until soft peaks form.
- Top one cake with filling and then with the second cake. Pipe frosting around the top edge of the cake. Frost the sides of the cake. Top the cake with the remaining cherry filling.
- Serve with a hot cup of Door County Coffee!


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For this embellishment I used old scraps of street maps, foam car/road sign stickers (from a Poundshop) and alphabet beads.I decorated the sleeve of the box first …….
……. and then created a topper to go inside, sorry about the wet glue showing, and threaded the words "You Passed" in alphabet beads, the end of which I hid behind the topper when I stuck it in position.


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In the kitchen ... there is a freezer full of home cooked warming meals to see me through December and into January.
I am wearing ... comfy, baggy clothes - just right for an evening at home, but I'm seriously hoping I don't have any surprise visitors tonight!
I am creating ... lists to help me keep on top of things; gifts still to buy, dates for carol playing, dates for carol singing and concerts, food to buy for the Christmas celebrations, cards to send ... and so on!
I am going ... out for another meal on Wednesday, this time for the Christmas meal with my new book group.
I am wondering ... when I can find the time to get my hair cut.
I am reading ... 'The House We Grew Up In' by Lisa Jewell, one of the books on my to-be-read list. I've just started it and am liking it so far.
One of my favourite things ... snuggling up in a warm home now that winter is here. I don't like the cold weather!
- Monday: teaching all day, committee meeting in the evening
- Tuesday: shopping in the morning, then teaching in the afternoon
- Wednesday: teaching in the morning, no plans for the afternoon, then the Christmas meal with one of my book groups in the evening
- Thursday: teaching in the afternoon, carol playing with the band in the evening
- Friday: teaching all day, carol singing in the evening
- Saturday: carol playing with the band mid morning, then meeting with friends for the rest of the day
- Sunday: no plans - leaving the day free
Linking with The Simple Woman's Daybook


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Behind the Whistle Editorial Policy
Adopted August 16, 2016
The IWLCA's Mission
To cultivate the growth of and to promote excellence in intercollegiate women's lacrosse.
The Mission of Behind the Whistle
- To provide a forum for IWLCA coaches to share their thoughts, experiences, perspective and/or opinions on issues relevant to our sport.
- To serve as a resource to articulate best practices and to position IWLCA members as experts in their field.
Behind the Whistle's Objectives
(meaning each blog post should accomplish one or more of the following)
- To provide insightful commentary on contemporary issues facing our sport or sports in general.
- To educate and enlighten the lacrosse and athletic community about the coaching profession
- To promote growth and development for coaches, players, and officials involved in the sport.
Behind the Whistle's Audience
Our audience includes IWLCA members, high school coaches, youth coaches, student-athletes, parents of student-athletes, as well as friends and fans of lacrosse and sports in general.
Submissions and Guidelines
Behind the Whistle welcomes and encourages submissions of content from IWLCA members including any ideas, comments, articles or suggestions that capture their experiences and opinions. We also will consider submissions from other members of the lacrosse community, including collegiate student-athletes, former coaches, officials, and media representatives.
- Topic Selection and Approval
The Editor, in conjunction with the Executive Board and Counsel when necessary, will approve all topics on a case-by-case basis; they must be consistent with the IWLCA and BTW mission statements. Before providing a submission, please ensure that it does NOT fall under any of the following categories:
- Promotional announcements, commercial endorsements or media releases; or
- Content which is irrelevant to the sport of lacrosse or collegiate coaching and its related issues.
You are encouraged to submit content along the following lines:
- Success stories
- Challenges and how you responded or witnessed those overcome
- Lessons learned and pertinent to share with others
- First-hand experiences
- Tips, ideas, how-to's, tools for coaches at all levels
- Relevant photos, images and video links to support submitted content
- Coaching innovations
- Images
You are also required to submit a sideline coaching photo or if you are not a coach, some type of lacrosse-related action photo, to accompany your text. All images on the site are published based on the understanding that they are NOT subject to prior copyright restrictions and are royalty-free. Photo credit will be given when requested.
- Content Style and Formatting Tips
The optimal length for any blog article is between 500 and 2,000 words – however, depending on the topic this can be shorter or longer. Authors are encouraged to suggest titles for their entry; however, the editor reserves the right to make the final decision regarding the title.
- Rights to Edit and Publish
The IWLCA reserves the right to edit all submissions and to make all BTW publishing decisions regarding each submission, including without limitation, what is appropriate content, revisions, additions and deletions, publishing in whole, in part, or not at all, removal, and the timing and order of each post. Any content submitted that is deemed by the BTW Editor to be in any way inappropriate or objectionable will not be published. The BTW Editor may consult with the Executive Committee of the IWLCA Board of Directors regarding any questionable content and that group reserves the right to make the final decision regarding a submission. Such decisions will be communicated to the author. You agree and understand that Behind the Whistle is not obligated to use any piece of content you submit to it and you have no right to compel such use.
- Social Media Sharing and Linking
You agree and understand that any content published on Behind the Whistle will be shared via IWLCA social media accounts and re-published on Inside Lacrosse Women. We will provide links to external websites that provide relevant content and support the information covered in our articles and content pieces. The IWLCA assumes no responsibility for the content found on any external third party websites linked to Behind the Whistle.
Submission process
Please submit your proposed content as a Microsoft Word document to:
Danie Caro
IWLCA Director of Communications
This blog features entries written by a variety of individuals within the greater lacrosse community. The views, opinions and positions expressed within these guest posts are those of the author alone and do not represent those of the Intercollegiate Women's Lacrosse Coaches Association (IWLCA), the IWLCA Board, or its members. The accuracy, completeness and validity of any statements made within these articles are not guaranteed. As a host site of the blog, the IWLCA accepts no responsibility for any errors, omissions or representations. The copyright of this content belongs to the author(s) and any liability with regards to infringement of intellectual property rights or any potential legal claims remains with the author(s).


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- 7
- 2
Address: 12 Hobson Street, Queenscliff, Victoria, Australia
This beautiful house is nestled in the heart of Queenscliff, just minutes from cafés, restaurants, shops and the beach.
Its three bedrooms – which contain two queen beds, one king single and two single beds – are perfect for families, couples, groups, girls' weekends and wedding parties.
After an extensive renovation, Abaleen House has been outfitted with quality fixtures and fittings. Lovely antique flourishes also showcase its Victorian history.
Feel pampered from the moment you arrive, when you're greeted by fresh flower displays and chocolate treats. Modern comforts, including wifi, a spa bath, air conditioning and a dishwasher, are there to make your holiday as relaxing as possible. The spacious living and dining area contains a plasma screen TV and a well stocked DVD library for those cosy nights in. Outside, a north facing deck features seating for entertaining, as well as an undercover BBQ.
- 2 queen beds
- 1 king single
- 2 single beds
- Spa bath
- Air conditioning
- Dishwasher
- Stereo
- DVD player
- Undercover BBQ
- Wifi
- Entertaining deck
- Off-street parking for 2 cars


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Our staff
Academic staff
Our academic staff are responsible for the management of the Department, and for research, teaching and supervision.
Support staff
Our support staff provide technical and administrative support and assistance for the Department.
Research staff
Our research staff work on specific research projects in all areas covered by the Department.


