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promoting locally based agriculture through education, community outreach and networking

Our Work

Farm to Table works at the local, regional and national levels through innovative, community-driven policy work and strong partnerships.

We build capacity by working with New Mexico’s rural, metropolitan, border, and sovereign communities through the development of accessible, equitable and thriving food, farming, and policy initiatives.

By building local capacity we are not only creating additional resources in that effort, but we are also cultivating leaders that can bring new perspectives and experience to the work.

The result is innovation that can be shared in other communities and other efforts.

Farm to Table’s Outcomes
Farm to Table programs create positive outcomes by

  • ensuring a connection between farmers and school cafeterias enabling the sale of local fresh produce into institutions (schools, senior centers, hospitals, etc.) and area restaurants.
  • supporting opportunities to learn that highlight the relationship between children and the food that they eat by integrating school gardens, farming, and health and nutrition as components of educational programming.
  • sharing essential information through trainings and individualized technical assistance that engage farmers and buyers about traditional and innovative agricultural methods in the areas of food safety, quality management systems, marketing, enterprises and resource development focused on community food and agriculture initiatives.
  • building the public’s understanding of the interrelationship between farming, food, health, education, and economic development by fostering rural and urban community networks.
  • helping communities achieve food security that include food retail and financing opportunities.
  • empowering previously disenfranchised voices and advancing informed policy through civic engagement and advocacy education.
  • connecting food, agriculture, health and equity issues by assisting groups and communities in local, state and federal policy work.
  • supporting sustainable agriculture practices.
  • educating children and adults about the importance of consuming locally produced food and supporting local agriculture.
  • gathering folks in learning environments such as the National Farm to School Network’s Farm to Cafeteria Conference in April of 2021, co-hosted by the Farm to School Alliance, of which Farm to Table is a founding member.


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Beige trousers and pullover from Fendi

Beige trousers and pullover from Fendi. Step into the limelight this fashion season with these new arrivals from Italian fashion house, Fendi.

This three quarter length cotton high-waisted beige trousers comes in a wide-cut leg design with five pocket finish that are completed with the Fendi lettering embroidery to the waistband.

Now pair this with this off-the-shoulder cropped pullover that comes in a long sleeve design. Composed using a knitted ribbed silk technique it comes with a block colour stripe motif in orange and pale blue.

Both this trouser and pullover are made in Italy and offers smart casual fashion for young fashionistas looking to step out to those al-important get together with friends in the latest designs from this classic Italian designer house.

Beige trousers and pullover from Fendi

For the latest in ladies and teenage designer fashion trends check out Irish fashion website, Follow us on social media, Twitter, Instagram, Facebook and Snapchat. The best in teenage dresses, jackets, top and jumpsuits.

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Eva Mendes in Alberta Ferretti

DALLAS, Apr 30, 2010 / FW/ — TGIF! I hope that you are taking advantage of the beautiful spring days that we are all having. Eva Mendes, Melissa George, Sarah Wynter, Rihanna and Nicky Hilton seem to be doing just that.

In New York at the DKMS 4th Annual “Linked Against Leukemia” Gala last night, Eva Mendes walked the red carpet wearing a dusty peach satin Alberta Ferretti crochet-paneled gown from the Alberta Ferretti’s Fall 2010 runway collection.

Also spotted at DKMS were Melissa George and Sarah Wynter who were hosted at a table by Tom Murry, President & CEO, Calvin Klein, Inc. and Malcolm Carfrae, Executive Vice President, Global Communications, Calvin Klein, Inc., and gala chair member.

Both Melissa George and Sarah Wynter were wardrobed by Calvin Klein Collection for the evening. Each of the women’s look were designed by Francisco Costa, the Women’s Creative Director for Calvin Klein Collection.

DKMS is committed to the fight against leukemia and works to match donors with patients around the world in need of a bone marrow transplant. For more information, please visit: www.dkmsamericas.org

Nicky Hilton in Zac Posen for Target

Meanwhile across the Atlantic, Rihanna wore a Mara Hoffman’s Spring 2010 Net Back Chiffon gown in Cloud black print for her newest music video “Te Amo” during filming in foggy Paris, France on Thursday, April 29th.

Back here in the U.S., Nicky Hilton was spotted Wednesday night in Zac Posen for Target again! Nicky wore the Zac Posen for Target Brocade Tie Dress in Floral Print while attending to the Gilbert Chagoury Chagoury Couture North American launch.

Nicky has also sported the sailor dress in animal print from the Zac Posen for Target collection.

Nicky’s look is available for women everywhere! The Zac Posen for Target collection launched in Target stores and on target.com on April 25. The collection ranges in price from $17.99 to $199.99. The Zac Posen for Target Dress Nicky is wearing is only $74.99.


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London calling …

… and we answered! From the 19th to the 25th October, we (the 4FHW, Mr. Meth and Ms. Gutschlhofer) went on a cultural adventure to London! Our trip began at the airport in Innsbruck, from which we flew to London Gatwick. After a 1,5-hour bus drive, we were finally able to check into our hostel! Besides visiting the different sights like London Eye, London Dungeon, Royal Observatory, British Museum, Buckingham Palace and many more, we had a chance to taste different typical English food and we even had the opportunity to talk to native Londoners during our interviews about Brexit for a school project.

An absolute highlight for us was the Jack the Ripper walk, in which we learned about the victims of said murderer, went to the places they were killed and were presented different theories on who actually was Jack the Ripper. We defied wind and weather, short nights and long days, immersed into the shockingly scary history of London and were part of the big city life for a few days. So overall, we had an exhausting, but fun week in London and many unforgettable experiences! – Katharina Lettner and Emma Haider

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Comic and pop art of President Licoln Digitally Printed Glass for the Ford Museum.

ImageVue Digitally Printed Glass

About Printed Glass

Print in high definition direct to glass with our ImageVue Printed Glass Printing option. With full color spectrum up to 1200 DPI, we can print truly vibrant images and designs onto glass up to 110”x 62”. Choose printed glass for light enhancing imaged windows or privacy partitions. Perfect for barn doors, glass shower doors, and glass tabletops. Choose between different levels of opacity and density to achieve the perfect effect. Printed glass is a true example of functioning art.

