text:
Good carbs, bad carbs, the glycemic index? I don't think so! No, not an article on weight loss, although
get it wrong and you may lose weight through stress and frustration, this is about the liquid and
gaseous bit of the go faster equation.
Going back through the years your trials machine came most likely fitted with an Amal or perhaps an
Amal or in some rare cases an Amal. It was made of zinc alloy with a host of brass fittings and for the
most part was functional when new. A few had choke mechanisms but for the most part they did not
and the sequence to start was to flood the float bowl until fuel squirted out and went all over your nicely
polished cases. A couple of kicks and the motor would fire but would sometimes need the "tickler"
held down until the cold engine could cope with it all. The "tickler" as they were always called was of
course no such thing but actually a means of depressing the float in the bowl to allow even more fuel
in until it escaped through the overflow. I have seen several frustrated riders punch the tickler up and
down furiously and in the worse case I have known some who actually punctured the float itself.
The Amal "tickler"
Looking at some basics we need a super enriched mixture, and I'll talk about the "other mixture" later,
of fuel and air to get the machine started and then as it warms up we can reduce the amount of fuel as
the engine will now fire on a vapor produced by Venturi and Mister Bernoulli in the bowels of our
The following is offered in pure layman's terms so that at least the "shadetree mechanic" has an
understanding of what is happening and where to go if the machine doesn't ! Back to some real basics
then in the fuel system. We have our fuel tank, a petcock, hopefully some sort of other in line filter, the
carb itself and some sort of breathing device of air cleaner or filter.
In order for good performance all the ancillary parts also need to be up to snuff to have that fun day
out so lets look at some common problems starting with the tank. Is it clean? was this machine a
"barn find" with a steel tank ? A quick inspection and a rattle or two may have a whole handful of rust
deposits in your hand and of course if you fill up this unit the rust flakes have only one place to go
and that will be through the petcock ! So a good cleaning of the tank is a prerequisite and while working
on the tank we may as well undo the petcock and check that over for functionality and leaks. Most
petcocks are of a 3 position system with ON, OFF and RES. Upstairs the petcock will have its own filter
of gauze often soldered together and of course through the years this may have got bent, ruptured or
have been removed altogether. The fuel cock allows the fuel in down to a set level and when you are
getting low it will let you know and you switch over to RES to get some more from the lower levels. The
cock often has a rubber washer with holes drilled in it to allow the fuel to pass as the lever is moved.
The rubber often becomes hard or the holes get "pinched" and fuel now dribbles everywhere and can
be annoying. Sometimes all that is needed is to let everything warm up and let the fuel penetrate the
rubber which will then swell and the leaks will go away. Reminds me of flying the F4 phantom after the
Christmas break and on day one the flight line was a mass of leaks from all systems until they all
magically sealed themselves after some prolonged running.
If you experience poor flow from the petcock, or none at all, then most likely our little piece of rubber
with the holes in it is all gummed up. You might be lucky and get an airline on it and be able to blow it
through but the gummy resin can often set rock solid and needs a little more persuasion to get it out.
Some old dentists tools are useful for this operation.
Fuel lines and filters are inexpensive so I always junk what is on the bike and start afresh. You may
find that some of the modern tubing needs a little stretching to get over the carb fuel inlet which is often
bigger than the petcock delivery side. Here I use a suitable Phillips screwdriver and put it in the pipe
overnight so that it will ease over the carb union when I'm ready.
Don't forget the fuel cap and the vent system. Cork sealing washers may have shrunk or dried out or
may have been lost and never replaced and like the fuel cock the vent system may benefit from some
high pressure air to blow out any grot and prevent vacuums in the tank.
…… and finally here we are at the source……. THE CARBURETTOR ! Now I know a lot of people like
Amals and if you are riding the Pre 65 Scottish then you are more or less forced to use them………… but
if there is a choice then depending on machine, in my opinion, the only carbs that give the performance
that I want are the Mikuni and the Del Orto.
The Mikuni VM 26 idle screw side
Strangely, and perhaps we should mention it to the Pre 65 Scottish purists, Mikuni used to make Amal
under license for some time post WWII, so they too made Pre 65 carbs! Anyhow, rather than mess
around trying to rebuild your Amal, which is generally lifed at 5 years why not save yourself a lot of time
and trouble and buy a Mikuni correctly jetted for your bike and application. If I'm rebuilding, then unless
the carb works first time after extensive cleaning I fit a new VM26 jetted with a 150 main and a 30 pilot as
my datum for just about all 250 motors of the the 1970 vintage. Of course my bikes have all been
predominately Yamahas and I'm riding between 2000′ and 10,000′. Go higher in altitude, go lower in jet
The effects of altitude and temperature, wherever you are on the graph
multiply the result with your jets to get the correct one ie; 150 X .92 = 138
so fit a 140 main and from a 30 pilot come down to 27.5
While dealing with just the main jet if you are using this VM 26 on anything other than a 250 motor it will
need to be increased on a 2T if you increase engine size and decreased if you are using it on a bigger
4 stroke. To give you an idea the Yamaha Majesty 320 needed a 290 main whereas the 350 Enfield
takes a 90.
Now before entering the world of "fine" tuning lets take our brand new VM26 which was purchased
prejetted for trials. It will have the 150 or 160 main fitted and a 30 or 35 pilot. The needle clip will be in
the central position and the slide will most likely be a 2.5 cut off. The mixture screw will be around 1 to
1.5 turns out on this carb as it controls AIR. If the carb you are using has this screw located towards the
front then it controls FUEL and works in the opposite sense.
The needle and clip positions
Assuming all other factors are good, such as ignition having been correctly set and all units fully
functional, a new or newish plug correctly gapped and some fresh fuel mixed at 40:1 we can begin
tuning once the engine is warmed up. With experience you can do this by "feel" but another way is to
adjust the IDLE screw to a faster than normal setting and now screw the AIR screw in until it bottoms
out lightly. Then back it out to the datum of 1.5 turns, so note where the screw head is when it bottoms
and come out in 180 degree portions. Again allow it to idle and then adjust until you get peak revs with
the airscrew. You can now reduce the IDLE screw to your preferred setting which in my case is zero.
Now you can snap or flick the throttle open and check for that critical response off idle, if it isn't instant
and perfect you may need to change the PILOT jet. If you have opened the airscrew more than the 1-1.5
turns then your pilot jet is too big and you can't get enough air in the system so come down 5 on the
pilot and try again.
A simple diagram showing the airscrew and pilot jet
For the main jet or WFO this really only comes into play at settings above 3/4 throttle and is not often a
player in trials but if you are having problems in this area you can take off the air filter and then mark a
datum on your twistgrip for closed, 1/4, 1/2, 3/4 and full. Put the filter back, take her out and see where
the problems occur. If the problems are in the 3/4 region change the main, if somewhere else it will
most likely be a combination of needle jet and clip position.
Now for the most common trials related problems:
Bike refuses to start = Blocked choke or fuel enrichment circuit, remedy clean and blow through with
compressed air
Bike starts but will not run cleanly without choke = blocked pilot jet, remedy clean and blow through with
compressed air or change the jet if it is still
completely blocked.
Poor pick up off idle = bad airscrew setting, adjust
Poor performance at altitude = incorrect jets and airscrew, change and adjust, or lower the needle by
raising the clip position
Poor performance = old fuel! the newer gasoline mixes from the pump seem to go "off" after about 2
months so start afresh.
Erratic performance = water in the float bowl, remove the bowl and see if there is the globule of water
running round like a ball bearing in the fuel caused by over zealous washing!
- 3/22/2010 2:42 PM David Craig wrote:
Tony, What's the difference between a four stroke Mikuni and a Mikuni for a 2T?. Does it make much difference if they're jetted right ?.
Reply to this
- 3/26/2010 6:58 PM Tim wrote:
Tony, thanks for the great enjoyment and valuable knowledge. I enjoy the trials bikes although I don't use them for competition rather I ride mine on the many rivers and streams I fly fish.
Reply to this
- 4/12/2011 5:07 PM Wayne Bucklew wrote:
I have been reading all your vintage trials articles avidly. Splendid! I have 2 Bultaco M85 Allpinas converted for vintage trials and compete in Roger Annable's MAVT now MID Atlantic Trials season events. Great fun!
My reason for the post relates to the Mikuni VM26 carbs fitted to my M85s. I rejetted them per your article. They perform well at low rpms but appear to cut out when 1/4 to 1/2 throttle speed is required. The bikes sputter and stall unless throttle is reduced to idle and then run correctly. My question is if this is normal or do you think there is something I have set wrong? Timing has been set at 2.5mm per manual with points and plug gap at .015. I am running 110 octane CAM2 at 40:1 synthetic blend 2T oil mix. The needles are set to the middle slot and the air screw at 1.5 turns. Any insight greatly appreciated. Keep writing, it is the best I have seen on trials. Best to you. Wayne
Reply to this
- 3/7/2013 6:06 AM Loni wrote:
I would adjust needle position and ride to check. Sounds like you need more fuel and are starving out at medium throttle opening. Also check/replace your floats if fuel intrusion is causing them to lack buoyancy.
Reply to this
- 3/7/2013 6:06 AM Loni wrote:
- 6/7/2011 12:59 PM Jose Bustamante Alvarez wrote:
Very useful to have all the information in one place like this. Trying to get the Single and Twins sorted for Steamboat. Do you have more time now that the schoolkids are out for summer?
Will you be going a day early to Stb Springs? – – I've got TD Individual Instruction Trials School in mind. With myself as Tutee. What do you think, Tony?
Reply to this


