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Supplier Scheduling & Performance Manager

Bristol , United Kingdom

Ref#: 9677249063

Date published: 18-Sep-2020

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Company Profile

CBRE is the global leader in real estate services and leverages the industry's most powerful knowledge base to meet the commercial real estate needs of its clients worldwide. Our vision is to be the preeminent, vertically integrated, globally capable real estate service firm. Globally we employ over 70,000 employees and operate in 48 countries.

Job Title: Performance Manager
CBRE Global Workplace Solutions is a leading global provider of integrated facilities and corporate real estate management. We are recruiting a Performance Manager to join the team located near Bristol.
The job purpose is to support the Business Unit Leader by ensuring operational planning and completion of PPMs in line with all necessary contractual KPIs by liaising with suppliers and Area Facilities Managers.

Key Skills
? Communicate effectively and build/maintain relationships at all levels with internal customers & suppliers
? Organised - Works in a structured way
? Ability to prioritise workload
? Attention to detail – Complete tasks to a high degree of accuracy
? Persistence – Does not let issues go; follows up on issues through to resolution

      Key Responsibilities
? Manage CAFM system as key user including PPM records, reactive tasks and reporting
? Submitting CCN (Change notices to scope) for BU
? Ensure adherence to the PMS targets
? Ensure resource is planned during the year to cover demand
? Share best practice across account and wider CBRE
? Deliver BU Contract Review with RFM/BUL
? Fully understand the contract scope for each supplier – Act as knowledge specialist for RFMS/AFMs
? Analyse and interpret BI trends and share with the Supplier leads
? Collate supplier feedback from AFM/RFM – Develop a process for capturing information
? Attend Sub-Contractor Performance reviews with the Supplier lead and document actions
? Work with the BI team to streamline reports to provide more accurate trend analysis – thereafter holding knowledge calls with AFM/RFMS.
? Collate BU performance data and share on weekly review calls with AFMs/RFMs
? Work with preferred suppliers in order to deliver best value, cost savings and service level improvements, achieving high quality and standardisation across the division.  Conduct regular audits and performance reviews with suppliers to maintain effective relationships and identify value improvement opportunities.
? Review and analyse current spend within the division to maintain comprehensive knowledge of supply base and contract status and identify value improvement opportunities by reducing costs or improving service delivery.
? Promote performance management, innovation and continuous improvement to contracts and discuss how to replicate supplier improvements, success to other CBRE contracts for mutual benefit.
? Actively benchmark suppliers on price and capability to drive best value.

? Working with QHSE, Finance, Commercial and Technical Teams

? Reporting to the Business Unit Leader
? Working alongside Area Facilities Managers and Regional Facilities Managers
? Line management responsibility for suppliers
? Supporting the financial responsibility for the delivery of KPI commitments for the contract

Experience Required
? Customer focused, with excellent influencing and communication skills
? The ability to work with and influence a broad range and level of stakeholders and supplier staff
? Collaborative approach, with the ability to maximise short term whilst building upon long-term productive relationships
? Thrive on working within a fast-paced organisation across the UK, with a diverse supply base and wide geographical spread of contracts
? Proficient analytical skills and a measured approach to decision making
? Strong proficiency in utilising a variety of analytical tools for data analysis


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Hotel Brand: voco
Location: Netherlands, Zuid Holland, The Hague

Hotel: voco™ - The Hague (HAGDH)

Job number: EMEAA18516

About Us

“At the heart of every great stay is a great host.”

At voco™, we’ve created a new hotel brand that gives people a different choice. Hotels to count on but different enough to be fun. Unstuffy hotels, where people feel comfortable to relax, and just get on with relaxing. Our new family of hotels are connected by their own sense of style and individual character – and that’s something we make the most of. Finding the perfect mix of reliability and new experiences. Because we believe that when you respect individuality life gets interesting.

Whether you’re in a rush and need something fast or want to take your time over your welcome treat after a long journey, it’s all good. Eat, sleep and everything in between. Cosy bedding, invigorating showers and great food and drink available 24/7 (either in the restaurant, bar or your room) are standard here. Plus, there’s fast Wi-Fi everywhere and your room has all the charging points you need for your devices. For every occasion, meetings, entertaining clients, writing up a report in your room or grabbing a coffee as you catch up with emails in the bar – whatever work has in store, we work around you. We’re here to make sure you have everything you need to get the best out of the day.

Part of the IHG® family, you can rely on a uniquely voco™ experience every stay, but with some of the extra advantages that come with being part of IHG. Such as the benefits of the IHG Rewards Club, one of the world’s largest loyalty programmes. Just as friendly to the environment we look after the planet with the same care as we look after our guests. So you can relax knowing that everything from your super comfy bed to the ingredients on our menu is designed to reduce our environmental impact.
We’re looking for people with as much character as our unique new lifestyle hotels. If you love looking after people and hate stuffy service, you’ll be right at home at voco™. Start a different kind of career as part of IHG’s family of 17 global brands and 5,500+ hotels around the world.

About voco™ The Hague

A modernist urban home for the overseas explorer: voco™ The Hague, where quintessential Dutch design and our unstuffy style come together in the city centre of The Hague.

Based in the Royal Quarter, this beautiful former bank building has the city’s shops, museum and heritage locations as well as the embassy quarter and Peace Palace within walking distance. By taking the tram in front of the hotel, you will find yourself at the central station in 9 min or at the seaside within 15 min.

Our welcoming guest rooms offer thoughtful voco™ touches with quality bedding and eco-friendly upscale amenities.
Catch up over local dishes in Botanica garden kitchen & bar, discover drinks inspired by the Dutch Sea explorations from Ultramarijn wonderbar or hang out in our garden terrace to enjoy the voco™ life. With two boardrooms, a versatile work play area and a below ground private bar you will find various locations to meet, gather or celebrate.

Your day to day

You have the unique opportunity to oversee the engineering & maintenance of a flagship voco™ hotel within the new young brand of InterContinental Hotel Group. You are responsible for the physical integrity of all facilities and lead the technical aspects of the safety and security programs. You work closely together with all departments, especially with Front Office and Housekeeping and you connect with guests on a daily basis. In this position you report to the Director of Operations to ensure safety and comfort of all hotel guests and team members.

In this role you are responsible for:
• Managing day-to-day staffing requirements, planning and assigning work.
• Understanding and responding to guests’ needs to ensure high level of guest satisfaction.
• Developing and guiding the engineering team to make sure all individuals can be the best version of their selves. Improving their performance through mentoring, coaching and giving feedback to create performance and development goals.
• Developing a preventive maintenance program to ensure facilities are maintained and in service.
• Participating in the preparation of the annual departmental operating budget and financial plans. Monitoring budget and controlling expenses with a focus on energy management, preventive maintenance, sustainability initiatives and capital planning.
• Ensuring a safe and secure environment for guests and team members in compliance with regulatory policies and procedures. Hotel security to minimize risk of theft, crime and other hazards. Hotel fire safety.
• Maintaining and ordering parts and supplies in a timely and efficient manner while minimizing waste and maintaining sustainable initiatives.
• Maintaining the files and records that are necessary to manage the department efficiently.
• Building and maintaining relations with outside contacts including guests, regulatory agencies, contractors, suppliers and others as needed.
• Leading hotel renovations and other projects, negotiating contracts, and ensuring timely completion of projects within budgets.
• Attending seminars & technical exhibitions and reading relevant publications to keep up to date in the Engineering field.
• Living the voco™ brand with pride, passion & energy. Creating & inspiring other to deliver memorable branded guest experiences.
• Ad-hoc duties as required – unexpected moments when we have to pull together as a team and get a task done.

What we need from you

• Excellent time management & prioritization skills
• Positive attitude and excellent communication skills.
• A hands-on mentality
• Speaks & write fluent English & Dutch
• Work experience In a 4/5 start environment is a plus

What we offer

In return for your hard work, you can look forward to a competitive salary and benefits package – including duty meals and discounted hotel accommodation worldwide.
What's more, because your career will be as unique as you are, we'll give you all the tailored support you need to make a great start, be involved and grow.
And because voco™ The Hague belongs to the IHG® family of brands, you'll also benefit from all the opportunities that come from being part of a successful, global hospitality company with over 5500 hotels in over 100 countries around the world.
So whoever you are, whatever you love doing, bring your passion to voco™ The Hague and IHG and we'll make sure you'll have room to be yourself.