Our ImageVue Glass Printing service allows you to to submit your own artwork or use any of our designs from our decorative glass library. Scale, rotate, change colors, and add effects to the patterns and print direct to glass creating a unique piece for your project. For a deeper level of creativity, mix with our other glass services like etched glass, back painting, and LED lighting.

Printed Glass Overview

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Featuring 36 samples representing all of our lines of decorative glass, wow your clients with high quality samples, specs, and drawings to land your big project.

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Home / Knowledge / News / Textiles / Cotton harvesting in full swing

Cotton harvesting in full swing

Oct '09
In almost all cotton growing areas farmers have started harvesting. Thankfully, the weather conditions have been ideal for the last two weeks which is favorable for growers to enter their fields and pick up their cotton. Some areas of Macedonia, like Serres, are a bit late and will boost harvesting in the coming week.

The whole sector is very much focused on seed cotton prices and so far farmers are getting paid 'fair prices' that will encourage cotton cultivation for the next season. At the same time there is a lot of interest in cotton seed prices. Ginners are trying to find attractive prices for their stocks but due to supply's increase prices are dropping.

Quality wise, the first bales are ranging between low HVI 31 to high end HVI 41. According to several sources the greater part of our production will most likely stand between HVI 41-1/-3. Of course in the next two weeks we are going to have a better view of the basic quality produced. Regarding quantity, the good news is that the yields both on the field and at the ginning mill are better than last season which means that the production drop will not be as much as the acreage drop.

Apart from the harvesting news, during the week some ginners took advantage of the NY futures increase and sold to international merchants at fix price small lots of their new crop. Prices that business was concluded were between 63.50-64 usc/lb FOT for the high end HVI 41. It is estimated that so far about 15,000 tons of the crop has been sold. Turkish and especially Egyptian demand has slowed down a lot.

Thrakika Ekkokistiria S.A.

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Joined 07-20-11, id: 788545, Profile Updated: 01-27-16
Author has written 2 stories for Life, and Sci-Fi.

Greetings! My name is Harley, and I am delving back into writing after ignoring it for a few years.

I would love criticism if you read any of my stories. I am also interested in being a co-author or editor, so feel free to message me!

Destiny of the Stones by Samantha Kristine reviews
A stone keeper is born every time an older one dies. They have great powers. Only seven can exist at a time... but what if an eighth one is born too? And what if they have control of the fate of both future stone keepers and the world?
Fiction: Supernatural - Rated: T - English - Supernatural/Friendship - Chapters: 3 - Words: 2,659 - Reviews: 4 - Favs: 1 - Follows: 1 - Updated: 12/29/2011 - Published: 11/10/2011
Sort: Category . Published . Updated . Title . Words . Chapters . Reviews . Status .

The Wall reviews
What if art was seen as harmful and dangerous? In a world where logic is the purpose of life, society represses creativity and most forms of art. Molly is on track to become one of the greatest thinkers of her time, at least until she is caught being creative. What will happen to an artist in world with no fiction, no music, no religion, and no allies?
Fiction: Sci-Fi - Rated: K+ - English - Sci-Fi - Chapters: 4 - Words: 5,104 - Reviews: 5 - Favs: 2 - Updated: 7/4/2016 - Published: 1/27/2016
Where I'm From
A school project that led to an epiphany. My personal past and outlook on the future.
Poetry: Life - Rated: K - English - Poetry - Chapters: 1 - Words: 225 - Published: 11/24/2012 - Complete


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European Urology app 1.1

European Association of Urology in Mobile \ Medical

European Urology app Download

European Urology, the official journal of the EAU, has been a prestigious urological forum for over 35 years, and is currently read by more than 20,000 urologists across the globe. With an recently released 2012 Impact Factor of 10.476, the journal has become the leading scientific publication in the field of urology & nephrology journals according to the ISI Thompson Journal Citation Reports.

To keep up with the rapidly evolving world of medicine, technology and surgical techniques, European Urology is constantly updating and innovating its features and layout in order to provide the best clinical guidance, research and education for urologists across Europe and the world.

Elsevier is the publisher of European Urology, the official journal of the European Association of Urology.

European Urology publishes peer-reviewed original articles and topical reviews on a wide range of urological problems. Topics such as oncology, impotence, infertility, pediatrics, lithiasis and endourology, as well as recent advances in techniques, instrumentation, surgery and pediatric urology provide readers with a complete guide to international developments in urology.

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Home Care Pro is a mobile program used by home health care providers namely: nurses, physical therapists, occupational therapists, speech therapists, home health assistants and medical social workers. Care providers can work on their documentations, clinical notes, OASIS, 485's, medication...

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The Hidden Truth on Art Painting Supplies Exposed

In case you are comfy with your answers to those questions, you then might need to contemplate painting your property your self. Nonetheless, if you are looking for a complicated end or usually are not one of the best at these kinds of tasks, it is possible price your while to have knowledgeable paint your property.

Just be sure you will purchase the required colours that you want. Remember the fact that you are not require to buy all the colors. Attempt to buy the primary colours solely like crimson, yellow and blue. These colors could be mixed to provide you with the color that you simply like. Try to have a color guide if in case you have any difficulty in mixing. It will absolutely assist you save some huge cash from shopping for all the paint colours.

World Painting History

Small palette knife. Would never cross that lands.

The historic change in rule from completely different countries is likely one of the purpose for why town now has such various cultures and backgrounds within it, which has helped to further increase on the artistic movements coming from right here. Town now consists of massive numbers of Irish, French, German, Afro-Caribbean and English residents.

One thing else to do prior purchasing for these paintings must be to have a price range. What someone could not understand is that these paintings can expensive depending on the quality and the artist that made them. But, for some folks the paintings are going to be so stunning that they won’t have drawback paying the additional value to get their fingers on such a phenomenal merchandise inside of the house.

Paint Tray and Liners. She found a silk scarf.

