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Abdellah Zejli Drops ‘Sweet Shots’
Upcoming hip hop artist Abdellah Zejli has been make noise as an independent artist ever since he began releasing music earlier this year. The artist’s sound has gone international, garnering impressive streaming stats from around the world.
Zejli’s latest drop ‘Sweet Shots’ is yet another example of everything the creative is looking to do in music. The track features a melodic beat, catchy chorus, and interesting flows throughout its duration. Zejli lets his supporters know that life has been sweet lately.
The artist mentioned that he has been working on new music nonstop and plans to release a full-length LP in 2022.
You can listen to Abdellah Zejli here:
You can follow Abdellah Zejli here:


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07 October, 2004
Scientists involved in weed studies with the Cotton and Weed Management Co-operative Research Centres have developed a framework to assess the potential for glyphosate resistance in Roundup Ready® cotton farming systems.
__Presenting a paper to the recent Australian Weeds Conference in Wagga, PhD student, Jeff Werth, noted that Roundup Ready cotton was introduced in cotton almost four years ago, and the industry is anxious that its use does not result in resistance or a shift in weed species due to changes in herbicide selection pressures.
To analyse these developments, a research team from the Cotton CRC and the CRC for Australian Weed Management monitored two popular weed species under integrated weed management, with and without Roundup tolerant technology.
A grower survey was also conducted in NSW and Queensland to assess how the introduction of Roundup has impacted on weed species, weed management and herbicide use.
The survey found little change in weed species between fields to this time, but the research team noted that four seasons may be too early to observe weeds species shifts.
The survey did find a marked increase in the use of Roundup, but the total volume of herbicides used in these crops was lower, due to reductions in both pre-emergent and post-emergent herbicides.
The research team’s investigation of the population dynamics of weeds, and the impact of management practices, using barnyard grass and liverseed grass as model weeds, is ongoing.
It comprises an IWM approach with and without Roundup Ready technology, a half-IWM approach with Roundup Ready, and utilising Roundup Ready only.
The team believes these experiments will lead to the development of a model predicting the likely evolution of glyphosate resistance, initially for grass species and later for a range of weed species in cotton systems.
The end result will be to facilitate the development of sustainable weed management practices in Roundup Ready cotton.
The research team comprises Jeff Werth (University of Adelaide and the Cotton and Weed CRCs), Christopher Preston (University of Adelaide and the Weeds CRC), Grant Roberts (Cotton CRC/CSIRO), and Ian Taylor (Cotton CRC/NSW Department of Primary Industries).
Further information: Grant Roberts 02 6799 1500
10 February, 2019
10 February, 2019
19 December, 2018
15 October, 2018
08 October, 2018

domain: agronomy


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Emergency Medicine Rotation
Emergency Department Elective - Preceptor: Jennifer Jozefick, D.O.
Students will work directly with Emergency Medicine attending physicians in the evaluation and treatment of patients with both emergent and urgent conditions. In this large community hospital setting, students will learn the scope of emergency medicine practice, as well as the principles of evaluation and stabilization of patients with critical illnesses.
Students will also accompany paramedics on advanced life support ambulances to gain experience in pre-hospital emergency care. One day during the rotation is also spent with the trauma team in order to allow each student observe and assist in acute and post-acute trauma management. Students will also be able to participate in mock resuscitations in our state of the art simulation center.
Please report to the Emergency Department in N-Building, Lower Level on the first day of your rotation. Let the staff know that you are a medical student or resident and that you are to meet in the physicians’ office. They will usher you to meet with Dr. Mishkin or one of the other teaching physicians to be oriented to the department.

domain: medical


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7 Lessons From 1st Year Of Decisions Under Comcast
March 21, 2014
On March 27, 2013, the U.S. Supreme Court dropped a depth charge into the deep waters of class action practice with its decision in Comcast Corp. v. Behrend, 133 S. Ct. 1426 (2013). After a year of practice under Comcast, we are beginning to see where the shock waves hit, as courts and litigants try to draw up rules that give meaning to the Supreme Court’s holding without eliminating Rule 23(b)(3) class actions entirely.
Stay Up To Date

domain: law


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Wheel of Wishes is the latest addition to the jackpot family of casino online and mobile slots. With 5 reels and 10 paylines, this game features Power Spins, a Scatter and a Wild, as well as a Wheel of Wishes Jackpot Bonus, with 4 different progressive jackpots that can be won at any time. Packed with exciting symbols, including a treasure chest, genie’s lamp and magic spell book, Wheel of.
In fact, the Jackpot Wheel mobile casino is but a smaller-screen replica of the desktop interface, which is fully supports the major mobile operating systems like Android, iOS, and Windows Mobile. Graphics-rich and pixel-heavy games load and play out with equal sophistication on all types of Smartphones and tablets. The comprehensive user-interface enables mobile users to play all the games in.
Add the fact that randomly on any spin you could trigger the Jackpot Wheel and win any one of the four jackpots ranging from hundreds to millions and it’s what attracts people to this game. If your after a fun to play real money slot with a big jackpot then Atlantean Treasures Mega Moolah is definitely a little different from the original Mega Moolah slot machine.
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Jackpot Wheel Casino With over 130 high-quality games that are not accessible anywhere else, it is simple to forget that a single software brand powered Jackpot Wheel. Saucify platform offers plenty of choices and in this diverse collection, you will probably not feel like anything is lacking.
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Welcome to Jackpot Wheel Online Casino. You’ve made the best bet when it comes to choosing an online casino, because Jackpot Wheel Online Casino is all you'll ever need or want.
Jackpot Wheel Casino is a great online casino to settle at especially for players looking to indulge themselves in new and unique casino games. The casino is also great for players looking to benefit from a range of lucrative bonus and promotional perks as it offers numerous perks for both new customers as well as regular players. The only.
As a licensed online casino in Canada by the Malta Gaming Authority, JackpotCity is also certified by eCOGRA, an independent testing agency, and players can therefore enjoy the latest casino online games and slot machines with complete peace of mind. From table games and video poker, to slot games and progressive jackpots, including Mega Moolah and Wheel of Wishes, where jackpot totals can.
Mobile games, Ipad Casino, Html 5 Casino. WELCOME TO THE THRILLING WORLD OF MOBILE GAMING! Now you can play your favourite slot games directly on your Apple iPhone, iPad, iPod or Android Devices. All you have to do is navigate to our website on your mobile device using your internet browser such as Google Chrome, Safari or Mozilla and click OK to launch the Jackpot Cash Mobile Lobby.
Mobile Jackpot Slots. The best thing of Mobile Wins is that all our slots are on mobile. That means we offer mobile jackpots to play at any time! Just browse through them here and give it a try. All our mobile jackpots have the same features as the desktop and tablet versions. And since we are a mobile casino, mobile jackpots work best at.Jackpot Mobile Casino is a simple but well-designed online casino that’s perfect for mobile players. The promotions are generous and varied and there’s a good range of payment options. As for the games themselves, there’s more than enough here to keep any players occupied. And with a modest but exciting library of the table and live casino games on offer, Jackpot Mobile Casino will prove.Jackpot Mobile Casino was established in 2015 and runs on the Nektan platform. Jackpot Mobile Casino is licensed by the Gibraltar Gambling Commission and the UKGC. They provide a range of games from NextGen Gaming and IGT. Their site design is fairly plain in nature and features a black and gold colour scheme. Their logo is their name in bold.

domain: game


Spherical 310 stainless steel powder 53-150μm
Keywords: tantalum powder, tungsten powder
Aerospace field: Spherical 310 stainless steel powder is often used in the aerospace field, especially in the manufacture of aerospace engine parts, high-temperature turbine blades, combustion chambers, etc. Its high temperature resistance makes it one of the ideal materials for aerospace engines and related components.
Petrochemical industry: Due to its excellent corrosion resistance and high temperature resistance, spherical 310 stainless steel powder is widely used in the petrochemical industry. It can be used to manufacture equipment such as high-temperature and high-pressure vessels, heat exchangers, reactors, pipelines and valves, and is used to handle corrosive media and high-temperature media.
Energy industry: In the energy field, spherical 310 stainless steel powder also has important applications, such as in the manufacture of nuclear energy equipment, coal gasification equipment, boilers and heat exchangers, etc. Its high temperature resistance and corrosion resistance make it suitable for various harsh working environments.
Chemical industry: This material is also commonly used in the chemical industry, such as manufacturing chemical reactors, storage tanks, pipelines, pumps and other equipment. Its corrosion resistance and high temperature resistance enable it to withstand various corrosive media and high temperature working conditions.
Other applications: Spherical 310 stainless steel powder can also be used to manufacture high-temperature sensors, special tools, auto parts, pressure vessels, etc.
- Spherical 310 stainless steel powder particle size distribution
5-25μm,15-45μm,15-53μm,45-75μm,45-105μm, 75-150μm（Various granularities can be customized according to customer requirements）
- Particle size distribution chart


