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Whole-Food Plant-Based Diet: How Do Vegans Get Protein?

Quick Synopsis

Worried you can't get enough protein on a whole food plant-based diet? This is a common anxiety. We usually think of protein sources in terms of animal products: meat, eggs, and dairy. So can you get your protein from plants? We've got the scoop.

Before We Start: A Gift For You!

The Full Story

What do you think of when you hear the word protein? If you’re anything like most people, you may find yourself picturing muscle bound athletes kicking back heavily processed dairy shakes and going to town on greasy hunks of meat. And there’d be a reason for this: It’s a well known fact that protein is an absolutely essential factor in muscle growth. In fact, it’s essential for any sort of cell growth or repair, being the basic building blocks of the body. And sure, those connections to dairy and meat are likewise understandable; animal products are generally very high in protein, so it’s not uncommon for those who want to increase their protein intake to look to non-vegetarian sources to make it happen.

But what about those of us who are committed to plant-based lifestyles? By cutting out animal products, are we depriving ourselves of the vital protein and amino acids we need to keep ourselves healthy?

In short, without animal products, how do vegans get protein?

Well, let’s take a look at the facts.

Plant-based eaters get plenty of protein

First, let’s take a second to point out a potential misconception. Yes, it’s true that some of the richest sources of protein are animal products — namely meat, eggs, and dairy. But that doesn’t mean that they’re the only rich sources of protein.

In reality, there are a number of plant-based foods that are chalk full of valuable protein for vegans, vegetarians, and whole-food plant-based dieters. Tofu, soy, peanuts, spinach, broccoli, and beans, beans, beans (did we mention beans?) are all amazingly rich in protein. As such, the question how do vegans get protein? could easily be turned around into how could vegans not be getting enough protein? There aren’t many vegan/whole-food plant-based diets that don’t liberally include the foods mentioned above, and that’s far from a complete list. It’s fairly difficult to be protein deficient. Even more, plant-based protein is considered much healthier than animal sources of protein.

Try the MamaSezz "Am I Getting Enough Protein" Calculator

RDA protein

For a clearer picture of the situation, let’s consider our protein intakes. While everyone's protein needs can vary, the Recommended Dietary Allowance (RDA) for "OPTIMAL" protein intake is 0.8 kg/LEAN body mass.

What does that actually come out to, in grams? An easy way to calculate your RDA of protein is: Body weight (in pounds) x 0.36 = recommended protein intake (in grams). For example: If you weigh 145 lbs your protein requirement is 145 x 0.36 = 52.2 grams of protein a day.

Try the MamaSezz "Am I Getting Enough Protein" Calculator

On average, animal-product eaters get much more than that (just under 80 grams). That’s not too surprising, right? What might be surprising is that vegetarians and other plant-based dieters get roughly the same amount. Sure, meat eaters end up with a few more grams of protein per day, but the difference is negligible. Studies show that whether you’re eating meat or not, you’re probably still getting more than the daily recommended amount of protein.

So vegans and whole-food plant-based dieters are getting more than enough protein. But what about the protein itself? Isn’t it common knowledge that whole-food plant-based and vegan protein sources are inferior, because they don’t provide the full range of essential amino acids found in animal products? Well, it might be “common knowledge,” but it’s also a complete and total myth.

 A Gift For You!

Plant eaters get the same amino acids

The idea that plant protein is incomplete or inferior originally came from Diet for a Small Planet, a book published in 1971 by Frances Moore Lappé, where she cautioned readers to combine various plant-based protein sources to ensure a “complete” amino acids protein profile. The book was a major success, and the “incomplete” plant protein became firmly affixed in the public psyche. Pretty straightforward, right?

plant-based complete protein

Except that a decade later, Frances Moore Lappé had reviewed her research and reevaluated her opinion. She admitted that in trying to dispel one myth (that meat is the only viable protein source), she inadvertabtly founded another myth (that vegetarian proteins lack essential amino acids). In a 1981 revised edition of her book, she removed references to incomplete proteins and protein complementation, and added a section clarifying her mistake. But the damage was done, and despite there being no reputable evidence to back up the theory, people still hold on to the mistaken idea that plant protein can’t measure up to animal protein.

The truth is that all protein comes from the same two sources: the sun and the soil. And whether where getting our protein from the plants that get it from the sun and the soil, or the animals that eat the plants that get it from the sun and the soil, the amino acids are the same.

Plant-based proteins are complete proteins. It’s as simple as that. Whole-food plant-based and vegan protein sources are looking better and better. Plants provide the protein without all of the artery clogging saturated fats. Oh, and certain processed red meats have been shown to be potentially cancer causing.

So, how much protein are we talking about?

If you’re eating a healthy range of plant-based foods, you’ll be giving your body the nutrients it needs. We can’t stress this enough. You don’t need to be combing through nutrition labels or planning recipes around specific nutrient intakes. The whole-food plant-based diet provides.

Still, it’s nice to know what you’re getting. So, if you’re interested in the specifics, here’s a quick reference for you detailing how many grams of protein a can be found in a variety of natural, protein-rich vegetarian foods:

Plant-based protein sources

These are only a few of the many sources of protein for vegans and those following a whole-food plant-based lifestyle. And as you can see, if you’re eating these (and similar) foods, you shouldn’t be having any trouble hitting your daily protein recommendations.

How do vegans get protein? Pretty easily, it turns out.

We may primarily associate protein with animal sources, but the reality is that when it comes to the building blocks of the body, plants aren’t lacking at all. So go ahead and enjoy your favorite whole-food plant-based recipes, and don’t bother with the calculator. If you’re eating healthy, whole plant-based foods, then you’re giving your body everything it needs.

That’s how vegans get protein.

Key Takeaways

  • You can get plenty of protein on a well-rounded whole food plant-based diet
  • Plant-based protein sources are complete proteins

 A Gift For You!

What you should do now

  1. We have been where you are and we’ve helped thousands of people (just like you) transition to eating a plant based diet. If you are looking for a guide that can help you with some of the big questions, and dramatically reduce your stress, this FREE Ultimate Little Guide to Plant-Based Eating is a great place to start.
  2. If you're interested in Weight Loss, Download this fantastic FREE guide Ultimate (little) Guide to weight loss
  3. If you’d like to learn about plant-based living go to our MamaSezz Blog where you can read hundreds of “How To” articles. If you’d like to learn about plant-based cooking go to our Recipes Section for easy step by step favorites.
  4. If you enjoyed this article, then so will your friends, so why not share it on LinkedIn, Twitter, Facebook and Email

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Hope not too late to write about this app from Kenya perspective when Google has announced that it is replacing hangouts with Google Duo in the set of core applications included within Android-powered smartphones. Google I/O 2016 was the Launchpad of Google’s new app, Duo, a simple video-calling service that’s available for iOS and android. It is one of the four apps google announced during the conference.

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Move Safely with Removal Services from Home Moves and Removals Oozewood

man and vanHome Moves and Removals Oozewood is dedicated to helping residents of the United Kingdom, the rest of Europe, and the world relocate movables safely using its quality removal services, secure storage facilities, speedy courier solutions, eBay collection, and house clearance services that always deliver. To reinforce our expertise in removal services considering our successful operation for many years in the industry, we only employ professionally trained removal staff. This is evident in the customer satisfaction we deliver in our removal services.

At Home Moves and Removals Oozewood, we know how sensitive the removal business can be. It takes trust for clients to contract us for removal services, and to maintain that trust; much tact is required in the handling of shipments. For that reason, we protect our clients’ interests by reinforcing our removal services with a quality insurance policy.

In addition, to secure and move your items, we leverage special equipment, superior packing supplies, and a wide range of vans, trucks, and storage containers.

Why Home Moves and Removals Oozewood Is the Removal Company of Choice

  • We offer speedy removal services.
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Reliable Removal Services Home Moves and Removals Oozewood Offers

  • With our Courier Service, we make the shipping and delivery of your consignments super-speedy and secure.
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  • When you select our Relocation Service, you relax while we move you, your family, and your movables.

  • Our Storage Service can help you store anything from your office files to your household movables for as long as you want.
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Need a Man and Van? Prices Start from £30

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How much do I need to pay for removals in Oozewood?

We place emphasis on simplified pricing. We will give you a quote if you are moving outside Oozewood as we use an affordable day rate for all Oozewood based removals.

Our prices are not just based on distance though as we consider several factors before giving you a quote such as size of vans required, number of staff, access and packing.

What size of vans should I expect from Oozewood removals?

After a survey of your home by our staff, we will decide on the size of van for you. We will choose the right van for you as we are fully experienced in the removals process.

Customers with property we haven’t surveyed, have to provide detailed information for us to work out the size of van to be used.

Do you have provisions for weekend Oozewood removals?

Yes, the timing of the removal process is entirely up to you but we may charge a little extra for certain days and times to reflect the extra costs to staff.

How long does the Oozewood removals process take?

There are various factors that can determine the length of time it will take to finish. The distance being covered and the amount of things we have to carry are the main examples. However, there are other less obvious but ultimately vital factors.

The loading and unloading process can be affected if we have to park a few blocks away from your doorsteps. This is why we request that we are notified in advance about any possible disruptions to the move process.