All of us have this to a point – a delicate caress in a single spot can tickle some place else, scents evoke flavours, and we turn chilly on listening to on a blood-curdling screech. These experiences are unusual ‘wiring’, but some individuals are ‘wired up’ differently from the rest of us. For instance they might see specific shapes picked out in distinctive colors, or see particular colours on hearing distinctive sounds.

The success of sure films and TV collection have additionally added to the popularity and fame of town of New York and this has meant that everybody knows concerning the metropolis right the world over and far past the boundaries of America. New York can be classed as a really international city which once more helps it is reputation to spread far and vast.

It is utilized to a painting on one another to create slides, drawings and particular shadows, together of two or more shades of paint. Keep all of your materials inside straightforward reach. If you start painting, you do not want to go operating around looking for your supplies. Put together the whole lot you want earlier than starting.

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Trade deficit balloons to $6.2 billion in Oct

New Delhi, Nov 28 | Updated: Nov 29 2006, 05:30am hrs
Indias trade deficit witnessed more than a two-fold increase to touch $6.2 billion in October 2006 from $2.9 billion in October 2005. In September 2006 the trade deficit stood at $5.3 billion.

Releasing its provisional data on Tuesday, the government said the trade deficit for April-October, 2006 was $ 30.2 billion, 20.3% higher than the deficit of $ 25.1 billion (provisionally revised figure) during April-October, 2005.

Exports during this October were $ 9.6 billion compared with $ 8.6 billion in October 2005.

Exports in the first seven months of the current fiscal was $ 69.5 billion against $ 56.9 billion during the same period last year, a growth of 22.1%. The government has increased the export target by 26% to $126 billion by the end of this fiscal. Meanwhile, imports during October 2006 were $15.8 billion, 36.7% higher than $11.5 billion in October 2005. Imports during April-October, 2006 stood at $ 99.7 billion, which was 21.4% higher than imports at $82.1 billion during April-October, 2005.

Crude oil imports were valued at $ 5.3 billion in October 2006 compared with $ 3.4 billion in the corresponding period last year, thus registering growth of 55.35%.

Crude oil imports during April-October 2006 were $ 34 billion, which was 39.45% higher than crude oil imports of $ 24.3 billion in the corresponding period last year.

Non-oil imports were estimated at $10.48 billion during October 2006, which was 28.92% higher than growth on non-oil imports of $8.1 billion in October 2005.

Non-oil imports in April-October, 2006 stood at $ 65.7 billion, an increase of 13.5% over $ 57.9 billion in April-October 2005. Rajiv Kumar, Director and chief executive of Icrier, said, The trade deficit may be due to oil firms rebuilding inventories, taking advantage of softening of oil prices during the said period. But if you look at the rupee, it has remained strong and even in near future, it is likely to be stable. So the market has discounted this factor. Overall, the situation does not call for any worry.


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Click to show 0 Down Car Lease Deals NY - New York, NY, USA
0 Down Car Lease Deals NY - New York, NY, USA

0 Down Car Lease Deals NY

New York

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New York
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Business Description

Driving in New York is a pain enough for most - don’t add to it by getting tangled up with a complicated leasing broker who doesn’t have your interests in mind. At LeaseCarNY, our revolutionary online broker system allows you to take control of the auto leasing process.

Our convenient online system gives you instant access to a massive selection of cars, trucks and SUVs, as well as guidance from our highly experienced team. Simply complete your online application, pick out your vehicle and received a free quote. We’ll even deliver your car to you directly free of charge.

If you are in the market for a new car, truck, minivan, or SUV, leasing may be the ideal option for you. Our auto leasing services allow you to drive a great new vehicle, without the high monthly price typically associated with buying new. Our team of leasing experts can answer all your questions, find you the vehicle of your dreams, and help make sure you don't have any issues at all. No matter what type of car you need, we will find it for you and get your riding in style in no time.

Lease transfers are one of the most underutilized options for getting out of a lease today because most dealerships don't want their customers going that route. Here at Lease Car NY, however, we put the needs of our customers first. A lease transfer is when you allow someone else to take over the remainder of your lease, so you can get something new. This is an excellent option that allows you to get something that meets your current needs, and also provides the person taking over the lease with a wonderful vehicle without the longer-term commitment.

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Very knowledgeable staff of Lease Car NY. Once you went there, they will update you about the models of the cars. You will love their services.

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Circulomics Receives $1.5M SBIR Phase II Grant

Logo-CirculomicsCirculomics, a Baltimore, MD-based developer of a single molecule analysis system, received a $1.5M SBIR Phase II grant by the National Institutes of Health (NIH)/National Institute of General Medical Sciences (NIGMS).

The award will enable the company to develop a single molecule platform for DNA/RNA sample quality analysis based on PicoSep technology.

Led by CEO Dr. Kelvin Liu, Circulomics is advancing PicoSep, a single molecule instrument that can perform accurate sizing and quantification of DNA/RNA while consuming only picoliters of sample and 20 molecules of DNA.
Sizing occurs through a simple hydrodynamic mechanism based on the flow behavior of DNA in small buffer-filled microcapillaries. This mechanism allows for rapid and accurate sizing of DNA/RNA across a wide range of sizes including small DNA oligonucleotides and high molecular weight DNA. Quantification is performed by direct single molecule counting of the size-separated DNA.

The first products to be developed will be kits for RNA/DNA integrity analysis and high molecular weight DNA sizing. The sensitivity of single molecule counting will enable detection of minute amounts of degradation. Beyond these first products, PicoSep can be combined with novel molecular assays to examine other nucleic acid characteristics such as conformation and quality.

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Fire Fighting in Canada

Headlines News
Massive Brandon fire may have been human-caused: Police

June 19, 2018, Brandon, Man. - Police say a massive blaze that destroyed multiple buildings and caused about $25 million in damages in a western Manitoba city may have been started by people.

June 19, 2018
By The Canadian Press

Sgt. Jeff Hoad, spokesman for Brandon police, said multiple witnesses saw several people in the area behind Christie’s Office Plus in Brandon just before the building was engulfed in flames May 19.

