THE POWER OF LEADERSHIP IN DEMOCRACY.
The power of right leadership in democracy is of paramount importance to entrench the roots deep down and propel the democratic principles into the body politics of a Nation.
India was fortunate having an array of dedicated visionary leaders ,the stellar ones like Mahatma Gandhi ,Jawaharlal Nehru ,Subhash Chander Bose, and Sardar Vallabhai Patel among many others in both the pre and post Independent era.
Mahatma Gandhi knew well Pt Nehru was highly educated, young dynamic tallest political leader of India and made no bones about it by electing him as the Prime Minister on 15th August 1947,when India became independent from British yoke .
In 1946 When Britain was contemplating to give Independence to India ,the Congress and Muslim league jointly formed interim government with Nehru as Prime Minister . Patel was home minister and Liaquat Ali Khan was Finance Minister.
So Nehru was undisputed leader of Nation even before Independence.
The Congress Party was vehemently opposed to the idea of Partition of India . But Jinnah's Direct Action Day in 1946 sparked communal killings across the country and some of the Congress leaders thought that giving Muslims the Pakistan they wanted might finally bring communal peace .
Thus the seed of Partition got germinated in the Congress leaders across the Nation and all top Congress leaders including the stalwarts like Patel, Mahatma Gandhi agreed for the Partition of the Country .
The myth that only Nehru wanted Partition is not correct at all.
The current vested interest political leaders are deliberatively spreading tirade against Nehru in singling out him solely responsible for the inevitable Partition to meet their personal ends.
Whereas Subash Bose laid foundation of Indian Army, Nehru and Patel worked assiduously both individually and collectively to unite India ,in view of its diverse structure cultural and a plethora of languages , by laying a firm democratic foundation.to work with.
Jawaharlal Nehru strengthened it by winning the first three General Elections of independent India decisively and put India on the road of progress and prosperity.
Nehru , though undisputed leader, was a true democrat and gave full freedom to his cabinet ministers and treated them with respect and equality. He even went further to work with Opposition leaders taking their cognizance on the issues of mutual interest and concerning the future of the country.
India's most powerful leader Indira Gandhi earning the epithet of Goddess Durga following great victory of 1971 war with Pakistan . She dismembered Pakistan into two Nations Bangladesh and Pakistan. bruising further its pride by surrendering 90,000 soldiers to Indian Army.
However she became autocratic .
In democracy it is always dangerous to eulogize a person to deific stature, thereby allowing him to wield power leading ultimately to the authoritarian rule, harmful to the pluralism inclusive society .
She in turn imposed Emergency thereby breaking the Constitutional norms.
PM Narender Modi is probably only one popular leader to win with clear massive majority in 2014 from BJP Party and thus assert himself as Prominent and promising one to lead the Nation .
But the massive popular support has propelled Mr Modi to follow the leader syndrome and thus converted the cabinet ministers into 'yes minister ' cheer leaders.
The ministers in strict sense have become subordinates and the Central Govt currently veered to Modi .and he is decrying deriding the opponents using all fair and foul means to cling to power.
Instead of using massive support and mandate of 2014, to ensure good governance ,he lost the impetus to forge ahead with concrete Programmes that could have made difference to the national economic Growth resulting in providing jobs to the youth of the country.
The ambitious programmes like Digital India ,Make in India ,Skill India ,start up India ,stand up India , have been started with great fanfare with a hope to leverage the power of technology to benefit the lives of ordinary Indians.
But in reality except Digital India becoming a mass movement to a great extent , all other programmes have been a mere slogans with nobody hearing much about them any more.
The other good talking programmes are Swatch Bharat , C 7.5 crore toilets constructed across the country, 3.5 crores Ujjwala LPG gas connections, globally recognized JAM trinity ( 31 crore Jan Dhan Bank accounts ,121 crore mobile phones and 120 crore Aadhar IDs).
People feel disenchanted with promises made not fulfilled and democracy provides people to look for other options.
By concentrating powers into his hands PM Modi has become the story, theme, and subject matter of Indian politics , thereby giving ample opportunity and reason to Rahul Gandhi to attack Modi singularly.
This one point attack has been successful to tear apart the Govt policies as the BJP with all ministers attacking Rahul personally .This works well for the congress president to be in news all the time.
Rahul's noise on Rafale has finally made the Govt to submit documents to the Court.
The opposition has started getting to forge an alliance with Telgu Desam leader CM Chander Babu Naidu ,taking the initiative to make disperate leaders of different political parties join hands to defeat BJP in 2019 General elections.
