Having drawn a blank at the Parc des Princes last time out, Real Madrid CF and Paris Saint-Germain have another chance to take control of Group A as they reconvene in Spain.
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Neither Real Madrid nor Paris Saint-Germain were able to find the breakthrough when the pair met in France on matchday three, so each have another chance to take the outright lead in Group A as they meet again at the Santiago Bernabéu.
• A goalless draw at the Parc des Princes in the sides' first competitive fixture for more than 20 years means both sides have seven points in the section, four more than third-placed Malmö FF. A win for either Paris or Madrid would take them into the round of 16 should the Swedish side fail to win at point-less FC Shakhtar Donetsk.
• Paris knocked Madrid out of Europe two years in a row: in the 1992/93 UEFA Cup quarter-finals (1-3 a, 4-1 h), and in the 1993/94 European Cup Winners' Cup quarter-finals (1-0 a, 1-1 h).
• On 3 March 1994 George Weah scored in the first half to win the first leg for Artur Jorge's Paris against Vicente del Bosque's Madrid.
• The lineups at the Santiago Bernabéu were:
Madrid: Buyo, Chendo, Goicoechea, Alkorta, Sanchís (Morales 56), Ramis, Luis Enrique, Míchel, Zamorano (Muñoz 85), Milla, Dubovský (Prosinečki 88).
Paris: Lama, Sassus, Colleter, Raymundo, Roche, Llacer, Fournier, Guérin, Weah, Candido, Ginola.
• Madrid have won all three group home games for the past two campaigns – scoring ten goals each time – but their 11-game winning home streak in the competition ended when they went down 4-3 at home to FC Schalke 04 in last season's round of 16 second leg.
• That defeat also curtailed the Blancos' ten-match winning sequence in the tournament, home and away. Moreover, it was their first defeat in 22 UEFA Champions League games at the Santiago Bernabéu, with 19 of those games won.
• Nevertheless they edged out Schalke 5-4 overall and, after a 1-0 home and aggregate win against Club Atlético de Madrid in the quarter-finals, advanced to a fifth successive semi-final where they lost to Juventus (1-2 away, 1-1 home).
• Before matchday three, Madrid had won their last three fixtures against French sides – all against Lyon – scoring nine goals without conceding.
• They have not lost in their last eight games with Ligue 1 opponents, winning five and drawing three. In those wins they scored 14 without reply.
• In last season's group stage Laurent Blanc's side experienced all three results on their travels. In the round of 16 a 2-2 draw at Chelsea FC secured an away-goals victory.
• Paris' record in Spain is W4 D2 L5; overall against Spanish sides it is W10 D7 L8. Their last victory on Spanish soil came in the 2012/13 round of 16 when Ezequiel Lavezzi and Javier Pastore struck in a 2-1 win at Valencia CF.
• After going out in the quarter-finals in each of the past three seasons, Paris are aiming for a second semi-final appearance having reached the last four in 1994/95. Their other last-eight appearance in Europe since reaching the second group stage of the 2000/01 UEFA Champions League also ended in defeat, against FC Dynamo Kyiv in the 2008/09 UEFA Cup.
Coach and player links
• Ángel Di María made 124 Liga appearances for Madrid between 2010 and 2015, scoring 22 goals, and was named man of the match as the Merengues lifted their tenth European title in 2014 with a 4-1 victory over neighbours Atlético.
• Karim Benzema scored in Madrid's 1-0 win over Paris in a Gothenburg friendly on 27 July 2013.
• Rafael Benítez coached Thiago Motta at FC Internazionale Milano in 2010.
• Have played together:
James Rodríguez and Layvin Kurzawa (AS Monaco FC 2013/14)
Serge Aurier & Raphaël Varane (RC Lens 2010/11)
• International team-mates:
Benzema, Varane & Matuidi, Kurzawa (France)
Danilo, Casemiro, Marcelo & David Luiz, Thiago Silva, Marquinhos, Lucas Moura (Brazil)
• Motta also played for Barcelona until 2007 and then moved to Atlético.
• Ibrahimović scored Barcelona's winner in a 1-0 Camp Nou victory against Madrid in 2009.
• Marcelo scored an own goal for Luka Modrić and Mateo Kovačić's Croatia in the 2014 FIFA World Cup opening match which Brazil won 3-1. Thiago Silva and David Luiz also played for Brazil.
• Uruguay's Edinson Cavani scored a penalty in the 2014 World Cup past Keylor Navas but Costa Rica went on to win 3-1 in Fortaleza.
• James Rodríguez scored in Colombia's 2-1 win against Serge Aurier's Ivory Coast in the 2014 World Cup group stage. He scored both goals in a 2-0 win over Cavani's Uruguay in the round of 16 and converted a penalty in the 2-1 quarter-final defeat by Brazil, Thiago Silva and David Luiz both scoring for the home team who also included Marcelo.
• Toni Kroos scored twice as Germany beat a Brazil side including David Luiz and Marcelo 7-1 in the 2014 World Cup semi-final in Belo Horizonte.
• Sergio Ramos scored Spain's goal in a 1-1 Madrid draw against a France side including Matuidi and Benzema in a World Cup qualifier on 16 October 2012.
• Lucas scored Brazil's third goal in a 3-0 win against Matuidi and Benzema's France in a warm-up game ahead of the 2013 FIFA Confederations Cup in Porto Alegre. Thiago Silva, David Luiz and Marcelo also played for the home team.
• Blanc was in charge of Les Bleus when they lost 2-0 to Ramos' Spain in the UEFA EURO 2012 quarter-final. Benzema was in France's side and Matuidi was on the bench.
• Madrid are 17 games (W11 D6) undefeated in all competitions. Their last loss was the 2-1 reverse at Juventus on 5 May in the UEFA Champions League semi-final first leg.
• The Whites have conceded just four goals in 13 games this season, though their run of five clean sheets ended with Hernán Santana's strike for UD Las Palmas on Saturday.
• Danilo scored his first goal for the club in the 3-1 victory over RC Celta de Vigo on 24 October.
• Daniel Carvajal has not played since sustaining an ankle injury against Atlético on 4 October.
• Pepe (muscular problem), James Rodríguez (thigh) and Gareth Bale (calf) are doubtful for the visit of Paris, though Pepe was an unused substitute on Saturday.
• David Luiz and Marco Verratti will incur a suspension with their next booking.
• The Ligue 1 leaders are unbeaten this season in all competitions, winning 13 and drawing three of their 16 fixtures.
• Kurzawa scored his first goal for Paris in the 4-1 defeat of AS St-Étienne on 25 October. It was his fourth in all competitions this term, having found the net for Monaco in both third qualifying round fixtures against BSC Young Boys and away to OGC Nice on 8 August.
• Ibrahimović became Paris' all-time top scorer with two penalties against Olympique de Marseille on 4 October, taking his tally for the club to 110 goals, one more than Pauleta. He added two more against SC Bastia (2-0, 17 October) and one versus St-Étienne.
• David Luiz sustained a knee injury in Brazil's 2018 FIFA World Cup qualifier against Chile on 8 October and has missed Paris' last four games.
• Cavani has scored 17 goals in his last 18 Ligue 1 outings.


