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Kubernetes security best practices: definitive guide
By Jonathan Kaftzan February 14, 2022
Guest post originally published on ARMO's blog by Jonathan Kaftzan, VP Marketing & Business Development at ARMO
Kubernetes, an open-source microservice orchestration engine, is well known for its ability to automate the deployment, management, and, most importantly, scaling of containerized applications.
Having the option to run an individual microservice in a single container is almost always safer than running many processes in the same VM. When a pod is launched in Kubernetes, it is hosted in a node. There are two types of nodes: the worker node and the master node. A worker node runs the application code in the cluster, hosts the pods, and reports the resources to the master node. The master node is the controller and manager of the worker nodes. Both together constitute a cluster.
Nodes provide CPU, memory, storage, and networking resources on which Kubernetes master can place the microservice PODs. Nodes contain a variety of components, such as the Kubelet, the Kube-Proxy, and the container runtime that help Kubernetes run and monitor application workloads.
Kubernetes Security Best Practices: 4C Model
When constructing a defense-in-depth strategy, it is necessary to incorporate numerous security barriers in various areas; cloud-native security operates similarly and suggests implementing the same approach. The security techniques of Cloud Native Systems are divided into four different layers, which is referred to as "The 4C Security Model": Cloud, Cluster, Container, Code. Addressing all these layers ensures comprehensive security coverage from development to deployment. The best practices for Kubernetes can also be classified into these four categories of the cloud-native approach.
The cloud layer refers to the server infrastructure. Setting up a server on your favorite Cloud Service Provider involves various services (CSP). While CSPs are primarily responsible for safeguarding such services (e.g., operating system, platform management, and network configuration), customers are still responsible for monitoring and securing their data.
Prevent Access to KubeAPI Server
There are three steps in the Kubernetes API access control process. The request is validated first, then examined for authenticity, and finally, it is subjected to admission control before it grants access to the system. Check that the network access control and TLS connections are correctly configured before starting the authentication operation. Authentication procedures might be complicated.
Ideally, only TLS connections should be used for connections to the API server, internal communication within the Control Plane, and communication between the Control Plane and the Kubelet. This can be accomplished by supplying a TLS certificate and a TLS private key file to the API server using the kube-API server command line option.
The Kubernetes API uses two HTTP ports, designated as localhost and secure port, to communicate. The localhost port does not require TLS, so requests made through this port will avoid the authentication and authorization components. Therefore, you must make sure this port is not enabled outside of the Kubernetes cluster's test configuration.
Additionally, because of the potential for security breaches, service accounts should be thoroughly and rapidly audited, particularly if they are associated with a specific namespace and are used for specific Kubernetes management duties. Each application should have a specialized service account; the default service accounts should not be employed in the first place. In order to avoid the creation of an extra attack surface, it is necessary to disable default service account tokens when creating new pods if no individual service account is provided.
Encryption and Firewalling
"Secrets" in Kubernetes are objects used to hold sensitive information about users, such as passwords, keys, tokens, and many other types of information. They limit the exploitable attack surface. In addition, they provide flexibility to the pod life cycle so they can gain access to sensitive data. Secrets are namespaced objects (maximum length: 1 MB) kept in tmpfs on the nodes and password-protected.
The API server in etcd maintains secrets in plain text – that's why it is necessary to enable encryption in the ETCD configuration file. As a result, even if an attacker has the ETCD data, he will not crack it. Cracking ETCD data is only possible if the attacker obtains the key used to encrypt the data; in Kubernetes, the key is held locally on the API server; otherwise, the data cannot be cracked.
For Kubernetes to function correctly, the organization must enable firewalls and open some ports. As an example, specific ports must be open on the Primary configuration. These include 6443, 2379-2380, 10250, 8472, and numerous others. In addition, several ports must be open on Worker Nodes, including ports 10250, 10255, and 8472.
Enforce TLS Between Cluster Components
Enabling TLS between the cluster components is critical for maintaining the cluster's security. Communication between APIs in a cluster is planned to be encrypted by default with the help of TLS. Certificate production and distribution across cluster components will be made possible by including appropriate certificates in the installation procedure in most installation methods. Because some components can be put on local ports, the administrator must become familiar with each component in order to be able to distinguish between trusted and untrusted communication in this situation.
Protect Nodes
Those responsible for the operations of your containerized apps are referred to as nodes. Because of this, it is essential to provide nodes with a secure environment. For example, a single server serving as both a master and a worker node for the cluster can test Kubernetes in a test environment. While specific applications may require more than three, most of them employ at least three: one for master components, one for worker nodes, and one for kubelet administration.
It can operate in either a virtual or a physical environment, depending on the organization's needs or regulatory compliance requirements, respectively.
Isolate the Cluster and API with Proper Configurations
Kubernetes cluster distributes data and resources among many users, clients, and the numerous applications already in use to share the cluster's resources. Therefore, the need to protect our data in the Kubernetes environment or run untrusted code in your environment arises from time to time. It is feasible to achieve either soft multi-tenancy or hard multi-tenancy. Tenants can gain access to shared data or gain administrative privileges by using host volumes or directories. Soft multi-tenancy assumes that tenants are non-malevolent, whereas multi-tenancy assumes that renters can be malicious. As a result, they do not believe in trust and adhere to a zero-trust policy.
Containers, pods, nodes, and clusters are just a few of the isolation layers available in Kubernetes. With the use of per-cluster DNS, clusters can give more network isolation. It is possible to run a pod with a distinct identity and access the resources required by pods if a collection of nodes is used. The use of firewall rules can achieve isolation in pods. Pods enable isolation through network policy, determining which pods are allowed to communicate with one another. The isolation of worker nodes is vital since it helps to prevent communication between namespaces and if the administrator desires to limit pod deployment to a particular group of nodes.
API servers should not be accessible from the public internet or many sources because doing so increases the attack surface and the likelihood of a compromise. However, with the help of rule-based access control rules, rotating the keys provided to users, and restricting access from IP subnets, it is possible to limit the risk.
In a Kubernetes cluster, kubelet is a daemon that runs on each node and is always in the background, processing requests. It is maintained by an INIT system or a service manager, and a Kubernetes administrator must configure it before it can be used. The setup details of all Kubelets within a cluster must be identical to one another.
Since Kubernetes is the most widely used container orchestration tool, we will concentrate our attention on it while discussing cluster security in general. Therefore, all security recommendations are limited to safeguarding the cluster itself in this section.
Using Kubernetes Secrets for Application Credentials
As mentioned earlier, a Secret is an object that contains sensitive data, such as a password or token, which can be used to authenticate an account. It is essential to know where and how sensitive data like passwords and keys are kept and accessible. A pod cannot read the secrets, but this does not negate the importance of maintaining secrecy in a distinct location. Otherwise, the secret might be accessed by anybody having a copy of the image. Those apps that handle several processes and are accessible to the general public are particularly vulnerable. Secrets should not be passed around as environment variables but instead mounted as read-only volumes in your containers.
kubectl create secret generic dev-secret –from-literal='username=my-application' –from-literal='password=anything123′
Apply Least Privilege on Access
Most Kubernetes components require authorization. Thus, you need to be logged in for your request to access the cluster's resources to be authorized. Role-based Access Control (RBAC) determines whether an entity can call the Kubernetes API to perform a specific action on a specific resource.
RBAC authorization makes use of the rbac.authorization.k8s.io API group to make authorization decisions, which allows you to change policies on the fly. Activating RBAC requires an authorization flag set to a comma-separated list that contains RBAC and then restarting the API server.
kube-apiserver --authorization-mode=Example,RBAC --other-options --more-options
Consider the following illustration. As a role in the "default" namespace, it only provides the pods for reading purposes.
name: read-user
resources: ["pods"]
verbs: ["get", "watch", "list"]
Use Admission Controllers and Network Policy
Admission controllers are plugins for the Kubernetes container orchestration system that govern and enforce how the cluster is used. This type of process might be regarded as a gatekeeper, intercepting (authenticated) API requests and altering them or even denying them entirely.
Admission controllers can improve security by requiring a suitable security baseline across an entire namespace or cluster of computers. In this regard, the built-in PodSecurityPolicy admission controller is likely the most notable example; it may be used to prevent containers from operating as root or ensure that the container's root filesystem is permanently mounted read-only, among other things. Also available is a webhook controller, which allows for retrieving images exclusively from particular registries known to the organization while limiting access to unfamiliar image registries. Webhook controllers can also reject deployments that do not comply with security standards.
Container runtime engines are required in order for the container to run in a cluster environment. Docker is, by far, the most common container runtime environment (CRE) for use with Kubernetes. In addition, it already contains a variety of images that developers may use to configure everything from Linux servers to Nginx servers.
Use Verified Images with Proper Tags
It is critical to scan images and only use those images permitted by the organization's policy because, due to the usage of unknown and vulnerable images, organizations are more vulnerable to the risk of being compromised. In addition, because much code is obtained from open-source projects, it is good to scan images before rolling them. Finally, the container registry is the central repository for all container images.
If a public registry is required, it can be used; however, it is usually recommended to use private registries as the container registry where possible. These private repositories can only be used to store images that have been approved. Thus, the risk of using vulnerable images is reduced, and the harm posed to organizations due to supply chain attacks is also reduced.
You can also install the image scanning process at the CI; image scanning is a process in which a container image's contents and build process are inspected to find vulnerabilities, CVEs, or poor practices. Because it is being incorporated into the CI/CD pipeline, it can prevent vulnerabilities from ever reaching a registry. In addition, it will protect the registry from any vulnerabilities introduced by third-party images utilized in the pipeline.
It is conceivable that the image you scan does not have the same dependencies or libraries as the image you deploy in your Kubernetes cluster. If this is the case, you will need to scan again. In addition, when you use tags, such as "latest" or "staging," it can be difficult to tell whether the most recent scan results are still valid because of the tags.
The use of changeable tags may result in containers containing distinct versions of the same image from the same image when the tags are utilized. In addition to the security issues suggested by the scan results, this can result in difficulties that are difficult to troubleshoot. Therefore, wherever possible, use immutable tags like nginx:deploy-082022 to determine if an application was deployed and what image was used.
Limit Application Privileges
It is critical to avoid privilege escalation when running a container as root, one of the most compelling arguments supporting this practice. A root user within a container has the same privileges as a root user on a typical host system when it comes to command execution.
Examine tasks such as installing software packages, launching services, creating users, and other similar activities. For application developers, this presents several challenges. Additionally, while running apps on a Virtual Machine, you should avoid running them as the root user to avoid security risks. Likewise, this is true in the case of containers.