For sustenance of healthy stable Democracy the leaders require to be true democrats pledged to the welfare of all citizens irrespective of caste creed and colour. Only such leaders can propel and instil the democratic principles and forge ahead towards prosperity of the Nation.
It's true Pt. Jawahar Lal Nehru was never interested in partition of Free India n was elected 1st. Prime minister of India unanimously because of his qualities..
Adverse about Pt. Nehru which is highly commended. Once again good information.
Thans for your brilliant comment.Always a great support.
Mahatma Gandhi, Mr. Patel, Pt. Jawahar Lal Nehru and Smt.Indra Gandhi were great visionary leaders and true democrats who worked for the welfare of India. India can never forget the sacrifices of these great leaders.
It is rightly concluded that for sustenance of healthy democracy we require true leaders in real sense.
Your comment is commendable in the sense that we need true leaders who believe in carrying people of all respective religion together and weld india into a composite nation.


Aurora is the leader of Tanzahar, and she is unlike anything humans have ever heard of. She is neither vampire, werewolf, witch, angel, nor demon…as Maharani she is far more powerful than any creature of the underworld. When Aurora meets Gregor, a human, she winds up saving his life when he's suddenly attacked. Defying Tanzaharian law, she brings Gregor to her home in the underworld. Aurora and Gregor are both drawn to each other like something powerful is pulling them together. However, there is a great war coming and it's Aurora's duty to protect not only her people, but the humans of earth from evil creatures known as the Shaitan. The Shaitan's numbers have magically grown and they put everything into getting rid of Aurora and her kind so they might rule the earth. Bound by duty, Aurora tries to push Gregor away, but Gregor refuses to be left behind. He will stop at nothing to fight for Aurora, even if it means standing up to Aurora herself. In the end, Gregor may be exactly what Aurora needs if the people of Tanzahar stand a chance against the Shaitan.
Bonnie Griffin, known as Author B.M. Griffin, lives in the small town of Richlands, North Carolina with her husband and two daughters. Bonnie has done the business thing, and while she had success it just wasn't her cup of tea, so she has grabbed her favorite coffee and made it her mission to put her fingertips to work making her writing dream a reality. Home wasn't the kindest place when Bonnie was growing up and reading became an outlet and a sanctuary. It was this sanctuary that led to her desire to create fantasies with her words, but don't let that fool you, she's got a dark side and it likes to come out to play in her books. Bonnie has an avid imagination and loves creating new worlds, creatures, species, and bringing them together through action and most of all, love. She is the author of the paranormal romance, "Loving Her Scars," and her newest paranormal creation, "Aurora".
This entry was posted in Indie Releases, Uncategorized and tagged Aurora, B.M. Griffin, Blogging, Hybrid, Indie Author, Kingston Publishing, New Release, Paranormal Romance, Vampires, Werewolves. Bookmark the permalink.


The few paragraphs below are simple and worthwhile reading from legendary investor Irving Kahn. I have not written much lately, but continue to research our companies as well as looking to maximize our investments, while still keeping a sharp eye on attempting to avoid permanent risks of capital.
"No two recoveries are alike. When I came to Wall Street in 1928, I thought the market was crazy. It hit the brakes in '29. You have to be careful to distinguish between one recovery and the other. You stick to value, to Benjamin Graham, the man who wrote the bible for the market. It's a mistake to believe you can do more, I warn you. John Maynard Keynes was one of the most famous economists in history. He was a genius, but he failed as a macro investor. It was hard to believe at the time. But when he became a bottom-up value guy, well, he became very successful. With value investing, you don't have to bend the truth to accommodate periods with derivatives and manias. Value investing will almost always be right.
I've seen a lot of recoveries. I saw crash, recovery, World War II. A lot of economic decline and recovery. What's different about this time is the huge amount of quote-unquote information. So many people watch financial TV—at bars, in the barber shop. This superfluity of information, all this static in the air.
There's a huge number of people trading for themselves. You couldn't do this before 1975, when commissions were fixed by law. It's a hyperactivity that I never saw in the '40s, '50s, and '60s. A commission used to cost you a hell of a lot; you couldn't buy and sell the same thing 16 times a day.
Please let me know if you want to discuss any of your finances, portfolios, or anything like that.
I hope you enjoy the rest of your summer!