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  • Department: Nursing Administration
  • Location: 4372 Route 6, Kane PA 16735
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  • Maintain neat and organized files and electronic databases
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High School Diploma Strongly PreferredPost-secondary education is preferredOne year of administrative support working experience is highly preferredMust have proficiency with Microsoft Office Suite: Excel, Word, Outlook and PowerpointMust possess typing skills and working knowledge of word processing, electronic mail/calendar and spreadsheetsMust possess the ability to learn and effectively use various software programsGeneral knowledge and experience with office equipment such as copiers, multi-line phone systems, fax machines and paging systems

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No matter where we work or what we do, we’re driven by common values that guide our work and keep us accountable to one another. UPMC’s values of Quality & Safety, Dignity & Respect, Caring & Listening, Responsibility & Integrity, Excellence & Innovation play a vital role in creating a cohesive, positive, experience for our employees, patients, health plan members, and community. Ready to join us? Apply today.

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Hong Kong International breaks the 5 million tonne barrier

For much of 2017, Hong Kong International Airport’s year-over-year cargo handle growth was in double digits. With tougher 2016 comparisons, that growth rate dropped slightly in November and December, but December’s 6.3% y-o-y increase was enough to push HKG’s full year handle over 5 million tonnes – the first airport ever to hit that mark. […]

December 2017: Strong demand, but slower growth

Although demand for air freight remained strong through November 2017, beginning in September 2017, the year-over-year rate of demand growth began to fall from the double-digit heights achieved in the first eight months of the year as the tougher comparisons of late 2016 began to kick in. This trend continued into December. Early reports from […]

Shanghai joins the 4-million-tonne club

Until now, only two cities in the world – Hong Kong and Memphis – could boast that their airports handled more than 4 million tonnes of air cargo per year. But, according to the Shanghai Airport Authority, as of today, 15 December, Shanghai joined the 4-million-tonne club. Unlike Hong Kong and Memphis, which only have […]

World’s Top 50 Cargo Airports — Part I

According to data supplied by the Airports Council International (ACI), airports worldwide handled a total of 103.1 million tonnes of freight (not including mail) in 2016, up 4.0% over the 2015 total. Of the almost 2,500 ACI member airports, 1,600 reported handling some freight, with the fifty busiest airports handling 69.1 million tonnes, 67.1% of […]

Top 20 cargo airports for 2016

According to preliminary data from the Airports Council International, total cargo handled (loaded and unloaded freight and mail) by airports worldwide in 2016 was up 3.3% over 2015 to about 106 million tonnes. International freight handled was up 4.3% to about 66 million tonnes, accounting for a little more than 62% of the total volume. […]
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In Memory Of Karen Nicole Smith, 1972 - 2016

How To Make Banana Nut Bread.

One thing you can’t get away from in the Caribbean is the love and appreciation of bananas. So this banana nut bread is a common visitor in our kitchen whenever we have bananas which are about to go bad (rude house guest though – never sticks around for more than a day and just disappear s without even saying bye). As a boy growing up on the islands I recall always having a bunch of bananas or plantains hung up to ripe in the shed adjacent to our home… watching it closely for the first sign of ‘yellow’ so we could attack. We usually lost out to the many birds in the area who would zero in before we would.

Like the banana fritters recipe I shared with you all a while back, this banana nut bread recipe is great for using ripe bananas which are about to go bad (over ripe).

You’ll Need…

4 ripe bananas
1/2 cup walnuts (chopped)
2 cups all purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
2 eggs
1/2 cup butter
4 tablespoon sour cream
1 1/2 cup sugar
1/2 teaspoon baking powder
1 teaspoon vanilla

You can also add some cinnamon and allspice to really give this banana nut bread that unique Caribbean flavor.

Notes: I used really ripe bananas (easier to mush) and it’s a great way to use bananas which are about to go bad. You’re probably wondering about the sour cream, but I assure you it will make this bread very moist and not dry as some banana breads are notorious for.

In a large bowl, place the sugar, salt and butter… we’ll cream it to a smooth consistency. I started off with a spatula but I opted for my hand mixer after, for easier work. If you have a freestanding mixer, remember to keep scraping down the side so you get the lovely creamy consistency we’re hoping for.

Now it’s time to add the eggs, vanilla and sour cream and continue to cream with your hand mixer for a couple minutes.

Now it’s time to add the dry ingredients, but before you do.. in another bowl, sift the flour, baking powder and baking soda together. This way they will mix evenly. This is when you would put the cinnamon and nutmeg if you want to add a bit of spice to the final bread. Since I didn’t want to over-work the dough, I did the rest manually with my spatula. Add the flour and in a folding motion.. mix well. You should have a smooth, thick dough by this time. I’m sure you can do this step with your mixer.. but on low speed and not for too long.

It’s now time to mush the bananas to add to the dough. In a large bowl I placed pieces of the peeled bananas and using a potato masher I went to work. It took a few minutes, but at the end I had a smooth banana mash.. ready for the dough.

Before we move on, it’s probably time to pre-heat your oven.. set it at 350 as we want this to bake slowly. Now pour in the mashed banana (puree) into the main batter and fold it in until it’s completely mixed. Remember not to over-mix.

Add the chopped pieces of walnuts and fold in, so every slice of the finished banana nut bread will have a little tasty crunch. I used a silicon baking mold and though I probably didn’t need it, I still hit it with a tiny bit of non stick cooking spray. If you’re using a conventional baking pan, do remember to grease with butter and dust with four.. or baking spray. You’ll notice that I had the baking mold on a cookie sheet.. that’s just for handing purposes (get in and out of the oven).

By now your oven should be ready… place it on the middle rack and allow to bake for 1 hour. After 1 hr it should be fully cooked, but do check with a toothpick. Insert a toothpick into the deepest part of the bread and if it comes out clean, it means it’s fully cooked. Due to variations in everyone’s oven… you may need some additional cooking time. This is exactly what I needed, so I had to keep it in the oven for an additional 15 minutes. You’ll certainly get mad having to wait an additional 15 minutes as your kitchen will have the lovely scent of baked banana nut bread goodness.

Allow to cool (if you can) before slicing and enjoy.

Before you go, don’t forget to check out the latest cooking videos, connect with me on twitter and join our community on facebook. oh yea! leave me a comment below – it’s appreciated.

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  1. Debi White
    September 15, 2020 / 4:13 am

    If I have one or two bananas left, I freeze them (peeled) so I always have at least 5-6 bananas on hand. If you don’t have enough super-ripe bananas, put fresh ones in the freezer overnight and they will be just like the over-ripe ones needed for banana recipes. I also add to banana bread, a couple of Tbsp’s. rum. Don’t worry about the alcohol any dissipates while baking and the rum adds the Island Taste. I have also added a couple of Tbsp’s of cocoa powder and a 1/2 tsp. allspice…yummy!

  2. Ruthie
    May 12, 2020 / 10:54 pm

    I tried this recipe. Best banana bread I have ever tasted.
    Thumbs up to you!!!

  3. Sabita Franklin
    December 21, 2019 / 2:06 pm

    Hi Chris . I followed the recipe and a banana bread came out very good. Love it . Keep up the good work!

  4. Frank Christo
    January 31, 2017 / 6:20 pm

    I made one last week without the nuts. Absolutely delicious. I am baking one at this moment but substituted blueberries for nuts. Will see how that comes out.

  5. rose
    January 13, 2017 / 8:50 pm

    Hey Chris I am considering making the banana nut bread. Can i substitute yogurt for the sour cream?

    • admin
      January 14, 2017 / 10:22 am

  6. Tracia
    January 7, 2016 / 11:32 am

    I made this banana nut bread for Christmas. My family loved it so much, I made it again on new years eve. Thank you so much. I am looking forward to prepare a few of your other recipes.

  7. Ruthie
    December 28, 2015 / 10:15 am

    Hi dear
    Your recipes are all amazing and I enjoy trying them at home. If I may though i would like to make a suggestion as I think is non cooks would really benefit. Do you mind including oven temperatures in your recipes. For example I have no idea at what temperature to bake the banana nut bread.

