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Flashcards in Final Deck (148):
What is the definition of fluid?
- Molecules are far enough apart that they can slide past each other
- Conforms to shape of container
- Retains a nearly constant volume independent of pressure
How much fluid is in the human body?
- 60% fluid (decreases as we age) with electrolytes
- In blood (90% water), muscle (75%), bone (25%), fat (10%)
What are intra and extracellular fluids?
- Intracellular fluids: fluid within cells (eg. inside RBC, mucous membrane)
- Extracellular/interstitial/tissue fluid: fluid located outside of cells (eg. blood)
What are the functions of fluids?
1. Dissolve and transport substances
- Carbohydrates, amino acids, water-soluble vitamins, minerals, medications
- Fat-soluble substances are transported with transport proteins (chylomicrons, lipoproteins, albumin)
2. Protect us
- Cerebrospinal fluid cushions brain from damage
- Amniotic fluid protects the developing fetus
- Saliva, tears, and mucus moistens us
- Synovial fluid in joints protect joints from going bone on bone
4. Maintain body temperature at 37 C
- Water keeps us from overheating and dying
- If hot, blood vessels bring up more blood (vasodilation) which evaporates as sweat
5. Involved in chemical reactions
- Hydrolysis: water breaks 2 molecules apart
- Condensation: water is released when 2 molecules are joined
What is water balance?
- State of equillibrium in which fluid intake from water/foods = fluid losses from GI tract, urine, sweat, and other secretions
Where does water intake and loss come from?
- Mainly beverages, 1/4 from foods
- Some released during making triglycerides/peptide bonds + metabolism
Urine, feces, evaporation, sweat, breath, insensible losses (unaware)
How is water intake/loss regulated?
- Hypothalamus receives signals to drink
- High solute concentrations in blood, low blood volume/pressure, dryness in mouth
- Low blood volume/increased solute = thirst centre in brain + saliva secretion is reduced = thirst = blood volume increases when drink
- May get confused with hunger message
- Blood becomes concentrated
- Antidiuretic hormone (ADH) is released
- Tells kidneys to retain water = no urination
What are the fluid recommendations?
AI (no RDA): women need 2.7 L, men 3.7 L
What is dehydration? How is it measured and who is susceptible?
- Excrete more water than take in
- Measured using change in body weight
- Susceptible: infants and children (increased body surface area and metabolic rate), older adults (decreased sensitivity for thirst), athletes (sweat losses)
What is mild, moderate and severe dehydration?
1. 1-2% decrease in body weight
- Loss of appetite, crankiness, headaches, faintness, tiredness, dry eyes and mouth, dark urine
2. Moderate dehydration is loss of 3-5% of body weight
- Sleepiness, nausea, headache, decreased concentration, decreased cognitive functions
3. Severe dehydration is greater than 7%
- 10-20% loss of body weight can cause death
What is overhydration?
- Caused by too much fluid without enough sodium in diet
- Hyponatremia: low sodium per volume
- Swelling of tissues occurs (water moves out of blood vessels into interstitial spaces)
- Can lead to brain swelling, seizures, coma, death
- Rare, usually has kidney disfunction
What are electrolytes? Where are they found?
- Dissolved mineral ions with + or - charge
- Allows water to be drawn in (Na+) or out (K+) of cell/blood vessels
- Found in all foods (potassium, sodium, calcium)
What do electrolytes do? What are symptoms of not enough and how is it caused?
- Regulate fluid balance through osmosis
- Allows nerves to work
- Allows muscles to contract
- Imbalance = poor appetite, muscle cramps, confusion, irregular heartbeat
- Can occur due to kidney disease, vomiting, diarrhea, sweating, IV fed hospital patients
How are electrolyte levels in blood regulated?
- Controlled by kidneys
- Decrease in blood pressure due to low electrolytes = kidneys release enzyme renin = converts angiotensin I to II = secretion of aldosterone, increasing sodium retention + constriction of blood vessels = pull in water = reestablish blood pressure
What is sodium for? What are high sodium foods?
- Required for nerve signals, fluid balance, blood pressure (increase), nutrient transport
- High sodium foods: dill pickle, cured ham, tomato juice, canned cream-style corn, canned tomato soup, salted potato chips and saltine crackers
What are the recommendations for sodium? What are the risks and the process for this risk?
- Most Canadians consume more sodium (2400 mg/day) than UL (2300 mg/day)
- Increases risk of hypertension
- High sodium intake = increases blood sodium levels = fluid retention = increase in blood volume and pressure
Most individuals: kidneys excrete sodium, water follows = normal pressure
Salt-sensitive individuals: slow sodium excretion OR sodium prevents dilation of blood vessels = high blood pressure persists
What is hypertension? What are the process?
- 20% of Canadians have hypertension
- 70% of those over 80 (elasticity decreases with age)
- 20% of people with hypertension do not know
- Higher risk for heart attacks, stroke and kidney disease
- Causes include genetics, age, family history, lifestyle factors
What are vitamins and minerals?
- Vitamins: organic molecules (C) our body needs to function
- Minerals: inorganic molecules (metals) our body needs to function
- Do not provide us with energy, but necessary
What are water soluble vitamins? How are they absorbed and transported?
- B vitamins or vitamin C
- Some absorption in stomach
- Transported into intestinal cells using facilitated diffusion or active transport
- Transported in body bound to blood proteins
- If too much, excreted in urine
- In natural form, do not build up
What are fat soluble vitamins? How are they absorbed and transported?
- Vitamins A, D, E, and K
- Require dietary fat for absorption
- In stomach, digestion occurs and some niacin is absorbed
- Gallbladder releases bile to emulsify fat
- Absorbed into intestinal cells in small-intestine through simple diffusion (micelles) and packaged into active chylomicrons which enter lymph before passing through blood to liver
- Transported in body as lipoproteins or bound to transport proteins
- Stored in fat in body, accumulation can be dangerous
What is fortification and enrichment?
1. Fortification: process of adding nutrients to food
- Examples: table salt with iodine (thyroid), milk with vitamin D (rickets), grains with thiamin, riboflavin, niacin, iron, and folic acid
2. Enrichment: adding nutrients back to foods that were lost in processing
- Flour, “white flour”, “enriched flour”, or “enriched white flour” is enriched (mandatory) with thiamin (B1), niacin (B3), folic acid (B9), and iron
What are the B vitamins? What do they do?
- B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (panththenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate or folic acid), B12 (cobalamin)
- Conenzyme vitamins that help enzymes function
- Involved in energy production (burning carbohydrates, fat protein)
- Involved in energy metabolism
- Vitamin combines with chemical group to form functional coenzyme
- Functional coenzyme combines with incomplete enzyme to form active enzyme
What is B1? What are its functions, sources and RDA?
- Needed to burn glucose for energy
- Needed for carbohydrate and protein metabolism (converts amino acid or glucose to acetyl CoA)
- Found in whole grains, pork, yeast extract, nuts, legumes, flaxseeds
- RDA: 1.1 mg/day for women and 1.2 mg/day for men
What is Beriberi? Why does it occur, what are the consequences?
- Profound weakness
- Lack of thiamin
- Most commonly occurs due to alcoholism (damages GI cells, decrease absorption)
- Causes lethargy, fatigue, depression, cardiovascular problems
- Nerve damage: dementia, confusion, memory loss
- Became common in Asia when white rice was introduced
What is B9? Where is it found and RDA?
- Found in lentils, asparagus, spaghetti, liver, spinach, brussel sprouts, romaine lettuce, avocado
- RDA: 400 mcg/day
- DFE: dietary folate equivalents
- 1 mm of folate from food = ½ mm of folate from vitamin/fortified foods
What is folic acid? What are the consequences and where is it found?
- Synthetic form used to fortify foods in Canada
- White flour, corn meal, pasta, infant formula, cereals, instant breakfasts, meal replacements, supplements
- 2 x DFE
- Less handled in the body and not as water-soluble
- Neural tube defects decreased since food fortification of folate, however increase in colon cancer
What is the function of B9? What are the consequences of not enough?
- DNA synthesis (with B12) and metabolism of some amino acids
- Neural tube defects in pregnancy or anemia (RBC is affected)
- Defects in brain are fatal, those of spinal cord result in paralysis
- Low folate intake is associated with increase risk of heart disease
What is B12? Where is it found, how is it absorbed and what does it do?
- Found almost exclusively in animals (yeast)
- Absorbed in small intestine bound to intrinsic factor (helper chemical produced by parietal cells)
- Required for myelin sheath, DNA, red cell production (hemoglobin)
- Deficiency can cause low red cells, white cells or platelets, neurological and psychiatric symptoms, anemia
Absorption affected by genetics (transport proteins), GI health (celiac disease or IBD is at high risk), alcohol, or medications:
- Metformin (for diabetics)
- Proton pump inhibitors (to lower stomach acid)
- Oral contraceptives
- Cholesterol medications
What is vitamin C? Where is it found? How is it destroyed?
- Major water soluble antioxidant
- Donates electrons to free radicals
- Helps to protect DNA, lipids, cells and tissues from damage
- Found in oranges, kiwis, strawberries, cantaloupe, broccoli, tomato
- Supports the immune system
- Coenzyme required to make collagen (connective tissue), bile acids, neurotransmitters, thyroid and steroid hormones
- Destroyed at high temperatures (>190 C)
- Boiling, steaming, roasting or stir-frying is OK, but baking may
What is scurvy?
- Occur after 3 months with little or no vitamin C
- Bleeding gums, loose teeth, easy bleeding, impaired wound healing, swelling, bone pain, diarrhea
What is oxidation?
- We need oxygen to burn energy
- During energy metabolism, this oxygen sometimes forms free radicals (reactive oxygen molecules) which is unstable
- Phospholipids (cell membrane), LDL and proteins can be oxidized
- More oxidation over long-term increases risk for progression or degenerative diseases such as heart disease, cancer, diabetes, arthritis, cataracts, kidney disease, Alzheimer’s and Parkinson’s disease
What are the recommendations for vitamin C?
- Infants (0-6 months): 40 mg/day for males (AI) and 40 mg/day for females (AI)
- Children (4-8 years): 25 and 25
- Adolescents (14-18): 75 and 65
- Adults (19+): 90 and 75
- Smokers (19+): 90 and 75
- Some people may need more than RDAs
- You can get increase in kidney stone risk or diarrhea if too much
Where is vitamin A found? What are the forms?
- Found preformed in animal products (milk, eggs, meat, cheese, butter, LIVER) or supplements or in precursor form from plant foods
- Preformed = retinoids (retinol, retinal, retinoic acid)
- Precursors = carotenoids (eg. beta-carotene)
- Strongly colored red-orange pigment
- Found in mango, papaya, sweet potato, pumpkins
- Our body converts to retinoid
- Too much may increase risk of certain cancers
What are the functions of vitamin A?
- Conversion required with vitamin A as cofactor
- If not, cannot go forwards in cycle of eyesight and block recycling of rhodopsin and alteration in vision function
2. Cell differentiation
- Vitamin A ensures young stem cells turn into the right cell
3. Maintenance of epithelial tissue (skin, lining of eyes, digestive tract, lungs)
- Ensures that epithelial cells differentiate properly
- Signs of deficiency include bumps on back of arms or changes in skin in eye
- Vitamin A in vulnerable populations can reduce morality and blindness
- Regulates cell differentiation for development of embryo and growth of child
- Excess can be toxic to fetus and cause miscarriages or malformations
5. Protect against free radicals
- Beta-carotene is antioxidant
- May prevent cancer, heart disease, macular dengeration, cataracts and others
What are the recommendations of vitamin A?
- RAE: retinol activity equivalent
- How much retinol would precursor be equal to if 100% converted
- RDA: 900 RAE or ug/day for men and 700 RAE for women