If someone gains access to the container, the root user will access and execute anything on the underlying host as if they were logged in as the root user. The risk of this includes:
Accessing filesystem mounts,
Gaining access to username/password combinations that have been configured on the host for connecting to other services (yet another reason to use a secrets manager solution),
Installing malicious software on the host, and
Gaining access to other cloud resources.
Although we may be running various applications in the container, the code layer is sometimes called application security. It is also the layer over which businesses have the greatest control. Because the code of your apps and their related databases is the most crucial element of the system and is typically open to the internet, attackers will concentrate their efforts on this section of the system if all other components are securely protected.
Scan For Vulnerabilities
The majority of application software primarily rely on open-source packages, libraries, and other third-party components, so a vulnerability in any one of these dependencies can undoubtedly affect the complete functionality. Consequently, the likelihood that at least some of the programs that you are currently using contain vulnerabilities are significant.
Attackers frequently target deployments by exploiting known vulnerabilities in widely used dependency code; therefore, we must place some mechanism to verify those dependencies regularly. Scanners may be included in the lifecycle of a container image deployed into Kubernetes, which can help decrease the possible attack surface and prevent attackers from stealing data or interfering with your deployment. These scanners will scan the dependencies and notify a vulnerability or update to the container, securing the container on the code level.
What is Kubernetes Security?
Kubernetes operates mostly in a cloud environment that includes the cloud, clusters, containers, and codes. Kubernetes security is primarily concerned with the combination of your code, clusters, and the container. Thus, security is built around all these features, including cluster security, container security, application security, and access control in a cloud environment.
It is necessary to continuously scan the entire system to identify misconfigurations and vulnerabilities as soon as possible to keep it secure. Additionally, pod container security and the Kubernetes API are important aspects of Kubernetes security. These APIs are essential for making Kubernetes scalable and flexible, and they include a significant amount of information.
There may be challenges in performing security practices on Kubernetes. For example, if a system has multiple different points that can be attacked via unauthorized entry or extraction of data, each point must be secured in order to secure the application. This large attack surface is a result of having many containers that could be exploited if not pre-emptively secured, taking up a lot of resources and time before or during deployment.
Importance of Kubernetes Security
Since Kubernetes security is a broad, complex, and critical topic, it deserves special attention. The complexity of K8s security is due to its dynamic and immutable nature and open source usage, which requires constant attention and resources to keep secure. Organizations that use containers and Kubernetes in their production environments must take Kubernetes security very seriously, as should all other aspects of their IT infrastructure.
If one compromises on a Kubernetes installation, it can lead to a large number of nodes that may be running different microservices being compromised. Thus, it poses a threat to the organization and may have an impact on its day-to-day operations. For example, there are two well-known types of CVEs, of which one is CVE-2022-0185 (integer underflow). Discovered by William Liu and Jamie Hill-Daniel in 2022, this CVE shows how an attacker can exploit an unbound write function to modify kernel memory and access any other processes running on that node.
Implementing Kubernetes Security Best Practices
Security Updates for the Environment
When containers are running with a variety of open-source software and other software, it is possible that a security vulnerability is discovered later on. It is, therefore, critical to scan images and keep up with software updates to see if any vulnerabilities have been discovered and patched. Using Kubernetes' rolling update capability, it is possible to gradually upgrade a running application by updating it to the most recent version available on the platform.
Security Context
Each pod and container has its own security context, which defines all of the privileges and access control settings that can be used by them. It is essentially a definition of the security that has been given to the containers, such as Discretionary Access Control (DAC), which requires permission to access an item based on the user id. It's possible that there are other program profiles in use that limit the functionality of the various programs. So, the security context refers to the manner in which we apply security to the containers and pods in general.
There are several types of resources available to every pod, including the CPU and memory, which are required to execute the containers. So, to declare a pod, we must first specify how many resources we want to allocate to every container. A resource request for the container in a pod is specified, and the Kube-Scheduler utilizes this information to determine which node the pod should be placed on in order to best utilize the resources. Following its scheduling, the container will not be able to consume any resources in excess of those that have been allotted to it by the system. You must first observe how requests are processed before assigning resources to the containers. Only after you have completed the observation can you provide the resources that are required for the containers.
Shift Left Approach
The default configurations of Kubernetes are typically the least secure. Essentially, Kubernetes does not immediately apply network policies to a pod when it is created. Containers in the pods are nearly immutable which means that they are not patched. Instead, they are simply destroyed and re-deployed when they become unavailable.
Shift left testing makes it possible to identify and solve flaws much sooner in the container lifecycle, allowing for more efficient container management. One can then handle issues in unit tests rather than identifying them in production. This shortens the development cycle, improves quality substantially, and allows for speedier progression to later phases such as security analysis and deployment.
Kubernetes Security Frameworks: An Overview
There are a variety of security frameworks that are available for the Kubernetes container orchestration system. A number of different organizations, such as MITRE, CIS, NIST, and others, have made the frameworks available. All of these frameworks have their own set of pros and cons, which allows the company to readily access them and apply anything they desire.
The CIS benchmark provides different methods and configuration management by which we can harden the security and configuration of the Kubernetes cluster. In accordance with the name, MITRE ATT&CK provides different options or scenarios by which an attacker can attack the environment and take advantage of them. It also defines different methods by which we can patch the vulnerabilities or configuration issues that are required to protect the entire environment. You can use the PCI-DSS for the Kubernetes environment to implement the compliance-related configurations that are necessary for the environment – this is commonly used for fintech purposes. There are plenty of different frameworks that you can utilize to perform plenty of tasks.
Cloud-native containers running in the Kubernetes environment are now considered part of the modern infrastructure. Microservices are now being used on a large scale in every enterprise, making it imperative that all security best practices be adhered to at all times. Because microservice operations handle a variety of data types, including personally identifiable information (PII) and other sensitive information, it is necessary to adhere to all of the security requirements to create a secure environment.
Other posts to check out
How to build a cost-efficient troubleshooting practice for Kubernetes
Istio publishes results of 2022 security audit
Pure, upstream Kubernetes is the best Kubernetes
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and keep for themselves the profit that I and other middlemen make. Thus all rugs in the Women Weavers OnLine section are non-profit. The village women set the price they want to receive for their rug, and I add Moroccan handling and shipping, plus in N'kob something for the school and the village developement association. I donate my labor and make nothing. In October 2001 I was able to take a first step working directly with women in this way, and in 2002 and 2003 I expanded the experiment.
In the sections that follow, you can see rugs, the women who wove them, and learn a bit about their families and how they use their profits. If you buy a rug, you can print out the weaver's photo and "bio", and display them near your rug as a reminder of just where it came from. These rugs are now in the weavers' homes in Morocco. You order them through me, and I contact Morocco and send them the money. Insurance and airmail shipping are included in the prices, and delivery will take about 3-6 weeks.
Eventually I would like to work in several areas of Morocco, each with a different weaving style. For now I'm beginning in two areas. One is the village of N'kob in the High Atlas Mountains of southern Morocco, where they make five kinds of rugs. The other area is Ben Smim in the Middle Atlas Mountains where they make at least five variations of rugs or coverlets or wall hangings, plus pillows. There are many photos in each directory at the bottom of this page, of both the women and their products from both areas. Just click a village name at the bottom of this page to see many pieces. But for anyone in a hurry, immediately below is a quick overview of weaving styles in the two areas so you can go directly to the one you prefer. Click on the small photo to see it larger. All of the pieces here are described in more detail in the N'kob (High Atlas) or Ben Smim (Middle Atlas) sections. Each is for sale, listed by the same number as here.
The High Atlas weavers make flatweave rugs, which we sometimes call kilims, and pile or knotted rugs, plus combinations of the two. The colors are often rich reds and blues with gold accents. Some styles use much black and white, sometimes with accents in colors made from vegetable dyes.
Piece 2.11451 is probably the oldest style of these rugs, though a few are still woven today. They are called chedwis, and are flatweaves with plain black and white stripes, patterned black and white stripes made in a different technique called twining, and stripes with colors that often come from natural dyes. Although merchants will often tell you all their rugs are made with natural dyes, that is very rare in Morocco, and these pieces are among the few that use them.
Piece 2.11432 is a flatweave piece called an akhnif. It has woven areas in red and blue, plus smaller designs that are embroidered onto the rug.
Piece 2.11437 is a recent innovation, a flatweave with different color squares separated by rows of pile or knots.
Piece 1.10905 combines flatweave, pile, and a technique called twining. The flatweave is usually black or white, but on this piece its the plain red and blue stripes. The twining is a black and white pattern, and the pile makes a colorful pattern. You can see these different weaves more clearly by clicking on the photo.
Piece 3.13579 is a pile rug in the Tazenakht style, probably the best-known style from this area. It has the traditional rich red and blue in it, plus gold accents. One characteristic of the rugs here is their rich colors, so different from the flat colors you see in many shops.
Piece 3.13590 is also a pile rug in the Tazenakht style, but it's especially fine. I left the mountains in the photo because it seems they inspired some of the rug's colors.
In the Middle Atlas they also make flatwoven and pile rugs, but usually do not combine the two. Their flatwoven rugs may have an overall pattern of large diamonds, or of plain colored stripes interspersed with design stripes. The pile rugs often can be used on two sides, the flat one in the summer and the fuzzy one for warmth in the winter. They also make pillows with designs like the rug patterns. A unique characteristic is that they trim many pieces with sequins....for which some people do not share their taste. They are sewn onto the rugs, not woven in, and can be removed without harming the structure of the rugs.
Piece 3.13073 is an example of a flatwoven piece with an overall design of large diamonds (a favorite motif) accented with sequins.
Piece 2.12277 is a close-up of another flatwoven piece with sequins, with the typical colors of black and white dominating and accents in red and green.
Piece 3.6066 shows the other main pattern of the area, plain bands interspersed with design bands in white and colors, again with sequins.
Piece 3.6048 is a classic style of flatweave with soft colors and without sequins.
Piece 3.12881 is an example of a pile rug in red, here seen from the "flat" side. People use that side in the summer, and the pile side in the winter for warmth.
Piece 3.12912 is a woman's cape or bedspread (you can use it either way, or as a wall hanging) in wool and cotton and sequins. These pieces incorporate a fringe so have some pile.
Piece 2.12539 is the face of a pillow with a black and white diamond design with sequins. The backs are usually totally different (so you get two designs of weaving in one piece) as you can see here.
Piece 3.6076 is a pillow with few sequins and more colors, again in a diamond design.
To see these pieces and many more, click on one of the village names below.