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A new public market spanning two hectares will soon rise in Surigao City to replace the old one, a local government official said.
The new PHP12 million public market will be established in Barangay Sabang, which is still within the city proper of Surigao.
“This will be funded locally. The appropriation was already approved,” said Mayor Ernesto Matugas.
Once completed, all occupants of the old market will be required to transfer to the new one-storey public market building.
“The old market has caused traffic congestion because Surigao City is growing fast. The number of vehicles has increased,” Matugas said.
He said the construction of the new market building will commence by the middle of this year. It was delayed because of the recent earthquake.
Matugas said a four-storey shopping mall will rise at the old market.
Matugas said a Malaysian firm, in partnership with the Villar group of companies, will build the new shopping mall at a cost of PHP1.2 billion.
“This will be built and operated through the Public Private Partnership (PPP) scheme. The LGU (local government unit) is still the owner of the land where the four-storey building will be built,” he added.
A plan was already presented to the local government, with Matugas assuring that the mall “will no longer cause traffic congestion” in the area as wide inner roads and spacious parking lots will be integrated in the construction of the building.
The new mall will have a basement parking, the first three floors for rental and the top floor for entertainment, including cinemas, he said.
“We are going to collect around PHP400,000 to PHP500,000 per month for land rental,” Matugas said.
Matugas said the PPP scheme will last for 25 years, after which the building will be turned over to the LGU for management. (PNA)
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Ilocos Norte Strengthens Info Drive On Livestock Diseases
The Provincial Veterinary Office (PVO) is.
RDC Committee Backs Measures To Address Calabarzon Infra Issues
The Sectoral Committee on Infrastructure and.
400 Cyclists To Join 435th ‘Aggao Nac Cagayan’ Festival
At least 400 cyclists will join.
Ilocos Norte’s ‘Agri Day’ Features Innovative Products, Tech Sharing
Various innovative agricultural technologies, products, and.

domain: news


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Latest version of this game Call Break Online: Play Multiplayer Card Game v free download for android (com.seclife.callbreak)
Call Break Online: Play Multiplayer Card Game
We solemnly promise that there are no annoying Ads in the game, and it will not interrupt your game, but you can unlock paid feature by watching Ads, such as See Cards, or get more rewards.
Callbreak Online (Lakdi, Lakadi) is a strategy-based skill-based card game, similar to Spades, which is popular in Bangladesh, India and Nepal.
This game is full of strategy and tricks unlike other popular gambling-based card games like Teen Patti and Poker.
Callbreak provides classic gameplay, double gameplay, limited-time VIP match gameplay, offline gameplay. There are 5 rounds of regular gameplay in the number of rounds, as well as 1 round and 3 rounds of fast gameplay.
Callbreak provides a completely free private game, supports customized rounds, number of winners, suitable for family and friends gatherings.
Callbreak has a wealth of rankings. Anyone has the opportunity to show their superior card skills on the rankings. The arena is full of endless challenges and can compete with anyone in the world. The next champion may be you.
Callbreak has detailed statistics to record your own highlight moments. Different gameplays belong to different camps. The data will also be counted separately. The rich data can make you who are fascinated by mathematics have endless challenges.
Wheel game: Slot machine, slide the wheel to challenge, there are rich statistics, let you stand out in the leaderboard match.
Whether it’s family gatherings, camping in the wild, or going out, you can enjoy Callbreak!
♠ Free download, free play. Daily tasks, online rewards and many other methods to get a large number of free chips.
♥ No need to register or log in to play, you can switch accounts between Facebook and tourist at will. Log in to receive luxurious rewards.
♦ Exquisite graphics, fair rules, so you can be the winner easily.
♣ While playing cards, you can also try the slot games. Not only can you play cards to win chips, but also have the opportunity to win great rewards.
♠ Happy group game, you can create a private room with your friends, a variety of rules, independent customization, spend happy time together.
♥ Rich expression animation, chatting freely with the world’s poker buddies.
♦ It’s okay to be a fresher! You can learn kills from the top players on the list to improve your skills.
The next champ is you!
Click and slide are the most common operations in the game.
For example, when playing cards, you can choose to double-click or slide, or you can interrupt the slide.
Slide to see more list data.
The world chat is locked at the beginning and can be easily unlocked after a few games.
Playing against family members or friends, I heard that you can get endless happiness.
We will also hold match from time to time to make you in the arena stand out.
For trial features, such as See Cards, you can have a three-day free trial, so quickly unlock it.
Localised name of the game:
– Spades (in western world)
– Callbreak, Call bridge (in Nepal)
– Lakdi, Lakadi (in India)
– Ghochi, Tash ka game sheep
– Gulli, 9 patti, Multiplayer Call break
Call break card game is समन गेम callbreak multiplayer minus game, single player game.
Are you still hesitating? Join the Callbreak camp and embrace endless happiness!
Follow us on Facebook to give your opinion or issues about game:https://www.facebook.com/callbreak.seclife
Email: [email protected]
Hi, Call Break Online fans!
Thank you for playing Call Break Online
This release includes bug fixes and optimizing the game experience!
Enjoying Call Break Online? Leave a review 🙂
Copyright© 2020 Apkdeleted

domain: entertainment


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Rabbits are actually quite brave when it comes to food. In fact, they are known to enjoy different food items even though they are might not good for their own health. If the owners permit it, rabbits will gladly devour various fruits, vegetables, candies and even processed meats and pastries.
However, you need to understand that you are actually putting your rabbit’s life at risk each time you give your pet something that his stomach is not designed to process. Simply put, if it is not made up of grass or hay, it is probably something you will have to keep away from your rabbit.
Despite that, you do not actually have to be too strict about your pet’s diet. You can actually give your rabbits some treats from time to time. When it comes to treats, avoid taking it too literally. You do not have to give your rabbit sweet pastries or chocolates. Instead, you can use herbs like cilantro.
Yes, rabbits can safely consume cilantro. Although some treats can contain a lot of carbohydrates and sugars, cilantro on the other hand, is known to contain nutrients that can be used to help improve the rabbit’s health. What’s more, rabbits can actually consume this herb more frequently than most treats.
This is mainly because it packs in a lot of flavor and it does not contain starches or sugars in huge portions. Some experts will even say that it can actually be used as a dietary supplement for your pet. Cilantro is known to contain a lot of antioxidants that can help your rabbit fight against free radicals.
This simply means that if you are giving it as a treat to your pet, your rabbit will have more protection against cancer, inflammation and possibly other ailments. Some owners do prefer giving cilantro to their rabbits over using commercial treats. This is because cilantro does not contain any synthetic nutrients.
Cilantro is also known to contain antimicrobial properties. This means that it can be used to help your rabbit fight against common diseases and infection. And instead of causing gas, there are those who say that cilantro can actually be used to help rabbits that are suffering from gas or bloating.
When it comes to giving cilantro to your rabbits, you need to keep in mind that even though it contains nutrients and antioxidants, it cannot be used to replace your pet’s regular diet. This is simply because this herb cannot provide all of the nutrients that the rabbit needs for its own survival.
Although you can use it to supplement the rabbit’s diet, you should only use it in moderation. Some rabbit owners are known to give their rabbits one bunch of cilantro every couple of days just so that the rabbit can get a little bit more nutrients. You should however, never force your rabbit to eat this herb.
Cilantro is an amazing herb that many rabbits love because of its unique flavor. A lot of rabbit owners also like to use it as a treat to help improve the rabbit’s health simply because it contains nutrients and antioxidants. Cilantro can also provide a wide array of health benefits.
It is also known to help your rabbit fight against infections and common diseases, and it can be used to help treat rabbits that are suffering from gas problems or from bloating. You should understand however, that because it does not contain a lot of sugar, there are rabbits that do not like to eat it at all.
Have you tried giving cilantro to your bunnies? Tell us more about how you use this herb as a treat or to help improve your rabbit’s health in the comment section.
My name is Emily Taylor, gardening is my passion and I’m looking forward to sharing it with everyone. I know that there are millions of people out there want their backyard and garden be attractive just like their front yard, so I am here to help you create your own backyard paradise.

domain: pet


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Sony might be closing the PlayStation Store for PS Vita soon, but we all know Vita means life. There are still people playing PS Vita games online! And in this annual video, we dive into a handful of those games and see how many active lobbies we can get into. Now admittedly there’s not much ‘why?’ being answered this year (most people didn’t respond to any inquiries via message) but I’d gather it’s still due to the great versatility of Vita, the games, and maybe even some trophy hunting if there’s still online requirements. Whatever the case though, we might not be able to do this next year. So lets all basque in the glory that is: VITA.
► Support the channel on Patreon! Every amount helps and keeps paid sponsorships off the channel.
► My YouTube Equipment, Gaming Accessories, and Recommendations:
*As an Amazon Associate I earn a commission on qualifying purchases*
Outro song ‘I dunno’ by Grapes:
Music by Ryan Little:
► Thank you to these wonderful Patreon supporters!
Claudio Sepúlveda Huerta
David Eric Gaines Jr
J-Tight from the tester season 3
Mark Sean Roocroft
NEO JASON VAMP
Will J Carrero
#PSVita #PlayStationVita #PSN


Several Yankees And Mets Make All-Star Rosters
We've pretty much reached the halfway point of the MLB season, and both New York teams have experienced great success so far - the Yankees sit atop the AL East by six games entering today, and the Mets continue to surprise by staying in contention for the NL East and the NL Wild Card. And yesterday afternoon, both teams were rewarded with multiple selections to the MLB All-Star Game next Tuesday (July 10) in Kansas City.
In the American League, the Yankees landed three players in the starting lineup: shortstop Derek Jeter, second baseman Robinson Cano and centerfielder Curtis Granderson. The only other Yankee named to the All-Star roster was starting pitcher CC Sabathia, but he will not participate in the festivities due to his current injury. The most notable non-Yankee to make the starting lineup was Texas Rangers outfielder Josh Hamilton, who earned a record-breaking total of more than 11 million votes.
American League Starters
- C - Mike Napoli (Texas)
- 1B - Prince Fielder (Detroit)
- 2B - Robinson Cano (NYY)
- SS - Derek Jeter (NYY)
- 3B - Adrian Beltre (Texas)
- OF - Josh Hamilton (Texas), Curtis Granderson (NYY) and Jose Bautista (TOR)
- DH - David Ortiz (Boston)
As for the National League roster, the Mets had two players selected - third baseman David Wright and starting pitcher R.A. Dickey. There's a very good chance that Dickey, the first pitcher in MLB to get to 12 wins this season, or Stephen Strasburg of the Washington Nationals will be the NL starting pitcher. As for Wright, he was somehow surpassed in the final week of voting by Giants third baseman Pablo Sandoval for the starting spot, despite Sandoval missing a month with a broken hand.
National League Starters
- C - Buster Posey (San Francisco)
- 1B - Joey Votto (Cincinnati)
- 2B - Dan Uggla (Atlanta)
- SS - Rafael Furcal (St. Louis)
- 3B - Pablo Sandoval (San Francisco)
- OF - Matt Kemp (LA Dodgers), Melky Cabrera (San Francisco) and Carlos Beltran (St. Louis)
For complete All-Star rosters, and to find out the nominees in each league for the "Final Vote" contest, check out MLB.com for details.


