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Amrik "Mik" Basi (born 21 May 1966 in Forest Gate in east London) is a British boxing referee based at Fairbairn Boxing Club in Ilford[1] in the London Borough of Redbridge. He took the Olympic Oath in the 2012 Summer Olympics on behalf of officials.[2][3] During the Games he acted as referee or judge in both men's and women's boxing, and officiated a total of 38 matches[4] including refereeing the men's light heavyweight final.[5] He received the AIBA award as the top boxing official at the tournament.[6]

Personal lifeEdit

Basi lives in North Stifford in Thurrock, Essex with his wife. His son Jacob is a former national amateur boxing champion. Basi has a brother, Jumbo, who is also a boxing referee.[7]

  1. ^ "Olympic boxers can count on Basi when he officiates at the Ganes". Romford Recorder. 6 June 2012. Retrieved 25 August 2012.
  2. ^ "Newham boxing referee Basi delivers the Olympic oath". Newham Recorder. 2 August 2012. Retrieved 25 August 2012.
  3. ^ "Mik Basi's Games ceremony honour". Thurrock Gazette. 2 August 2012. Retrieved 25 August 2012.
  4. ^ "REFEREES / JUDGE CAREER". AIBA. Archived from the original on 19 October 2012. Retrieved 8 September 2012.
  5. ^ "Men's Light Heavyweight (81kg) Results". BBC. Retrieved 27 August 2012.
  6. ^ "Newham's Basi wins his own Olympic boxing medal". Romford Recorder. 17 August 2012. Retrieved 25 August 2012.
  7. ^ "Boxing stalwart takes centre stage at greatest show on earth". Amateur Boxing Association of England. Retrieved 25 August 2012.

External linksEdit

  • [1] - Mik Basi profile on AIBA International Boxing Association


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Fundamentals of Human Nutrition/Vitamin B6

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8.6 Vitamin B6[edit]

8.6.1 Sources[edit]

Vitamin B6 is a water-soluble vitamin that was first isolated in the 1930s. There are three traditionally considered forms of vitamin B6: pyridoxal (PL), pyridoxine (PN), pyridoxamine (PM). The phosphate ester derivative pyridoxal 5'-phosphate (PLP) is the principal coenzyme form and has the most importance in human metabolism (1-3).

Vitamin B6 must be obtained from the diet because humans cannot synthesize it. PLP plays a vital role in the function of approximately 100 enzymes that catalyze essential chemical reactions in the human body (1-5). For example, PLP functions as a coenzyme for glycogen phosphorylase, an enzyme that catalyzes the release of glucose from stored glycogen. Much of the PLP in the human body is found in muscle bound to glycogen phosphorylase. PLP is also a coenzyme for reactions used to generate glucose from amino acids, a process known as gluconeogenesis (4, 5).

Vitamin B6 can be found in various type of foods (Vanderschuren et. al., 2013). It can be found in high quantities in meat, fish, eggs, milk and milk products (Vanderschuren et. al., 2013; Ross et. al., 2014). It can also be found in some vegetables, non-citrus fruits, grain cereals and nuts (Ross et. al., 2014; Jain et. al., 2002). Since vitamin B6 can be lost during processing and storage, it is found fortified in some products such as cereals (Ross et. al., 2014; Gregory, 2006). Vitamin B6 is also available in dietary supplements, such as multivitamins and b-complex or as an isolated supplement. Normally, the supplemented form is found as pyridoxine, from which absorption is comparable with the forms obtained from food sources (Ross et. al., 2014).

It is estimated that in an assorted diet about 75% of B6 is bioavailable (Tarr et. al., 1981). However, bioavailability can be affected by food handling and the stability of the vitamin during storage. The stability of B6 in its natural form can be affected by temperature, canning, humidity and time of storage. Contrastingly, the fortified form pyridoxine hydrochloride has been found to be more stable to those changes, with an approximate retention of 90 to 100% (Gregory, 2006).

Nutrient interactions:

Metabolism of vitamin B6 is affected by the interaction with other nutrients. During the metabolic process, niacin and riboflavin coenzymes are necessary for aldehyde dehydrogenase. Furthermore, zinc will be required as a cofactor for phosphorylation of B6 (Ross et. al., 2014).

8.6.2 Functions[edit]

Nervous system function

In the brain, the synthesis of the neurotransmitter, serotonin, from the amino acid, tryptophan, is catalyzed by a PLP-dependent enzyme. Other neurotransmitters, such as dopamine, norepinephrine and gamma-aminobutyric acid (GABA), are also synthesized using PLP-dependent enzymes (4).

Red blood cell formation and function

PLP functions as a coenzyme in the synthesis of heme, an iron-containing component of hemoglobin. Hemoglobin is found in red blood cells and is critical to their ability to transport oxygen throughout the body. Both PL and PLP are able to bind to the hemoglobin molecule and affect its ability to pick up and release oxygen. However, the impact of this on normal oxygen delivery to tissues is not known (4).

Niacin formation

The human requirement for another B vitamin, niacin, can be met in part by the conversion of the essential amino acid, tryptophan, to niacin, as well as through dietary intake. PLP is a coenzyme for a critical reaction in the synthesis of niacin from tryptophan; thus, adequate vitamin B6 decreases the requirement for dietary niacin (4).

Hormone function

Steroid hormones, such as estrogen and testosterone, exert their effects in the body by binding to steroid hormone receptors in the nucleus of the cell and altering gene transcription. PLP binds to steroid receptors in a manner that inhibits the binding of steroid hormones, thus decreasing their effects. The binding of PLP to steroid receptors for estrogen, progesterone, testosterone, and other steroid hormones suggests that the vitamin B6 status of an individual may have implications for diseases affected by steroid hormones, including breast cancer and prostate cancers (4).

Nucleic acid synthesis

PLP serves as a coenzyme for a key enzyme involved in the mobilization of single-carbon functional groups (one-carbon metabolism). Such reactions are involved in the synthesis of nucleic acids. The effect of vitamin B6 deficiency on the function of the immune system may be partly related to the role of PLP in one-carbon metabolism (see Disease Prevention).

Homocysteine and cardiovascular disease

Even moderately elevated levels of homocysteine in the blood have been associated with increased risk for cardiovascular disease, including heart disease and stroke (8). During protein digestion, amino acids, including methionine, are released. Homocysteine is an intermediate in the metabolism of methionine. Healthy individuals utilize two different pathways to metabolize homocysteine. One pathway converts homocysteine back to methionine and is dependent on folic acid and vitamin B12. The other pathway converts homocysteine to the amino acid cysteine and requires two vitamin B6(PLP)-dependent enzymes. Thus, the amount of homocysteine in the blood is regulated by at least three vitamins: folic acid, vitamin B12, and vitamin B6 (diagram). Several large observational studies have demonstrated an association between low vitamin B6 intake or status with increased blood homocysteine levels and increased risk of cardiovascular diseases. A large prospective study found the risk of heart disease in women who consumed, on average, 4.6 mg of vitamin B6 daily was only 67% of the risk in women who consumed an average of 1.1 mg daily (9). Another large prospective study found higher plasma levels of PLP were associated with a decreased risk of cardiovascular disease independent of homocysteine levels (10). Further, several studies have reported that low plasma PLP status is a risk factor for coronary artery disease (11-13). In contrast to folic acid supplementation, studies supplementing individuals with only vitamin B6 have not resulted in significant decreases in basal (fasting) levels of homocysteine. However, one study found that vitamin B6 supplementation was effective in lowering blood homocysteine levels after an oral dose of methionine (methionine load test) was given (14), suggesting vitamin B6 may play a role in the metabolism of homocysteine after meals.

Immune function

Low vitamin B6 intake and nutritional status have been associated with impaired immune function, especially in the elderly. Decreased production of immune system cells known as lymphocytes, as well as decreased production of an important immune system protein called interleukin-2, have been reported in vitamin B6 deficient individuals (15). Restoration of vitamin B6 status has resulted in normalization of lymphocyte proliferation and interleukin-2 production, suggesting that adequate vitamin B6 intake is important for optimal immune system function in older individuals (15, 16). However, one study found that the amount of vitamin B6 required to reverse these immune system impairments in the elderly was 2.9 mg/day for men and 1.9 mg/day for women; these vitamin B6 requirements are higher than the current RDA (15).

Cognitive function

A few studies have associated cognitive decline in the elderly or Alzheimer's disease with inadequate nutritional status of folic acid, vitamin B12, and vitamin B6 and thus, elevated levels of homocysteine (17). One observational study found that higher plasma vitamin B6 levels were associated with better performance on two measures of memory, but plasma vitamin B6 levels were unrelated to performance on 18 other cognitive tests (18). Similarly, a double-blind, placebo-controlled study in 38 healthy elderly men found that vitamin B6 supplementation improved memory but had no effect on mood or mental performance (19). Further, a placebo-controlled trial in 211 healthy younger, middle-aged, and older women found that vitamin B6 supplementation (75 mg/day) for five weeks improved memory performance in some age groups but had no effect on mood (20). Recently, a systematic review of randomized trials concluded that there is inadequate evidence that supplementation with vitamin B6, vitamin B12, or folic acid improves cognition in those with normal or impaired cognitive function (21). Because of mixed findings, it is presently unclear whether supplementation with B vitamins might blunt cognitive decline in the elderly. Further, it is not known if marginal B vitamin deficiencies, which are relatively common in the elderly, even contribute to age-associated declines in cognitive function, or whether both result from processes associated with aging and/or disease.