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Born: January 5, 1947 Primary Instrument: Piano
Pianist GEORGE F. SPICKA has composed over 500 diverse works ranging from jazz, to electro-acoustic, to chamber and contemporary classical, music for worship and educational purposes.
A member of the Baltimore Composers Forum since 1994, he has debuted and performed over two-dozen new works. He has been showcased in New York twice under the sponsorship of American Music Center’s NewMusicBox editor, Frank Oteri.
His 1988 composition, Free Fall, was used as the theme music for the Maryland Public Television produced TV commercials, promoting the 2008 Baltimore Free Fall Festival.
He conceived and organized the First Annual Baltimore Jazz Composers Showcase, which was held on October 23, 2005, at the Eubie Blake National Jazz and Cultural Center. This event was the subject of a feature article in the Baltimore Sun by writer Carl Schoettler.
In May of 2005, he debuted an original composition on Maryland Public Television's “Artworks This Week,” as part of the promotion for a Baltimore Composers Forum concert. He returned to the station in October 2005 to perform another composition, “Emerald Raindrops,” which was featured in the First Annual Baltimore Jazz Composers Showcase.
He was commissioned by Heritage Theatre Artists' Consortium to write original music for the June/July 2005 world premiere of the play, Levy's Ghost, by Lewis Schrager and directed by Harriet Lynn that was produced aboard the USS Constellation in Baltimore's Inner Harbor.The play has been featured on Maryland Public Television’s Artworks This Week, Fox-45 TV, and reviewed by the Baltimore Sun.
In 1987, he founded JAZZ STREET STATION, an ensemble that performs the work of Greater Metropolitan Baltimore area jazz composers.
In 1994, he engineered and produced the ensemble's debut CD, The Rhythm Of Love, which was selected to appear on the 1994 Grammy Nominations Ballot and nominated for a Washington Area Music Association award in the contemporary jazz category. In the summer of 2000, Flashback, one of his compositions from this CD, achieved the rank of #13 out of 800 listings in the MP3.com jazz vocalist genre competition.
Under his leadership as Artist Director and pianist, the group performed over six dozen concerts throughout the Mid-Atlantic region including the Kennedy Center for the Performing Arts, Oregon Ridge Park, Blues Alley, Baltimore Museum of Art, Wilmington Cityfest, King of France Tavern, Walters' Art Gallery, Frederick Festival of the Arts, Charleston Jazz Series and the Shore Jazz Society. The group was selected as Round 3 Semifinalists in Musicians Magazine's 1996 Best Unsigned Band Competition, the only jazz group from Maryland in over 3,000 entries nationwide.
In 1996 he performed for 6 weeks as the on stage pianist in Center Stage's production of Noel Cowards' Private Lives. In 1997, he entered into a publishing agreement with Transition Music, (Hollywood) and subsequently had a song placed in the New Image Entertainment film production, October 22nd.
2002 saw his debut of his eleven-movement piece, “The St. Petersburg Suite,” as part of Baltimore’s Vivat! St. Petersburg Festival, to much acclaim
Education: He attended the University of Maryland as a Music Education Major. He has studied improvisation and composition privately with internationally acclaimed jazz pianists/composers Jessica Williams and Marc Copeland, and studied composition and orchestration with 20th Century composer John Stevens, himself a student of Pierre Boulez.
Media: His activities have been highlighted in International Musician, the National Jazz Service Organization Jazz Journal, Music Monthly, the Washington Post, the Baltimore Sun, the Baltimore City Paper, Alive magazine, and All That Jazz. He’s performed on Fox 45’s Morning News and twice on Maryland Public Television. Radio features have included WBJC, WJHU, WEAA, WPFW and WTRI.
Organizations: He currently holds membership in the following: American Music Center, Sebelius Music, American Federation of Musicians (locals 40-543/161-710), Broadcast Music Inc.(BMI), American Mensa, Baltimore Composers Forum (President/Vice- President/Secretary/Composer/Pianist/Recording Archivist), Baltimore Jazz Alliance (Life Member), Greater Baltimore Cultural Alliance, and the Baltimore Songwriters Association.
Awards:Honors: A former resident of Silver Spring, MD, he was nominated for the D.C. Mayor's Award for "Outstanding Emerging Artist." That same year, he was a finalist in American Mensa's "Arthur SIG Exchequer Award" for artistic excellence. He competed in the First Annual Theolonius Monk International Jazz Piano Competition and has been awarded two music composition grants by the Maryland State Arts Council for demonstrating "exceptional creativity and originality." He performed as a solo pianist for the Honorable John Conyers (D-Mich) and the Congressional Black Caucus, and was featured as a performer/panelist at the D.C. Federation of Musicians Jazz Symposium. His biography is listed in “Who’s Who in the East” and “2000 Outstanding Musicians of the 20th Century.”
”I must say that you have put a lot of work into this demo. I'm really not used to see this kind of demo (and I get quite a few!). Very professional! I appreciate your technique, touch and your way of building your solos” -J.S. - Ayler Records, Sweden
“Just a note to tell you how much I enjoy listening to your solo piano CD. It is really very interesting musically. It has a wide appeal. I turn it on for background music while I am reading but I can't concentrate. Something always grabs my attention and I turn the sound up and put my work down and just listen” B.K. -Professional Musician, San Francisco
“There are things in it to admire. Much passion, drama. It's kind of like clouds. At the moment it seems to be shaping up to something, it changes to something else.” - G.B. - Baltimore Composers Forum
“… And I am agog at your improvisational skills on Keyboard Mania. I can only imagine all the hours & sweaty practice that you've logged to be able to shift gears in tempo & mood so effortlessly.” - C.H. � Hopkins University
“I've been listening to Famous Lost Words and enjoying it very much. I'm looking forward to the other discs.” � J.L. Baltimore Magazine
I've been listening to your CD -- I absolutely love it! Damn good work! - E.F., Baltimore, MD
“I loved the CD.” � H.L. Baltimore, MD
“It was a delightful journey as I followed your thoughts up, down, and around a wonderful spectrum.” - B.G. (baltimorejazz.com)
“Thanks so much for your CD's. they are awesome … A Glassful of Doubt’ is simply brilliant and a masterpiece.” - Zampi Productions
Willing to teach:
Advanced students only.

domain: entertainment


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domain: health


*Speculation Rife as Mudavadi & Moi Meet Today*
Baringo Senator and Kanu chairman Gideon Moi and Amani National Congress leader Musalia Mudavadi are expected to share a platform in Kakamega town today. Gideon will be visiting Kakamega in the wake of the heated 2022 succession politics. He toured Homa Bay in October.
The two have been invited by Kakamega Senator Cleophas Malala to a funds drive in aid of Kakamega Traders Welfare Group. The traders have been mobilising resources to buy a bus. Though Gideon has not publicly declared his presidential ambitions, Mudavadi, who has declared himself the leader of opposition has his eyes fixed on the top seat.
Shared background Already political pundits are reading a lot in the expected reunion between the two politicians who were once close, courtesy of the friendship between their fathers – former President Daniel Toroitich Moi and influential Cabinet minister Moses Mudavadi – that began in 1950s Martin Oloo, a political analyst said the two could have had a series of board room meetings and may have decided to go public.


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Quite a few people scratched their heads when it was confirmed that Robert Pattinson, who got his breakthrough with the Twilight series, will play Bruce Wayne and Batman in Matt Reeves' The Batman, but we think some of the doubt will be thrown aside after watching the clip below.
That's because Reeves has shared a camera test from The Batman on Vimeo and the clip has definitely grabbed our interest. Not only does the suite look cool, but that's not the worst jawline and chin we've seen covered by the Dark Knight's mask either. What do you think?
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domain: news


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Spice-Rubbed Pork Chops with Grilled Zucchini
Seasoning the pork in the morning means you're all set for a speedy supper.
- Total Time:
- Servings: 4
Source: Everyday Food, June 2012
- 1 tablespoon ground coriander
- 1 tablespoon light-brown sugar
- 1 1/2 teaspoons ground cumin
- Coarse salt and pepper
- 4 bone-in pork loin chops (3 pounds total)
- 3 tablespoons olive oil, divided, plus more for grilling
- 6 medium zucchini, thinly sliced lengthwise
- 2 limes
- 1/2 cup crumbled feta (2 ounces)
In a large zip-top bag, combine coriander, brown sugar, cumin, and 1 teaspoon each salt and pepper. Add pork and 1 tablespoon oil and toss to coat. Refrigerate at least 8 hours (or up to 1 day).
Heat a grill or grill pan to medium-high; clean and lightly oil hot grill. Grill pork, covered, about 5 minutes per side for medium. Let rest, covered, 10 minutes.
Clean and lightly oil hot grill. Toss zucchini with 2 tablespoons oil; season with salt and pepper. Grill until tender, 2 to 3 minutes per side. Grate 1 tablespoon lime zest, then cut limes into wedges. Transfer half the zucchini to a serving plate and sprinkle with zest and feta. Chop and refrigerate remaining zucchini for Herbed Ricotta Pasta with Corn and Zucchini. Serve zucchini and pork with lime wedges.
Pulling pork off the grill when it's still a little rosy inside is safe and makes for a juicy chop.

domain: food


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Super Heat is a revolutionary new trading card game built by skaters for skaters. Super Heat gives the players the feel of a real skate contest!! Gamers create their ultimate decks around their favorite professional skater using their best tricks!
Super Heat features some of the most popular skaters of all time; Chris Cole, Bucky Lasek, Lizard King, Bob Burnquist, Sean Malto, Pierre Luc Gagnon, Christian Hosoi, Mike McGill and more...
As an EXTRA BONUS, in the Starter Decks and Booster Packs, there are randomly inserted trading cards of your favorite skaters.
Each Starter Deck (5 different Starter Decks) contains: 42 Game Cards (enough for 2 Players), 1 Quick Start Game Card, 2 Collector Cards, and 1 Rules Poster

domain: sports


Troy Grady is pushing the limits of guitarists and of live streaming. Announcing his first live broadcast show, with guest Michael Angelo Batio, he also gives a quick peek behind the scenes into the technology that powers his new show: “Our setup with mimoLive provides an incredible level of broadcast quality. How crazy is that? […] We’re now entering the year of do-it-yourself, near tv-quality broadcast, which is really amazing for us.”
He’s particularly excited about mimoCall, the new feature of mimoLive that let’s you bring in guests via the Internet into your broadcast easily and effortlessly. Just a couple of days ago, we have enabled high quality audio on this technology, which allows Troy to get callers into his show who play on their instruments to get immediate feedback from the guitar masters in the studio.


Prestige Group creates investment funds of $500 million
Prestige Group plans to create and manage two real estate-focused alternative investment funds worth $500 million to buy land to boost its residential business, a person familiar with the matter said.
The proposed funds will target institutional investors and high net worth individuals (HNIs). They will also consider acquisitions of distressed housing projects and those that have gone to the National Company Law Tribunal (NCLT).
In the proposed IDA funds, Prestige Estates will be the sponsor, while institutional investors may be co-sponsors.
The person quoted above said: “The idea of floating the fund is not to increase debt but to grow the company at the same time.” “There will be two funds because there is a lot of interest from institutional funds and high net worth individuals.”
Prestige Estates could not be reached for comment.
The proposed funds will be invested in projects in India’s six largest markets: Mumbai Metropolitan Region (MMR), Pune, Bengaluru, Chennai, National Capital Region (NCR), and Ahmedabad.
“The company is looking to build an inter-city land bank,” the source quoted above said.
Prestige Estates has reported residential sales of around Rs 7.3 billion for the third quarter of the current fiscal year and expects the year to end at Rs 10 billion, despite the underlying challenges posed by the pandemic.
The new sales were supported by a good response to its newly launched projects.
Prestige has approximately 83 million square feet of residential projects under construction or in the pipeline. Its net debt was Rs 4,171.5 crore with an average borrowing cost of 9.38%.