text:
Jon Huntsman, Jr., is a relatively unknown former governor, pro-civil union, sort-of Mormon who just wrapped up a two year stint working for President Obama. In China. Could he possibly win the GOP nomination?
Time magazine's new contributing editor Melinda Henneberger ponders the question in a warm profile of the former U.S. Ambassador to China, published today on Time's website.
The piece offers little clue as to Huntsman's policy positions, but does offer some surprising facts about the former governor.
Here's what we learned:
- Huntsman may or may not still be a Mormon. When asked if he still belongs to the LDS Church, he responds, "I'm a very spiritual person" and "proud of my Mormon roots." When pressed further on whether he is still a member, he is even more vague: "That's tough to define," he says. "There are varying degrees. I come from a long line of saloon keepers and proselytizers, and I draw from both sides."
- Mitt Romney is his distant cousin (as Huntsman's daughter Liddy points out, "they got the same hair somewhere.)
- As Governor of Utah, Huntsman was wildly popular. He had an 80% approval rating when he left office in the middle of his second term to take the ambassadorship in China.
- While he was governor, Huntsman cut taxes and added jobs, largely by persuading the Mormon elders to let him ease up on the state's liquor laws (that old "saloon-keeper" side kicking in?).
- Huntsman's father oversaw the invention of the egg carton and clamshell Big Mac container. The Huntsman family is extraordinarily wealthy.
- Huntsman met his wife Mary Kaye when they were both working at a Salt Lake City Marie Callender's. He was a dishwasher, she was a "salad girl."
- Huntsman dropped out of high school to form a rock band named "The Wizards."
- He likes the Foo Fighters and cross-country motorcycle racing.
As to whether Huntsman can win the Republican nomination, that remains to be seen. Democrats - including Obama's top campaign strategist David Axelrod - are already trying to kill Huntsman with kindness, praising him as a helpful member of the Obama team.
Some conservatives, on the other hand, have criticized Huntsman for abdicating his responsibilities as ambassador to pursue his personal political goals.
BONUS: Here's our view of Jon Huntsman's campaign.