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Embellishments: Hodgepodge, Epoxy sticker, SU ribbons
I got yesterday 2 (yippeeeee) awards from Kelly (my daily dose blog :-) und a german blogging friend Ninchen! Thanks to both of you. I would like to mention now much i enjoy reading Heathers blog and Tienekes blog... (dont get me wrong.. no award... i just like their blogs!) maybe you want to check it out?
Have you seen my sketch i added yesterday to my posting???? I really would love to see what you create... maybe you can combine it with the Cute Card Thursday Challenge??? if not.. come and see what Murielle has made for the Friday Sketchers! Murielle's sketches are FABULOUS... i used this sketch already 2x and it is awesome !


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Reinsurance is critical to risk management in the property and casualty insurance industry. To provide consumers and businesses with more insurance at lower prices, ABIR advocates for a robust insurance market open to as many competitors as possible.
Global reinsurers are financially strong and have substantial capacity to support insurance companies in the wake of disaster. The ability to pool US hurricane and earthquake risks with the risks for typhoons in Japan or earthquakes in Latin America means coverage costs less than it would without reinsurance.
For example, in 2011, the largest ever catastrophic losses occurred outside the US. In a dramatic test of market performance, more than 60 percent of the losses in Australia, Japan and Thailand were largely paid for by reinsurers. Even with record-setting losses, large amounts of reinsurance were available in 2012 because the market is so resilient and because the business model calls for global pooling of losses to achieve diversification. In fact, the market attracted more capital which generated more capacity in spite of the losses.
US Regulatory Issues (Local & National)
Insurance works best in providing value to consumers when markets are competitive. Some times poorly designed regulation impedes market competition. Regulatory barriers can discourage cross-border trade. Furthermore, government run insurance programs can lead to subsidized insurance prices which freeze out insurers. When prices are subsidized consumers miss price signals about hazards in construction, location or peril.
Regulatory barriers to private sector risk bearing can be removed, be they poor residual market design, mandated cross subsidies or barriers to entry. Reinsurance regulation in the US is now evolving to recognize expert regulation enforced by non-US regulators; the new measures also call for an independent assessment of the financial strength of non-US reinsurers. These changes including the removal of reinsurance collateral requirements are expected to help identify financially strong reinsurers, create incentives for reinsurance buyers to conduct additional due diligence on selection of counter parties and move the US insurance regulatory system closer to international norms in open markets and supervisory risk assessment. Regulatory modernization is being led by the National Association of Insurance Commissioners and is being analyzed by the US Treasury's Federal Insurance Office.
International Regulatory Issues
The Global Recession of 2008 has led G-20 policymakers to redesign regulation of banks, securities and insurers. International standard setters are focused on a common regulatory framework and a broader set of guidelines and standards that would be applied to insurers. Risk management, corporate governance, capital requirements, financial reporting, use of debt, use of reinsurance and other elements of risk management and operational structure will be subject to new advisory regulatory standards which will be recommended to jurisdictions for adoption. The end result is intended to be a harmonized level of regulation applied to global insurance and reinsurance firms.
The Obama administration's budgets have proposed a tax on certain reinsurance income resulting from transactions between domestic insurers and foreign-based affiliates. The president's proposed tax on foreign affiliate reinsurance would only serve to limit US insurance capacity and drive up the cost of insurance – a major threat to homeowners and small businesses, particularly those in disaster-prone states. The president's budget proposal closely resembles legislation (H.R. 2054 and S. 991) introduced by Reps. Richard Neal (D-MA) and Bill Pascrell (D-NJ) and Sen. Robert Menendez (D-NJ) that would similarly result in a drastic rise in insurance rates across the country. In an economic impact study of similar, previously proposed legislation, the Brattle group, a leading economic consulting firm, found that if enacted it would have reduced the net supply of reinsurance in the US by 20 percent, forcing American consumers to have paid a total of $11–to-$13 billion a year more for their same coverage.
The administration's budget proposal violates longstanding US tax policy that calls for the application of an 'arm's-length' standard for related-party, cross-border dealings. In the insurance business, related party transactions are well documented; they are subject to mandatory approvals by state insurance regulators. Abundant comparative market regulatory information is available to enforce the so-called transfer pricing rules. The IRS has broad authority to enforce these laws as they relate to reinsurance transactions. The changes proposed run contrary to decades of US tax and trade policy and conflict with existing US tax treaty obligations. They could spur retaliatory actions from other countries and possibly damage relationships with important US trading partners.
Additionally, this tariff would violate World Trade Organization (WTO) commitments. One of the basic principles of the WTO is that a country cannot treat a foreign company worse than it treats its own companies; these proposals clearly single out foreign reinsurers for worse treatment than US reinsurers. Specifically, they subject foreign reinsurers – but not US reinsurers – to an arbitrary test to limit the tax deductibility of certain reinsurance premiums paid to them by their US-based affiliates. Just as foreign countries cannot protect their insurance markets for their domestic insurance companies and treat US companies unfairly, the US cannot protect the US market for domestic insurance companies and treat foreign companies unfairly. The European Union and individual countries like the United Kingdom, Switzerland and Germany have asserted that this tax would violate WTO commitments and tax treaties.
Climate Change
In 2009, ABIR members publically endorsed a climate change policy statement and backed scientific research on climate change through the Risk Prediction Initiative work of the Bermuda Institute for Ocean Sciences (BIOS) – a leading Bermuda-based climate science research facility. ABIR members updated their climate change policy statement in 2015. ABIR members support climate science research through their contributions to the BIOS' Risk Prediction Initiative, through their work with the Geneva Association and through individual climate research projects – some public and some proprietary – that enhance business and public policy knowledge.
Our ability to better understand climate change risks will help to promote better public policy decisions that will encourage the insurability of homes and businesses. Heightened focus on hazard mitigation, building resilience, land use planning and safer, stronger communities enhances the opportunity for private capital to insure and reinsure catastrophe exposed risk, thus reducing further exposure to taxpayers in subsidizing those insurance claims. Importantly, it protects people and property from damage and injury with stronger and safer communities.