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Weight loss, in general, can be a very difficult process. Then, when you feel like you’ve finally got it figured out – you find yourself hitting a weight loss plateau.
The beginning of a weight loss journey is often seen with results! Your body then adapts to this new lifestyle, and your metabolism changes – suddenly, the number on the scale isn’t moving anymore.
Understanding why a weight loss plateau occurs and what you can do about it can help to ensure you continue to make progress. Instead of giving up, considering different strategies to overcome hitting a weight loss plateau will lead to greater success long-term.
Recognizing You’re Hitting a Weight Loss Plateau
First of all, how are you measuring your weight loss? The scale can be helpful in measuring chronic, long-term weight loss goals, but weighing yourself more than once a week can be counterproductive.
There are so many factors which can affect our weight on a daily basis. If you notice the scale hasn’t moved in the last 2-4 weeks, you might be experiencing a weight loss plateau.
Why Weight Loss Plateaus Occur
Weight loss is not linear- a common misconception during the beginning stage of losing weight.
Weight loss plateaus are not only normal, but they’re inevitable. Usually it’s a sign that you’ve already made a lot of progress – and it might be time to make adjustments.
There are many theories on why weight loss plateaus occur. For example, many clinical studies have shown that once you lost 10% of your weight, your body starts to fight back. Read the factors below to better understand why!
Decreased Basal Metabolic Rate/Total Daily Energy Expenditure
Weight loss is achieved when your body is in a calorie deficit. Studies have shown that one can expect to experience rapid weight loss initially, then start to steady out after a few weeks despite maintaining a restricted caloric intake (1).
One must consider their basal metabolic rate (BMR) – which is the number of calories our body uses at rest. BMR is usually “estimated” based on age, sex, and weight.
Then there’s the non-resting energy expenditure – which basically includes the calories burned throughout the day through physical activity and activities of daily living.
One of the leading theories that has been researched is that our BMR decreases when we lose weight, which lowers our total daily energy expenditure. Thus, our calorie deficit gets smaller and smaller the more we lose weight – causing the rate of weight loss to slow.
Set Point/Settling Point Theory
The set point theory claims that our body weight is the product of genetics (changes in DNA), epigenetic effects (inherited traits that do not involve DNA), and the environment (2). The settling point theory takes into account more social and environmental factors (3).
Therefore, our bodies have a “set point” that is based on these three factors – making it much more difficult to lose weight.
The good news is that the set point can often be changed. However, experts propose that slow, gradual weight loss works best when trying to reset it.
Research studies have shown that people who lose weight experience changes in their hormones. For example, higher levels of the hormone ghrelin is secreted, which is known to increase hunger, fatigue and promote the conservation of fat stores (4).
This can be very frustrating- but it is very important to be mindful of these increases in hormones. Many people often give up at this point and regain the weight they lost due to the increased hunger.
What’s a Healthy Weight Loss Goal Per Week?
An “ideal” number to target for weekly weight loss is about 0.7% of body weight in pounds per week to maximize fat loss while minimizing metabolic adaptations and muscle loss (5).
Losing weight too quickly can result in loss of muscle mass, large drops in metabolism, and decreased long-term success of keeping the weight off.
Strategies to Overcome hitting a Weight Loss Plateau
After that discussion of why weight loss plateaus occur, you might be able to understand that overcoming them can be complicated. Here’s a list of 6 strategies to try to overcome hitting a weight loss plateau.
1. Evaluate What You’re Eating
One of the first steps to overcome hitting a weight loss plateau is to really take a look at what you’re eating. It can be difficult to balance trying to lose weight while also living your life – but even small changes in how you’re eating can make a big difference.
Ask yourself: are you eating too much or not enough? Sometimes, when we restrict our calories too much (for example, a 1200 calorie diet) it may actually prevent your body from losing further weight.
Here are some small changes you could make in regards to your diet:
1. Eat more fiber.
2. Increase your protein intake.
3. Start a food and activity journal.
4. Download a fitness and meal tracking app.
5. Practice mindful nutrition.
6. Start meal prepping and planning.
7. Moderate your liquid calorie intake (alcohol, coffee drinks).
2. Add Variety to Your Workout
When you perform the same workout routine for an extended period of time, your muscles and metabolism may become accustomed to it. The amount of calories you’re burning might be less than when you first started out.
Small changes like increasing your weights, adding more variety to your workouts, trying new workouts, or increasing them by 10 minutes could make all the difference. Can you add more steps to your day? Buy a fitness watch for motivation?
For at-home workout inspiration, check out my comprehensive YouTube fitness channel review for women.
3. Take a Rest Day
It has been said that in some cases taking a rest day or week can be one of the best ways to overcome a plateau. Give your mind and body a break, and you might feel more motivated when you start again. This can also prevent overtraining, and be beneficial to your metabolism.
4. Try To Get More Sleep
Many studies have examined the relationship between sleep and weight loss. Inadequate sleep has been shown to cause hormone fluctuations, decreased metabolism, increased appetite and fat storage (5,6). Aim for 7-8 hours a night if you can!
5. Manage Stress
Very similar to sleep, stress can also wreak havoc on your hormone levels. Increased cortisol levels can make weight loss very difficult.
Are there coping mechanisms you can include in your daily life to reduce stress? What activities help decrease your stress levels, and can you make more room for them in your schedule?
6. Cut Yourself Some Slack
Lastly, cut yourself some slack! If you’re reading this, you’ve likely already lost quite a bit of weight. Give yourself a huge pat on the back.
Often times, you don’t have to do anything during a weight loss plateau – just continue what you were doing. You just might need to be a little more patient, and understand that the rate of weight loss will start to slow down.
Keeping the Momentum Going
In conclusion, when you hit a plateau – it’s actually just your body adjusting to a new normal. It could mean that you’re still losing weight, it just might be slower than that initial period of loss.
Remember that the scale isn’t always the best indicator of success, especially if you’re weighing yourself more than once a week. Are your clothes fitting better? Do you have more confidence? Increased energy levels?
Try not to get discouraged when hitting a weight loss plateau, as this can cause you to give up or start emotional eating. Be aware of the hormone changes that happen when you lose weight, and try to counteract them!