Kidney stones
A large prospective study examined the relationship between vitamin B6 intake and the occurrence of symptomatic kidney stones in women. A group of more than 85,000 women without a prior history of kidney stones were followed over 14 years and those who consumed 40 mg or more of vitamin B6 daily had only two thirds the risk of developing kidney stones compared with those who consumed 3 mg or less (22). However, in a group of more than 45,000 men followed over six years, no association was found between vitamin B6 intake and the occurrence of kidney stones (23). Limited data have shown that supplementation of vitamin B6 at levels higher than the tolerable upper intake level (100 mg/day) decreases elevated urinary oxalate levels, an important determinant of calcium oxalate kidney stone formation in some individuals. However, it is less clear that supplementation actually resulted in decreased formation of calcium oxalate kidney stones. Presently, the relationship between vitamin B6 intake and the risk of developing kidney stones requires further study before any recommendations can be made.

Disease Treatment

Vitamin B6 supplements at pharmacologic doses (i.e., doses much larger than those needed to prevent deficiency) have been used in an attempt to treat a wide variety of conditions, some of which are discussed below. In general, well designed, placebo-controlled studies have shown little evidence that large supplemental doses of vitamin B6 are beneficial (24). Side effects of oral contraceptives Because vitamin B6 is required for the metabolism of the amino acid tryptophan, the tryptophan load test (an assay of tryptophan metabolites after an oral dose of tryptophan) was used as a functional assessment of vitamin B6 status. Abnormal tryptophan load tests in women taking high-dose oral contraceptives in the 1960s and 1970s suggested that these women were vitamin B6 deficient. Abnormal results in the tryptophan load test led a number of clinicians to prescribe high doses (100–150 mg/day) of vitamin B6 to women in order to relieve depression and other side effects sometimes experienced with oral contraceptives. However, most other indices of vitamin B6 status were normal in women on high-dose oral contraceptives, and it is unlikely that the abnormality in tryptophan metabolism was due to vitamin B6 deficiency (24). A more recent placebo-controlled study in women on the lower dose oral contraceptives, which are commonly prescribed today, found that doses up to 150 mg/day of vitamin B6 (pyridoxine) had no benefit in preventing side effects, such as nausea, vomiting, dizziness, depression, and irritability (25).

Premenstrual syndrome (PMS)

The use of vitamin B6 to relieve the side effects of high-dose oral contraceptives led to the use of vitamin B6 in the treatment of premenstrual syndrome (PMS). PMS refers to a cluster of symptoms, including but not limited to fatigue, irritability, moodiness/depression, fluid retention, and breast tenderness, that begin sometime after ovulation (mid-cycle) and subside with the onset of menstruation (the monthly period). A review of 12 placebo-controlled double-blind trials on vitamin B6 use for PMS treatment concluded that evidence for a beneficial effect was weak (26). A more recent review of 25 studies suggested that supplemental vitamin B6, up to 100 mg/day, may be of value to treat PMS; however, only limited conclusions could be drawn because most of the studies were of poor quality (27).

Because a key enzyme in the synthesis of the neurotransmitters serotonin and norepinephrine is PLP-dependent, it has been suggested that vitamin B6 deficiency may lead to depression. However, clinical trials have not provided convincing evidence that vitamin B6 supplementation is an effective treatment for depression (24, 28), though vitamin B6 may have therapeutic efficacy in premenopausal women (28). Morning sickness (nausea and vomiting in pregnancy) Vitamin B6 has been used since the 1940s to treat nausea during pregnancy. Vitamin B6 was included in the medication Bendectin, which was prescribed for the treatment of morning sickness and later withdrawn from the market due to unproven concerns that it increased the risk of birth defects. Vitamin B6 itself is considered safe during pregnancy and has been used in pregnant women without any evidence of fetal harm (29). The results of two double-blind, placebo-controlled trials that used 25 mg of pyridoxine every eight hours for three days (30) or 10 mg of pyridoxine every eight hours for five days (29) suggest that vitamin B6 may be beneficial in alleviating morning sickness. Each study found a slight but significant reduction in nausea or vomiting in pregnant women. A recent systematic review of placebo-controlled trials on nausea during early pregnancy found vitamin B6 to be somewhat effective (31). However, it should be noted that morning sickness also resolves without any treatment, making it difficult to perform well-controlled trials.

Carpal tunnel syndrome

Carpal tunnel syndrome causes numbness, pain, and weakness of the hand and fingers due to compression of the median nerve at the wrist. It may result from repetitive stress injury of the wrist or from soft tissue swelling, which sometimes occurs with pregnancy or hypothyroidism. Several early studies by the same investigator suggested that vitamin B6 status was low in individuals with carpal tunnel syndrome and that supplementation with 100–200 mg/day over several months was beneficial (32, 33). A recent study in men not taking vitamin supplements found that decreased blood levels of PLP were associated with increased pain, tingling, and nocturnal wakening, all symptoms of carpal tunnel syndrome (34). Studies using electrophysiological measurements of median nerve conduction have largely failed to find an association between vitamin B6 deficiency and carpal tunnel syndrome. While a few trials have noted some symptomatic relief with vitamin B6 supplementation, double-blind, placebo-controlled trials have not generally found vitamin B6 to be effective in treating carpal tunnel syndrome (24, 35).

Glucose metabolism:

PLP coenzymes assist the enzymatic cleavage of glycogen during glucose synthesis. PLP is also necessary for acid catalysis in glycogenesis (Ross et. al., 2014).

Lipid Metabolism:

PLP plays an important role in the biosynthetic pathway of carnitine. This process is important for transporting long chain fatty acids (Ross et. al., 2014). Also, it is important in protecting the cell from oxidative damage caused by lipid peroxidation. This could be beneficial by reducing levels of oxidative stress and preventing complications in patients with heart disease and diabetes (Jain et. al., 2002).

Amino Acid Metabolism:

Transamination reactions of amino acids leading to corresponding alpha-keto acids requires the presence of the coenzyme PLP to catalyze the required deamination and dehydration reactions in the presence of beta-hydroxyl or sulfhydryl groups (Meister, 1965). Since PLP has a major role in amino acid metabolism, studies suggest that vitamin B6 requirements are affected by protein consumption (Vit, 1998).

Cancer and Vitamin B6:

High intakes of vitamin B6 has been found to be significant at preventing cancer. Moreover, it has also been found that intakes of vitamin B6 in cancer patients could help them improve their immune system and prevent further progression to other stages (Vanderschuren et. al., 2013; Choi & Friso, 2012).

8.6.3 Requirements[edit]

Vitamin B6 requirements vary throughout the world and there are no exact amounts for these requirements. Typically, the recommended amount of pyridoxine needed by the body depends on age and also an individual’s protein intake. Requirements can be calculated using information about an individual’s age, along with using information about the protein intake. The current Recommended Daily Allowances for vitamin B6 is between 1.5 to 2.2 milligrams per day (NCBI, 1). The National Center for Biotechnology Information has discovered that to meet the minimum Recommended Daily Intake of vitamin B6, which is 1.5 milligrams per day, 11 milligrams for every one gram of protein is needed. Vitamin B6 requirements are related to protein intake because the vitamin is involved in many functions of proteins in the body, such as amino acid metabolism. It also is involved in the production of some hormones or neurotransmitters, which will incorporate protein function as well. Therefore, when calculating the required intake for vitamin B6, it is important to relate the required amount to protein intake for optimal body function. Based on an individual’s age, vitamin B6 intakes increase throughout life. The Recommended Dietary Allowance amounts of infants include: 0.1 milligrams for infants from birth to six months of age, 0.3 milligrams for infants seven to twelve months of age, 0.5 milligrams for one to three year olds, and 0.6 milligrams for children aged four to eight years of age (NIH). The Recommended Dietary Allowance amounts for children and teens include: 1.0 milligram for nine to thirteen year olds and 1.3 milligrams for males aged fourteen to eighteen and 1.2 milligrams for females aged fourteen to eighteen (NIH). The Recommended Dietary Allowance amount for adults aged nineteen to fifty is 1.3 milligrams (NIH). The requirements for vitamin B6 are higher in individuals who are pregnant, lactating, or over fifty-one years old. The Recommended Dietary Allowance amount for individuals over the age of fifty-one is 1.3 milligrams per day (NIH). For pregnant women, the Recommended Dietary Allowance amount is 1.9 milligrams, and for women who go through lactation the Recommended Dietary Allowance amount is 2.0 milligrams per day (NIH). These required amounts of vitamin B6 necessary for optimal body function can be obtained from the diet and from dietary supplements. Foods that can be incorporated into the diet to obtain vitamin B6 are chickpeas, liver, tuna, and salmon (NIH). Supplements with vitamin B6 in them can be taken orally by capsules or in a liquid form. The body absorbs supplemental vitamin B6 efficiently, however it can be quickly lost from the body through urine (NIH). Vitamin B6 should be obtained primarily through the diet and also through supplements for optimal absorption.