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Welcome to Harneal Media.
We are a web design company specializing in websites for the maker community.
All pages are set up with daily backups and include assorted plugins to make each site unique.
Please visit the our client sites here and check out the website designs
If you have any questions or would like a quote, please contact us using the form here.


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All these people speaking of the revolution are
empty—their fingers and elbows
cremated in secret by Ceausescu
in that sainted January—all
we talk now is the future
EU prices, Belgian tourists, and low interest loans.
But you are the only one reading my poems before
I publish them (if I ever do); there is no
other Authority in the studio-apartment
we proudly possess in the milltown outskirt.
"You seem so disengaged with your literature—
engagé," this is how you sometimes chaff me
in the cold mornings.
Yes, that's right, maybe I've run out of
patience, we have certainly run out of cigarettes
and the latter, as Cioran used to say
hold more fire than the Gospels in our blessed country.
Chris Tanasescu is a Romanian poet and translator. His second collection of poems is forthcoming this autumn from Versus Publishers (Iasi). He has also launched two multimedia CDs with Margento—an internationally acclaimed band that won the Fringiest Event award at Buxton Fringe (UK) 2005. He lives in Bucharest with his beautiful wife Raluca.
Ilya Kaminsky was born in Odessa, former USSR, and came to the USA in 1993. He is the author of Dancing in Odessa, which won the Whiting Writers Award, American Academy of Arts and Letters Metcalf Award, and was named the "Best Poetry Book of 2005" by ForeWord Magazine.
Martin Woodside is currently working as an Assistant Editor at Poetry International. Martin has published a number of children's books, and his poetry has been published or is forthcoming in Limestone, Poetry Motel, The Hazmat Review, and the Conncecticut River Review.
Comments? firstname.lastname@example.com


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Biosignal: A Biomimetic Defense Against Bacteria
An Australian company has developed a technology which is based on observations of the seaweed Delicia Pulchra. Professors Staffan Kjelleberg and Peter Steinberg noticed that the seaweed was rarely covered in biofilms (bacterial colonies). They established that the seaweed uses natural chemicals, furanones, to keep it free of biofilms. The furanones jam cell-to-cell signaling systems that are pivotal to the ability of bacteria to form and maintain biofilms. The researchers founded a company, Biosignal, which is now developing products that disrupts "biofilms" without killing bacterial.
Biosignal is applying the technology to antibacterial paints, as well as other applications from contact lenses to cosmetics.
You can read more about Biosignal in this Science Daily article.
:: Via E Magazine


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(When agents are available)
The following floral designs find a home in a colourful glass or ceramic vase. The hues of the flowers used in each product are beautifullycomplementedby the colour of the vase used. The result is a colourful category that is still pleasing on the eye and heavenly on the nose. Place your order today and have NetFlorist deliver it on your behalf. We deliver to areas all across the country, including areas in Pretoria such as Val de Grace, Shere, Murrayfield and more.


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Tag: crown of thorns
King of the Jews
The Soldiers Mock Jesus 27 Then the governor's soldiers took Jesus into the Praetorium and gathered the whole company of soldiers around him. 28 They stripped him and put a scarlet robe on him, 29 and then twisted together a crown of thorns and set it on his head. They put a staff in his right hand. Then they knelt in front of him and mocked him. … Read More King of the Jews