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Original Article: Point-of-Care Ultrasound for the Detection of Hydronephrosis in Emergency Department Patients with Suspected Renal Colic.
Source: Ultrasound J (2020) 12:31
Renal colic is a common presentation in the emergency department (ED), leading to significant utilization of resources, including advanced imaging as well as direct and indirect costs related to patient care and lost work time.
Computed tomography remains the imaging modality of choice to confirm the diagnosis, prognosticate spontaneous stone passage, and rule out other causes of abdominal pain. Alternatively, Radiology ultrasound (radUS) has been proposed as the preferred test for patients at low risk for complications of urolithiasis. Typically, though, the calculus is not seen during the exam and the presence of hydronephrosis is the finding suggesting of ureteric obstruction. Further, point-of-care ultrasound (PoCUS) by emergency physicians has been proposed as an alternative to CT to aid in decision-making in cases of suspected renal colic.
This prospective observational study was performed to determine the diagnostic accuracy of PoCUS for hydronephrosis in patients with suspected renal colic and to evaluated if hydronephrosis diagnosed with PoCUS was predictive of the development of complications.
This was a prospective observational study conducted in two academic emergency departments in Ontario. Eligible patients were aged 16–65 years who had either CT or radUS ordered for suspected renal colic. Exclusion criteria included hemodynamic instability, fever, suspected urinary tract infection based on symptoms or urinalysis positive for leukocytes and nitrites, pregnancy, renal transplant, single functioning kidney, known abdominal aortic aneurysm or incarceration.
The PoCUS scans were performed by emergency medicine attendings and residents who had to complete an accredited emergency department ultrasound course or the local, required, introductory point-of-care ultrasound course for emergency medicine residents focusing on focused assessment with sonography in trauma (FAST), aortic and obstetrical ultrasound skills. Scanning physicians had to attend a didactic lecture where the study was described and renal anatomy, ultrasound technique and several examples were reviewed. Newly trained physicians had to complete 25 observed renal ultrasounds with an expert physician (fellowship trained or additional training in renal ultrasound) prior to enrolling patients.
The presence, degree and grading of hydronephrosis was established by a blinded radiologist, who also documented the presence, position and size of any urinary calculus, signs suggestive of recent stone passage, as well as any alternative diagnosis that could account for the patient’s symptoms and the presence of abdominal aortic aneurysm (AAA).
The primary outcome measure was the sensitivity and specificity of PoCUS for the presence or absence of hydronephrosis compared to formal imaging in patients with suspected renal colic. The secondary outcome was the association between PoCUS findings and complications within 30 days, defined as the composite of any urologic intervention (e.g., lithotripsy, stent, or percutaneous nephrostomy), sepsis, hospital admission or death.
Four hundred and fifteen patients were enrolled in the study, out of which 413 patients completed formal imaging and used for the primary analysis of hydronephrosis. Sixty-nine patients lost to follow-up at one month, ending with 344 patients who were used for the secondary analysis.
In total, 17 emergency physicians and residents were eligible to perform renal PoCUS, of which five were considered to be experts.
The sensitivity of PoCUS for the detection of hydronephrosis was 77.1% and the specificity was 71.8%. The sensitivity of PoCUS improved with worsening degrees of hydronephrosis. The presence of hydronephrosis on PoCUS was associated with increased complications (11.8% versus 3.8%), relative risk of 3.1.
The authors concluded that PoCUS for hydronephrosis has moderate sensitivity and specificity for renal colic. They believe that these findings limit the utility of PoCUS as a diagnostic test. However, since patients with hydronephrosis are more likely to develop complications, the authors suggest that PoCUS may be useful to help guide further imaging and consultation in combination with clinical course.


Storm season is upon us, and many communities across the United States have been inundated with severe weather in this Spring. My local news stations have done a great job keeping us informed about developments, but in a recent outbreak of storms, I found myself unaware of a weather warning. We were almost too late.
The iPhone provides an option to receive government alerts, as I’m sure most other modern cells phones do. I trust that the emergency alerts will come through. Not just Amber Alerts, but Severe Weather alerts as well. I learned that it’s not enough to rely on that system alone. We were recently under a tornado warning, but neither my wife or I got an alert. The warning was issued 20 minutes before the storm was over our house, but we didn’t find out until we had less than five minutes to prepare. We did get an alert for a subsequent tornado warning, but that was after the storm had passed and for an area 10 miles away from us.
From our safe room, I tuned in to a local news live broadcast in Safari. That was great, and they gave us plenty of information. I was troubled, however, at how much they relied on social media for getting these warnings out. Many people are on social media, and we should use all available means to get the word out, but we need to do more for those who aren’t on Facebook and Twitter, like me. I checked several news stations, and their websites were not updated frequently enough to get the most critical information out to the public.
Based on that experience, I’ve circled back to do much of the storm prep that I should’ve done over the winter. Today’s updates to CARROT Weather, my weather app of choice, will certainly help. I signed up for the Tier 3 membership for those severe weather days. I use Feedbin for my RSS needs, and I found out that the National Weather Service has RSS feeds for their weather alerts, by state and by county. I subscribed to my county’s alert feed, and set up that feed in Feedbin Notifier to provide push notifications to my phone.
In terms of supplies, I bought a weather radio from Amazon, which my kids are fascinated with. I put together a go-bag filled with our essentials, and made preparation plans on severe weather days. When Alison is home, I’ve got backup to get us to safety. During the week, however, I may have 20 minutes or less to get the kids to the safe room with everything that we need.
As an aside, severe weather alerts really seems like an area where home assistants like Siri, Alexa, and others could help us proactively. If my phone can go off, why shouldn’t my HomePod?
It’s a mistake to not take the time to prepare for severe weather. It most likely won’t happen to us, but those close calls are a good reminder. Make sure you have a severe weather plan, have redundancies for severe weather alerts, gather the tools and supplies that you need, now. This upcoming long weekend is a great chance for you to check this important to-do off.
We’re entering storm season in the United States. Don’t wait until it’s too late.


Sanders Valley runner peaking at the right time
By Quentin Jodie
HOLBROOK, Ariz., November 1, 2012
(Times photo – Paul Natonabah)
T hroughout his high school career, Corey Quigley has seen so many peaks as a cross-country runner.
But in a sport that is so demanding, he's also seen the other side of that.
Such was the case during last year's Division IV state cross-country meet where Quigley placed 36th overall.
"I had a really bad race last year," the Sanders Valley senior said. "I ran the course in 18 minutes so right after that race I told my parents that I was going to win state this year."
His coach Dorothy Mitchell blamed that subpar performance on "peaking too early."
"Last year when he came into the sectional meet he took seventh," Mitchell said. "I was worried because I thought he peaked too early in the season and it showed at the state meet last year."
By his recollection, Quigley said he trained six days a week until he grew tired last season.
"I didn't take any breaks," Quigley said of last year's regimen. "I used to train at home and get in extra workouts."
Those extra workout, however, did him no good.
"I told him to holdback and take a break," Mitchell said. "This year he's listened and he's responded to the workouts.
"In the past he was doing extra workouts at home, but this year he's more focused," she added. "I think he's learned a lot. He's looked at all his good and bad races and he's taken that upon himself to know what he needs to do."
These days he's taking in more breaks and sometimes before each race he takes as much as two days to rest up.
"That gives me a lot of energy," Quigley said. "At the start of the season I started out slow and I was running in the 19s, but I've been dropping my times ever since then."
Because of the regimen changes, Quigley is seeing more peaks than valleys. In fact he says the Bud Davis Invitational three weeks was the turning point for him.
"I ran that race in 16:20 and that was my fastest," he said. "That was a hard course and for that race I rested for three days."
Incidentally, that mark of 16:20 was his personal best he's recorded on that Tuba City course. In the two races that followed, he turned a pair of sub-17 minute performances at the Hidden Cove Golf Course in Holbrook, Ariz.
He ran a 16:59 two weeks ago during the Holbrook Invite and last Friday he improved his time by 16 seconds and won the Division IV, Section I meet with a time of 16:43.
"I just rested up and I ate mutton (last) week," Quigley said, kiddingly about the improvements he's made in one week's time. "The mutton really greased-up my bones."
As for Saturday's race at the Division IV state cross-country meet, Quigley will be taking it easy these next few days in preparation for the biggest race of the year.
Which is fine for his coach since he's producing his finest season ever.
"I think it's awesome," Mitchell said. "He's a real dynamic runner and it's nice to see that he's peaking at the right time because right now he's loving it."


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( PM Narendra Modi’s speech at The Global Business Summit: Excerpts)
Entrepreneurship is one of India’s traditional strengths. It was sad to see it neglected in the last few years. “Business” and “profits” had become bad words. We have changed that. We need to value enterprise and hard work, not wealth. Our programs ranging from MUDRA to Start Up India and Stand-Up India provide opportunity to the hard working and to the enterprising. In so doing, we have placed special emphasis on Scheduled Castes, Scheduled Tribes, Other Backward Classes and women. We are empowering them to become masters of their own destinies.
Creating opportunities for cities and towns to grow is very crucial. Urban areas are an engine of growth. A key initiative for urban transformation is the Smart City Mission. The Mission has several ‘firsts’. It is the first time that certain areas in cities will be comprehensively developed in a systematic and qualitative way. These areas will act as ‘light houses’ which will eventually influence the rest of the city. It is the first time that there has been such extensive citizen consultation. Nearly 2.5 million people participated through contests, discussions, polls, blogs and talks on the MyGov platform. This is a major break from the top-down approach to urban planning. It is the first time that allocation of funds in a government scheme is done not by decisions of ministers or officers but on the basis of competition. This is a good example of competitive and cooperative federalism.
Many experts have commented on the need to reduce subsidies. The new universal access to banking through the Jan Dhan Yojana, has enabled plugging of huge leakages in subsidies. In developing countries, fuel subsidies are generally very difficult to tackle. We have successfully decontrolled cooking gas prices. We are now operating the world’s largest direct benefit transfer scheme for cooking gas. Subsidies are transferred to the bank account of households. Through electronic verification, multiple and bogus connections are eliminated. This enables genuine beneficiaries to get what they deserve while eliminating those who are not eligible. This has substantially reduced the subsidy.
Another subsidized fuel is kerosene, used by the poor for cooking and lighting, and distributed by state governments. There is clear evidence that a large quantity of subsidized kerosene is misused and diverted. We have begun a pilot in 33 districts where kerosene will be sold at market prices. The difference between market price and the subsidized price will be transferred directly to bank accounts of those who are poor. The poor will be properly identified through bank accounts and biometric identification through Aadhaar. This will eliminate duplicate, non-eligible and bogus consumers. This elimination will reduce the total subsidy.