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Burna Boy Faces Success and Second Ideas on 'Love, Damini'
"Fame places you the place issues are hole," David Bowie sang in 1975, and plenty of artists, earlier than and after, have found the identical. Their songs bear witness to outrageous ambitions and make untimely bragging as careers start. However then success, when it occurs, brings simply as a lot strain and advantages—and typically a brand new willingness to face doubts.
Burna Boy — Nigerian songwriter Damini Ebunoluwa Ogulu — has steadily risen to worldwide stardom over a decade of recording. In April, as a part of his last world tour, he grew to become the primary Nigerian act to head of the Madison Square Garden arenathat includes a cameo look – an older era endorsement – from Senegal's longtime musical ambassador, Youssou N'Dour.
Burna Boy's sixth studio album, 'Love, Damini', is a treasure trove of fabric: 19 full songs. He assembled a global roster of collaborators, together with blockbuster hitmakers – J Balvin and Ed Sheeran – together with Khalid, Kehlani, Ladysmith Black Mambazo, Jamaican singer Popcaan and British rapper J Hus. And identical to Burna Boy's earlier album, the Grammy-winning 2020 "Twice as big", his new one parades each his achievements and the doubts and regrets of an obsessive achiever.
Burna Boy calls his music Afrofusion. At its core is the elegantly minimal percussion – performed by hand and electronically – of Nigerian afrobeats, who use impacts and silences to indicate three-on-two syncopation. Fueled by a few of Africa's most ingenious producers, Burna Boy connects Afrobeats with its international kin: R&B, Jamaican dancehall, reggaeton, Congolese rumba, hip-hop and extra. His voice, a velvety baritone, has a comfortable composure that may point out straightforward self-assurance or a melancholic restraint, and whereas his melodies do not appear sharp straight away, he units every be aware so as to add one other layer of polyrhythm.
The music takes pleasure in each strategic element: from the material of sampled and echoing backup vocals in "Totally different Dimension", from the percussive syllables that make up the title and refrain of "Kilometers," from inverted guitar tones and distant reggae horns in 'Jagele', from the saxophone curls answering his voice in 'Frequent Individual'. The surfaces are shiny and comforting; the interior workings are cunningly playful. However Burna Boy broods greater than he celebrates.
In "Glory", the album's opening monitor, Burna Boy guarantees "That is my story"; it opens with the austere South African harmonies of Ladysmith Black Mambazo, earlier than piano chords sound and Burna Boy sings that he "had the nightmares of the day I fell off."
His friends typically accompany him as fellow strivers. Khalid sings within the hymn "Wild Goals," as Burna Boy urges listeners to dream large, however ends with a warning: "Bear in mind, Martin Luther King had a dream, after which he was shot." J Balvin trades verses with him in "Rollercoaster," a bilingual mixture of Afrobeats-dembow, the place Burna Boy expresses gratitude, renounces "the quick life" to be "pure hearted" and resigns himself to ups and downs. And with Ed Sheeran, he shares "For My Hand," a marriage song-worthy vow of mutual devotion in instances of bother, as he sings, "Once I'm damaged, I really feel complete."
Work-life imbalance destroys a romance in "Last Last", probably the most excited track on the album; about nervously plucked minor chords and a vocal phrase sampled from Toni Braxton's 'He Wasn't Man Enough' Burna Boy sings "I've put my life into my job / And I do know I am in bother." In "It is Lots", he remarks, "I do not need to waste my days / I need to spend them having enjoyable", however the manufacturing retains the bouncy citadel at bay, and shortly Burna Boy apologizes – "Do not know the way I received you my can present love" – and really feel numb and compulsive: "It doesn't matter what I do, it's not sufficient." In "How Unhealthy Might It Be," amid crystal-clear guitar picks and haunting feminine voices, he is extra convincing describing melancholy, alienation, and anxiousness than he's with the track's half-hearted recommendation: "If you really feel as unhappy as you may really feel /Say , 'How unhealthy can it's?'"
He has different considerations, such because the smog in his hometown of Port Harcourt. "Due to oil and fuel, my city is so darkish/air pollution that the sky is popping black," he sings in "Whiskey," a mid-tempo monitor punctuated by vintage-sounding horn part samples and surreptitious guitar runs. And even when he guarantees carnal delights — in "Soiled Secrets and techniques," "Science" and "Toni-Ann Singh" — they're combined with minor chords and ominous undertones.
On "Love, Damini," Burna Boy may have simply congratulated himself and endured new conquests as a substitute of trying inward. However even now, he is not smug sufficient to social gathering — not this time.
"Love, Damini"
(Atlantic Ocean)
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If one of the best piano players on the planet had to keep practicing daily to stay at that level, what does that tell us about business and leaders? We have to keep practicing!
Two time NBA All-Star, Steve Nash, is another example of the power of practice. Nash has one of the most reliable and smooth jump shots in the history of the NBA. Upon further investigation you learn that he is extremely regimented in both his off-season practice and his pregame routine. Before every game, Nash shoots the ball from the same locations all over the court. During the game it looks easy, but his accuracy is the result of an unwavering commitment to disciplined practice.
"On his birthday?" the interviewer asked.
Can you imagine? So if you wanted to win a gold medal, you would learn from this conversation that you might have to commit to that level of practice. Now, not everyone has Michael Phelps' body type and not everyone has his muscle makeup, but the point is, of all the other swimmers who have similar body types and muscle makeup, his intensity and his commitment to deliberate practice obviously put him over the top.
Let's talk about regular practice versus deliberate practice. Let me describe my two different practices in golf and see if you can discern the difference.
In regular practice, I hit a large bucket of balls every week, thinking that this will make me a better golfer. In deliberate practice, I hit 100 golf balls with my nine iron, with the goal of hitting at least 80 of them with a ten foot circle of a flag stick that is 125 yards from where I am standing. Do you hear the difference?
Do not forget my golf deliberate practice example as you help your coachees commit to new practice. Specific, detailed, and highly focused intended results are the very essence of both deliberate practice and greatness!
Since Professor K. Anders Ericsson of Florida State University's groundbreaking research in 1993, many scientists have been able to prove that practice is what makes some people better performers and produce the highest results. Research indicates that across a board spectrum of activities, from medicine to performing arts to sports, people who are the very best at what they do practice more and practice differently than anyone else.
When I first read about the idea of deliberate practice, I thought it scientifically and empirically validated the very essence of coaching. As an Executive Coach, I have been focused on helping business leaders identify and practice the specific skills and attitudes they must master to become the best leaders they can be.
The deliberate practice idea also supported the notion that if these leaders could learn how to effectively coach their teams using deliberate practice, they would have a proven recipe for competitive success. The coaching leader idea now had the statistical support and evidence I needed to sway the logical, numbers-driven CEOs.
Just a friendly reminder to take a breath and get control of your emotions before they take control of you. Decide who is running the show, you or your emotions. Lack of control can derail your career and affect your relationships outside of work.
Mom's old adage of "think before you speak," definitely applies here. There are times when we all wish we had taken a breath before commenting in a meeting, replying to an email, or venting at the water cooler. Just like any other acquired skill you have to practice this so that when faced with a challenge you are able to take a breath and make your Mom proud of the way you handled yourself!