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The Paleolithic Diet is a new dietary trend that has been gaining ground across the world. It is an approach to eating that is considered more biologically appropriate, as it seeks to emulate the diet consumed by our ancestors. The Paleo diet can help to promote weight loss, increase energy levels, and ease a variety of common ailments that are often exacerbated by processed food and modern dietary habits.
Many have received great benefit by adopting a partial or full form of the Paleo diet, which has contributed to its sudden increase in popularity. The Paleo diet is fairly simple to understand and implement provided you are well informed of the dietary guidelines in advance. Here is a detailed guide to help you get started on the Paleo diet. But first…
What is Paleo Diet? A Quick History Lesson
The aptly named Paleolithic diet (sometimes called the "caveman diet") dates as far back as the Paleolithic period when humans lived on a hunter-gatherer diet consisting of predominantly meat, poultry, and seafood, as well foraged vegetables, berries, nuts, and seeds. After the dawn of agriculture, humans began consuming other food groups such as grains, legumes, and dairy, many of which are not fully digestible. In the year 1913, a man by the name of Joseph Knowles ventured off into the wilderness to experimentally live as the hunter-gathers once had. Though he didn't exclusively hunt for his food, he did strive to live as entirely off wildly obtained food as possible.
He remained in the woods for about two months before returning to civilization to speak about his experiences. He discovered that in just a short period of time of consuming mostly wild foods, he had gained a health and vitality that had previously evaded him. He decided that a hunter-gatherer diet must be the healthiest diet for humans, as it was the diet that humans had eaten for most of their history.
Then in 1975, Walter L. Voegtin, a gastroenterologist, decided to further the experimental research of Knowles and published a book entitled The Stone Age Diet. In the book he argued that humans are biologically carnivorous and would thrive best on a diet that closely mimicked that of the Stone Age people. Though the scientific community originally rejected the concept, further research throughout the 80's and 90's led to the growing popularity of the Paleo diet, which is now practiced by roughly 3 million Americans. Dr. Loren Cordain has been credited with mainstreaming the diet and has published numerous scientific essays advocating its biological merit.
Premise and Rationale for the Paleo Diet – How it Works
The Paleo diet is said to be the most natural diet, as it was the diet consumed for the majority of human history. Thereby, it stand to reason that a diet that most closely resembles that of our ancestors would likewise be the most genetically appropriate diet, as it was the diet we had evolved to consume. The core concept of the Paleo diet is to fuel and energize your body predominantly with fats and proteins, rather than with carbohydrates. Early humans consumed very little carbohydrates and no processed carbohydrates, which have unfortunately begun to consume the bulk of the modern American diet.
Many grains are difficult to digest, as our digestive systems haven't been fully adapted to them. As such, we are unable to receive much nutritional benefit since the food isn't fully processed by our bodies. Grains also contain properties known as lectin, which prevent the absorption of other nutrients and make grains a somewhat counterproductive food source. On a Paleo diet, the person eliminates grains altogether and consumes a diet predominantly meat based, with some fruits, veggies, nuts, seeds, and eggs to supplement.
Legumes are also eliminated from the diet for the reason that they are high in carbohydrates, difficult to digest, and not a complete protein like that of meat. Similar to grains, legumes also contain lectins, which can result in nutrient malabsorption. Dairy is also eliminated on the diet, as even after 7,000 years of consumption, many humans are not able to fully digest dairy, which results in lactose intolerance.
The Paleo diet encourages people to eat as closely to that of their ancestors as possible, given that is how our digestive systems have been trained to eat over the course of thousands of years. This allows us to fully absorb the nutrients and proteins from our food, while forcing our organs and digestive system to do less work in the process.
The reality is, while humans have certainly evolved since the Paleolithic Period, our overall anatomy and genetics have changed very little. Thus, the diet that was most appropriate for our ancestors continues to be the most appropriate for us today. Advocates of the Paleo diet further propose that the majority of modern diseases such as heart disease, cancer, and diabetes are a direct result of our inability to adapt to the current dietary trends, due to our inability to properly digest many modern food sources.
Criticism of the Paleo Diet
Though the Paleo diet has been growing in popularity, many health professionals, nutritionists, and others within the scientific community are opposed to the diet. Opponents cite numerous examples of why they believe the logic for the Paleo diet to be inherently flawed. Firstly, they claim that humans have evolved since the Paleolithic era, and the diet most appropriate for our ancestors is not the most appropriate diet for modern humans.
Furthermore, dietary trends within the Paleolithic era varied greatly by region, with many groups of people subsisting on a diet considerably different than that proposed by Paleo advocates. Particularly when you take into account how much meats, fruits, and veggies have changed and evolved since the Paleolithic era, almost nothing a modern human could eat would closely resemble something eaten in the Paleolithic era.
Additionally, scientists argue that even though genetically we are remarkably similar to that of our ancestors, that isn't to say that we haven't evolved and adapted to our modern diets. Humans have the ability to develop minor genetic mutations in the course of just a few thousand years. In fact, while dairy was initially near impossible for humans to digest, in the course of just 7,000 years humans have developed a gene making them lactose tolerant, and thereby able to fully digest and absorb the nutrients and proteins from dairy. Thus, regardless of whether humans have changed much anatomy-wise, are bodies are quite capable of readily adapting to new foods over time.
Another important consideration is the general health of our Paleolithic ancestors. While they certainly lived on wildly obtained meat, fruits, and veggies, that isn't to say that was the optimum diet for them either. Hunter-gatherers subsisted on such diets solely because that was all that was available to them. However, life expectancy in the Paleolithic era was considerably lower than the life expectancy of today.
Health Benefits of the Paleo Diet
The modern American diet is one that is rich in empty carbohydrates, processed sugars, trans fats, and overly processed, nutrient-depleted food items. The Paleo diet is rich in unprocessed, natural, and nutrient-dense food, enabling the dieter to get far more nourishment per calorie than on the standard American diet. Meat and seafood contain very high levels of all of the micronutrients needed to sustain humans, and they are one of the only food groups that offer complete proteins with all of the essential amino acids. Therefore, living on a diet rich in meat will be more nourishing than diets based primarily on the consumption of carbohydrates.
Furthermore, by eating biologically appropriate foods and eliminating processed foods, your body will be able to better absorb more nutrients than it otherwise would. The standard American diet is often quite depleted in nutrients such as Vitamin D. Additionally, the ratio of Omega-6 to Omega-3 fatty acids is hugely askew among most Americans. The Paleo diet, on the other hand, is one that is rich in naturally occurring Vitamin D. The foods eaten on a Paleo diet will create a more appropriate balance between Omega-3 and Omega-6 fatty acids, thereby supporting better brain health as well.
The Paleo diet consists of a far higher intake of healthy saturated fats, which can lead to improved digestion, better skin, improved cognitive function, and healthier arteries. A huge perk of the Paleo diet is eliminating chemicals from your food. Given many processed foods contain innumerable ingredients, preservatives, and unwanted chemicals, many people have minor allergic reactions to their food without even realizing it. By making the switch to an all-natural whole foods diet, many people report fewer allergies and a general improvement in overall physical well-being.
Do you have to count calories?
Many are set in the philosophy that our weight depends solely on calories consumed versus calories burned. However, this isn't entirely true. The insulin hypothesis posits that the majority of obesity is caused by excessive consumption of carbohydrates, which raises insulin levels and leads to weight gain. By eating a low-carb diet you have better control over your insulin levels, which will allow less of the food you eat to be stored as fat. As a result, maintaining a calorie deficit isn't essential for weight loss as long as you eliminate the foods known to increase insulin levels.
Nonetheless, when seeking to lose weight on the Paleo diet it is important to eat appropriately. While the diet consists of all healthy foods, any diet can be unhealthy when improperly implemented. To lose weight on the Paleo diet, it is important to keep your consumption of oils, nuts, eggs, and seeds to a minimum, while eating an abundance of vegetables, fruits, and lean meats.
The Diet
Now that we have discussed the rationale behind the Paleo diet, we can take a look at what can be eaten on the diet. Remember that with any diet it can be healthy or unhealthy depending on your approach. Be sure to read the guidelines thoroughly and make sure you are eating the right amount of each food group to achieve optimal results.
What Should you Eat on A Paleo Diet?
Proteins – Higher Protein Intake
The Paleo diet is designed to be a low-card, high-fat, and high protein diet when compared to the standard American diet. The optimum macronutrient ratio is about 15% protein, 65% fat, and 20% carbohydrates.
– Fish and Seafood: While all seafood is permitted on the Paleo diet, it is wise to strive for seafood with the lowest mercury content. Wild caught Alaskan salmon is some of the best seafood available. Obtaining wild fish, rather than farmed fish, is usually the better option.
– Beef: Beef can be eaten on the Paleo diet, but it is best if it is grass-fed beef. Cows raised on soy and corn end up producing a fat that is lower in Omega-3's than those raised on grass, making grass-fed beef a superior option. Avoid all heavily processed and fatty meats, such as bologna and hot dogs.
– Wild meats: All wild meat such as rattlesnake, elk, bison, venison, and boar can be eaten. In fact, wild meat is the best as it is typically leaner, higher in protein, and free of all hormones and preservatives.
– Poultry: Wild fowl is preferable due to being leaner and free of growth hormones. When eating farm raised poultry, be sure to get organic pasture-raised chicken.
– Eggs: Eggs from any bird can be eaten on the Paleo diet. Just ensure the eggs are free-range. Additionally, if you are seeking to lose weight, be sure to keep your egg consumption to six per week or less.
Carbohydrates – Lower Carb Intake and Lower Glycemic Index
On the Paleo diet, carbohydrates should only consume about 20% of your diet and be derived exclusively from vegetables and fruits.
-Vegetables: Virtually all vegetables can be eaten on the Paleo diet with the exception of potatoes. However, other starches, such as yams and squash, are permitted.
– Fruits: All fruits can be eaten on the diet. However, it is important to consume fruit in moderation, as fruit is high in sugar which can spike insulin levels. Nonetheless, fruit is a fantastic source of carbohydrates, provided your don't go over your daily limit.
The Paleo diet encourages a high fat intake, with fats consuming about 65% of all calories consumed. For those seeking weight loss, you may wish to temporarily adjust your fat intake to meet your weight loss needs.
-Fats: Fats can be consumed in the form of healthy oils such as flaxseed oil, coconut oil, olive oil, and MCT oil. Additionally, avocado is an excellent fat source. Eggs also have a very high fat content and are rich in Omega-3's. Though strict Paleo dieters avoid all dairy, some consume ghee as a source of animal-based fats. If you are seeking to lose weight, keep all of these fats to a maximum of four tablespoons per day.
– Nuts and seeds: All nuts and seeds are permitted on the diet. Walnuts are considered the best, as they contain the highest levels of Omega-3's. Keep in mind that peanuts are actually not a nut but instead classified as a legume. Thus, peanuts are not allowed on the Paleo diet. For weight loss, eat no more than four ounces of nuts and seeds per day.
Concerning Grains: Grains are to be entirely omitted from the Paleo diet, as they are difficult to digest and block the absorption of other key nutrients.
Concerning Lectins: Lectins are what are known as anti-nutrients because they inhibit the absorption of essential vitamins in the body. Grains and legumes are known to contain particularly high levels of lectins and should be eliminated from the diet entirely.
Concerning Processed Food: Processed food should also be eliminated, as it is very calorie-dense and nutrient-depleted, making it an unhealthy food source. Furthermore, processed foods often contain a lot of empty carbohydrates, which can result in a spike in insulin levels. Instead, whole foods are to be consumed whenever possible. There are many recipes available for Paleo-friendly processed foods that can help to fill the cravings you may feel when switching to the Paleo diet.
Concerning Dairy: Most Paleo dieters eliminate dairy altogether, as our bodies were not initially meant to digest lactose. However, some people on the Paleo diet do advocate eating small amounts of ghee, as it is a nutrient-rich animal-based fat source.
Micronutrients – Vitamins/Minerals/Antioxidants on the Paleo Diet
Within the foods we eat, there are micronutrients, macronutrients, and antioxidants. Macronutrients are simply fat, carbs, and proteins. Micronutrients consist of all of the vitamins and minerals our bodies need to thrive. We also need antioxidants, which help to protect our body's cells from free radicals. The Paleo diet is a very nutrient-dense diet that will enable you to meet your nutritional needs more easily.
The micronutrient content of food can rapidly degrade due to processing, excessive heat exposure, and other factors. Thereby, eliminating processed foods from your diet and replacing them with fresh, whole foods will enable you to greatly increase your daily nutrient consumption. Furthermore, meat is one of the foods with the most complete micronutrient profile. Thus, a diet rich in meat will likewise be one rich in micronutrients.
How Much of each Nutrient Should I Eat?
The amount of each micronutrient you get will depend on your specific body type. For instance, pregnant or nursing women require more nutrients in general, as they are eating for two people. They will need particularly elevated rates of iron and folate. Additionally, those who struggle with malabsorption, meaning there bodies have difficulty properly absorbing nutrients from food, will require greater nutrient quantities per day.