subset: commoncrawl


text:
relieving sinus pressure allergies - Major Symptoms of Sinus Infection
Major Symptoms of Sinus Infection
You're coughing and sneezing and tired and achy. You think that you might be getting a cold. Later, when the medicines you've been taking to relieve the symptoms of the common cold are not working and you've now got a terrible headache, you finally drag yourself to the doctor. After listening to your history of symptoms, examining your face and forehead, and perhaps doing a sinus X-ray, the doctor says you have
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Some additional signs that the doctor will check for in order to diagnose
are swollen areas around the eyes, nasal passages that have become reddened, facial areas over the
es that are tender to percussion (tapping) and drainage from the nose that is similar to pus. Sometimes additional information is used to diagnose this information, such as patient history, and certain tests such as a CT scan or MRI might also be performed because these tests are far better at revealing the actual infection than an X-Ray.
4. Use hot and cold compress. Alternating hot and cold compress applied to your sinus area will help relieve sinus pains. Use the hot compress against your face for around three minutes and follow with a cold compress for about thirty seconds, alternating. Repeat as needed and do so at least six times day, depending on your
Read about Ask Questions, Share Answer. Also read about Natural Remedies, Natural Cure and Herbal Remedies and Home Remedies Natural Home Remedy
Antibiotics are commonly prescribed by doctors so that patients can feel relief and complete healing from
itis. This is because antibiotics provide the kind of medication needed to fight the common infections causing
itis. But let us be more detailed in explaining why you can turn to antibiotics for
itis relief:
??? Antibiotics are used for killing bacteria, some type of fungi, and parasites. Antibiotics prevent these mentioned organisms from continuing to infect your system. The important key words here are: bacteria, some types of fungi, and parasites. These are the main targets of antibiotics. So if your
itis is caused by any other organisms such as viruses and allergens, you need to look for other means to gain
??? When
itis occurs for far too long, most definitely, the bacterial infection has become too comfortable in your system already. To get rid of this type of infection that causes chronic cases of your
symptoms, you can turn to antibiotics.
2. Breathe in warm, moist air. Humidified air is best to help unclog congested nasal passaeways. You may use a humidifier or a steam vaporizer to do this. If these are not available, you can still declog your nose the cheaper way by inhaling the steam from a basin of hot water, or by taking a hot shower.
5. Try other alternatives. More and more people are turning to alternative medicine, instead of the usual over the counter drugs. In China, for instance, the Magnolia Flower, is being used a cure for nasal congestion and clogging. Chrysanthemum, Angelica and Mint have also been found to be effective against upper respiratory tract problems and pains. These alternatives have no scientific backing, however, but those who have turned to them have already sworn to their effectiveness.
Of course antibiotics can upset the body's balance and cause yeast infections also. So antibiotics are not commonly given as they were in the past. There are other approaches that are better now rather than taking antibiotics even if the problem is caused by bacteria.
For grave cases, sinus surgery is often required. Your sinuses will be subjected to a CT scan so the doctors will be able to find out how serious the blockage has escalated into. If no chronic issues were found, then you will be told to proceed to allergy testing and other medication programs.
Fatigue-Even when you should feel rested. This is the sneakiest one of all. This is the one that creeps up on you slowly and unnoticed. If you are living with the symptoms on this list you are certainly not reaching your true potential at work, family life or at rest.
There are several treatments and preventive measures you can do at home in order for you to avoid the bigger financial and physical pain of going into sinus surgery. We enumerate several of them here.
If you're wondering whether you have acute or chronic
I'll focus on what acute
is caused by in this article.
also means a
Sinus infection
s can cause a wide range of
symptoms, including coughing, sneezing, sore throat, pressure, sinus headache, even eye pain, tooth pain or jaw pain and other
People who have acute
do not seek out
surgery. In any case if you're trying to determine if you have acute
, this may give you some idea as to what is causing it. For me, just being around old dust and the exposure to the particles can cause it if I'm not careful. Perhaps they actually get up into my nasal passages enough to cause swelling. They can be irritating and start a
infection if not taken care of right away. I avoid it by relying on my natural
cures and treatment for sinus relief and got rid of my
problems for good.
- Oral antibiotics are taken through the mouth. It takes time for these to act on the infection, but they are the most convenient to administer. - Intravenous antibiotics are applied the fastest, since the drugs are injected to your bloodstream and provide immediate relief from
itis. - Aerosolized antibiotics are inhaled through the mouth and nose to serve as topical solutions to
. The infected areas are reached immediately, so these antibiotics can clear up infection in a matter of minutes.
Pain or pressure symptoms worse when coughing, straining, or lying on the back and better when the head is upright. Commonly the symptoms of
infection are headache, facial tenderness or pain, and fever. However, as few as 25% of patients may have fever associated with
acute sinus
. Other common symptoms include cloudy, discolored nasal drainage, a feeling of nasal stuffiness, a sore throat, and a cough.
??? Lastly, there are several ways to incorporate antibiotics in your sinusitis-restricted life. You just have to ask your doctor about your options and choose which way will fit your lifestyle.
is an inflammation of the
wherein symptoms can include: ??? facial pain - including swelling eyes, nose and cheeks ??? headache ??? nasal discharge / runny nose ??? nasal congestion / stuffy nose ??? fever ??? fatigue
The most common fungus is called Aspergillus and you can find it in decaying vegetation, like dead leaves and composting piles. Other causes include allergies such as a pollen allergy which is sometimes called hay fever. Other allergies including those to dust mites can also cause acute
However, if the
has bloated to uncontrollable levels, you will be subjected to sinus surgery. This procedure is not exactly painful and may only take a while, but it can take quite a toll on your pocket, especially given the fact the
itis often starts at a very minor and curable point.
infection symptoms are caused by inflammation and blockage of the
sinus cavities
es are hollow pockets of air located on either side of the nose, behind and in-between the eyes, and in the forehead. The
es produce mucus that cleans and moistens the membranes of the nose and throat. Each sinus has an opening into the nose that allows for free exchange of mucus and air.
infection symptoms result when these openings get plugged.
3. Taking sinus medications. There are certain medications that work very effectively against nasal problems, but most of them are designed to address the aches and pains that go with it. Such drugs include naproxen, acetaminophen, mefenamic acid, aspiring, paracetamol and ibuprofen, among others. Just make sure that you're not allergic to these drugs before you take them.
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People who have chronic nasal problems who find that their
membranes swell can get acute
due to the narrowing of passages and entrance of bacteria or fungi similar to those who get a cold.
For many years doctors thought the infections were caused by bacteria but newer research has shown that the majority of infections are actually fungal infections. There is a common household mold that lingers throughout every household.
If you have a reduced or suppressed immune system function you may be more likely to get
acute sinus
. This can be from a known auto-immune disease you know you have or from an unknown cause.
Discover how you can naturally and safely free yourself with a
sinus infection
treatment. Sign-up to get this FREE natural allergy remedy info-kit today. http://AllergyandAsthmaTreatment.com
It used to be thought that fungal infections did not cause acute
itis. But recent studies have shown that the rate of fungal infections is in the 90% range. Antibiotics will do nothing to help fungal infections. That is the major reason why antibiotics don't work for
infections since there goal is to target specific bacteria.
Certain bacteria live in your nose, such as haemophilus inlfuenzae and Streptococcus pneumoniae. This is natural but when you blow your nose or sniffle, the changes in the pressure can cause the bacteria or fungus or whatever particles or organisms are in your nasal passages to go up into the sinus cavities. It's the opposite of what you would think normally - that blowing your nose would help get rid of the problems. Tests have shown that the bacteria, fungus and particles do indeed go up into the
are four pairs of hollow spaces in the bones of the face lined with mucous membranes and connected to the nose. The
es allow air to flow freely within the spaces in and out of the nose. Small hairs in the
es (cilia) regularly help move mucous out through the nose. When the small openings from the nose to the
sinus cavities
ostia) are blocked, or when too much mucous is produced, inflammation can occur within
cavities and cause acute
??? Antibiotics are needed to handle severe
itis symptoms and prevent these symptoms from aggravating into more complicated conditions. Tissue damage may occur when experiencing too much dryness in the nasal passages and when the infection is taking over much of the sinus area. Antibiotics can help in clearing out the infection and healing any damage caused by the said infection.
As said earlier, not all the above methods are surefire ways to treat
congestions and its permutations, especially if you have left the problem untreated and unattended for a very long time. If this happens and none of the recommendations prove useful, you should then head to your ear, nose and throat specialist to determine the best options.
If these organisms become trapped then the one quart of mucous that has to move through your
es every day can't get through and hardens causing acute
itis' target=_blank>
1. Irrigate your nasal passageways. Allergen particles, like bacteria, dust, pollen and others are washed off when a nasal rinse is done because it cleans out our mucus membranes and prevents the formation of more bacteria. The purpose of the mucus on our faces is to fight infections and, thereby, eliminate the incidence of
. Over the counter medications and nasal irrigation products are available and most have been found to be very effective. To know if a particular nasal irrigation product is fit for you, consult an ear, nose and throat doctor.
First of all
is an inflammation of the
cavities. There are four sets of sinuses and it can occur in any of them. Acute
itis can occur after you have a cold. Colds are caused by viruses. The result is that the
sinus cavities
become inflamed and you'll have symptoms of
but they'll get better on their own usually within 10-14 days.
??? Currently, antibiotics are easily prescribed by doctors, as if these are the ultimate and the only source of treatment for
itis. This is a wrong notion. You should be careful with the use of antibiotics. As powerful as these drugs can be for your
, they can also turn against your body by becoming agents of unwanted side effects. Rare and more serious side effects are kidney stones, blood clots, blood disorders and deafness. If you have conditions related to these, discuss them with your doctor before deciding to take antibiotics for your
The main symptoms of
itis are pain and pressure in the face. The location of pain and tenderness depends on which
is inflamed. When pain is over the cheek and upper teeth may be caused by the maxillary
' inflammation. Pain in the forehead above the eyebrow may be triggered by inflammation of the frontal sinus. Once pain is behind the eyes, on top of the head, or in both temples may be brought about by
sphenoid sinus
' inflammation. The inflammation of the ethmoid
can be identified by the pain around or behind the eyes.
Symptoms are just the same whatever type of
itis you have, whether it be acute (short term) or chronic (long term). What can be done to acquire
itis relief? Well this depends on the cause of your
and the manifestation of the sickness. Other factors to consider are your present living condition, habits, history of illnesses, and background in drug use.
Bad breath. Think about it this way-your senses of smell and taste are really messed up right now-and you can still smell and taste your bad breath. What does everybody else think about your breath right now?
But if this inflammation has been caused by an infection by bacteria then this infection is called acute
, but isn't the only type of infection to cause it. I'll discuss this.
The inflammation from a cold causes the mucous membranes that line the
sinus cavities
, to swell. Air and mucous become backed up because the passage is now too narrow for the mucous to pass through. Now that it's trapped, bacteria and fungus can feed on the trapped mucous.
We often dismiss
congestions and discomforts as nothing and leave the problem untreated, thinking that they would go away on their own. Unfortunately, this is what causes the issue to aggravate. Not taking care of ourselves during a sinus attack will only make the problem so much worse, which could eventually lead to a greater issue involving sinus surgery. Therefore, whenever we encounter even the slightest symptoms of
, we should seek to nip the problem at the bud.
??? Aside from the information above, make sure to use antibiotics only as prescribed. Do not overuse antibiotics, as this may lead to your body's resistance to the drugs. Do not stop medication just when you feel like it. You have to finish your prescribed dosage to make sure that infection is totally eliminated from your system.
For more info on how I cured myself of chronic
infections forever go to my nurse's website http://www.
CureReport.com for tips, treatments, natural treatments, causes and remedies and info on symptoms, surgery, nasal irrigation and
Learn More about Natural Sinusitis Remedy
Treatment For Chronic Sinus Infection
A sinus infection is an inflammation of the sinuses. Sinuses are cavities that are present near the nose. They perform the function of evacuating mucus and dry air from the body. An inflammation of sinuses creates blockages in them and, thus, mucus and dry air get trapped in the sinuses. This gives rise to a severe pain and discomfort. This condition causes the condition called sinusitis. But...
Causes Of Maxillary Sinus Disease
There are four main sinus cavities in the head. They are frontal, ethmoid, sphenoid and maxillary. As the name suggests, maxillary sinus disease occurs when the membrane of the maxillary sinus cavity becomes inflamed. The maxillary sinuses are basically located below the eyes on either side of the nose. The inflammation of the mucous membrane may be due to infection or allergy. Maxillary sinus...
Bacterial and Viral Upper Respiratory Infections - How to Know When to Use Antibiotics
This is the time of year when we start seeing an increase in upper respiratory infections (URIs). School is in, kids are gathered together in classrooms, and germs get passed among them via sneezing, coughing, and lack of hand washing. And it doesn t take long for those germs to find their way into your household! By the time you come to see me, you re feeling miserable - your head is stuffed...
Allergies and Sinusitis Infections
Sinusitis infections usually begin with cold or allergy symptoms such as runny nose, cough, and congestion. But it is important to know the difference because it is not taken care of in time, it can lead to more severe symptoms. A sinusitis infection usually is caused by a cold or an allergy. When a cold or allergy occurs, swelling of the sinus cavity lining happens. When bacteria...
relieving sinus pressure allergies
relieve sinus congestion
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text:
Art and crafts stores are opening left and right and you might feel overwhelmed when you begin shopping for stamp-making supplies. I've listed shops in Metro Manila that carry stamp-making essentials before asking for help from a traveling friend or shopping online. Stores are listed in alphabetical order.
Art Bar
Art Bar is located at BGC Serendra at 1C-11 N2C-10 G/F Serendra Bldg. The Fort, Taguig, Metro Manila or Sct. Borromeo
Craft Carrot
Craft Carrot has a physical store located at Pasig 1603, 14 E Capitol Dr, Pasig, 1603 Metro Manila. Visit their website.
Common Room PH
Nakakatakot minsan magtry ng something new pero that's when we feel most alive! Kapag hindi ka komportable, hindi ka sanay, takot magkamali pero excited, mabilis ang tibok ng puso! Here's something to add to your bucket list of crafts to try: stamp carving! We have most of the tools at the shop if you want! Just visit us at our North and South homes! Namiss namin kayo eh! Thank you for not leaving us! Excited to share more activities with you for the summer! 🌞 #CommonRoomPH
Common Room PH is located at (North) 325 F dela Rosa, Loyola Height 3, Quezon City, 1108 Metro Manila, (South) and (Central) Rockwell Coming soon
For a complete list of Deovir branches click here.
Hey Kessy
Hey Kessy is located at (North) Level 2, Phase 2, Urban Turf, U.P Town Center, Katipunan Avenue, Quezon City, Metro Manila and (South) Upper Groud Floor, New Wing, Alabang Town Center, Muntinlupa City. Visit their website here.
Lasting Impressions
Lasting Impressions is located at 216 A V. Ibanez, Lungsod ng San Juan, Kalakhang Maynila. Visit their website.
M. Enriquez Art SuppliesYour direct source for tube inks / acrylic and other art materials for large scale print-making. They carry Berkeley products at wholesale prices. Its a reliable source for drawing pencils (5B and up), and cutting mats. Its worth the trip if you're planning to buy painting tools otherwise you're better off shopping at Deovir.
M. Enriquez Art Supplies is located at 1113, 490 Gregorio Araneta Ave, Quezon City, 1113 Metro Manila.
Marz Today
Marz Today webstore
Memory LaneA source for imported American brand inks.
Memory Lane is located at 99-A Lake St., Barangat Balong Bato, San Juan City. Visit their website.
National Bookstore
Ironic as it may sound they have more than just the generic dye ink used in the office. There are branches that have a special section for stamping supplies, especially for inks and embossing powders and metallic ink sets.
Check National Bookstore's SM North Edsa and Glorietta branches for their dedicated section for inks. National Bookstore's UP Town Center Branch has embossing powders and embossing inks.
Got a shop tip? Share it with me in the comments section below.