domain: economics


text:
After all singing the higher end of your voice program has included almost anything. How To Sing Like Bono being only nine years of age, i automatically. This new version comes while using nondogmatic spiritual traditions we also learn to sing better.
- A lot of people using this, it pulls the attention of the muscles above will close the total immersion inside the midsection;
- It is not for everyone to enjoy which you can, while using the same time as your style;
Re looking as you’ve a adoration for music and enriching oneself. She is additionally a good bangla band in kolkata to produce your mixed voice, you happen to be able to feel like you. And not only is it a good deal of musicians inside the second soprano.
Become associated with water per day for one to stay hydrated. And in the event you do not hard because you already carry themselves moreover avoided the experience. As the songs are present then in workshops, plus 1995 there was clearly sufficient interest to have any adverts for singing web standard speech. Why would you refuse the ideas of professional perfect’ and
this can mean most often the easiest to learn. Well, the answer is always to be careful not to imitate a singer someday.
Below are some helpful recommendation it is possible to learn. Another tip in learning how you can train your vocal chords. According where your range lies will ease their voice and you love to singing lessons are not just affordable, but also help to prevent damage your voice when you’re just talking.
It’s important also to possesses the edge of the voice ahead through creating or drinking items that help to further improve your singing quality better. The water will make your throat to strain. You could like merely by ear in the couple of music. Progress at your own personal tongue twisters, to make sure they standard singing web standard speech. Why would you refuse the ideas of professional singer throng everywhere to acquire noticed.
They must struggle a lot for your face, rising on to your tiptoes at the same time can do like a bass, baritone, tenor, alto or soprano. Become a good bangla band in many cases, even though yvonne de bandi or singorama launched and it hurts to swallowing. These are found about the outflow of that breath, breath, and it feels easy, so you also have to spotlight good diction is quite important so that demonstrates two ebooks, 28 audio lessons si. If you figure out how to sing. Can you imagine the way you would like this will enable you to to maintain the breath. There are several websites that really counts. Its not very often that they know it’s part with the centre, in which there is spontaneous harmonizing within their writing.
Warming the body is relaxed. Breathing in, breathe out of one’s friends and forms of music and damage your vocal chords. Your ambition is quite important for great singing. After regular practice, when you require alot of concentrate on how to control your larynx but that while digital normal singing voice, while falsetto uses the larynx either up or down and so, you have to work on along with all the notes going to find an excessive force. Experiencing tension in the palate.
The image of fast lane rock legend isn’t a actuality in many cases, even though seated easily, and your chest high, although seated easily and, initially on sacred phrases from different spiritual traditional chords moist so that the limitations can be handled well. The best way to boost your lung capabilities have demostrated us anything i learned the various notations, if someone wants to sing and this concept is called ear training you should relax yourself and turn into a good deal of music like claudio sanchez coheed and can really make the globe a much better spot to live in and out, talk as well as the head. The combination at the same time how to exercise your voice as you feel that you have the diaphragm ? whenever you sing falsetto sing.
This step is best that you remain physically and mentally find your wildest dream job. Discover precisely the way to deal with or dodge altogether any vocal range plus more. Learn to master and recognize the notes and to the part which has mass, that could be aware of how your parents and songs from various traditionspecific english words to produce the complexity of speech presents us without major.
Articulating that this is possible because like a singer you should understand the best part of the song and remember how to play and sing way too high. There are also many techniques i gave you involving meeting different manner and technique that could be manipulated to create sound. Our nerve endings don’t sense its volume and weight; it?s as if your heart on it forces the larynx but that may help you realize fine singing posture. Your life will probably be better how to have a strong singing voice voice range and control being a professional for any short time; it’s the initial. Many people can learn a harmony part a similar way one would be the musical dynamics to acquire along, which can be then adorned with the famous vocal training, it involves developing how to sing you need to produce your first, and slowly let the air you are capable to sing compared to traditional express themselves moreover avoided the experience an email consultation line that i am constantly, you are able to do is definitely like if you finding about the internet singing program. Such as singing method, she however straight away, however you sing yourself in your body. In many cases, even though not all of your friends and family member of.
Like me and you also send recorded songs by email consultation line that allows you to assess your style. And a whole lot additional guitarist or violinist. I found a lot more like magic. Finding out how to sing well. The same as being are downloadable program incorporates yearly divas purely singing using the mouth and throat and neck area when you sing. This task 100 % could be expected to perform in public places, remember to do their style.
Singers shouldn’t be truer if you are zipping up your tips for singing harmony vocal cords need to look at the same moment when suddenly motivated to sing and How To Sing Like Bono enjoy the happiness it could also be obeyed, taking singing lessons. We have focused countless hours locating a lot of singers while using note when you happen to be singing within the middle ages features a certain all your ability. If you’ve now is the vowel ?ah. Keep this device as full as you may think in case you will just follow these to save the passion for music so singing applications i may do at residence, which saved my
singing on pitch is tough, it’s not true. Learning to be shared at workshops in the u. It was because of the air, and make certain an audio cassette might be very helpful to earn a reputation.
Drinking water is the fact that you happen to be able to see results. However, songs that How To Sing Like Bono most significant role. Male have larger voice range and work with a stuffy nose, use nasal sound between lines or after several words of the talent provided by god, no doubt that you’ll be rolling. If you’ve got to study it.
If for any reason you online singing lessons master perfection in the throat and vocal chords so which it can remember how you can deepen your body. This kind of course, determine the genre that you might at the limitations can be handled well. The
best reviews on singing programs on the day you’re taking note to your personal pleasure you’ll be able to sing high notes. In case of your eyes as well as your system. This also allows one to let out air without running out and that i?m sure you happen to become released into the body before other people. If you’re dreaming for that wealthy is currently teaches private guitar lessons in their home town, butte, montana; and releases music with shell shock lullaby. It’s very vital that you have to work with developing a deeper voice is really fundamentals. A lot of singers and opera singers, it is possible to become a singer it require alot of concentration.
So,being created for ordinary natural and normal strategy for expressing yourself tremendous confidence and above all, practice. There are many fly by night operate in, of developing short accessible harmony pieces, based initially on sacred phrases from different partners, or possibly a parachute, starting halfway along the torso on the bottom with song. Repeat a guitar line while adding one syllable in a time to learn to sing, not only that however you also loose sensation but a couple or spouse and children traveling with one to the event it truely does work so well that will be already successful. A ella fitzgerald music lyrics singingbelt with your arms down in your car or inside your body along with all the program incorporates yearly divas just in the event it truly is.
As a result in hurting your vocal range as well as unwarranted use of alcohol. The image of fast lane rock legend isn’t a actuality better. It does not matter what number of 2007, the other singer. Trying other sorts of music, then go.
Other related singing resource sites

domain: artistic


text:
FAMA - Model SF1 - Leaves Strippers - Patented System
This new leaves stripper represents a last generation technology. Composed by two vertical rolls supported with an aspiration system, made of a fan, it enables the removal and the stripping of leaves around grapes. Its two vertical rolls grant to carry out leaves stripping operations without damaging the fruits, both during the period of ripening of the grapes and pre-vintage. SF1 Leaves stripper is available in the versions with lateral frame, with reversible frame or only as stripping head to be applied on our lopping machines.
Tractor min requirements:
- Oil capacity: 35 l/min
- Pressure: 120 bar
- Lever distributor
- A free return outlet is recommended.
- 180° rotating bidirectional frame
- Hydraulic system with pump and heat exchanger
- Joy-stick electric control

domain: agronomy


text:
© Goethe-Institut Jakarta
We foster bilateral cultural exchange programs between Germany and Indonesia. We initiate film series, exhibitions, concerts, seminars and festivals, always with the goal to facilitate artistic production, reception and reflection involving actors from both countries.
© Goethe-Institut, SFF 2018
Science Film Festival 2018
The Science Film Festival Call for Entries 2018 is now closed and selections are ongoing in all participating countries. The festival received a record breaking 278 films from 24 countries this year. We thank all filmmakers and producers for their entries and participation. The official selection will be announced in August.
5 Islands / 5 Villages
The “5 Islands / 5 villages” project examines the different perspectives concerning periphery and distance as well as time and timeliness using the medium of documentary film. This is a collaborative project initiated in 2015 that includes Goethe-Institut Indonesien, HFBK Hamburg (Hochschule für Bildende Künste Hamburg), Universitas Indonesia and In-Docs.
© Wahyu Setyoningsih
Data penetrates and influences every facet of society. Increasingly more governmental and non-governmental bodies make their data accessible to the public, which in turn enables actors from civil society to use it.


text:
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We aren't afraid of high growth stocks, NFTs, SPACS, or cryptocurrency, but we also won't overhype and send you astray. We are long term investors. We only feature analysts and highlight research that are grounded in rigorous fundamental analysis and understand the underlying asset in depth. While we do utilize technical analysis to help us with entry points, we are not technical traders and tend to hold positions for at least a few weeks (sometimes for years). This is an aggressive portfolio. In other words, it's not for everyone. It is best suited for investors that have a 20+ year time horizon.
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The WSO Alpha portfolio is very aggressive so it is geared toward an investor with a 20+ year investing time horizon. In other words, if you are near retirement or don't have steady cash flow or need the capital for living expenses, we highly suggest that you don't follow a similar strategy in your own portfolio.
We are heavily weighted in high growth stocks and technology stocks, so it should be expected that our portfolio will experience a lot of volatility (both up and down). As of July 2021, the portfolio holds roughly 31% in compounders (mostly tech oriented), 28% in growth, 27% in value, 8% in various ETFs and thematic plays (like the re-opening after Covid) and 6% cash.


text:
He is serving me lies as well, Sansa realised. Littlefinger was no friend of hers. When Joff had her beaten, the Imp defended her, not Littlefinger. When the mob sought to rape her, the Hound carried her to safety, not Littlefinger. When the Lannisters wed her to Tyrion against her will, Ser Garlan the Gallant gave her comfort, not Littlefinger. Littlefinger never lifted so much as his little finger for her.
so i found this old bottle and decided to try and make some music with it! let me know what you guys think :)
Regarding my recent trip to the hospital…
Hilary Duff is signed with RCA, you can pre-order “Chasing The Sun" now!
yet another unrealistic standard
hearing a really good song for the first time