8.6.4 Deficiency[edit]

A deficiency in vitamin B6 is a rare occurrence. However, deficiencies do still appear in mild and high-risk forms. They can be seen in all age groups, mainly in children and the elderly. There are several symptoms associated with vitamin B6 deficiency:

• Muscle weakness

• Nerve damage

• Difficulty contracting

• Short-term memory loss

Vitamin B6 deficiency can be caused by a decrease in intake, alcohol consumption, or medications. Vitamin B6 is used in vitamin B12 absorption and the production of red blood cells as well as immune system cells (Ehlrich, 2015). Low levels of vitamin B6 can lead to death if your body is not able to produce the necessary cells to sustain life.

It is very rare to see an individual with vitamin B6 deficiency caused by food consumption. The availability of abundant food sources makes it difficult for someone to consume insufficient amounts of vitamin B6. Consuming fresher and nutrient denser foods can ameliorate the situation.

Alcohol consumption has a great effect on vitamin B6 levels in the body. Its main effect on vitamin B6 is the destruction or complete loss of the vitamin. Individuals with chronic alcohol abuse frequently exhibit lowered plasma levels of pyridoxal 5’-phosphate (PLP), the coenzyme form of vitamin B6 (Li, Lumeng, & Vech, 1975). Alcohol’s effect on the low level of PLP is due to the removal of PLP from its enzyme. As a result, PLP is dissolved and removed from the body. Decreased PLP concentration lowers the amount of vitamin B6 available resulting in a deficiency that can cause the several symptoms that were listed above.

Certain medications can also lead to vitamin B6 deficiency. For instance, the drug isoniazid decreases levels of the vitamin dramatically. Vitamin B6 supplementation during isoniazid therapy is necessary to prevent the development of peripheral neuropathy (Snider, 1980). One who takes this medication can benefit from preventing the growth of tuberculosis bacterium. However, the same drug can interact and bind with vitamin B6 and cause inactivation. This inactivation results in an overall decrease of vitamin B6 and eventually lead to vitamin B6 deficiency symptoms such as nerve damage. One who must take this medication can simply increase their vitamin B6 level by taking supplements.

It is extremely uncommon to find an individual in the United States with vitamin B6 deficiency because most Americans consume enough meals to nourish their bodies with adequate amounts of the vitamin. Most deficiency cases can be observed in developing countries. In certain parts of the world, particularly in Thailand, low intakes of vitamin B6 may be responsible for bladder stones (“Human nutrition,” n.d.). In developing nations, insufficient vitamin B6 intake is caused by the lack of nourishing foods that contain this vitamin.

8.6.5 Toxicity[edit]

Over time it has been concluded that vitamin B6 toxicity is not usually found when digested from food sources in the diet, the cases of toxicity most often stem from supplementing the vitamin B6. (LPI Outreach Education Fund, 2015) Being that vitamin B6 is a water-soluble vitamin it’s assumed that the vitamin would be excreted before having the opportunity to reach toxic levels in the body. However, through supplementation, you are able to take vitamin B6 at a frequency and quantity in dosage that does not allow your body to expel it quickly enough. Some of the symptoms that accompany vitamin B6 toxicity, include: depression, fatigue irritability, headaches, nerve damage, and skin lesions. (Whitney & Roles, 2013) Specifically, nerve damage may bring about issues such as: difficulty walking, numbness, progressive sensory ataxia, impairment of position and vibration senses, and deficiencies in the sense of touch; temperature; and pain. (Larry E. Johnson, 2015) The lowest dosage given to humans that caused damage was 10 mg per day. (Chaudary, Porter-Blake, & Holford, 2015) Also according to the Journal of Orthomolecular Medicine, sensory nerves will not be affected at a dosage of less than 200 mg per day. In ‘Understanding Nutrition,’ they state the earliest recorded case of vitamin B6 toxicity in the early 1980s. “This report described neurological damage in people who had been taking more than 2 grams of vitamin B6 daily for 2 months or longer.” (Whitney & Roles, 2013) The Food and Nutrition Board of the Institute of Medicine set the tolerable upper intake level for vitamin B6 at 100 mg/day for adults. There have been a variety of studies that show vitamin B6 being successful in treating ailments, including: morning sickness, PMS symptoms, Tardive dyskinesia, and more. (University of Maryland Medical Center, 2015) Nevertheless, according to the University of Maryland Medical Center more research is still necessary in almost each case, where some studies have shown no effect with the supplementation of B6. While supplementing vitamin B6 can be done safely, in the case of a deficiency, it is important to be sure that you are replenishing the right vitamin and talking with a physician before self-medicating.

Upper Intake Level (UL) for Vitamin B6 Age Group UL (mg/day) 0–12 months (infants) N/A 1–3 years (children) 30 4–8 years (children) 40 9–13 years (children) 60 14– 16 years (adolescents) 80 19+ (adults) 100

SOURCE: (Food and Nutrition Board, Institute of Medicine, National Academies, 2015)

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36. Hendler SS, Rorvik DR, eds. PDR for Nutritional Supplements. Montvale: Medical Economics Company, Inc; 2001.
37. Kretsch MJ, Sauberlich HE, Skala JH, Johnson HL. Vitamin B-6 requirement and status assessment: young women fed a depletion diet followed by a plant- or animal-protein diet with graded amounts of vitamin B-6. Am J Clin Nutr. 1995;61(5):1091-1101. (PubMed)
38. Hansen CM, Shultz TD, Kwak HK, Memon HS, Leklem JE. Assessment of vitamin B-6 status in young women consuming a controlled diet containing four levels of vitamin B-6 provides an estimated average requirement and recommended dietary allowance. J Nutr. 2001;131(6):1777-1786. (PubMed)
39. Ribaya-Mercado JD, Russell RM, Sahyoun N, Morrow FD, Gershoff SN. Vitamin B-6 requirements of elderly men and women. J Nutr. 1991;121(7):1062-1074. (PubMed)
40. Choi, W. S., & Friso, S. (2012). Vitamins B6 and Cancer. In Water Soluble Vitamins (Vol. 56, pp. 247–264). Springer Netherlands.
41. Gregory, J., & Kirk, J. (2006). Assessment of Storage Effects on Vitamin B 6 Stability and Bioavailability in Dehydrated Food Systems. Journal of Food Science J Food Science, 43(6), 1801-1808. DOI:10.1111/j.1365-2621.1978.tb07418.x
42. Jain, A., Lim, G., Langford, M., & Jain, S. (2002). Effect of high-glucose levels on protein oxidation in cultured lens cells, and in crystalline and albumin solution and its inhibition by vitamin B6 and N-acetylcysteine: Its possible relevance to cataract formation in diabetes. Free Radical Biology and Medicine, 33(12), 1615-1621. DOI:10.1016/S0891-5849(02)01109-7
43. Meister, A. (1965). Biochemistry of the Amino Acids (Second ed., Vol. 2, p. 594). New York, New York: Academic Press.
44. Ross, A., Caballero, B., Cousins, R., Tucker, K., & Ziegler, T. (2014). Vitamins. In Modern Nutrition in Health and Disease (11th ed., pp. 343–345). Philadelphia: Lippincott Williams & Wilkins, a Wolters Kluwer business.
45. Tarr, J. B., Tamura, T., Stokstad E. L. (1981). Availability of Vitamin B6 and Panthothenate in an Average American Diet in Man. Am J Clin Nutr 34:1328-1337
46. Vanderschuren, H., Boycheva, S., Li, K., Szydlowski, N., Gruissem, W., & Fitzpatrick, T. (2013). Strategies for Vitamin B6 Biofortification of Plants: A Dual Role as a Micronutrient and a Stress Protectant. Frontiers in Plant Science Front. Plant Sci. DOI:10.3389/fpls.2013.00143
47. Vitamin B6. (1998). In Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Choline. Washington D.C.: National Academies Press.
48. Ehrlich, S. (2015, May 8). Vitamin B6 (Pyridoxine). Retrieved December 10, 2015. 49. Part III. Disorders of malnutrition. (2015). Retrieved December 10, 2015. 50. Snider, J. (1980, December 1). Result Filters. Retrieved December 10, 2015. 51. Vech, R., Lumeng, L., & Li, T. (1975, May 1). Vitamin B6 metabolism in chronic alcohol abuse The effect of ethanol oxidation on hepatic pyridoxal 5'-phosphate metabolism. Retrieved December 11, 2015.

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France qualify with 2-0 win over Togo in Group G

From Wikinews, the free news source you can write!
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Friday, June 23, 2006

World Cup 2006 logo.png

Patrick Viera and Thierry Henry scored second half goals to give France a 2-0 win over Togo in Group G, Friday.