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Beneficial State Bank has a challenge for its customers and depositors. It is to “build something beautiful.” For its new headquarters in Oakland, California, the bank commissioned Gelfand Partners Architects to realize the bank’s mission of community and sustainability through the remodel of an office suite in an existing downtown building. The 6,680 square foot project was driven, from concept to completion, by the bank’s idealism and pragmatism, and advances the goal of achieving permanent sustainability while being a working model of how it can be done, beautifully.
The kitchen area and conference/event space at Beneficial State Bank’s new offices were thoughtfully designed by Gelfand Partners Architects and accented with fun colored furniture. (Photo by Rien van Rijthoven)
The sustainability framework for the project was the Living Building Challenge. Even in this existing building, the architects targeted an estimated EUI of 24 kBtu/sf/yr, and created an office primed for Net Zero operation. Major energy savings were realized through efficient lighting and daylighting design, as well as an underfloor HVAC system that enabled the overhead concrete ceiling’s thermal mass to come into play. Strict waste management and use of locally salvaged materials reduced the project carbon footprint. In keeping with the Living Building Challenge emphasis on health and wellness, the architects specified Red List compliant materials throughout the project. The resulting space is flexible, delightful and a straight-forward model for replication.
The Reception Lobby of Beneficial State Bank’s headquarters showcases a living wall and a reception desk made of metal strapping woven through redwood, salvaged from an old local 100,000-gallon water tank. (Photo by Rien van Rijthoven)
General Design Strategies
The new transparent entry to the office reveals daylight and a living wall which provides a lush backdrop to the lobby. The new raised floor system accommodates HVAC, plumbing and data/electrical systems under the floor, maximizes flexibility for the current use of space and into the future, and gains ceiling height through removing conflicts between ductwork and structure. The removal of old overhead ducting reveals elegant simplicity in the concrete slab. The acoustics and starkness of the exposed concrete are softened with felt panels crafted by a local rug maker in some areas, and floating wood ceilings in other spaces.
The circulation, daylighting and furniture reinforce a public to private spectrum. Whether at an open collaborative station or in an acoustically private office, all stations offer individual comfort control with sit/stand desks, task lighting and floor air vents. Individual offices placed along the wall farthest from the windows and enclosed with a storefront system provide acoustic privacy while maximizing shared daylight and maintaining visual connection to the workplace community.
Beneficial State Bank’s new office space features flexible workplaces with individual comfort controls and ergonomic sit/stand desks. (Photo by Rien van Rijthoven)
As a result, the overall office space seems to extend beyond the interior perimeter. The raised floor allows a seamless connection to the outdoor roof deck, offering a small oasis in an intensely urban environment. The conference rooms flow to the lounge/kitchen café and roof deck, creating alternate workspaces and comfortable places for coworkers to connect.
Addressing the need to host a variety of meetings and community events, the architects used a sequence of movable walls to allow for multiple meeting room configurations ranging from intimate to expansive spaces. Tables made from salvaged Pacific Bigleaf Maple are designed to be arranged individually, in clusters, or as one long common “farm table” for the biggest of gatherings.
An indoor/outdoor relationship is created around the outdoor patio and kitchen area at Beneficial State Bank’s offices. (Photo by Rien van Rijthoven)
The original base building system was a typical overhead VAV with reheat system that was noisy and intrusive. The design team wanted to achieve a more comfortable office environment and replaced the existing system with a 100% outdoor air ventilation system with underfloor air distribution.
The combination of a dedicated outdoor air system, underfloor distribution and exposed slab overhead is the crux of the HVAC design for this project. Dedicated outdoor air systems bring in only the required amount of air for ventilation, saving energy on heating or cooling larger volumes of air. Heating and cooling is provided by a VRF system with heat recovery, allowing for local conditioning of each space as well as the ability to trade heat between the spaces themselves.
Gelfand Partners Architects designed an open floor plan that optimizes circulation and daylighting at Beneficial State Bank’s new offices.
The raised floor system provides significant benefits to the design, comfort, and flexibility of the space. Combining HVAC, power and data into one plenum under the floor provides easy access for maintenance, as well as increased flexibility and reduced costs associated with reconfiguring the space if desired in the future. The dense placement of air floor outlets throughout the space provides thermal comfort benefits and improved ventilation effectiveness and indoor air quality. Distribution from the floor level also results in energy savings as it combats stratification and requires less static pressure to distribute the air.
The thermal mass of the exposed slab overhead is coupled with ceiling fans throughout the office. The combination further reduces the amount of energy required to make the space comfortable. To piggyback on this effect, during the hottest parts of the year, the air handling unit engages to bring in cool night air to pre-cool the space in anticipation of higher cooling loads during the daytime.
Gelfand Partners Architects worked with a local rug maker to create vertical felt panels for the ceiling to mitigate sound which then allowed the thermal mass of the concrete slab above to temper the open office areas. (Photo by Rien van Rijthoven)
Lighting and Daylighting
All lights are low-energy, LED and switched with occupancy sensors. Individually controlled task lighting occurs at each work station. To maximize the daylighting throughout the space, private offices are located along the back wall farthest from the windows, and enclosed with a storefront system for acoustic privacy, allowing daylight to be shared throughout all areas in the office. The base building has a significant solar array on the roof. To this end, the team aimed to provide a low energy all-electric system.
Water conservation occurs wherever possible including the use of low-flow faucets and toilets. Additionally, the condensate from the VRF fan coil units is routed to the tank of the reception living wall to capture and use the moisture generated to water the plants. This small moment demonstrates the holistic approach the design team used to craft a harmoniously built ecosystem.
The meeting rooms are an extension of the office spaces, enclosed with a storefront system provide acoustic privacy while maximizing shared daylight and maintaining visual connection to the workplace community. (Photo by Rien van Rijthoven)
Material Use, Resource Efficiency and Health
All materials used in the Beneficial State Bank’s offices are compliant with The Living Future Institute’s Red List, meaning that the materials do not contain any of the worst in class materials that pollute the environment, bio-accumulate up the food chain, and harm construction and factory workers. Material examples range from the adhesive in the carpet tiles and wall base, to the kitchen countertops and door hardware, to the acoustic wood ceilings. The architects also implemented the concept of Living Economy Sourcing, one of The Living Future Institute’s imperatives, as a direct reflection of the bank’s larger mission to expand economic opportunity in underserved communities, utilizing local manufacturers and furniture fabricators whenever possible. Lastly, only sustainably claimed and reclaimed woods were used. A prime example is incorporating old-growth redwood salvaged from a 60-year-old water tank into the design of the Bank’s office lobby.
Gelfand Partners Architects’ open floor plan at Beneficial State Bank’s new headquarters allow for a seamless flow of circulation and flexibility. (Photo by Rien van Rijthoven)
Zero Net Ready
While the bank occupies only a single suite in the office building and does not access the roof, the EUI is set at a level that is consistent with zero net energy guidelines. In looking at California’s 2030 goals of zero net energy for all new commercial buildings, Beneficial State Bank is doing its part right now. Sustainable renovation will continue to be a vital tool as long as the existing building stock remains in use. It was part of the goal of the project to raise expectations for existing building performance.
More About Beneficial State Bank
Beneficial State Bank is a triple bottom-line bank and a supportive nonprofit foundation of the same name. Formerly One PacificCoast Bank, FSB & OneCalifornia Bank, the Bank is mandated to produce meaningful social justice and environmental benefits at the same time that it is financially sustainable. The Foundation owns all of the economic rights of the Bank — when profits of the Bank are distributed, they can only be distributed to the Foundation which is mandated to reinvest those proceeds back into the communities and the environment on which we all depend. Beneficial State Bank, pursues economic justice and environmental sustainability by focusing on transformative sectors that need loan capital, such as:
- Affordable Housing, Multi-family and Neighborhood Stabilization
- Sustainable Food, Fisheries and Agriculture
- Low-Income Community Economic Development
- Clean Tech, Green Energy and Green Chemistry
- Women and Minority Owned Businesses
- Resource Efficiency and Conservation in the Built Environment
- Upcycling, Recycling and Repurposing
- Rural Community Development and Support of Natural Resources
- Other Commercial and Industrial
Read the article live on Green Architecture and Building Report.

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Click on the link here for Audio Player – The Ganjas – In Session at Rockaxis – July 2013
One of the first bands I discovered via My Space (back when it was relevant) several years ago and was instantly blown away by them. Apparently several other people were too, as Andy Bell of Oasis cited them as a band to watch in 2007. They have since gone on to garner an international reputation as one of the more adventuresome aggregate of musicians coming out of South America.
Chile, it comes to pass, has turned into something of a hotbed of new talent in recent years. Another Chilean band causing a stir in musical circles is Intimate Stranger (no stranger to this site). The Ganjas are hardcore Psych and tonight’s set – all hour and twelve minutes worth, gives you some idea of why they’ve become a popular band on both sides of the Atlantic and are making inroads up here in the U.S.
It’s all further evidence the world in general has more than enough interesting music to go around. So you have no excuse to feign boredom over the choices at hand. Head over to their Facebook page and see what they’re up to. While you’re at it, hit “like”. See what their tour schedule is like and if they are heading somewhere close to you. Expand your horizons. They always pay off handsomely.
In the meantime, play this one very loud. I say that all the time, but this time I really mean it.

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ARLINGTON -- Police are asking for help in identifying a man who robbed the Compass Bank at 921 W. Lamar Blvd. at about 6:15 p.m. Tuesday.
The suspect grabbed a bank employee as he opened the back door and forced the employee inside, according to a written statement from police.
The suspect held two employees at gunpoint while going through the safe, pictures provided by the police show. At one point, the suspect is shown holding a woman by the throat while pointing a gun at a bank employee. The employees were not injured during the robbery.
The suspect is described as six feet tall, 180 pounds. He was wearing blue jeans, a green hoodie and a white hat. The suspect took an undisclosed amount of money before leaving the area on a bicycle.
The wheels on the bike have different spoke patterns.
Anyone with information is asked to call Arlington Police Detective Caleb Blank at 817-459-5307 or Crime Stoppers at 817-469-8477.
All tipsters remain anonymous and are eligible for a reward up to $1,250.


Anatoly Mikhailov was born in the city of Glazov (Udmurtia) in 1996. In 2020 he graduated from the Ural State Musorgsky Conservatoire (class of Valery Sherstov). Has taken part in a masterclass conducted by Ildar Abdrazakov.
In 2020–2021 Anatoly Mikhailov was a soloist with the Eric Sapaev Mari State Opera and Ballet Theatre (Yoshkar-Ola), where he performed the parts of Escamillo (Carmen), Grigory Gryaznoy (The Tsar’s Bride) and Eugene Onegin. His repertoire also includes the roles of Mizgir (The Snow Maiden) and Prince Yeletsky (The Queen of Spades).
In 2021 he became a fellow of the Atkins Young Artists Program at the Mariinsky Theatre.
Repertoire at the Mariinsky Theatre:
Eugene Onegin (Eugene Onegin, chamber version)
Robert (Iolanta, chamber version)
Information for July 2022