Gerard Turbide, vice president for enrollment management, has resigned from the college.
An unidentified man has been flown to a trauma center after being stabbed on the Ithaca Commons on Dec. 7.
In keeping with national trends, voter turnout for Tompkins County increased dramatically in the midterm elections.
Democratic candidate Tracy Mitrano is challenging incumbent Rep. Tom Reed (R-NY) for the District 23 congressional seat this Nov. 6.
La Jerne Cornish, newly appointed provost and senior vice president of academic affairs, recently announced two faculty-oriented initiatives.


The International Gymnastics Federation has approved a new format for the 2020 Olympics in Tokyo which cuts the artistic gymnastics team event size from five gymnasts to four gymnasts, according to Nancy Armour of USA Today.
The 2012 Summer Olympics in London featured teams of five, while the 2008 Summer Olympics in Beijing featured six gymnasts per team.
"[...] The team format will be four gymnasts, four compete on each apparatus, and three scores count. The best countries will be able to qualify up to two individual gymnasts also through World Cups, Challenge Cups, and Continental Championships. There are many other formulas for AA gymnasts to qualify outside of the teams. The final details are still to be worked out, but the format is now set. I am one of the few that did not support this major change."
At the 2012 Olympics, the United States five-woman team of Gabby Douglas, Jordyn Wieber, Aly Raisman, Kyla Ross and McKayla Maroney won gold in the team all-around. The men's team all-around gold medal was won by China.
Raisman, who also won gold in floor exercise in London, reacted to the change on Twitter on Friday.
Are you kidding me?!? Changing the 2020 gymnastics Olympic team to 4 girls instead of 5? What's next? A team of one member? What a shame.
A Change.org petition was started on Friday opposing the decision.


Statistics show that bathrooms are the most dangerous room in our homes. As we age there is a higher likelihood of a bathroom fall. Often, these types of falls result in a serious injury requiring placement in a rehab facility or nursing home. So why don't more seniors adjust their bathrooms as they get older?
In my discussions with fellow seniors, three issues tend to emerge that prevent them from improving their own bathroom danger zone: procrastination, aesthetics, and a distorted notion of costs. We seniors often believe part of staying young is ignoring the fact we are getting older. We sometimes believe that making our home bathroom safe – makes it look institutional, and finally we just don't want to spend the money.
Statistics from the National Institute on Aging indicate falls by seniors are the most serious threat to our health and independence. Just the introduction of a walk-in shower, shower bench, well placed grab bars, and non-skip bathroom rugs, can significantly reduce our chances of a bathroom related injury. More recently, product lines for grab bars, and other bathroom products, are available to tastefully compliment your existing home décor. We have clients that install custom made grab bars that are anchored to wall studs and serve as towel racks. We urge you to invite an experienced aging in place contractor for a look at your bathroom. The cost of a few changes is minimal compared to what you may have to spend to recover from a fall related injury.
Look for our Home Safety Month accessibility weekly tips in This Week newspapers throughout the entire month of March. March. If you are in interested in learning how we can increase safety in your home, please call our office to schedule an appointment with our accessible bathroom team. Our team is standing by to answer your questions, 1.614. 418.7725.


I have an addiction to Fudge! Combine that with my love for anything S'more-related and you get the perfect fudge recipe! This is one more fudge recipe to add to the already amazing list of fudges you have seen! The recipe came from Mandy's Recipe Box and is so easy to make! If you are still looking for a yummy and easy recipe for a Christmas treat, this is a great one to use!
Melt chocolate and milk together over medium-low heat or in a microwavable bowl in the microwave. Once chocolate has melted and heated through, break crackers into small pieces and stir into the chocolate. Next add the marshmallows and stir all together.
Spoon into a greased 9×9 dish and spread until evenly distributed. Refrigerate 1 hour.
Cut into small squares. Keep extra in the fridge until ready to eat or serve.
Anything smores works for me!
This looks amazing!! First your rocky road fudge and now this!
I made this tonight and it turned out awesome. Thanks!


This necklace has two layers of long and short with a white disc on the shorter necklace and a white disc set in gold with a gold capped chain tassel. This necklace is 17" and 36" long. The gold chain tassel is 3" long.


The Internet of Things represents an evolution in which objects are capable of interacting with other objects. Hospitals can monitor and regulate pacemakers long distance, factories can automatically address production line issues and hotels can adjust temperature and lighting according to a guest's preferences, to name just a few examples. Furthermore, as the number of devices connected to the Internet continues to grow exponentially, your organization's ability to send, receive, gather, analyze and respond to events from any connected device increases as well. If you're a developer, you now have a hand in creating the future. IBM Bluemix, an open-standards, cloud-based platform for developer offers you all the instant services, runtimes, and infrastructure you need to push your ideas into the present. We will discuss how you can leverage analytic services in the cloud to provide the statistical analysis capabilities, by using sample data sets. Join us at this session where you will learn how easy it is to develop IoT applications leveraging IBM Bluemix platform.
Speaker also has a workshop at our pre-conference event Code Stars Summit Titled: "Develop in Nodejs, MongoDB, and more inside IBM's Bluemix Cloud Platform"
Lak Sri has a master's degree in information technology and works as Senior Engineer and Cloud Lead in Ecosystem Development, helping business partners and nonprofit organizations adapt to cloud computing. His development experience in high-performance algorithms, enterprise integration, and mobile applications has helped him serve as a trusted advisor and solution architect for large IBM accounts. He has presented and demonstrated innovative solutions at events such as Pulse for several years.


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Arthritis refers to many diseases that cause joint swelling, pain and aching in adults and children alike. Whether caused by wear and tear, aging or an autoimmune disorder, you have options for many safe and effective treatments to restore movement, mobility and quality of life.
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Arthritis is the No. 1 cause of disability in the United States. Here's what you need to know.
About 52 million adults received an arthritis diagnosis in 2012. Experts expect that number to climb to at least 78 million by 2040.
Arthritis begins much earlier than most people think. An estimated 62 percent of people with arthritis are under age 65. Juvenile arthritis affects 294,000 children.
Pain and disability from arthritis, however, rises with age. Nearly one in two people develop troublesome knee arthritis by age 85, and one in four develop painful hip arthritis by age 85.
Wear and tear on your joints—called osteoarthritis—is the most common type of arthritis. Swelling and joint pain can also result from rheumatic conditions such as gout, fibromyalgia and rheumatoid arthritis.
Overweight people are twice as likely to develop arthritis. Losing just 11 pounds can reduce the risk of knee arthritis in women by half.
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What are the symptoms of rheumatoid arthritis? How would I know if I have the disease, and how is it different from osteoarthritis?
Rheumatoid arthritis, or RA, is an autoimmune disease which affects people in their 30s and 40s. Bilateral joints (both sides) are affected. People with RA tends to have the most pain in the morning, which then... continue reading about What are the symptoms of rheumatoid arthritis? How would I know if I have the disease, and how is it different from osteoarthritis?
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Dignitary snubbed by partisan bureaucracy ??
Whether you like him or don't, Dan Ashton is the elected -Member of the Legislature – for Penticton. He also did considerable work as both mayor, and later MLA, to help secure funding for the long-overdue expansion of Penticton Regional Hospital.
Now, for not the first, but second time, Ashton ( shown at right) appears to be snubbed by the "communications" department with Interior Health.
You may have noticed a neat photo-op on Page 1 of Monday's Penticton Herald where dignitaries gathered to mark the 100-day countdown to the opening of the new patient care tower.
Among the VIPs in the photo were Penticton Mayor John Vassilaki and hospital chair Petra Veintimilla, an Oliver Town councillor.
But, why no MLA when hospitals are provincially funded? I asked Interior Health this question on Tuesday morning and it took 72 hours for them to come up with an answer.
A non-answer from a communications department that doesn't answer a question.
Please don't use the excuse that the NDP is now in power and Ashton is in Opposition. I expect to see member of Parliament Richard Cannings on stage Canada Day at Gyro Park even though his NDP party has been relegated to third place federally.
Ashton's office was never sent an invitation. The first snub came Dec. 19 when the "keys" to the expanded hospital were announced.
Snubs and oversights of this nature should never happen because Interior Health hires professional "communications" staff. These are not volunteers. Many in communications earn six-figure salaries to go along with huge expense accounts and great benefits.
This comes at the expense of patient care.
I also reached out to Veintimilla, who agrees Ashton should have been included.
Last week's photo-op was organized by Kevin Parnell, former sports scribe with The Capital News, a freebie paper in Kelowna, who at the same time worked for the Kelowna Rockets.
2. Somebody higher up doesn't like Ashton.
3. A power game involving the governing NDP/Greens and BC Liberals.
Personally, I've never been a fan of public relations departments. This recent escapade gives me even less faith in them.
As a citizen in the community and a solid supporter of the Penticton hospital expansion since Day 1, I'm offended.
Somebody needs to be apologizing to Mr. Ashton … and his supporters.