RheinEnergieStadion, Cologne
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This audio file was created from the text revision dated 2006-06-24 and may not reflect subsequent text edits to this report. (audio help)

A win that should have been a rout but for the number of almost unwatchable misses racked up by David Trezeguet and Frank Ribery. The lack of French execution in front of goal had fans in the crowd jeering when they were 2-0 up.

This was very unfair on the French team, and particularly the brilliance of Patrick Viera, who were totally dominant as an attacking side and were much the better team in all areas - only to be let down by nerves in front of goal.

Before the game France were third in Group G with two points from two matches to Korea Republic's and Switzerland's four. France had to win the game to get into the round of sixteen and the pressure seemed to be evident in the first half.

Out of seventeen French shots at goal nine found the area guarded by Kossi Agassa but the keeper did not have to produce a spectacular performance. Togo did not play as much as a team as the French a fact reflected in their attack which forced Fabien Barthez to make just two saves.

Patrick Viera, on his 30th birthday, got the necessary goal on 55 minutes. Ribery ran at the Togo defence and slipped a pass to Viera. Inside the area with his back to goal, the Juventus man turned his defender and hit the ball hard to Agassa's left.

A striker's goal from a midfield player.

Viera's presence was noted by the eight fouls he suffered in the game; his excellence by the fact he conceded no fouls. He also got an assist on the second goal when he flicked a header to Henry in the penalty area. A typically clinical finish, Henry's first touch put the ball in a position to shoot before his marker could react.

Raymond Domenech's side win earned a round of sixteen match against Group H winners Spain.

Group G

June 23, 2006
Flag of France.svg France 2–0 Flag of Togo.svg Togo RheinEnergieStadion
Vieira 55'
Henry 61'

Attendance: 45'000

Referee: Jorge Larrionda (Uruguay) Yellow card.svg Red card.svg

Flag of France.svg
  • 16 F Barthez
  • 05 W Gallas
  • 13 M Silvestre
  • 15 L Thuram
  • 19 W Sagnol
  • 07 F Malouda (Substituted: 73' S Wiltord)
  • 06 C Makelele 30' Yellow card.svg
  • 04 P Vieira (Substituted: 81' A Diarra)
  • 22 F Ribery (Substituted: 77' S Govou)
  • 20 D Trezeguet
  • 12 T Henry

Flag of Togo.svg
  • 16 K Agassa
  • 02 D Nibombe
  • 03 J Abalo
  • 05 M Tchangai
  • 06 Y Aziawonou 38' Yellow card.svg
  • 10 M Cherif-Toure 44' Yellow card.svg(Substituted: 59' A Olufade)
  • 18 J Senaya
  • 07 M Salifou 88'Yellow card.svg
  • 13 R Forson
  • 17 K Mohamed
  • 04 E Adebayor (Substituted: 75' T Dossevi)

Team Pts Pld W D L GF GA GD
Switzerland 7 3 2 1 0 4 0 +4
France 5 3 1 2 0 3 1 +2
Korea Republic 4 3 1 1 1 3 4 -1
Togo 0 3 0 0 3 1 6 -5

Fifa World Cup Group G table June 23, 2006

Related news

Switzerland shut door on Korea Republic 2-0 in Group G

This article is about the 2006 World Cup; for more World Cup news visit the World Cup portal.


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Tuesday, 16 June 2015

Moving into a home with low carbon energy? Do you know how to run it?

Over the last few years many new homes have been built with low carbon energy systems such as solar hot water panels, solar electricity panels, heat pumps, and ventilation systems with heat recovery. When you install these into an existing property you get instructions directly from the installer as to how to use them, but not if you are moving into a new property where they have already been installed. If the system is new to you - which they usually are - then it is unlikely that you will know how to operate it to its best effect. This means it won't reduce carbon emissions as much as it should and you as a home owner end up paying more for your energy bills than you might. It is a lose - lose situation: lose for you and lose for the environment. Sadly, research shows that this happens a lot.

This post is based on research by Lise Andreassen for her PhD at Royal Holloway University [1], London. She surveyed homes that were built in the London borough of Woking - various developments including flats and houses with a variety of different technologies installed. Between 2005 and 2012, Woking required all new homes built to meet 10% of their predicted energy demand with low or zero carbon technology (LZCT). That means equipment was installed - but it doesn't mean it was actually used in practice. 122 households took part in Lise's survey and she interviewed 26 in depth. The results were frankly shocking. Two of the householders did not even know what equipment they had, never mind how it worked or how to use it.

About a third of the households said that having the LZCT was a plus factor when selecting their home. However, another third of the households were not even told about it, or told too late to influence their choice. This suggests that estate agents do not believe that the presence of LZCT is a significant selling feature, even though it allows the new owners to save money on their energy bills.

Most of us are familiar with heating based on a gas or oil boiler and radiators. However LZCT systems differ from these in subtle ways, and it is important that householders are aware of these differences in order to run them optimally. For example, the most common LZCT was solar hot water panels. These are normally run in combination with a boiler or an immersion heater that brings the hot water tank up to temperature if necessary after the sun has done what it can. The worst possible configuration is to top-up the heat in the morning, so that when the solar panel is active the water is already hot. The top-up heater should only be used in the evening. However, more often that not the advice that was provided was the exact opposite 'one of the guys [from the developers] basically his recommendation was to run the electric heating, run the hot water heating for an hour in the morning, but then just see how it goes through the day....' A few interviewees had little faith in the people giving them advice 'And the developer didn’t really seem to know what was going on with the heating anyway. ... He didn’t seem like he had read the manuals. It seemed like he’d been given a set of instructions for showing us around ...’. Nor did the developers seem to have a very positive view on the technology themselves. For example, one interviewee was told that their solar hot water panels would provide 10% of their hot water overall through the year In fact they should be able to provide half or even more.

About half the householders said they were given sufficient information about the technology and the other half not. There were relatively few with no opinion on this. 61% of interviewees had looked at an instruction manual that was provided, but this was not always helpful. For example 'The instruction manual just tells you how to turn it on. It tells you how to turn it on; it tells you what the little meter inside means, that’s all.' This was for a solar hot water panel system so some hints about the top-up heater programming would have been very helpful but the instruction manual was only about the solar system itself, not how to use it. In other cases, the manual was simply incomprehensible. 'The manual that goes with [the ASHP] really is very, very unclear... Now, I’m used to reading instructions booklets because I was a science technician, [...] and I’ve tried several, several times and "What do they mean?"' One problem is that when the instructions provided are inadequate the householder may not realise this and look for other sources of information. It is hard to know what you should know if no-one has told you that you need to know it.

Verbal advice was very often of the form 'hands off, don't touch'. For example 'This is your [MVHR] system – doesn’t need touching, doesn’t need altering.’... And I said: ‘What’s that?’ and he said: ‘That is not to be touched.' This sort of advice discourages the householder from learning about the technology and how to use it effectively.

Another difficulty in many cases was the lack of feedback on how the system was operating, or difficult access to that feedback. For example, systems are often hidden away in cupboards so it is easy to forget they exist and need checking. I have written elsewhere on the need to make sure that solar hot water systems are functioning correctly. (See How much heat are you getting from your solar panels?). With MVHR (mechanical ventilation with heat recovery) there are very few controls beyond an on/off switch and sometimes a summer/winter mode. (In the summer, the heat recovery part is bypassed and the unit just supplies ventilation.) However MVHR systems do need their filters cleaned or changed regularly and this is easy to forget if the unit is not visible. '... the ventilation system feels like essentially a passive thing from my point of view, I just twist a knob ... You could argue that as you only have to do it twice a year that’s not a big hardship going up there, but I suppose people forget about it completely; whereas, maybe if you had it alongside the central heating control panel, they’d see it on a more general basis.’ It also makes it easy not to notice that the unit is not working at all. In one case the MVHR unit was in the attic and was switched off when the household moved in. Unaware of its existence, the householder had no idea it needed to be turned on.

There were also an alarming number of cases where the equipment was faulty. Of the 26 interviewees, one third reported faults that probably existed from the start. Solar hot water systems overheated - sometime to the extent that insulation was scorched off. In one case the the pressure vessel installed was the wrong kind and over time it deteriorated and burst. There was at least one case where an MVHR system leaked water because the pipework for the condensate had been punctured by a nail. A number of failures were due to inexperienced fitters. 'We’ve also had leaks. In fact, when they were finished restoring my panel, there were leaks so I had to get them back to do it up again. But at the end of the day, it seems to me that a lot of fitters haven’t quite got an understanding of what they are doing.’ Seven out of 19 developments had multiple households with faults. '... we thought we’d complain to the builders/developers, who brought in the experts, who then re-plumbed in, renewed and re-installed all 19 systems... Probably half a dozen at least, maybe more [were found to be faulty].'

It is not that surprising that householders often move in with inadequate documentation and/or faulty systems. This would not be so critical if householders already had sufficient general knowledge about the systems so that they knew what to expect. The key questions are:

  • What is it supposed to do?
  • How do I know it is working?
  • What do I need to do to configure it correctly? What else should I be doing or not doing?
  • Should it be making that noise?
  • What maintenance does it need?