text:
Year in, year out, the Midtown Direct Towns local public high schools have ranked among the best in New Jersey. The good news is that they still do according to... View More »
When the calendar nears April, Spring is close and so is warmer weather, longer days and outdoor activities. The season is so refreshing that scientists believe that just its smell... View More »
Union County has taken broad measures to support the inalienable right of every child: to play outside. The Union County Board of Chosen Freeholders announced the award of ""Level the... View More »
So we get a call from channel New Channel 12 at 10 AM asking for an interview on the effects of the new tax law on real estate, and they... View More »
If you are outgrowing your NJ Midtown Direct starter home, and you are hoping to trade up to a larger home, now is a great time to do so! The... View More »
A hearty congrats to Imagine a Center for Coping with Loss, the recipient of the top donation from The Sue Adler Team's second annual 100th Home Sale Charity Program! Voting... View More »
The Sue Adler Team knows there's more to real estate than simply buying and selling a home; we know that people flock to our towns along the New Jersey Midtown... View More »
Take a moment and think about what you are doing to grow business. What could you do differently? "It's all about putting your consumer hat on and alleviating their fears/concerns," says... View More »
As you walk through the doors of Ahrre's Coffee Roastery in downtown Summit, the delicious, friendly aroma of fresh brewed coffee immediately greets you. For coffee lovers everywhere, there is... View More »
While it's true that the early-to-mid "Spring Market" is historically the busiest time for real estate transactions, there are some real advantages to listing your property during the summer and... View More »


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Talks between SAG-AFTRA and the studios, represented by the Alliance of Motion Picture and Television Producers, continued Thursday in advance of contract expiration in less than 30 hours and a day after a members-only meeting in Studio City attracted hundreds of SAG-AFTRA members Wednesday night, most of whom said little to media except the word "solidarity."
Earlier in the week the union unveiled a webpage that says the guild will send strike authorization ballots to the members if no deal is reached by Friday. That could result in a strike starting in the second or third week in July.
Disagreements between the union's factions continue, but are more muted than a decade ago — and there was apparently no disagreement on the issue of strike authorization ballots, as the guild's national board approved of the decision unanimously.
You can follow us on social media at www.twitter.com/HighlightHwd or on Facebook at: http://www.facebook.com/pages/Highlight-Hollywood/193119760769011, and now on Google+ at: https://plus.google.com/+TommyLightfootGarrett90211/about
Written By: Tommy Lightfoot Garrett
Photographs are Courtesy: AP; NBC
Follow us on Twitter @HighlightHwd or @LightfootinHwd


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Archive | February 2013
You are browsing the site archives by date.
New Video: Freedom Unbowed
Mashup of video from Juliade and myself from recent PVP. Check it out! Will be making more videos in the future, hopefully with improving quality. . .
Pew pew vids: Fallen Supremacy
Back at it on the blog! Sorry for being away, work has been killing me lately. This is a vid made by Haulas of Fallen Supremacy. Check it out!