He said police do not know yet whether the fire was deliberately set or if it was an accident. Hoad said there is also no evidence that operations on the rail line, located near where the fire started, sparked the blaze.

Fire crews were called out during the afternoon of May 19 but strong winds spread flaming debris from the office building to neighbouring businesses and an apartment complex across the street.

Many of the buildings were completely destroyed and others had extensive damage, including the 58-unit Massey Manor apartment building.

The Brandon Police Service, Office of the Fire Commissioner, Brandon Fire and Emergency Services and Canadian Pacific Police Service are all investigating.

“I’m Brandon born and raised, and I don’t recall of any incident of this magnitude affecting so many people,” Hoad said. “That would explain why so many of these agencies are involved in this investigation.”


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Fireking DM4420-3 Data Safe

Add to Basket
Our Price - £7,467.70  ex VAT
FREE Delivery and Positioning to Mainland UK
in 3-9 working days
View Available Delivery Dates

  • Impact and explosive hazard tested
  • UL tested and approved
  • Customisable shelving/drawers
  • Supplied with no internal fittings

  • Top level data media protection
  • UL tested and certified
  • Fire Protection for Paper: 180 mins
  • Overnight Cash Cover: £1,000
  • Valuables Insurance Rating: £10,000
  • Burglary Test: UL RSC
  • Independent Fire Test: UL72 Class 125-180
  • Data Fire Protection for Paper: 180 mins
  • Data Safe
  • 336
  • Electronic lock
  • External Dimensions: 1537 x 826 x 788mm (HxWxD)
  • Internal Dimensions: 1108 x 489 x 424mm (HxWxD)
  • Weight: 644kg
  • Volume: 230L

Ratings are approximate and vary due to local area conditions and location. Please check with your underwriter.

Product reference code: 3040
Fireking DM4420-3 Data Safe

FireKing DM-3 Data Safes DM4420-3
ex VAT

Shipping Options
In Room Position Delivery
(Ground Floor or Other Floor by Suitable Lift )
Drop Off DeliveryFree
Additional Option(s)
CM19-CD Composite Drawer£239.00
CM19-FS Fixed Shelf£129.00
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Offering an impressive range of protection from fire, impact/drops, explosive heating and even burglary, the DM-3 range from Fireking is a must for any office that stores vital data on electronic media.

Certified by the Underwriters Laboratory of America, the DM-3 provides an industry-leading 3 hours of protection for data media such as floppy disks, magnetic tape and hard drives. Even in temperatures exceeding 1000° C, the interior of the safe maintains a temperature of less than 52° C and a humidity level below 80%, ensuring even the most fragile items are protected.

The DM-3 has also been drop tested from a height of approximately 9 metres to simulate a floor collapse, which can often occur in intense fires. The safe's ability to withstand sudden explosive heating without rupturing has also been scrutinised, meaning the DM-3 provides the very highest level of fire and heat resistance possible.

For further peace of mind, the DM-3 offers burglar resistance for its contents. The door is secured by an easy to use electronic lock, and UL have certified the unit under their RSC standard. Not only is the DM-3 perfect for storing vital data records, it can also be used to store cash and valuables as well.

A range of sizes are available, all of which can be fully customised with interior shelving and drawers to perfectly suit your needs.

FireKing DM-3 Data Safes Range

Model External DimensionsInternal DimensionsVolume WeightPrice
DM1413-3753 x 641 x 788mm (HxWxD)346 x 292 x 424mm (HxWxD)43L295kg£4,028.70
DM2513-31022 x 641 x 788mm (HxWxD)618 x 292 x 424mm (HxWxD)77L336kg£4,758.00
DM2520-31022 x 815 x 788mm (HxWxD)618 x 473 x 424mm (HxWxD)124L476kg£6,199.70
DM4420-31537 x 826 x 788mm (HxWxD)1108 x 489 x 424mm (HxWxD)230L644kg£7,467.70


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CPR and Use of AED

Our In-Depth First Aid Courses Helps You Get Prepared!

Our First Aid Courses are offered via blended learning. Blended learning means that the theory is done online and where certification is needed, the practical skill sessions take place in our Lagos office. Click on the links below to find out more or call us on 08177321761. Available First Aid Courses Basic First Aid Basic First Aid Training is suitable for those who work in low hazard environments and want to increase their […]

Basic First Aid Course


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Bulking Season – What’s a Healthy Bulking Diet Plan?

Bulking Food Portions
Fitgenic is reader-supported. When you purchase through links on this site, an affiliate commission might be paid. Learn More

Medically reviewed & fact checked by a board-certified doctor.

I woke up this morning with a smile on my face.

The morning itself was pretty uninspiring. You know the one where you open the curtain to a grey overcast sky, the type of sky that looks like it could turn into torrential rain in a heartbeat, windy, and the kind of day you just want to stay in bed.

The days are getting longer, the weather more gloomy, something was coming.

However, this was not the time to be gloomy, in fact, quite the opposite, so I looked upon that grey cloud with a grin, chuckling as I got into the shower.

Why am I so happy? I hear you ask.

Well, the cold dark days mark the arrival of my two favorite seasons. Winter is one of them.

The start of the winter period marks a very special time in the calendar. A time that some look towards with dread in their hearts. To others, however, myself included, the start of winter is the equivalent to a religious holiday.

The holy grail of weightlifting. The period of the year, we get to start eating more, lifting heavier, and packing on some serious mass. No more starving ourselves for washboard abs, no more cardio (or a lot less…), and no more long sets.

Have you guessed what the other season is, yet?

That’s right. Winter marks the start of BULKING SEASON.

What is Bulking Season?

I would imagine that many of you are grinning as you are reading this, some of you are probably wincing too. For those of you who are asking what in the hell I am talking about, let me explain the basics of bulking and cutting seasons.

For those of you who have just begun the holy quest of sculpting your body into one that makes the opposite sex swoon, I applaud you. Welcome to the club.

Bodybuilding Rules

Make sure you are paying attention here as I am about to impart the most important rule of bodybuilding – EAT.