- UL of preformed vitamin A is 3000 ug/day (RAE = 10000 IU)
- Builds up in the body
- Preformed vitamin A can be toxic if too much
- Vitamin A medications (eg. retin A, accutane) can cause serious side effects
How does vitamin A deficiency come about and what does it result in? Discuss zinc.
- Can be caused by insufficient intake of vitamin A, fat (fat-soluble vitamin), protein (transport) or zinc
- Results in night blindness, poor growth, or xerophthalmia (dry eyes)
- Zinc: necessary for transporting vitamin A in blood, required for retinol to be converted to retinal (rhodopsin; eye protein that abosbrs light)
- Deficiency is associated with decreased release of vitamin A from liver
What occurs if you have too much vitamin A?
- Loss of appetite
- Blurred vision
- Pain, nausea
- Liver and other organ damage
- Birth defects in the babies of pregnant women
- Cleft lips, eye defects, cleft palates, etc.
What are the forms of vitamin E, where is it found and what is the RDA?
- Tocopherol and tocotrienol forms
- Alpha-tocopherol: form absorbed by human body (active form)
- Powerful antioxidant properties
- Found in plant oils, nuts, seeds, leafy green vegetables
- RDA is 15 mg/day
What is the function of vitamin E?
- Vitamin C donates electrons back to vitamin E to recycle it so it can be used to repair another lipid environment
What are tips for utilizing vitamin E to the max?
- Vitamin E can be destroyed by oxygen, light, heat (don't fry oils) = more potential for free radical formation
- Keep oils in dark, cool place
- Vulnerable PUFAs in coloured bottles
- The more unsaturated fatty acids (PUFA), the easier oxidized
- This is why saturated fat/trans fat have longer shelf life, old fish smells rancid, frying in oil with high heat can smell bad
- Need antioxidants like vitamin E to protect those fats
Discuss vitamin E toxicity.
- Occurs with synthetic forms of vitamin E, not food
- Doses would have to be huge
- UL: 1000 mg/day
- 1 mg = 1.1 IU
- Causes nausea, upset stomach
Discuss vitamin E deficiency.
- Due to low intake or fat malabsorption or low fat intake
- Nerve damage: impaired vision, speech, movement, leg cramp (myelin sheath needs fat)
- Hemolytic anemia: breaking blood cells (membranes made of lipids)
Discuss low intake of vitamin E (how it comes about, consequences).
- Majority of North Americans have low vitamin E levels
- Consequences: greater risk of heart disease (oxidized LDL = plaque)
- Eating lower quality fat
- Low fat diet
- Cooking methods of frying in oil
What is the link between cardiovascular disease and vitamin E?
Vitamin E reduces:
- Inflammation of blood vessels, lead to plaque flaking off
- Stickiness or clumping of platelets within blood vessels
- Oxidation of LDL cholesterol
However, no evidence to suggest would help us even though deficient
What is vitamin D, the forms and sources?
- “Sunshine vitamin”
- Conditionally essential: we can make it ourselves
- Produced in skin by exposure to UV light
- Occurs as cholecalciferol-vitamin D3 or calcitrol (active form, 1,25-dihydroxyl vitamin D3)
- Food sources include fatty fish, liver, egg yolks (contain cholecalciferol)
- Farmed salmon has less vitamin D than wild
- Most come from fortified beverages (milk, soy/almond milk, orange juice)
How is vitamin D synthesized?
1. Vitamin D from diet and from synthesis in skin is inactive until chemically altered in liver and then in kidney
- Type of cholesterol involved in creating vitamin D is 7-dehydrocholesterol
- 7-dehydrocholesterol in skin with sun = cholecalciferol (vitamin D3)
2. Liver: hydroxy group (OH) added to form 25-hydroxy vitamin D3 (calcidiol) which circulates in blood
3. Kidney: another OH added to form active 1,25-dihydroxy vitamin D3 (calcitrol)
4. Low levels of active vitamin D stimulate calcium absorption from the intestine
- Higher levels act with parathyroid hormone (PTH) at bone to increase bone breakdown and at kidney to increase calcium retention
- Blood calcium and phosphorus are maintained at levels that support bone mineralization
What are the benefits of vitamin D?
1. Bone health
- Maintain good levels of calcium and phosphorus in blood by PTH
- Helps absorb, retain and regulate levels of calcium
2. Mental health
- Vitamin D is associated with pathology of cognition and mental illness
- Associated with therapeutic effect for autoimmune diseases
4. Role in cancer prevention
- Prevent cell mutation and inhibit cancerous cell proliferation
- Increase cystatin D, which possesses antitumor and antimetastatic properties
5. Immune system
- Help body fight viruses/infections
How gets less vitamin D absorption?
- People with darker skin
- People who live far from equator (North)
- Elderly (fewer vitamin D making compounds in skin)
- People who wear sunscreen or cover all skin
- People who work inside from 10am to 3pm
What are vitamin D recommendations?
- RDA for men and women up to 70 years of age is 600 IU/day or 15 ug/day
- RDA for 70+: 800 IU/day or 20 ug/day
- UL for those over 9 years: 4000 IU/day or 100 ug/day
- Studies haven’t been able to show vitamin D to help, so RDAs are moderate
What is vitamin D toxicity? Mention hypercalcemia.
- Not possible from sun exposure
- Rarely from supplements
- Vitamin D alters % of calcium absorbed from gut
- Hypercalcemia: high blood calcium levels
- Calcium is deposited in organs or excreted through kidneys (stones)
- Excess is stored in fat deposits and liver
What is vitamin D deficiency?
Vitamin D affects calcium levels
1. Rickets (wrickken)
- Common in children in cities in which pollution blocked sun
2. Osteomalacia: in adults, soft bones
- Unchanged total bone mass (altered ratio)
- Symptoms include poor mineralization, bowed legs, bone pain, muscle aches and weakness
- Most common in older adults
- Low calcium, vitamin D, phosphorus, and magnesium and low levels of exercise over time
- Loss of bone mass, become more porous
- Deterioration of bone tissue, increase in bone fragility
- Decreased mineral content does not necessarily change integrity of bone matrix (strength)
- May cause pain, disfigurement, low self-esteem, fear of falling, and loss of mobility (skeletal structure is altered)
- Altered ratio between matrix and mineral
- AND less matrix and mineral
What is the function of bones and the nutrients that play a role in bone health?
1. Structure and support for organs, and body segments
- Protection of brain and internal organs
- Muscle support for movement
2. Metabolic processes
- Mineral storage
- Production of blood cells in bone marrow
- Major roles: vitamin D, calcium, phosphorus
- Minor roles: magnesium, vitamin K/A, protein, fluoride, zinc
Discuss changes in bone over time and the factors.
1. Childhood and adolescence: bones grow in size
2. 20-30 years old: peak bone mass
- Having high peak bone mass may protect against osteoporosis
3. Adulthood: bone mass levels out
- Stays stable with exercise
- May lose bone slowly after 35
4. 50+: bone mass declines significantly
Factors: medications, diet, exercise
- Women have accelerated bone loss after menopause because estrogen is involved in maintaining bone mass
- Zinc supplementation can reverse bone loss
- High calcium foods can block zinc absorption
What is bone remodelling?
- Body constantly breaks down and builds up bones to keep them strong
- Bone resorption: breakdown of bone by osteoclasts (bone cells)
- Bone formation: formation of bone by osteoblasts (Bone cells)
- As you grow when younger, osteoblasts work faster; you gain bone
- As you age, osteoclasts work faster; you lose bone
How is bone health measured?
- Done with dual energy x-ray absorptiometry (DEXA)
- Measures bone mineral density (BMD)
- Bone mineral content (g)/bone area (cm2)
- Monitors changes over time
- Used to diagnose osteoporosis
Discuss gender and bones.
Women have higher risk of osteoporosis than men:
- Lower peak bone mass
- Longer life expectancy
- Post-menopausal bone loss due to low estrogen levels
What is vitamin K, its functions and recommendations?
- Coenzyme needed for production of blood-clotting protein prothrombin and other blood-clotting factors
- Blood-clotting factors are activated with vitamin K (formation of fibrin from fibrinogen)
- Men: 120 ug/day
- Women: 90 ug/day
What are the forms of vitamin K?
1. Phylloquinone (K1)
- Found in plants (green leafy veggies, kale, spinach, kiwi, soybean oil, olive oil)
- Primary form in diet
- Participates in blood clotting
2. Menaquinones (K2)
- Found in fish oils and meat (butter, lard, animal-based food)
- Synthesized in large intestine by bacteria or supplements
- Involved in Ca transport and can improve bone density
What are the major and trace minerals?
Major minerals: you need more than 100 mg/day
- Calcium, phosphorus, and magnesium
Trace elements: you need less than 100 mg/day
- Iron, zinc, copper, selenium, iodine
What are the functions of minerals?
1. Structural roles
- Calcium, magnesium, phosphorus, and fluoride are needed for bone structure
2. Regulatory roles
- Iodine is used to make thyroid hormones
- Iron is needed for oxygen transport in red blood cells
- Many minerals are needed as cofactors for enzymes (eg. zinc)
What is the composition of bone?
- Hydroxyapatite (calcium and phosphorus crystals) is bone mineral
35% organic substances:
- Collagen (a fibrous protein)
What is calcium, and where is it found? How much is absorbed?
- Most abundant mineral in body (1-2% of body weight)
- Found in milk, fortified foods, fish with bones, tofu, nuts and seeds, dark green veggies (kale, bok choy, chard, broccoli)
- Only 25% of calcium in foods is absorbed
- Less if you have low vitamin D (10%)
What are the functions of calcium?
1. Strong bones
- 99% of calcium stored in bones and teeth
- Critical part of hydroxyapaptite crystals
- Provide strength to bones
- 1% of calcium in blood as electrolyte
- Muscle contraction, blood clotting, nerve signal transmissions, blood pressure regulation
How is calcium regulated in the body?
Body controls blood calcium levels closely
1. High blood calcium (medication or illness) = signal to thyroid to produce calcitonin = inhibit calcium release from bone
- Too much calcium: body stops absorbing it
- Kidneys excrete in urine
- Can be deposited in soft tissue = calcification of heart, blood vessels and kidneys (more likely if supplement)
2. Low blood calcium = parathyroid glands = parathyroid hormone = stimulates calcium release from bone + calcium reabsorbed by kidney + activates vitamin D (increase calcium absorption)
- Blood level test does not reflect dietary intake
- Not enough calcium: blood calcium will be stable but bones will weaken over time
What are the recommendations for calcium? What blocks calcium?
- 13-18: 1300 mg/day for men, 1300 mg/day for women
- 19-50: 1000, 1000
- 51-70: 1000, 1200
- 70+: 1200, 1200
- Spread calcium throughout day
- Intestines can only absorb 30% worth of calcium at a time
- Oxalates (green vegetables), phylates (whole grains and legumes) and tannins (tea) decrease absorption
- Broccoli and especially spinach isn’t absorbed as well as kale, milk and yogurt
- Avoid taking zinc, iron, or magnesium supplement as calcium will block absorption of these
- Don’t take with multivitamin
- When taking a supplement, choose calcium citrate or malate
- Calcium carbonate (Tums) is cheapest
- Taken with food = increased absorption
Where is phosphorus found?
- 85% phosphorus is found in bones and teeth
- Part of hydroxyapatite crystals along with calcium
- Found in almost everything we eat
- Foods highest in phosphorus is high protein foods (milk, cheese, legumes, egg, meats)
- Added to baked goods, cheese and carbonated beverages
- About 60-70% absorbed from typical diet
What is the function of calcium?
- Cell membranes (in phospholipids)
- Energy metabolism (ATP, creatine)
- Activates enzyme in metabolic reactions
- Important for DNA and RNA
- Cell signaling (electrolyte)
- Acid-base balance (helps regulate pH within cells)
What is calcium deficiency?
- Usually not caused by low dietary intake but medical condition
- Low energy diet, low protein diet, poor absorption due to improper functioning of GI tract
Most common in:
- Premature infants
- Elderly (low stomach acid to break down nutrients)
Discuss the interaction between phosphorous and calcium.
- High phosphorus, low calcium diet can interfere with calcium absorption
- Like calcium, phosphorus intake doesn’t affect blood levels
- Tight regulation by mechanisms
Where is magnesium found?