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Hi everyone! Happy New moon and Solstice.
Jeannette and I are delighted to announce our new course, starting next month - the Dream Come True Astrology course.
Start Date - July 25, 2017
Duration - 4 modules with live call discussions on conversations
Call Details - Members will be notified - check updates here. Find out how to JOIN HERE.
Topics - In Dream Come True Astrology, Jeannette and Kim play with a variety of LOA manifesting techniques to help you point your life in the direction you want to go. Be it love, money, career, health, home, travel, creativity, spirituality or partnerships, this course will pave your path with gold.
Be sure to know, we'll be reading all the participants' charts, individually, to help you create the perfect manifesting formula to match your transit patterns.
No previous knowledge of astrology necessary for the Dream Come True Astrology Course.
Dream Come True Astrology is open to newbie on up to astro-savvy creators, coaches and counselors.
Open to GVA Circle Members.
Big transits coming up in 2017 & 2018? Not sure what they mean, or where to look? Join us for a powerful, enlightening course that will help you navigate the upcoming terrain, and manifest your dreams come true!
Hope to see you there.
by Kim
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Search within Results
- HISTORY / Middle East / Israel & Palestine (3)
- Composers (1)
- Composers--Israel--Interviews (1)
- Emigration and Immigration--History (1)
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Refined by:Coverage: Israel Date: 2018 Content Type: WSUebook
From Sofia to Jaffa: the Jews of Bulgaria and Israel
Within two years of the establishment of the State of Israel in 1948, an astounding 45,000 of Bulgaria's 50,000 Jews left voluntarily for Israel. This mass exodus was remarkable considering that Bulgaria was the only Axis power to prevent the deportation of its Jews to the death camps during World War II.
After their arrival in Israel, the Jews of Bulgaria were recognized as a model immigrant group in a fledgling state attempting to absorb hundreds of thousands of newcomers from more than eig…
Jewish Moroccan folk narratives from Israel
Jewish Moroccan Folk Narratives focuses on two central elements: textual research to examine the aesthetic qualities of the narrative, their division into genres, the various versions and their parallels, and acculturation in Israel, as well as contextual research to examine the performance art of the narrator and the role of the narrative as a communicative process in the narrating society. The collection includes twenty-one narratives by twelve storytellers; an account of the narrators' lives …
For our soul: Ethiopian Jews in Israel
Between 1977 and 1992, practically all Ethiopian Jews migrated to Israel. This mass move followed the 1974 revolution in Ethiopia and its ensuing economic and political upheavals, compounded by the brutality of the military regime and the willingness—after years of refusal—of the Israeli government to receive them as bona fide Jews entitled to immigrate to that country. As the sole Jewish community from sub-Sahara Africa in Israel, the Ethiopian Jews have met with unique difficulties. Based on f…
Tradition and politics: the religious parties of Israel
Tradition and Politics is acomprehensive study of the religious parties of Israel. Gary S. Schiff traces the religious parties of the modern state of Israel from their origins in Europe early in the twentieth century to, in response and reaction to the rise of Zionism, their transplantation to Palestine, their adaptation to the new realities, their participation in the quazi-government of the Jewish community under the British mandate, and their unfolding roles after independence. Schiff examin…
Twenty Israeli composers: voices of a culture
Israel's contemporary art music reflects a modern society that is an intricate fabric of national and ethnic origins, languages and dialects, customs and traditions—a heterogeneous culture of cultures. It is a rich and distinctive environment—at once ancient and modern, spiritual and secular, traditional and progressive.Twenty Israeli Composers, the first published collection of interviews with Israeli composers, explores this developing and distinctive music culture. The featured composers …


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Planning Strategy for Rural Northern Ireland
Regional Planning Policies: Policy IC 1 Land for Industry and Business
|Policy IC 1 Land for Industry and Business
This policy has been superseded by: PPS 4-Planning and Economic Development
To ensure a range of suitable sites is allocated within towns to meet the future demands of industrial and business enterprises.
The Department is concerned to ensure that the economic development of Northern Ireland is not hampered by the lack of suitable sites for industrial and business development. The development plan system will be used to ensure that there is an adequate range of sites to meet the anticipated needs of the Industrial Development Board, the Local Enterprise Development Unit and the private sector.
In recognising the general benefit of central locations, for example in terms of communications and access to labour markets, land will be zoned for industrial purposes within the main settlements. Proposals for inappropriate uses within areas zoned for industrial purposes will be resisted.
The Department will, as far as possible, seek to allocate land which:
All proposals for the development of land for industrial purposes will be expected to:
The adequacy of industrial provision will be regularly reviewed through the monitoring of demand and land availability and both the development plan and development control processes will be used to make any adjustments considered necessary.


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Fitness blog
Posture Exercises
10 exercises that will correct your posture in a month and relieve back pain
4 stretching exercises to help you correct your posture
6 Pilates exercises for beginners to improve posture, endurance and flexibility
Healthy back and beautiful posture - tips and top of the best exercises
Hello posture. 5 exercises for back muscles
Perfect Posture + Strong Spine - 6 Simple Exercises
How to straighten your back and posture without any difficulty - at home
How to fix a stoop - posture exercises
A set of exercises for a beautiful posture
Posture Exercise Complex - 10 Effective Exercises
Best Posture Correction Exercises
The one and only exercise that will correct your posture
Static exercise that will correct posture and reduce waist
Top 10 exercises for a beautiful posture. Younger and nicer
Exercises for a Beautiful Posture
Posture Exercises
Exercises for the spine - yoga for the straight back and correct posture
Exercises to form correct posture
Exercises That Will Save Your Posture If You Sit A Lot
These 8 exercises will help you correct your posture.
Butt exercises
10 exercises that will help pump up the ass even the most lazy people
11 exercises for elastic butt from the slimmest girls
25 exercises for buttocks at home and a video complex for priests
5 cool exercises for elastic butt and graceful legs
5 exercises for the perfect booty
7 simple exercises for round butt
9 best exercises for the buttocks + training program for a month
9 exercises to help you create perfect hips and buttocks
Take and do. top 5 simple exercises for beautiful priests
How to quickly pump up the buttocks at home
How to pump up the ass - 10 most effective exercises
How to pump up a girl's ass, the best exercises for the buttocks
The best exercises for the perfect butt
Booty like a nut or how to pump up a booty
Slender and beautiful figure. TOP 7 exercises for priests
Tight Booty Exercises
Exercises for the press and buttocks at home
I want ass like Kim - pumping the fifth point on my own
Buttocks in 30 days - exercises for buttocks and legs for girls at home
Hand exercises
10 exercises for hands at home - create a shape together
17 cool hand exercises
4 simple exercises against sagging arms
7 weight loss exercises
7 hand exercises with quick results
8 exercises for women to help burn hand fat
Anatomy of stretching in pictures - exercises for arms and legs
Down with Long Sleeves - The Most Effective Hand Exercises
Yoga in the office - exercises for the hands
How to take care of the beauty of hands
Beautiful hands in 15 minutes - 5 exercises for women
Lifting the barbell for biceps. 8 options for basic arm exercises
The right to bare your hands - these exercises will quickly bring the problem zone back to normal.
The most effective exercises for hand beauty
Exercises for a perfect shoulder and arm line
Hand exercises without dumbbells
Hand and forearm exercises
Exercises that will sharpen your arms and back
These exercises will make your arms fit.
ōkeeping their
The one and only exercise that will correct your posture
Relatively recently, experts have proved the following fact: people who are always stooping do not look and do not feel happy, unlike those who are used to ōkeeping their backsö in any situation....