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Sat, Oct 8 – Wed, Oct 12
Director: Alex Pritz, 2022 Sundance Film Festival Winner of the Audience Award, Special Jury Award, and Grand Jury Prize in World Cinema Documentary, PG
An immersive on-the-ground look at the tireless fight of the Indigenous Uru-eu-wau-wau people against the encroaching deforestation brought by illegal settlers and an association of nonnative farmers in the Brazilian Amazon. With awe-inspiring cinematography showcasing the titular landscape and richly textured sound design, the film takes audiences deep into the Uru-eu-wau-wau community and provides unprecedented access to the settlers illegitimately burning and clearing land along with a network of farmers fighting to legitimize their illegal land grab. Partially shot by the Uru-eu-wau-wau people, the film relies on vérité footage captured over three years as the community risks their lives to set up their own news media team in the hopes of exposing the truth. "A gripping portrait of an endangered community for whom nature is both their precious environment and the facet of humanity that can all too easily be turned malicious" —Robert Abele, Los Angeles Times

redpajama_set_name: RedPajamaCommonCrawl


Wander the famous Aussie outback, unveil hidden gems, laze about sun-kissed beaches and walk along lively piers!
Spend a few days in some of Australia's top destinations – relaxing, dining, swimming, exploring and so much more!
This Aussie adventure combines glittering cosmopolitans, beautiful coastlines, watersport havens and a diverse culture!
Discover Sydney's glorious harbor, the pristine beaches of Gold Coast and breathtaking natural landscapes in Cairns.
Travel along Australia's east coast, known for its superb beaches, busy cities, rainforests and the Great Barrier Reef!
Enjoyable experience in Australia. Expensive package from HolidayMe, but even then it was worth it coz we got top notch service. Loved how the hotel in Sydney bumped us up a couple of levels of rooms, since it was our anniversary. Good package and well planned, but also itinerary was well executed by the staff over there so kudos to them.
Start the tour with a visit to the Rock, the birthplace of Sydney. It has the oldest pub in the city, very good restaurants, houses and guided tours are free. Great place to pick up sovenirs from the weekend market. The Opera House is a architectural genius. The acoustics and halls are amazing. Guided tour are good. Sydney Harbour visit is also good. Bondi Beach can get too windy so cannot go. The Sydney Harbour Bridge is a good walk although climbing the tower is quite expensive. Queen Victoria Building is a historical place with lots of high end shops.
Sydney is a beautiful city in Australia, and even thgouh I had never been there before I realized that it felt I had been there before. Had some great times, great food and watched some really great orchestra in the open air field right next to our hotel. It was a revelation for me to hear such melodious music after a long time.
Had mysef an adventure in Australia, what a trip to the other side of the world. arranged superbly by HolidayMe, and well executed and well planned to begin with. It was one of the best experiences of my life, and truly the best trips fof my life. I wanted to go to Australia for a long time now, but most packages are way to expensive for traveling for more than a couple of weeks. On the other hand they offered me this incredible package for more than a month and that too at very reasonable rates. Very glad I went with them.
Opera House is a must visit to see the architecture and halls and if lucky catch a show there. The Harbour Bridge Walk is good with good views. The walk to the Botanic Garden is scenic. Botanic garden has amazing flowers and species of birds. ChineseGarden of Friendship is not well maintained. Water is brown and stinks.
It could have been better, but HolidayMe didn't have time to plan it properly probably, since it was a last minute trip for us. food was ok, hotels were ok and Sydney hotel was best comparatively, so it was just ok.
Enjoyed with the family after a long time. went to Australia for the annual trip, and covered a couple of places including Sydney which is the most beautiful of all places, very modern and clean city. Would love to go back.
I having good trip in Australia. Landing in Sydney 5 days before today and very nice finding it here. HolidayMe package was good and guide books given by them is also good to understand what locales saying. Food very nice and tasty for me, and hotel in Sydney also very good. I am recommend them all time to my people.
Australia is a massive land that has something to offer to everyone. Whether you're a backpacker, a luxury seeker or an adventure lover; Australia has it all covered. With a diverse ecosystem ranging from desserts to beaches, to forests, mountains and coral reefs; Australia gives travellers plenty to revel in.
Surrounded by the Indian Ocean and the Pacific Ocean, Australia is an island which does not share land borders with any other country. It is the sixth-largest country in the world. Neighbouring islands include Papua New Guinea, Indonesia, Solomon Islands, New Zealand and East Timor.
Before the British Empire brought Australia under its reign in the 17th century, it was inhabited by aborigines for almost 50,000 years. The Commonwealth of Australia was established in 1901 with a democratic government. Today, Australia is among the fastest developing countries in world, among the wealthiest and most prosperous in the world. Though, it has a parliamentary system of government, the country still remains under the constitutional monarchy, with Queen Elizabeth II as the current head.
Though there are different religions and minorities in Australia, Roman Catholics (27%) and Protestants (21%) are the most prominent ones. English is the official language, however, the minorities speak languages like German, Italian, Vietnamese, as well as Greek. The climate in Australia varies from tropical to temperate, as you travel from north to south.