James Masango MPL
Provincial Chief Whip of the Official Opposition.
This is the address of James Masango, MPL, during the closing debate of Taking Legislature to the People, Mkhondo.
Honourable Speaker, as part of the Legislature’s programme of Taking Legislature to the People, we came to the Mkhondo Local Municipality to listen to communities, and to bring them hope of a new tomorrow, one filled with opportunity, where people have access to basic services, and have been freed from the shackles of poverty and inequality.
For the past four days we saw first-hand, the conditions that the good people of Mkhondo have to live in, and we gave them the opportunity to see their provincial political leadership discuss the business of governance in Mpumalanga.
Honourable Speaker, we came here and we listened, and now we have to deliver. But, I fear this is where we run the biggest risk of failing. I think the time has come for us to pause, and consider our achievements, since starting the project of Taking Legislature to the People.
We went to a number of municipalities in the province, where we offered residents and communities the same hope that we just brought to the people of Mkhondo. We visited Msukaligwa, Thaba Chweu, Lekwa, and Dr JS Moroka, to name but a few. We have to question ourselves now: “What have we achieved in these municipalities?”
We brought hope to the residents of Msukaligwa, only to see it crushed by massive service delivery protests in Wesselton.
In Thaba Chweu, residents have now reached the point where they will be submitting a complaint to the Human Rights Commission, because the municipality and provincial administration has abandoned them.
In Lekwa, residents are living under a cloud of uncertainty because Eskom may soon cut off their electricity supply.
And while the result of our last visit to the Dr JS Moroka municipality may or may not bear fruit, residents are muttering over the municipality having to pay over R1million in damages and legal fees, because of the sexual misconduct of its former Municipal Manager.
Honourable Speaker, we owe the people of Mkhondo better results. While it may be convenient for MEC after MEC to stand at the podium during question time and defer questions as “municipal matters”, we as the provincial political leadership cannot ignore the needs of our constituents. We have been given the mandate to serve the people, and that we must do.
The provincial administration has a duty and commitment to ordinary people to ensure that their needs are met. We have to support our local municipalities in every way to ensure that people get what they need, and not what we think they need.
Honourable Speaker, not one of the complaints we heard from the community in this house yesterday, is new. Many of these were raised with councils across the province as well as provincial government, and they were not attended to. One issue that came up over and over again is access to water. And where there is access to water, it is unfit for human consumption. We heard repeated complaints of people having to share water resources with animals. Water is a basic right, enshrined in our constitution, and we have to deliver.
Proper housing, as in many other municipalities, is another problem. In 2009 the premier’s 100-day project to build over 600 houses failed. After more than three years, the Department of Human Settlements has still not reached this target. Corruption in delivering housing remains the talk of the day, despite government’s promises to deal with perpetrators. It is time to stop talking, and to start acting – not just against corrupt officials, but also against contractors who deliver sub-standard housing units, if at all.
Honourable Speaker, roads in Mkhondo are in a terrible state. Not only are tarred roads riddled with potholes, but township and rural communities are inaccessible because the roads are in a bad state. We heard repeated complaints of ambulances not reaching patients, police vehicles not reaching crime scenes, and people having to carry the sick to the nearest tar road for ambulances to collect them.
The DA is highly concerned over reports of farm workers being abused, and we believe that not enough is being done to ensure the basic rights of labourers. The constitution of South Africa guarantees equality and human dignity, and we believe that it is government’s responsibility to protect all its citizens, including farm workers, from abuse. To this end, we call on government to engage with farmers and farm workers alike, and work towards a solution that benefits all parties.
Honourable Speaker, we as Legislature know what is required of us, but government is a two-way street. While we listen to the people, and provide for their needs, communities have a responsibility towards government: Today, we call on all community members to respect our constitution, and not to resort to violence and damaging government property whenever they are not satisfied with service delivery.


CDC Report Highlights HIV Disparities in U.S.
This week, the U.S. Centers for Disease Control and Prevention (CDC) released a report finding that despite overall progress in reducing HIV transmission in the United States, HIV continues to impact some groups more than others due to “longstanding and ingrained barriers.” Black and African American people account for a higher proportion of new HIV infections compared to other races and ethnicities. Black people accounted for 13 percent of the U.S. population but 40 percent of people with HIV in 2019, according to the CDC.
The CDC points to racism, longstanding systemic inequities, social and economic marginalization, residential segregation, unequal reach of HIV prevention and treatment, and higher levels of HIV in some communities among the factors that have contributed to troubling and persistent racial and ethnic disparities in HIV.
The report further determined that 52 percent of Black adults with diagnosed HIV resided in areas in the country with higher Social Vulnerability Index (SVI) scores – often residentially segregated communities comprised predominately of Black people. The report underscores the continuing, urgent need to address social determinants that contribute to disparities and better deliver HIV prevention and care to people who need it most.
Additional information, including the full CDC report, is available here.


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Rundles Graphic Design including event display panels, event stand elements and brochures
- Event stand panel artwork
- 12+ page brochures both digital and for print
- Artwork for a VR unit display
- Artwork for event stand toblerone, round table & robot
- Artwork for display boards
- Design & development of a leaderboard application to be used on an event stand
Bristles & Keys have provided a wide range of graphic design artwork for Rundles over the last few years as well as a leaderboard web app.
Graphic Design for Event Stands
We have created event panel artwork to various sizes and specifications up to 6m x 2.5 m in size. We have also created a range of artwork for smaller pop-up displays. Brochures have been created for different purposes.
For event stands we have prepared artwork for a wide range of items such as:
- VR unit display
- Toblerone display
- Round table
- Expo small box on wheels
Leaderboard Web App for Event Stands
Bristles & Keys have designed and created a leaderboard application that operates via the main WordPress website.
A number of displays were required including:
- The leaderboard which displays on the website via a QR code
- Game registration, which is a muti-step form
- Game score addition, which involved a series of layouts to handle different situations
- The player position and score. This page appears after entering a new score or via an email entry field on the leaderboard.
Get a Quote
Contact us to discuss your projectGet in Touch
We have worked with Adam since 2016 and have always found him easy and straight forward to work with. Our brief was to design and build a website which was approachable and professional so we were delighted when Adam delivered exactly that. Adam quickly understands our objectives, and always delivers excellent concepts in quick-time which fit our brief, and provide ideas/enhancements we hadn’t initially considered. I would have no hesitation in recommending Adam’s services to any organisation.


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Mister Rogers remixed by Symphony of Science’s John Boswell for PBS Digital Studios. **If you like this video, please support your local PBS station.** http://www.pbs.org/donate
When PBS discovered video mash-up artist John D. Boswell, aka melodysheep, on YouTube, they immediately wanted to work with him. It turned out that he is a huge Mister Rogers Neighborhood fan, and was thrilled at the chance to pay tribute to one of our heroes. Both PBS and the Fred Rogers Company hope you like John’s celebration of Fred Rogers’ message.
You can hear this song on SCIFI.radio, as we have added it to our standard lineup. Enjoy.
SCIFI.radio is listener supported sci-fi geek culture radio, and operates almost exclusively via the generous contributions of our fans via our Patreon campaign. If you like, you can also use our tip jar and send us a little something to help support the many fine creatives that make this station possible.


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Jump to Main Content
Plant-natural enemy association in tritrophic system, Cotesia rubecula-Pieris rapae-brassicaceae (Cruciferae). III: Collection and identification of plant and frass volatiles
- Agelopoulos, N.G., Keller, M.A.
- Journal of chemical ecology 1994 v.20 no.8 pp. 1955-1967
- nutrition, Cotesia rubecula, Pieris rapae, Plutella xylostella, Brassica oleracea var. capitata, volatile compounds, feces, insect control, chemical constituents of plants
- To elucidate the identity of the volatile compounds that could be involved in the searching behavior of the parasitoid Cotesia rubecula Marshall (Hymenoptera: Braconidae), the volatiles released by cabbage and frass of Lepidoptera feeding on cabbage were collected and analyzed using a gas chromatograph-mass spectrometer. The volatiles emitted by intact cabbage were alpha-pinene, beta-pinene, myrcene, 1,8-cineole, n-hexyl acetate, cis-3-hexen-1-yl acetate, and dimethyl trisulfide. Mechanical damage on an intact plant induced the release of two more compounds, trans-2-hexenal and 1-methoxy-3-methylene-2-pentanone Current feeding by larvae of Pieris rapae L. (Pieridae) induced the plant to release all the compounds released after mechanical damage and additionally 4-methyl-3-pentenal and allyl isothiocyanate. Current feeding by larvae of Plutella xylostella L. (Plutellidae) induced the plant to release all the compounds present after mechanical damage and additionally allyl isothiocyanate. The volatiles emitted after feeding by the lepidopterans had ceased were the same as those emitted by cabbage damaged by mechanical means. The blend of volatiles emitted by frass was comprised of plant chemicals, mainly sulfur compounds. Frass of P. rapae emitted allyl isothiocyanate, methyl isothiocyanate, methyl propyl sulfide, dimethyl trisulfide, S-methyl methane thiosulfinate, 4-methyl-3-pentenal, trans-2-hexenal, and 2,3-dihydro-4-methyl furan. Frass of P. xylostella emitted only dimethyl trisulfide and S-methyl methane thiosulfinate. The blend of volatiles emitted by frass is herbivore-species specific.