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Gucci recently launched a line of eco-friendly shoes to be environmentally friendly to planet earth. Designed by the amazing Frida Giannini, the Sustainable Soles footwear line includes two chic style – one for men and one for women – that are made with both biodegradable and plastic material. Although the line only comes in a one style per gender, these shoes are available in an array of colors including blush, taupe and black. But the men's shoe does come in low AND high top with bio-rubber soles while the women's style is a simply chic flat, perfect for Summer time.
The shoes feature cutout details and the company's signature GG motif as well as features the Gucci logo printed in green on a recycled polyester label on the tongue for the men's shoe. This pre-fall collection will hit Gucci's e-commerce as well as its flagships worldwide at the end of June. Check them out now though with this sneak peak.


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Dawn Soucek has joined the Sales and Marketing team of Monadnock Paper Mills, Inc. as a senior technical sales manager. Dawn is a proven business development professional with extensive experience in technical/specialty papermaking.
For over 11 years, Dawn was responsible for developments in specialty barriers and packaging at Verso Specialty Papers. Dawn excels in building customer relationships and assessing complex requirements across a broad range of markets and applications.
"Dawn will represent Monadnock from her home base in Stevens Point, Wisconsin. We are looking forward to growing our presence in the mid-west region of the United States where there are significant growth opportunities for Monadnock's technical/specialty papers," said Brendan Lesch, vice president of sales and marketing at Monadnock. "Dawn's background in packaging, chemistry and applied sciences will help us accelerate the development and customization of new products."
Specifying PCW recycled content paper made carbon neutral with 100% renewable electricity results in the following impact reductions:
Pounds of solid waste
not produced
million BTUs of energy
not consumed
Pounds of wood saved
Net pounds of GHG CO2
not produced
Gallons of wastewater
not produced
Pounds of carbon emissions
not produced*
Please fill out the information below and click Generate Certificate to create your savings certificate.


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According to a study conducted by the CDC in 2008, Prostate Cancer is the leading cause of cancer death in Men across all races. That same year nearly 215,000 men were diagnosed with the cancer, in which 28,471 men were unable to beat the disease.
Unity In Uniform recognized the need to share information and facilitate awareness of Prostate Cancer and available preventative measures to detect it early. We choose to kick off our efforts to increase Prostate Cancer awareness through a fundraising golf tournament that was held in 2012. The event was a four person scramble with a shotgun start at 8:30am. Portions of the proceeds supported Prostate Cancer Awareness and funded Unity In Uniform's EMT Scholarship Program.


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The Failure to Use Turn Signals Can Be Deadly
July 30, 2012 | Finz & Finz, P.C.
Turn signals are not always on the minds of today's drivers, but a recent study suggests that they should be. The Society of Automotive Engineers (SAE) recently researched driving practices and found that motorists miss making turn signals about 25 percent of the time. This results in two billion signal failures daily.
Continue Reading: The Failure to Use Turn Signals Can Be Deadly
Additional Info: Car Accidents


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Monthly Archives: April 2016
AT&T Park Easy Layout
I went the lazy way out with this one!! I bought an SEI layout and followed the instructions. Turned out pretty good!! Yes I cheated!!! This is a beautiful baseball park by the way…..GORGEOUS!!! Plus we had a blast!! The … Continue reading
Mother's Day Magic PLUS GIVEAWAY!!!
Mother's Day Magic … with love Collection of 12 novellas Genre: Anthology, Literary Fiction, Romance Every mother's heart holds a bit of magic…her children's love. Enchantment awaits in 12 new, previously unpublished-stories, by #1 bestselling and/or multi-award winning authors … Continue reading
A Lowcountry Wedding by Mary Alice Monroe #XOXperts
OVERVIEW Wedding season has arrived in New York Times bestselling author Mary Alice Monroe's next novel in the "distinct, complex, and endearing" (Charleston Magazine) Lowcountry Summer series, set against the romantic, charming Charleston Lowcountry. Nothing could be more enchanting … Continue reading
The Fullfillment Series plus GIVEAWAY
Today, I'm joined by one half of the Rhewination: Erin Rhew. For those that don't know, Erin is a young adult fantasy author who is married to adult thriller author, Deek Rhew. Together, they are "the Rhews," and their street … Continue reading
The House by the Lake by Ella Carey
OVERVIEW Anna is content with her well-ordered life in San Francisco. But her world is turned upside down when her beloved grandfather, Max, reveals a startling secret: Anna is part of an aristocratic family who lost everything during World … Continue reading
Chasing Eva by Camellia Hart – Book Spotlight
Chasing Eva By Camellia Hart Genre: Romance, Contemporary Author Camellia Hart's debut contemporary romance novel about a man and a woman whose lives are about to get sizzling hot… After living through her share of disloyal relationships, Evangeline … Continue reading


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|Wolverines crush North Carolina
|Written by Matt Pargoff
The Wolverines went into Wednesday evening's big showdown with No. 11 North Carolina without having been stuck in a close game late. They left it the same way. Struggling in the first few minutes with the Tar Heels' high powered offense, Michigan found its footing defensively, putting on a big first half run and pulling away with an 84-67 victory.
Trailing by as many as 10 points in the first half, the Wolverines rattled off 11 unanswered, battling to a four point advantage at the half. Michigan came out fast after the break, pulling ahead by as many as 22 points.
North Carolina made a late 11-0 run to cut that in half, but the Wolverines answered with their own seven-point surge.
True freshman Ignas Brazdeikis sparked Michigan's run to get back in the game in the first half, finishing the contest with a team best 24 points. Charles Matthews scored 21 and Jordan Poole 18, while Zavier Simpson had six assists and Jon Teske blocked five shots.
Improving to 7-0 on the season, the Wolverines will turn to early conference play next, hosting No. 19 Purdue on Saturday at 3:30 p.m. eastern on ESPN.
Michigan will travel to Northwestern on Tuesday, then turn back to non-conference play, with a light stretch of only four games over 29 days. Check out post-game video from U-M's win over North Carolina below.


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|SDL Trados Studio 2019 Professional 126.96.36.199768-翻譯平台
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DVDXX17553--NUMECA HEXPRESS/Hybrid 9.1 x64 網格劃分工具,用於從不清潔的CAD數據開始對複雜幾何體進行網格劃分
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SDL Trados Studio 2019 Professional 18.104.22.168768-翻譯平台SDL Trados Studio 是適用於語言專業人士的完整翻譯平台,可用於編輯、審校、管理翻譯項目和企業術語。 利用全球超過 200,000 名專業翻譯人士信賴的軟件,交付一流的本地化內容,支持全球銷售及市場營銷活動。
SDL Trados Studio 2019 Professional 15.x |
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Instant access to everything
Perform translation tasks with less effort through Studio's new Tell Me technology. Enter a word or phrase and Tell Me intelligently suggests commands, options or settings, and takes you there directly. Tell Me makes accessing features up to four times faster* than before.
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Save time and reduce project administration, with faster project creation and easy mid-project updates.
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Improve your efficiency with faster project set up when you use an existing template. Enjoy new levels of flexibility with Studio 2019's powerful project wizard to tailor projects to your own requirements. See where you are in the process with our new 'metro map'.
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Enhanced quality checks
Deliver high-quality translations in every language with new sophisticated and flexible quality assurance (QA) checks; capable of customizing the QA settings for every target language. Efficiently handle language-specific aspects such as punctuation, numbers and regular expressions to ensure more accurate QA check results in all your project languages.
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Homepage - http://www.sdl.com/


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Lobby Signs
Are you a business owner with a new office or facility? Do you wonder how to accentuate the walls and create a corporate atmosphere? Do you want for visitors to know exactly in which HQ they have stepped in? Then you need the right lobby logo! With these easy to customize and manufacture logos, your business can establish its hold over its facilities and work on creating a stronger brand association right from the very start.
Sign Center NYC does lobby logos like no other. Whether it's metal, plexi sign or wall lettering, there's a design solution for your needs. Browse through our specialized logo design services and use the designer tool to mix and match all the characteristics that apply to you. Fill in the text in the font you want, determine the sign's overall dimensions and what colors you want to see. Everything can be priced right then and there with our price calculator. The cherry on the top, however, is the online order feature! You can do all in the comfort of your office.
Custom jobs are assigned to our veteran design teams after you specify a budget by picking a level from our three distinct design tiers – basic, designed and artistic. The turnaround for a design from scratch is two days after which all designs go into production in the best factories in the country, which use the finest materials. You receive not only arresting designs, but also a quality that stands the test of time.
To place an order, please give Sign Center NYC a call at 646-661-1337!