We are talking about knowledge equal to that of Einstein’s theory of relativity. This law is the foundation for building muscle and losing fat. If you do not know it, you will not be able to do either effectively. This is proven science.

Here it is.

To Gain Muscle, You Must Consume More Calories Than Your Body Expends.
To Lose Fat, You Must Consume Fewer Calories Than Your Body Expends.

That is it.

Although there are many factors that can influence short term growth or loss, in the long run, this is the only sustainable way to consistently change the composition of your body. This means that, unfortunately, you cannot lose weight/fat and build muscle at the same time. There are those with odd exceptions.

As a beginner, you will experience “Beginners Gains.” During this period, usually around the first 3-6 months of training seriously, you can lose weight while building muscle. This does not last forever, though, and after this period has stopped, you will be a slave to the laws above like the rest of us.

The other exception is when you use steroids to change your hormone levels. While I’m not entirely against steroid use, it’s for another article.

Now that you know the laws, you might be able to work out what bulking/cutting seasons are, if not, don’t worry, let me explain.

To build bigger muscles, which look impressive, we have to work with the first part of the law. We must eat more calories than our body expends.

If you eat correctly and pair it with a good gym routine, you will add size, strength, and mass onto your muscles. The one drawback here is that unfortunately, when we eat more calories, then we burn, you gain fat as well as muscle mass.

However, if you do this correctly, you will gain more muscle then fat.

We do this for a set period of time. This period is our Bulking Season. During this time, we get to eat more, lift heavier weights, and see great muscle gains. This is why many of us love the bulking season. I love food. I love lifting heavy weights, and I love having big muscles and intense pumps.

After Bulking Season is over, if we have done it correctly, we will probably have gained a good amount of muscle mass and size, as well as a little bit of fat.

Now we move over into Cutting Season, and this is where we start to use the second part of the law.

We aim to lose as much of the fact that we have gained during Bulking Season while keeping as much of that hard-earned muscle mass. To do this, we go into a calorie deficit.

We eat slightly less then our bodies are consuming during the day. By pairing this with an excellent cutting gym routine, we should lose fat much quicker than we lose our muscle.

Then we rinse and repeat. We are repeating this cycle over and over. Each time we will enter the bulking stage with a little bit less fat and the cutting phase with a little bit more muscle. Over time this will lead to us having a great shredded physique during our cuts and huge impressive muscles during our cuts.

How Do I Bulk Correctly?

Every day I see people in the gym who are bulking wrong. Too many novice lifters think that during their bulking season, they need to eat as many calories as possible. In theory, this is what you need to grow massive muscles, right?

Well, sure, more calories will lead to bigger muscle gains. It also leads to much more fat. If your goal is to be as strong as possible, and you don’t care about your aesthetics, then sure, as long as you are eating healthy calories, go ahead.

If, like the rest of us you, want to look great at the same time, your bulking season needs to be much more controlled.

You do not want to put on too much fat during your bulking season; otherwise, during your cutting season, you will have to spend the entire time losing that fat as well as your muscle.

The result?

You end up more or less where you started. You have just wasted a year of training to look exactly the same.

To bulk correctly, in a healthy manner, you will need to control your food and your routine. This is an article designed to help you with your diet during your bulking season, so I will not go into the best bulking workout routines.

Healthy Bulking Diet Plan

Having a great physique requires willpower, motivation, grit, and, surprisingly, quite a lot of math.

To start with, if you are not already, you need to start tracking what you eat. There are several great apps out there to help you do this.

My go-to app for tracking food, workouts, and macro-nutrients (More on those in a minute) is MyFitnessPal. Download the app and input what you are eating. MyFitnessPal has a massive database of foods, so it should be straightforward to use, you can even scan the barcode on any food you eat.

Once you start tracking your food over a couple of weeks, you should be able to gauge roughly how many calories you are eating on average a day.

Next, you should find the calculations online to work out your total daily calorie expenditure. Unless you are an advanced lifter, I would advise using this calculator here. It is spot on 95% of the time.

When you have worked out your daily calorie expenditure, say 3000, next you need to try and hit that number exactly for 2-3 weeks. We call this a maintenance stage, it preps you for either a bulking or a cutting season and should be done at the swap over the point of both.

After you have nailed those exact calories for 2-3 weeks, and you feel you really have it dialed in, you should aim to add around 500-800 calories during your bulk. In reverse, for a cutting season, you would reduce by 500-800 calories. Simple, right?

As a rule, you should always spread your meals over at least 5 different mealtimes. For me, 7 is the optimum number of meals in a day.

When creating a diet plan, your first focus is going to be calorie control, second to that is your Macronutrients. There are 3 macronutrients and a range of micronutrients. As a beginner, I would advise focusing on dialing in your macros before you even start looking at your micros.

Macronutrients are split into three: Protein, Carbohydrates, and Fats.

Diet Macronutrients

All of your food has a composition of one or more of these macros. Chicken, for example, pure protein, brown bread, mainly carbohydrates, olives, almost 100% fat.

I won’t go into too much detail about macronutrients and their importance here, as I don’t want to ramble too much about the science. If you’re going to read up more about it, this article is fantastic.

Now, what you are going to do is split your calories into macro percentages.

The most common for bulking is 40% carbs, 40% Protein, 20% Fat. That means that if your calories for the day are 3000, you want to be hitting 1200 calories from healthy carbohydrates, 1200 calories from high-quality proteins, and 800 calories from healthy fats.

This is where MyFitnessPal shines, you can set these macro percentages as your goal, and as you input your food during the day, it will keep track for you.

Bear in mind that these percentages are just the suggested starting point, you should continuously be adjusting them as everybody has different ideal macro percentages.

Example of a healthy bulking meal plan

Here is an example of what I eat during a day while bulking.

Breakfast – Egg Whites + Turkey + Milk + Spinach

Morning Snack – Wholemeal Beef Sandwich + Milk

Lunch – Chicken Breast + Brown Rice + Broccoli

Afternoon Snack – Protein Bar or Protein Shake

Pre-Workout Meal – Protein Shake + Banana

Dinner – Steak + Broccoli + Spinach + Brown Rice + Milk

Evening Snack – Casein Shake + Blueberries

I change it around a lot, but this should give you a rough idea of how you should be eating during your bulk.