What area do you cover with your removals in Oozewood?

Oozewood and Greater Oozewood are our main focus but we have delivered on long distance house removals projects across the UK.

How many days’ notice do you need?

Early notice is important if you want us to do a stellar job on the day so you need to give us at least 1 days notice.

How big are the Home Moves and Removals Oozewood vehicles?

We usually complete moves in our 3. ton vans but we equally have smaller vehicles that can save you money. One big 17-ton lorry might carry all your goods in one go but you will save more money if the goods are split across two smaller vehicles. We are an eco-friendly Oozewood business so all our vehicles reflect this.

Are you experienced in piano removals?

We are highly experienced in the professional piano removals.

Will you help with the dismantling and reassembling of my wardrobe?

We don’t undertake dismantling on the day of the move unless we were notified about it well ahead of time. By sorting the dismantling of items ahead of time, the removals process will be a lot more efficient. Although dismantling takes time, we are more than happy to help you do it as long as you notify us ahead of time.

Should I unpack my chest of drawers?

We can take your chest of drawers as long as it is strong enough to be fully moved and isn’t too heavy. If you own a self-assembly drawer, however, they are not designed to be moved when fully loaded.

How will I deal with my gas cylinders or flammable liquids?

Here at Oozewood Removals, we don’t handle gas cylinders and other flammable liquids. We don’t handle this because our insurance policy doesn’t cover this so please make other arrangements. Items that run on petrol like strimmers and mowers must be drained of fuel well ahead of time.

Will I get my wish with furniture placements from Oozewood Removals?

Our staff can place your furniture items anywhere you want but you cannot request for rearrangement after placement. This is why you need to plan ahead of time on where each piece of furniture will go.

What are the measurements for Oozewood Removals storage containers?

With our storage containers, we can offer you containers sized between and 20 cubic metres. The average house will require a 20 cubic metre storage unit for adequate storage.

What is Oozewood Removals policy with storage units use duration?

We allow our clients to use our storage units for as long as they want.

Need a Man and Van? Prices Start from £30

What Are You Waiting For, Contact Us Today!

Do you have a limit on items that cannot be stored in your storage units?

Weapons, gas cylinders, flammable liquids and all other hazardous items are not allowed in our storage units.

Should I be worried about hidden costs with Oozewood Removals?

When dealing with Oozewood Removals, you don’t have to worry about hidden costs as we make sure all prices are shown upfront.

Do Oozewood Removals have an active insurance policy?

Yes we are fully insured.

How are breakages dealt with?

We take care of minor breakages but this rarely happens because we are a fully experienced Oozewood removals company. When we are faced with more substantial damage, we aim to swiftly resolve any disputes.

Do you offer packing boxes and materials?

There is a wide range of packing materials available to pick from, simply place and order with us.

Can Oozewood Removals handle the packing process?

Our team of packers are some of the best in the industry so feel free to call us in to take care of the packing process.

I need a quote and how can I pay you?

As soon as Home Moves and Removals Oozewood fully assess your specific requirements, we will give a quote. We will await full payment before the appointment day after you have accepted our quote. We accept all major forms of payment including debit and credit cards.

When will Home Moves and Removals Oozewood arrive?

We typically arrive and start working on or before 9am on the move day but we are always flexible and can work with your schedule.

Need a Man and Van? Prices Start from £30

What Are You Waiting For, Contact Us Today!


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About Us

About Manor Court Werribee

About Manor Court

Manor Court Werribee Aged Care provides an ‘Ageing in Place’ lifestyle for our
permanent, High/Low Care Respite residents. Trusted by the Werribee Community
for over 40 years, Manor Court is fully accredited by the Australian Aged Care
Quality Agency. We are a multi-cultural, modern residency, located a short walk from
Werribee Metro Station, numerous bus stops and the local shopping precinct.

Our established and qualified team of Registered Nurses and Carers, including a
Division 1 Nurse who is on call 24 hours, pride themselves on providing constant,
high-quality clinical care guided by the Aged Care Standards and Accreditation
Agency Standards. Manor Court is one of the first Aged Care Residencies to adopt
Continuous Quality Improvement policies and practices.

Just as a family provides a safe environment for their loved ones to reach their full
potential, Manor Court inspires a comfortable, kinship atmosphere in which residents
can enjoy a fulfilling and rewarding life. Our dedicated Lifestyle Team are
continuously introducing new programs and activities tailored to our residents
individual needs.

Our lifestyle team utilise established community links to focus on physical, social,
emotional and spatial needs to create an overall fulfilling Well Being and a strong
sense of community and belonging. Manor Court is a community owned, not-for-
profit entity, meaning any surplus funds are invested in the business for the direct
benefit of residents and their Families. This allows Manor Court to have strong links
with community organisations and provide high quality care services with a variety of
health services.

About us

Our Residents feeling at home while enjoying excellence in residential care.

We care for our Residents through;

– Individualised Services and Support

– High Standards of Clinical Care

– Outcomes Designed to provide Quality of Life

– Facilities fit for Purpose

Wyndham Focus

Engagement with Stakeholders

Community Ownership

Accountability of Staff, Service Providers and Management

Respect for residents, Families and Staff

Excellence in ALL we DO


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Sliding Gate Openers for Your Home or Business

Outdoor gates and openers must be designed to withstand a variety of working conditions: rain, wind, cold and heat place high demands on the material and functionality. The use of high-quality, maintenance-free materials guarantees the longevity and trouble-free use of our openers which we strive to attain. We have different opener concepts available to meet the special needs of residential and commercial users - the Comfort and Dynamic concepts.

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Comfort 860 S and Comfort 861 S sliding gate openers are powerful, and are just the job for operating heavy sliding gates. They are extremely compact despite their great strength. Fitted in a stylish and high-quality aluminium housing, they blend in perfectly with your sliding gate system.

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Comfort 860, 861

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Comfort 860 and 861 are just as powerful as the S versions. Built into a slimline aluminium housing, they are perfect for use with any type of fencing. There are two standard post heights available, but special lengths of 950 mm up to a maximum of 2,028 mm are also possible.

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What I Wear to Work (at Home): Sali Christeson, Founder and CEO of Argent

She always keeps her power blazer on.

sali christenson, founder and ceo of argent

In a bi-weekly series, we're interviewing female executives, founders, CEOs—basically, boss ladies—on their "power suit" a.k.a. the outfit they wear every day for easy dressing to conquer whatever the job throws at them.

what i wear to work logo

Sali Christeson's story of how she started her women's workwear label, Argent, is a familiar one to anyone who has struggled with dressing for the corporate world. After years in the finance and tech industries, Christeson grew frustrated with the lack of stylish and functional clothing offered to women who work in more conservative environments. She set out to fill this gap by creating workwear that wasn't stuffy—think pantsuits in bright, bold colors and prints—but would enable any wearer to feel comfortable and confident.

What sets Argent apart from other workwear brands is the fact each piece is designed with fashion at the forefront. "I have seen a number of women who used to work in consulting or finance and would quit to start their own workwear lines," she says. "But no one was really bringing in that fashion expertise and I knew that was a massive gap for me going into this." Christeson doesn't have a fashion background; she immediately hired a design team to create the garments and build out its supply chain. Meanwhile, Christeson as CEO deals with operations, strategy, and marketing.

fast company innovation festival   day 2
Christeson, in a bright orange pantsuit set, speaks on stage at the 2019 Fast Company Innovation Festival in New York City.
Brad BarketGetty Images

The brand initially launched with a collection ranging from pantsuit silhouettes to jumpsuits in color and were heavy in the buys for blacks, navy, and neutrals. "One of the biggest learnings for us after the first season was how much of an appetite there was for color, which very much aligns with who we are as a brand," Christeson says. "We sold out of our red suits, olive suits, and cobalt suits very quickly."

These days, you can find Argent suits in many fun and contemporary styles, like a linen two-piece set in pastel pink and a two-toned houndstooth printed blazer. Aside from looking sophisticated and cool, Argent's blazers are highly functional. Sleeves contain hidden bands that keep your cuff up and jumpsuits are convertible for easy use in the restroom. "I want to inspire women to be bold and have a bit of a 'fuck it' attitude at work and just go for it in their careers," Christeson says.

argent founder and ceo sali christenson
Christeson pairs her suit with a modern twist on a pair of oxfords.

The message clearly resonates. Argent's pieces have been worn by powerful women across a variety of industries, including politicians like Kamala Harris and Hillary Clinton and entertainers like Amy Poehlher and Awkwafina.

Christeson leads a team of 12 people split between both coasts. Manufacturing is all done in New York City's garment district, though the COVID-19 crisis has made that process a tad more difficult. "I think it's a tough time for everyone honestly," she says. "We had to shut all four of our retail locations and our corporate team is working remotely. We definitely saw less appetite [for workwear] the first couple of weeks, but now we're starting to see a little bit of bounce back in that."

So, if you're tired of your sweatpants and want a cute blazer for that interview or big Zoom presentation, Argent has you covered. Ahead, I chatted with Christeson on her personal work style (she still makes trips into the office; she lives within walking distance) and how you can steal her polished, work wardrobe for yourself.