    Thank you and keep up the good works. Much success

    • admin
      December 28, 2015 / 2:43 pm

      I think I mentioned 350 (F) in the recipe.. If I didn’t my sincere apologies

  8. Lizz
    September 20, 2015 / 8:25 pm

    Hi Chris,
    I couldn’t find my old recipe book with a banana bread recipe and I suddenly thought about you. I was happy to find this recipe and tried it tonight. It is amazing !!!!.Everyone loves this banana bread.
    Thanks so much for sharing Chris.

  9. Eclyn Harper
    June 27, 2015 / 7:28 am

    Trippled the recipe due to the amount of bananas i had did’nt use eggs,orsourmilk,also used coconut oil instead of buttèr used only 2 cups of sugar because of the sweetness of the bananas.Never used baking powder and baking soda together before.My banana bread looked nice tasted super, finished in a one. Loved it. Before it was hit and miss now i kno ah nail it.

  10. Francine
    June 13, 2015 / 2:42 am

    HI Chris
    Love recipe keep up the good work.

  11. Gloria
    May 25, 2015 / 3:26 pm

    I will put the batter in cupcakes pan lined with paper cup s

  12. Gloria
    May 25, 2015 / 3:24 pm

    I have a spiritual event and I will fill the batter into cupcakes pan lined with papercups and see the result

  13. Christina
    April 10, 2015 / 11:51 am

    I did not think it was THIS easy to make Banana bread. Thanks so much from the recipe, the family loves it!

  14. David
    February 13, 2015 / 11:48 pm

    Tried this banana nut bread, had to make it several times because so many people wanted to try it. I made one vegan, I used a soy based sour cream, vegan butter, coconut oil with carob chips. It came out great. I did do one thing different. I put about 1/2c less sugar. I think the more ripe the banana the sweeter they are so less sugar is needed. Over all it was another great recipe. Thanks again Chris

  15. Cindy
    August 20, 2013 / 4:06 pm

    Hi Chris

    It cindy writing for the first time. I love your site good job man keep it up. My question is that i want to make more than one banana bread for my family is not so small how to double the recipe, or can you double the recipe and send me.

  16. Sommer
    November 3, 2012 / 9:53 am

    I tried this recipe with a mini chopper as my hand mixer: I did not have sour cream or walnuts, I did use banana flavored essence and some white rum. Let me tell you there was none the next morning and it did not come out of the oven until after 10pm. Great recipe Chris.this is the first time I baked something edible.

  17. September 26, 2012 / 2:00 pm

    Hi Chris first of all, great website man. And I absolutely love what you do. I was so happy to have found your site while searching for a new banana nut bread recipe for my mom. I am part of a small catering service in St. Lucia. Your recipe has been a hit with our guests. We added in the cinnamons and allspice and a few other spices as you suggested and this really kicks it up a notch. Thank you for providing a great resource for our Caribbean food. One love!

    • Lilly
      March 7, 2013 / 11:55 am

      Yayyyyy St Lucia 🙂

  18. July 3, 2012 / 2:47 pm

    I toast my nuts before I put them in (wow, that sounded weird lol) to bring out their flavour. I also used to be a melted butter person for banana bread, but am trying your recipe tonight. We'll see how long it lasts! (there are hungry people among me)

  19. Leesa
    May 18, 2012 / 12:15 am

    Looks yummy!!! I love banana recipes.
    Can you use this Banana Bread recipe with a loaf pan???

  20. Jacqui
    May 11, 2012 / 1:33 pm

    love your recipes… wish there was a Print feature so that I could save hard copies of my favorites.

  21. Chrissy
    March 28, 2012 / 1:34 pm

    Did you use brown sugar in this recipe or white?

    • Janetha
      April 17, 2012 / 6:33 am

      I think he used white. Take a good long look at the ingredients in the picture. when he creamed the butter and sugar the sugar there looks white and not brown. White sugar makes the creaming looks white but brown sugar would make the creaming look darker.

  22. Allana
    March 27, 2012 / 7:40 am

    if my husband is allergic to walnuts can I leave it out or use something else?

    • Lilly
      March 5, 2013 / 10:41 am

      Yes u can

  23. Liz
    March 22, 2012 / 5:21 am

    Any considerations for high altitude baking?

  24. Jparello
    March 13, 2012 / 1:11 am

    What flour self rasing/plain flour

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• Brake Assist
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palm oil

This post may contain affiliate links. Read the full disclosure here.

There’s nothing like the palm oil conversation to get meat eaters to get out their soapbox.

Orangutans, mono-crops, blah blah blah.

But, as ever, that’s not the whole story. Palm oil is so popular because it’s very high yield. The issue isn’t the product itself, it’s the way it’s being grown.

You know what is decimating the rainforest?

Yep, animal agriculture. Around 91% of deforestation is caused by animal agriculture. Palm oil is responsible for less than 10%.

Here in the UK, the popular frozen supermarket Iceland made headline news by releasing their Christmas Advert, depicting an Orangutan living in a little girl’s room because his home had been destroyed by palm oil plantations.

It was great publicity for Iceland, who vowed to remove palm oil from their own brand products.

Everyone cheered, vegans and meat-eaters alike.

But then Iceland went ahead and removed a lot of their vegan lines to add more (palm oil free) meat products.

They used scaremongering to promote their products, which is fairly vile.

I’m not nice enough to think that they didn’t know that palm oil is far less damaging than eating meat. And if they didn’t know (which is just laziness on their part), then they certainly didn’t care.

Companies like Iceland are there to make money – but claiming to be pro the environment and then removing their most environmentally-friendly products is BULLSHIT.

What is palm oil?

Palm oil is a vegetable oil that we get from the pulp of palm oil fruits, from palm oil trees. It’s used widely for cooking in Africa, Southeast Asia, and Brazil, and in the food industry everywhere else in the world.

It’s an ancient crop – the fruit has been used for oil, the seed kernel shells burned for heat, and their leaves used for weaving rooves and baskets.

  • Palm oil is high in vitamin E, antioxidants, maintains healthy blood pressure, can lower bad cholesterol (LDL-C) and increase good cholesterol (HDL-C)
  • It generates 10 times the energy it consumes
  • Palm oil generates far higher returns for farmers than other crops and could help reduce poverty
  • As destructive as the production of palm oil, alternative seed oils would be far worse.

  • 83% of the world’s palm oil comes from Indonesia and Malaysia. In 15 years, 98% of their rainforests will be gone, unless we shape up sharpish
  • Large amounts of CO2 is produced when palm oil forests are cleared, making Indonesia a top contributor to climate change.
  • There have been numerous reports of human rights violations on palm oil plantations, such as slave and child labour.

The future of palm oil

Boycotting palm oil is not the answer.

As I mentioned above, it is the highest yield seed oil crop. It has the potential to be a wonder crop, and there are groups out there trying to make that happen.

The RSPO (Roundtable on Sustainable Palm Oil) provides certification that palm oil is sustainable. The criteria for palm oil to be considered sustainable is as follows:

  • Plantations can’t clear primary rainforests with fragile ecosystems or endangered animals
  • Minimise erosion
  • Protect water sources
  • Pay minimum wage
  • Get free, prior and informed consent from local communities.

I got this information from this article, from National Geographic which I’d highly recommend you read.

From our cosy homes in the UK, it’s easy to demonise countries for not protecting their wildlife, especially such iconic animals as orangutans, but it’s not as easy as that. Palm oil has been a salvation to many countries, so we can’t just ban it.

What groups such as the RSPO need to do is to work alongside the governments of palm-oil producing countries so we can make sure that 100% of the palm oil we produce is sustainable.

Now that we’re aware of the impact of palm oil, there are plans being put in place. Large corporations are realising how important it is to their consumers that their palm oil is sustainable. Nestle is funding organisations such as Wild Asia, which aim to increase sustainability across the whole palm oil supply chain and help educate both small producers and massive corporations.

What can we do to help?

Firstly, try to only use palm oil from a sustainable source. Fortunately, this is getting easier, as large companies are becoming savvy to the consumer trend of preferring sustainable palm oil. Morrisons, Aldi, Coop and Warburtons all scored highly on the WWF Palm Oil Buyer’s Scorecard

If you’re worried about the rainforests, you’ll also need to adopt a plant-based lifestyle to avoid being a massive hypocrite. But I think you knew I was going to say that.