There is little information along these lines already available on the internet. I did find Green Building Store has a useful FAQ on MVHR which covers some of these questions. However, I will see what I can do to fill in the gap - my first guide, for solar hot water panels, is on my website here.

[1] Domesticating low and zero carbon energy technology in new homes: pivotal events, determining configurations and influential feedback, a PhD thesis by Lise Andreassen for Royal Holloway University of London, 2014.

1 comment:

  1. Nicola,
    You can draw two contrasting conclusions from this work. 1) It's another example of the performance gap, and we must do better in terms of installation and education. 2) The home is not the place to install LZCT and that our love affair with decentralised energy has been a mistake.


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ID Protection, at times also called WHOIS or Privacy Protection, is a service that conceals the genuine contact information of domain owners on WHOIS websites. Without such protection, the name, street address and email account of any domain owner will be freely accessible. Giving false information during the domain name registration process or altering the authentic info afterwards will simply not work, as doing such a thing may result in the domain name registrant losing their ownership rights. The policies adopted by ICANN, the Internet Corporation for Assigned Names and Numbers, demand that the WHOIS info must be valid and up to date all the time. The ID Protection service was launched by domain name registrars as a response to the growing concerns about potential identity theft. If the protection service is activated, the domain registrar’s contact info will be displayed instead of the client’s upon a WHOIS check. Most domain names support the ID Protection service, even though there are certain country-code ones that don’t.

ID Protection in Hosting

You can easily activate ID Protection for any domain name that you’ve registered with our company in case you’ve got a hosting account with us. This can be achieved through the exact same Hepsia hosting Control Panel, via which you administer the hosting account itself, so you will not have to log in and out of different platforms. In the very same section where all your registered domain names will be displayed, there will be an “ID Protect” icon for each domain name whose extension supports the service. The status of each icon will quickly show you whether the ID Protection service is enabled for a given domain name or not and by clicking that icon you can add the service if you haven’t done so during the account activation process. Furthermore, you will also be able to renew or to disable the ID Protection service for any domain name using the very same icon and the update will take effect instantaneously.

ID Protection in Semi-dedicated Servers

In case you’ve got a semi-dedicated server account with us and you register a domain name under it, you can enable our ID Protection service easily. This takes only a couple of mouse clicks in the Hepsia Control Panel’s Registered Domains section, through which you manage everything connected with your semi-dedicated hosting account. This is the place where you can see all your domains and for each of them you will find an “ID Protect” button, using which you can enable, renew or remove the service. Of course, this can be done only with generic and country-code extensions that support this option and you will be able to see this beforehand, so you will not end up ordering a service that we can’t provide.


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When you obtain a hosting account for your sites, you may discover that it does not match certain requirements which your script-driven applications have, or if the websites are not doing very well, you could decide that you no longer want to run them, so you could end up having an account that you won't really employ. In this situation, it is good if you can close the account and get your cash back because you will not be able to use this service for one reason or another. Some service providers offer refunds - full or prorated, while others do not, so before you buy your account, it's good to check not only whether the service will match your preferences and requirements, but also what refund guarantee the service provider has about possible refunds.

30-day MBG in Hosting

There's no risk involved if you go for one of the hosting solutions that we sell since we have a 30-day MBG policy for all new accounts irrespective of the reason for your refund request. We will help you 24-7 with any questions you could have or problems you could experience with the sites running on our cloud internet hosting platform and we will provide you with a powerful, albeit easy-to-use Control Panel to take care of your account, but if you still decide that you wouldn't like to continue using the account, you can easily get a 100% refund in the first month after you register. There are no contracts or a minimum time period that you must use the web hosting account, so we will issue the refund right after we have your request.


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Is fair trade none of your business? Of course, it is!

Global trade is not a bad idea at all. Without that we couldn’t enjoy chocolate, coffee, mango, papaya, etc or we couldn’t be pretty in beautiful clothes or staying young without cremes extracted from exotic plants. We just love these products, we insist on them, we demand more and more of them. But who pays the price?

The conventional international trade takes efficiency at all costs. The lowest price and the highest profit are the only points not taking into consideration of the social, economical and environmental impacts. That is the reason why they make millions of people (men, women and young CHILDREN) work for some cents a day. That money can cover the price of some bread which is barely enough to survive.

There is an organization which makes great efforts to change this, to make our world fair and sustainable. WFTO (World Fair Trade Organization) is the collectors of  such fair traders as producers, marketers, wholesalers, retailers. They are the guardian of Fair Trade values.

It is a global mov051217_1802_2.jpgement. It began in the USA in 1946 but the first shop was opened in 1958. In Europe the UK was the first when Oxfam started to sell Chinese crafts (made by migrants) in the 50s. A Dutch organization selling cane sugar sent an awareness-rising message to people:

’By buying cane sugar you give people in poor countries a place in the sun of prosperity.’

In 1969 the first Third World Shop was opened. In 1988 a Dutch coffee company got in touch with smallholder coffee farmers in Mexico. Their product was the first which hit the shelves with a special coffeelabel. A special label that ensures you that everyone who has worked with that product has been paid reasonably. The organization has tangible results: more than 1.65 million workers are employed in fairtrade certified organizations in 74 countries.

So, if you slurp your coffee or tea,
buy your underwears or T-shirts, jeans or whatever, search for the label. Support those people work hard and you’ll enjoy the product even more.

And by the way, May 13th is the  #FairTradeDay!

Based on WFTO

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Surf and yoga courses

See all holidays

Explore our surf and yoga collections

Balance the action and adventure of surfing with the revitalising calm of yoga, throw in a splash of inspiring beach destinations and you’re well on your way to an amazing activity holiday. Professional surfers and yogis will be on hand to help build your confidence and make sure you have the holiday of a lifetime.

Redefine your limits

Surf and yoga have always suited one another.

Like two opposing forces, surfing is about testing your limits and willing to be daring and bold, while yoga is about refocusing your mind and balancing your body.

A surf and yoga retreat combines adventure and serenity over shared laughter, glasses of wine and interesting stories in the company of others who spent the day with you catching waves and de-stressing your soul.

And with professional surfers, lifelong yogis and local teachers helping you build confidence on your board and your mat, you'll return with new skills and a renewed zest for life.

Go learn to surf the big ones in Fuerteventura before clearing your mind during a yoga class overlooking the ocean. Practise balance poses in exotic Morocco and embrace the chill surf vibes as you balance on your board. Or head to far-off Costa Rica for tropical surf yoga retreats in the jungle.

Whatever your style, you can find yoga and surf holidays that free your mind and indulge your active side, as well as a group of like-minded people to experience them with. Never settle for ordinary.

Who are our surf and yoga holiday guests?

Active types, those who can barely touch their toes, lifelong surfers or yogis – everyone is welcome in the studios and schools of our surf and yoga hosts.

You'll meet people of all ages and nationalities, from singles to couples to groups of friends. Some are looking to escape the madness of their daily routines, others have devoted their lives to chasing waves and living balanced lifestyles.

All that's required is a passion for having fun, a desire to learn and a refusal to be boxed in.

Is this you? It looks like you.

Thousands of people have already discovered that our eclectic mix of surf and yoga holidays are as diverse as the people who go on them. Come and join them.

Guest reviews

"My first experience of a yoga retreat and surf was fun and an amazing experience with excellent instructors. An friendly fun holiday experience." Kate, UK

See the holiday


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Client Testimonials

The following are some unsolicited comments from our clients.

“The hall set up/lights-all so beautiful.  Very friendly staff.  We were very happy…”

“Thanks so much for all the extra help, etc. you provided to make for some very wonderful memories.”

“Amazing staff! We wouldn’t change anything, our day was perfect!”

Evan and Kelsey

“Excellent experience, seemed so good to have everything taken care of.  I have nothing but praise for Ever After Banquet Hall…”

“Everyone commented on how great the food was.  We loved how you all went above and beyond to make sure we had a great reception. Thank you so much!”

Steve and Ashley

“Thank you, Thank you, Thank you! All of our friends and family were so impressed with such a great facility in Hastings.  Food was delicious & your whole family was wonderful to work with.  We cannot say enough good about our experience….Have already recommended and will continue to sing your praises!”

Karen Bradley

“The best day of my life was worry and stress-free due to the attentiveness and quality of E.A. staff.  It’s so nice to have big city quality, look and feel, with small town
pricing.  Thanks again!”

Rebecca                             april 26 photo

“Thank you so much! You guys were great and everything went perfect! Thanks for making our wedding day the best!”

“Thank you so much for making our day perfect.  The food and service was excellent & the hall was beautiful.  We couldn’t have asked for a more perfect reception. Thanks again! P.S.- We will tell everyone we know about you!!”

Dave & Jamie       december 22 photo

“You are amazing! You made our wedding run smoothly. Thank you so very much for being very helpful-you made my day stress free!”

Becca         october 20 photo

“We loved the night! The food was great, sound was great, the service was great and the room looked very elegant!”