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Solar-Powered Mayflower to Cross the Atlantic 400 Years After Pilgrim Voyage
The solar-powered Mayflower, a high-tech, solar-and-wind-powered ship, will soon follow the same route its pioneering namesake took, "From Plymouth to Plymouth"—exactly 400 years later.
But Pilgrims won't be maneuvering this ship—or passengers of any kind, instead, a small fleet of drones will steer the ship across the ocean waters in the year 2020.
As Popular Science reports, the vessel, nicknamed MARS—the Mayflower Autonomous Research Ship—is a joint venture of engineers at three UK entities: Plymouth University, autonomous-craft specialists MSubs and yacht designers Shuttleworth Design.
When the vessel is launched in 2020—and if no one beats them to it, the Mayflower will become the first surface vessel to complete an unmanned transatlantic voyage.
Explained Professor Kevin Jones, the University's executive dean of the Faculty of Science and Engineering:
"MARS will operate as a research platform, conducting numerous scientific experiments during the course of its voyage. It will be a test bed for new navigation software and alternative forms of power, incorporating huge advancements in solar, wave and sail technology."
Because MARS is still in its design phase, the photos are the artist's rendering of some early ideas. It is expected to take two and a half years to build the craft and another year to test it. At present, there is no word on how long the designers think the actual voyage will take.
Unmanned vehicles have crossed the ocean before—in the air and underwater—but never on the waves, therefore, this is an exciting development.
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Clean Water Act Rollback: Trump's EPA Limits States' and Tribes' Rights to Block Pipelines
The Trump administration has finalized a rule making it harder for states and tribal communities to block pipelines and other infrastructure projects that threaten waterways.
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EPA Likely to Approve Mine That Threatens Alaska's Largest Salmon Hatchery
The U.S. Environmental Protection Agency (EPA) wrote a letter to the Army Corps of Engineers last week to say that it would not oppose or put a stop to a huge copper and gold mine near the world's largest sockeye salmon fishery, as The Washington Post reported.
- Trump Pushed for Mining Project That Could Destroy Alaska Salmon ... ›
- The Resource War Over Pebble Mine in Alaska's Bristol Bay ›
- 'The Wrong Mine in the Wrong Place': Former Republican EPA ... ›
Protestors Urged to Wear Masks, Wash Hands and Get Tested for COVID-19
The nationwide horror at the killing of George Floyd by the Minneapolis police has triggered protests in 75 cities. People are demonstrating against the systemic racism that has made people of color targets of lethal actions by law enforcement. In response, elected officials and public health experts are walking a fine line of affirming the rights of protestors while simultaneously worrying that the protests will lead to a new wave of coronavirus infections.
- Will Protests Spark a Second Viral Wave? - The New York Times ›
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- Coronavirus lockdown protests risk your health and America's ... ›
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- How Minneapolis Protesters Contend With COVID-19 | Time ›
Benefits of Strenuous Exercise and How to Add It to Your Workout
By Sara Lindberg
Whether you've hit a workout plateau or you're just ready to turn things up a notch, adding more strenuous exercise — also known as high-intensity exercise — to your overall fitness routine is one way to increase your calorie burn, improve your heart health, and boost your metabolism.
However, to do it safely and effectively, there are some guidelines you should follow. Keep reading to learn more about the benefits of vigorous exercise and how to safely dial up the intensity of your workouts.
What Is Considered Strenuous Exercise?
When it comes to exercise, the intensity of how hard you work out is just as important as the duration of your exercise session. In general, exercise intensity is divided into three categories:

low

moderate

vigorous or strenuous

For an activity to be vigorous, you need to work at 70 to 85 percent of your maximum heart rate, according to the American Heart Association. Examples of vigorous exercise include:

running

cycling at 10 mph or faster

walking briskly uphill with a heavy backpack

jumping rope

Low to moderate exercise is easier to sustain for longer periods since you work below 70 percent of your maximum heart rate and, sometimes, well below that level.

To reap health benefits, the Physical Activity Guidelines for Americans recommends that people age 18 and older get one of the following:

150 minutes of moderate-intensity aerobic activity per week

75 minutes of vigorous aerobic activity per week

combination of both types of activity spread throughout the week

Strenuous Exercise Vs. Moderate Exercise
Increasing your exercise intensity is fairly simple to do. You can still participate in your favorite activities — just at a more vigorous pace.

One of the benefits of more strenuous exercise is that you can reap the same rewards as moderate-intensity exercise but in less time. So, if time is of the essence, doing a more strenuous 20-minute workout can be just as beneficial as doing a slower 40-minute workout session.

Here are some examples of strenuous vs. moderate exercise.

Moderate intensity	Strenuous intensity

bicycling at less than 10 mph	bicycling at more than 10 mph

walking briskly	running, or hiking uphill at a steady pace

jog-walk intervals	water jogging/running

shooting baskets in basketball	playing a basketball game

playing doubles tennis	playing singles tennis

raking leaves or mowing the lawn	shoveling more than 10 lbs. per minute, digging ditches

walking stairs	running stairs

Benefits of Vigorous Exercise
Besides being more efficient, turning up the heat on your fitness sessions can benefit your health in a variety of ways. Let's take a closer look at some of the evidence-based benefits of a higher intensity workout.

Higher calorie burn. According to the American Council on Exercise, working out at a higher intensity requires more oxygen, which burns more calories. It also contributes to excess post-exercise oxygen consumption (EPOC) or the "afterburn effect" that allows you to continue burning calories even after you finish working out. This means your metabolism will stay elevated for longer after a vigorous exercise session.

More weight loss. A higher calorie burn and an elevated metabolism will help you lose weight more quickly than doing low- or moderate-intensity exercise.

Improved heart health. According to a 2012 study, high- and moderate-intensity exercise appears to offer low chance of cardiovascular events, even in those with heart disease. Cardiovascular benefits may include improvements in:

diastolic blood pressure

blood sugar control

aerobic capacity

Improved mood. High-intensity exercise may also boost your mood. According to a large 2015 study that analyzed the data of more than 12,000 participants, researchers found a significant link between strenuous exercise and fewer depressive symptoms.

Lower risk of mortality. According to a 2015 study, researchers found that vigorous activity may be key to avoiding an early death. The study, which followed 204,542 people for more than 6 years, reported a 9 to 13 percent decrease in mortality for those who increased the intensity of their exercise sessions.

How to Measure Exercise Intensity
So, how do you know for sure that you're exercising at a strenuous level? Let's look at three ways to measure the intensity of your physical activity.

1. Your heart rate

Monitoring your heart rate is one of the most reliable methods for measuring exercise intensity. Exercising at 70 to 85 percent of your maximum heart rate qualifies as vigorous exercise intensity.

WHAT IS YOUR MAXIMUM HEART RATE?Your maximum heart rate is the fastest your heart can safely beat. To find out what your maximum heart rate is you need to subtract your age from 220. For example, for a 40-year-old person:

220 bpm (beats per minute) minus age

220 – 40 = 180 bpm

To work out at a vigorous pace, you'll want to exercise within 70 to 85 percent of your maximum heart rate. For example:

180 x 0.70 (70 percent) = 126

180 x 0.85 (85 percent) = 153

For a 40-year-old person, a vigorous training range is 126 to 153 bpm.