Besides the varied and stunning landscapes, Australia is known for its distinctive culture, literature, performing arts and the world-famous local aboriginal art. Some of the major attractions in Australia include Sydney Opera House, Great Barrier Reef, Bondi Beach, Ayers Rock and Sydney Harbour Bridge.


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Young American Scholars: Give Them Their $6.25B Already
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By Greg Moses
While small business owners and individual workers are well aware that the first round of fiscal stimulus is not enough to keep them going through the COVID-19 pandemic, America's college students are just now discovering that they are owed $6.25 billion in federal emergency relief funding to help them cover "food, housing, course materials, technology, health care, and child care."
When they do the math, of course, 20 million college students will see that the money nobody is rushing to give them will evaporate in a week, just like the small business loans did. Maybe it will be this week, if the Department of Education is finally up to it.
But there may be some value in the foot dragging and delayed disbursement. It may afford college students precious time to rise up.
Students are not friendless. Congress allocated those billions to students already, in the CARES Act of Mar. 27. And while the nation's attention was drawn to more rapid velocities for small business loans and treasury checks, the American Council on Education (ACE), a coalition of high powered interest groups, in a letter of Apr. 9, already has asked leadership of the US House of Representatives to fund another $23 billion in emergency grants to students "as rapidly as possible."
Still, students seem to be affected by an iron-lidded contagion of resignation across America's campuses. The ACE letter to House leadership estimates that 25 percent fewer foreign students will return to American campuses, subtracting their share from an expected 15 percent decline in overall enrollment next Fall.
A Google search of things said by college presidents indicates that austerity, layoff, and furlough are the talking points that address our national campus crisis. If anyone is declaring war against the boring out of college life, they must be working in bunkers darker than the dark web. We would need weapons-grade bots to search out their buried dreams, and rescue them from delete.
If there is a college campus near you, then you see clusters of small businesses nearby, selling pizzas, sandwiches, t-shirts, coffee, tacos, or gas. Oh, and this electronic device that you are reading with right now? Try to tell the complete history of it without giving credit to some college campus.
Fighting off a 15 percent downdraft in college enrollment is not a battle unrelated to a war for economic vibrancy. As for national security or the future of democracy, it is exactly the time for forging swords into ploughshares. More college–not more bullets–must be the essential motto of fiscal planting this Spring. Keep the dedicated, contingent faculty who are already working cheaply. Fund bargain basement discounts for student tuition and fees.
Look to Twitter for what college students are saying, and you'll find plenty of notice that treasury checks evade them. Perhaps their parents get a check, but even if the student is working at a job, they are often declared a tax dependent, which makes them ineligible for a treasury disbursement.
Or, as one student explained, their father is self-employed, which brings us back to the small business mess. Other students are children of workers who use ITIN numbers, not Social Security numbers. Their parents get laid off without any relief.
How many students are finishing the Spring semester while working to bring home food and rent to parents swallowed up by the pandemic sink hole? Based on stories that I've been told, you can say at least two percent, which comes to at least 400,000 families nationally. Those students should get hero's pay and gold medals, God bless them, one and all.
This crisis should not catch us so stupid as to forget the value of higher ed. Along the many fronts that COVID-19 is attacking, it will be a dumb mistake to let it steal the breath of the Fall semester. Where are the educators who will impress the nation as the health care workers have done?
Time is short, but we must find creative strategies that will transform our college campuses overnight into fundable basic research projects, experimenting in higher forms of life. Give our students their $6.25 billion down payment already, and let's get scrambling, stat, to make higher ed well again. Like the future depends on it.
Greg Moses is a member of the Texas Civil Rights Collaborative and editor of the Texas Civil Rights Review.
For the Record: Condemning President Trump's Racist Comments
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Congresswomen Rashida Tlaib (D-MI), Ilhan Omar (D-MN), Alexandria Ocasio-Cortez (D-NY), and Ayanna Pressley (D-MA) respond to the President's racist comments.
Introduced in House (07/15/2019)
H. RES. 489
Condemning President Trump's racist comments directed at Members of Congress.