Heather                 october 6 photo

“Very understanding. You were not pushy when it came to end payment and we appreciated that especially because we were having a hard time with the loss of my father. Thanks so much! You are very caring individuals.”

Mandy                 august 11 photo

“We could not have felt more welcome with our first meeting with you and the warmth extended throughout the project was very much appreciated….You let us know early in the project that you would make July 19th the most special day in our daughter’s life…and by George you did!! And for all that you produced with such grace and style we will be eternally thankful and grateful.” “Our son said “Mom and Dad you could put that banquet hall anywhere in America and it would be a 5 star operation.” Everyone has commented about the delicious food (seasoned to perfection), the crispness of the vegetables and the manner in which is was served, right down to how the chaffing dishes were replaced with one person standing with the new dish as the first was being removed. They talked about the speed in which everyone got served and how warm and tasty it was. The bottom line is that everyone has commented on how absolutely DELICIOUS the food was.” “…the banquet hall stands alone as a lovely facility that is just pure class and requires NO additional decorating. Prior, proper, planning is evident everywhere in the hall as you were attentive to each and every detail. The banquet hall was spotless, dance floor shiny, cool temperature very much appreciated on such a muggy night and finally, it smelled good.” “We walked away feeling that our money had been so well spent and that we got so much more from your family than what we paid for. Thank you for being so trustworthy and honest.” “There are not enough accolades to bestow upon the Carpenters for what you did for our daughter’s wedding reception. Our experience was OUTSTANDING in every category known to catering and banquet halls and we feel extremely fortunate to have had such a warm and fuzzy experience at YOUR banquet hall.”
Anne (Chris/Jodi)

“…because of you, our wedding looked and went fantastic. The food was absolutely amazing. It tasted like Thanksgiving dinner. We had so many compliments from everyone that the place was beautiful. Thank you again and we can’t tell you enough how wonderful your building and service was. We will, and have recommended you to others!!”

Rachel and Rick

“So many of our guests complimented us on your facility and food. It was so
beautiful… We were so blessed by you and your family working together to
serve us. Thanks so much!”

“Thank you for all your help and for your flexability in seeing the hall and
for setting things up. I have and will be giving people your name for
events in the future.”


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  • ISBN: 9781630581923 (electronic bk)
  • Physical Description: 1 online resource.
  • Publisher: Uhrichsville : Barbour Books, 2014.

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There is a war raging in Europe-and on the home front. A top secret weapon is being fashioned that could end the war quickly, and several people want to get their hands on it. John Sargent is being pressured to steal the blueprints, as unscrupulous men use his interest in wealthy socialite Lisle Kingsley to coerce him. Would they go so far as to kidnap Lisle in order to get what they want? Will John remain strong in the face of evil to save his country-and the woman he has come to love?
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Christian Fiction.
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Death of a gossip : Hamish Macbeth Mystery Series, Book 1. / M. C Beaton.

Beaton, M. C. (Author).

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  • ISBN: 9781455520893 (electronic bk)
  • Physical Description: 1 online resource.
  • Publisher: [Place of publication not identified] : [publisher not identified], 2012.

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From the author of the Agatha Raisin television series...DEATH OF A GOSSIP: A Hamish Macbeth MysteryWhen society widow and gossip columnist Lady Jane Winters joined the fishing class, she wasted no time in ruffling the feathers-or was it the fins?-of those around her. Among the victims of her sharp tongue and unladylike manner was Lochdubh Constable Hamish Macbeth. Yet not even Hamish thought someone would permanently silence Lady Jane's shrills-until her strangled body is fished out of the river. Now with the help of the lovely Priscilla Halburton-Smythe, Hamish must angle through the choppy waters of the tattler's life to find the murderer. But with a school of suspects who aren't ready to talk and dead women telling no tales, Hamish may be in over his head, for he knows that secrets are dangerous, knowledge is power, and killers usually do strike again.
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Relief, reassurance and resolutions…

As people who have been following my blog for a while (or have read my early posts / about me page) will know, last October I took a bit of a leap into the unknown, quitting my job and setting out on my own.  I had a plan, though perhaps it wasn’t as fully thought out as I thought it was when I handed in my notice, and a huge desire to change my life.

The plan, to work freelance doing what I was already doing – bid and project management – whilst moving into a new field – writing, editing and proofreading.  I knew it was a big change, though there are lots of transferable skills with what I do now, and that it would take time.  I had figured three to six months before I even saw a sniff of new work and maybe a bit less for my current field.

Three months later, where am I?  Well, I’ve had two offers for temporary work doing what I do, which has been a relief, and I’ve been training up for what I want to do, learning the trade from the ground up and not expecting too much but enjoying every bit of it.  Which was another huge relief – what if I hadn’t?

I have also spent some time getting to know other people who are currently doing what I want to do.  They are a wonderful group of people, helpful and supportive, and it has given me courage to keep going.  It’s also made me readjust my timelines for getting where I want to, but that’s o.k. I had wondered if I was being overly optimistic anyway and I wold rather be realistic and not be disappointed when the results are slower than slow…as long as there are results.

My days are fuller than I thought they would be and so much better now the stress of my old job is gone.  The lack of early starts and calls till late into the evening are not missed, and neither is the pressure. Just before Christmas, I met with old colleagues and my old boss.   Going to meet up with people, I was anxious.  I wondered how I would feel, if I would miss work once I started seeing people again, that I had made the wrong choice.

Listening to them talk about work, about the politics, the drama and the stresses left me knowing – without a doubt – that I had made the right decision to leave.  Realising this was another big sigh of relief and reassured me that, whatever happens, I will be o.k. because I am better in myself than I have been for the last few years.  I look better, I feel better, and I know others have seen it too – though what they were saying about me before given what they are saying about me now, I have to wonder 🙂

Now, though, the big push comes.  The training is done and the work of promoting myself and getting that first job needs to start.  Which brings me to my new year’s resolution (well one, the others are getting fit, eating well – the usual).  I want to write it down here so I don’t forget and – putting it out there – will hopefully spur me on.  In 2018, I will be brave.  I will not fall back on doing what I do but push forward so that this time next year, I can change my LinkedIn Profile and leave bidding and project management behind.  What about you – do you have any work-related resolutions?

Emma x


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The Conservative Party (also known as the Tory Party) is, in terms of membership and sitting councillors, the largest political party in the United Kingdom. It ruled the country for two-thirds of the twentieth century and gave Britain its most enduring political legends of that century - Winston Churchill and Margaret Thatcher. It looks set to rule the country again after the next general election under its current leader David Cameron, who has committed himself to "modernizing" the party by promoting a new brand of moderation, youthfulness, and cosmopolitanism. Once alleged to have described himself as the "heir to Blair", Cameron's tenure has sat uneasily with the party's traditional, rural base among whom hatred of Tony Blair is a signal requirement for membership.

British politics is not nearly so viciously partisan as American, but it has a cultural and social element which often transcends differences of policy. The Conservative Party is strong in the countryside and across much of the south of England, but virtually non-existent in northern English cities, Scotland and Wales. The Conservatives draw their seats in Parliament from the larger, more sparsely-populated constituencies in England, whereas the opposition Labour Party wins its seats in geographically-concentrated and heavily-populated northern urban areas and inner London.

A cursory glance at an electoral map of Britain hence looks heavily blue, the Conservative colour, just as America appears at first glance to be mainly red. These regional differences are not irrevocable - we Britons have our "swing constituencies" as well, the ones the parties battle over in a general election. It remains unthinkable for many people in the post-industrial north to vote Conservative, especially after the impact of Thatcherism; whereas in the rural south a vote for anyone but the Tories is anathema, especially after the Labour government banned fox hunting and mishandled a series of agricultural emergencies. However, the growth of a middle-class who are more pragmatic and less likely to accept the political identity of their parents means that Britain is increasingly less polarized, and this is the perhaps unexpected outcome of the premiership of Margaret Thatcher.

The Conservative Party today, like all of Britain, is living with the consequences of the rule of Margaret Thatcher, who was Conservative Prime Minister between 1979 and 1990. The history of the Thatcher years are the key to understanding the Conservative Party today. Thatcher transformed the country irrevocably, and every British leader since has embraced substantial portions of her legacy. She dissolved many of the main polarizing blockages in British politics head-on and with a quasi-messianic zeal (not, however, a religious one; religion plays virtually no role in British politics, even among Conservatives), but did substantial damage to her Party's image in the process.

The "centre" in British politics took a dramatic shift rightward as a result of the Thatcher years, bringing it onto ground that the Tories should theoretically be more adept at fighting on. What was once Conservative policy became the policy of the Labour Party as well. However, people today remember the painful nature of the transformational process more than they recognize the results, and the results themselves are now being called into question by the financial crisis. But before the credit crunch came a-calling, Labour Party leader Tony Blair was able to win the largest ever parliamentary majority by embracing key aspects of the Thatcher legacy while vowing to put a human face on others.