Her Morning Routine

"My son usually wakes us up between 4 and 6 a.m. He is our alarm clock. We spend time with him, do breakfast, etc. It kind of varies morning to morning, but usually I'll trade off getting ready with my husband, who also works at Argent. I'm pretty quick and streamlined in my routine because I have to be so. I shower, lots of days I won't do makeup, and I'm straightforward in how I dress. I have mostly adopted a denim-and-blazer style. And then I walk to work, which is only a few blocks away [from our house], so it's very convenient. My husband and I are the only ones in [the office right now]."

argent sali christenson
For Christeson, this outfit says "I'm ready to tackle the day."

Her Getting Dressed Strategy

"I wish I was the person that laid everything out [the night before], but I'm not. I look the morning of and then just kind of go for it based on how I'm feeling. I play around with blazers, tops, and shoes. And then mix in different types of denim. I love doing a full suit, so I'll definitely rock a full suit even when I don't really have a reason for it."

Her Work Uniform

"I wear a blazer pretty much every day with either a t-shirt or a turtleneck and then my Current Elliott patch jeans. I also really like B Sides denim. For the most part, I wear a lot of Argent. In terms of jewelry, I am Southern so I have a ton of go-to pieces that are classics, and love the brand Jenny Bird. I like subtle gold jewelry, so I have on a necklace that I've worn every day since I was 15 because of my mom. I wear that with my stud earrings. I wear a lot of sneakers, especially my pair from Adidas. I also have a pair of Native sneakers that I like a lot and love the [footwear] brand Mari Giudicelli."

The Three Words That Describe Her Power Outfit

"Bold, practical, and classic."

Her Motto

"Only focus on the things you can control and don't let the rest stress you out."

Get Christeson's effortlessly tailored work aesthetic, below:

For more stories like this, including celebrity news, beauty and fashion advice, savvy political commentary, and fascinating features, sign up for the Marie Claire newsletter.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io
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Media Release Climate Change

No plan for climate change in updated Reef 2050 Plan

August 19, 2020

The Australian Marine Conservation Society (AMCS) says the updated Reef 2050 Plan released today contains no new action to tackle the threat of climate change, despite accepting that global warming is the biggest threat to our Great Barrier Reef.

The updated plan acknowledges there is ‘a critical window of opportunity to take the actions needed to sustain the Reef’, but the plan relies on other countries to do the heavy lifting to limit global warming to 1.5°C above pre industrial levels.

“As far as climate change is concerned, this is a Plan without a plan,” said Imogen Zethoven, Director of Strategy at AMCS.

“There is still a gaping climate change policy hole at a Federal level, and this urgently needs to be addressed in the Reef 2050 Plan. Currently it’s all talk and no action.

“Australia’s policies are on track for a world 3°C warmer. We know that our Reef won’t survive beyond 2°C. The Reef 2050 Plan was an opportunity to change direction, but this draft misses that opportunity. It must be corrected in the final plan – incredible Reef wildlife and tens of thousands of jobs in the tourism industry depend on it.

“To preserve our wonderful Reef for future generations, we need to cut our emissions now. We must reject any further growth of coal, oil and gas and commit to transitioning to 100% renewables over the next decade. Sadly, due to past inaction, we will keep seeing the devastating mass bleaching events that have beset our international icon in recent years, but we can reduce their severity and frequency over time if we act now.”

AMCS repeats its call on the Australian government to develop an emissions reduction target that is compatible with limiting global warming to 1.5°C and a plan to achieve it, that will create jobs in regional areas of Queensland hit hard by COVID restrictions. The organisation also calls on the Queensland government to set a far more ambitious emissions reduction target than 30% by 2030.

Ms Zethoven says the Plan contains existing measures to reduce agricultural runoff that harms inshore corals and seagrass meadows and indirectly leads to outbreaks of coral-eating Crown of Thorns starfish. She called for the Queensland government to introduce a multi-year funding package to ensure full compliance with recently introduced Reef water quality regulations.

The Plan also acknowledges that commercial fishing  is a serious threat to our Reef because of the impact on commercially targeted fish stocks and endangered species.

The Plan relies on the implementation of the Queensland Sustainable Fisheries Strategy to deliver world class fisheries reform and protection for species like turtles and dugongs. However, the Strategy has so far failed to deliver conservation benefits for the Reef, with no significant progress since September 2019. The strategic actions outlined in the Plan are vague and non-committal, and will fail to deliver the fisheries reform the Reef needs for future resilience in the face of warming waters.

Ms Zethoven says AMCS will prepare a detailed submission, and encourage its 270,000 supporters to make their voices heard as well.

AMCS is a member of the Reef 2050 Advisory Committee to the Australian and Queensland environment ministers on behalf of the Queensland Conservation Council.


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After a years-long dispute between former principal Jeff Sloan and the Chico Unified School District, judge pro tem Draper Gregory sided with the district Thursday in a civil suit.

Lawsuits began after the former Marsh Junior High principal was reassigned to an alternative education school in spring 2004, and then to classroom teaching the next year. He eventually resigned.

Sloan filed a suit in Butte County small claims court in February asking for $3,033.60 for legal fees and $50 against the district, its superintendent and board of trustees. After almost two hours in court and a brief intermission, the judge ruled in favor of the school district.

In the settlement of a previous lawsuit, Sloan was awarded about $100,000 in lost wages, retirement credits and legal fees. He claimed the payments were incomplete and resorted to small claims court.

Assistant Superintendent Bob Feaster said he thought the school district had settled Aug. 16, 2006.

Feaster said he didn”t say much in court Thursday, and that most of the trial was dialogue between Sloan and Gregory. The judge pro tem said the burden of proof was on Sloan, and he didn”t prove his case.

The goal is to move on, Feaster said, but the school district has still been dedicating resources to the 30-plus public record requests Sloan has submitted since March. Sloan has asked for e-mail and phone records and any proof that he did anything wrong. Feaster said it has been hard to devote time and money to answering the requests because of a smaller staff during summer.

Feaster said he hopes all parties involved can be happy and be finished with the legal battles.

“I hope we can move on,” Trustee Rick Rees said. “This isn”t the only thing going on in the Chico Unified School District.”

Staff intern Karen McIntyre can be reached at 896-7761 or

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• Cassandra Sciscuanpunt (left) and Angel Thao (right) practice some moves from "Single Ladies" with professional dancer Ashley Everett Tuesday at Nelson Middle School in Thermalito.(Mary Weston/Staff Photo)
All Chico E-R photos are available here.

THERMALITO — A professional dancer who grew up in Chico visited Nelson Avenue Middle School to tell students they can achieve any goal through education, hard work and dedication.

Twenty-year-old Ashley Everett moved to New York at 16. She had made MTV videos, appeared with Tina Turner and toured with the Radio City Rockettes and Beyonc?.

This semester, students are learning routines performed to songs in Angela McLean’s dance class. On March 23, Everett and the students shared some moves from “Single Ladies.”

“They don’t really get to meet anyone this big ever, and they are so excited,” McLean said before the students met the dancer.

The tall, long-limbed dancer in three-inch heels towered above the adoring students who asked her questions and showed her some of their moves.

How tall are you, when did you start dancing and who have you danced with were recurring questions.

Everett left Pleasant Valley High School to attend a school in New York City for students who are pursuing professional careers.

“When I was 16, I moved to New York to pursue dancing as a career,” Everett told the students. “It worked I guess, because I’m a professional dancer.”

Everett began her professional dance career in high school after she auditioned for Beyonc? in 2007.

She waited 4 1/2 hours outside in the snow to get an audition. The choreographer liked her. She made a video with Beyonc?, and soon she was dancing with her on a worldwide tour.

Home on a break in June, Everett had to catch up on all her school work, so she could graduate from high school.

“It was really hard; you have to make a lot of sacrifices to be a professional dancer,” Everett said.

Everett has toured two years with Beyonc? and one year with the Radio City Rockettes.

Videos are also very hard to make, she said. The last video she danced in took over 14 hours to shoot, with no breaks or food.

However, she encouraged students to pursue their goals.

“I think anything you set your mind to and work hard at you can achieve,” Everett said.

She moved to New York with her mother to pursue her dream to be a dancer, and everything has fallen into place.

“It’s amazing how things work out if you set your mind to something and stay focused.

Dancing is a tough career, she said, because there’s so much competition.

“There’s always someone who is prettier, taller or thinner than you or someone with better hair who knows something you don’t,” she said, “but you just have to not let that bother you and stay focused.”

Everett started dancing ballet at 3 years of age. She said being involved in dance or other activities can keep youth out of trouble.

Danielle Taylor, a physical education teacher who grew up with Everett in Chico, called to ask if she would come and talk to the dance students.

“I’m doing it because I want to give back to the community I’m from,” Everett said.

“I also love to inspire kids,” McLean teaches the dance class to fifth-, sixth- and seventh-graders at Nelson Avenue Middle School.

Principal Jim Walters said the school offers the elective class every semester to give students who might not otherwise have the opportunity the opportunity to become involved in dance.

Staff writer Mary Weston can be reached at 533-3135 or

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MarioWiki:Pre-release and unused content

From the Super Mario Wiki, the Mario encyclopedia

MarioWiki:Pre-release and unused content is a writing guidelines page designed to show how to organize the information present on the pre-release and unused content pages, instead of having it presented with randomly formatted paragraphs filled with unrelated factoids.