- Found in most foods, so acute deficiencies are rare
- Best sources: whole grains, leafy green vegetables, nuts, seeds and beans
- In reality, North America has deficient soil so we are inadequate in magnesium
What are the functions of magnesium?
- 50-60% of our body’s magnesium is in the bone
- Influences hydroxyapatite formation
- Regulates the transport of calcium and potassium ions across cell membrane
2. Cofactor for over 300 enzymes
- Required for necessary chemical reactions
- Enzymes control energy production, building DNA and proteins, blood pressure and regulation (high magnesium = lower blood pressure) and muscle contractions
Discuss too much or too little magnesium.
- Too much = supplements
- Diarrhea, nausea, cramping
- Acute deficiencies are rare
- Low intakes are associated to increase risk of osteoporosis, type 2 diabetes, high blood pressure and migraines
What are the forms of iron?
- In meat, poultry, fish, and seafood
- The best absorbed form of iron
- Component of hemoglobin (4 hemes) and myoglobin (1 heme)
2. Non-heme iron
- Found in beans, lentils, grains (whole wheat, brown rice), dried fruits, vegetables (spinach and broccoli), fortified cereals
- Difficult to absorb
- Take with vitamin C and meat products to enhance absorption
- Calcium (can also inhibit heme iron), phytates (in whole grains, beans, legumes, nuts, seeds), tannins (tea) and fibre can inhibit absorption
- You can also increase iron content of your food using a cast iron pot and an iron fish.
What is hemoglobin and its functions?
- Found in red blood cells
- Transports oxygen to body cells
- Carries carbon dioxide away from cells for elimination by lungs
- 70% of body’s iron is in the form of hemoglobin
- Iron binds oxygen molecules to hemoglobin
- Hemoglobin carries iron and oxygen everywhere in the body
- Your body cannot make hemoglobin without iron
- Your body cannot transport oxygen without iron
What is myoglobin and its functions?
- Found in enzymes that are needed to metabolize energy from CHO, fat and protein (eg. cytochromes in ETC)
- Essential for energy production
- Transports oxygen within skeletal and heart muscles
- Enhances the amount of oxygen available for use in muscle contraction
What is cyanide and what does it do?
- Poison found in hydrogen cyanide gas (smoke from fire), cyanide salts in metal polishing materials, certain insecticides and seeds (eg. apples)
- Binds to iron in cytochromes and stops cells from using oxygen
- Results in death
How is iron regulated in the body?
- Controlled at intestine
- Iron enters mucosal cells of small intestine from food
1. Found in iron storage protein mucosal ferritin
- Excreted in feces when mucosal cells die
2. Picked up by iron transport protein transferrin
- Transported in blood to liver, bones and other body tissues
How is iron stored?
- Excess iron that is transported out of mucosal cells can be stored in protein ferritin (not mucosal)
- Stored in liver, spleen, and bone marrow
- Available to human at later time
- When ferritin concentrations in liver become high, some are converted to hemosiderin (iron-storage protein complex in cells) = not available
How is iron lost?
- Not readily excreted
- When RBC die, iron is removed and transported back to the bodies’ tissues
- Most loss comes from blood loss in healthy individuals
- Some iron is also lost through shedding of cells from intestine, skin and urinary tract
What are the recommendations for iron?
- Women (19-50): 18 mg/day
- Menstruation = loss of blood
- Men (over 19) and postmenopausal women: 8 mg/day
- Pregnant women: 27 mg/day
- Expansion of red blood cell mass and transfer of increasing amounts of iron to fetus and placental structures
Increase in oxygen consumption by mother and fetus
- Vegetarians and vegans: plant sources are less bioavailable
- Men and post-menopausal women: 14 mg/day
- Menstrating women: 32 mg/day
What are the components of blood?
1. Plasma - 55%
- Fluid compartment of blood
- Water with electrolytes, minerals, vitamins and other solutes
2. Red blood cells (erythrocytes) - 45%
3. White blood cells
- Part of immune system
- With platelets, makes up less than 1% of blood volume
- Blood clotting
What are the functions of blood?
- Transport oxygen and nutrients
- Removes waste products
- Blood clotting factors (platelets)
- Immune system (white blood cells)
What is healthy blood?
- Transport everything efficiently
- Unhealthy blood doesn’t transport oxygen and/or nutrients well (often due to problems with red blood cells)
What are red blood cells? Link to iron.
- Contains hemoglobin (binds oxygen and delivers to cells)
- Oxygen transport doesn’t happen if too few red blood cells (low hemoglobin) or damaged red blood cells
- Too few red blood cells = iron deficiency anemia
What is iron deficiency?
- Too little iron/hemoglobin
- Adequate: good stores, good circulation, good hemoglobin
- Stage 1: low iron stores (ferritin)
- Symptoms may appear
- Stage 2: low circulating iron (low serum iron) and low red cell indices (MCH, MCV)
- Stage 3: low hemoglobin
- Stores are depleted
- Insufficient iron to maintain total hemoglobin in sample of blood
- Iron deficiency anemia: microcytic anemia
- Tired, pale skin, low immune function, brain fog, lack of concentration, depression
What is PICA?
- Compulsion to eat nonfood items
- Strange symptom related to iron deficiency
Discuss iron worldwide.
- Most widespread nutrient deficiency
- Price and availability of food sources
- Malaria and parasites increase iron needs
- Women and children in lower resource countries are at risk
- Poor pregnancy outcome for mothers and children
- Impaired physical and cognitive development
- Poor immune function for children
Discuss iron research.
- Iron deficiency alters metabolism, neurotransmission, myelination and gene and protein profiles
- Infants with iron-deficiency anemia are at risk for poorer cognitive, motor, social-emotional and neurophysiologic development
- Improvement in serum ferritin was associated with 500-700% improvement in cognitive performance
- Improvement to hemoglobin was related to improved speed in completing cognitive tasks
- Iron deficiency decreases athletic performance and impairs immune function, and increases risk for mental illness
- Iron deficiency may protect against malaria infection and morality
Discuss excess in iron.
- Can’t be caused by foods
- Accidental overdose due to supplements common in children under 6
- Stomach pain, dizziness, confusion, rapid heart beat, organ damage
What is the most abundant intracellular trace element?
What are the functions of zinc?
1. Required for enzymes important for:
- Carbohydrate metabolism
- DNA and RNA synthesis
2. Helps regulate:
- Immune function
- Sexual maturation
- Bone development
- Cell division (tissue growth and repair)
3. Structural role in specific transcription factors
- Finger-like structures called zinc fingers allow nuclear protein receptors that bind to vitamin A, D, and hormones interact with regulatory region of gene and affects gene expression
*People with down syndrome need for zinc as produce more superoxide dismutase which needs zinc
How is zinc regulated?
Low zinc → more zinc moves from lumen into mucosal cells + from vesicles into cytosol → little metallothionein is synthesized → more zinc enters blood circulation
High zinc → less zinc moves from lumen into mucosal cells → more metalloinein is produced → binds zinc to stop more from going into blood
What are the recommendations for zinc?
- Men (19+): 11 mg (mixed) or up to 17 (vegan)
- Women (19+): 9 and up to 12
- Canadians are not meeting zinc requirements
What are the sources of zinc?
- Best sources are in animal products (red meats, organ meat, fish and seafood)
- Better absorbed than plant sources
- Calcium and phytates reduce bioavailability
- Breakfast cereals fortified with zinc are often taken with milk
What are the symptoms of zinc deficiency?
- Growth retardation
- Loss of appetite
- Impaired immune function
- Delayed sexual maturity
- Taste aversion
Who is at risk for zinc deficiency?
- Those with GI diseases (poor absorption)
- Pregnant or breastfeeding women (higher requirements)
- Alcoholics (decreased absorption)
- Vegans and vegetarians (dereased bioavailability)
- Children and adolescents (increased requirements due to growth and development)
- Elderly persons (decreased intake and decreased absorption)
- People on medications (decreased absorption, increased losses)
What are the consequences of zinc deficiency?
- Retarded growth
- Mental lethargy
- Skin changes (eczema, acne)
- Night blindness
- Impaired immune system, slow wound healing
- Impaired brain function, brain fog, ADHD, depression
- Omega-3 more superior for depression
- GI infections, diarrhea
What are symptoms of zinc toxicity?
- Mostly due to high supplement intake
- Nausea and vomiting
- Loss of appetite
- Abdominal cramps
Discuss the link between zinc and the common cold.
- Not well understood
- Prolonged intake of zinc lozenges can lead to side effects (bad taste, nausea)
- Zinc administered within 24 hours of onset of symptoms reduces duration of symptoms
What are the sources of copper?
- Richest sources are organ meats (liver, kidney) and copper water pipes
- Also found in seafood, nuts and seeds, whole-grain breads, cereals and chocolate
- 30-40% of copper of typical diet is absorbed
- Affected by presence of other minerals in diet
Discuss factors affecting copper absorption.
- High levels of zinc → synthesis of metallothionein → preferentially binds copper and limits absorption
- Phytates (inhibit zinc) increase absorption and utilization of copper
- Copper absorption is reduced by large intakes of iron, manganese, molybdenum, and vitamin C
What is ceruoloplasmin?
- Major copper-carrying protein in blood (more than 95%)
- Plays a role in iron metabolism as enzyme
- Converts Fe2+ (ferrous iron) into Fe3+ (ferric iron)
- Assists in association of only ferric iron with transferrin (main transport protein for iron)
What are the functions of copper?
- Iron and lipid metabolism
- Connective tissue synthesis
- Maintenance of herat muscle
- Blood clotting
- Functioning of immune and central nervous system
- Synthesis of neurotransmitters norepinephrine and dopamine
Discuss elevated copper and high Cu/Zn ratio.
- Elevated copper levels and lead = GI effects in short term + possible liver effects in the long term
- High Cu/Zn (Cu is stronger) ratio will affect medical conditions and cognitive development
- Negative correlation betwen Cu/Zn and educational attainment
- Linked with multiple-mortality in elderly (serum Cu rises with age; Zn important for bone, muscles and immune system)
- Lower bone mineral density, measures of speed and strength and muscle mass
Where is manganese found and what does it do?
- Best sources are whole grains and nuts
- Also found in fruits and vegetables
Enzymes that require manganese are involved in:
- Amino acid, carbohydrate, and cholesterol metabolism
- Urea synthesis
- Cartilage formation
- Antioxidant effects
Where is selenium found? Discuss selenium in the diet.
- Found in seafood, kidney, liver, brazil nuts, and eggs
- Grains and seeds may be good sources as well
- We are needing our needs but variable
- Breakfast cereals made from Ontario wheat contains less selenium
- Baked goods and cereals are consumed daily in large amounts and are 51% of selenium intake
What are the functions of selenium?
- Functions through association with proteins called selenoproteins
- Some selenoproteins (eg. glutathione peroxidase) are antioxidants
- Spares vitamin E as neutralizes free radicals once produced
- Needed for synthesis of thyroid hormones
What are the recommendations of selenium?
- RDA is 55 ug/day
- Based on the amount needed to maximize the activity of the enzyme glutathione peroxidase in the blood
Discuss selenium deficiency.
- Symptoms include muscular discomfort and weakness
- Keshan disease
Where is iodine found?
- Iodine content in food varies depending on soil
- Found in seawater (seafood and plants grown near sea are high in iodine)
- In Canada, most of iodine comes from ionized table salt (not pink himalayan or sea salt, not salt found in processed foods
- 400 mcg/tsp of table salt
Why do we need iodine?
- Needed for synthesis of thyroid hormones
- Necessary for metabolism
- More than ½ of body’s iodine is located in thyroid gland
- Essential compoennt of thyroid hormones
- Thyroxine (T4 has 4 iodines) and triiodothyronine (T3) made from amino acid tyrosine