When Thatcher came to power in 1979, Britain was in a severe economic crisis. Britain had been forced to take a loan from the International Monetary Fund due to the severe devaluation of sterling - essentially, a vote of no-confidence in the British economy by the rest of the world - and inflation was in double digits. The matter came to a head in the 1978/79 "Winter of Discontent", during which widespread strikes over pay shut down much of the economy and led to the loss of tens of millions of days of work. The economy was locked in a vicious cycle, with unions demanding pay increases that could only be paid for by productivity gains, investment and growth which their strike actions prevented from ever occurring.

Early in the 1970s, the Conservative Party had hit on a telling slogan: "Who governs Britain?" Was it, the slogan challenged, the unions who governed Britain, or was it the people's sovereign representatives in Parliament? Prior to 1979, governments fell due to the actions of unions, whose members were a minority of the public; this, the Tories said, was not right. Thatcher, elected in a landslide shortly after the Winter of Discontent, charged that British politics had for too long been controlled by backroom deals between the unions and government. She set about to smash the power of the unions and to transfer vast reams of state assets into private hands, and thereby broke the institutional logjams that kept the British economy weak and British politics ineffective.

The most notorious of the strike-busting actions was the Miners Strike of 1984-1985, which lost South Wales and Northern England for the Tories for a generation. Thatcher wanted to privatize the heavily-subsidized and economically-worthless coal mining industry, which would result in job losses and social disintegration for a minority while removing a costly burden from the tax-paying majority. Between 1979 and 1995, over £50 billion of state assets were transferred into private hands, which essentially involved the dissolution of the uncompetitive manufacturing sector and the movement to an economy based around finance and services. Utilities and transport were also privatized, to be overseen by special regulators, and a million units of public housing were sold into private hands.

It is this often painful process, in which there were many losers, that people often think of when they think about the Conservative Party today. But the curious thing about Thatcher's legacy is that up until today, mainstream political debate in both parties has taken place within its boundaries rather than outside of it. No serious observer suggests large-scale re-nationalization should take place, whatever the imperfections of the privatized industries, and most disagreements over economic policy are about public debt and taxation. Trade union membership has declined to such an extent - along with the industries they were a part of - that it is anachronistic to talk about a resurrection of their power. Most of the country now self-identify as middle-class, a result of the vast growth in wealth Britain has experienced since 1979.

Thatcher transformed the country to such an extent that she narrowed political debate to the point where the Conservatives and Labour are often indistinguishable on matters of economic policy. Disagreement takes place at the margins - in a few pence on income tax here, or a few million on anti-poverty programmes there - rather than in a fundamental fashion. And while the Tories still have difficulty shaking off the public image of being the party of rich snobs who want to trample the poor, their political opponents continue to embrace the Thatcher legacy which was the Conservative Party's main gift to Britain in the twentieth century. But the rural, traditional base of the Tories is no longer the main driver in the party's internal machinery, meaning the Conservatives now battle with Labour for the soul of the middle class on almost even terms.

The rise of Tony Blair in the Labour Party solidified this transformation. Accepting a broadly middle-class politics and eschewing the working-class roots of the Labour Party - the working-class being a dying breed in this country, partly as a result of Thatcher's reforms - Blair won victory after victory at the ballot box at the expense of transforming his own Party into what appeared to many to be a Conservative Party Lite. As capitalism dissolved regional and class differences, the two parties were increasingly fighting for a less-divided electorate. A premium was placed on pragmatic solutions rather than ideology, and Blair even began to increase the involvement of the private sector in previously-sacrosanct areas like health and education. The Blair premiership was, if anything, the jewel in the crown of decades of Conservative politics.

During Blair's premiership, the originally Conservative idea that economic growth could be based mainly on the financial sector and easy credit gave Britain nearly a decade of growth, while the Conservative Party itself blundered around in the background with a series of inept and untelegenic leaders who seemed to the public to be out-of-touch aristocrats. The Tories dealt with their image problem by electing the young David Cameron as their leader in 2005, and have since worked doggedly to come up with new ideas to steal the initiative from Labour. Cameron's pragmatic nature has meant the Party has undergone a further shift to the centre in an attempt to soften its image and shake off the ghost of Thatcherite cruelty that lives on in the public mind.

Yet as the credit crunch bites, the Tories - and the Labour Party which embraced their legacy - are facing a much more profound problem: now, the Thatcherite economic settlement itself is increasingly coming into question in the mainstream. Growth based on the financial sector no longer looks like a sound proposition on which to run a country, and there is a chance that as the UK's recession gets worse, the country may take a shift leftwards.

At the moment the Conservatives mostly differ from Labour on rates of taxation and the extent to which they would try to borrow and spend their way out of the recession, and it seems unlikely the difference will sharpen into an ideological struggle before the next general election. The consensus has cracked but not yet shattered. However, the party that makes up the next government, with all the expectations of economic recovery weighing on them, will either redeem Britain's post-Thatcher consensus for another generation, or finally take it down with it to its grave.

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Hey Kool-Aid!

Who doesn’t enjoy some nice Kool-Aid?  Have you ever been debating (yes, I mean arguing) with someone and at some point their counter-argument degrades to: “Okay, just keep drinking the Kool-Aid.”  When I first started hearing this a lot, it annoyed me.  It bothered me because it dismissed me as a blind follower…someone who just accepts what I am given.  Anyone who has argued with me or read my blog can tell you that I pretty much always back up my claims with facts and statistics.

A little while ago I changed how I view this, and similar, statements.  I realized that this was only being said when the person I was arguing was out of counter-points.  They simply no longer had anything reasonable to say that I hadn’t already refuted.  They were reduced to a generic claim that my facts and statistics were the “Kool-Aid” that I was accepting blindly.

With this realization, I began to understand that this meant that I had actually won my argument.  Imagine a politician in a debate who is given an argument by his or her opponent and is answered with, “whatever, just keep drinking the Kool-Aid.”  That person would get demolished in the election.

From now on I will respond to this statement with a very polite, “thank you for conceding.”

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With Valentines day just around the corner, it´s time to get planning where you will take that special someone for a romantic date. Marbella is filled with restaurants of every kind to suit every budget, but many expats who live here are always in search of low key restaurants offering excellent food for reasonable prices, away from the sometimes pretentious atmosphere of Puerto Banus. Here is our pick of the top 5 romantic restaurants in Marbella.

Magna Cafe

Nestled in the hills overlooking Nueva Andalucia, with stunning views of the coastline, Magna Cafe is an incredible place to celebrate any occasion. The food is to die for, and the prices, whilst not the cheapest on the coast, can be reasonable if you don’t overdo it on the vino. Oftentimes at weekends, they have live music here only adding to the stunning ambience that already exists. Valentines day can get extremely busy at Magna Cafe, so to avoid disappointment be sure to make your reservation as soon as possible.

The Beach House

This is very much an “insiders” restaurant — so well hidden and off the beaten track that the clientele is mainly expatriate Brits and regular visitors to Marbella. Its also arguably the most romantic restaurant on the coast. The Beach House can be found within close proximity to Elviria, so taking a cab there and back is essential, unless you have a designated driver. The prices are great, but not as good as the delicious food and romantic beachfront atmosphere that you will find here.

This hidden gem is set in the trendy part of San Pedro de Alcantara. 1870 takes gastro cuisine to a whole new level, in a small restaurant where privacy is guaranteed. The food whilst delicious, can be rich- so if post dinner drinks are on the cards, be sure to bear this in mind! It is never usually overcrowded at 1870, but being a universal anniversary, it’s best to book well ahead of time.

El Lago

El Lago is one of the few restaurants in the area to have received a Michelin star for its outstanding service and quality of food. The prices are more expensive than the average restaurant in Marbella, but then again, so is the experience! There is nothing more romantic than sharing a romantic evening meal basking in the moonlight that shines onto the lake below.

Paco Jimenez

If you are visiting Marbella for a long Valentine’s weekend, then be sure to visit Paco Jimenez set in the famous Orange Square in Marbella Old Town. This restaurant offers very attentive  service and nicely presented dishes, paired with its romantic rustic setting in the most nostalgic square of Marbella. Paco Jimenez is situated above an art gallery and can be somewhat confusing to find, but search for the art gallery on the Orange square, walk into the gallery and go upstairs and there you will find Paco Jimenez. It is advisable to book a table since there are only a limited amount of tables available, which makes the restaurant very cosy and intimate- perfect for a romantic night on the tiles!

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Global In-Flight Wi-Fi Market Analysis & Improvement Forecast in the Coming Years

The market for In-Flight Wi-Fi Market growing with the expansion of this Industry Sector Worldwide. Market Research Report Search Engine (MRRSE) has added a new report titled “Global Market Study on In-Flight Wi-Fi: Asia Pacific to Witness Highest Adoption By 2021 – Driven By Increasing Demand For In-Flight Connectivity And Entertainment Services By Passenger” which offer details about the current trends as well as scope for the near future. This research study also covers information about the production and market share based on different active regions. Furthermore, an anticipated growth at a double-digit CAGR for the concerned In-Flight Wi-Fi Market is highlighted in the report which indicates a prosperous future.