A Personalised Jigsaw Puzzle is a fantastic promotional product and can be personalised to suit any business. Ideal for schools, nurseries and daycare centres or even day trips and charity events. Any child will be delighted to receive their very own jigsaw personalised with their name, adults too! These jigsaw puzzles are perfect for displaying your brand, and could even be printed with a child's artwork or photograph for that added personal touch.
Made from the best quality wood with a high gloss finish, we recommend that you wipe clean only and do not use any abrasive chemicals.


Curtains can get expensive, especially when you regularly change them out. Throwing those old unused curtains away is really not safe for the environment and it can wreak havoc on your bank account. Instead of tossing out your curtains when you want to change them, how about repurposing them? I love repurposing projects and these 20 ideas for using old curtains makes me very happy.
You can do so much with old things – turning them into something fresh and new. I always look for ways to repurpose old things, like these 20 creative ways to repurpose old chairs. If I could, I would repurpose everything that I throw away, which would make my garbage man's job much easier. I just can't get enough of these great curtain reuse ideas. There are ideas in here for turning your old curtains into a bed canopy, which is a really romantic look for the bedroom. And, there's even a way to make those curtains into a beautiful baby quilt.
Curtains are basically long strips of fabric, so you can probably think of many ways to reuse them. If not, I've got some wonderful ideas for you. You could make a table runner with matching cloth napkins or chair covers with matching pillow shams for the couch. The possibilities are endless with how you can repurpose curtains. Since they are fabric, you can find a lot of ways to reuse them in my 100 projects to upcycle leftover fabric scraps. Just cut them into scraps and use them for any number of home décor projects.
Even if you don't have old curtains to use with these projects, you can pick them up at any thrift store for a couple dollars each. Some of these would be great with those sheer panels that you can find on clearance at the Dollar Store for about $2 each. Imagine the things that you can create for your home for just a dollar or two! I hope you're excited about these repurposing projects – I know I'm excited to show them to you and I hope you share what you've made!
I have always loved canopy beds but never actually bought one. They're a bit expensive. Instead of purchasing an actual canopy bed, you can use those old curtains to make your own bed canopy. Sheer curtains work really well for this. You just attach them to the ceiling on a rod and they hang down over the bed. This is a beautiful canopy and a great way to repurpose those old curtains and give your bedroom a stunning makeover at the same time.
I love the idea of repurposing those old curtains into a new table runner. I must admit, I'm sort of a table runner junkie. I have so many for so many seasons and occasions and some of them are upcycled from fabrics that I would have otherwise thrown out. Curtains are actually the perfect thickness for a table runner and they come in such beautiful designs. If you have several curtains to repurpose, you could sew some valances to match your new table runner.
Those old valances are perfect for making a nice wraparound apron. If you have an old kitchen valance, that's really perfect. Those kitchen valance colors and designs will make beautiful aprons and this is a really easy project, too. You just have to thread a ribbon through the top part of the panel and use that to tie the apron together. Depending on how long the panel is you may have to cut and hem a bit, but it's still a really easy and pretty quick project to complete.
You can make lovely sets of matching cloth napkins from those old curtains – and this pairs beautifully with the DIY table runner that you can also make from your curtain panels. Just decide what size you want the napkins to be, cut and hem. You could also probably use fabric glue to create the hem if you don't want to haul out the sewing machine for this one.
Put those old curtains to great use by using them to make this draft stopper. This is a great project for thicker curtains – the thicker the fabric, the more cold air you'll stop from getting in under your door. You can use any number of things to fill it from sand and cat litter to rice. Just create a tube with the fabric and then fill with your chosen filler. You'll stop those cold drafts and save money on your energy bill, too.
Whether you're decorating for a holiday or special occasion or you just want a nice garland to add to your home décor, you can use those old curtains to make it. Just cut your curtains – and this works better with colorful or decorative panels – into strips and then tie them all together with twine, rope, or even strips of burlap. This is a great rustic decorating hack that is as easy as it is beautiful and it'll only cost you an old unused curtain panel.
This gorgeous market bag is actually made from an old curtain! I love how easy this one is to make and thick curtains are perfect for this project. You can reinforce the seams and make it really strong so it's perfect for shopping or even use it as a beach tote or large purse. Isn't it amazing what you can turn those old curtains into? Repurposing projects really are the best things!
My kids have been building blanket forts for years, which is why I really love this kids' fort from old curtains idea. Instead of building and then taking the fort down – since we need the blankets for other things – you can turn those old curtains into a teepee or fort and leave it up for them to play with whenever they want. It's a great way to repurpose those curtains and give your kids a new toy at the same time.
This is actually a project for turning a shower curtain into artwork but you could totally do this with a regular curtain as well. Take that decorative curtain and make something for the walls that will absolutely wow everyone who enters your home. You just build a canvas behind your print and then hang it up. You could also cut the curtain and frame the fabric to create artwork – this is a great idea for kids' curtains that may have cartoon characters on them or even seashell curtains to make artwork for the bathroom.
I'm blessed to have wonderful closet space in my house and that includes great doors. However, not everyone has doors where they need them which is why this closet door from curtains idea is so brilliant. You can just hang curtain rods across the top of your closet doorway and then cover that opening with curtains. Add some burlap strips or twine to the sides and you can easily tie your curtain doors out of the way when needed.
These handmade pillow covers are perfect for adding a bit of color or comfort to the bedroom or living room. Take those old curtains, cut them to size, and create covers for your pillows quickly and easily. You could do this with all of your old curtains and have the right color or design for every time you want to change the bedspread or curtains. Just a bit of sewing is required and then you just add your pillows.
Just a bit of sewing and stuffing, and you can make these amazing cushions from your unused curtains. This is a great project for curtains that have really bold designs or really bright coloring. Bright colors will look much more subdued in smaller sizes and cushions for your outdoor furniture or dining room chairs is the perfect way to add a little color without being overwhelming.
You can make so many things with fabric yarn. Whether you crochet, knit, or have another method of using it, fabric yarn is great and you can make it from those old curtains. Note that you won't be using heavy lined curtains for this one, but those semi-sheers or other materials will work beautifully. Just cut into strips and roll into a yarn ball. Then use your fabric yarn to make any number of wonderful things.
I adore slip covers. They are honestly the easiest and least expensive way to give your living room a whole new look. The fact that you can make slip covers from old curtains just makes them that much better. This project is easiest for covering straight backed chairs with no arms but you can totally make slip covers for all sizes and shapes of chairs, love seats, and couches.
You can turn a boring bulletin board into quite the work of art with the fabric from an old curtain. You could even make your own bulletin board and use the curtain to cover it. You'll need a foam board, which you can get at craft or office supply stores for around $10 or less. Then just cover the board with your curtain fabric and use staples, fabric glue, or even upholstery tacks to secure it.
Make a fantastic fabric shower curtain from two regular curtain panels. This is a wonderful idea for those times when you really can't find the shower curtain that you want but you notice the right color or pattern in a regular curtain. This is also a good way to get matching curtains and shower curtain if you can't find the right theme in a set. Curtains can easily be made into a shower curtain and it's a nice way to put those older curtains to good use.
I love headboard projects – they're the perfect inexpensive way to get some redecorating ideas for the bedroom. If you have a set of curtains that you want to repurpose, you can turn them into a beautiful DIY headboard. You just hang the curtains behind the bed and then hang a heavy frame in front. It gives the illusion of the frame just floating off the wall and is a really gorgeous look when it's finished.
Traditional room dividers can be pretty expensive. Save yourself some money and make that room really unique by turning an old curtain or two into a room divider. You can attach a curtain rod to the ceiling and hang your curtains right from the ceiling. This is a good way to offer some privacy in an otherwise large room. You could separate the space without actually having to build an addition or divider.
Instead of throwing those curtains out or worse, putting them away in a closet to be forgotten, use them to make a quilt. From baby size to king size, you can cut strips of fabric from your curtains and use that fabric to create beautiful blankets. This is such a wonderful way to breathe new life into old curtains and it's the perfect repurposing project, especially if you're looking for a unique gift for an upcoming birthday, anniversary, or baby shower.
Cut up those old curtains and turn them into gorgeous rustic roses. Then, use those roses to make any number of things from curtain tiebacks to hair bows and picture frames. I love the idea of repurposing curtains into décor, especially rose décor. The roses are so easy to make and you can use them to decorate anything in the house. They're especially beautiful on pillows – and, you can use different curtains with different colors and designs and create a really unique look.
So glad to see sites as these…Keep repurposing and be happy!!!