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From time to time, we organise events that are open to friends, family and members of the public, including residential weekends and singing workshops. Details will be posted here and in the choir’s social media. For more information please don’t hesitate to contact us. All are welcome and we look forward to seeing you!
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Reviews from a Guru: The Art of Possibility
One of the most important things you can do to bring your business to the next level is to read. I already know what you’re going to say,
“But, Ramon, I don’t have time to read! I’m too busy running my company, answering emails, keeping up with my employees…etc.”
I get it, I know you’re busy with all of those things, but I can’t emphasize enough just how important taking a few minutes a day to pick up a book is to the success of your business. Start with just five minutes a day if that’s all you can spare right now.
I had the opportunity to talk with Helena Escalante, the founder of Entregurus and passionate book-lover, about three books we think are essential to any business owner’s library.
“I am an avid reader. I love books!” exclaimed Helena. Most of her reading these days consists of business books. If you’re ever looking for inspiration on which business book to pick up next, check out her website, Entregurus.com. If you don’t have time to pick up a book, Helena graciously gives readers a tidbit of business advice from a book every day that they can read in under 5 minutes.
If you’re looking for a book to start with, we love The Art of Possibility: Transforming Personal and Professional Life by Rosamund Stone Zander and Benjamin Zander. Helena says about The Art of Possibility, “This is definitely one of my favorite books. I have often said that it should be mandatory reading for K-12 for every single school in the world.”
The Art of Possibility encourages readers to create a mind shift and open up their eyes into the world of possibility.
Goes deep into established ways of thinking that we have, as well as limiting beliefs, and “simply crushes them in the most gentle and beautiful way. And then creates a new space for us in which to live in this possibility, making our art, whatever that is, happen” summarizes Helena.
A limitation is anything that is preventing you from doing something, and it’s in your mind. It doesn’t matter what stage of business you’re in. It happens when we are not in alignment with something. We’re seeing something thing only one way. But as soon as someone points it out another way we can see the whole picture.
Zander says that it’s so much easier to do a quick mind shift when you exchange the word “but” for the word “and” and that’s how you open up possibilities.
Let’s pretend that we go to the beach and it’s raining.
We are at the beach, but it’s raining.
We are at the beach, and it’s raining.
When things don’t go as planned, we can definitely throw a fit, that’s an option. Or we can go with an easier path of less resistance, less struggle, and come to terms with what’s happening and turn that into new possibilities.
When something goes wrong in business, you can apply the same principle.
We submitted a proposal but didn’t win the contract…
We submitted a proposal and didn’t with the contract… So, we can submit another one when another bid opens, we can look for another one, or we can ask for feedback
Helena appreciates that the book is filled with examples of these little mind shifts that we can do in order to open our minds to something else.
Giving an A
Zander has another principle called “Giving an A.” He asks his students to give him a letter telling him, a year from now or the end of the semester, what they are going to do to earn an A grade.
Zander says that giving yourself, or anyone else, an A gives you the ability to transform the “relationship from the world of measurement to the universe of possibility.” Going from where you are, opening up the possibility of who you will become at the end of the year or the end of the semester, is a fantastic exercise in possibility, in encouragement, empowerment in letting people go and fulfill those dreams.
To the Pessimists
“A cynic is a passionate person who does not want to be let down again.” -Ben Zander
We all naturally start as optimists argues Helena. Along the way, something happens and those dreams are crushed under the guise that those dreams are not realistic and those disappointments start to accumulate. She says that people get to the point where they start to say, “I need to be realistic, this is not going to work.”
Helena offers that if you come to see yourself at that point, “don’t beat yourself up, because it’s only natural we’ve all been there.” But, she says it’s important to move forward and “the next step to the realization of your goals and your dreams is a conscious and intentional choice.”
Being realistic is also a way of settling for your comfort zone. “Comfort zone means predictable. Predictable zone” says Helena. She continues, “we know what we’re going to get because we are going to continue to do the same things that we’ve been doing.
“Give it a try.”
We seem to think that giving something a try means making a commitment for life. But if you give yourself the possibility of doing it for a certain amount of time as a trial, that is so important and will give you a true taste of what is to come and see if you truly like it. And if you don’t like it, there’s nothing wrong with that.
Be willing to at least get the book, be willing to change your mind. “Be willing to give ourselves the opportunity,” she says.
Helena recounts one story from The Art of Possibility that resonated with her. Two prime ministers are sitting in a room discussing important affairs. Another man walks in and he’s furious. He’s shouting and stomping and banging his fists on the desk. The local prime minister says, ‘Peter, kindly remember rule #6.’ And then Peter is instantly restored, apologizes and goes away.
A few minutes later another woman comes in and her hair is flying. And the prime minister says, ‘Marie, could you please remember rule #6?” Calm comes over Marie, she regains herself, apologizes, and leaves.
The visiting prime minister asks in bewilderment what the secret is behind rule #6. The local prime minister replies, “Oh yes, Rule #6 is, ‘Don’t take yourself so seriously.’” The visiting prime minister thinks that Rule #6 is a great rule and asks what the other 5 rules are and the local prime minister replies, “There aren’t any.”
Whenever things are going crazy, Helena likes to remind herself of Rule #6. It doesn’t matter what’s going on, there is always a way to see things in a more peaceful light. “When emotions are high, our intellect is low,” she says. By implementing Rule #6 and not seeing ourselves so seriously, we allow ourselves to look at the situation from a different perspective, with more clarity, and are able to make better decisions.
Up Next: Essentialism: The Disciplined Pursuit of Less by Greg McKeown

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What are Bleeding Ears?
Your dog could be suffering from bleeding ears for a variety of reasons. And, the bleeding can present in blood that you see coming from somewhere inside the ear, or it can present in puffy tissues which are pockets of fluid which have resulted from an internal injury, which has caused bleeding between the layers of tissue which comprise the dog ear. This is especially true of those breeds with floppy ears.
Bleeding ears can be caused by a number of issues involving various types of discharge coming from the dog ear, or can be caused by bleeding internally within the various types of tissue in the ear.
Symptoms of Bleeding Ears in Dogs
While there are various reasons for the bleeding, here are some of the signs you might notice in your dog:
- Blood noted in the ear canal or its outer rim (this is the most obvious one)
- Excessive scratching or head shaking
- Pain or tenderness when touched
- Other discharges like yellow-brown colored ear wax or black or brown colored discharge that resembled shoe polish
- Odors coming from ear canal
- Swollen ear canal
- Various swellings in the floppy part of the ear
- Balance issues displayed by circling or nausea
- Reluctance to open the mouth
The types of bleeding ears in dogs are related to the causes for them. Here are some categories into which this problem can fall:
- Trauma - This can be the result of vigorous head shaking or wounds to the ear
- Ear infection - Both outer ear as well as inner ear can come from many sources
- Parasitic - Also can come from various sources with the most common being ear mites
- Cancer and other lesions - Can form internally or externally in the otic system
Causes of Bleeding Ears in Dogs
Bleeding ears in dogs, as well as other types of discharge, can have a variety of potential causes. Here are some of the causes of the various types of discharge and the other signs you might see in your doggy family member:
- Trauma - This can be resulting from trauma from an outside source, or more likely, self-inflicted from shaking or scratching excessively
- Cancer and other lesions - This can include things like warts, polyps, sebaceous adenomas (most of these are benign); these can form inside the ear or on the pinna (ear flap) and all of them are capable of bleeding
- Parasitic infestation - This would include (more often) ticks and mites and (less often) fleas and flies
- Infections - This category includes both bacterial and fungal infections which can cause itching conditions which result in the excessive scratching and head shaking traumas noted above
In addition, systemic complications may cause:
- Bleeding ears in this category would likely be a the spin off of an infection in the inner ear which has caused a perforation in the eardrum, resulting in bleeding coming from the ear
- Another spin off of an infection and the associated head shaking and scratching would be the traumatic bleeding that results in bleeding within the layers of the floppy part of the ear, causing a hematoma to develop
Diagnosis of Bleeding Ears in Dogs
Since there are a variety of causes, it is really not in the best interests of your family pet for you to try to guess the cause of the bleeding or other discharge and then follow that guess with a trial and error approach of treatments which either may not address the cause at all or may actually be harmful to your pet. It is best to get your veterinary professional involved as soon as possible for the most appropriate treatment options.
That being said, when you call your veterinarian, be sure to be prepared with a complete history of the situation, and at the visit, be prepared to give him the most detailed history possible of the signs, severity and duration, dietary regimen and any changes with the reasons for the changes, husbandry details (ear trimming and hygiene regimen, bathing and grooming habits, housing accommodations), any known allergies for your pet, any medications and the conditions for which they have been given and exercise habits and locations where it is done.
Your veterinarian will perform a physical examination and may order at least a CBC (complete blood count) to ascertain normal blood component values to assess the possibility of an infection or parasitic issue. He may want to collect urine, fecal and other tissue samples for laboratory evaluation to rule out the various causes if no obvious cause has been established during his physical examination. If it is an infection, allergy, underlying disease process or trauma, it is important for you to understand that all treatments will be developed which are appropriate for the root cause of the condition being treated.
Treatment of Bleeding Ears in Dogs
Once the physical examination findings, your history, and the clinical testing results are combined, your veterinary professional will develop an appropriate treatment plan which will be specific to the cause of the problem with your dog's ears. Treatment plan options could include:
- Topical and/or oral antibiotic medications for any infections which will need to administered at home
- Medications to ease the pain (if applicable) and help your pet be more comfortable
- Steroidal medications to help reduce inflammation to help promote the healing process
- In the case of a hematoma, surgical drainage and repair via various methods may be recommended to stop the bleeding and allow the wound to heal
- If an ear wax accumulation, parasites or foreign bodies are found during the otic examination, your vet will remove them, clean and flush the ear canal. This may require sedation or anesthesia.
- If an underlying disease process has been found, treatments will include options for addressing that disease processes
Worried about the cost of treating your pet's symptoms?
Pet Insurance covers the cost of many common pet health conditions. Prepare for the unexpected by getting a quote from top pet insurance providers.
Recovery of Bleeding Ears in Dogs
Prognosis for most causes of bleeding ears in dogs is good, provided appropriate treatments are initiated in a timely manner by your veterinary professional. If allergies or a systemic underlying disease process is at the root of the bleeding ears of your pet, then ongoing treatment may be required for that underlying systemic or allergic cause. Also, it is important to understand that ear infections in dogs, just like in humans, can be damaging if they are chronic or frequent. In these cases, you will likely be given some recommendations for environmental or lifestyle changes that would lessen the opportunity for repeat episodes to protect the hearing and health of your doggy family member.