As you can see, there is a lot of simple but high-quality food in that plan. I know it looks dull, but the results you will see from dialing your diet should more than reward you.

I always leave supplementation until last when discussing any weightlifting diet. Supplementation should only ever be implemented to “supplement” your diet.

I see too many people who spend hundreds on different supplements while their diet is utter garbage. Yes, pre-workout shakes are awesome, they help you work out harder, but all that extra work is wasted if your diet isn’t in check.

An advanced bodybuilder can use a huge variety of supplements to enhance their workouts. For the majority of you, I would not suggest buying a whole medicine cabinet full of supplements. Save that money for high-quality meat and veggies.

There are several supplements I do suggest everybody buys, however:

Protein Shake

Getting in enough protein is one of the hardest aspects of any bulking plan. Luckily, protein powder is a cheap and effective way to increase your protein consumption. I suggest you buy a good quality whey protein, as you will be drinking this a lot, and good casein, which is the perfect shake for before bed due to its slow release.

It is nearly impossible to reach the recommended dose of all of the vitamins and minerals that your body needs through food alone. To do so would take an extreme level of planning and would cost a fortune day to do. This is where multivitamins come in.

A good multivitamin covers you for most of your daily vitamins at a much more cost-effective price.

There are other must-have workout supplements to consider.

Tips & Tricks

  • Frozen veggies, meat, and fish are an easy way to keep costs down and stay prepared (fresh and organic is preferred).
  • Nuts are a great source of fatty acids; they also contain good levels of protein.
  • Swapping water for milk is an easy way to up your calories throughout the day.
  • A good quality protein shake will really help you out in your day to day macro-management.

My Thoughts?

As a beginner, it can be really easy to mess up your bulking season; bro-science and poor education can lead to monumental errors.

Do not let this put you off, though when you finish a bulking season in the right way, and it is immensely satisfying. Flexing and getting bigger biceps, you have grown by 2 inches and hitting PR’s in your heavy lifts are the reason we do this.

So, go!

Enjoy your winter bulking season!

Enjoy eating more, lifting heavier and growing some big ass muscles because when the cutting season comes, the memory of those bulking season meals will be the only fuel you get.

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How To Build Younger Females

How To Build Younger Females

How to get more youthful females? You will find oodles of act tracks to attract the undivided attention of the woman that is special. You may simply require a clues that are few grab yourself there.

Below are a few attempted, tested and routes that are true draw younger ladies for you. Much better than a stick that is sharp the eye right?

Suggestion 1 – become Rock Sol It does not matter which method you slice it. Women can be obviously psychological and dramatic and there’s constantly lots taking place inside their everyday lives. A lot of the right time they don’t uncover it. This is actually the quantity one good reason why you will need to overlook it each time a females flips a lid on you.

Remain calm and overlook it. Do not end up being the “fixer. ”

Don’t attempt to be “daddy. ”

Be stable and show her that you’re her rock. Do this in addition to magic WILL unfold. Simply trust me with this one.

Suggestion 2 – Chivalry Wins

In all honesty, a complete large amount of more youthful women don’t know exactly exactly what “chivalry” means. You need to take action and learn if you are not sure.

In the event that you obviously, without getting asked, available doorways for females, pull their chair out which help them due to their coat, you’re the cream regarding the crop! It’s a clear-cut sign you are respectful and classier than all of those other dudes.

Tip 3 – Prepare Yourself For Continuous Change

Your thoughts should be prepared for oodles of modification whenever you are dating younger ladies. It generates sense because she’s most likely nevertheless got many years of figuring by herself away. You will need to help her grow and help by herself in this.

Keep your head available and assist her be a much better person. Understand, you aren’t probably going become you shouldn’t step up to the plate with her a few years down the road but that doesn’t mean.

Suggestion 4 – Make Short Amount Of Time On Her Behalf

Younger females think differently than older guys. Yes, you intend to see her up to you are able to because she’s a more youthful woman. What you ought to comprehend and accept is the fact that more youthful girls as a whole aren’t emotionally level. Then when you let them have plenty of your time and effort, they may read involved with it significantly more than you’d like.

Can you get what I’m saying here?

Until you are searching for a clingy needy relationship that’s hot and hefty severe, you’ll want to keep your distance and control.

As soon as an is perfect, twice is even okay but nothing more week.

Be cautious right right here or perhaps you might wreck just exactly what might have been a neat thing.

Suggestion 5 – Leave The Entranceway Open So She Goes For Your Requirements

We don’t suggest this literally. The reason is you’ll want to little ignore her a so she’s going to arrived at you and not you to definitely her.

Girls frequently aim to getting away from their own families too sufficient reason for which comes the immature neediness. I don’t imply that in a poor method. You simply need to be careful that you don’t want if you’re going to wind up in the daddy role.

Make a true point of motivating her to get live her life without you. And also to do that, you’ve reached scam. You might in contrast to the noises of this but it surely is for your very own good.

Suggestion 6 – Steer Clear of Interference

The route that is simplest in order to make a new pretty girl run is always to start butting into her life. Stay away from her work life, her social life, and her family members life. This implies you need ton’t be arriving at her home, calling her at your workplace or making an appearance during the club for a girls out night.

That’s simply requesting difficulty.

Allow her have her freedom. Certain, you need to provide her assistance and understanding about all plain things life when you can finally. Just don’t interfere in general along with her life or you’ll be in heated water fast.

Suggestion 7 – Take A Chill Pill Together With Your Techniques

I will guarantee pretty much every gorgeous woman on our planet has many kind of wild tale in regards to a disgusting older man that attempted to pick her up. Trust in me, you will not want become that man.

Old usually means sketchy in a girls that are young and also you must make sure you’re perhaps perhaps not likely to trigger those vibes inside her.