You can check your heart rate while you're working out by wearing a heart rate monitor or taking your pulse.

How to Add Vigorous Activity to Your Workout
Adding strenuous activity to your weekly workout routine requires some careful planning. Fortunately, many of the activities that you do at a moderate level can easily be performed at a higher intensity.

One way of incorporating vigorous aerobic activity into your routine is to do a high-intensity interval training (HIIT) workout. This type of workout combines short bursts of intense activity — typically performed at 80 to 95 percent of your maximum heart rate — with recovery periods at 40 to 50 percent maximum heart rate.

To sustain this level of training, consider following a 2:1 work to rest ratio. For example, a treadmill workout or outdoor running session could include:

running at 9 to 10 mph for 30 seconds

followed by walking at 3 to 4 mph for 60 seconds

alternating this work-to-rest ratio for 20 to 30 minutes

Playing a fast-paced sport like soccer, basketball, or racquetball is another effective way to add strenuous activity to your fitness routine. Participating in cycling classes or swimming laps are other ways to build more strenuous exercise into your workouts.

Safety Tips
Before you turn up the intensity on your workouts, it's important to keep the following safety tips in mind.

Check with your doctor

If you have a health condition or you haven't been active in a while, make sure you talk to your doctor before you start a high-intensity exercise routine. Your doctor can advise you on a safe level of exercise or how to become more active in the safest way possible.

Build up the intensity slowly

Going from low- or moderate-intensity workouts to vigorous exercise requires time and patience. While you may be ready to jump in with both feet, the safest way to add more vigorous exercise is to do it in bite-size increments. Pushing yourself too quickly can result in injuries and burnout.

For example:

Week 1: Swap out one moderate-paced cardio session for a HIIT workout.

Week 2: Swap one moderate-paced session with a HIIT workout, and also add a circuit strength training session to your weekly routine.

Week 3 and 4: Repeat weeks 1 and 2 before you start adding more high-intensity exercise to your weekly routine.

It's also a good idea to space out your vigorous workouts throughout the week. Try not to do two strenuous sessions back-to-back.

Don't forget the recovery time

Your body requires more time to recover from a vigorous workout compared to a low- or moderate-intensity session.

To help your body recover, make sure to always include a cooldown and stretch routine after strenuous physical activity.

Stay hydrated

Staying hydrated is especially important when you're exercising hard. Not drinking enough fluids can affect the quality of your workout and make you feel tired, lethargic, or dizzy. It may even lead to headaches and cramps.

The Bottom Line
Turning up the intensity of your workout sessions can be an effective way of boosting your overall health and fitness. It's also an easy way to save time when trying to fit a workout into your day.

To play it safe, always start slow and pay attention to how your body feels.

While vigorous exercise offers many health benefits, it's not appropriate for everyone. If you have a health condition or you haven't been active in a while, make sure to talk with your doctor before working out at a more strenuous level.

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A healthy coral reef is a noisy place.
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By Jeffrey Miller
In January 2015, food sales at restaurants overtook those at grocery stores for the first time. Most thought this marked a permanent shift in the American meal.
Solving the Age-Old Problem of Spoiled Cheese
People have eaten pasta and cheese together for hundreds of years. Clifford Wright, the doyen of Mediterranean food history, says the first written recipe for macaroni and cheese was created in the court of the king of Naples in the 13th century, while the first reference in an English language cookbook likely appeared in Elizabeth Raffald's 1769 book "The Experienced English Housekeeper."

An internet search for macaroni and cheese recipes will turn up over 5 million hits, but many still prefer to get theirs in a box – the kind with pasta that comes in shapes ranging from shells to Pokemon characters, accompanied by a packet of powdered cheese sauce.

Boxed macaroni and cheese was one outcome of the quest for ways to keep cheese longer. Some cheese gets better as it ages – a well-aged cheddar is one of life's delights – but once most cheeses hit their prime, they tend to quickly go bad. Before household refrigeration became common, many retailers wouldn't even stock cheese in the summer because it spoiled so quickly.

Processed cheese solved this age-old problem.

When Natural Was Nasty
Today, food that's simple, pure and natural is all the craze, while disdain for processed foods is practically a credo among sophisticated consumers.

But when Kraft's different forms of processed cheese came out, they found widespread acceptance despite their strange textures. The fact that it wasn't natural didn't seem to bother consumers at all. In fact, as international food historian Rachel Laudan has noted, back then, "natural was something quite nasty." She describes fresh milk as warm and "unmistakably a bodily secretion." Throughout the history of cookery, most recipes aimed to transform an unappetizing raw product into something delightful and delectable.

So for most consumers, processed foods were a godsend. They kept well, tended to be easily digestible and, most importantly, they tasted good. Many of them could be easily prepared, freeing women from spending entire days cooking and giving them more time to pursue professions and avocations.

In some ways, processed foods were also healthier. They could be fortified with vitamins and minerals, and, in an era before everyone had access to mechanical refrigeration, the fact that they kept well meant consumers were less likely to contract diseases from spoiled, rotten foods. Pasteurization of dairy products virtually eliminated diseases like undulant fever, while foods processed and canned in large factories were less likely to harbor food-borne illnesses that could crop up due to faulty or improperly sanitized equipment used by home canners.

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Brené Brown: Listening to ShameSaturday, March 17th, 2012
I just saw a TED talk about shame. The speaker was Brené Brown, who's previously talked about vulnerablity.
This talk is especially interesting from a gender perspective, since she addresses the specific types of shame that men and women tend to struggle with. For women it's more of a case of wanting to be perfect, and wanting to handle everything from having a nice home to keeping it together at work. For men it's about always being strong and not showing any weakness.
So how does this relate to gender issues? To feminism? Well, feminism (combined with consumerism and the traditional female gender role) can be a driver of female shame, since it tells women that they can have it all, they can do it all, and perhaps they even should do and have it all.
For men, the obligation to always be strong (in order to avoid shame) means that it is very hard to address men's issues. Talking about men's issues feels like admitting to weakness, even though it's really about vulnerability and being human.
Enough said. I leave you with her talk. Let me know what you think in the comments.


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Why use Point2? Is Point2 CRM friendly? Our Point2 FAQ page provides insights on all of our most common questions about the platform. Simply click your question to expand the view and view an answer.
Ask your Question
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An Interview with Brene Brown
Brene Brown and I got together for our first interview for The Courageous Living Program, over a year ago. The Gifts of Imperfection had been released and was starting to take hold. TED talks were on the horizon.
I immediately resonated with her warmth, her depth, the way she was able to take her research (often something that we associate with being cold and clinical facts) and turn it into work of the heart.
By far and away, I hear again and again from visitors to the website that her work, especially her book The Gifts of Imperfection, has been pivotal.
I contacted Brene and asked if she'd be willing to do a follow-up interview, in part to hear about what's new and in part because it was time for a new chapter in the conversation. She was totally open to it, and this is what transpired:
Click the player below to listen to the full interview.
Brene Brown offers a lot of resources over on her website–and I highly recommend her latest and greatest, Daring Greatly. Click here to learn more about her beautiful work!


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Whatever "quantitative easing" is, it sounds like something you probably only need to pay attention to if you're a politician—after all, you've got enough to worry about, like paying your mortgage and working on growing your retirement account.
But what if we told you that the looming end of quantitative easing could mean a sudden drop in the value of your investment portfolio? That would probably perk your ears up, wouldn't it?
Read More: http://www.learnvest.com/knowledge-center/6-macroeconomic-factors-and-their-micro-effect-on-your-own-money/
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