Early ideas

Some ideas may be seriously considered during parts of development and even have concept art drawn for them, but are subsequently abandoned before even being programmed into the game.

Example: The development team of Super Mario Galaxy 2 seriously considered including cameos from the Pikmin and Donkey Kong series, but Shigeru Miyamoto shot down the idea. The cameos were not programmed into the game before being abandoned, but the fact that they were considered at all is still a significant aspect of the game's history and development.

Early iterations

Some games get completely overhauled during development, resulting in the finished products sharing almost nothing with their earlier incarnations. Other games jump from one console to another, and even if the look or gameplay appears to change very little from one platform to the other, it is still a major shift in the game's development.

Example 1: Paper Mario was originally titled "Super Mario RPG 2" and featured noticeably different visuals. Even though the Paper Mario and Super Mario RPG 2 builds are almost nothing alike, they're part of the same development cycle, so they're considered the "same" game.

Example 2: Super Paper Mario was originally planned for the GameCube but was converted into a Wii game, resulting in different controls, yet affecting the overall gameplay and style of the game very little. Nevertheless, the fact that the final game was a Wii title is a marked difference from the original plan.

Early builds

A build closer to the final game may have content not present in the data of the final version. Cut content can often be found in press kit material (screenshots, videos, etc.) or in appearances at conventions such as E3, the Consumer Electronics Show or the Tokyo Game Show. Outdated screenshots in the instruction manual and public demos also fit in this grouping.

Since builds are rarely named, they should ideally be named by the time and place they were exposed. For an example, a build shown at the 2011 Electronic Entertainment Expo should be named "E3 2011 Build".

Unused data

Often, unused assets (sprites, sound files, etc.) remain on the disc.

Examples: Paper Mario: The Thousand Year Door and Super Mario Galaxy have several unused models and sound files present on the disc.

Note: Saying that "there is unused content" on the disc/cartridge and then describing the content without supporting media is not enough. Unused content needs to be uploaded directly to the wiki, or else there must be a properly cited reference link to a page or video describing the unused content. The Cutting Room Floor wiki is an excellent source for this.

Any other information that doesn't fit neatly in the above groupings can be placed here. This info frequently takes the form of magazine or website writeups, which report that something is different from the final product. Title changes (if they're not paired with platform changes or retooling of the game) also go under this header.

Example: The UK Philips CD-i magazine featured an article presenting a different plot for Hotel Mario. As no other known publications reported the information and the magazine shows no proof of its affirmation, it could be reasonably considered to be an error on the magazine's end. However, it cannot be proven wrong either, and so it should be included just to be "safe", although the uncertainty of the situation must also be noted.


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Market Drayton Infant & Nursery School

‘An excellent, happy school, where we enjoy learning’

Old and New Toys

During our topic The World Around Me the children investigated toys. They looked at the differences between old and new toys and sorted them. Some objects proved more difficult to sort than others and provoked a lot of discussion.


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Market Drayton Infant & Nursery School

‘An excellent, happy school, where we enjoy learning’

Welcome to Market Drayton Infant and Nursery School

Part of

Empower Trust

We are a busy but friendly school, with lots going on. This website aims to give you a taster of the school, as well as providing up to date information for parents, pupils and the wider community.

We hope that you enjoy your visit to our website, and that you find the information you are looking for. Please feel free to contact the school direct with any queries you may have.

Welcome from the Headteacher

Our school offers a safe and secure environment that aims to support all aspects of a child's development; learners within it are emotionally secure and from this they can achieve to their full potential.

We constantly aim to raise standards in learning and teaching.

I believe that all children, staff and members of the school community should achieve to their potential and this is what we strive for in our school; learning is for life and we aim to encourage lifelong learning.

Only twenty percent of a child's learning takes place within a school environment; it is therefore important that we work in close partnership with parents in order to develop children fully.

This website aims to give you practical guidance, curriculum information and further information about the school as whole.  Please refer to it regularly as it is one of the main sources of information about the school and do not hesitate to contact the school if you cannot find the information that you are looking for.  I would also be delighted to show you around the school providing any further information you require.

Samantha Scott


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The Health Scare That Changed My Life

It’s Monday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Monday as long as they keep coming in. Thank you for reading!

Yup, success stories are back! And I’m looking for more. Follow-ups, mid-progress reflections—every story at every stage has the potential to inspire folks out there who are getting started or contemplating a new beginning. Contact me here to share your story—long or not so long. You never know who you’ll impact by doing it. Enjoy, everyone!

As a lifelong martial artist and owner-operator of a martial arts school for 8 years, I’ve spent the majority of my adult life training or in the gym. I have always worked to have a healthy, active lifestyle, attempting to manage weight and conditioning through high intensity training while following the Standard American Diet (SAD).

For many years, I supplemented my martial arts training with running or cycling long distances at high intensity. I remember feeling that if I didn’t work hard there would be no benefits. I worked out so I could eat whatever I wanted without the concern of gaining weight. I was oblivious to any related health risks.

This produced a highly stressful, chronic cardio lifestyle with poor dietary and lifestyle practices. Not to mention, as I aged, the weight gain came regardless of the amount of exercise I did. My weight gain was not excessive by most conventional standards, but I could never recapture my previous results, and the training became progressively harder as I aged.

During that time, I witnessed my high blood pressure increase, and to my ultimate surprise, learned I had cancer.

I was diagnosed in August 2013 with bladder cancer, and was devastated to find I had a tumor. I truly believed my lifestyle was healthy. Being a father of two young daughters, I wanted to be a good role model for them and be there throughout their lives. I could not get my head around the fact that, although I was doing what I’d always been taught was healthy, I actually wasn’t. At that time, I had no idea the impact my stressful eating and training regimen was having on my body.

The cancer was successfully treated through surgery, but I wanted to ensure it didn’t come back. I also wanted to finally deal with the blood pressure concern that had been with me for years.

I started to “eat healthier” with a renewed focus on eating throughout the day, consuming plenty of fruits and whole grain foods, reduced fats, and replacing animal fats with recommended processed vegetable oils. I even took supplements I thought would help my general health. Regardless of my best efforts, my weight continued to increase and my energy plummeted. I remember routinely coming home after work, planning to train but needing to nap first.

I was frustrated that the dietary and exercise advice I was following was not helping.

While I had stopped running when I found out I had cancer, I began again in 2015—this time with much less intensity regarding pace and distance. I intuitively felt it would be better to follow a moderate training schedule, but did not have the information or education to help me at that time.

For over a year, I ran almost every day at a lower intensity and generally for a shorter distance. I felt pretty good during that phase, however my weight started creeping up again. I had settled into a pattern of keeping “fit,” but my efforts to manage my weight—and my overall health—were failing.

My Introduction to Primal Health

In February 2017, a college friend suggested that I listen to the Primal Endurance podcast featuring the Maximum Aerobic Function (MAF) system of cardio training.

I listened, and listened and listened. From that point forward, I started learning as much as I could about Primal living. In fact, I’ve listened to Brad Kearns so much that his voice and Mark Sisson’s message have become imprinted in my DNA…lol.

I immediately reduced carbs by eliminating all sugars and grains, and quickly worked to eliminate refined oils—helping me become fat- and keto-adapted.

I also modified my training to stay within my maximum aerobic function heart rate for almost all of my runs, and reduced my training to allow for more rest and recovery.

In August 2017, I went to my doctor for my annual physical and full blood work. I had lost 30 pounds since I saw him last. My blood markers were excellent, too, and I did not need to continue blood pressure medication.

I continued to devote as much time as I could to learning about primal living and ancestral health, and in February 2018, I enrolled in the Primal Health Coach Institute program—earning my certification in just 6 months!

I entered into my primal journey to overcome my own health concerns, and to better understand what I need to do to improve my overall health and longevity. And all of my expectations have been exceeded!

What I’ve Done Since Getting Certified…

I have been building my health coaching business organically, while continuing on with my current career. My enthusiasm grows as I work through the processes of building and maintaining my coaching business website and blog, having an active social media presence, and working with my employer to promote health and wellness for our employees.

As I move toward my retirement years, I reflect on a time when I was excited about reducing my responsibilities and taking it easy. But now that I am “aging backwards,” I am excited about something totally different—filling those years working as a Primal Health Coach.

Since starting my Primal Health Coach journey, my intent has always been to be a resource for lifelong positive health changes for my clients, family, friends, and colleagues. I hope to inspire, encourage, and educate as many people as possible, regardless of age or perceived limitations.

I am an example that you can take charge of your health and longevity and win!

— Vern Gorman

Primal Health Coach Institute Directory listing

Have a story to share? Email me here. Thanks, everybody, and have a great week.

About the Author

Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.

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  1. Nice story, I’m also approaching retirement and would like to have a lifestyle type of business and as I read yours and others’ stories, it is inspiring. Thanks for sharing.

    1. Thanks Donna,
      It’s very rewarding helping others to see there is a path that can improve or undo so many issues. I thank the Primal team for impacting so many in such a positive way.