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This is an edit of one of the first recipes I had on this site. I had basically just started eating raw and was trying to eat seasonally in London. I had nothing but root vegetables lying around and I had no idea what to do with them! So I came up with a very simple salad recipe, that, to my surprise, actually tasted really yummy and I was happy to find a way to eat seasonal root vegetables raw.
Ingredients for a winter root vegetable salad
- 1 small kohlrabi
- 1 carrot
- 1 parsnip
- 1/4 cup dill
- 1/2 avocado (optional)
- Juice from half a lemon
- 1 tsp. salt (just follow your taste on this one)
- 1 tbsp. olive oil
- 1 tsp. mixed herbs
- Just a touch of ground pepper (I use a mix of white, black and red)
- Ground coriander seeds
- Sauerkraut (as shown in the photo)
- Sesame or pumpkin seeds
How to make the raw kohlrabi-parsnip salad
Personally, until I made this, I’ve never even held a kohlrabi before in my life, so when I read that you can eat it raw, I was quite excited to try it. It tastes kind of radishy, but not as strong.
- You begin by peeling the kohlrabi, they can be either green or purple.
- It’s too round to peel with a julienne peeler (that makes it look like spaghetti) so I just grated it.
- The parsnip and the carrot (both peeled) you can turn into “pasta” using either a spiraliser if you have one, or a julienne peeler. I like to vary the textures, so I cut the carrot with a knife into slightly thicker pieces.
- Cut the dill finely and chop the avocado into small squares, if you’re going to add it.
- Mix it all up in a bowl, then add salt, olive oil, herbs and lemon juice to taste. Stir it well.
- After a few minutes, it will release juice and go softer, which will make it nicer to eat.
It’s filling enough to eat on its own, or you can use it as a side dish with a warm pumpkin soup mmm!
I’ve decided to leave this last photo up for a laugh. You can see how it looked back in 2011 (I added zucchini to it then) and what I’ve done with it 3 yeas later. This is just so you don’t get discouraged from doing something if you don’t have all the ingredients, as you can see, the version below has no avocado, no herbs and no dill, yet it still tasted just like the one I did recently. If you don’t have something, just substitute it, or leave it out all together – that’s how new recipes are born

domain: food


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White with Multicolor Geometric Design & Yellow trim on waist Size XXL/9
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ABOUT THE INK
CHROMA INK is a non-acrylic traditional powder based formulation designed to run as fast or faster than any aqueous based acrylic ink. It is not a hybrid traditional powder – acrylic wet dispersion formulation. There are no shortcuts to make this ink. Each of the various pigments are shear mixed to achieve optimum pigment size, intensity and opacity for each color. As a result, this ink has a substantial pigment load, works extremely fast, is very easy to blend, and stays bright. It does not dry in the cap and it does not clump up and become a hard acrylic rock at the bottom of the bottle.
A FEW THINGS ABOUT POWDER BASED INKS: To those not completely familiar with powder based pigments, in the event of minor separation of color (especially those in which white is included in the mix ) the bottle needs to be shaken. Also, sometimes with certain pigments, at first glance the color may seem to not match the name on the bottle – or may appear to look exactly like another with a different name. GO BY THE NAME AND SHADE OF COLOR ON THE BOTTLE. And, if you’re still not sure, simply put a drop onto your palm or finger and rub it. You will see the true color. Draw downs are done for every color , with every batch to make sure the color and shade matches the name on the bottle. Also, with the darkest colors of any shade, simply put a drop of white ink on your palm and a drop of the darkest color and you will see the spectrum of that color.


Create an account on the HP Community to personalize your profile and ask a question
03-08-2021 01:03 PM
The Realtek R8723DE wifi adapter is a single band (2.4 GHz only) wifi adapter.
You can replace that adapter with this model for dual band AC + Bluetooth...
Realtek RTL8821CE 802.11 ac 1x1 WiFi + Bluetooth 4.2 Combo Adapter (MU-MIMO supported) HP part # L17365-005.
You can find this model on eBay, or Ali Express,
The card will have the same 72 MBPS throughput as the original wifi card on the 2.4 GHz wifi band, but on the 5.0 GHz wifi band, it will have a max throughput of 433 MBPS when you have an AC router with an excellent wifi signal strength.
Below is the link to the service manual, where you can find the wifi card removal and replacement procedure.
Didn't find what you were looking for? Ask the community


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Lydia Luce was born into a musical family. Her mother, a gifted organ and piano player, conducted her own symphony orchestra. Making her home now in Nashville, Tenn., the folk singer-songwriter finds inspiration in combining her accomplished formal education and session work as a studio musician with the personal and emotional content of family, love, and life experience.
Her first EP, The Tides, landed in 2015. In 2017, Luce graced the stages of Merlefest and Americana Fest, as well as touring as an opening artist for singer-songwriter Peter Bradley Adams. She recently released her latest single, “Helen,” from her Azalea LP, collaborating in Nashville with Jordan Lehning and Skylar Wilson. Keep up-to-date with all things Lydia at LydiaLuce.com.
Check out some photos from the episode in our Media section, and hear her episode now!


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(2017 Update) Large plastic glasses are not only stylish in that indie sort of way, but they are also very practical. The large lens provides an enormous field of vision and improves peripheral eyesight. Using online eyewear merchants, you can get a pair of shuron designer frames to match Mr. Carey, shown above. The style is known as the "freeway" and is available in black, tortoise shell, or a couple of other colors.
Click on the picture or here to see these frames. The frame runs $92 (as of April 2017) (about half of retails) and with lenses, the price will probably be twice that. Though $184 isn’t chump change, it is far less than the $350-$450 for which these designer glasses would retail.


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Hotel Trump International Hotel & Tower Chicago Chicago
A landmark in the making, Trump International Hotel & Tower is destined to become Chicago's most enviable address. Overlooking the Chicago River and the city's Magnificent Mile, Trump International Hotel & Tower has ideal access to the business loop and financial center, as well within walking distance to the luxury retailers that line Michigan Avenue. Just steps away are the Gold Coast and River North neighborhoods, known for their exclusive boutique shops and well known art galleries. Cultural attractions such as Millennium Park, the Art Institute and Orchestra Hall are moments away for your enjoyment. From the outside, Trump International Hotel & Tower is a soaring composition of polished stainless steel and iridescent-tinted glass - a showcase of beautiful style and design. For guests, the interiors are equally impressive - spacious contemporary styled accommodations start at over 600 sq ft. of living space with ten-foot floor-to-ceiling windows showcasing unobstructed lake, river or city views. Elegant baths are clad in the finest imported limestone and feature sleek fixtures and sumptuous Kohler Deep soaking tubs. Spacious kitchens are designed with luxury details such as Snaidero Italian wood cabinetry, granite countertops and stainless steel appliances from Miele, Sub-Zero and Wolf. Reinvigoration is achieved in our state-of-the art fitness center. Workout on the latest cardiovascular and strength training equipment or take a relaxing swim in our seventy five-foot long heated pool featuring breathtaking views of the Chicago River from towering floor-to-ceiling windows. Dining options range from a world-class signature restaurant with an expansive terrace overlooking the city and lake, to a private, in-suite chef service. For special events, the sophisticated Grand Ballroom with spectacular 24ft floor-to-ceiling windows offer dramatic views of the Chicago River, Lake Michigan and city . For corporate meetings 9 state-of-the-art meeting and board rooms
Hotel Kinzie Chicago
The Amalfi Hotel Chicago is located in downtown’s North River District. The hotel offers an Experience Designer which acts like a concierge. The hotel’s Experience Designers will help you plan any trips you may want to go on and are able to tell you all about the local attractions. Nearby attractions include Millenium Park, Lincoln Zoo Park and the Chicago Theatre District.
Double King and Double Queen guest rooms are available as well as one bedroom suites. Each comes with 32” flat-screen television, I Pod docking station and CD/ DVD player with CDs and DVDs available to borrow. Complimentary coffee, tea and hot chocolate are served in each room. Bathrooms come equipped with dual shower head showers and complimentary spa products. Every room in non-smoking.
A complimentary breakfast is served on each floor of the hotel each morning with a choice of pastries, cereal, yoghurt and fresh fruit. The hotel has a 24 hour gym which is equipped with free weights, Pilates equipment and strength training machines. In-room spa treatments are available at an extra cost. Computer use and printing is free of charge in the business center.
Hotel Sheraton Chicago Hotel & Towers Chicago
Sheraton Chicago Hotel & Towers
is Chicago's premier downtown riverfront hotel, just off Michigan Avenue, and within a short walk of Navy Pier, Millennium Park, museums, shopping and entertainment.
The hotel offers spectacular views of either Lake Michigan or the city skyline. Guests enjoy deluxe accommodations, including Sheraton's Sweet Sleepersm Beds, in-room safes, coffee makers, in-room refreshment center, high-speed Internet access, cable television with movies and video games. Club guest rooms, located on the top four floors, feature plush robes, turndown service, complimentary continental breakfast and afternoon hors d'oeuvres.
There are five distinctive restaurants and lounges, including the acclaimed Shula's Steak House, health club, indoor swimming pool, sun deck, sauna, and massage therapy.
Hotel Sofitel Chicago Water Tower Chicago
The Sofitel Chicago Water Tower Hotel is convenient to everything Chicago (IL) has to offer, and is only 32 km (20 miles) away from Chicago (IL) International Airport.With 415 rooms, this property contains all the amenities and services you would expect from a 5-star hotel.To make each guest's stay comfortable, all rooms feature Air Conditioning, Hair Dryer, Internet Access (wireless), In Room Safe, Bathtub, Separate Shower and Tub, Mini Bar.Guests will enjoy the hotel's excellent facilities and services including Room Service 24hr, Bar/Pub, Restaurant, Safety Deposit Boxes, Disabled Facilities, Business Center.Guests may take advantage of sporting or leisure activities such as Massage, Gym/Fitness Facilities at this hotel.This charming property has long been a favorite in Chicago (IL) for both business and leisure travelers.Please enter your dates on our secure online booking form to make a reservation at Sofitel Chicago Water Tower Hotel Chicago (IL).
Hotel Park Hyatt Chicago Chicago
The Park Hyatt Hotel is convenient to everything Chicago (IL) has to offer, and is only 20 km (12 miles) away from Chicago (IL) International Airport.All 255 rooms at this 4-star hotel are tailored to satisfy guests' needs.Each room includes Non Smoking Rooms, Air Conditioning, Inhouse Movies, Hair Dryer, Television , Mini Bar.This excellent hotel in Chicago (IL) also has Room Service 24hr, Laundry Service/Dry Cleaning, Restaurant, Hotel/Airport Transfer, Babysitting.This charming property has long been a favorite in Chicago (IL) for both business and leisure travelers.Reservations at Park Hyatt Hotel Chicago (IL) are simple via our secure online booking form. Just enter your desired dates and submit.
Hotel Hilton Garden Inn Chicago Downtown Magnificent Mile Chicago
GeneralRelaxed and comfortable, this Chicago Hilton Garden Inn provides a full-service environment, with suite amenities. Whether you are traveling for business or for pleasure, our boutique-style accommodations and intimate environment are sure to enhance your trip. Each guest room offers its own hospitality center, complete with a refrigerator, microwave, and coffeemaker.SurroundingAreaIn the heart of downtown Chicago, within the River North dining and entertainment district, the Hilton Garden Inn Chicago Downtown Magnificent Mile is centrally located to the best of Chicago. Two blocks from North Michigan Avenue, we're surrounded by some of the world's premier retail stores and specialty shops along the Magnificent Mile. For your convenience, the hotel is bordered by Ohio Street — gateway to I-90/94, which serves both Chicago's Midway and O'Hare International airports — and minutes from Union Station and Northwest Metro rail stations. We're also just four blocks to the Loop, Chicago's business and financial center, and four blocks east of Lake Michigan and Navy Pier.