The Paleo diet is known for being very rich in nutrients, supplying you with far greater nourishment than the standard American diet. The Paleo diet can also help to minimize problems with malabsorption in people who eat the diet over an extended period of time. To make sure you are getting enough of all your daily values, consider tracking your nutrition. There are numerous websites available that can help you to tally your daily nutrition and ensure your needs are being met.
Meal Timing
Many dieters advocate eating 6 meals per day, as this will help you to better control your blood sugar levels, in turn satiating hunger and cravings. However, this isn't necessarily the best method. For those just starting out on a Paleo diet, eating frequently may help you to adjust to the diet more rapidly, as you will experience fewer cravings in the process. However, once you have adjusted to the diet it is recommended you eat three meals per day, approximately five hours apart.
In the Paleolithic era, there was no set time that our ancestors sat down to eat. Their meal times varied day-to-day depending on their ability to find food and the time they had to eat. However, research has shown some validity in eating three meals per day, spaced five hours apart. Eating five hours between meals is a short enough period that you shouldn't feel hungry, but a long enough period to let your liver and pancreas rest from the last meal. By eating too frequently, your pancreas and liver will end up having to work overtime to keep up with the rate of food consumption, which can lead to health compilations later.
Additionally, eating breakfast within the first hour upon waking is most conducive to weight loss. By eating first thing in the morning, you help to stimulate your metabolism, allowing you to burn more calories throughout the day. Breakfast should also be the largest meal of the day, as it will give you your initial energy burst to conquer the day ahead.
Body Mass Index
The body mass index is a conventional method of determining whether or not an individual is underweight, normal, overweight, or obese. Generally speaking, the BMI is fairly accurate in determining levels of body fat. However, certain muscular or athletic types may have a high BMI when their body is lean. The BMI tends to be least accurate in older people, where body fat is often times underestimated. Nonetheless, knowing your BMI can be a helpful guide in achieving the body you desire. Having a BMI in the overweight to obese range can greatly increase you risk of cardiovascular disease and type 2 diabetes.
Omega 3 Fats: Fish
Paleo diet advocates promote a diet rich in Omega-3 fatty acids. Omega-3's provide innumerable benefits to the health. They can help to improve cognitive function by building brain cell membranes, as well as help to facilitate the proper clotting of the blood. Some studies have indicated that they have the potential to lower your risk of heart disease and stroke, while providing benefits for conditions like cancer, lupus, and inflammatory bowel disease.
For these reasons, eating a diet rich in Omega-3's can lead to optimum health. Fish is one of the highest natural sources of Omega-3's and is an essential part of a healthy diet. However, due to increased mercury levels in fish, it is important to know which type of fish to purchase. Purchasing wild caught fish, rather than farmed fish, is always a better option. Fish procured from Alaskan waters tends to have lower mercury content than in more polluted parts of the ocean. Arctic char is a form of farmed fish that is considerably less polluted than other farmed fish, making it another healthy option. Sardines are fish to eat, and they have the added benefit of being more economical. In general, strive to eat organically raised, and preferably wild caught fish whenever possible.
In addition to fish, Omega-3's can be found in a variety of other places such as nuts, seeds, and flaxseed oil. Keep in mind that it is important to maintain proper ratios between Omega-3 fatty acids and Omega-6 fatty acids. Hunter-gathers consumed the two fats at an equal rate of 1:1. Unfortunately, due to the processed diets of today, this ratio has become skewed so that people are getting far more omega 6's than 3's. The Paleo diet will help you to get back to an optimum ratio.
Importance of Fiber
Fiber is an integral part of any healthy diet. There are two types of fiber: soluble and insoluble, and both are very important. Fiber provides many health benefits including helping to control blood sugar levels, lowering your risk of heart disease and stroke, lowering your cholesterol, and promoting weight loss and weight management. The foods that tend to be highest in fiber, such as grins and legumes, happen to be the ones that are omitted from the Paleo diet.
Fortunately, there are plenty of Paleo-friendly fiber rich foods for you to feast on. Vegetables are a great source of fiber, particular artichokes at 10.3 grams per serving. Many fruit are also fiber-rich such as apples with the skin, raspberries, pears with the skin, and bananas. Additionally, nuts and seeds are an excellent source of fiber. Meat, on the other hand, contains little to no fiber, which is why it is important to eat an abundance of fruit and vegetables on the Paleo diet as well. Though fiber needs vary by gender, women should get about 25 grams per day and men need 38 grams per day. Consider tracking your fiber intake at first to ensure that you are getting enough.
Acid/Base Balance
Some foods are acid forming whereas others are alkaline forming. Understanding and implementing appropriate ratios of acid to alkaline foods is very important in maintaining a healthy body. The Paleo diet is designed to do just that. Maintaining a proper acid to alkaline ratio is integral in maintaining healthy and strong bones and lowering your risk of osteoporosis.
Having a diet too rich in acid forming foods can demineralize bones as a result. Acid forming foods are foods like meats, cheeses, nuts, seeds, beans, grains, and processed foods. Alkaline forming foods are exclusively fruits and vegetables. Given the standard American diet is overloaded with heavily processed foods, dairy, and fatty meats, people are thereby overloading there bodies with acid, resulting in osteoporosis.
By carefully following the Paleo diet, you can get your acid to alkaline ratio back within a healthy range by eating predominantly lean meats and an abundance of fruits and vegetables. This will in turn give you stronger bones, as well as reducing heartburn, ulcers, and acid reflux. The Paleo diet contains a much healthier acidity range, thereby setting you up for good bone health down the road.
Electrolytes – Potassium and Sodium Intake
Electrolytes are an essential aspect to human health, as they promote water retention, thereby encouraging proper hydration. Electrolytes also help to promote muscle contraction. Salt and potassium are two primary electrolytes that need to be consumed regularly for optimum health. While salt is essential to the human body, the quantity in which to consume it varies greatly depending who you ask. Doctors have linked the overconsumption of salt to increased blood pressure and the American Heart Association recommends consuming no more than 1.5 grams per day.
However, many opponents argue that the link between increased blood pressure and heart disease is inconclusive, and that a human would have to consume ridiculous quantities of salt per day to actually be at risk. Nonetheless, while sodium is said to increase risk of hypertension, potassium is said to lower the risk. Thus, when eaten in conjunction, the two balance each other out. Magnesium is also excellent at balancing out salt, and is found readily in many Paleo foods. Foods such as spinach, fish, avocados, mushrooms, and bananas being particularly plentiful sources of potassium and magnesium, helping to reverse any negative ramifications of sodium intake.
Raw vs. Cooked
Advocates of the raw food movement insist that cooking foods destroys many of the nutrients, resulting in less nutrient-dense meals. They argue that in order to obtain optimum daily nutrition all foods should be consumed raw. Due to pathogens in raw meat and dairy, many in the raw food community follow a strictly vegan diet. However, while the premise of the raw food movement seems logical on the surface, they are in fact overlooking once key point.
While cooking does destroy some nutrients, it makes other nutrients more bioavailable in the process. Therefore, it is best to have a range of raw and cooked foods in the diet in order for your body to receive a wide range of all micronutrients and antioxidants. For example, cooking broccoli will destroy some antioxidants while increasing the quantity of other antioxidants. Thus, eating both raw and cooked broccoli is important for a healthy diet. Cooking tomatoes greatly increases the antioxidant content, while diminishing the Vitamin C content. Certain nutrients are less sensitive to heat like Vitamins A, E, D, and K, whereas some are easily destroyed by heat like Vitamins C and B.
Furthermore, many people find it easier to eat and digest cooked vegetables than raw. You can likely eat a far higher quantity of cooked spinach than raw spinach, which will allow you to consume more nutrients overall. However, when cooking vegetables, it is important to keep in mind the methods of cooking. Steaming tends to be the best method of cooking vegetables and results in the least nutrients lost. In terms meat, it is good to eat a variety of cooked and raw as well. Raw sushi-grade seafood is incredibly nutrient dense and good to incorporate in you're diet. Steak, while unsafe to eat entirely raw, can be consumed safely when medium-rare to rare. It is better to undercook your meat when possible, as it will have a higher Vitamin C content than fully cooked meat. However, some meat, such as poultry, is dangerous to consume if not fully cooked.
What can I drink on the Paleo Diet?
The two things people constantly ask about is whether or not alcohol and coffee can be consumed on a Paleo diet. Obviously, our ancestors from the Paleolithic period likely didn't consume either, but that isn't to say they need to be eliminated from the diet altogether. The fact is, many people on the Paleo diet do enjoy alcohol and coffee on occasion. The key is consuming them both in moderation.
Coffee is consumed predominantly as an energy source for people worldwide. The standard American diet is so low in nutrients that it tends to lead to decreased cognitive function, sluggishness, and an overall mental fogginess. That is why coffee has grown increasingly popular over the years, as it provides an artificial energy source to generally unhealthy people. Many on the Paleo diet report a significant increase in natural energy as a result of more nutrient-dense foods, thereby needing little to no coffee to thrive. If you are a regular coffee drinker, consider tapering your coffee consumption off slowly to prevent caffeine withdrawal. After several months on the Paleo diet, you may soon find you no longer need it at all.
As for alcohol, though it also isn't strictly Paleo, many tend to cheat and drink it anyway. The key is drinking alcohol in moderation. Actually, in moderation, some alcohols have tremendous health benefits, such as lowering your risk of cardiovascular disease. Though Paleolithic era people likely didn't consume alcohol from fermented grains, such as beer and some hard liquor, it is likely they received small amounts of alcohol content from fermented fruit. Thus, if you are to drink alcohol then it is best to drink wine, as it most closely resembles that which our ancestors would have eaten.
Creator of the Paleo Diet
While the Paleo diet dates as far back as the Paleolithic era, there are many modern advocates of the diet who are credited with making it more mainstream. Dr. Loren Cordain is widely considered to be the founder of the modern Paleo diet. Publishing the widely acclaimed book and what is considered the bible of the Paleo movement, The Paleo Diet, he extensively details the research and health benefits behind a Paleolithic dietary approach.
Additionally, he has published countless scientific studies demonstrating the health benefits of the diet, which have been published in variety scientific journals including The British Journal of Nutrition, The European Journal of Clinical Nutrition, and The American Journal of Clinical Nutrition. He received his Ph.D. in Health from the University of Utah in 1981. He has won countless awards throughout his career in health, including The American College for Advancement in Medicine's annual "Denham Harmon Lecture," in May of 2004.
Adhering to the Paleo Diet – Staying on Track
The most difficult aspect of any diet is finding the willpower to stay on track. Foods like processed sugars, processed foods, and empty carbohydrates can actually be quite addictive and it is difficult to break the habit at first. However, once you have successfully managed to break the addiction, holding steadfast to the diet becomes easier. Many find that eating numerous small meals throughout the day will help them to reduce hunger and cravings. While many Paleo advocates insist eating three meals per day is best, eating more frequently as first is a good way to ease your way into the diet.
Additionally, many cravings are caused by undernourishment. Ensure that you are receiving above adequate levels of all micronutrients and macronutrients so that your cravings will be kept at bay. Going exclusively Paleo can be tricky, which is why many adopters of the diet allow themselves the occasional cheat meal where they can eat otherwise prohibited foods. However, be careful to limit your cheat meals to no more than one or two a week.
Eating Paleo friendly starches like bananas, acorn squash, and yams can help you to limit your cravings for processed carbohydrates. While all store bought processed foods are forbidden on the Paleo diet, you can find countless recipes online for Paleo friendly "junk food" that you can make at home. This includes things like cookies, cake, ice cream, and pizza. Though, these foods will be distinctly different than what they seek to emulate, they will provide satiation for sugary or starchy cravings.
Recommended Reading
Here are a couple of books we strongly recommend you check out if you are interested in trying out the Paleo Diet.
Paleo Diet Books
The Paleo Solution: The Original Human Diet
Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle
Paleo Diet Recipes
Against All Grain: Delectable Paleo Recipes to Eat Well & Feel Great
The Paleo Diet Cookbook: More Than 150 Recipes for Paleo Breakfasts, Lunches, Dinners, Snacks, and Beverages
Paleo Planning: A Brief Paleo Diet History: http://paleoplanning.com/brief-paleo-diet-history/
National Public Radio: Was 2013 Really the Year of the Paleo Diet?: Eliza Barclay: http://www.npr.org/blogs/thesalt/2013/12/27/257669972/was-2013-really-the-year-of-the-paleo-diet
Scientific American: How to Really Eat Like a Hunter-Gatherer: Why the Paleo Diet Is Half-Baked: Ferris Jabr: http://www.scientificamerican.com/article/why-paleo-diet-half-baked-how-hunter-gatherer-really-eat/
Paleo Leap: The Importance of Grass-fed Meat: http://paleoleap.com/importance-of-grass-fed-meat/
Harvard School of Public Health: The Nutrition Source: Ask the Expert: Omega 3 Fatty Acids: Dr. Frank Sacks: http://www.hsph.harvard.edu/nutritionsource/omega-3/
The Paleo Diet: Acid/ Base Balance: http://thepaleodiet.com/acidbase-balance/
The Paleo Diet: Dr. Loren Cordain: http://thepaleodiet.com/dr-loren-cordain/