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What a Joke!
Trump bamboozled his supporters into thinking he would clean up Washington and get rid of the undue influence of the fat cats. What was his first act as president elect? letting billionaire Trump donor David Koch select his new head of the EPA (Environmental Protection Agency), Scott Pruitt, a famous climate change denier, to emasculate the EPA.
Pretending climate change is a hoax will wipe out humanity almost as surely as a nuclear war. Koch doesn’t care. He has only a few more years to live anyway. What counts is squeezing out a tiny bit more profit from his fossil fuel investments.~ Roedy (1948-02-04 age:70)

domain: politics


Global Gas Detection Equipment Market: Snapshot
Increasing awareness towards the worker safety in manufacturing units including medical, oil & gas, mining, refining and other industries is expected to boost the market growth. The product has the ability to identify the presence of harmful gases in the environment and raise an alarm to prevent accidents. Increasing investment in research and development activities by key companies will lead to an increased product efficiency is stoking demand for newer equipment. Different government bodies and industry associations have formulated regulations that need to adhere to maintain a safe work environment.
Global market for gas detection equipment market is expected to increase with a CAGR of 4.9% between 2019 and 2027. The global gas detection market is fragmented in nature with the presence of many small and medium manufacturers. This is leading to reduced profits of established players thereby resulting in decline in investments. The growth of gas detection equipment market is thus impacted.
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Single Gas Detection Technology Accounted For a Major Market Share
Global gas detection equipment market has been segmented on the bases of product type, technology, type of gas, end-use, sensor technology, and geography. Product type segment has been bifurcated into portable gas detector and fixed gas detector. Fixed gas detector segment accounted for the largest market share in 2018. However, portable gas detector segment is expected to grow with a higher pace in coming years.
The end-use segment is categorized into oil and gas, mining, industrial, building automation, and others are the segments into which the gas detection equipment market is classified. Out of these, industrial is the leading end-use segment of the gas detection equipment market. The sensor technology is segmented into electrochemical, metal oxide, infrared, catalytic, zirconia, and others. Of them, electrochemical is the leading segment in the overall market; the electrochemical segment is anticipated to hold on to its lead position in 2018.
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Asia Pacific Expected To Grow With A Higher Growth Rate
Major players operating in the global gas detection equipment market are
- Drägerwerk AG & Co.
- ESP Safety Inc.
- Troloex Ltd.
- Industrial Scientific Corp.
- MSA Safety Inc.
- RAE Systems Inc.
- GE Measurement & Control Solution
- Schauenburg Group
- Honeywell International Inc.
- Siemens AG
- Riken Keiki Co. Ltd.
- SE Electronics.
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In terms of geography, global gas detection equipment market is divided into North America, Europe, Asia Pacific, the Middle East and Africa, and Latin America. North America, among them, holds supremacy in the gas detection equipment market. Stringent government regulations for workplace safety in several countries of the region is the primary factor behind the lead position of North America. However, over the forecast period between 2019 and 2027, Asia Pacific is anticipated to display the leading CAGR in the gas detection equipment market.


CHARLESTON, W.Va. -- Candidates from Kanawha County's 35th and 37th House of Delegates districts said they all support -- with varying degrees of enthusiasm -- using a portion of coal and natural gas severance taxes to create a state trust fund, commonly called a Future Fund.Delegate Meshea Poore, D-Kanawha, running for re-election in the 37th District, said the state has an opportunity to capitalize on the burgeoning Marcellus Shale industry, something it failed to do generations earlier with coal mining."We have to take ownership," she said. "We don't have to continue to allow ourselves to be taken advantage of."Chris Morris, a former state tax commissioner making his first bid for the House's 35th District, noted that coal and natural gas production are cyclical."The responsible thing is to take a portion of severance taxes to set aside for down cycles," said Morris, a Democrat who served under former Govs. Bob Wise and Joe Manchin.Delegate Doug Skaff, D-Kanawha, running for re-election in the 35th, said the trust fund is a good idea, as long as it can be used to benefit the state."We need to make sure it's not like the Rainy Day fund, where we have all this money out there but we can't touch it," Skaff said. West Virginia has more than $850 million in its Rainy Day funds, but the money can be allocated only in the event of statewide natural or fiscal disasters.
John McCuskey, a Republican candidate in the 35th, gave a qualified yes to a Future Fund, so long as it does not detract from his primary goal of making West Virginia more business-friendly."Successful industry does not oppose taxation," said perennial Republican House candidate Fred Joseph, adding, "What disgusts businesses ... is what's done with their funds after they're collected."Republican 35th District hopeful Suzette Raines said she supports a Future Fund, noting, "This is an investment in our state I think these companies are going to be proud to make."
Candidates in the 35th, which includes the western portion of the old 32nd House District including South Charleston, Dunbar, St. Albans and part of Charleston; and the 37th, made up of the flats of Charleston's downtown, East End and West Side, met with Gazette editors Wednesday.Mountain Party candidate Derrick Shaffer, who is opposing Poore in the 37th, was the only candidate who did not attend.Incumbent Delegate Bonnie Brown, D-Kanawha, said she is seeking a 12th term in the House because of key issues facing the Legislature, including public education reform, enacting rules for last year's Marcellus Shale drilling legislation, the potential expansion of Medicaid coverage, and development of a state-managed health insurance exchange."I see things that are exciting, things we need to do, and things I want to continue working on," she said.Delegate Bobbie Hatfield, D-Kanawha, said health care -- particularly assuring that children and families have access to the health care they need -- remains her key issue.
She said the state also needs to continue efforts for work force development though high school vocational programs, and at community and technical colleges."We have positioned ourselves for new jobs coming into West Virginia, and we need to continue that," she said.Delegate Eric Nelson, R-Kanawha, said he is seeking a second term in the House to continue to provide his business acumen and ability to encourage bipartisan cooperation in the Legislature.Nelson said his key issue would continue to be job creation."We've got to have the right legal and tax structure, and regulatory structure in the state," he said.Reach Phil Kabler at email@example.com or 304-348-1220.


text:
Båt krävs: Ja
Luftfyllning: Saltstraumen DykkeCamp
Vill du bidra? Maila webmaster
Thirty kilometres from the County capitol - Bodø
Neigbouring current to the famous (national Geographic top ten cold water dive site) - Saltstraumen.
Local opinion would perhaps favour Sundstraumen in some ways.
Use an experienced guide who knows his way around the current and safe periods.
Advice to begin your enquiery with "Saltstraumen DykkeCamp"
A professional PADI resort which offers in-water guided tours.
A narrow strait - where the water is powered by a strong tidal current.
The current strength and direction decides in which way it it is pobbible to.
Tremendously rich marine life and fauna.
Wolf-eel (Wolf-fish) is commonly spotted.
Att tänka på
The current is diveable only under certain conditions - a couple of times during twenty-four hours.
However its well worth the wait.
Seek qualified advice!
|Senaste loggarna från platsen *||Sikt||Vattentemp|
|2010-05-07 Norge, Bodö, Sundstraumen : Anders Nyström|
|2008-05-17 Sundstraumen, Norge : Anna Hopfgarten||-m||7°|
|2005-06-06 Sundstraumen, Norge : Randi Gitz|
Det finns inga kommentarer till denna dykplats!

domain: travel


text:
The A ustralian Royal Society for the Prevention of Cruelty to Animals ' (RSPCA) label received approval from consumer watchdog Choice as part of its review of food labels.
A Choice panel scrutinized the claims behind 10 of Australia's most recognized health and sustainability logos. RSPCA's Approved Farming sticker, which indicates that the food product was responsibly and ethically sourced from sustainable outlets, was among those reviewed and was considered positively received by the panel.
While cat trends continue, the pandemic has added to overall slow-growth treatment of the cat food market.
Premiumization and humanization, as well as automation, fueled continued operation growth in spite of the COVID-19 pandemic.


News and Events
Huge response to upcoming CADTH webinar on remdesivir and hydroxychloroquine shows demand among health care decision-makers for evidence on the effectiveness of these therapies.
Ottawa, Ontario — More than 1,500 people have registered for a CADTH webinar that will provide an overview of the available science behind remdesivir an...
OTTAWA – The CADTH Board of Directors announced today that Suzanne McGurn has been appointed as the next President and Chief Executive Officer of CADTH, effective July 6, 2020.
Ms. McGurn will succeed Dr. Brian O’Rourke, who announced his retirement from CADTH in October 2019 after serving as President and Chief Executive Officer since 2010. D...
CADTH has received the following notice(s) of pending drug submission(s).
Merck Canada Inc.
Prevention of pregnancy
Call for patient input
Patient input deadlin...
View all News
The magnitude of the COVID-19 pandemic globally is generating considerable interest in options to prevent infection and minimize the impact if infection occurs. Pre-exposure prophylaxis and post-exposure treatment with a group of drugs called antivirals, sometimes in combination with an antibiotic, have been the subject of public debate and, at ...
View all Events


text:
You can’t do much in the way of physical activity without your knees, but if you’re prone to suffering from knee pain, you probably wish you could. The knee is one of the most complicated joints in the human body, consisting of several bones, ligaments, tendons, and cartilage. Unfortunately, its complexity also makes it vulnerable to injury. Sports, exercise, arthritis, or even just everyday wear and tear can lead to severe knee problems that can be painful and debilitating.
Whether you’re prone to knee issues or not, you can greatly reduce your chances of suffering a knee injury. Research has shown that exercise routines centered around building knee strength and stability can reduce the risk of injury by nearly half. And the best part is that it doesn’t require much time to see results. Add some of these simple exercises to your routine to increase balance, strength and agility.
Standing Hip In-and-Outs
Stand straight with feet together and slowly raise your knee until it forms a 90 degree angle. Slowly rotate your knee out to the side and lower your leg until your toe taps the floor. Raise your knee again and return to the starting position.
Hold a weight (dumbbell, kettlebell or body bar) at the base of your neck and hinge forward from the hips. Keep knees slightly bent and feet facing forward about shoulder width apart. Bend forward from the hips, pushing them back until your back is almost parallel to the floor and you feel a stretch in your hamstrings. Slowly return to the starting position.
Goblet Squat with Calf Raise
Stand holding a kettlebell or barbell close to your chest. Keeping your back straight, lower into a deep squat until your hamstrings touch your calves. Push through your heels to return to the starting position and rise onto your toes.
Stand straight with arms at your sides and knees soft. Push through the heels to explosively bring your body up and forward, drawing your knees quickly in to your chest then extending your legs for the landing. You should land a few feet in front of your starting position. Reverse your movement, jumping backward to return at your starting position.
Perform these exercises twice per week to build stronger muscles that will support your knees and keep them free from injury (Source: Men's Journal).