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Superior snowmobiler found alive after two days, nights in subzero weather
By news@grandforksherald.com on Jan 21, 2013 at 11:22 a.m.
Craig Friebe of Superior, seen here wearing his usual snowmobiling jacket, went missing Saturday. (Photo courtesy of the Superior Police Department)
After being missing for two days and two nights in bitter cold, a snowmobiler from Superior has been found alive and taken to Essentia Health St. Mary's Medical Center in Duluth for treatment, according to the Superior Fire Department.
A plow operator on County Road W found Craig W. Friebe, 52, on foot on the ice of the Nemadji River at about 8:50 a.m. and called 911 for assistance. The Douglas County Sheriff's Department responded, and Friebe was transported for treatment of apparent frostbite and signs of hypothermia.
Friebe's sled apparently ran out of gas far up the river, and he had to walk out of the area where he had been snowmobiling, according to the Superior Fire Department. Battalion Chief Vern Johnson said Friebe had a fire the first night but not Sunday night, when the temperature in the area reached 15 to 20 degrees below zero and wind chills hit 40 below.
Friebe had not been seen since Saturday morning, when he went snowmobiling in the Superior area. The search focused on the Superior waterfront, the Nemadji River, the Tri-County Corridor from Superior to Brule and the Wild Rivers State Trail between Superior and Oakland.
The Superior Fire Department and neighboring fire departments began their search for Friebe at 9 a.m. Sunday. That search also included members of the Douglas County Sheriff's Department; the Wisconsin Department of Natural Resources; and firefighters from Superior Township, Parkland Township, Amnicon Township, Maple, Poplar and Brule.
Explore related topics:NewsDuluthMinnesotaMissing peopleNewsupdatesWisconsin


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Bounce Farringdon
In 2008 Boris Johnson, speaking at a party celebrating Great Britain's receipt of the Olympic Flag, delivered a predictably unexpected monologue on the origins of table tennis…
"Ping-pong was invented on the dining tables of England in the 19th century, and it was called wiff-waff.
"And there, I think, you have the difference between us and the rest of the world. Other nations looked at a dining table and saw an opportunity to have dinner…
… we looked at it and saw an opportunity to play wiff-waff."
BoJo later asked that the British public "Bring Ping-Pong Home!", which was considered to be a joke by everyone… except for entrepreneur Dov Penzik, who – no less than four years on – finally did just that, swinging open the doors to Bounce London.
Originally billed as Europe's first 'Social Ping-Pong Club' (and now boasting siblings in the form of Bounce Shoreditch and Bounce Chicago) it offers a very different kind of night out, featuring "table tennis, cocktails, high-end dining and eclectic beats".
Set over 12,000 sq ft of a cool, subterranean, Russell Sage-designed space in Holborn – just 2 minutes' walk from both Farringdon and Chancery Lane tubes – it features subway tiling, a vintage bar, fluorescent murals and graffiti-daubed portraits. Not to mention an impressive 17 ping-pong tables; a 40 foot bar serving seasonally-inspired drinks; a DJ booth and a raised restaurant overlooking the action.
Tables at Bounce can be booked for as long as you want, and if you're planning a party you can even hire your own personal Games Guru to compère the evening and guide you through different minigames. For the tech whizzes, there's the Wonderball table (above) – which offers digitally enhanced ping pong. And throughout your matches you can hail down waiters to bring cocktails directly to your table, like the Up In Smoke (it involves peated scotch, peach liqueur and gingerbread syrup) – before sitting down to 13″ pizzas and loaded nachos.
In short, if table tennis was fun before the addition of cocktails, music and all of your friends – which it was – then Bounce has done more than bring it home… it's actually made it better.
Boris couldn't fail to disagree less.
NOTE: Bounce Farringdon is open Wednesday & Thursday (5pm-12am) and Friday & Saturday (12pm-1am). You can find out more, and book ahead, on their website HERE.
Bounce Farringdon | 121 Holborn, EC1N 2TD
Like quirky, alternative drinking experiences? Check out our guide to the London's top activity bars
121 Holborn, Farringdon, EC1N 2TD
Things To Do	|	Fitzrovia
Mortimer House Have Announced Their Guest Residencies for 2022 Expect first class food from Decatur, Tom Ceni, Poon's, and a lot more….
Things To Do	|	London
Your Weekend Guide Lantern-lit ballet, midnight cinema and a film noir party with an open bar….
21st Jan '22 - 23rd Jan '22
Things To Do	|	Bermondsey
Hot 4 U Are Holding A P*ss Up In A Brewery There'll be a DJ, creative food, and BONE MARROW BEER LUGES.
Things To Do	|	Covent Garden
The Handmaid's Tale Will Be Staged As An Opera This Spring Blessed be the fruu-uu-u-uu-uit!.
4th Apr '22 - 14th Apr '22
The Nudge x DDC Secret Valentine's Supper Club A candlelit supper club with live music and a DJ, at a secret east London location hidden within a dilapidated old railway arch….


Reading a very frank interview with Rob Brydon in the Belfast Telegraph has made me wonder how many people have struggled to get where they want to be because of acne.
Sufferers of this skin condition already have to deal with a lack of confidence in their appearance, most feel uncomfortable and shy and do not want to attract attention to themselves . It is hard for them to move out of their comfort zone so already the acne is holding them back from doing the things they should be doing to enhance their lives .
Having only recently being able to speak about his skin problem Brydon has some very shocking tales of the knock backs he has faced in life because of his skin condition.
Auditioning for a job as a presenter on a Sky programme called Xposure, the producer observed, 'Rob's very good but it's a pity his skin looks so bad in some lights…'. Despite this, he got the job.
On another occasion, a casting agent specialising in commercials told him, 'Ah, right, your skin … it's not very good, is it? I'm afraid I'm not going to be able to help you. I mean, I could hardly put you up for a chocolate commercial, could I? Eat this and you'll look like me…'.
How many acne sufferers out there have given up after having their confidence knocked by hurtful comments and do not have the courage to persevere? I love that Brydon has shown the insensitive people for what they really are, but when are we going to stop being a nation that judges a book by its cover?


This hand warmer was developed by former NFL quarterback Mike Kafka. It has a belt that doubles as an ammunition holder.
GameGuard is a Texas-based company that makes clothing suitable for any outdoors adventure. I particularly like the company's MicroFiber material, which is lightweight and has built-in SPF protection.
It's perfect for warm-weather dove hunting, deer hunting or fishing. Fishing shirts are available in a variety of colors, and hunting clothes are made in GameGuard's own camouflage pattern, which is well-suited for most of Texas. A MicroFiber bonus is that this stuff is the most wrinkle-resistant fabric I've ever worn. Look for it at gameguard.net.
Another local company that makes a good product is Temple Fork Outfitters, which started out making high-quality fishing rods at bargain prices. They've since developed lines of conventional casting and spinning rods. Fishing rods are kind of a personal thing in terms of length and action, so you should probably ask the gift-getter what he or she prefers. Details are at tforods.com.
Any good fishing store should have a Berkley Portable Spooling Station, which costs about $30. It's a handy way for an angler to change the line on his fishing reels without anyone being enlisted to hold the spool.
It's important to hold tension on the spool from which new line is spooled onto the reel. The Berkley device allows a user to adjust the tension. I believe in changing line often and use my Berkley Portable Spooling Station multiple times during prime fishing season.
Another thing you can find in any good fishing store is fishing pliers. Anglers primarily use them to unhook fish and cut line. Aluminum pliers won't rust and they're lighter than steel.
It also helps if the pliers come with a sheath so the angler can keep them on his or her belt. Choose a model that connects the pliers to the sheath with a lanyard. That way, the angler won't lay the pliers down in the boat and misplace them. A good pair of fishing pliers costs $40 to $60, though you can spend a lot more (up to $350) for something like titanium pliers.
A Texas State Park Pass is good for the whole family because it encourages the use of an important resource shared by all Texans. Daily entry fees vary by park, but $5 per adult is about average. The annual pass, which costs $70, is good for a year from date of purchase and allows entry for a carload of visitors to any state park.
Texas has an amazing diversity of state park properties from the high desert of the Rio Grande to the verdant forests of east Texas, from the Gulf of Mexico seashore to America's second largest canyon. A Texas State Park Pass is available at any park or at tpwd.texas.gov.
The Inferno Hand Pouch was developed by NFL reserve quarterback Mike Kafka, who was frustrated by the inadequacies of hand warmers he used while playing football. Also an outdoorsman, Kafka came up with the Inferno Hand Pouch, which has a specialized belt to hold ammunition for quick reloads.
The Inferno Hand Pouch has Polar Tech insulation and costs about $50 from roooutdoor.com. It should be particularly useful for duck hunters.