- Thyroid hormones promote protein synthesis and regulate basal metabolic rate, growth and development
What are iodine recommendations?
- RDA: 150 ug/day
- Based on amount needed to maintain normal iodine levels in thyroid gland
- Higher in pregnancy to account for amount of iodine needed by fetus and during lactation to account for amount secreted in milk production
- RDA = ⅓-½ tsp iodized table salt/day
What does iodine deficiency do? What are symptoms?
- Enlarged thyroid gland (goiter)
- Reduces production of thyroid hormones → constipation, brain fog, cold intolerance, fatigue, depression
- Excess hormone (too much iodine) → depression, diarrhea, trembles, weight loss
- Metabolic rates slow with insufficient hormones → fatigue, weight gain
Where can fluoride be found? How is it absorbed? What is the AI, deficiency and toxicity symptoms?
- About 80-90% of ingested fluoride is absorbed
- Absorption decreased with calcium
- Present in small amounts in almost all soil, water, plants and animals
- Richest sources are fluoridated water, tea, and marine fish consumed with bones
- Most of Canadians’ fluoride comes from toothpaste and fluoride added to water
- Fluoride content in food can be significantly increased when prepared with fluorided with water
- AI is 0.05 mg/kg/day for everyone 6+ months
- Deficiency → tooth cavities
- Toxicity → fluorosis (stained, pitted teeth), crippling (skeletal fluorosis), changes in kidney function, nerve/muscle damage
How should you prevent food outbreak?
1. Wash hands and clean surfaces
- Wash hands and countertops with warm, soapy water
2. Don’t cross contaminate foods
3. Cook to proper temperatures
- Heat will destroy most harmful microorganisms
- Use meat thermometer
- Reheat to 75 degrees
- Eggs shouldn’t be eaten raw
4. Refrigerate properly
- Fridge should be at 4 degrees
- Freezers should be -18 degrees
5. Store foods properly
- Cold foods at 4 degrees or less
- Hot foods at more than 60 degrees
- Food should be thawed not at room temperature
- Produce should be stored in fridge
- Meats should be frozen if not used within 2 days
- Pasta = 3-5 days
- Cooked beef, poutry, pork, vegetables, soup and stew = 3-4 days
- Stuffing or meat in gravy = 1-2 days
- Applied to crops to prevent plant disease and insect infestations
- Can spread into water supplies and soil
- Types of pesticides that can be used + amount of residue are regulated
Discuss antibiotics and hormones.
- Antibiotics are given to animals to prevent disease
- Hormones are given to animals to increase growth
- Health Canada regulates the use of antibiotics and hormones in Canada
- Fecal contamination, raw eggs/meat (poultry)
- Nausea, abdominal pain, diarrhea, headache, fever
- Onset: 6-48 hours
- Duration: 1-2 days
Discuss escherichia coli.
- Fecal contamination, undercooked ground beef
- Abdominal pain, bloody diarrhea, kidney failure
- Onset: 5-48 hours
- Duration: 3 days - 2+ weeks
- E.coli O157:H7 can contaminate meat after slaughter and live in intestines of healthy cattle (needs to be cooked to 71 degrees, high risk with ground)
Discuss clostridium botulinum.
- Deadliest bacterial foodborne toxin
- Blocks nerve function = abdominal pain, vomiting, double vision, dizziness, paralysis, respiratory failure
- Found in low acid foods (potatoes, stew), in anaerobic environments (canned foods), honey
- Infant botulism: ingest spores, shouldn’t eat unpasteurized honey before 1 years old
What are the benefits of physical activity?
1. Decreases chronic conditions
- Obesity: decreases fat mass, maintains lean body mass
- Cardiovascular disease: strengthens heart, improves blood lipids, slows athlerosclerosis, maintains healthy blood pressure
- Type 2 diabetes: enhances insulin sensitivity, helps with weight control
2. Bone and joint health
- Strengthens bones and joints
- Prevents osteoporosis
3. Mental health
- Improves stress management and reduces anxiety levels
4. Helps pregnancy
- Maintain mom’s fitness and muscle tone
- Control weight gain
- Decreased risk of caesarean birth
- Shorter labour, and improved post-natal recovery
What are the recommendations for physical activity?
- Adults (18-64): at least 150 minutes of moderate-vigorous intensity aerobic physical activity per week, in bouts of 10 minutes or more
- Beneficial to add muscle and bone strengthening activities using major muscle groups at least 2 days per week
What are the 3 characteristics of a good exercise regime?
1. Aerobic activity
- Greatest effect on cardiovascular health
- Breathe harder and heart beat faster
2. Strength training
- Exercises to improve strength and improve muscle/bone health
- 2 days per week is recommended
- Includes weight training, but yoga, pilates, push-ups, etc.
3. Exercises for balance and flexibility
- Should be done 3-4 times per week
- Stretching, yoga, tai chi
When do people stick to exercise regime?
- They start slowly and work their way up
- They have people to be active with
- It’s fun!
- They have a variety of activities they enjoy
- Record their progress
- Listen to their bodies
- Don’t hurt yourself!
Discuss energy needs in athletes.
- Duration, frequency and intensity of exercise
- Males need more energy due to larger body size
- The bigger the body and more lean mass, the more energy needed
- Most people do not do well on a diet and exercising (loss of muscle, risk of fatigue or injury, prolonged recovery)
- If too much or too little energy = weight loss/gain, loss in performance
Discuss unhealthy weights in athletes.
- Emphasis on weight: gymnastics, diving, dance, boxing, wrestling
- Low energy, low performance, dehydration
Female Athlete Triad:
- Disordered eating
- Ammenorrhea (absense of menstruation, not enough fat to maintain fat mass to produce hormones)
- Osteoporosis (estrogen levels are linked to bone mass)
Discuss carbohydrate needs in athletes.
- AMDRs: 45-65% of energy
- Strength: >55%
- Endurance: >60%
- Complex carbohydrates should be primary source of CHO (eg. starches, whole grains)
- Simple carbohydrates from fruit/dairy/processed foods spike insulin (store sugar as fat)
- High carb diets increase glycogen stores (liver, muscles, source of energy during exercise, increases performance)
- Eat throughout the day rather than suddenly
- Before = improves performance, after = replenishes glycogen storage
- May be needed during activity for activities lasting more than 1 hour
How much carbs should you eat according to type of exercise?
- Rest/light activity: mostly fatty acids
- 3-5 g/kg
- Moderate activity: fatty acids + glucose
- 5-7 g/kg/d
- High intensity activity: all glucose (glycogen)
- 6-10 g/kg/d
What is hitting the wall?
Sudden fatigue and loss of energy that happens when glycogen stores run out
What is carbohydrate loading?
- Process of planning your training and CHO intake to maximize glycogen stores
- Can double glycogen stores (enhance performance)
- In a few days before event, decrease training time and increase carb intake
- Use less, store more = more glycogen
- Some people feel ill (bloated, diarrhea)
What are fat needs for athletes and why?
- 20-25% of kcal
- Low in saturated and no trans fat
Needed for storage of energy for activity and proper hormone balance
- Lower sex hormone levels
- Stunted growth
- Slow sexual maturation
- Poor bone health
What are protein needs of athletes? Discuss sources and studies.
- Sources: low fat/low sodium animal-based sources, legumes, nuts
- The general population needs 0.8 g/kg body weight
- Endurance athletes need 1.2-1.4 g/kg body weight
- Strength athletes need 1.2-1.7 g/kg body weight
- Athletes require a little more protein
- To build and maintain muscle mass
- To provide protein for enzymes and other body proteins
- To provide energy
- Can usually get it from food alone
- Vegan athletes
- Adolescent athlets
- Low body weights aiming for weight category
- No increases in performance and muscle mss with protein powders/drinks
- Tiny benefit for body builders
- Muscle growth is stimulated by exercise not protein
- Whey supplements increased muscle mass more than soy and carbohydrate supplements
- Skim milk powder is cheaper, dissolved easily, tastes better and has ½ amount of protein per scoop as protein supplement
What are stress fractures and what can you do?
- Overuse injuries
- Fatigued muscle transfers stress ovelroad to bon
- May be compounded by low bone mineral density
- Increase energy intake as well as calcium, zinc, and vitamin D intake to appropriate levels
Discuss iron and sports anemia in athletes.
- Athletes need more as involved in energy and RBC production
- Females have poorer iron status than males due to menstruation and poor diet
- Supplementation may be needed
Sports anemia: decrease in hemoglobin concentration
- Occurs early in training or when training intensity increases
- Blood volume increases, hemoglobin apperas to be low
- Does not impair oxygen delivery, performance
- Does not require iron supplementation
Why might supplementation be needed for athletes?
- Disordered eating
- Habitually restricting intake to maintain a certain body weight
- Has specific micronutrient deficiency or is at risk
What is creatine?
- Body and diet each produces 1 g/day naturally
- Only proven benefits for repeated bouts of high intensity exercises lasting more than 30 seconds
- Effects of creatine diminish as length of time spent exercising increases
- May improve physical performance, growth of skeletal muscle, recovery from injury
- Stored in muscles; interacts with phosphate to allow ADP to be converted to ATP for muscle contraction
- Benefits not consistently reported in all athletes (diet, race, supplementation protocol)
- May slightly raise creatinine levels but no sustained negative effect
What is L-Carnitine?
- Amino acid-like molecule produced by lysine and methionine
- Enhances fat utilization as energy (beta oxidation) instead of glucose during exercise
- Spares glycogen stores, delay hitting the wall (endurance training)
What are medium-chain triglycerides (MCT)?
- Increases free fatty acids in blood = increases use of free fatty acids instead of glucose for energy
- Increases endurance, spares glycogen, and enhances performance
What is caffeine for athletes?
- Enhances performance and endurance during prolonged exhaustice exercise
- Enhances alertness and reduces fatigue
What can insufficient hydration cause in athletes?
- Heat exhaustion: dizziness from standing in the heat
- Heat cramps: cramps that happen several hours after intense heat workuts
- Heat stroke: high body temperature due to working out in the heat (serious!)
What is a good fluid regime for athletes?
1. Before exercise
- 500 mL 2-3 hours before
- 250 mL 10-20 minutes before
2. During exercise
- 180-360 mL every 10-20 minutes
- For prolonged workouts, add electrolytes
3. After exercise
- At least 500 mL for every pound of weight loss
- Add electrolytes
Discuss electrolytes for athletes.
- When sweating, lose sodium (hyponatremia)
- If you are doing an intense workout for MORE than 60 minutes, you should replace your lost electrolytes AS WELL AS your fluid
- Drink sports drinks, milk, diluted fruit juice, oral rehydration solution
What is the optimal blood pressure?
- Optimal blood pressure is 120/80
- Systolic: heart contract (120-140)
- Diastolic: heart releases (70-90)
- With high blood pressure, systolic > 140 mm Hg and diastolic > 90 mm Hg
How is hypertension treated?
- Sodium-to-potassium ratio appears to be more strongly associated with blood pressure than either electrolyte alone
- Supplementation of potassium increases excretion of sodium
- Magnesium and fatty fish oils can also help regulate blood pressure
- DASH diet is recommended to treat hypertension
- More fruits and vegetables (K to draw water out of vessels), low in saturated fat, lots oh whole grains, legumes and pulses, low-fat dairy and meat, low sodium foods
- 30-60 minutes of physical activity most days
Where are the B vitamins found?
- Grains (B1, B2, B3, B6)
- Vegetables and fruit (B2, B6, folate)
- Milk and milk products (B2, B12)
- Meats (B1, B2, B3, B6, B12, folate)
What is Wernicke-Korsakoff syndrome? How is it caused?
- Inflammation or brain (memory disturbances, confusion)
- Caused by profound thiamin deficiency and inflammation of brain (low quality diet)
Discuss calcium and heart health.
- Calcium supplements without vitamin D is associated with increased risk of myocardial infarction
- High total calcium intake was associated with decreased atherosclerosis over long term (without supplements)