domain: geography


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Nicole ‘Coco’ Austin celebrated her 29th birthday along with husband Ice T in NYC this week! Happy Birthday, Pretty Girl! Coco is featured in a hot new photo shoot for the March 2008 issue of Playboy magazine. Austin is married to rapper/actor Ice T, She’s even hotter in person.
Happy Birthday, Coco! Our favorite Playboy Cover girl!
By on March 22, 2008 in Happy Birthday!
age American Idol Babies birthday Britney Spears Celebs Dating Celebs Fashion Charity Charlie Sheen couples divorce Drugs DWTS Exclusive! Fashion Heidi Montag Jersey Shore Justin Bieber Kanye West katy perry khloe kardashian Kim Kardashian Lady Gaga Legal Lindsay Lohan Michael Jackson Miley Cyrus money Movies MTV Music news Paris Hilton Photos Rihanna Roxy Sports Taylor Swift Top TV TV Time Twilight Twitter Video Weddings

domain: celebrity


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Punta del Este, Uruguay -- (SBWIRE) -- 11/21/2014 -- When there is a battle between Gods and Demons, it is obvious that most players would choose to be on Gods’ side. But what if it is a battle between Gods and Gods? What if the greatest alliance of Brahma, Vishnu and Shiva also known as Trimurthi breaks apart? Whose side would the players take? That is the basic background of the upcoming action packed, multiplayer online game, Tantra Rumble. The game was developed by GamOlic SRL, a team of indie developers. This free-to-play game offers players a complete control over the eight characters who involve in the battle arena. Players get to choose to be one amongst the eight mortal heroes Banar, Satya, Abikara, Druka, Kaya, Samabat, Vidya and Nakayuda.
Players can choose their own gaming style be it dynamic or flexible. They can take part in a story line based fights or customize their own game modes or work with a team of other players to dominate the regions. Players will have full access to choose from a wide range of Stat Points or Chakras, Equipment and skills and have complete control over how they want to play their characters.
The team started working on Tantra Rumble from February 2014 onwards and made significant progress in terms of programming, design, features and game play. The team plans to build a congenial environment with features such as guilds, in-game voice communication, chat rooms and more. Players can also post their accomplishments on their walls and fully integrate the game on Facebook, YouTube and Twitch. The game is currently on Kickstarter for Crowd Funding. The campaign will help the team expand their limited funds and cover the costs for recruiting additional developers and offer a high quality game to the gamers. The team aims to raise $141,000 by December 3, 2014 so as to focus on finalizing the development of the game.
To know more about the game visit http://www.tantrarumble.com/ and to support the Kickstarter campaign visit https://www.kickstarter.com/projects/gameolic/tantra-rumble
Tantra Rumble, http://www.tantrarumble.com/ is an upcoming free to play massive multi-player online role playing game designed by a team of Indie developers, GameOlic using Unreal Engine 4. The game can be played on PS4, Xbox One, Windows, Mac and Linux. The game would also be made available on mobile apps and compatible with Android, IOS and Windows smart phones and tablets. The project is now on Kickstarter for crowd funding.

domain: hobby


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Ishii Takes Fourth Place
Jodie Chiemi Ching
On July 25, Kainosuke Ishii of Ginowan, Okinawa took fourth place in the master’s division at the Queen Lili‘uokani Keiki Hula Competition at the Neal S. Blaisedell Arena. It is the first time anyone from Okinawa has entered the Hawai‘i competition, although there have been participants from other parts of Japan. Kainosuke was also the only competitor outside of Hawai‘i to enter the masters’ solo division.


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Weight Loss Surgery Program Achieves Re-Accreditation
A Comprehensive Accredited Center by the Metabolic and Bariatric Surgery Accreditation and Quality Improvement Program (MBSAQIP)
Once, walking through the grocery store would exhaust Scott Skinner. At 500 pounds, he couldn’t even play with his children.
“You don’t realize how bad you feel until you feel good,” said Skinner, a weight-loss patient who has lost 270 pounds. “I’m a big deer hunter and before, I couldn’t even walk through the woods or a climb a tree.”
Now, Skinner is off of three different pain medications he was taking for back and knee pain, and he’s able to play with his kids and go deer hunting.
Losing weight isn’t just about how you look or if you can fit into your old clothes; it’s about improving your health. Everyday activities become easier. You have more energy in your daily life. You simply feel better.
Successes like Skinner’s have helped SMC’s Weight Loss Surgery Program achieve recent reaccreditation as a Metabolic and Bariatric Surgery Accreditation and Quality Improvement Program (MBSAQIP) Comprehensive Center.
Obesity is considered a disease with serious health risks, and Spartanburg Medical Center’s (SMC) weight loss surgery program is dedicated to improving the quality of life of patients suffering from obesity. SMC does this by providing specially trained staff, bariatric appropriate equipment and a fully integrated facility to meet the needs of the obese patient.
“The Surgical Weight Loss Program at SMC has touched the lives of more than 2,000 patients over the last 12 years,” said Paul Ross, MD, FACS and FASMBS, bariatric surgeon and medical director of the Metabolic and Bariatric Surgery program. “Patients constantly tell us, ‘Thank you for giving me my life back.’ What more could we ask for?”
Approximately 12 million people in the United States are considered morbidly obese, meaning they are more than 100 pounds over their ideal body weight or have a body mass index (BMI) of more than 40 (greater than or equal to 35 if you have diabetes, high blood pressure or sleep apnea).
Some patients who had bariatric surgery at SMC went from taking multiple types of medication to none.
“Before my surgery, I was on 12 different medications for health issues such as blood pressure, diabetes, anxiety and sleep apnea. I could hardly walk and had both knees replaced,” said weight-loss patient Wanda Winn, who lost 170 pounds. “Since the surgery, I haven’t had arthritis and now I can do things like be outside and cut my grass.”
SMC’s Weight Loss Surgery Program began in 2003. Being an accredited center means the program is held to the highest standard of quality and has the utmost commitment to its patients. The facility’s two bariatric surgeons, Paul Ross, MD, and Jason Johnson, DO, have performed more than 2,250 weight loss surgeries combined.
“Our team is proud to have earned this prestigious re-accreditation,” Johnson said. “It allows us to remain a key facility in the region, able to provide high quality, compassionate care to weight loss surgery patients.”
Medical Group Carolina’s Weight Loss program currently performs comprehensive metabolic and weight loss procedures including:
• Roux-en-Y Gastric Bypass
• Laparoscopic Sleeve Gastrectomy
• Revisional Weight Loss Surgery
• Medical Procedures
• Medical Weight Loss
For more information on weight loss surgery with Medical Group of the Carolinas, call 864-560-7070 or visit MedicalGroupoftheCarolinas.com.
About Spartanburg Regional Healthcare System
Spartanburg Regional Healthcare System (SRHS) offers a full spectrum of services through four hospitals: Spartanburg Medical Center, Pelham Medical Center, Spartanburg Hospital for Restorative Care and Union Medical Center. SRHS also includes Ellen Sagar Nursing Center, 113-bed long-term care, skilled nursing facility that offers nursing care and rehabilitation services. SRHS provides unparalleled oncological care through the Gibbs Cancer Center & Research Institute. The multidisciplinary Medical Group of the Carolinas has more than 300 physicians across seven counties in two states. SRHS employs nearly 6,000 associates and offers outpatient surgery centers, a vibrant post-acute division, a Level I Trauma Center, and Advicare, a licensed Health Maintenance Organization (HMO). Advicare provides Medicaid services to residents throughout the state of South Carolina. U.S. News and World Report ranked Spartanburg Medical Center the No. 1 regional hospital in South Carolina in 2014-15. The Commission on Cancer gave Gibbs Cancer Center & Research Institute its Outstanding Achievement Award.


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Megan’s post with her Summer To Do List has inspired me to make a Summer Resolution of my own.
Without going into why, I have had a year where I have been more alive then ever, traveling the world, and a year where I have completely hermitted, hiding from life. After finally landing back in Vancouver, I have been finding it difficult to kick the habit of hermitting when not traveling. Oh I have had my list of excuses, including exhaustion, a concussion, food poisoning, and a ridiculously long ‘to do list’, but I have got to stop ignoring my personal life.
Self realization is a healthy thing and I am proud to say I recognized I had to give all this hermitting the boot. The last two week I have been doing just that ~ attending events again, finally letting people know I was back in town, and being sure to eat healthily. What I still had been neglecting was my old routine of fresh air and exercise, and it was taking it’s toll on my stamina and psyche, so this afternoon I decided enough was enough and strapped on the roller blades.
Amazing how much better I feel after a bit of exercise, fresh air and sunshine. Now to keep this up, and promise myself to be sure to take a bit physical, fresh air ‘me’ time each day. To help stay on task, I promise you all an instagram photo-a-day (to EmmeRogers) of my escapades.
Cheer me on, if you see me start to dawdle.