Is palm oil really that bad? Is palm oil really that bad? Is palm oil really that bad? Is palm oil really that bad? Is palm oil really that bad?

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Laze 001 Low Back Lounge Chair In Stock

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LAZE outdoor lounge chairs are conceived as "idle seats" thanks to a wide and enveloping shape. Laze is the invitation to rest, to the tranquility of reading a book in a garden lounge, and indulging in the luxury of dedicating time to ourselves. The polyester filaments are stretched on the stainless steel frame, supporting the comfortable cushions, of seat and back, or just for the seat, in order to allow natural transpiration, ideal for hot summer days. The large number of chromatic variations offered by the combinations of structures and ropes leave space for the maximum personalization of the outdoor furniture.

Available: SMOKE GREY Structure + Grey Cord

Designed by Gordon Guillaumier.

Cushions available in CAT.1 and CAT.HD1 (Hydro Draining), contact us for more information on fabrics.

CAT1 is recommended for covered spaces

CAT HD1 is recommended for uncovered fully exposed spaces.

This product has a delivery estimate of 6-8 weeks

W 35" 1/2 x L 37"1/2 x H 29"3/4

Seat 14"1/2

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All law schools offer externships. We do, too. But we give you the opportunity to practice law in the summer, during the academic year or for a full semester in the U.S. or around the world, preparing you to start your career with confidence. Our externships include work for judges, agencies and offices in the public, private and non-profit sectors.

Our international opportunities are vast. More of our students have interned at the international criminal tribunals than any other law school. In addition to our judicial-externship program, examples of our externships include:

  • Access to Justice/Legal Aid
  • Attorney General/Ohio
  • Cleveland Clinic, MetroHealth Medical Center, Summa Health System and University Hospitals of Cleveland
  • Cleveland Indians, Cleveland Browns, Cleveland Cavaliers
  • Corporate Counsel/The Millennia Companies, Parker Hannifin
  • Department of Education Office for Civil Rights
  • Federal Public Defender
  • Federal Trade Commission
  • International Criminal Court, The Hague
  • Internal Revenue Service
  • U.S. Attorney’s Office
  • U.S. Coast Guard

Samantha L. Ciriaco
Director of Experiential Opportunities and Outreach
Career Development Office
Phone: 216.368.2078
Email: samantha.ciriaco@case.edu


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We Buy Houses In Marlette city

We buy houses in Marlette city Michigan

We Buy Houses In Marlette city, MI

We buy houses in Marlette city for cash. We work diligently to fund our offers quickly. You also get to pick your final closing date. Do you have Marlette city, Michigan real estate that is rented with tenants? We buy any property in Marlette city. If you have nightmare tenants, problems with your foundation, or other damage, we are always happy to provide you with a fair all cash offer on your home.

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Are you looking to sell your property in Marlette city, but want cash right now? Well, we are on your side! We don’t care about the condition of your property. We buy homes in Marlette city for all cash! The awesome part is that we will provide you a fair and honest all-cash proposal. Selling your property for cash is the easiest choice for sellers with unwanted rentals. Regardless of the condition of your property. We want to purchase it, no questions asked.

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text: I ventured into America’s Hometown on the 4th to enjoy a beautiful display of fireworks over Plymouth Harbor. It was a beautiful night. I didn’t even mind parking a mile away and walking down to the harbor, and sitting in traffic for an hour afterwards. 🙂  Of course I brought my camera – here’s a few of my favorites:


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Fishing Trips · Tips

Fun Afternoon of Fishing

We recently had a fun afternoon fishing for bluegill in a neighborhood pond. We were able to catch a ton of small bluegill with a few larger ones mixed in.

family bluegill 3.JPG

It took us a little while to find some decent size bluegill. We found that the big bluegill were located on one corner of the pond. Originally we had the bobber sit too shallow and only caught little ones. Once we made this adjustment, we started catching bigger bluegill.

family bluegill 1

The tackle we used was a closed face reel and light action pole. We had the reel spooled with 8 lb Berkley Trilene XL  line, just in case we caught a catfish or bass. We used Berkley Gulp Crickets with a Split Shot Sinker and Balsa Spring Bobber to keep the cricket in the strike zone.

family bluegill 2

We had a great couple of hours of fishing.

Small Baits for Bass

If you want to catch a lot of bass and mix in a few big ones too, then try small baits.

small baits 1

Small baits will give an angler many more opportunities for bites than larger baits. When I go fishing I want to catch as many fish as I can. I have found small profile baits allow me to do this. These baits are also great at catching other species of fish, including crappies, bluegills, and walleyes. These lures are also great to use when teaching a new person how to bass fish. They simply catch fish, thus catching the first time angler.

small bait 3

I like to use the Strike King 1.0 crankbait, Yamamoto 3″ Fat Senko, and Crappie Slider Grubs.

small bait 5.JPG

These lures are excellent choices when fishing ponds, streams, and heavily fished lakes. Bass and other fish usually cannot resist these tiny offerings. After all, who doesn’t enjoy an appetizer?

small bait 2.JPG

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As you can see these fish swallowed a small bait! You have to try it out for yourself!

Purchasing a Kayak

Need a boat, but can’t afford one? Have you thought about using a kayak?

Kayaks range anywhere from $200-$4,000, but the upper end of the price point is like buying a new boat.  $4000 kayaks are probably more than most of us need for fishing purposes.

Kayak fishing is a growing activity, but many people are not sure what they need in a kayak. There are a couple basic questions you need to answer when starting your search for a kayak.

Kayak 1

Future Beach Trophy 126 DLX Angler Kayak

First there are two models you can choose from that fit in the typical price range. Sit on top kayaks or and sit inside are the two styles.
A sit inside model offers a dryer ride for beginners and also allows the user to be little more protected from the sun and wind. I have found that sit inside models are also easier to carry and transport to the lake. These models also offer dry storage areas where you can put a wallet, cell phone, or change of clothes. However, sit inside models will fill with water if tipped over, where as sit on top models will not.

Sit Inside Models

Sit on top models offer less restriction of movement because you are sitting on top and have no sidewalls against your legs. They offer a little bit easier access for your paddle to reach the water. They also cannot sink.  They all have built in “scupper holes” that allow the water to escape. The water does not come in these holes, they are there only to release water back into the lake. No dry storage is built into a sit on top, so you will have to purchase a dry storage bag to take with you on the water.

Sit on Top Models

I have found that both models are almost identical with stability, but sit on top models are easier to get on and off. People think kayaks are less stable than a canoe, but this is false. In a canoe you are sitting higher up, usually on a seat. This brings your center of gravity much higher in the canoe, thus making tipping easier. In a kayak, you are sitting less than an inch off the water. This makes tipping very hard to do when kayaking in most lake, stream, and pond settings.

Kayak 3

Be careful not to choose a kayak that is too heavy for you. You want to be able to carry the kayak down to the water or load it into your vehicle. They do make kayak dolly’s that help you transport the kayak, but they are kind of a hassle to deal with and it’s just one more thing to bring with you. It is much easier to select a kayak that you are comfortable carrying.

When fishing small lakes, ponds, or streams you need a shorter kayak less than 10 feet long. These shorter kayaks are much more maneuverable and allow you to navigate in narrow waterways. These shorter kayaks also work better when fishing around boat docks, because you can squeeze into places that bigger boats simply cannot. The down fall is they are very responsive to your paddling, so they go left and right quickly. This is not good for long distance paddling.

Kayak 2

Couple last things to look for in a kayak. Does the kayak offer rod holders? These are the 2 holes behind the seat that allow the rods to sit vertically.  Also, many fishing kayaks come with a small tackle tray and a shelf in front of you to sit lures on while fishing. There are countless different models and brands to choose from. Don’t be afraid to sit inside both styles and imagine you are fishing while you are at the store.

Fishing Trips

Reelfoot Lake

When you do a quick Google search for the best crappie fishing lakes in America, Reelfoot Lake will be in the top 10 of all of them. My family and I have traveled to Reelfoot for many years chasing large and abundant crappies. In fact, my dad has been going to Reelfoot before I was even born. I wanted to share some of the trips I have taken over the years.