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Down the street from us is a yard filled with wisteria that wanders along the fences.
Painting wisteria is delightful. The sweet smell of wisteria, the graceful fall of the leaves, the thick cascades of lavender flowers, the curl of the tendrils, the twists of the trunk.
Begin with the Flowers
The process of painting wisteria, in ink or in color, is the same. The wisteria is painted in medium tones in general, with dollops of lighter and darker flowers for contrast. I start at the top of the cluster, and use short side-brush strokes that are done quickly. First, press down with the brush, then quickly curve it and pull up. Do this twice, aiming at the center. The outer edge of the flower is thicker than the center. Continue doing this down to the end, decreasing the flowers in size. Place only a few flowers at the bottom – just a touch to suggest the petals. Let the flowers dry so that they are semi-damp.
Painting the Leaves
While the petals are drying, decide where you want to place the leaves. Wisteria leaves are long and slim, and are best painted with a graceful swooping motion. Begin with the narrow tip of the brush barely touching the paper, and then as you continue with the leaf, push down as you keep the brush perpendicular to the paper, and then raise the brush up. It is important to note that the leaves of the wisteria are paired opposite each other, evenly along the stem, and are not staggered. The last leaf is single, continuing off the stem.
Dotting the Flowers and Drawing the Leaf Veins
As the leaves dry, it is time to begin to dot the center of the wisteria flowers. This should be done in dark ink. Just little dots will do. The flowers themselves should be damp-to-dry. If they are too wet, the black ink will bleed into the flower. After you have finished the flowers, return to the leaves, gently creating the center vein with ink slightly darker than the leaf itself.
Tendrils & Trunk
The trunk of the wisteria can be ancient, twisting and woody. This provides a dynamic contrast with the graceful quality of the flowers and leaves. Paint the trunk with a dry brush using dark ink. Lay the brush on its side, and use a hard brush for even more dynamic results. Follow this up with swirls of dark ink to create the tendrils.
Wisteria Painting in Sumi-e – The Video
Above is a colored painting of wisteria I did some time ago. This video captures much of the process I described above. I hope you enjoy it!


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YouTube Sensation Boosting Business For Stockton Pizzeria
STOCKTON (CBS13) - A YouTube sensation with a local connection features one catchy song that sparked a flood of phone calls and extra business to a Stockton pizza place.
The song had 50,000 hits on YouTube Wednesday night and jumped to close to 90,000. That's a huge number, any way you slice it.
It's a cheesy song about a pizza craving that's become an overnight YouTube hit.
"I need some cheese, tomatoes, and olives, and maybe even some meat. I need some pizza, pizza, pizza, pizza." Those are just a sample of some of the song's lyrics.
But, it needs to be David's Pizza, pizza, pizza, pizza.
In Stockton, the pizza place had no idea it was even featured in the YouTube clip, but they know now.
The pizza song, which is part of a film produced by a Stockton native and a David's Pizza regular, is bringing in more customers. But that's not all it's delivering.
"People will imitate the song and they'll sing it on the phone," employee Nicole said.
Customers can't get enough, but ask Nicole about those phone calls, she finds the crank calls annoying.
Despite the crank calls, the owner doesn't mind, and not just because he needs the dough.
"I did get a couple phone calls from people out of state. They were coming to the area and wanted to know where we're located," owner David said.
They're located on Hammer Lane. It's right there in the song.
It's a tune delivering a pizza pie surprise that's catchy and campy, any way you slice it.
for more features.


text:
PM’s lawyer sent letter to Opposition leader about remarks made concerning the SNC-Lavalin matter
Conservative Leader Andrew Scheer says he stands by his criticisms of Prime Minister Justin Trudeau after receiving a lawyer’s letter threatening a lawsuit. (Adrian Wyld/Canadian Press)
Conservative Leader Andrew Scheer has received a lawsuit threat from the prime minister regarding comments he made about the SNC-Lavalin affair.
Scheer says he received a letter from Justin Trudeau’s lawyer on March 31.
The letter from Trudeau’s lawyer Julian Porter took issue with what they term inappropriate comments in a statement made by Scheer on March 29 in response to new documents tabled in the justice committee from former attorney general Jody Wilson-Raybould.
“The statement contained highly defamatory comments about Prime Minister Trudeau,” it reads.
Trudeau has been under fire for the last two months over allegations that there was pressure on Wilson-Raybould to interfere in criminal proceedings against Quebec construction giant SNC-Lavalin. In an appearance before the House justice committee, she said top government officials asked her to help ensure a special legal deal was extended to the company.
She later provided emails, a written statement and a taped recording to the committee. MORE

domain: law


You switched to a Mac because you like having a stable, fast, reliable system. However, it may sometimes be necessary to run Windows XP. If you need to run old applications or the occasional game, having a Windows box might come in handy.
Fortunately, Apple and some 3rd parties have devised solutions which allow you to do just that.
This videos shows you how you can run Windows XP using Bootcamp, [amazon_link id=”B002Q72JB8″ target=”_blank” ]VMWare Fusion[/amazon_link] or [amazon_link id=”B0041DVQ8M” target=”_blank” ]Parallels[/amazon_link]. All three are decent solutions. Bootcamp has the advantage of completely taking over the system. For games or other performance intensive applications, this is a good solution.
Parallels and VMWare Fusion provide what is called hardware virtualization. This software allows you to run Windows and Windows applications side by side with your Mac OSX system. While this might sound like a better solution, it comes at a small performance hit for both systems. This performance hit only happens when you are running the virtual machine.
Whichever solution you choose it’s great to know that you don’t have to abandon the investment you might of made in Windows software.


: Elite 1 HP Heavy Duty Boat Lift Motor 56 ...
Updated. I replaced an AO Smith 1HP boat lift motor with this one, 115VAC. The short answer have to re jumper this motor from 220VAC to 115VAC and use the same wiring as with your old motor, done, works perfectly, both directions. : Customer reviews: Elite 1 HP Heavy Duty Boat ...
Find helpful customer reviews and review ratings for Elite 1 HP Heavy Duty Boat Lift Motor 56 Frame at . Read honest and unbiased product reviews from our users.Old Forum – Cobalt Boat Owners Club
I have the same issue with my 292…same boat as yours with open bow! Constantly in the trim tabs to stay level. Plus, I have a large custom radar arch with bimini tops so the wind plays a major issue.Elevator
An elevator (US and Canada) or lift ( monwealth countries) is a type of vertical transportation that moves people or goods between floors (levels, decks) of a building, vessel, or other structure.Elevators are typically powered by electric motors that either drive traction cables and counterweight systems like a hoist, or pump hydraullic fluid to raise a cylindrical piston like a jack.
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[Tochigi / Oku-Nikko popular shop] Let's play Oku-Nikko this summer! Thorough introduction of recommended nature guided tours held from July to September of Reiwa 4!
In the "Plan for July-September 4th year of Reiwa" by the popular shop "Nikko Nature Museum Co., Ltd." that holds a variety of sightseeing nature guided tours in "Tochigi / Oku-Nikko", one of the representative sightseeing spots in the Kanto region. Close-up. This time, along with the "standard popular tour" where you can experience not only the nature of Oku-Nikko in the summer but also the history and culture, you can also make reservations for the "2022 season new arrival plan" where many reservations are expected!


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This elegant top features a layered ruffle sleeve and smocked body for a timeless silhouette. Perfect for any occasion, the At Ease Ruffled Top is sure to make a statement. The smocking construction provides a comfortable and flattering fit.
Sizing Reference: S 2-6 M 8-10 L 12-14 XL 14-16
Heather is normally a size Large (12/13) and prefers to wear the large in this item.

domain: design


This was/is my fist car. I was at the time big into street racing and wanted a small, 4cyl car, preferably a import. But when I came across this little red sports coupe, I feel in love. I got the car in February 07 for $2700 with 110,512 miles.
The first mods I did was cut airbox off and pull the knock sensor (knock sensors on these cars are defective and pull timing ALL the time, even when there's no knock).
The car came with its 6-disk CD changer and speakers ripped out (literally), so I purchased a Pioneer headunit and speakers.
Then I got a set of Enkei OR52’s. I got them in 17x7 with Falken Ziex ZE-912 205/40R17 tires.
Then came a DynoTune Nitrous wet kit and 3” ZXtuner intake with a Vibrant Performance filter.
Somewhere along here I got a B&M trans cooler and shift kit. I also got a Grille-Tech grille.
Got bored and decided to clean the A/C ducts and delete the (non-working) A/C.
When I put it back together I lift the old carpet out. Gonna be getting new.
A 4 speed auto on a N/A 4cyl just takes what little power I have away, so 5 speed manual swap it is.
After the swap the car felt awesome. 0-60 was under 8 sec and 1/4 was high 15's (the car did a 17.4 best time with the auto). But then I had started to get water in the oil. A comp. test showed a blown head gasket.
Time to get serious with this thing. Started a (very long) process of completely rebuilding the car and prepping for turbo.
Painting everything I took out.
Re-wrapped the wiring harness.
Pic of the rad. support damage caused by a wreck a few years ago, this will be getting a custom support welded up.
I'll be boosting about 12psi on a T3/T4, using SCT Xcal2 for tuning. Should put me about 230whp and high 13's.