  2. Thanks for sharing! A lot of what you said really resonates with me especially the part about knowing instinctively that something in the mainstream advice is wrong, but having nothing to back it up. I’m continually in a medical gray zone and then a few years later something I instinctively did is vindicated by new research. That little voice inside is really our friend, even if it’s at odds with what we’re told.

    The mention of martial arts triggered a memory. I had played Judo for several years, and when I moved I tried to find a new dojo. The instructor probably didn’t want a woman flipping him around through the air because he immediately, after I introduced myself demonstrated some grappling move that put his barrel chest directly on the pillows of my chest. XD

    He then lectured in that position, applying pressure for the next ten minutes. At the time it made me angry but now it’s just funny, with the passage of time. I made sure my face registered pain without wincing, I didn’t need him to make his point any more obviously. And I patiently waited and listened. Making my point that I wasn’t a wuss.

    I miss the mental game of Judo. However, he lost a good student that day. I would’ve walked through fire for my previous sensei. I never did find another dojo, the only other one I was interested in was Brazilian jujitsu but it was full of cops with scowls and I’m a person who giggles when I fight. I’ve had a lot of laughing grapples and that’s an atmosphere that’s hard to find, the playfulness atmosphere.

    I would love to see someone do a crossover wrestling / judo class. The theories and strategies are different and we had a lot of fun learning from a wrestler who joined our class. Also it’s almost impossible for women to learn wrestling in any other way. I tried, really tried. It’s only marginally less hard than joining the football team.

    1. Loved you comments Angelica. You made me laugh. Although as a former martial arts instructor I am very impacted by how you were treated. Women are amazing martial artists, either standing or on the ground and I do believe in BJJ as a practical 1 on 1 tool. My art is Kenpo, more standing but incorporating the ground. I also reffed professional MMA for 12 years.
      I hope you get back to what seems to be a calling for you. Just need the right instructor and thank you for your reply about my story. I hope it resonates with many.
      All the best

      1. Thank you, it means a lot to me. We used to watch UFC. It was in the 1990s so they still allowed people to keep fighting even after drawing blood. I was watching the women for a while too. I like things that show a person what their true limits are. I don’t really consider it “extreme” sports, but that’s what they’re called. My current interest lies in the Wim Hof direction. It really helps me. But it’s not the first time I’ve been taught to breathe like that. Kundalini Yoga teaches fire breath too.

  3. Hi Mark

    I was a vegetarian eating mostly beans, rice fruit and quinoa for decades. at a health screening at work i had a fasting blood glucose of 380 and at 6’1 174 lbs. at that weight the last thing i expected was diabetes. They did an A1c and it was 14.3 after the diagnosis of type 2 diabetes my healthcare provider recommended a low-carb simple keto diet. After three months my A1c was 6.2 without ever taking medication. The Keto diet changed my life dramatically. Thank you for your articles and advice.


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The Coming Disaster?

Imagine something disastrous is about to happen. An asteroid hitting the earth. A great fire. Or maybe the death of someone in the room.

Now imagine that you’ve been given the task of explaining to those gathered in the room why this coming disaster is actually a good thing, and why they should be glad that it is happening.

That sounds like a tall order, doesn’t it? But that’s what Jesus is trying to do in the gospel reading that we just heard.

Our reading from John takes us back to the last Supper, to Jesus’ final words to his disciples before his death. They’ve shared a meal. He’s washed their feet. Judas has just gone out into the night to betray him. Jesus has told his friends that he will be put to death, that he’s going away.

And then he tells them, “Do not be troubled! If you loved me, you would rejoice that I am going to the Father. It is to your advantage that I go away”

Yeah right! At that moment, nobody’s buying it. No one sees the advantage, and this is definitely not a rejoicing crowd. This is a community in crisis, fearful, anxious, sad, questioning. Jesus is trying to tell them that his death is actually a good thing for them, but they are having a hard time hearing it.

Maybe you know how it is in a moment of crisis. That moment when you go to the doctor’s office, and you see the doctor after the biopsy, and you hear the word “cancer”, and after that you really don’t hear or remember anything else the doctor says. That’s what the upper room must have been like for Jesus’ closest friends. They had to come to terms with the fact that the reality they had known and experienced, walking alongside Jesus in the flesh, was about to disappear forever.

But, Jesus tells them, there is a new reality coming, and it is even better. And though they can’t really hear him, Jesus tells them about it anyways, he tries to paint a picture for them of the new reality that will be ushered in by his death. A post-crucifixion, post-resurrection, post-ascension reality. Or, as we might like to think about it, our reality.

And so Jesus begins a long discourse which lasts from Chapters 14 through 17 of the gospel of John. He answers their questions, he circles around and around, repeating himself, saying the same thing in different ways, painting a picture of the new reality using a variety of images. We heard just a snippet of that discourse today. Some of what Jesus says really does sound like a paradox. “I am going away and I am coming to you.” Well, how does that work? We get the going away part, death we are familiar with. But what does Jesus mean when he says that he is coming to us. When he says that he is going to the Father, and that the Father and he will come to us and make their home with us? Is that why it’s better that he’s going away? Is that why we should rejoice?

Let’s listen to some more of what Jesus has to say:

“I will not leave you orphaned; I am coming to you. You will know that I am in my Father, and you in me, and I in you.”

“If I go and prepare a place for you, I will come again and take you to myself so that where I am, there you may be also.”

“I am the vine and you are the branches. Abide in me as I abide in you.

“As you, Father, are in me, and I am in you, may they also be in us.”

“I will ask the Father, and he will give you another Advocate, the Holy Spirit, to be with you forever. You know him because he abides with you and he will be in you.”

The picture that Jesus is painting here is an image of divine in-dwelling, of God living in us. The images he uses, of family, of home, of a vine and branches, the language of abiding and being in and dwelling all point to a new reality for the disciples. Whereas up until that time they had experienced Jesus as a flesh and blood human being, the new post-crucifixion, post-Easter, post-ascension reality is that they will experience the divine, Father, Son and Spirit as an in-dwelling presence, God within us.

Is that how you think of God? Maybe not. We use a lot of language that points to a God who is out there, not in here.

How is it that we came to think of God as out there, as up there in heaven, as distant and remote when Jesus describes the post-Easter reality in such intimate terms, using language of mutual in-dwelling, God in us and we in God, using such participatory and relational words? Well, the question of how we got to the idea of a distant God might be a good one for theologians or church historians.

But more importantly, the question for us is how do we experience God?

I take Jesus at his word. I believe that God dwells in me, and in us collectively. And when I say God, I don’t want to get hung up on language. If you are more comfortable saying Father, or Jesus, or Christ, or Spirit, or the divine, or Grace or Love, that’s fine, let’s not let our language get in the way. I believe that God dwells in us, just like the picture that Jesus paints in his farewell discourse. But I also believe that even though God dwells in us, often we don’t even know it. We can live our lives totally unaware of the divine presence and power which lives in each one of us and in our communities. Despite the reality that the divine makes its home in us, our minds are perfectly capable of convincing ourselves that God is a separate entity, one that must be out there somewhere. In fact that’s the way we usually think.

But every so often we manage to stop thinking long enough to experience this new reality, the God who makes a home in us and in whom we find our home. Way back in the 1970s, Karl Rahner, one of my favourite theologians, predicted that the Christians of the future would be “ordinary mystics”, people who follow Christ not because of what somebody else said but rather because they themselves had experienced something. I think Rahner was right. I believe that most of us who are here this morning are here because we are indeed “ordinary mystics”, people who have experienced something, and want to experience something more.

Do you experience God in the way that Jesus is describing, as an in-dwelling presence, as one who makes a home in you?

I dare say that the honest answer to this question for many of us is “I’m not sure!” Because sometimes it’s hard to put your finger on it, isn’t it? It isn’t always easy to articulate, it isn’t always easy to get a handle on our own experiences, especially our spiritual experiences.

Which is why there is such amazing value in pursuing our spiritual journey as a community rather than solely as individuals. Our experience of the divine in our lives is hard to get a handle on, hard to pin down, and we need to share our experiences in community in order to figure out just how it is that God is present and working in our lives. That’s what the church is meant to be, a community where we can share our stories with each other and where we can hear the stories of those who have come before us, in our scriptures and through our traditions.

Jesus is getting us ready for a new reality, the amazing, incredible good news that God is to be found within us, making a home with those that God loves.

How do we experience that new reality?

Yr C Easter 6. May 26 2019. St. Albans

Readings: Acts 16.9-15; Ps 67; Rev 21.10,22-22.5; John 14.23-29

Image by Merry Losie, Creative Commons

ReImagine: Preaching in the Present Tense now available from Wood Lake Publishing

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What I’m Reading, Watching, and Listening To This Week

link love

Here are a few fun and informative links from around the web. Hope you enjoy this edition of link love. Have a great weekend, friends!

1.    How to help the Louisiana flood victims. The catastrophic flood devastating Louisiana is now the worst natural disaster to strike the United States since Hurricane Sandy. The national media has essentially ignored this catastrophe. However, there are groups making a difference.

2.    The “Cajun Navy,” a team of ordinary Louisiana boat owners have rescued over 20,000 fellow community members trapped by Louisiana floods.