Reelfoot is located in Northwest Tennessee and has a reputation for being one of the best crappie lakes in America. Reelfoot was formed by a large earthquake in 1811 and now resembles a large swamp with a few manmade canals. The vast amount of bald cypress trees is really something you must see to appreciate. You can see large eagle and osprey nests in almost any direction. This lake is also known for its bird watching with many local guides eager to take you on a tour. I have also always enjoyed checking out all of the duck blinds scattered throughout the lake. Spending countless days and hours on this lake has given me an appreciation for how beautiful the lake really is.

rfl eagle

rfl canal

When fishing Reelfoot you may be surprised to see no pleasure boaters. That’s right, no wave runners, wake boarders, or party boats. You only will see anglers on the water. This is because the average depth of Reelfoot is only 5.2 feet and it is scattered with standing cypress trees, stumps, and logs. It does not take long to break a prop or really damage your boat. For this reason alone, we leave the bass boat at home and use a boat from one of the many resorts on the lake.

rlf drift

I have only fished Reelfoot in late winter and early spring for crappies, but it is also known for great bass fishing, bluegill, and catfish. I was there one January while duck season was in; there were a lot of shots heard on that trip! I have been told to look out for snakes and spiders during the warm seasons.

When fishing in the late winter or early spring, you will want to start near the Green Island/Blue Basin section of the lake. This is the deepest part of the lake and where most of the crappies will be in the winter. If there has been a mild winter or a few warmer days, the crappies will move out of the deep water and can be almost anywhere in the lake. If this is the case you need to cover some water and look for the active fish. Once you catch one or two then you can start putting a pattern together. Pay attention to the details of where you are, what color of bait you are using, and most importantly how deep the water is. The majority of the fish will be doing the same thing throughout the lake. I am a believer in the saying that “90 percent of the fish are in 10 percent of the water.”

rfl flip

Most crappie fisherman will spider rig or cast to the many cypress trees with a bobber and minnow. If the fish are deep (the deepest part of the lake is only 18 feet), then spider rigging is the way to go. Again, experiment with depth and lure color. I have seen times when the crappies will suspend in the water column and they can be hard to locate. Once you have a depth figured out then you can sit all your lures in that productive strike zone.

rfl spider rig

Another thing that I have seen play a huge role in success or failure, is the color of your lures.  Orange, yellow, and black are always good colors when fishing Reelfoot. I like using orange hair jigs or tube baits tipped with a minnow. Many anglers will only use orange minnows (Rosy Reds to the locals). All the local bait shops sell both colors of minnows. In addition to the hair jigs and tubes, I like to have at least a couple poles with nothing but a bare hook and minnow with a light weight. These fish can be finicky and shy away from a large profile offering. Try different size minnows as well.

Experiment until you find what works. Many anglers are afraid to change and get stuck in the same old techniques. They think, “well they just aren’t biting today”, and this is normally wrong. Someone always figures them out and brings in a limit.

rfl board

Here are two links to places that we have stayed throughout our many family trips to Reelfoot. These two places are close to great crappie fishing on the lake. I like this because you won’t waste time motoring  across the lake. Most of the time you can catch all the crappies you want within 5 minutes of these resorts.

Eagle Nest Resort

Blue Bank Resort

Most exciting way to bass fish

Big bass love top water, and there is no better bite than seeing a big bass explode on your lure. There are many styles of top water baits to choose from, but here are three of my favorites.

 Zara Spook

In my opinion it doesn’t get much better than a Zara Spook. This is a classic lure that almost every bass angler has in their tackle box. The “walking the dog” action of this lure draws huge bass up to the top.  This bait comes in many colors and sizes so make sure to “match the hatch” and select a lure that resembles the bait around. If there is a shad spawn happening then choose white or a shad pattern. If you are fishing around Bluegill beds, then choose a Bluegill or Bass pattern. Make sure to change the cadence of the lure. Sometimes bass want it very slow, stopped, or hurrying across the water.

spook 2

Buzz Bait

This lure is also known for catching big bass. I love this bait because it allows me to cover water quickly and efficiently. This bait also comes in many sizes, blade types and colors. I keep things simple when it comes to buzz bait fishing. Three colors is all you really need: white, black, and chartreuse. I like to use two different sizes depending on the situation; a 1/8 ounce or a 3/8 ounce. I also almost always use the single blade version.

buzzbait 2

Whopper Plopper

This Whopper Plopper is an up and comer, but has already taken the tournament trail by storm. This has been a very popular musky lure for years, but has recently been made in a bass size that really catches them. There are two sizes of this lure, the 90 and 130. I like to get bites, so I like the 90, but if I want to target big bass or I am fishing a lake that has musky and pike than I would pick up the 130. I had an outstanding musky fishing day last fall using the 90. I also caught many bass in between the musky bites. If I would have used the 130, I am not sure I would have caught the amount of bass I did.  I have not found a color they won’t bite, but I really like the Bone and Loon colors.

whopper plopper 2

I have one last piece of advice.  You can throw these lures all day long. Many anglers believe you can only catch bass on top water in the morning, evening, or overcast days. I will be the first to tell you these lures do shine in these conditions, but I have caught some of my biggest bass on top water in the middle of a bright sunny day.

musky new


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In New Wine Wednesday

By Roxane Salonen

My high-school math teacher introduced me to the concept of K.I.S.S., or “Keep it Simple Silly.” It was his way of helping us boil down numeric equations to a manageable level.

I’ve found the K.I.S.S. method helpful in other areas, too, including my spiritual life. Recently, a friend reached out following the tragic death of basketball star Kobe Bryant. She’d read a Facebook post I’d written saying I’d be praying for his soul. “Why?” she’d asked. I wanted to respond, keeping K.I.S.S in mind.

Praying for the Dead

Inevitably, I shared an article explaining the Catholic view in-depth, including Scripture passages she’d appreciate. However, her response showed me that, despite my intentions, I’d betrayed the K.I.S.S. rule. “I struggled to understand some of this article,” she said. “I’ve always thought the Gospel was so simple.”

The Gospel IS a simple message at its base, but now I felt stuck. I thought of the Adoration chapel I visit weekly, and how simple everything becomes for me there. But how could I begin to communicate the simplicity of walking into chapel each week and gazing upon our Lord? To transmit the warmth of receiving his uncomplicated, pure love? To translate the reality of being in the midst of Jesus’ body, blood, soul, and divinity, in the real presence of that very simple but profoundly mysterious, consecrated host?

When another friend had questioned me about praying for the dead earlier, she’d concluded that while she still didn’t understand the practice, “Prayer is always a good thing, so, keep praying!” We can always find something in common to embrace.

A Simple Faith

Our Catholic faith is simple, but simultaneously, simply profound. Our only recourse to complication might be in turning to the One who alone can move a muddled heart.

In today’s “Magnificat” meditation, Fr. Jacques Philippe suggests how to keep our hearts pure and undefiled. “The most powerful guard of a pure heart is the spirit of faith by which we see God’s hand in everything that comes to us … this is what the saints did, and (it) made them free.”

Oh, that we might become more aware of how each moment of our day comes from God’s hand, including those in which we feel unable to explain ourselves. In these moments, we can focus our attention back on Jesus, who alone can solve all maladies and misfires.

I think of another brilliant rumination of “kiss” from Mother Teresa. “Pain and suffering have come into your life,” she once said, “but remember pain, sorrow, suffering are but the kiss of Jesus – a sign that you have come so close to Him that He can kiss you.”

How Do You Simplify Your Life?

Above the monstrance at our church’s small Adoration chapel, a crucifix hangs. In that simple image, the complications of life disappear, returning me to our Lord’s beautiful essence. There, I come as close as possible, this side of heaven, to feeling true peace.

Thank you, Jesus, for your KISS of life. May it penetrate my being as I leave the Adoration chapel each week, better equipped to bring your simple, pure love into the world.

How did you try to simplify something that has become complicated by focusing on Jesus?

About the author:

Roxane B. Salonen, a wife and mother of five from Fargo, N.D., is an award-winning children’s author and freelance writer who also enjoys Catholic radio hosting and speaking. Roxane co-authored former Planned Parenthood manager Ramona Trevino’s memoir, Redeemed by Grace. Her work is featured on “Peace Garden Passage” at her website, roxanesalonen.com. Find her also on Twitter @peacegardenama.