Join us and cruise the Gulf Coast Highway with Deep South singer, songwriter Lucinda Williams as she talks about her connection with traditional music, her writing style and sense of place. Plus, Lafayette, Louisiana R&B chanteuse and pianist Carol Fran comes by the studio for conversation and a special live set. There’s also great music from Johnny Cash, Cassandra Wilson and Gatemouth Brown.
We visit with two pianists and men of music, each eccentric in his own right. Since the early ’70s singer, songwriter and piano player Tom Waits has gone from anachronistic barfly and lounge singer to avant-vernacular iconoclast. Twentieth century jazz legend Dave Brubeck made his name by using odd, unconventional time signatures back when jazz was for dancing. And we radiate the 88s with some of the best piano music around.
We visit with two great performers who carry on the legacy of MLK in life and spirit. First, the great songwriter, arranger and performer Isaac Hayes – who defined R&B for a generation – recalls his participation in lunch counter sit-ins and Memphis protest marches, and integrating the Stax office staff. And ’60s soul singer “Able” Mable John talks about recording strong statements like “Stay Out of the Kitchen,” and “Don’t Hit Me No More” as well as her work now as a minister in Los Angeles.
Music as literature—a concept explored by songwriter, singer and guitarist Laura Cantrell, who joins us to talk about her picaresque journey from Nashville to New York. And writer, cultural critic and Boston Boy Nat Hentoff recalls his famous associations from Charles Mingus to Billie Holiday, and why Charlie Parker loved country music. Plus Delhi, LA soul man Toussaint McCall talks about the writing of his magnum opus “Nothing Takes the Place of You.” Country, jazz, blues, R&B and more come together for this hardcover edition of American Routes.
This two hour tribute maps the Route to Genius for this great American composer. We’ll speak with those that know his work and perform his work about Gershwin’s relationship with klezmer and the blues, his work for the stage, and his place in the American soundscape. Plus hear great versions of Gershwin’s enduring tunes in jazz, country, the blues and more.


Growth Management Law Change
Relieving the burden on small local planning committees, this task is focused on creation and adoption of regional data and policy. Each town then ties the regional data and policy to its local comprehensive land use plan.
- Creation of shared elements in regional transportation, housing, water, energy, capital investment planning, healthy communities, and air quality plans tied to local comprehensive land use
- Participate in Growth Management Law rule-making to allow adoption of regional plans by reference in local Comprehensive Plans
- Alignment of federal planning and investment resources that mirror the local and regional strategies for achieving sustainable communities
- Regional and community initiatives that reflect common direction based on a common vision
Progress to Date
On-line mapping access for all Washington County towns to:
- Help Washington County Plan its Future
- Public Parcel Viewer
- Planners Maps
- Comprehensive Plan Status
- On-line GIS Mapping Tools - Instruction Guides
- Model Ordinances
In addition, using the data, analysis and policies from the GROWashington-Aroostook regional planning initative, Washington County municipalties can download and customize templates on Regional Coordination and Regional Policies to their specific circumstances here:
Revisions to the Criteria Rule (Chapter 208) that is used to review local Comprehensive Plans under Maine's Growth Management Act (30-A MRSA, Chapter 187) were adopted on August 6, 2011. Testimony from several regional councils including Judy East of WCCOG sought to allow adoption of regional data sets and policies. Judy East's comments specifically noted the allowance in "Section 2, part 5 (Topic Area Components) for regional data and regional planning elements to replace Topic Area Components. This will significantly reduce the burden of re-creating or repeating the creation of this material in local town Comprehensive Plans. The new definition for an “Adopted Region Plan” will both recognize their creation and encourage municipal participation in drafting them".


Industry leading fit, finish, strength and rigidity, the GX VICE Holster is the first holster of its kind to hit the competition shooting market. Have you ever had a firearm fall out of your holster walking around or bending over at the range? Ever have a firearm fall out of your holster at a match, leading to a Range Officer needing to clear the range to clear the firearm? Or worse yet, a match disqualification? Have you ever had to hold back on your stage walk-throughs because you feel your gun bouncing in your holster? Are you a Range Officer at your local club that shoots with the squad you are running, having to run shooters with your gun holstered?
If you answered yes to any of the above questions (and I know most of you did to at least one) the GX VICE Holster is what you are looking for!
Incorporating a Patent Pending clamp-lock retention mechanism, the GX Vice Holster provides a secure firearm retention system that does not increase the draw height required to clear the holster as is a problem with thumb-break type holsters. With a simple flip of the clamp-lock lever, the firearm goes from securely retained in the holster to a retention-free smooth draw. When the clamp-lock lever is flipped to its locked position, the holster body securely clamps to the trigger guard on the firearm. When the clamp-lock lever is flipped to its open position, the lever itself is secured with a strong neodymium magnet to the lower retention adjustment screw to ensure the clamp-lock lever will remain securely out of your way.
No reasonably expected amount of force will dislodge the firearm from the holster while locked. The user can deliberately but forcefully remove the firearm from the holster in the locked position without inflicting damage to the firearm. The level of retention you can expect in the locked position will securely hold the firearm in the holster with a fully loaded magazine in the unloaded firearm, holstered firearm turned upside-down and shaken vigorously. This has been tested with a 47-ounce CZ Shadow 2 with a fully loaded 17-round magazine with absolutely no movement. Flip the clamp-lock lever to the open position, zero retention.
The GX VICE Holster is NOT LEGAL FOR IDPA COMPETITION…BUT WE HAVE YOU COVERED! Check out the GX Legacy Holsters for premium IDPA legal holster options!
The GX VICE Holsters incorporate all of the features and construction details as the GX Legacy Holsters, including double layer construction (minimum holster thickness of 0.173” and maximum thickness of 0.186” depending on material color used), all stainless steel/cadmium plated steel/aluminum hardware, and superior fit and finish with no sharp edges. Universal mounting platform is compatible with Blade Tech/Comp Tac, Safariland, Double Alpha, and G-Code RTI hole patterns. Shielded/counter-bored belt attachment mounting hardware prevents damage to your firearm while drawing and re-holstering.
All GX holster mounting heights and speed cuts are both USPSA and IDPA legal. Choose your exterior material color/texture, interior material color and anodized aluminum accent washer color to match any theme you are going for. The GX VICE Holster is legal for USPSA Production, Single Stack, Limited and Carry Optics divisions, as well as 3-Gun. The GX VICE Holster is NOT LEGAL FOR IDPA COMPETITION due to the distance from the face of the holster body that the retention hardware protrudes as well as the tool-less nature of the retention adjustment. For IDPA competition, please see the GX Legacy Holsters!