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The Man In The Brown Suit, by Agatha Christie
>> Monday, September 22, 2014
TITLE: The Man In The Brown Suit
AUTHOR: Agatha Christie
PUBLISHER: Harper Collins
SETTING: 1920s England and South Africa
TYPE: Thriller
SERIES: None, although one of the secondary characters does appear in later books
The newly-orphaned Anne Beddingfield came to London expecting excitement. She didn't expect to find it on the platform of Hyde Park Corner tube station. When a fellow passenger pitches onto the rails and is electrocuted, the 'doctor' on the scene seems intent on searching the victim rather than examining him...
Armed with a single clue, Anne finds herself struggling to unmask a faceless killer known only as 'The Colonel' - while 'The Colonel' struggles to eliminate her...
I've mentioned before that I basically cut my teeth on Agatha Christie's novels. My mum and dad had them collected in these tomes that looked like they should contain the entire works of Shakespeare... you know the kind: onion skin-type paper, thick burgundy covers. I tore through them. The Man in the Brown Suit was one of my favourites, possibly because it had a bit of romance in it. This was right before I discovered the romance genre proper (I must have been in my very early teens), so I came back to it again and again.
Well, now I'm in my mid 30s, and I hadn't reread it for a very long time. How would it work for me, after all these years?
The story is not typical Christie. It's an adventure/caper type, rather than a cozy mystery. It's probably closest to They Came To Baghdad, with a young, plucky heroine, all alone in the world, an exotic location and a plot involving the usual staples of spies/international super-villains/mysterious assignations.
Our heroine is Anne Beddingfeld. She's spent all her life buried in a tiny village, keeping house for her absent-minded professor-type father. Now he's died, and all Anne wants is some adventure and excitement. Excitement finds her while temporarily staying in London with family friends. She's waiting in a Tube station, on her way back from a job interview, when she witnesses the death of a man who falls on the tracks and is electrocuted.
It turns out that there seems to be a connection between the dead man and the strangling of a mysterious foreign woman, and Anne finds herself in possession of what she's sure is a clue. The police don't agree, so Anne decides to investigate on her own. And within days, her investigation sees her ensconced in a first-class cabin on a ship to South Africa. There are suspicious characters and mysterious events galore. And it's clear that the villains have noticed Anne, and her investigations are seen as a threat!
This time around, I had very mixed feelings about TMITBS. The romance was a complete bust. It was very dated, all full of admiration for brutal, masterful men. Anne basically raves over her love interest's dangerousness, and because she's attracted to him, she completely refuses to believe he may have been involved in the murder of the foreign woman, all evidence to the contrary. She even thinks "he may have gone to the house intending to kill her, but I'm sure he didn't", and feels hatred towards the dead woman "because he must have loved her at some point". This spot of victim-blaming is long before she knows any details. Ugh.
However, I did actually still enjoy quite a bit of the book, because the romance was such a small part of it. The intrigue is just fun, full of running around and derring-do and tales about lost diamonds. The plot (especially the way Anne gets involved in it all) is very far-fetched, but I was willing to go with it. And apart from her awful taste in men, Anne is wonderfully resourceful and cool-headed, and often saves herself.
I also quite liked the cast of secondary characters. They are fun and fully realised. There's Suzanne, an older married woman with whom Anne forms a friendship. There's Colonel Race, the perfect example of the "strong, silent Rhodesian" type Anne so admires, but a man who makes her very nervous. There's the eccentric Sir Eustace Pedler MP, hounded into doing work he has no interest in doing by his surfeit of secretaries. And one of those secretaries is a particular favourite: Guy Pagett, a man with a sinister, 15th century poisoner's face and an extremely respectable soul.
Finally, the book has a very strong sense of place, which is is both a blessing and a curse. A large section of it takes place in South Africa, but it's not just that. I also loved the glimpses we got of 1920s England and the sections onboard the ship. Still, South Africa is the most interesting -and most problematic. Anne writes that she's not going to do a travelogue for us, but her descriptions still create a very vivid portrayal of the setting. Also, as far as I can tell, the action takes place during the Rand Rebellion. All we're told is that there is unrest and fighting, and several of the characters discuss the "labour situation" and Sir Eustace has ostensibly been asked to play some sort of role in negotiations. It's assumed that the reader knows what's going on. And I suppose at the time readers would have. I didn't mind that at all, but then when I did a bit of research about it and found out what this was all about, the fact that Anne doesn't seem to have an opinion or even care about what's going on seemed very problematic.
But, alas, that wasn't even the most problematic element. The overt racism is actually quite horrific. Black South Africans are almost completely erased. They are barely noticed, other than as, say, natives swarming round the train selling "darling wooden animals". The low point for me was when Anne and her man are together in an isolated place after an incident, and she's talking about how they are alone together. They're not actually alone, though, because a "native woman" who keeps house for this man is there too. But no, they're actually alone, because "Old Batani hovered about, counting no more than a dog might have done." Of its time, of course, but still very jarring and upsetting.
MY GRADE: I can't give this more than a B-.