Showing 4 comments
  • Gwen

    I agree about Eucharistic Adoration. My 35=year old son died on Dec 16, 2019, and my entire life has changed – this is the heaviest cross God has ever placed on me. No other sadness or grief compares. At Adoration, I find peace being in our Lord’s presence, and of course at Holy Mass! Otherwise, my emotions are raw and sensitive. It hasn’t even been two months yet, although it feels like years. Please may I ask that you included me in your personal prayers when you are also in Adoration. I pray for my son and all others that I loved that they may be released from Purgatory if they haven’t been already. THANK YOU and GOD BLESS YOU!

    • Roxane Salonen

      Oh Gwen, yes, willingly. My oldest son, 24, was born on Dec. 16, 1995, so with that little connection, my heart breaks all the more. I cannot truly enter into your great sorrow of course, but will share that my mother has been very drawn to Adoration, especially after my father’s death, so I have thought a lot about how only God can console us in these deep places, where only He can penetrate. But he is drawing you closer through it and that is a beautiful thing. I am so grateful that, despite how hard this must be on a daily basis, you can find refuge and feel his merciful consolation. Your son will be in my prayers and if you are up to sharing his name, it would connect me even more. God bless you. XOXO

  • Elizabeth

    Thank you for this beautiful message. It brought me such peace. THANK YOU for your insights.

  • Roxane Salonen

    Elizabeth, it gladdens my heart to hear this. Thank you for taking the time to share your response with me. Praise Him! 🙂

Leave a Comment


text:
The world of marijuana sales is evolving every day. The business side of this thing is just getting started so the below information on CBD sales locations in Willow Springs, IL is subject to change. We'll do our best to keep this list of CBD vendors in Willow Springs, IL current. Take a look and we hope you find what you're looking for on your CBD Pilgrimage.

CBD Pot Shops in Willow Springs, IL

Sam‚Äôs Smoke & Vape - CBD & KRATOM
Sam‚Äôs Smoke & Vape - CBD & KRATOM 8695 Archer Ave #27, Willow Springs, IL 60480 (708) 330-5352


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Post Graduate Diploma in Computer Programming

Post Graduate Diploma in Computer Programming (PGDCP) is a One Year Post Graduate Diploma course which focuses on study of Analysis and Design of Programming Paradigm and implementation of Programming Languages to develop Software and role based computing unit. The course mainly focusses in Analysis and Design of Algorithm and their implementation by several Languages such as: C, C++, C#, JAVA, Python etc. With PGDCP one can build career in Corporate Sectors, Software Development Bodies, Computer Programmer as a free-lancer and can stand alone in the field of their career.

Course Structure

S.No Subjects
1 Date Structures (PGDCP-01)
2 Computer Programming Using 'C' (PGDCP-02)
3 Computer Fundamentals and PC Software (PGDCP-03)
4 Data Structure Through 'C' Language (PGDCP-04)
 5 Data Base Management System (PGDCP-05)
6 Object Oriented Programming through C++ (PGDCP-06)
7 PC Software Lab (Practical) & Viva Voce (PGDCP-07)

Bachelor’s degree in any discipline from any institution recognized by AMU.

S.No Fees Amount
1 Application Fees Rs.300/-
2 Course Fee Rs.9000/-
3 Total Fee Rs.9300/-

Apply for a course

Choose from the wide variety of certification courses across industries.

Centre for Distance Education Nasheman Building Opposite Sulaiman Hall Anoop Shahar Road Aligarh 202002 Uttar Pradesh


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How to Beat the Keto Plateau to Keep Losing Weight

If you are new to the ketogenic diet, I’m sure you’ve been pleasantly surprised by how much water weight you lose in the first few weeks. However, after awhile your bathroom scale will stop decreasing. You will wonder what you are doing wrong and overanalyze every calorie you consumed. This is a common occurrence referred to as a keto diet plateau or a low carb plateau. This article will help you break through the keto plateau so you can continue to lose weight.

Meal Frequency

One of the key reasons for hitting a keto stall is meal frequency. This can happen to someone who is just starting the ketogenic diet. However, it can also happen if you’ve been on the keto diet for a while and adapted. The issue we are facing with meal frequency is that you're eating too often. The best way to fix this is by implementing intermittent fasting.  Now, intermittent fasting is going to make a difference. You can start with two meals a day, and you even can go down to one meal a day. This change will kickstart your weight loss.

Too Much Fat

The next possibility for a keto diet plateau is that you are eating too much fat. Now I don’t want to confuse you. You are supposed to eat more fat when you are on the ketogenic diet. But once you have been on the ketogenic diet long enough, you become fat-adapted. Then you'll start burning all that dietary fat that you're consuming and not the fat on your body. So, basically, we want to actually cut back on fat once we are adapted to the ketogenic diet. The other issue is that when we look at our macros, we want to make sure that we are not getting too much protein. This is because it can turn into sugar in our body and actually throw us out of ketosis. You should also make sure that you keep your carbohydrate consumption low as well. Therefore, if you cut down on fat consumption, you should start seeing some positive results.

Physical Activity

Another issue that can lead to stalling on the ketogenic diet is too little physical activity. This is a big problem. A lot of people work in office jobs. When you sit at a desk all day, you don’t get a lot of physical activity. If you increase your physical activity, you will boost beneficial hormones and increase fat burning. I recommend that people who are doing the ketogenic diet do some high-intensity interval training. High-intensity workouts are done in a short duration. You may only exercise for 20 minutes, but it's very high intensity. This is beneficial because it burns through any glycogen stores you have and it really increases fat burning. If you increase your physical activity and do high-intensity interval training every other day, you will increase your fat-burning significantly.

Sleeping and Stress

Sleeping patterns and stress are related. When we look at stress, it typically turns into a lack of sleep. Now if this spirals out of control, it causes a hormone imbalance, which increases the hormone cortisol. When you have an increase in cortisol in the body, it will actually decrease fat burning. To avoid this, we need to make sure that we are decreasing stress and getting adequate sleep. This will decrease cortisol in the body and allow us to actually burn fat.

Health Conditions

Another reason for not losing weight on keto is health conditions. If you are an individual who has thyroid issues, PCOS, or depression, you may have a more difficult time losing weight. The most important thing to remember is to be persistent and patient. These issues may just make losing weight take longer.  However, you need to keep some things in mind. The first day you start the ketogenic diet, you are starting to live a healthy lifestyle. There will be many positive changes happening in your body. You will be decreasing inflammation and your body will start the process of healing itself. The good news is the process has begun. So, even if you aren’t losing weight, the healing process is started.

Extra Help

If you are looking for some help with the ketogenic diet, Keto Ignite is a product you should try. It provides exogenous ketones which help to keep your body in ketosis even when you cheat on your diet. The next section will give more detailed information on this product.

What are the Ingredients in Keto Ignite?

Beta-Hydroxybutyrate Salts

A high quality patented form of ketones called GoBHB is used in Keto Ignite. It provides an exogenous source of ketones to help achieve ketosis. BHB is the ketone body present in the blood at the highest level when you are in ketosis. Also, it is more efficient for energy production on a cellular level. Furthermore, it is more stable than other ketones. This is why most of the research on exogenous ketones utilizes either BHB salts or BHB esters.

The first successful human study was conducted in 2012. The results were that they could rapidly increase the level of ketones in the blood. Fifty-four healthy male and female subjects were tested. They all had elevated levels of BHB. This was following a single dose of exogenous ketones in a meal replacement drink. The same dosage was administered to them three times a day. This study lasted for five consecutive days. The BHB levels remained elevated throughout the study. (2)

Support Your Ketogenic Lifestyle

Exogenous ketones are a useful addition to a ketogenic diet. They can also be a practical alternative to increasing ketone body concentrations without having to follow the ketogenic diet.

Performance Like Never Before

During exercise, ketones function as a fuel source. The advantage of this is that they preserve fuel. Fatigue and lactic acid levels are decreased. This is what enhances athletic performance. The idea of ketosis as a performance enhancer was started in the early 1980s.