You’ll be viewed as a pervert in the event that you place the progresses out from the gates that are starting.

Take some time as well as crying aloud keep your fingers off her. Show her you may be a gentleman and you’re willing to attend. It’s your only open home to make it work well.

Suggestion 8 – Take Control

The one thing young fdating quizzes females don’t have is mature control. Women like a person that may make choices and assume control. That’s a sign for sexy self- confidence and that may be certainly magical for the woman that is young inside our realm of chaos.

For many, young ladies are maybe perhaps not drawn to guys that aren’t willing to just take the bull by the horns and seize control. You better get to work fixing that if you are inexperienced or shy.

Invest the fee, it’s going to take place.

Tip 9 – Get Playful Along With Her

I am talking about this in a way that is non-sexual. You’ll flirt just a little with regards to the situation. However you are best off dealing with more youthful females with a tease that is little. Take to fun that is making of and triggering her “fake madness. ”

It is all in enjoyable being completely immature every now and then is just a positive thing.

Get under her epidermis a small and deep into her mind. Do this and you’ve started using it made.

Suggestion 10 – Simple On The Creepiness

Anything you do, please don’t play the “creep card. ” Older males dating more youthful ladies frequently operate a tad bit strange. Maybe as they are from their rut?

Does matter that is n’t just don’t do so!

Undoubtedly don’t talk or stare way too much. Enjoy it cool and confident.

It’s natural for the more youthful girl in order to make an adult guy feel stressed. You’ve surely got to make use of head over matter and obtain past this pronto.

The final thing you wish to feel isn’t worthy. That’s simply an emergency waiting to occur.

Mistakes Elder Gentleman Make When Chasing Younger Ladies

There are some key errors males make whenever trying to capture the attention of the more youthful girl. Some are effortlessly avoidable as well as others not really much.

Info is knowledge and also the more details you’ve got in your head in what to not ever do as soon as your intent would be to connect with a more youthful gal, the higher.

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Jog Test

One of the many rigorous tests we perform on your packaging is a jog test. This test checks the strength of the handles for bags. First weight is put in the bag. Then the arm of the testing machine jogs up and down for about 125 repetitions. If the sample bag doesn’t rip, then we know the handle is strong enough. It’s just another way we ensure the quality of your packaging. For more information regarding packaging tests feel free to call us at 866-302-0340 or email us at

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Ritualists Murder Girl On Her Way To Church, Remove Vital Organs

Fear has gripped residents of Umusume community in Obiaruku, Ukwuani Local Government Area of Delta State, after the lifeless body of a young lady identified as Miss Anwuli Joy Agu was discovered on school premises with some vital organs of the lady missing and her hair shaved off on Sunday.

The lady was murdered and dumped inside Esume-uku Primary School, Obiaruku, by some suspected ritualists. Upon discovery, the body was evacuated by policemen attached to the Obiaruku division.

The Commissioner of Police, Hafiz Mohammed, confirmed the development, adding that the police were already combing everywhere since Sunday to arrest the hoodlums.

According to one of the deceased’s relations, Anwuli was murdered on her way to church mass and dumped in a nearby primary school in Obiaruku. The community had to invite the police before evacuating the body because of the state in which it was found.

Speaking recently during his parade by the Delta State police command, a suspected online scammer, which is otherwise known as Yahoo Yahoo, told newsmen that a few of them practice Yahoo Plus rituals.

On average, he said it took them about three hours on each victim to extract the organs.

Narrating how they kidnapped their victims and mutilate their bodies, Macaulay Desmond Oghenemaro, said: “We drive by in a lazy fashion.

Myself, Emese Emudiaga Kelvin, and Onoriode Enaike are good spotters. We know a victim when we see one.

The signs are usually obvious: a response to a cat-call, eye contact, a smile, a wave of the hand, a thumbs up or just the mere sight of our expensive car is enough to pull a vulnerable, or even, willing participant.

“Our day job as ‘Yahoo boys’ (online fraudsters) has taken a new twist. We are now Yahoo Plus Plus, a code name for ‘ritualists’ to guarantee success in internet scams.”

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Cheap flight tickets to Antwerp

The port city of Antwerp on River Scheldt in Belgium boasts of a glorious history dating back to the Middle Ages. One of the world’s primary hubs of diamond trade, Antwerp has been attracting fashionistas, jewellers, designers and artists for past centuries.

Explore a city of aesthetics like never before, and get ready to be stunned by its creativity as you board flights to Antwerp. The medieval architecture, thriving fusion dining scene and a rocking nightlife are some of the added attractions which will prompt you to book cheap flights to Antwerp right away. With discounted Antwerp flight deals from FlyOfinder arrive in a spectacular city where taste for good life runs deep.

Flying to Antwerp

Antwerp International Airport

Airport Code

High Season

May to September

Low Season

November to March

Cheapest Month to Fly

Most Expensive Month to Fly

Best Time to Fly

May to October

Cheapest Day to Fly

Most Expensive Day to Fly

Cheapest Time of Day to Fly

Most Expensive Time of Day to Fly

Time Zone

Central European Standard Time (GMT +1)

Must see Places in Antwerp

Rubenshuis Museum: The Rubenshuis Museum is dedicated to one of Northern Europe’s greatest Flemish painter Pieter Paul Rubens, who spent most part of his life in Antwerp. This former residence of renowned collector Rubens showcases his painting and impressive collection of Roman sculptures. The museum is a glowing tribute to the great master, whose paintings adorn the churches and public buildings in the city.

Onze-Lieve-Vrouwekathedraal: The Cathedral of Our Lady or the Onze-Lieve-Vrouwekathedraal, is one of the stunning Gothic architectural masterpieces. It is also the largest church in Belgium, dating back to the mid-14th century. With its stained glass windows depicting the Last Supper, biblical works by Rubens and stunning beauty, this awe-inspiring church remains one of the greatest attractions in the city.

Grote Markt: The Grote Markt or Grand Place with its numerous guild houses and town hall in at the heart of the old town remains one a popular hangout for tourists visiting Antwerp. The major highlights here include Brabo Fountain, Town Hall, Folk Museum and Ethnography Museum.