text: Wow, 10 years later...This depends whether you charger is all the time powering your laptop. It varies from 1 Ampere to 3 Ampere /18 Volt. with an efficiency of 84% gives you an average of (1,5 x 18 )/0.84 x 24 hours = 772 watts per day = per month 23 kwh or units. We pay R1.60 per kwh and that means R36,- having it on all the time. I normally remove the charger after use, which saves me about 20 Rand per laptop ( I have 3 running). Trust that this helps you. I like to live in the area which charges 40.1 cents/kwh instead of 1,60. I think the calculations are some 20 years old with 40.1 cents /kwh Bert


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Application Process
(new organisations/grantees funded for less than 1 year)
Note: Returning grantees who have received funding for at least two consecutive years through a formal grant cycle and whose grant period comes to an end in any month in 2019, will be automatically invited to proceed with submitting an application with a detailed budget, for review in 2019:
- Applications will be reviewed by the April 2019 and/or September 2019 depending on the end date of the applicable Grant.
- This means that all eligible returning grantees for the year 2019 will not be required to submit an Expression of Interest (EoI) and will be able to proceed immediately to step two in our normal grant application process, that is, proceeding to submit a full application.
- For returning grantees in the first OSF-SA grant cycle for 2019 (April) the deadline for completing the application is 10 December 2018. Site visits will be held from January – February 2019.
- For returning grantees in the second OSF-SA grant cycle for 2019 (September) the deadline for completing the application is 20 May 2019. Site visits will be held from June – July 2019.
1. Open call for expressions of interest (new organisations/grantees funded for less than 1 year)
- Funding areas as well as details about procedures, timelines for expressions of interest, and the application process, are available to potential applicants on OSF-SA's website and through a general announcement.
- Deadlines are communicated in advance.
2. Basic information and eligibility completed online and Expression of Interest (EOI) submitted online
- Applicant organisation submits an EOI online. Basic information about the organisation and project for which funding is being sought is requested.
3. Expressions of interest reviewed by all programme staff
- All staff jointly evaluate every EOI and observe a conflict of interest policy and procedures to avoid perceived or actual conflicts of interest (grantees, staff, the Board).
4. Organisations are invited to submit full applications
- Organisations that meet the minimum eligibility criteria and whose EOI are aligned with OSF-SA's focus areas are invited to make formal applications for funding via our online application system.
- Organisations are required to submit supporting, registration, and other governance documents such as, but not limited to:
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5. Applications are received, reviewed, and evaluated by programme staff
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- The mission of the organisation.
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- Whether funds will be used for political or other activities that may be prohibited by law in a particular country.
- The legal and tax status of the organisation.
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- For applicants that have received funding from OSF thematic programmes and OSF-SA in the past, the programme staff may examine previous grant compliance.
6. Pre-Grant Inquiry and engagement with organisations by programme staff
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All grants are monitored and assessed by OSF-SA according to the terms and conditions of the grant agreement.
During the duration of the grant, OSF-SA will assess progress to ensure that grant outcomes are achieved. The grantee will be responsible for the preparation of timely interim progress and financial reports and final narrative and financial reports as required by the grant agreement, on dates specified in the grant agreement.