3.    Is the Zika virus a scam?

4.    Mental illness is more than just depression and anxiety.

5.    American’s best new restuarants.

6.    The Barefoot Contessa’s favorite spots in Paris.

7.    The science behind why you feel sick when you try to read in a car.

8.    These toffee bar chocolate chip cookies are delicious.

9.    What to do when you’ve made a bad decision.

10.  The advantages of long distance relationships.

11.  These creamy chipotle ranch enchiladas are a great freezer meal option.

12.  When the pilot is a mom.

13.  How to bake the perfect red velvet cake.

14.  WEN haircare is being sued by users.

15.  Is it your adrenals, thyroid, or both?

16.  WOW Airlines is a relatively new airline offering low fares to Iceland and Europe. Find out what it’s like to fly on WOW Airlines.

17.  Tricks to save on airfare.

18.  A kickstart video from Tracy Anderson.

19.  The best bread in New Orleans.

20.  The secret to strong friendships.

21.  If you’re obsessed with the musical Hamilton, have the soundtrack on repeat non-stop and feel helpless without your fix, you will love the new podcast, The Room Where It’s Happening.

22.  How to plan a trip to a place you know nothing about.

23.  Listen to the Essential Oils Summit August 22-29 2016 and learn how to use essential oils safely and effectively.

24.  How savvy travelers save time before a flight.

BLOG I’M LOVING: TravelFashionGirl.com is a traveler’s guide to practical and stylish travel gear.

Share what you read, watched, heard, or did that made you think twice in the comments.

P.S. You May Have Missed:

My Favorite Beauty and Wellness Products: Natural Treatment for Calluses + Dental Hygiene + Natural Nail Polish Remover + More!

The Chic List: San Antonio City Guide + Online Safety + Travel Tips + Recipes + Wellness + Photography Tips + More Fun!

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Marsy’s Law for Oklahoma Team Seeks Opportunities to Speak with Community Organizations

We’ve been busy connecting with supporters across Oklahoma who are committed to expanding crime victims’ rights through passage of State Question 794. We recently joined with members of the faith community and local leaders from Tulsa to Lawton, and it’s clear that energy for this movement remains strong.

Victory depends on our ability to connect with people like you who care deeply about this cause. Together, we can prevent further victimization of Oklahomans who have been hurt by crime or lost loved ones to violent acts. We still have many people to reach between now and November. If you are a member of a community organization that would like to know more about SQ 794, we would welcome the opportunity to talk with your group. Please email us at or sign up to volunteer.


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Sustainability at Martini Sportswear

European manufacturing, outstanding product quality and environmentally friendly materials - sustainability is an essential part of Martini Sportswear's corporate strategy.

Find out more about how this principle is anchored in the mission and vision of the Austrian outdoor expert ...

Durable sports fashion made in Europe

Sustainability instead of cheap fast fashion - following this motto, Martini Sportswear approaches the topic of sportswear as sustainably as possible. An important aspect is the location where the ideas and products emerge. The combination of Austrian design and European production in the Tennengau family business guarantees optimal results.

The ideas originate at the Martini headquarter in Annaberg. The implementation then takes place through the European partners of our trust. What comes out of this excites customers worldwide - fair and sustainably produced fashion from Europe, which not only looks good, but also works flawlessly.

Material quality as a benchmark for sustainability

Another important aspect is the durability of Martini Sportswear products. Because the principle applies: the more durable, the more environmentally friendly. To increase the durability of our outdoor clothing, only high quality materials and manufacturing processes are used. More recently, particularly environmentally friendly materials such as wood or algae are tested. But see for yourself!

PrimaLoft® as a sustainability model

What mission drives us at Martini Sportswear? Working with technologies that are as sustainable as possible - and among them, PrimaLoft® is considered as a pioneer and role model. It has been a long time now, that the manufacturer of the artificial down alternative is committed to environmentally friendly action.

Sustainable product ranges are developed, thus reducing the negative environmental impact. Only recently has the company made a breakthrough: a sustainable high-performance insulation that consists of 100% recycled materials.

By the way, by 2020, 90 percent of all insulation products are to be made from materials that have a recycling share of at least 50 percent - still maintaining the same insulation performance, of course. A path Martini Sportswear eagerly likes to tread together. More about our pioneering technologies you can find here!

Wood - The sustainable fiber of the future

Sportswear made of wood? Yes, you read that right - this plant-based raw material is processed into functional fashion at Martini Sportswear. For this, the outdoor expert from Tennengau in Salzburg uses the Lyocell fibers of the TENCEL™ brand. The fibers are obtained from wood and are considered the most environmentally friendly among the viscose fibers.

The solvent used in the processing cycle is recycled to almost 100 percent. A special feature that makes TENCEL™ the fiber of the future - and has gained the European Business Award for the Environment.

Another ecological advantage - The wood from which the fibers are extracted originates from sustainably designed treatments. This means that only forest areas that are not suitable for forestry are cleared. By the way, TENCEL™ cools more than linen and is softer than silk and more absorbent than cotton. A real natural talent among the materials!

... and the development continues

At Martini Sportswear, the signs point to continuous development - always keeping an eye on the well-being of the environment. That's why our team is currently also working on other natural alternatives, such as SEACELL™ fibers derived from marine algae - naturally in a sustainable and gentle manner. We at Martini Sportswear will keep you up to date about our new scientific achievements in our magazine.

More about the values of Martini Sportswear

To pursue an efficient sustainability strategy is just one of our principles at Martini Sportswear. Who is getting curious now? Here you can find our more about the corporate philosophy and the incomparable Martini Experience!

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Shimmer Bracelet

Shimmer Bracelet

  • Shimmer

    A minimalist chain bracelet set with a round Labradorite. At first glance it is a quiet grey stone, but when the light hits it at the right angle it flashes beautiful shades of blue or green revealing its true vibrant personality. Designed to look amazing when combined and layered with Spark and Glint bracelets.

  • Details

    Stone measures: 10mm

Material: 925 Sterling Silver
    Plating: Rhodium
    100% Nickel free
    Made in the EU

  • Our methods

    As with all Martini's Fire products, this piece is made following the highest concern for ethical, eco friendly production and social responsibility.

© 2018 by Martini's Fire

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Finding a home away from home

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“It looks like the flights are delayed,” Karen informs the dozen of us standing in the small lounging area of Victoria International Airport. “It might be another hour until they arrive.”

Karen directs her attention to me. “Joel is writing an article about the project; would you like to ask some questions?” I smile. “Who wants an interview?” Pema accepts my invitation and we sit down in one of the comfortable airport lounge booths, across from a pleasantly decorated Christmas tree.

We are awaiting the arrival of three Tibetans en route from Delhi. They are arriving in Canada as part of the Tibetan Resettlement Project. The project, initiated in 2007 during a meeting between Prime Minister Harper and His Holiness the 14th Dalai Lama, is bringing 1000 Tibetan refugees from the rugged Arunachal Prudesh region of Northeast India to Canada for resettlement. During a five-year period, which began on Mar. 17, 2011, Tibetans would arrive with landed immigrant status and be assisted in the resettling process by project volunteers. Funding for the project is all privately donated and used to help Tibetans integrate into Canadian society. Pema arrived on Sept. 12, 2014.  “That was my first flight,” she informs me. Upon arriving, she was greeted with flowers and welcoming scarves by mentors and the Tibetan community. “I felt very happy, shy, surprised,” Pema explains. “It was a mix of feelings.”

I got involved with the project after I took a mentorship course with Reverend Scott of the Anglican Diocese of Canada in December. The diocese is one of 85 sponsorship organizations across the country, and in this case sponsors the resettlement of Tibetans. The Diocese handles the donated funds, and uses them to support a resettlement model known as Project Tibet. Project Tibet Victoria currently has two apartments rented in Esquimalt that Tibetans rotate through before acquiring more permanent housing. The push is for Tibetans to become self-sufficient quickly, leaving space for others to arrive in the given time frame. To facilitate this process, Tibetans first find entry-level work and improve their English skills, hoping to draw closer to their field of expertise over time.

Some of the Tibetans arriving have university degrees or have owned businesses in India; however, a whole new standard of qualifications is required in Canada.  Pema received a five-year degree in Tibetan astrology and practical training in India. Unfortunately, although the field of Tibetan medicine (holistic healing, which is similar in ways to Ayurvedic and traditional Chinese medicine) has developed to a small degree in the West, most Canadians have no idea what it is. “I have to start from zero,” she sighs.

Pema is currently working at Value Village. She recognizes that the job is not related to her Tibetan education, but I see her humility and resilience in the settlement phase. She takes the experience in stride with a sense of humour. “I got a technique [for] how to sweep a big store in two hours,” she says with a laugh, noting what she is learning along the way.

Pema has also been working for an ill elderly lady who requires help cleaning her home. I notice as Pema calmly discusses her experiences that she is naturally drawing closer to situations which reflect  her background as a healer. Pema has developed a connection with this lady; earlier in the day the lady had called her from the hospital where she had been transferred. The holiday season meant people were busy and there were not many visitors.

“I went to meet her and she was very happy.” Pema smiles, noting that when we feel sick we need personal connections. “I thought I would give her emotional support.”