The bustling industrial port city of Antwerp is also a magnificent historic center for Belgian artistry and craftwork. This is a fascinating destination for culture vultures and art lovers. Discover Antwerp with some of the top tourist attractions here, such as Antwerp Zoo, Chocolate Nation, Museum aan de Stroom (MAS), Plantin-Moretus Museum, Museum Mayer van den Bergh, Royal Museum of Fine Arts, Red Star Line Museum, St. Paul's Church, Butcher's Hall, St. James' Church, Diamond Museum, Vrijdagmarkt, City Brewery De Koninck and Vlaeykensgang.

Best Time to Fly to Antwerp

With its temperate maritime climate, Antwerp remains a year-round destination. However, the best time for visiting Antwerp is during the summer months from June to August. It is also great time to relive your festive spirit with many festivals and events. The lively street markets offer astounding shopping opportunities and also the city’s buzzing nightlife. Major summer festivals and events worth participating include Sfinks World Music Festival, Taste Antwerp Culinary Festival, The Tall Ship’s Race, Rhythm and Blues Festival Antwerp, Museum Night, Beer Passion, Rubens Market, Sinksenfoor Fair, Openluchttheater Rivierenhof Festival, Jazz Middelheim and Antwerp Summer Festival.

Getting Around in Antwerp

Antwerp is well connected with major cities of Europe and other parts of the world with leading international airlines arriving at Antwerp International Airport. Navigating around in the city is easier with plenty of buses, trams and underground trains. Taxis are also available and preferred option for tourists to avoid traffic during peak hours in the downtown area.

Best Things to Do in Antwerp

Antwerp with its centuries of commerce activities and rich history has plenty of things to offer to the tourists to see and do. Here are some of the things to pursue which will keep you entertained in the city.

  • Antwerp, the diamond capital of the world, is great to explore. The city is home to above 1,500 diamond companies. The Diamantmuseum near Centraal Station is worth checking out and absolute great place for history buffs to learn about the history of diamond trade
  • Visit the Royal Museum of Fine Arts to see many spectacular voluptuous figures sculpted by the world renowned Flemish artist Peter Paul Rubens. His artworks are celebrated in markets and museums across Antwerp
  • Consider visiting the Antwerp Academy, which played a key role in shaping Antwerp as one of Europe’s most inspirational fashion capitals. The exhibits at Mode Museum or MoMu are worth checking out to know the latest trends in fashion
  • Explore Middelheim’s sculpture park, located to the north of the city center. It is spread in an area of 30 hectares. This open-air museum is home to elegant conceptual art and world-class statues
  • Go vintage and antiques shopping in the Kloosterstraat. The shops lining the street will delight the visitors with the oldest and oddest objects on sale, including retro chairs, winger designer lamps and wooden rocking horses

Frequently Asked Questions

It is highly recommended that you should search for Antwerp flight deals at least two months in advance before your proposed departure date.

The most popular routes for travel from USA to Antwerp are New York JFK, Newark Liberty and Boston.

The important airlines offering flights to Antwerp include United Airlines, Lufthansa, British Airways, American Airlines, Turkish Airlines, KLM, Air France, Delta Air Lines and Swiss.

You should spend at least 3 to 4 days in Antwerp to enjoy the very best that this picturesque, historic city has to offer.

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Resource | Policy Memos | FNS-GD-2007-0050
Food Safety Inspections in Non-Traditional School Settings

This memo clarifies how the food safety inspection requirement is to be carried out by program operators on military bases, Indian reservations and Residential Child Care Institutions (RCCIs).

SP 05-2008
Resource | Policy Memos | FNS-GD-2007-0035
Coordinated Review Effort; National Average Daily Attendance

For your information, the updated national average daily attendance factor for use during Coordinated Review for School Year 2007-2008 is 93.5 percent.

SP 15-2007
Resource | Policy Memos | FNS-GD-2007-0028
Operation of Child Nutrition Programs During a Pandemic

As a result of the activities being taken to plan a government-wide response to a potential outbreak of pandemic disease, we have received questions regarding the Child Nutrition Programs’ operation during such an event.

SP 13-2007
Resource | Policy Memos | FNS-GD-2007-0025
Electronic Record and Reporting Systems

The increasing prevalence of electronic systems of records and claiming is an encouraging step toward streamlining recordkeeping and reporting requirements. However, it is important to ensure that implementing an electronic system does not create a barrier to participation.

SP12 CACFP 09 SFSP 07-2007
Resource | Policy Memos | FNS-GD-2007-0023
Update on Electronic Transactions in the Child Nutrition Programs

We have received numerous questions regarding the electronic transfer of information in the administration of state-administered federal programs. This memo updates the October 2, 2001 policy memo regarding electronic transactions in child nutrition programs.

SP10 CAFP07 SFSP06-2007
Resource | Policy Memos | FNS-GD-2007-0014
Fluid Milk and Other Food Components/Menu Items in Reimbursable Lunches

It has come to our attention that there may be some confusion concerning fluid milk, and how it is offered in reimbursable lunches. Under all menu planning approaches, fluid milk is a separate food component/menu item.

SP 06-2007
Resource | Policy Memos | FNS-GD-2007-0013
Legislative Changes in the Nutrition Services Incentive Program

In accordance with PL 109-365, the Older Americans Act Amendments of 2006 enacted on Oct. 17, 2006, state or Area Agencies on Aging and Indian Tribal Organizations (collectively referred to as SAA) and their selected grantees (i.e., elderly nutrition projects) may use funds received in the Nutrition Services Incentive Program (NSIP) to pay school food authorities (SFAs) participating in the National School Lunch Program, School Breakfast Program, or Special Milk Program (SMP) (School Meals Programs) to make food purchases, in the commercial market, on behalf of the SAA or selected grantee.

SP 08-2007
Resource | Policy Memos | FNS-GD-2007-0005
Scanned Income Applications

There have been multiple questions concerning software programs that scan free or reduced price applications but only capture income as whole dollar amounts.

SP 04-2007