domain: chemistry


text:
Name: Dougie Mill
Hometown: Bourg Saint Maurice, Savoie, France
I’m originally from Dunfermline in Scotland and began skiing when I was 13, since I was 15 I’ve wanted to ski as much as possible and focus on ski touring and ski mountaineering. From the age of 20 I started using ski touring equipment to explore beyond the Scottish ski resorts and since then I have forever been exploring on my skis. Now I use ski instructing and coaching to aid my desire to ski most days of the winter and love sharing my experience with others.
I now live in Bourg Saint Maurice in the Tarentaise valley in the French alps, I see myself being here for a long time as it’s the perfect place for me ski over a 150 days per year.
Get to know Dougie
Skiing, Ski Touring and Mountain Biking
After successfully completing my ski instructing qualifications, I was selected to be a BASI trainer. This involves training and examining aspiring ski instructors
The Freedom RS, touring boot. The function is amazing, great fit around the heel and strong downhill performance
-No Place Too Far-
Remote Ski Touring lodge in BC. A group of mates flown into a remote lodge for endless power skiing
Photo Credit: Lynn Mill, Stephen Windross, Kenechukwu Adrian Ezeji-Okoye, Adrian Myres

domain: travel


text:
The Scoop… on creating a handmade Christmas
Today I've joined 25 bloggers for 'The Scoop on Creating a Handmade Christmas'. I first used the Christmas township candle jars as a table decoration for a Christmas dinner party. It is one of those projects that is super quick and easy, but gives spectacular results. If you’ve been following along with my 4th annual Simply Christmas event you already know that handmade is my ‘thing’. Simply Christmas runs for 8 weeks from 1st November through to Christmas Eve every year at Shabby Art…
8 Awesome Holiday Hacks
You. Guys. It snowed in St. George last night! This happens like, twice a year so it is a BIG deal. Because of the giant hoard of furniture in my garage, I have to park
Create an Enchanted Forest With This Shadow Box DIY
You don't have to be a crafting queen to whip up charming holiday decorations. This enchanting shadow box DIY reminds us of stargazing on a cold Winter night.
Cool Alternative Christmas Tree Ideas: Branch Out This Year
As we find ourselves in the month of December, with memories of turkeys and pilgrim hats rapidly waning, the Christmas tree is popping up in full force...
14 Mason Jar Crafts You Need This Christmas
Image via Mason Jar Crafts Love Let’s take a vote—who thinks John Landis Mason intended for his eponymously named glass jars to be used as snow globes, candle lanterns, or sewing kits?

domain: artistic


Jam & collaborate
Jamtrack & Collaboration Finder ToolSpot the backing track that will rock your practise session or the recent collaboration waiting for your instrument by setting up your preferrences.
4 free Unplugged jamtracks in the key of Bm found:
1 - 4
1 - 4
JOIN IN WHILE HOT:
BEST FOR PRACTISE:
Sister of Hope Daughter of RegretUnplugged backing track #19438Wrote this for my Daughter Sarah. She lost her life on January 14 2017. She had a smile that felt like home,loved life and family with all her heart. Yet behind those beautiful brown eye's I sensed something. S...acoustic Guitar: AcousticegTempo: 80bpm Key: Bm 4 remixes attached Sounds like:
You tell me?
Sister of Hope + harpUnplugged backing track #30901Played on a Hohner Pro Harp in the key of Gacoustic Guitar: Acousticeg
Harp: bleymehlTempo: 80bpm Key: Bm
Sister of Hope + BandoneonUnplugged backing track #30906This is my first attempt with my bandoneon, a 1930er ELA Tango-Bandoneon, just some melody.acoustic Guitar: Acousticeg
Bandoneon: bleymehlTempo: 80bpm Key: Bm
TravellerUnplugged backing track #103247thanx for listening...Guitar & Vocals: KermitMeter: 4/4 Tempo: bpm Key: Bm
wikiloops online jamsessions are brought to you with friendly support by:
Chuck Stew from Germany
"I´m not a very good guitarist but this site is awesome. Will keep on supporting :-) Greetings from Germany :-)"


text:
The first photos from the wedding of Tatiana Schlossberg and George Moran have been released.
The granddaughter of President John F. Kennedy and his wife Jackie tied the knot on September 9th, almost 64 years to the day after her grandparents’ wedding. She is the daughter of Caroline Kennedy and Edwin Schlossberg.
Two beautiful pictures from the day were posted to the Facebook page of the John F. Kennedy Presidential Library and Museum to honour the occasion.
In the first photo, Tatiana and her husband strike a formal pose, standing side by side while the bride clutches her bouquet.
However, in the second the fun-loving personalities of the couple can be seen as they laugh into the camera, while Tatiana points playfully at the photographer, Elizabeth Cecil.
The 27-year-old looked beautiful in a round-necked, A-line white wedding dress with floral applique detailing on the bust.

domain: library


Ethnic clashes in Burma’s Rakhine state over the past month has resulted in the deaths of at least 78 people and a call from the United Nations Human Rights chief Navi Pillay for an independent investigation into possible abuses committed by security forces.
The violence stems from ethnic clashes between Buddhists and Muslims which have, according to the UN High Commissioner for Refugees, led to the displacement of roughly 80,000 people.
Pillay lashed out last week at the Burmese government saying that the UN has“been receiving a stream of reports from independent sources alleging discriminatory and arbitrary responses by security forces, and even their instigation of and involvement in clashes.” The Burmese Foreign Ministry retaliated to these claims Monday saying it “strongly rejects” the allegations, which implicate authorities with the use of excessive force to end the violence in the Rakhine state.
The government published an announcement in the state newspaper New Light of Myanmar on Tuesday saying that“the survivability of a nation is far more important than democracy for no democracy thrives on the soil of a country that has lost unity, independence and sovereignty, in other words, a failed state.”
Pillay said the reports she has received indicate that the response to the violence has became a crackdown targeting Rohingya Muslims. The Burmese government has agreed to allow a UN envoy to enter the Rakhine state, a move Pillay welcomed but warned was “no substitute for a fully-fledged independent investigation.”
Aung San SuuKyi, the Burmese opposition leader and a prominent global figure, had recently called for new laws which would guarantee the rights of ethnic minority groups. During her first speech delivered to parliament, SuuKyi stressed that such laws were vital in Burma’s transition to a true democratic nation based on mutual respect.
Burma is a nation which has long suffered under a military regime. SuuKyi herself was under house arrest for nearly 15 years. Last year a new civilian government came to power, releasing hundreds of political prisoners. The transition in Burma has been marred by ethnic clashes, as the government refused to recognise the Rohingya Muslims as an ethnic group in Burma.