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Ellie Turns the Page
Reading and reviewing the latest books
Tag: Dawnie Walton
Think Daisy Jones but better: A review of The Last Revival of Opal & Nev by Dawnie Walton
April 22, 2021 May 12, 2021 Posted in Book ReviewsTagged 37Ink, BIPOC characters, BIPOC writer, Dawnie Walton, debut, feminist, historical fictionLeave a comment
Thanks for bearing with me, folx… I am beyond behind on reviews here. I've been overbooked (get it 😉 I'm all for a good pun!) with ARCs and just great backlog reads that I wanted to take time to do what I love most — read. Now that I've cleared up my schedule, I'm hoping to be more consistent with my blogging and catch up on writing reviews to highlight some really incredible books and authors.
As I've mentioned before, I love a debut! I think reading and reviewing them is an honor. And when it comes to debuts I've read in 2021, The Last Revival of Opal & Nev is definitely top of the list. Dawnie Walton is such a talent, and you better bet I'll be reading whatever she decides to publish from here on out. Like, she could publish her grocery list, and I'd be all about it!
Quick synopsis: This story follows the infamous rock duo Opal and Nev, nobodies who rose to fame in NYC in the 70s. In 2016, journalist S. Sunny Shelton is curating a collection of interviews from and about them as they prepare for a reunion tour, but a new allegation threatens everything Opal, Nev, and now Sunny have worked for.
Now I'm as big of a Daisy Jones and the Six fan as about anyone else, so I was at first a bit hesitant — this book, while quite different, followed the same oral story format, which I thought may feel too similar to Daisy Jones. But I was definitely wrong — in my opinion, this book shines so much brighter than Daisy Jones. I loved that coupled with the interviews are editor's notes from the point of view of Sunny. These notes help develop Sunny as equally a main character, next to the titular Opal and Nev, and allowed the present day to become a story of its own, parallelling and moving on from that of Opal and Nev back in the 70s.
Opal, however, was my favorite character. She was bold, imperfect, bright, and brave. I loved how she knows exactly who she is and never tries to be anything she isn't. Most importantly, she unabashedly stands up for what she believes in.
I don't want to give away any spoilers, but what made this book so incredible and truly a step above Daisy Jones is how it shows the effects that white supremacy — and taking a stand against it — has on women of color, and especially Black women. It's a powerful testament, both sobering yet full of hope. Especially in the context of 2016, when Sunny is performing these interviews and publishing this book. This book took turns I couldn't have anticipated, and it both sucked me into this fictional story and reminded me of the lengths we still need to go for racial equality in our real-life society.
My monthly wrap-up — March 2021
April 1, 2021 Posted in Monthly Wrap UpsTagged ARC, Ashley Audrain, BIPOC characters, BIPOC writer, Book of the Month, Chang-rae Lee, contemporary fiction, Dawnie Walton, Edwin Hill, fantasy, GMA Book Club, historical fiction, Jesse Q. Sutanto, legal thriller, Malinda Lo, monthly wrap up, mystery, NetGalley, psychological thriller, romance, Sarah J. Maas, Sarah Penner, Sarah Vaughan, Talia Hibbert, thriller, young adult2 Comments
I'm a day late on my March wrap-up post AND it just snowed for the first time in a month — so that's the April Fools Day joke, right?? But living in the Midwest, you just have to accept that Fake Spring is a real thing and you'll inevitably get that last snow sometime in late March or even April. Hopefully it's the last one of the season, however!
On a reading note, this month was a great month for me. Typically, I read around eight books, but this month I got through a whopping 11 books! There were many awesome reads, some of which I've already reviewed, some of which are to come. I've probably spent just a little too much time reading and not enough keeping up with reviews on here and Instagram. But I promise — they're coming soon!!
Here are the books, in order, that I got the chance to read this month, plus a short summary. Also, check out my new Betta fish, Reggie! Sadly, Barry passed away (may he RIP) after nearly two years. But we're excited to welcome Reggie to the family!
Watch Her by Edwin Hill. This suspense/mystery features Hester Thursby, Harvard librarian and master finder/researcher. I loved the whodunnit aspect, the alternating POVs, but mostly, I loved Hester. Check out my full review here. You better be sure I'll be going back to read books 1 and 2 at some point! Also, thank you to Books Forward and Kensington Books for this free ARC in exchange for an honest review.
The Lost Apothecary by Sarah Penner. This book follows two parallel storylines, that of modern day Caroline, who is on vacation alone after a shocking revelation from her husband, and that of Nella, an apothecary who sells her concoctions to women in need of help against the oppressive men in their lives and whose run-in with young Eliza will forever change their lives. My full review will be coming soon.
The Northern Reach by W. S. Winslow. This is a slow-burn collection of interrelated stories about the residents of a coastal Maine town and how throughout the 20th century, they intersect, intermarry, and intermingle. With a dash of magical realism and truly atmospheric writing, this one is great for fans of historical fiction. Thank you to Flatiron Books for the free ARC in exchange for an honest review, which you can read here.
The Push by Ashley Audrain. Living up to all the hype, this suspense novel unpacks the darkest side of motherhood and was truly a profound read. I was often disturbed and unsettled, but as a reader, I appreciated the way this book made me think hard about motherhood and womanhood. Check out my full review here.
Anatomy of a Scandal by Sarah Vaughan. This was a book club choice that I read with some college friend that was a thought-provoking dissection of how both media and the justice system often let those who commit heinous acts of sexual assault/rape get away and how victims are often to blame. This book is being turned into a Netflix series and I cannot wait.
My Year Abroad by Chang-rae Lee. So I'm not sure I've ever spent this long on a book! Like no joke, I was reading it for about a month. It's a slow, arduous read, but also beautifully written, telling the story of how Tiller, a young, not-so-ambitious American, is taken under the wing of Pong, an enigmatic and charismatic businessman, and the events of their year abroad. Thank you to NetGalley and Riverhead for this free eARC in exchange for an honest review.
Dial A for Aunties by Jesse Q. Sutanto. Definitely the stand-out novel of the month, this story — part contemporary fiction and part romance — follows Chinese-Indonesian Meddy, whose aunties must come to the rescue after a blind date gone horribly wrong. What follows is a hilarious, heartwarming tale of of five women trying to cover up an accidental murder, work the biggest wedding of their careers, and Meddy's run-in with an old flame. What could possibly go wrong? Thank you to Berkley and NetGalley for the free eARC in exchange for an honest review.
A Court of Thorns and Roses by Sarah J. Maas. This was a buddy read and a total "bookstagram made me do it." The first book of the series, this story follows Feyre, a young girl cursed to live among faeries as punishment for a crime. A mix of Beauty and the Beast, Hunger Games, Spinning Silver, and a whole bunch of other fun fantasy tropes, this book was a fun, sexy read. I'm excited for the next ones to come!
The Final Revival of Opal & Nev by Dawnie Walton. This Book of the Month selection and debut novel is an oral history of the famous (yet fictional) rock n' roll duo, Opal and Nev, who rise to fame in the 70's. While it is a thrilling biography of sorts, it is also an indictment of consequences of protesting injustices has on women of color, especially Black women, versus men. Another stand out of the month.
Last Night at the Telegraph Club by Malinda Lo. This book follows 17-year-old Lily Hu, growing up in San Francisco Chinatown in the 1950's. She is struggling with her budding feelings for a female classmate, but throughout the story, must find the courage to be true to herself while falling in love for the first time. It's a touching, heartbreaking, yet hopeful read.
Get a Life, Chloe Brown by Talia Hibbert. This fun, super steamy romance follows Chloe Brown, who after a near-death experience, makes a list of things to do that will help her "get a life" and step out of her comfort zone. Enter her superintendent, Red, who is the perfect person to help her cross off this list and perhaps fall in love with along the way.
What was your favorite read of the month? Let me know below or send me a message on Instagram!
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Bring Me the Horizon are a metalcore band fromSheffield, United Kingdom. They have to date, releasedfive studio albums,withtheir latest album, That's theSpirit, released on September 11, 2015. Bring Me theHorizon are: Oliver Sykes(vocals),Matthew Nicholls(drums), Lee Malia(guitar),Matt Kean (bass), and JordanFish (keyboards, programming). The band's earliest works were considered to bedeathcore, with tracks such as 'Pray for Plagues' creatingthem a largefanbase.The bandthenproceeded to changetheir style a little for the follow-up, SuicideSeason,and have now taken toincorporatingsome post- rockinfluencesamongother things for their last two albums.Their most recent album incorporates alessaggressiverock music style.