There were studies done on 39 high-performance athletes. The studies were researching the effects of exogenous ketones on induced ketosis for physical endurance. The results showed that exogenous ketones improve athletic performance. (3)

Improved Cognitive Abilities

The research supporting the ketogenic diet as nutrition intervention is increasing.  This is especially true for cognitive impairment and neurodegenerative issues. There are many reports of patients who have epilepsy, Alzheimer's, or learning disabilities that are experiencing incredible results. (4)

When glucose is depleted, ketones are used as fuel. When you fast, exercise, or eat a ketogenic diet, the brain becomes receptive to ketone bodies as an alternative fuel. (5) This suggests that ketones improve memory, focus, and cognition. This is crucial when glucose is depleted. (6)

Medium-Chain Triglycerides

Keto Ignite provides a patented medium-chain triglyceride (MCT) powder with a high caprylic and capric acid content. It also contains acacia fiber. Acacia fiber is prebiotic. It promotes gut health and helps to optimize the gut. MCTs are easily absorbed. They pass through the mitochondria.  They provide a quick energy source without affecting insulin levels. Unlike other dietary fats, MCTs are not stored as body fat. The liver metabolizes the MCTs into ketones. Then they are used as alternative energy sources for brain cells.

Both animal and human studies have explored the potential role of MCTs in increasing ketones. For example, there was a study of 20 adults with cognitive impairment. They were given MCTs or a placebo. The results found that there were significant increases in BHB. This was observed 90 minutes after the treatment during recall tests. (7) A 90 day trial of 152 Alzheimer's patients found that ketosis could affect cognitive performance. Significantly elevated levels of BHB were seen two hours after administration. This was when compared to the placebo. (8)

Research on MCTs as fuel for exercise is also increasing. A study of eight recreational athletes suggested that when consuming MCTs, blood lactate levels during moderate-intensity exercise were reduced. (9)

Another study of six endurance-trained cyclists consumed MCTs during moderate-intensity exercise for two hours. They had significant improvements in time-trial performances during subsequent high-intensity exercise. (10)

Now that we've discussed the ingredients in Keto Ignite, let's move onto the benefits of it.

Benefits of Keto Ignite

There are many benefits to taking exogenous ketones. Here is a list of a few reasons to take Keto-Ignite.

Now that you know some benefits of Keto-Ignite, we will discuss them more in detail in the next section. We will also discuss when you should take exogenous ketones.

When Should You Take Exogenous Ketones?

There are many reasons to take exogenous ketones. Additionally, there are many times that you should take them.

Ketone supplements are very beneficial to take in addition to a ketogenic diet. In this scenario, exogenous ketones deepen your level of ketosis. This is done by raising blood ketones even further. Ketone supplements may also be beneficial when you want to re-enter ketosis after a cheat day.

You might give ketone supplements a try while you’re fasting. They tend to be most beneficial when you are on a 24 hour - 48 hours water-only fast. Ketones do contain calories, but they are not very significant. They may also help you last longer in your fast. Furthermore, they may help with mental clarity and focus.

People who enjoy workouts while fasting can also benefit from them. This way exogenous ketones fuel your workout instead of carbohydrates.

However, anyone can use exogenous ketones. Those who are not on a ketogenic diet or fasting can benefit from them as well. This way you get the benefits of eating a ketogenic diet without actually eating that way.

Athletes might try them out before a game or big race. They may even use exogenous ketone supplements regularly throughout a tough training session.

As we previously discussed, many clients experience a decrease in weight loss on the ketogenic diet. Hopefully by now, you understand some ways that you can fix that. If you find that you still have trouble, our product Keto Ignite is considered a safe option. Keto Ignite has the best results when taken in conjunction with the ketogenic diet. However, it is a good idea to talk to your health care provider before taking any supplements.

  2. Clarke K, Tchabanenko K, Pawlosky R, et al. Kinetics, safety and tolerability of (R)-3-hydroxybutyl (R)-3-hydroxybutyrate in healthy adult subjects. Regul Toxicol Pharmacol. 2012 Aug;63(3):401-8. [PMID: 22561291]
  3. Cox PJ, Kirk T, Ashmore T, et al. Nutritional ketosis alters fuel preference and thereby endurance performance in athletes. Cell Metab. 2016 Aug 9;24(2):256- 68. [PMID: 27475046]
  4. Murray AJ, Knight NS, Cole MA, et al. Novel ketone diet enhances physical and cognitive performance. FASEB J. 2016 Dec;30(12):4021-4032. [PMID: 27528626]
  5. Roberts MN, Wallace MA, Tomilov AA, et al. A ketogenic diet extends longevity and health span in adult mice. Cell Metab. 2018 May 1;27(5):1156. [PMID: 29719228]
  6. 10. Newport MT, VanItallie TB, Kashiwaya Y, et al. A new way to produce hyperketonemia: use of ketone ester in a case of Alzheimer’s disease. Alzheimers Dement. 2015 Jan;11(1):99-103. [PMID: 25301680]
  7. 11. Cunnane SC, Courchesne-Loyer A, Vandenberghe C, et al. Can ketones help rescue brain fuel supply in later life? Implications for cognitive health during aging and the treatment of Alzheimer’s disease. Front Mol Neurosci. 2016 Jul 8;9:53. [PMID: 27458340]
  8. 12. Pan JW, de Graaf RA, Petersen KF, et al. [2,4-13 C2 ]-beta-hydroxybutyrate metabolism in human brain. J Cereb Blood Flow Metab. 2002 Jul;22(7):890-8. [PMID: 12142574]
  9. 13. Veech RL, Bradshaw PC, Clarke K, et al. Ketone bodies mimic the life span extending properties of caloric restriction. IUBMB Life. 2017 May;69(5):305- 314. [PMID: 28371201]
  10. 14. Croteau E, Castellano CA, Fortier M, et al. A cross-sectional comparison of brain glucose and ketone metabolism in cognitively healthy older adults, mild cognitive impairment and early Alzheimer’s disease. Exp Gerontol. 2018 Jul 1;107:18-26. [PMID: 28709938]
  11. 15. Reger MA, Henderson ST, Hale C, et al. Effects of beta-hydroxybutyrate on cognition in memory-impaired adults. Neurobiol Aging. 2004 Mar;25(3):311-4. [PMID: 15123336]


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I'm A Celebrity's John Barrowman reveals Suranne Jones offered to have his baby
6th December 2018

John, 51, and Suranne, 39, became close pals when they worked together on A Few Good Men in the Theatre Royal, London, in 2005.

In his book Anything Goes, the I'm A Celebrity star said: "I found a surrogate mother for my future children. From the play A Few Good Men I gained a good friend in actress Suranne Jones, or Sarah as she’s known to her mates.”

He said the ex Coronation Street actress would spend hours “talking about everything and anything over a drink or two or three” with him.

He added: “One night she told me that if Scott and I ever did decide we wanted to have a child of our own, she’d be happy to accommodate us.

"Perhaps one day I might become a dad, we have a lot of love to give and I adore kids.”

John is taking part in I'm A Celebrity…Get Me Out Of Here! 2018 and before going in, he admitted his partner Scott is not ready to have kids.

He said: "It has to be a partnership thing and I don’t think Scott is ready."

Meanwhile, he told The Sun that he wants to be the show's first gender fluid winner, explaining: "I would be the king or queen of the jungle!”

The star made his name in the West End, landing roles in musicals including Miss Saigon, The Phantom of The Opera, Sunset Boulevard and La Cage aux Folles.

I'm A Celeb is not The Doctor Who star's first rodeo, as he's taken part in Dancing On Ice, Children in Need and the Strictly Come Dancing Christmas Special – as well as putting in a memorable appearance on Celebrity Juice, and hosting quiz show Pressure Pad.

John met his husband, Scott Gill, during a production at the Chichester Film Festival in 1993 where Scott was in the audience.

The couple entered a civil partnership in 2006 and legally married in California in 2013.

Predict Sunday's winner and be in with a chance to win daily Amazon vouchers and a holiday worth £5K

He has also appeared in various films such as the musical comedy, The Producers in 2005 and more recently Zero Dark Thirty.

John received an MBE in 2014 and was accompanied by Scott to the investiture ceremony at Buckingham Palace.

Suranne is married to Laurence Akers, and in March 2016, Suranne gave birth to a son.

Listen to new podcast Jungle VIP, talkRADIO's cheeky, no-holds-barred take on the action Down Under. Hosted by Jamie East with daily guests, including former campmates and celeb reality TV fans the gang will dish the dirt on the REAL behind-the-scenes gossip. Read more here.