Best RileyKyi Soil PH Meter, 3-in-1 Tester Gardening Tool Kits USA 2022 |BUY ON AMAZON
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So, let’s see Best RileyKyi Soil PH Meter, 3-in-1 Tester Gardening Tool Kits USA 2022 more features:
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This best soil testing meter will be best for you to keep taking care of your garden. It will help you to check out pH values and measure the sunlight level of plants. It provides you accurate moisture measure data, even pH value of vegetation as well as it can easily detect the sensitivity of soil changes with reliable or more accurate data.
If you have indoor garden weather outdoors, this suits both types of garden to measure the pH value of soil.
However, it’s made by advanced premium technology for double-needle detection, not only… but also by pressing one switch button it can detect intuitive accurate data within 10 seconds.
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How to use a soil pH meter
There are a few steps to follow for this meter accurately Firstly, you have to switch to moisture/ pHghosition according to your needs.
After that, insert the probe into the soil that is about 2 to 4 inches, Next, adjust the probe position until the pointer on the dial slightly swings.
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- Easy to operate
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text:
Cute Pegasisters is one the best dress up games you can play free online. But, if you prefer more games for girls, give our other dress up games a try.
I am sure you will adore this game if you love fashion and great dress ups with pretty girls. These pony loving girls need to look good, and I am sure you can help them with that. Start the first dress up and pick a great hairstyle with pink color, a nice brown dress and add a denim jacket, which is very trendy. In Cute Pegasisters, you can then move on to the second dress up, in which you can choose a flirty and pretty dress with pink and add a great purse with golden buckles and a cute scarf. Another good idea in the game called Cute Pegasisters is to create a fun bracelet with lots of gems and fun colors and patterns. Try a gorgeous pretty blue and add a chevron print on top. Pick a heart shape and a butterfly, and even a pretty flower with lots of petals for the pretty bracelet. Enjoy it!

domain: hobby


text:
The Ohio Department of Natural Resources has approved 11 new Utica shale drilling permits.
Chesapeake Energy Corp. got eight of the new permits: seven in Carroll County and one in Columbiana County.
The other permits were in Guernsey (one) and Monroe (two). The companies involved are PDC Energy Inc., Eclipse Resources LLP and Antero Resources.
The latest listing from the ODNR's Division of Oil and Gas Resources Management covers through Dec. 12.
To date, Ohio has 485 active permits that have resulted in 196 wells beuing drilled. At present, 45 of those wells are in production.
A total of 30 rigs are working in Ohio. That is an increase of one from the previous state report.
Carroll County is No. 1 with 177 permits.
Second is Harrison County with 63 and Columbiana County has 61 permits.
Other totals are:
-- Jefferson, 31.
-- Guernsey, 25.
-- Monroe and Noble, 22.
-- Mahoning, 15.
-- Portage, 14.
-- Stark, 13.
-- Tuscarawas, 12.
-- Belmont, 11.
-- Coshocton, 5.
-- Muskingum and Holmes counties, 3.
-- Trumbull and Knox counties, 2.
-- Ashland, Geauga, Wayne, Medina counties, 1
Chesapeake Energy Corp,the Oklahoma-based firm is the No. 1 driller in Ohio.
Rig Count Interactive Map by Baker Hughes, an energy services company.
Shale Sheet Fracking, a Youngstown Vindicator blog.
The Ohio Environmental Council, a statewide eco-group based in Columbus.
Earthjustice, a national eco-group.
People's Oil and Gas Collaborative-Ohio, a grass-roots group in Northeast Ohio.
Concerned Citizens of Medina County, a grass-roots group.
No Frack Ohio, a Columbus-based grass-roots group.
Fracking: Gas Drilling's Environmental Threat by ProPublica, an online journalism site.
Pipeline, blog from Pittsburgh Post-Gazette on Marcellus shale drilling.
Allegheny Front, environmental public radio for Western Pennsylvania.

domain: news


This is a quick tutorial in using the excellent imaging tool, IrfanView, to batch process your images. To give this article some practical context, let's...
Here's a quick tip on how to properly setup environment variables so that they persist in Ubuntu.
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Writer and critic and other essays kahn arranged to meet lukacs on his own and proposed translating some lukacs essays never before appearing in english. Writer and critic and other essays lukacs history - creative writing ipad abril 9, 2018 by - no hay comentarios @ruluckhazan ternyata dy sembunyi di atas bukit nan. Writer and critic, and other essays has 14 ratings and 1 review estep said: there are 2 essays in this collection that i come back to over and over: na. Writer & critic, and other essays by györgy lukács 4 editions - first published in 1970 le roman gyorgy lukacs georgy lukacs georg lukács. Elizabeth hardwick was a critic, essayist, fiction writer and a co-founder of the new york review of books. 投名网目前共有31篇博文，以下是全站的博文一览表，根据时间逆序排列.
Writer and critic and other essays lukacs history, creative writing rubric 5th grade, distance learning creative writing ma uk uncategorized - 0 comments latestwid-img. Get this from a library writer and critic : and other essays [györgy lukács. George lukács, author of history and class lukacs georges, györgy lukacs, george lukács, georges lukacs writer and critic and other essays 33 copies. Georg (györgy) lukács georg lukacs reconsidered: critical essays in politics writer and critic, and other essays, 1971. Greensborohow to write an essay for university application quizlet terrorism essay research paper on bioremediation journal writer and critic and other essays lukacs history review.
Writer and critic, and other essays, ed arthur kahn lukacs, london: (ed), georg lukács reconsidered: critical essays in politics, philosophy and. Writer and critic and other essays lukacs bath, creative writing phd hull, top uk creative writing masters by on 三月 4, 2018 we gotta 4 page essay due in an hour and i. Gyrgy-lukcs-narrate-or-describe-excerpt-from-writer-and-critic-and-other-essayspdf scribd is the world's largest social reading and publishing site.
Georg (györgy) lukács (1885–1971) was a literary theorist and philosopher who is widely viewed as one of the founders of “western marxism. Geuh|geuh|geuh|geuh|geuh|geuh|geuh|geuh|geuh|geuh|geuh|geuh|geuh|geuh|geuh|geuh|geuh|geuh|geuh|geuh|geuh|geuh|geuh|geuh|geuh|geuh|geuh|geuh|geuh|geuh|geuh.
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Writer and critic and other essays [g lukacs] on amazoncom free shipping on qualifying offers. Writer and critic, and other essays, ed arthur kahn, london: merlin, 1970 (english) george lichtheim, lukacs, london: fontana collins, 1970 (english. Georg lukács-writer and critic and other essays-grosset & dunlap (1971) 下载积分：5000 内容提示. Writer and critic and other essays lukacs history - world war two creative writing شناسایی مسیر آبشار کوتولارود لیسار - جنگلهای لیسار - 97,01,07. Writer critic other essays lukacs, how to write your dissertation 4 weeks writer critic other essays lukacs custom header background thesis admission. Writer and critic, and other essays 4 thoughts on “ georg lukács, philosopher of bolshevism ” tabneto that might be praise for lukacs. See all books authored by györgy lukács, including the theory of the novel writer & critic, and other essays edited and translated by arthur d kahn.
György lukács: györgy lukács, hungarian marxist philosopher, writer, and literary critic who influenced the mainstream of european communist thought during the first half of the 20th. Writer and critic: and ot kahn arranged to meet lukacs on his own and proposed translating some lukacs essays never before writer and critic: and other essays. Get information, facts, and pictures about gyorgy lukacs at encyclopediacom make research projects and school reports about gyorgy lukacs easy with credible articles from our free, online. Writer & critic, and other essays author: [by] georg lukács edited and translated by arthur d kahn - publication info: new york: grosset & dunlap, [1971, c1970. And other essays georg lukacs edited and translated by arthur d kahn, phd the writer and the critic 189 pushkin's place in world literature 227.
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Our Auditorium is a state or art auditorium with a fixed seating capacity of 460 seats that can be expanded up to 550 seats by adding additional seating.
This auditorium is equipped with modern audio visual technology equipment and can be used for multi-purpose activities like conferences, seminars, workshops, ceremonies, award functions, video Conferences, live transmission etc...
This auditorium is a DTCM listed auditorium for conducting entertainment activities with/without tickets like - stage shows, music concerts, dramas etc... and accessible for private events also with minimal rental charges depends the availability.
The below facilities /services are available with the auditorium
- Sound System
- Projection System
- Video Conferencing
- Video recording
- Live surgical transmission from Rashid Hospital
- Interactive voting system
- Food serving area
- Dedicated changing rooms.
- Demonstration /exhibition area
- Free parking & Wi-Fi.
For booking and more information, please contact us on the following channels:
Email: firstname.lastname@example.org Location map:

domain: entertainment


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BMO Capital reaffirmed its “Market Perform” rating on the California-based tech bellwether, Apple Inc. (AAPL), while most other financial media outlets focused on the stock’s negative performance YTD along with concerns over upcoming earnings.
Keith Bachman, an analyst with the firm, raised FY14 EPS estimates from $40.62 to $42.08 along with an improved price target of $450 from $435 previously. Bachman went on to comment, ”We believe that the long-term trends of greater competition will pressure Apple’s growth and/or margins in handsets. However, near term, we think gross margins will increase q/q, helped by the fact that Apple took a material warranty charge in the March quarter, which negatively impacted margins by almost 100 basis points. We would expect the stock to positively respond to favorable margin variance near term.”
Apple shares traded lower by 2.65% on Monday alongside the broad-market. The stock is down nearly 25% YTD.
The Bottom Line
Shares of Apple Inc. (AAPL) have a 3.03% yield, based on Monday’s closing price of $402.54.
Apple Inc. (AAPL) is not recommended at this time, holding a Dividend.com DARS™ Rating of 3.4 out of 5 stars.
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Long-bone fractures such as femur fractures are very common in trauma centers. Robotic assisted fracture surgery (RAFS) can facilitate the minimally invasive surgery which reduces scarring, infection risk and long hospital stays. One important step in RAFS is to establish the coordinate system link between patient joint (rigidly connected with the robotic system) and an external tracking system. As X-ray fluoroscopic images are routinely used during the procedure, an automatic method is proposed to detect and localize landmarks on the tracking tool using live X-ray image. The proposed method uses combination of block detection, geometric model matching and principle component analysis. A successful rate of 91.3% is achieved after testing on 650 X-ray images and accuracy is within 0.5 mm.
|Title of host publication||Proceedings - 2017 IEEE International Conference on Internet of Things, IEEE Green Computing and Communications, IEEE Cyber, Physical and Social Computing, IEEE Smart Data, iThings-GreenCom-CPSCom-SmartData 2017|
|Publisher||The Institute of Electrical and Electronics Engineers (IEEE)|
|Number of pages||5|
|Publication status||Published - 1 Jun 2018|