This Wednesday, May 16, 2018 at 7:00 PM, the North Carolina Writers' Network-West will sponsor The Literary Hour, at the John C. Campbell Folk School, Brasstown, NC. The event will be held in the Keith House in the Community Room. The reading is free of charge and open to the public.
Staci Lynn Bell is a retired 25-year radio/ television host and commercial production copy writer. She is also an elite dog trainer. Her emceeing skills have allowed her to serve an emcee for many NCWN-West conferences and events. Staci writes poetry, creative non-fiction, memoir and essays. She has been published in, Kakalak 2017, 2016, and several online journals, including, Wild Goose Poetry Review, Wolf Warriors Anthology II. Bell has poems in numerous Old Mountain Press Anthologies, Bell's poem, "Escape" was published in the Old Mountain Press Anthology, Wish You Were Here. Her poem, "Unanswered Prayers" was published in the fall edition of Kakalak 2016. Additionally, her poem, "Time," won a bronze medal and her short story, "Cheyenne" won a silver medal in the North Carolina Cherokee and Clay County's Silver Arts 2016.
Joan Ellen Gage is an author of humor and inspiration written from her own unique perspective. Her photos are the spice in the mix that serve to punctuate the writing and add that special garnish to her creations. She has written and published five books, Water Running Downhill!, Embracing Your Inner Cheerleader!, A Redhead Looks At 60, Trinity's Adventures in Imagination, and a special edition of Water Running Downhill! the Rose Edition, as a tribute to her friend Rose Helena Macedo Kull. Gage is serves as administrator for the NCWN-West's blog. Additionally, Ms. Gage has two blogs, Traveling at the Speed of Now, www.joanellengage.com,and A Redhead Blogs at 60!, https://joanszoneblogalicious @wordpress.com.
Mary Ricketson of Murphy NC, has been writing poetry for 20 years; to satisfy a hunger, to taste life down to the very last drop. She is inspired by nature and her work as a mental health counselor. Her poetry has been published in Wild Goose Poetry Review, Future Cycle Press, Journal of Kentucky Studies, and the anthologies, Lights in the Mountains, and Echoes Across the Blue Ridge, Freeing Jonah, and her chapbook I Hear the River Call my Name. Mary's second poetry book is Hanging Dog Creek; her third book, Shade and Shelter, is newly released from Kelsay Books.
Ricketson is Cherokee County's Representative for the North Carolina Writers Network-West, and is president of Ridgeline Literary Alliance. Ricketson writes a monthly column, "Women to Women", for The Cherokee Scout, Murphy , NC's newspaper. She is a Certified Clinical Mental Health Counselor, an organic blueberry farmer, and is currently working on a new collection of poetry.


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Brave Lori's final fundraising voyage
The mum-of-three with terminal cancer is setting sail
A solicitor who was given just months to live after being diagnosed with cancer has defied doctors by embarking on a lifelong ambition to sail around the entire coast of Britain - with her pet dog.
Lori Murdock, 57, began planning the voyage when doctors told her there was no cure for the aggressive form of skin cancer which had spread around her body.
The mother-of-three will now set sail from Falmouth, Cornwall, on board a restored 1950s wooden yacht with her two-year-old dog Betty, who could become the first canine to circumnavigate the UK.
She will stop off at various locations around the country as part of the trip, in which she hopes to raise awareness of her condition and cash for cancer charities.
Lori, who has previously sailed across the Atlantic and to exotic locations like the Galapagos islands, said she became determined to make the voyage happen when doctors gave her just nine months to live last year.
She said: 'I've been fortunate enough to sail to some wonderful places, but I realised that I did not know my own island.
'Nine months is no time at all so I realised I needed to make this trip happen and I only hope that I'm alive long enough to get all the way around.'
Lori was diagnosed with malignant melanoma in September 2009.
She became concerned about a mole which had changed and reported it to her GP, who failed to recognise the seriousness of the situation and denied her a referral.
Two years later scans showed the cancer had spread to other areas of her body.
Lori, from Topsham in Devon, said part of the reason for the trip was to make people aware of her situation in the hope that other sufferers might get the early diagnosis and treatment needed to combat the disease.
She added: 'Melanoma is the most aggressive form of skin cancer but it can be cured in most cases if you catch it early.
'I'm hoping that by doing something like this that I can raise awareness and if it helps one person then it will all be worth it.'
Lori, along with her partner Stephen Rodwell, 60, and two-year-old Patterdale terrier Betty, will set sail from Falmouth in May.
They are planning for the trip to include the Round The Island Race at the Isle of Wight and will culminate in the Dartmouth Regatta at the end of August.
The historic 37ft Yeoman gentleman's racer cruiser was built in 1953 has been restored by Stephen after he found it abandoned and in a state of disrepair.
They expect to be at sea for three months, but Lori says that her dog, is well prepared for the trip after joining her on previous sea voyages.
Lori said: 'Betty is a seasoned seadog and shouldn't be too fazed by a few months at sea. We will have to give her shore leave as often as we can so she gets her exercise though.
'It might sound traumatic for a dog but she loves the boat and she has her own dog lifejacket which she has been wearing since she was a puppy.'
The team are hoping to raise £10,000 for cancer charities Macmillan, Force and Factor 50.
Click here to visit Lori's fundraising page
(Picture: Lori Murdock. Credit: SWNS)
Make your own bilge pump alarm
How to fix the spindle on a Portland Plotter
Applying Deck Paint
Speed up the job and get a better finish with this deck paint tip
How to save an outboard that's gone overboard
Proper prop-polishing prevents poor performance
How to keep your boat safe this weekend
Sluice aluminium and stainless fittings after sailing
Radar scanners – size matters


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Inside 28m Extra Yachts Anvilugi
Extra Yachts has delivered the comfortable and spacious superyacht Extra X96 Triplex to a European customer in February 2022. The yacht was christened Anvilugi. Her exterior was penned by Francesco Guida in collaboration with the designers of Palumbo Superyachts, while her elegant interior is made by Hot Lab. It's the first collaboration between an Italian shipbuilder and design studio.
Enrico Lumini, partner and head of design at Hot Lab: 'we wanted a yacht which may be immediately described as 'Italian designed'. That's why the interior represents Italian brands, including Armani, Atlas, Minotti, Alpi and B&B Italia.
She has large volumes and is unrivaled in its category, relying on 238 GTs. Anvilugi can accommodate up to 10 guests in five comfortable cabins, including the full beam 40 sq. m master suite on the main deck. Two large VIP cabins, as well as two double guests, all with their own bathroom, located in the lower deck.
The 45 sq. m main saloon has a comfortable sofa and a TV. The upper saloon features a galley and a dining room for 12 persons. An outdoor galley with a refrigerator and teppanyaki grill as well as lounging space, can be found on the flybridge.
The generous external volumes guarantee maximum pleasure even in the "al fresco" external area. Made of composite, in compliance with RINA standards and CE certifications, this 28.6-meter yacht features a forward garage that can accommodate a four-meter tender, a transformable swim platform and soundproofing systems to reduce noise and vibrations.
The propulsion system of X96 Triplex can rely on three powerful Volvo Penta IPS engines of 1000 horsepower, each capable of pushing it to a maximum speed of 17.5 knots and cruising at 12 knots.
Anvilugi is listed for sale by Fraser with an asking price of EUR9,500,000.
Extra Yachts is specialized in the development of yachts from 76' to 130' characterized by maximum liveability interior and exterior and reduced consumption. Exploiting the advanced technical experience and world-class Italian craftsmanship typical of ISA Yachts, Extra Yachts offers customers all the advantages of being part of Palumbo Superyachts. In addition to Extra, the Palumbo Superyachts network also includes: ISA Yachts, Columbus Yachts, Mondomarine and Palumbo SY dedicated to refit.
Credits: Extra Yachts


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Yanoshi (, ) is a village in Zakarpattia Oblast (province) of western Ukraine.

Geography
The village is located around 6 km east of Berehove. Administratively, the village belongs to the Berehove Raion, Zakarpattia Oblast.

History
It was first mentioned as  Ivanosi in 1321.

Population
In 1910, it had a population of 1118, mostly Hungarians.
According to the official census of 2001, the population included 2030 inhabitants.

Villages in Berehove Raion

redpajama_set_name: RedPajamaWikipedia


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Q: How to plot with different colors I am trying to plot a spiral with 8 turns. In each turn it is supposed to have a different color.
t = -1*pi*1:0.02:pi*1;

plot3(sin(t),cos(t),-1*pi*1:0.02:pi*1,'g')

t1 = -1*pi*2:0.02:pi*2;

plot3(sin(t1),cos(t1),-2*pi*1:0.02:pi*2,'r')

For now i am only plotting two turns, but it just turns out red. I have tried using hold on and hold off but its not working. Any suggestions?

A: check this
plot3(sin(t),cos(t),-1*pi*1:0.02:pi*1,'g-',sin(t1),cos(t1),-2*pi*1:0.02:pi*2,'r--')

A: The problem is that your red plot actually plots overtop of your previous one you should increase BOTH the lower bound and upper bound.
numberOfColors = 5;

for n = 0:numberOfColors-1
    t = -pi + n*2*pi:0.02:pi + n*2*pi;
    plot3(sin(t),cos(t),t,'Color',rand(3,1))
    hold on
end

redpajama_set_name: RedPajamaStackExchange