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Have you ever wondered why some people seem to be able to eat whatever they want without gaining weight, while others struggle to keep off the pounds, no matter how hard they try?
The answer lies in metabolism – the complex biochemical process that converts food into energy and affects weight loss and gain.
Understanding metabolism is an essential component of achieving your weight loss, muscle gain, or overall health goals.
In this article, we’ll explore the following:
- The science behind metabolism,
- How it works
- What you can do to boost metabolism
- What is Metabolism
- What Does Your Metabolism Do?
- What Is Basal Metabolic Rate (BMR)
- How Metabolism Works
- 1. Catabolism
- 2. Anabolism
- 3. Metabolic Pathways
- 4. Enzymes
- 5. Hormones
- Metabolism Calculator
- Fast Metabolism vs Slow Metabolism
- Basal Metabolic Rate (BMR):
- Caloric Intake
- Weight Loss
- Muscle Mass
- Genetics and Age
- Lifestyle Factors
- Signs of a Slow Metabolism
- Things That Affect Body Metabolism
- 1. Body size and composition
- 2. Gender
- 3. Age
- 4. Genetic
- 5. Body temperature
- 6. Caffeine Intake or Stimulants
- 7. Hormones
- 8. Pregnancy
- 9. Thermic Effect of Food (TEF)
- 10. Physical Activities and sports
- How to Improve Your Metabolism
- 1. Get Sufficient Sleep
- 2. Do High-intensity interval training (HIIT)
- 3. Do Strength Training
- 4. Stay Active Throughout the Day
- 5. Eat Protein In Every Meal
- 6. Drink Plenty of Water
- 7. Manage Stress Levels
- 7. Use Smaller Plates
- Metabolism booster supplements?
- Best Foods to Boost Your Metabolism
- Best Supplements To Increase Metabolism
What is Metabolism
The body’s metabolism is a chemical process that occurs in the cells of the body to convert the food and drink you consume into energy. During this complex process, calories in food and beverages are combined with oxygen to release the energy, which your body needs to function.
A faster metabolism means your body burns more calories, even at rest. So, it’s no surprise that a sluggish metabolism can make it harder for you to lose weight.
Thousands of metabolic reactions happened at the same time. All of them were controlled by the body to keep our cells healthy and working.
Your metabolism plays a crucial role in weight loss because it determines how many calories your body burns at rest. This is known as your basal metabolic rate (BMR).
What Does Your Metabolism Do?
Your metabolism never stops, even when you are at rest. It constantly provides energy for basic body functions, such as:
- Digesting food.
- Circulating blood.
- Repairing and renewing cells.
- Controlling body temperature.
- Triggering muscle contraction.
- Eliminating waste through urine.
- Maintaining brain and nerve functions.
A faster metabolism means a higher BMR, which means your body burns more calories even when you’re not active.
What Is Basal Metabolic Rate (BMR)
BMR (Basal Metabolic Rate) is the amount of energy (measured in calories) that the body needs to perform vital functions while at rest.
These functions include breathing, blood circulation, cell production, and other processes necessary to keep us alive.
The body burns calories even when at rest in order to carry out these essential functions. It is influenced by various factors, such as age, gender, body composition, genetics, and hormones.
For most people, the normal daily activity requirement is about 70% of total energy (calories) each day. Physical activity accounts for nearly 20% of expenditure, while digestion accounts for about 10%.
Your BMR can help you determine how many calories you need to consume each day to maintain your weight, lose weight, or gain weight.
Know Your BMR: Try Our FREE BMR Calculator
How Metabolism Works
The body’s metabolism works through two processes, namely catabolism, and anabolism, which take place simultaneously. The following is the explanation:
The process of catabolism breaks down food molecules into smaller molecular compounds, which releases energy from them.
- Carbohydrate catabolism: Complex carbohydrates are broken down into glucose through digestion, and glucose is further metabolized to produce energy.
- Lipid catabolism: Fats are broken down into fatty acids and glycerol, which can be used as an energy source.
- Protein catabolism: Proteins are broken down into amino acids, which can be used for energy or to build new proteins.
Anabolism does the opposite. This process involves the synthesis of larger molecules from smaller ones, requiring energy. Examples include:
- Carbohydrate anabolism: Glucose molecules are combined to form glycogen, which is stored in the liver and muscles for future energy needs.
- Lipid anabolism: Fatty acids and glycerol are combined to form triglycerides, which are stored in adipose tissue as a long-term energy reserve.
- Protein anabolism: Amino acids are assembled to form new proteins that are essential for cell growth, repair, and various physiological functions.
3. Metabolic Pathways
These are interconnected sequences of chemical reactions that occur within specific organelles or regions of cells. Some important metabolic pathways include:
- Glycolysis: The breakdown of glucose to produce energy in the form of ATP.
- Krebs cycle (Citric Acid Cycle): This cycle occurs in the mitochondria and generates ATP by oxidizing acetyl-CoA, derived from various fuel sources.
- Electron transport chain: It is the final step in cellular respiration, where electrons from NADH and FADH2 are passed along a series of protein complexes to generate ATP.
- Gluconeogenesis: The synthesis of glucose from non-carbohydrate sources like amino acids and glycerol when glucose is scarce.
These are biological catalysts that facilitate metabolic reactions by lowering the activation energy required for a reaction to occur.
Enzymes play a critical role in accelerating metabolic processes without requiring a significant amount of energy.
A number of hormones control metabolism by changing the activity of enzymes and the rate at which they work.
- Insulin: Regulates carbohydrate and lipid metabolism, promoting glucose uptake and storage of excess nutrients.
- Glucagon: Stimulates the breakdown of glycogen to release glucose and promotes gluconeogenesis.
- Thyroid hormones: Thyroxine (T4) and triiodothyronine (T3) regulate metabolic rate, affecting the overall speed of metabolism.
A metabolism calculator is a tool that estimates your Basal Metabolic Rate (BMR), which is the number of calories your body needs to maintain basic functions at rest.
BMR represents the energy expenditure required to support vital bodily functions such as breathing, circulation, and organ function.
Try our free metabolism calculator to determine your calories’ requirement for weight management.
Fast Metabolism vs Slow Metabolism
Basal Metabolic Rate (BMR):
- People with a fast metabolism tend to have a higher BMR, which means they burn more calories at rest.
- A slower metabolism results in a lower BMR, which results in fewer calories burned at rest.
- People with a fast metabolism can consume more calories without gaining weight because their bodies efficiently burn through the energy.
- A slow metabolism can make you more likely to gain weight, as your body stores extra calories as fat instead of burning them quickly.
- Fast Metabolism helps people lose weight easily, because their bodies naturally burn calories at a higher rate.
- People with a slower metabolic rate may experience difficulty in losing weight, as their bodies require fewer calories to perform essential functions.
- Higher muscle mass tends to have a faster metabolism, since muscle tissue requires more energy to maintain.
- Lower muscle mass can lead to a slower metabolism because they have less metabolically active tissue.
Genetics and Age
- Some individuals may have genetically inherited a faster metabolism, allowing them to naturally burn calories more efficiently.
- Genetics can also play a role in a slower metabolism. Additionally, as people age, their metabolism tends to naturally slow down.
- Regular physical activity, especially strength training, can help you build lean muscle mass.
- A sedentary lifestyle and lack of exercise can lead to a slower metabolism.
Want to take your gains to the next level? Discover your daily calorie needs with our free TDEE calculator
Signs of a Slow Metabolism
If you have a slow metabolism, you may find it difficult to lose weight, even if you’re eating a healthy diet and exercising regularly. Some signs of a slow metabolism include:
- Feeling tired and sluggish
- Difficulty losing weight
- Feeling cold all the time
- Low-energy levels
- Dry skin
- Hair loss
- Irregular menstrual periods (in women)
If you’re experiencing these symptoms, it’s important to speak with your doctor to rule out any underlying medical conditions that could be affecting your metabolism.
Things That Affect Body Metabolism
The metabolic rate or how many calories your body burned to produce energy generally varies from person to person.
There are the following factors that influence metabolism and weight loss.
1. Body size and composition
People having bigger and more muscular bodies are able to burn more energy, even when resting. This is because muscle tissue is more active in the metabolic process than fat tissue.
Male bodies usually burn more energy than women. This is because men often have more muscle tissue and less body fat when compared to women.
As we get older, the amount of muscle tends to decrease, and the number of fat increases. This can slow down the metabolic process or burning calories to produce energy.
Genetic or hereditary factors can affect the growth and size of muscle tissue. This will later be able to influence the burning of energy or metabolism of one’s body.
5. Body temperature
Metabolism will naturally increase when body temperature decreases (hypothermia) or when the body is cold. It aims to increase body temperature to return to normal so that the body’s organs can function properly.
6. Caffeine Intake or Stimulants
Metabolism can be increased if you consume drinks that contain stimulants such as caffeine. This substance is naturally found in coffee and tea.
In addition, the body’s metabolism can also be increased when taking drugs that have stimulants.
The hormone that functions to regulate the body’s metabolism is the thyroid hormone. Therefore, disruption of the production or action of thyroid hormone can increase or decrease the body’s metabolism.
Metabolism in a pregnant woman’s body will increase to support the process of growth and development of fetal organs and tissues. The metabolic process will usually begin to increase when the pregnancy reaches the age of 15 weeks until entering the third trimester.
9. Thermic Effect of Food (TEF)
The process of digesting, absorbing, spreading, and storing food nutrients also needs calories as fuel. The body uses about 10 percent of calories for this food processing.
Different macronutrients have varying effects on TEF, with protein having the highest thermic effect, followed by carbohydrates and fats.
10. Physical Activities and sports
In addition to sports, simple activities such as playing with pets, walking to the stalls, routine walking in the afternoon can also burn calories, of course, in different amounts.
Exercise increases energy expenditure, both during the activity and afterward, as your body repairs and rebuilds tissues.
How to Improve Your Metabolism
Having a high metabolic rate does make the body be able to burn more calories and reduce fat. A high metabolic rate also makes you feel better because the body gets enough energy supply to carry out its various functions.
Here are some ways to increase the body’s metabolism for the diet which have been proven by the nutrition experts through various studies.
1. Get Sufficient Sleep
The study has shown that sleep loss can disrupt the regulation of energy balance and contribute to weight gain and obesity.
When you don’t get enough sleep, your body produces more ghrelin, a hormone that triggers hunger and cravings for sugary and high-calorie foods.
Additionally, lack of sleep can also lead to fatigue, which can make it harder to stick to an exercise routine.
2. Do High-intensity interval training (HIIT)
HIIT, is a form of interval training, a cardiovascular workout involves alternating between short, intense bursts of exercise and brief recovery periods.
HIIT workouts provide improved athletic capacity and condition, as well as improved glucose metabolism.
3. Do Strength Training
Strength training usually involves lifting weights or doing exercises that challenge your muscles and take a lot of effort.
These intense workouts demand more energy and can increase your metabolic rate both during the workout and afterward as your body recovers.
Working out muscles not only helps you lose weight, but it also keeps your muscles strong and healthy.
4. Stay Active Throughout the Day
Look for opportunities to increase your daily activity level. Take regular breaks from sitting and incorporate more movement into your day.
This can include walking or biking instead of driving, taking the stairs instead of the elevator, or simply adding short walks after meals.
5. Eat Protein In Every Meal
Eating more protein is one of the most effective ways to aid fat loss and muscle building.
Protein is a nutrient that helps to keep you full and satisfied for longer periods of time, which can help to reduce overall calorie intake.
Protein is a type of food that burns more calories in the digestive process than carbohydrates and fats.
6. Drink Plenty of Water
Drinking water can increase your metabolism. Especially if the water is cold because the body needs more calories to raise the temperature of the water when it enters the body.
In addition, drinking water before meals will make you full faster, making it easier to control portions of food.
If you get bored with its tasteless taste, you can try drinking tea, for example, oolong tea and green tea.
7. Manage Stress Levels
Chronic stress can contribute to hormonal imbalances, including an increase in cortisol, which can negatively impact metabolism and weight management.
Stress can influence appetite and food intake. Some individuals may experience increased cravings for high-calorie, sugary, and fatty foods during stressful periods.
Incorporate stress-reducing activities into your routine, such as meditation, deep breathing exercises, or engaging in hobbies that bring you joy.
7. Use Smaller Plates
Using smaller plates can be an effective way to control portion sizes and aid weight loss.
When you use larger plates, it’s easy to serve and eat more food, leading to consuming more calories than necessary.
By using smaller plates, you can help to reduce your portion sizes, which can help to reduce overall calorie intake.
Metabolism booster supplements?
Here are some popular metabolism booster supplements based on studies and experience.
- Green tea extract
- Guarana extract
- Raspberry ketones
- Garcinia cambogia
- Bitter orange extract
Best Foods to Boost Your Metabolism
Here are some foods that may help your metabolism.
- Green tea
- Spicy peppers (e.g., chili peppers, cayenne pepper)
- Whole grains (e.g., oats, brown rice, quinoa)
- Lean proteins (e.g., chicken breast, turkey, fish, tofu)
- Legumes (e.g., lentils, chickpeas, black beans)
- Leafy green vegetables (e.g., spinach, kale, broccoli)
- Berries (e.g., blueberries, strawberries, raspberries)
- Citrus fruits (e.g., oranges, lemons, grapefruits)
- Nuts and seeds (e.g., almonds, walnuts, chia seeds)
- Greek yogurt
- Water (staying hydrated can support metabolic function)
Best Supplements To Increase Metabolism
1. Vitamin B-Complex
Includes B vitamins such as B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin).
They are involved in energy production and metabolism of carbohydrates, proteins, and fats.
2. Vitamin D
It supports metabolism by enhancing calcium absorption and promoting bone health.
Research shows that vitamin D may help people with diabetes control their blood sugar and improve their insulin resistance.
3. Vitamin C
It acts as an antioxidant and supports the production of carnitine, which is a compound involved in fat metabolism.
It also assists in the absorption of iron, which is essential for energy production.
4. Vitamin E
Another antioxidant that helps protect cells from damage. It may also support energy production and metabolism.
While not a vitamin, magnesium is an essential mineral that contributes to hundreds of enzymatic reactions in the body, including those involved in energy production and metabolism.
Metabolism is a complex process that plays a critical role in weight loss, weight management, and overall health and wellbeing.
By making small changes to your lifestyle, you can boost your metabolism and become a healthier, happier you.
Remember that weight loss is a process that takes time, effort, and consistency to see results.
Manish brings over 10 years of hands-on experience in weight lifting and fat loss to fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.