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Govement Jobs To Grow Marijuana
Advantages of growing weed inside
Although it’s more resource-intensive than growing outdoors, you can control every element of your environment and what you put in your plant, so growing inside your home will allow you to call in your setup to grow some primo weed.
Live in an apartment or a small house? You can grow weed virtually anywhere, even folks who do not have a yard or a great deal of extra space.
Unlike outside growing, you aren’t connected to the sun and the seasons. You can let your plants get as huge as you want, flip them into flower, harvest, and after that begin another batch right now. You can grow whenever you want, even directly through winter season.
Even in legal states, you may wish to hide your crop from judgmental neighbors and absolutely from possible burglars. Growing inside your home enables you to grow quietly behind a locked door.
Action 1: Designate a marijuana grow room or area
The primary step in setting up your personal marijuana grow is producing a suitable space in which to do it. This space does not even need to be a normal room it can be a closet, camping tent, cabinet, extra room, or a corner in an incomplete basement. Just remember that you’ll require to customize your equipment (and plants) to fit the area.
… But think huge
When developing your space, you’ll require to take into account not just the amount of space your plants will need, but likewise your lights, ducting, fans, and other devices. You’ll also need to leave enough room for you to work. Cannabis plants can double in size in the early stages of blooming, so ensure you have appropriate head space!
If your grow room is a cabinet, camping tent, or closet, you can merely open it up and get rid of the plants to work on them; otherwise, you’ll require to ensure you leave yourself some elbow room.
Cleanliness is important
Ensure your space is quickly sanitized; cleanliness is very important when growing indoors, so easy-to-clean surfaces are a must. Carpets, drapes, and raw wood are all tough to tidy, so prevent these products if possible.
Keep it light-tight
Another essential criterion for a grow space is that it be light-tight. Light leakages throughout dark durations will puzzle your plants and can cause them to produce male flowers.
Step 2: Select your marijuana grow lights
The quality of light in your grow space will be the primary ecological consider the quality and quantity of your yield, so it’s an excellent idea to select the best lighting setup you can manage.
Here’s a quick rundown of the most popular kinds of cannabis grow lights utilized for indoor growing.
CONCEALED grow lights
HID (high-intensity discharge) lights are the industry requirement, extensively utilized for their mix of output, performance, and value. They cost a bit more than incandescent or fluorescent fixtures, however produce much more light per unit of electrical power utilized. On the other hand, they are not as efficient as LED lighting, however they cost as low as one-tenth as much for similar systems.
The two primary types of HID light used for growing are:
Metal halide (MH), which produce light that is blue-ish white and are normally used throughout vegetative development.
High pressure salt (HPS), which produce light that is more on the red-orange end of the spectrum and are used during the flowering phase.
In addition to bulbs, HID lighting setups need a ballast and hood/reflector for each light. Some ballasts are developed for usage with either MH or HPS lamps, while many more recent designs will run both.
If you can’t manage both MH and HPS bulbs, start with HPS as they deliver more light per watt. Magnetic ballasts are less expensive than digital ballasts, but run hotter, are less efficient, and harder on your bulbs. Digital ballasts are normally a much better option, however are more expensive. Beware of inexpensive digital ballasts, as they are often not well shielded and can develop electromagnetic interference that will affect radio and WiFi signals.
Unless you’re growing in a big, open space with a great deal of ventilation, you’ll need air-cooled reflector hoods to mount your lamps in, as HID bulbs produce a great deal of heat. This needs ducting and exhaust fans, which will increase your preliminary expense but make controlling the temperature level in your grow room much easier.

domain: agronomy


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Go behind the curtain for a 30-minute tour of this historic Victorian building, including a behind-the-scenes look at the multi-award-winning professional theater that calls it home.Read More
Go behind the curtain for a 30-minute tour of this historic Victorian building, including a behind-the-scenes look at the multi-award-winning professional theater that calls it home.
The Goodspeed Opera House was built in 1876 by William Goodspeed for his shipping and banking business and to provide a venue for his love of theatre. The opera house opened on October 24, 1877, with the comedy Charles II and the farces Box And Cox and Turn Him Out. After Goodspeed's death, the opera house went from serving as a militia base during World War I to a general store to a storage depot for the State of Connecticut Highway Department. In 1959, Goodspeed Musicals restored the building, and the Goodspeed Opera House was rededicated on June 18, 1963, with the opening of the musical Oh, Lady! Lady!. Goodspeed has achieved international acclaim as the home of musical theatre. Mixing classics by the Gershwins, Cole Porter and Jerome Kern with the very best of this country's newest musicals, Goodspeed pioneered the practice of rethinking, restoring and revitalizing America's musical theatre heritage.
The Goodspeed Opera House tour is hosted by the Goodspeed Guild. Explore places such as backstage and the actors' dressing rooms while learning about the vibrant history of the Opera House. Tours are available on Saturdays from June through October. All tours are open to the public. The cost is $5 per adult and $1 for children under 12. Group tours available by appointment only.
Tour time: 30 minutes
Other amenities: dining nearby, gift shop, parking
Pricing: Adults $5, children (under 12) $1.
Other Amenities: Bus Parking, Gift Shop, Groups Welcome, Indoor Activity
Dates of Operation: June-Oct.


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Well, because I am writing this on a Monday, I feel like it is only right to say ‘Happy New week’ lol.
So Happy new week, Fitfam. And if you are new to the fitfam lifestyle, ah, super welcome to the best days ahead. Maybe that is why I am so excited; because you made this right move for your health and wellness.
Mondays are my happy days. I love Mondays and I’m usually firing from all cylinders from like midnight.
I pray you are keeping well, healthy in body, strong in spirit.
So today, I wanted to, hopefully, help us lose all the pressure that comes with the scale on a weight loss journey, tension that comes from trying to prove yourself to people who ‘yabbed’ your weight and called you FAT and open our eyes to a ‘higher WHY’ for our weight loss.
First, a story. When I was weighing over 100kg and pregnant, I had a sister say that I could never revert to my pre-pregnancy weight even after I gave birth, and maybe start a weight loss program.
This is because bones and stuff shift around and expand, and blablabla so I will need to live with my newfound ‘fat’ lol.
Thinking back with wisdom now, that sister was not a bad person and didn’t really mean it in a bad way, at least I think so. She probably was telling me what her truth was at the time, and then wanted me to manage my expectations.
However though, my insecure self was so offended and when I started my weight loss journey, what she said was my ‘major why’.
I wanted to PROVE to her that she was wrong.
It seemed like such a good reason and I was flying with it.
Then along the way, I found, bought and read Joyce Meyer’s ‘Good Health, Good Life’
Gosh, in this book, JM basically changed all my wrong ‘whys’ and situated everything in the Word.
She made me want to give myself a healthier version of me, for God, for me, and for my loved ones, not to prove anything to anyone.
I recall part of what she had said, either in the book, or in an interview was that when we are casual about our weight, our family members get to bear the brunt when we are dealing with ill health. I thought that was very profound. I don’t want to intentionally give my family any extra burdens because I have been careless.
“You must love your neighbor in the same way you love yourself.’ You will never find a greater commandment than these.”Mark 12:31 TPT
That was a ‘Higher why’ than proving anything to anybody. I love my family by loving myself.
She had also mentioned how being healthy in body was super key to doing everything God wants us to do on earth. We cannot be passionate about obeying God if our physical bodies are too weak to come along for the ride.
Oh, this sounded like a much ‘higher why’ than anything aesthetic.
“She girds herself with strength [spiritual, mental, and physical fitness for her God-given task] and makes her arms strong and firm.”
Proverbs 31:17 AMPC
I also saw first-hand on the journey, how the Eziaha that used to be so breathless carrying her son for even a few minutes and walking around, was now lighter in weight, and could carry an even heavier son more easily.
Wow. I lost weight and gained strength.
Oh, that was so key to me because I didn’t want to be too weak, and tried to enjoy playing with and caring for my kiddo.
Gaining strength looks to me like a ‘higher why’ too.
On a personal note, these ‘whys’ were higher on this journey than trying to prove anything to anyone. It also helped me stay on track no matter what the scale said
Body is temple scripture
Or do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God, and you are not your own?1 Corinthians 6:19 NKJV
I get to honor God with my body, His Temple
I get to gain strength as I lose the excess weight I have been lugging around
I get to serve my family better and as we age beautifully, I am not a burden to my children and family members, because I have not been careless with my health
Oh, there are more but I want to stop here and encourage you to find your ‘higher whys’
It has to be beyond just losing weight because someone yabbed you, you are insecure, you want to show off, you are depressed. Now, these may be valid and real reasons and may actually get you to even START this journey, but to KEEP any #JesusGirl committed for life, we would need a ‘higher why’.
If not, you will start with so much ‘ginger’ and when ‘ginger’ aka willpower runs out – and it will – you will most likely give up.
Having coached 100s of women directly, I have been a beautiful part of their weight loss transformation and we have recorded so much victories beyond the scale, and enjoyed ‘higher whys’ beyond the aesthetic
We have seen high blood pressure MIRACLES, haaaa.
We have seen people get off drugs and start to enjoy wholeness in health again.
We have seen women conceive after years of trying, including failed IVFs
We have even seen people talk about a better quality of life, like
We have seen marriages healed in ways that are purely miraculous
We have seen moms make resolutions to not just lose weight but ensure their children never go through all they went through, by setting them on the healthy track from a young age.
Phew, I love this one, because moms are so powerful. If a mom gets it right, the whole family ULTIMATELY does get it right.
We have seen people kick depression and get in the Word as the excess weight leaves them.
Honestly, the scale is SO LIMITED it would be foolish to reduce all my ‘WHYS’ to just seeing a lower figure on the scale, and absolutely unfair and ungrateful to ignore all our victories beyond the scale, because the scale is late to the victory party
Babes, I want to encourage LIFE into you on this journey. Please find and go for your “HIGHER WHY” and don’t be so fixated on those scale figures that you miss all the wonderful VICTORIES beyond the scale.
Armed with those two arsenals, keep rocking this journey hard and wild until it becomes such a lifestyle that you are conformed to by default.
Above all, never forget that this Body is HIS TEMPLE and we get to give an account on it. In simple words, HONOR GOD by RESPECTING YOUR BODY.
Let me end with this quote I saw the first year I started to lose weight
As you go along this journey, I hope we never forget that
BTW, You can read more about Squaddies VICTORIES beyond the scale below
God bless, strengthen and grace you, and indeed us all, in Jesus name, amen
Love & Prayers
Aside from this blog that I run for fitness-related topics, I run two other blogs;
stayhomemoms.ng for God’s domestic queen where I share my journey as a wife and mom, productivity tips, and all the resources you need to rock out your season!
Eziaha.com a faith-based where I blog about faith, friendship and mentoring.
Want to receive regular updates from us? Join our mailing list here;
If you enjoyed reading this kindly help us share on any platform you share stuff especially on your social media and with friends. Let’s spread this wisdom together, thank you so much, I really appreciate it.