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General Inquiry
We're here to help with any questions or technical issues. Please use the form below. We will reply ASAP.
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Offer our ECS DNA test in your store or practice and gain greater customer/patient engagement and retention. We have several great wholesale programs that allow you to offer our tests as a service to your customers or patients. Drop us a note, tell us about what you do, and let's get with the program(s).


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I only got two products at Holika Holika in Myeongdong because it was overwhelming entering shops like theirs (cosmetics/skincare) because of a wide range of products that are cutely packaged and are relatively inexpensive. I cannot show you a swatch of either products because these are not for me (these are for my sister who requested me to get them) and I didn't get similar items for myself.
Below are the freebies:
Oh the Holika Holika box contains cotton sheets 🙂
Wish I had more time shopping there! We were only given two hours to shop in Myeongdong. I was literally rushing in and out of the many shops in the area that I have overlooked many things. There's always a next time, right?
Have you been to Myeongdong? Did you have fun shopping there?
More shopping haul posts to follow! Cheers 🙂


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Here at Relational Coaching we have built a unique knowledge and skill base. We are committed to our own personal and professional learning and growth.
We draw on a wide variety of sources and perspectives from ancient and modern times and from a variety of cultures. A few of the many who have influenced, helped, challenged and/or inspired us are –
- Hugh McKay on our place in Australian society,
- John Kotter on leadership and management
- M Scott Peck, on relationship and self,
- Edward Debono on creative thinking/problem solving,
- Gerard Egan on helping,
various writers on,
- practical communication theory;
- personality theory;
- systems theory;
leading edge research,
- Relational Proximity; a way of looking at relationships which examines the foundations on which they are built, Schluter & Lee
traditional stories and writings,
- Greek philosophers
- scriptures and spiritual writings
- Aboriginal dreaming
Ultimately however, every meeting and every contact is a learning and growing experience. Everyone we meet can teach us and we regard all our clients as collaborators in the learning and growing process. For that reason we look forward to meeting you.