Source: Read Full Article


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Nextel Cell Phones. Tips

Read these 10 Nextel Cell Phones. Tips tips to make your life smarter, better, faster and wiser. Each tip is approved by our Editors and created by expert writers so great we call them Gurus. LifeTips is the place to go when you need to know about Cellphone tips and hundreds of other topics.

Nextel Cell Phones. Tips has been rated 3.2 out of 5 based on 500 ratings and 1 user reviews.
What is the Nextel National Free Incoming Plan?

Make the Most of Incoming Calls" National Free Incoming Plan

The Nextel National Free Incoming plan for Nextel cell phones provides the customer with unlimited incoming calls at no additional charge. Hot tip: It doesn't matter if your boss is a Cingular customer in New York while you're in Malibu. The incoming call is free. But if you go to Cancun, you're out of luck. All calls to nextel cell phones under this plan must be received within the United States.

You might be tempted to say everything in a text message, but with the National Free Incoming Plan, you pay for Pay As You Go Text Messages. Free phone calls may not get you away from the office, but they'll make your vacation time less frustrating.

What is the Nextel Local Instant Connect Plan?

Choosing Local Instant Connect

Weighing regional cellular plan options with walkie-talkie phones? Nextel Cellular offers the Nextel Local Instant Connect Plan. This plan is for users in the same area, say Topeka or Tanzania, who do not plan to talk on many long distance calls.

The plan offers consumers unlimited Direct Connect minutes, unlimited nights and weekends, no roaming charges, and long distance at 20 cents per minute. Nextel cell phones Local Instant Connect plans begin around $35.99 per month for 0 anytime minutes to $65.99 per month for 1250 anytime minutes and unlimited walkie-talkie (Group ConneCT is 15 cents per minute) as well as call forwarding and three-way calling--just what you wanted.

Cingular's Push-To-Talk option is a sharp competitor, but Nextel often discounts its phones, and bloggers gripe about Cingular's "Push To Wait." Also, Verizon's reported two to four second delay with its Push-To-Talk feature seems balanced by the vaunted Verizon coverage.

Still, Nextel brought the Direct Connect technology to market first and is a viable plan if you just want to holler at someone in Topeka.

Why is Nextel a trusted wireless provider?

Sprint and Nextel, Same Great Service

Sprint and Nextel may have merged, but Nextel still has an all-digital network, provided by Sprint PCS, that covers numerous areas nationwide. They are extremely popular in the corporate world because of their push-to-talk, one-Touch capabilities walkie-talkie capabilities built into each phone.

After its merger with Sprint, Nextel still offers the Motorola iDEN technology to deliver stellar digital cellular service and Direct Connect services. Nextel offers other Motorola phones that are extremely durable and can withstand harsh weather and work environments.

New Nextel phones offer wireless data services as well. These services include wireless email, instant messaging, web access, downloads, gaming, and more. Nextel Cellular has been providing push-to-talk access for over a decade. That hasn't changed with the Sprint merger. Nextel is still a good, reliable carrier.

What is the National Team Share Plan and how much is it?

Nextel National Team Share Plans

Your family shares a house, a car, and bathrooms--why not minutes? The Nextel National Team Share Plan can also be used as a family plan. If you purchase two Nextel cell phones, signed up for a separate Share Plan, Mom and Dad can then share anytime minutes and Direct Connect minutes. For that matter, brother, sister, Grandma and Grandpa can share minutes depending on how many users you select.

The National Team Share Plans begin around $39.99 per month for 300 anytime minutes and 250 Direct Connect minutes and ends at around $89.99 per month for 1200 anytime minutes and 250 Direct Connect minutes. But Dad doesn't have to hog all the minutes on his phone. Dad's phone can be signed up for the plan with 0 anytime minutes while the kids' phone is signed up for a plan with anywhere from 400-1200 anytime minutes. Dad and the kids then have to share the minutes.

The plan includes all the traditional Nextel offerings, and may lose out to T-Mobile's family plan, Sprint's or Cingular's. If you buy a National Team Share Plan with Nextel phones, here's a tip: decide exactly how many minutes will be shared by whom and when.

What is the Nextel National 1000 Plan?

Nextel and Blackberry

Nextel cell phones have gone BlackBerry picking. Every wireless phone provider offers BlackBerry, and no matter what Nextel plan you choose, you can always tack on a BlackBerry 5 MB or a BlackBerry Email and Web, although many plans offer instant messaging for your cell phone.

If you've gone BlackBerry bananas, you have to have Oprah's favorite phone, albeit with long distance at .20 a minute. You pay $39.99 for 5 MB of use, $49.99 for unlimited. Note that rates exclude taxes and Sprint fees after the Sprint Nextel merger. But if Nextel and BlackBerry seem like a good combo to you, you can now have both ripe for the picking.

What is the Nextel National Power Plan?

Nextel National Power Plan for Power Meetings

Nextel cellular is now offering the Nextel National Power Plan. This plan includes unlimited Direct Connect minutes, unlimited nights and weekends, 500 to 2,000 anytime minutes, included cellular long distance, and no roaming charges.

Alas, power has its limits. You can only use Nextel cell phones unlimited Direct Connect minutes in the designated area of coverage only and do not include group connect minutes--you'll have to pay 15 cents per group minute. Note that Nextel nights begin at 9pm and end at 7am. Nextel weekends begin Fridays at 9pm and end Mondays at 7am.

How much are the Nextel National Power plans?

Nextel Direct Connect

Is your Direct Connect plan all that it's advertised? If you own New Nextel Phones, PCWorld warns that Nextel cell phones on this plan have the most complicated options. You're not charged for walkie-talkie calls in the local network, but can be charged for out-of-network calls. PCWorld recommends getting a flat rate plan to simplify Direct Connect.

How does the service perform? Consumer reviewers report that the Direct Connect service is instant--beep beep, and you're connected. Nextel started the Direct Connect service, but has competition from Sprint and Verizon--Sprint's Ready Link service doesn't use wireless minutes, so the competition is fierce. We recommend you get two-way text messaging with Nextel's service.

How much are the Nextel National Free Incoming plans?

Nextel National Free Incoming Plan: Worth the Calls?

Incoming! It's your mother-in-law! How much will it cost you to talk?

Nextel National Free Incoming Plans offer unlimited Direct Connect, unlimited nights and weekends, nationwide long distance, and no roaming charges. That's a bonus--and really, you like your mother-in-law.

National Free Incomimg Plan rates for your Nextel cell phones begin at around $49.99 for 300 anytime minutes and end at around $109.99 per month for 1200 minutes. Nextel cellular has additional minutes at 40 cents each. Group Direct Connect minutes are 15 cents per minute if you and your mother-in-law are at a family reunion in Florida.

But don't settle for the first deal you find. Maybe you should ask your mother-in-law about her cell phone plan. Sprint offers an incoming plan as well.

What areas of coverage does Nextel offer?

Nextel Has You Covered--Si?

Going south of the border and wondering if service from Nextel phones will go north?

Nextel cell phones have a nationwide coverage area that spans across most of the United States, some areas of Canada, and a few areas in Mexico. If you want to talk turkey burritos in Mexico, your plan may or may not include local or national walkie-talkie coverage. Heading to England? Nextel phones can be used in numerous countries throughout the world with the Direct Connect function at a per minute charge, which varies depending on where you're globe-trotting.

Whether you're buying Nextel cell phones south of the border or toting them down for the team, check your coverage map before you can say "No entiendo" (I don't understand).

Why is the Nextel National Unlimited NDC Plus plan the best plan available?

Nextel Pros and Cons

Nextel offers the Fair and Flexible Plans (adjustable anytime minutes with no huge overages), solutions for small business, and uninterrupted service after its merger with Sprint. What more could you ask for? Is there a downside?

Actually, yes, according to the expert geeks at sites such as CNET. Nextel's phones, except for the compact Motorolas, are traditionally bulky and not stylish. Nextel took a while to come up with bells and whistles, such as cameras, but then, Nextel has traditionally been the phone of business executives who prefer functionality over form--although CNET reviewers warn the functionality can be spotty.

CNET warms to the newer models of Nextel, and loyalists appreciate the Nextel Cellular service. But if you want a flashier phone, look elsewhere. If you're determined to stick with th tried and true, choose the newer Nextel models.

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