Emotional support is also a gift that mentors offer to incoming Tibetans. Mentors are a unique aspect of private sponsorship (as opposed to government sponsorship) in that they are able to offer support when it is needed or requested, no matter the time of day. Each arriving Tibetan is matched with a mentor. “For me, my mentor is Carol,” says Pema, “and she’s been so nice. She is very caring for me. Even if I forgot my umbrella she would get her car [and] drop it off for me because she is worried I will get wet in the rain.” Mentors assist newcomers in a variety of ways, such as shopping, finding work, or learning how to use the bus system. After the first few months, Pema has been very appreciative of the kindness of mentors, and is particularly fond of the transit system.

“Wherever I go, I can read in a bus, I can drink in a bus, I can do anything in a bus,” she tells me with exuberance, “but if I’m travelling in my village the bus is very unsteady and the road is broken; I used to vomit in the bus.”

Tibetans have been living as stateless refugees in Arunachal Prudesh for over a half-century. In 1959,  thousands followed the Dalai Lama over the Himalayas after an uprising against the oppression of Chinese occupation. Today, in Arunachal Prudesh, nearly 8 000 Tibetans exist in an unsettling limbo, unable to return home to an occupied country, yet unable to fully integrate into Indian society. As a result of being stateless, Tibetans living in the area are not allowed to receive government work or go to public schools. At a young age, Pema was forced to travel several hours by bus over winding roads to a Tibetan boarding school. She was allowed to return home only once or twice a year. In this type of situation, family separation is a cost of education for Tibetans in Arunachal Prudesh. Cultural loss is another cost of growing up as displaced refugees. In Pema’s small village, there were only a few Tibetans, so she never spoke her native tongue growing up.

“When I was in my village I would never speak Tibetan,” she says. “My parents would speak in Tibetan, and I can understand what they are saying, but I never spoke [Tibetan] back to them because in my area my friends are all Indian or local peoples, so I have to speak in their language, or I have to speak Hindi.” Additionally, Tibetans are often not fully accepted by local communities. Despite living in the area for over 50 years, Tibetans are sometimes still seen as outsiders or intruders. Tenzin Lhundup, who arrived in Canada with Pema, arrived home from school one time having seen “lots of writing on the walls [saying] ‘go back refugees.’” In another instance they closed down all the Tibetan shops for four months. Arunachal Prudesh cannot be a long term solution for Tibetans, and as there is currently no possibility of returning home, resettlement is the only option.

Back in the airport I watch the mentors and project volunteers converse anxiously with other Tibetans as the flights are worked out. Despite the tense anticipation, spirits are high and I feel a compassionate presence surround us all. It is the same feeling the Dalai Lama emanated to the crowds at UBC during his teachings last October. Pema and I both attended His Holiness’s teachings along with hundreds of other Tibetans. Crowding in from the heavy mainland rain, many Tibetans were overcome with emotion seeing their spiritual leader for the first time. “He’s like our parent,” Pema tells me.

“When I saw him, tears were running from my eyes. I always try to follow his advice. Even in my phone I have his picture and it gives a peace of mind.” Another Tibetan newcomer tells me that “he is the one who has guided us since childhood.”

The Dalai Lama has always looked out for Tibetan people and continues his work to preserve Tibetan culture. “Wherever you go, whatever you do: keep your culture alive,” he requests. “Don’t forget, don’t forget that you are a Tibetan.” In initiating the Resettlement Project, the Dalai Lama has given Tibetans an opportunity to preserve their culture and learn more of what it is to be a Tibetan. Pema never experienced her homeland, and growing up amongst others in the same situation, she did not notice the issues of being displaced. However, after arriving in Canada she began to realize the state of Tibetan people.  In her ESL classes the teacher would ask students about their experience in their country. “Every time I was so numb,” Pema says softly, “I don’t have words to express how my country was. I used to say I’m originally Tibetan but I’m born in India, and every time I come out with these words it makes me very sad.”

Pema’s family left Tibet after the 1959 uprising against Chinese rule. Today, the People’s Republic of China continues to occupy Tibet and works to eradicate Tibetan culture. Having a picture of the Dalai Lama, speaking of human rights, or having a Tibetan flag could be cause for beatings, imprisonment, or torture. In 2007, Tenzin Lhundup went to Lhasa, the capital which used to be the home of the Dalai Lama. Now, there are often more soldiers than Tibetans, enforcing these limitations. “Lhasa used to be a holy place,” Lhundup tells me, “but now after Chinese occupation it’s a prison camp. Now everything is turned upside down. I think it’s time it should be changed. People must know.”

Tibetans landing at the little airport in Victoria and other areas across Canada are being given an opportunity to educate others about Tibet, including the Chinese.

At my home in Cordova Bay a Chinese exchange student named Alice stays with my family. In school back home she was always taught that Tibet is a part of China, never realizing the situation in Tibet. “All that I know comes from the textbooks” Alice points out. “There is no global news on the television, and the Internet is controlled by the government. We can’t even go on YouTube”. On an individual level, Pema was able to break down some misconceptions amongst Chinese people in her ESL class, which included students of Chinese ethnicity.

“At first when I went to class, I felt very scared because I had never interacted with Chinese people.” However, Pema quickly became comfortable as they asked of her feelings as a Tibetan and of the situation faced by Tibetan people. Pema acknowledges that Chinese people do not have access to good information but is quick in sharing with the Chinese students that “we have different culture, we have different language, different clothes—everything is different. I’m not Chinese—I’m Tibetan.”

The feelings of the Project Tibet community as we head into 2015 are those of apprehension. There are still a number of Tibetans due to arrive as part of the project, and there is just over a year left for them to land. In order for all of them to arrive and settle, donations must continue to assist the resettling model and mentors must be consistent in providing support. So far in Victoria, mentors, volunteers, and donations have been generous to make this happen.

In a widely privileged country such as Canada, there is an obligation to offer support to those in need, regardless of whether it is a local or international cause. “Everybody should be able to provide for their families, regardless of age, sex, or colour,” Reverend Scott tells me. When this is not happening, and if we are able, “we need to help. That’s all there is to it. We don’t let people be persecuted for who they are.” The Tibetan Resettlement Project is offering Tibetans from Arunachal Prudesh an opportunity to become self-determining and to freely express themselves.  In our comfortable airport chairs, Pema tells me, “Victoria is a small city with a big heart.” I hope that as a greater community of Victoria, this expression can continue. FEA_Figure_Emily Thiessen_web


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Lavender Medium Nancie Purse in Purple and Aqua Floral Jacquard Upholstery Fabric

Shipping to United States: $16.00

These unique Purses are made from beautiful and durable upholstery fabrics. They are sewn by hand on industrial sewing machines in our studio in Vermont.

The Nancie purse is the perfect size for everyday use. Three multi-use front pockets and one large zip pocket on the back help you stay organized and ready for anything! Each bag is fully lined in sturdy cotton and features two inside pockets. Because the bags are made of upholstery weight fabric, they are very durable and withstand the weight of books, laptops and other heavy items.

This purse comes standard with two upholstery fabrics straps but can be made with a black adjustable strap upon request!

The upholstery fabrics used in these bags are designed by Mary Lynn O'Shea and woven specifically for her in The Unites States.

Approximate dimensions: Width at top zipper: 11.5", Width at bottom: 13.75", Height: 10", Upholstery strap drop: 12.5", Adjustable strap drop: 12.5"-23.5"

NOTE: Each color name describes a group of fabrics that we use together in both bags and clothing. Orders will contain the same fabrics as the bag pictured but the fabrics may be placed differently on the bag. However, the main center panels will always be made from the fabric pictured. Every bag we create is a unique piece! If you require a bag to be identical instead of similar please let us know and we'll do our best!

Dry clean only. Woven and Hand made in The United States!

Shipping from United States

Small Purses Ship USPS. All other domestic orders, ship UPS. Internationally, we ship via USPS flat rate boxes.

Your bag will be fully insured and packaged thoughtfully and carefully. We do our best to ship within a week of your order, but due to our show schedule, occasionally they will be delayed by a few days. If it's absolutely imperative that you receive the bag in an expedited fashion, alert us in the message section when you place your order, and we'll make special arrangements. This may necessitate a higher shipping fee.

We take great pride in delivering only the highest quality handmade bags. If the item received is damaged or not as described (keeping in mind that each bag is unique, due to the handmade nature of our product), simply return the bag within two weeks from order, and we'll happily send you a new bag!

Once fabric has been cut off of the bolt, it is not returnable or exchangeable. For this reason we encourage our fabric customers to purchase samples before ordering yardage.

For wholesale inquiries, please message us. We do not consign our bags.

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COVID-19 - Updates & Information

Dementia research and innovation

We are committed to improving dementia care in Tasmania

Our state-of-the-art dementia unit

In July 2017, we opened the Balfour Wing of our Peace Haven home. This modern dementia unit accommodates 16 residents in a secure, safe and friendly environment. With cutting-edge facilities, the unit – along with our specially qualified staff – is enhancing the lives of those living with dementia.