Obtain Brochure for Latest Technology Advancements @

In-flight Wi-Fi refers to onboard internet service provided on aircraft, which can be accessed by passengers via personal electronic devices such as smartphones, tablets and laptops. Globally, the in-flight Wi-Fi market is witnessing significant growth due to increasing consumer inclination towards high bandwidth applications such as on-demand video streaming, watching high definition videos and surfing media-rich web pages while travelling by flight, especially in developed regions. Also, increasing awareness regarding in-flight Wi-Fi services in developing regions across the globe as well as favorable regulations by aviation authorities for usage of personal electronic devices such as smartphones and tablets during all phases of flight are also fueling the growth of the global in-flight Wi-Fi market. However, the high initial cost associated with the implementation of in-flight Wi-Fi hardware along with an increase in cabin weight with the installation of hardware, are leading to higher operational costs for airlines. This, in turn, is impeding the growth of the global in-flight Wi-Fi market to a certain extent.

The global in-flight Wi-Fi market was valued at US$ 2,114.3 million in 2014 and is expected to witness a healthy CAGR of 14.9% from 2015 to 2021. The global in-flight Wi-Fi market is segmented on the basis of type, technology and region. By type, the market is segmented into hardware and service. Of these segments, hardware segment dominated the market in 2014, with over 60% market share in terms of revenue contribution.

By technology, the global in-flight Wi-Fi market is segmented into air-to-ground technology and satellite technology. The air-to-ground technology was the dominant segment in 2014; however, satellite technology is anticipated to emerge as the dominant segment by 2021, due to growing adoption of satellite technologies such as Ku-band and Ka-band by airlines across the globe.

On the basis of geography, the global in-flight Wi-Fi market is segmented into five major regions such as North America, Europe, Middle East & Africa, Asia Pacific and Latin America; among these, North America was the largest regional market for in-flight Wi-Fi in 2014; however, revenue contribution by the region is expected to decline significantly by the end of 2021. The market in Asia Pacific is expected to exhibit the fastest a CAGR of over 25% during the forecast period.

The key players operating in the global in-flight Wi-Fi market include Gogo Inc., Global Eagle Entertainment Inc., ViaSat Inc., Thales Group, Panasonic Corporation, Sita, Honeywell International Inc., Kymeta Corporation and Thinkom Solutions Inc.

Obtain Report Details @

The in-flight Wi-Fi market is segmented as follows:

By Type:

  • Hardware
  • Service

By Hardware:

  • Antenna
  • Wireless Access Point
  • Wireless LAN Controller
  • Wireless Hotspot Gateway
  • Other hardware

By Service:

  • Implementation & Integration Service
  • Network Planning & Designing Service
  • Support Service
  • Video Streaming Service (IFE)
  • Other Services

By Technology:

  • Air-to-ground Technology
  • Satellite Technology
    • Ku-band
    • Ka-band
    • SBB (Swift Broadband)

By Region:

  • North America
    • S.
    • Canada
  • Latin America
    • Brazil
    • Mexico
    • Rest of Latin America
  • Europe
    • Germany
    • France
    • K.
    • Spain
    • Italy
    • Russia
    • Rest of Europe
  • Asia Pacific
    • Japan
    • China
    • Rest of Asia Pacific
  • The Middle East & Africa (MEA)
    • GCC
    • South Africa
    • North Africa
    • Rest of MEA

Key features of this report

  • Drivers, restraints, and challenges in the in-flight Wi-Fi market
  • Latest innovations and key developments in the market
  • Analysis of business strategies of major players
  • In-flight Wi-Fi market estimates and forecast

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MRRSE partners exclusively with leading global publishers to provide clients single-point access to top-of-the-line market research. MRRSE’s repository is updated every day to keep its clients ahead of the next new trend in market research, be it competitive intelligence, product or service trends or strategic consulting.

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10.5: Apocalypse

10.5: Apocalypse

A jolted West Coast deals with the deadly aftereffects of a massive tremor in this sequel to the disaster drama 10.5. Concerned that a widening fault line may set off two nuclear reactors, seismologist Samantha Hill (Kim Delaney) contacts the president (Beau Bridges). Assembling an expert rescue team, they search for the one man who can help them: Samantha's father (Frank Langella), a scientist who predicted this catastrophe. Dean Cain co-stars.

  • Rating:
    4.00 out of 5
  • Length:127 minutes
  • Release:2006
  • Language:English,Spanish,Navajo
  • Reference:Imdb
  • Keywords:explosion,   destruction,   nurse,

A massive earthquake creates a chain of events that threaten two of the largest nuclear reactors. . You can read more in Google, Youtube, Wiki

Download   10.5: Apocalypse (2006) DVD RIP ENGLISHDVDRip34452.38 GB

10.5: Apocalypse torrent reviews

Johnny G (mx) wrote: a routine "b" action movie.

Shawn P (mx) wrote: it's a fucked up movie .. but emily hamsphire is so cute.

Kamil Z (es) wrote: Great film makes sense when you watch first one

Eloin B (ru) wrote: The ending was the only thing that sucked about this movie. Other than that, its a great movie

Theodore F (kr) wrote: Suffering reminiscent of the psalms, which is what the late David Foster Wallace observed in Kafka stories, plus some austere slapstick. Haneke's minimal precision amplifies the author's sorrowful episodes. K., the man who may or may not have been hired as the Castle's official land surveyor, pivots between indifferent authority and those who swoon and shudder under his own inexplicable influence. Under winter light, Haneke stages perfectly paced portraits in mortification which reveal God's mystery, His mirth, and Kafka's incomplete though timeless ambition.

Gabriel B (us) wrote: my dad made it so i have to like it, just kidding i think it is a brilliant piece of work with an amazing score

Ethan P (br) wrote: An engrossing and intense film about the journey of a lifetime, a mission gone horribly wrong and the courage of man to overcome adversity to salvage what could have been a tragedy.

Jason P (kr) wrote: Best musical ever and I have no problem saying that as a guy. I grew up watching this movie at my gradparents house

Manny C (fr) wrote: Hooker with a heart of gold. How else would an actress score an Oscar back then? Taylor gives her all, and ultimately comes out rather persuasive in a movie that struggles to be persuasive. It's sole focus seems to just be teaching Taylor's call girl a moral lesson. Boring. Still, Taylor's talents manage to shine through and though she may have been a more deserving Oscar winner for Who's Afraid of Virginia Woolf, she's no less mesmerizing or pulchritudinous.

Timothy J (mx) wrote: An Oscar winning film about a WW2 Vet (Spencer Tracy) whose life was saved in Italy by a Japanese American Soldier. The Japanese-American Soldier lost his life in Italy. Spencer Tracy's character goes to the small town of Black Rock to give the Medal of Honor of the Japanese-American Soldier to that Soldiers father. Only to find that the father had been murder by racists because he was Japanese. This is as much a story about people who don't speak out against prejudice and hatred, who allowed the murder to happen than it is about the racist themselves. An interesting film especially considering it was made in 1950's.

Joe G (ca) wrote: Excellent movie, needs to be seen on the big screen.

kayleigh b (gb) wrote: Meet Dave is another average alien movie. Like alot of others ailiens come down to earth with a mission, then realise that earth is better than they though it was, and in some cases fall in love with humans. It is very mediokre, and definately not my kind of movie. It has some humour, though most of it awkward and lousy, and I wouldn't reccomend this to anyone above the age of 8. I rated this movie 2 stars.

Danny R (us) wrote: Recently separated man is persuaded by his married friends to rent a frat house and after a wild party he is forced to start his own fraternity or move from the premises. This comedy hits the right tone needed for these kind of "Animal House" inspired comedies. This one works because the characters are likable and the audience can relate to their situations.


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Maryland posts delinquent taxpayers online

Maryland has posted its 50 largest tax delinquents online in an attempt to retrieve more than $9.7 million owed in overdue taxes, penalties and interest.

The majority of the 50 businesses and individuals owe upwards of $100,000, and the largest unpaid account is for $626,153. Before the delinquents were posted on the Comptroller's Office World Wide Web site (, each was notified by certified mail about their inclusion on the list and also allowed to settle their account before inclusion.

"It's a good inducement to get people to pay," said Michael Golden, spokesperson for the Comptroller Office. "We've tried all the usual methods, and none have worked, so we thought we'd try this method."

Golden said by publicly posting the information, people are inclined to pay simply to avoid embarrassment. Once an individual contacts the office to work out a payment plan, they will be removed from the list.

The list has already worked for some individuals, Golden said. When delinquents were notified about the online postings, the office collected more than $153,000 from seven respondents and received commitments from about 12 others.

The accounts have been unpaid for some time. In each case, a tax lien was filed in the Circuit Court where the taxpayers do business or owns property, and thus there is a recorded court judgment that notifies other creditors of the state's claim.

The accounts were chosen because they don't a seem to have a reason why they shouldn't be paid — none are in bankruptcy or on active payment plans to settle their debts.

The site will be updated about once a month, Golden said.

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