domain: literature


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Kumar Gaurav possess a blend of working knowledge for more than 15 years from hotel room sales, QSR food retail operations, International food retail operations, franchise relations and development, food court operations, to fine dine restaurant operations, catering business, brand creation and development, training and development, catering business establishment and development, data driven business decision ability, along with various strategic roles at senior positions.
Post doing BSc. in Hotel and hospitality administration from IHM Bangalore, MA in Mass Communication and MBA, Gaurav became part of hospitality business.
In career span of 15 years, he has worked with various companies/ brands like Hotel Grand Ahoska, Pizza Hut, KFC, GFA, Citymax Hospitality (Landmark LLP) and Billionsmiles Hospitality Pvt Ltd.
He said, “At Billionsmiles Hospitality Pvt Ltd, we are driving a short term vision to add 50 plus UPSOUTH restaurants by Year 2020-21 in cities of Pune, Ahmedabad, Bangalore and Mumbai and suburbs through internal investment and franchise drive. Also aspire to add 5-6 BONSOUTH restaurants in the same span of time through franchise mode.”

domain: food


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Updated Aug 25, 2013 - 12:06 am
Grit Index: D-backs win longest game in franchise history
For the second straight night, the D-backs' bullpen failed them late. Joe Thatcher and Heath Bell combined to allow four runs in the eighth inning -- squandering Arizona's 7-3 lead.
The D-backs and Phillies then went 10 innings collectively without scoring a run.
Adam Eaton helped Arizona finally break through in the top of the 18th with a go-ahead double. The D-backs scored a total of five runs in the top of the frame against outfielder Casper Wells, who was brought in to pitched after Philadelphia ran out of hurlers. He was the first position player to pitch against the D-backs since Josh Wilson did so on June 7, 2009.
Wells only lasted 0.2 innings and was charged with all five runs in the 18th before being lifted for another position player, infielder John McDonald.
Paul Goldschmidt set a D-backs franchise record for most RBI by a first baseman (101) with his groundout in the second inning. Adam LaRoche held the previous record with 100 RBI in 2010.
D-backs' starter Randall Delgado saw his solid effort wasted. The right-hander surrendered three earned runs on three hits with six strikeouts and one walk in six innings of work. The D-backs' hurler also held Philadelphia's lineup hitless through the first four innings before allowing a solo home run to catcher Carlos Ruiz.
Bell surrendered a two-run home run to Darin Ruf -- which tied the game at 7-7. The longball was the 10th allowed by the D-backs' right-hander in 55 innings this season.
Phillies' starter Ethan Martin didn't make it out of the first inning. The right-hander lasted just 0.2 innings, after allowing three earned runs -- and a home run -- on three hits with three walks. He exited with the bases loaded.
- D-backs' second baseman Aaron Hill left the game in the bottom of the seventh inning with a groin injury.
- Arizona used 22 players in their 18-inning affair, which is tied for the second-most in franchise history. The D-backs and Phillies combined to use 20 pitchers total in the record-setting game.
- The D-backs are the first team in the majors to play three games of at least 16 innings since the Dodgers back in 1989.
- According to baseballreference.com, D-backs' Tony Campana and Cliff Pennington are the first set of teammates to record five walks in a game since 1916.
The D-backs and Phillies will play the final game of their three game set on Sunday, August 25 at 10:35 a.m. MST. Left-hander Patrick Corbin (13-3, 2.45) will get the call for Arizona. He was scheduled to face right-hander Tyler Cloyd, however he was brought into Saturday's game and won't make his start. The game can be heard on Arizona Sports 620.
Daria Del Colliano, Web Content Editor - ArizonaSports.com
- Trumbo, Anderson dealt as winter meetings pick up
- Arizona Diamondbacks' GM Kevin Towers on why he traded Tyler Skaggs
- MLB insider on Diamondbacks: 'It's as if they've never seen Mark Trumbo play'
- Arizona Diamondbacks outfielder Mark Trumbo: By the numbers
- Mark Trumbo has weaknesses, but he's a good fit with the Diamondbacks
- Kevin Towers, D-backs GM - Wednesday December 11Why did the D-backs add Mark Trumbo and will they make more moves?
- Keith Law, ESPN MLB Insider - Wednesday December 11Law explains why the D-backs trade for Mark Trumbo will not work.
- Ken Kendrick, Arizona Diamondbacks Owner - Friday November 22Kendrick joins the show to talk about the Diamondbacks' offseason plans.
- Bickley Blast - Thursday November 21Kirk Gibson says he thinks the Diamondbacks will win a World Series in Arizona.
- Tim Kurkjian, ESPN MLB Analyst - Wednesday November 6Tim Kurkjian talks MLB free agency and off-season moves.


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88) Equipment was purchased for $20,000, residual value is $2,000 and it is expected that the useful life is 10 years. What is the amount in the Accumulated Depreciation account after 3 years assuming straight-line depreciation?
89) On January 1 the Prepaid Insurance account had a balance of $6,000 that represented 6 months’ worth of advance payment. It is now the end of March and there have been no adjustments to the account balance. Determine the amount of expense to record at the end of March.
90) On November 30, the balance in the Supplies account was $1000. During December additional supplies were purchased of $200. On December 31, there was $700 worth of Supplies on hand. What would be the adjustment for the month of December for Supplies?
91) The company pays $2,000 per 5 day work week. The total expenses as of Friday, April 27 were $8,000. What would be the month’s total expenses as of April 30 (assuming no pay is earned over the weekend)?
92) On the worksheet, the Income Statement debit column totaled $1000 and the credit column totaled $1,100. What is the amount of Net Income?
93) On the worksheet, the Balance Sheet debit column totaled $1,500 and the credit column totaled $1,400. What is the amount of Net Loss?
4.2 Learning Objective 4-2
1) The order of the steps to prepare the worksheet are:
A) prepare the trial balance, complete adjustments, prepare the adjusted trial balance, extend the respective totals to the Income Statement and Balance Sheet columns.
B) complete the adjustments, prepare the adjusted trial balance, prepare the trial balance, extend the respective totals to the Income Statement and Balance Sheet columns.
C) extend the totals to the Income Statement and Balance Sheet columns, prepare the trial balance, complete the adjustments, prepare the adjusted trial balance.
D) prepare the adjusted trial balance, complete the adjustments, prepare the trial balance, extend the respective totals to the Income Statement and Balance Sheet columns.
2) The adjusted trial balance columns:
A) help to ensure the ledger is still in balance.
B) help to identify any errors that may have been made during adjustment.
C) show updated account balances to aid in preparation of the financial statements.
D) All of the above are correct.
3) The debits must equal credits on the adjusted trial balance columns of the worksheet.
4) Provide the adjusting entries to account for the differences between the trial balance amounts and the adjusted trial balance amounts for the accounts shown. Only a partial trial balance is provided. Use T accounts to show the adjustments.
Trial Balance Adjusted Trial Balance
Debit Credit Debit Credit
Accum. Depr. – Equip3,0003,400

domain: economics


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Tyre Parx Posted August 16, 2015 Share Posted August 16, 2015 Looking for romance? You just found it and more! Make your way to the Avi Choice Winner for Favorite Jazz Club 2013! The friendliest, most romantic venue in SL, invites you to experience music and friendship at its finest. Make friends, possibly fall in love, meet interesting people while you hear those songs you've just been waiting to hear!http://maps.secondlife.com/secondlife/Sweethearts/129/9/24 Link to comment Share on other sites More sharing options...
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Award winning Dj Power has released his official music video to the current dance smash single "Fly So High" with Soca superstar Machel Montano and Canadian rapper Kardinal Offishall. The video was world premiered May 31st on Aol Music’s site theboombox.com. The track stays true to Power’s mashup style fusing Dance/House, Soca, and Hip Hop with a pulsating beat, infectious chorus from Machel and fire spitting verse from Kardinal
The video was shot in the beautiful Dutch/French island of St. Maarten/St. Martin as well as Trinidad and Tobago’s amazing beaches and world renowned Carnival. The video features cameos from Soccer superstar Dwight Yorke and famous cricketeer Brian Lara as well. "We wanted to pick the best locations to bring the feel good high energy vibe of the track to video, and it came out so crazy!", states Dj Power. The single has been steadily gaining momentum since being featured on audio company MaxSound’s promotional cd at the 2012 Grammy’s and has been charting on the top dj sites worldwide. The video was shot by film company The NE’s director Chris Strikes.
"Fly So High" was written by Machel Montano, Peter "Wildfire" Noel and Kardinal Offishall and produced by Badnuz, Power and Pops. The single will be featured on Dj Power’s upcoming EP which besides "Fly So High" will also feature many collaborations including the track "Makeup" with dancehall star Vybz Kartel recorded just days before his current incarceration. "Fly So High" is also featured on Machel Montano’s current album.
The youtube link : http://youtu.be/ECyiH6nJaAM
Dj Power became famous for his Soul Controllers mashup cd compilations and remixes fusing Hip Hop, House and Electro with Reggae/dancehall and Soca music earning him a coveted Justo’s mixtape award in NY. His remixes and compilations have been featured in such publications as the Ny Times and played by dj’s around the world including his work on Mims "Why I’m Hot" remix featuring Baby Cham and Junior Reid and his remix to world cup anthem Knaan’s "Waving Flag.
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We have a pdf (attached) of the blueprints for our house. We would like to have these entered into a standard CAD system so that we can use them for interior design work. We would like to have as a deliverable a file in standard format such as DWG, DWF, DXF, and/or SKP. The software used could be AutoCAD, TurboCAD, or something else, but we will need a standard file format. Also, we will need to see the rendering via WebEX or another screen sharing package before we accept the deliverable.


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Ha-Watari 7.5″ & Kesho-Yasuri 56t Dog Shears Black Titanium Set. These are a Kissaki matching set of the 7.5″ Ha-Watari Straight Blade Black Titanium Dog Grooming Scissors & the Kesho-Yasuri 7.0″ – 56 tooth Black Titanium Thinning Shears. Featuring an offset grip for extended comfort and the popular easy click leaf spring adjustment knob for quick and convenient scissors adjusting.
This Ha-Watari 7.5″ & Kesho-Yasuri 56t Dog Shears Black Titanium matching set of Grooming Scissors are ideal for professional pet groomers working with Dogs & Cats.
All Kissaki Dog Grooming Shears are Lifetime Guaranteed and come with our beautiful custom shears case including lubricant, finger sizing ring inserts and a leather cleaning – polishing cloth.
FREE USPS PRIORITY SHIPPING IN THE USA

domain: pet