Dementia research

In May 2017, we helped launch a collaboration between Masonic Care Tasmania, Masonic Centenary Medical Research Foundation and Wicking Dementia Research and Education Centre. This $250k dementia research and demonstration program will involve us:

  • Shaping a new model of dementia care in aged care practice;
  • Undertaking research to model new roles for graduates of the Bachelor of Dementia Care from the University of Tasmania; and
  • Providing a program across two years at our three facilities.

In July 2018, Dr Emma Lea, a key driving force of the program, presented at The Alzheimer’s Association International Conference, the largest and most influential international meeting dedicated to advancing dementia science. Being accepted and given the opportunity to present on an international stage is a significant acknowledgement of the extraordinary team and the important work they are doing. The presentation entitled The Dementia Care Support Worker: A New Role for Care Worker Graduates of the Bachelor of Dementia Care was presented by Dr Emma Lea and the team from Wicking Dementia Research and Education Centre, with the DCSW and Masonic Care Tasmania Executive Director of Clinical represented as co-authors.

Meet Elroy, our new dementia therapy robot!

Elroy is a humanoid robot that’s made specially to engage and entertaining our residents suffering from dementia. As part of our Improving Dementia Care Project, the robot uses software designed for aged care. He can move, feel, hear, speak, see, connect and think, giving him a friendly, patient and active personality.With programming support from staff, Elroy will run music groups, exercise classes and a games hour where residents will be encouraged to socialise.


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Healthy Food Guide for Exercise

Eating for exercise starts with eating a healthy balanced diet and then tweaking it for the activity or sport you're participating in. Consuming a balanced nutrient intake will help when trying to achive your goal of a better physique or improving your performance.

Nutritional Advice

Protein & Weight Loss

When you're exercising to loose weight, consume protein to help develop your muscles. Find out why protein is important for you.

How Does Protein Work to Rebuild Muscle

We've all been there: the day after that heavy weights session or important event, where you struggle to physically function. Whilst a lot of effort goes in to performing to your best, we tend to forget that our body has to perform every day.

Nutrition Tips For Muscle Maintenance

Everyone who understands recovery knows that feeling of soreness, tired and strained muscles after a tough performance or sustained training.

Recovery Food and Post-Exercise Nutrition

Get the most out of your workouts and follow these simple nutritional strategies to optimise recovery.

The Facts About Protein and Strength

Protein is essential for anyone who is training for increased strength and power. There are a few reasons why, and it's important to understand just how crucial protein intake is before you make any decisions over your nutrition.

Strength Training Diet Tips

Increasing your strength and power is a matter of feeding your muscle the high-quality protein and micronutrients they need to achieve peak performance

What Should I Eat After Exercise?

If training is the key then nutrition must be the lock. They both work together to help you achieve the greatest training adaptation.

What Is Clean Eating?

What is clean eating? It is a relatively simple nutritional concept and it’s one that is gaining traction. It involves eating foods that are un-processed or minimally processed; foods that are as close to their natural form as possible. Ultimately, clean eating is a lifestyle choice.

How Does Digestion Work?

We take a look at the digestion process; food's journey through the body and protein's journey to muscles..

Nutritional Health Tips To Improve Your Wellbeing

Despite the marketing gimmicks for skin creams and anti-aging elixirs of youth, the best things you can do to look better start from the inside – better nutritional health is the key to feeling good about yourself.

Smarter Eating Ideas

Whether you want to lose weight, control your balance of nutrients or avoid certain foods altogether in order to hit your goals, there are a few simple strategies that can help everyone.

Healthy Protein Snacks On The Go

We all know protein is important for muscle growth and maintenance, and one excellent way to make sure you maximise benefits from training is through well-planned meal prep that includes a good amount of protein.

Healthy Protein Snacks for A Healthier You

It’s time to rethink the way you’re snacking. Including protein between meals could be the extra edge your diet and fitness programme needs.

Good Protein Snacks From Vending Machines

Don’t let your diet go to hell just because you have to snack from a vending machine. Here are three good protein snacks you can grab from vending machines.

Protein, Preparation and Portion Control Tips

At Maximuscle we believe the 3 P’s of Protein, Preparation and Portion Control may help guide you in the right direction to have a successful and healthy balanced diet that will benefit your personal goal.

Can You Have Too Much Protein?

Protein helps with muscle development but with the vast array of information available, ofter saying to consume large amounts of protein, what information should you follow

Protein Snack Ideas

Everyone snacks, we may not realsie how often we do it or what we've eaten as it's easy to grab a chocolate bar or biscuit if we're hungry, instead of choosing healthier alternatives.

Paleo Diet Explained

Wondering what the paleo diet is? take a look at Maxinutrion's informative article online today to find out more about paleo foods and nutrition.

Hydration in Sport and Fitness

making sure you're well hydrated throughout the day is important to health, wellbeing and the ability to continue exercising. So it all boils down to this

Healthy Snacking Ideas and Options

All of us are guilty of reaching for a chocolate bar to beat the mid afternoon cravings, and subsequently feeling terrible that our healthy eating vows have been obliterated, however, snacking doesnt have to be sinful.


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May B. Chic

Ooh La La Crop Top

Ooh La La! Look at you!  This crop takes the statement right out of every observers mouth when they see you!  Easy to throw on and make a statement with. Made with some of the softest tee material you won't want to take it off.

This crop is a crop, pair it with some high rise jeans or shorts and you'll be good to go!

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Kappa Kappa Gamma (KKG) choker necklace in sterling silver
Kappa Kappa Gamma Silver Choker Necklace
close up of womans neckline. she's wearing a short sterling silver necklace with a kappa kappa gamma inline charm and a slightly longer necklace with a 14k gold VOTE inline charm.

Mono Choker Necklace in Sterling Silver (KKG)

Regular price $108.00 $0.00 ships free!

The perfect initiation gift or a sweet surprise for your big or little, our lowkey Kappa Kappa Gamma Monogram choker necklace adds a tiny bit of shine and you'll never want to take it off (though we do recommend removing it when you sleep!)

Handmade in NYC in sustainable .925 sterling silver. Also available in solid 14k yellow gold by special order.

16" round sterling silver cable chain that can be adjusted to 15" and 14.5"; approximately 9mm from kappa to gamma.

Each necklace is made to order, so please allow 7-10 business days before shipping.

  • Sustainable sterling silver
  • Handmade to order in NYC
  • Adjustable to 3 different lengths

Our Promise

We pride ourselves in delivering high-quality jewelry at the best possible price.

Made in the USA

We handcraft all of our pieces in New York City and work only with vendors who commit to environmental sustainability, ethical sourcing, and fair hiring practices.

We create all of our pieces from the highest quality recycled 14k gold and pure .925 sterling silver. We certify that our pieces do not contain nickel, cadmium, or lead.


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Color Atlas and Manual of Microscopy for Criminalists, Chemists, and Conservators

by Nicholas Petraco & Thomas Kubic

CRC Press LLC, Boca Raton, London, New York, Washington, DC (2004).

ISBN 0-8493-1245-0.

U.S. Orders: 800-272-7737, FAX 800-374-3401;
Canada & International Orders: 561-994-0555, FAX 561-989-8732.

313 pages; very highly illustrated. Hardcover. US $199.95.

This book, dedicated to the memory of Dr. Walter C. McCrone, is written by two authors with extensive experience in criminalistics, both as practitioners of forensic microscopy, and in the teaching of forensic science methods. In the introduction, they recognize the role of geologists, chemists, and materials scientists in solidly establishing polarized light microscopy (PLM) as “the initial method of choice for characterizing, studying, and identifying a broad range of microscopic-sized bits of matter.” They also note that “In recent years, art historians, art conservators, archeologists, architects, forensic chemists, environmental chemists, and gemologists … have joined the ranks of professions that use PLM methodologies in their work,” and that these new workers in the field need a text which is “short on theory and long on basic fundamental techniques.” Their stated goal, therefore, is to provide “a working manual that demonstrates simple, concise rationales that can be used by members of all these disciplines to characterize and identify broad ranges of materials, thereby enabling them to solve many of their analytical problems.” As materials encountered in casework, they provide a table of hairs, fibers, inorganic and organic compounds, and paints/pigments that reads like the index of a microscopic particle atlas.

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Amid community lockdowns for COVID-19, more senior living leaders began to understand the importance of engagement technology more than ever. In fact, the number of leaders who view the technology as having a clear return on investment for their communities has more than doubled since the pandemic began, jumping from 24% to 48%, according to a report released Thursday by senior living technology firm iN2L.

The report, which compares responses from more than 100 senior living leaders collected in March of last year and then again in June, also suggests that more leaders now believe engagement technology differentiates their communities, compared with 2019. Respondents who say their community is definitely or probably differentiated due to these investments have increased from 73% to 88%.

Senior living leaders also reported that their communities are doing a better job at engaging residents. Almost two-thirds (63%) reported that they now do this very or extremely well, versus only around half (53%) in 2019. This could be due to a heightened focus on resident engagement and compensation for not being able to carry out normal in-person visits and activities.

“COVID-19 has challenged community leaders in so many ways, and they have risen to the occasion,” said Lisa Taylor, iN2L’s CEO. “We predict that it’s going to be the norm to see engagement technology come out of the activity department silo and permeate every aspect of senior living.”

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