IN THE HOUSE OF REPRESENTATIVES
Mr. Malinowski(for himself, Ms. Jayapal, Mr. Ted Lieu of California, Mr. García of Illinois, Mr. Carbajal, Ms. Omar, Mr. Krishnamoorthi, Ms. Mucarsel-Powell, Mrs. Torres of California, Ms. Ocasio-Cortez, Ms. Tlaib, Ms. Pressley, Mr. Raskin, Ms. Jackson Lee, and Mr. Espaillat) submitted the following resolution; which was referred to the Committee on the Judiciary
Whereas the Founders conceived America as a haven of refuge for people fleeing from religious and political persecution, and Thomas Jefferson, Alexander Hamilton, and James Madison all emphasized that the Nation gained as it attracted new people in search of freedom and livelihood for their families;
Whereas the Declaration of Independence defined America as a covenant based on equality, the unalienable Rights of life, liberty and the pursuit of happiness, and government by the consent of the people;
Whereas Benjamin Franklin said at the Constitutional convention, "When foreigners after looking about for some other Country in which they can obtain more happiness, give a preference to ours, it is a proof of attachment which ought to excite our confidence and affection";
Whereas President Franklin D. Roosevelt said, "Remember, remember always, that all of us, and you and I especially, are descended from immigrants and revolutionists";
Whereas immigration of people from all over the Earth has defined every stage of American history and propelled our social, economic, political, scientific, cultural, artistic, and technological progress as a people, and all Americans, except for the descendants of Native people and enslaved African Americans, are immigrants or descendants of immigrants;
Whereas the commitment to immigration and asylum has been not a partisan cause but a powerful national value that has infused the work of many Presidents;
Whereas American patriotism is defined not by race or ethnicity but by devotion to the Constitutional ideals of equality, liberty, inclusion, and democracy and by service to our communities and struggle for the common good;
Whereas President John F. Kennedy, whose family came to the United States from Ireland, stated in his 1958 book "A Nation of Immigrants" that "The contribution of immigrants can be seen in every aspect of our national life. We see it in religion, in politics, in business, in the arts, in education, even in athletics and entertainment. There is no part of our nation that has not been touched by our immigrant background. Everywhere immigrants have enriched and strengthened the fabric of American life.";
Whereas President Ronald Reagan in his last speech as President conveyed "An observation about a country which I love";
Whereas as President Reagan observed, the torch of Lady Liberty symbolizes our freedom and represents our heritage, the compact with our parents, our grandparents, and our ancestors, and it is the Statue of Liberty and its values that give us our great and special place in the world;
Whereas other countries may seek to compete with us, but in one vital area, as "a beacon of freedom and opportunity that draws the people of the world, no country on Earth comes close";
Whereas it is the great life force of "each generation of new Americans that guarantees that America's triumph shall continue unsurpassed" through the 21st century and beyond and is part of the "magical, intoxicating power of America";
Whereas this is "one of the most important sources of America's greatness: we lead the world because, unique among nations, we draw our people — our strength — from every country and every corner of the world, and by doing so we continuously renew and enrich our nation";
Whereas "thanks to each wave of new arrivals to this land of opportunity, we're a nation forever young, forever bursting with energy and new ideas, and always on the cutting edge", always leading the world to the next frontier;
Whereas this openness is vital to our future as a Nation, and "if we ever closed the door to new Americans, our leadership in the world would soon be lost"; and
Whereas President Donald Trump's racist comments have legitimized fear and hatred of new Americans and people of color: Now, therefore, be it
Resolved, That the House of Representatives—
(1) believes that immigrants and their descendants have made America stronger, and that those who take the oath of citizenship are every bit as American as those whose families have lived in the United States for many generations;
(2) is committed to keeping America open to those lawfully seeking refuge and asylum from violence and oppression, and those who are willing to work hard to live the American Dream, no matter their race, ethnicity, faith, or country of origin; and
(3) strongly condemns President Donald Trump's racist comments that have legitimized and increased fear and hatred of new Americans and people of color by saying that our fellow Americans who are immigrants, and those who may look to the President like immigrants, should "go back" to other countries, by referring to immigrants and asylum seekers as "invaders," and by saying that Members of Congress who are immigrants (or those of our colleagues who are wrongly assumed to be immigrants) do not belong in Congress or in the United States of America.
Ramsey is Free!
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After more than two decades in federal prison, Ramiro "Ramsey" Muñiz was granted a Petition for Compassionate Release on December 10, 2018.
Because of previous drug convictions, Muñiz was among the first to be subjected to the Three Strikes federal law that sent him to prison for life without parole in 1994. Due to his age, poor health, and constant community support, he has finally been released.
Muñiz was an outstanding student, athlete and attorney prior to his legal problems. In the early 70s he advocated for equality, justice and political representation on behalf of Chicanos, Mexican Americans, Hispanics, Latinos, and people of color. At the age of 30, he became one of the youngest candidates to ever run for Governor of Texas. Muñiz was instrumental in bringing positive social change and political representation for Mexican Americans throughout the Southwest, as is evident today. Due to this impact, the government brought multiple felony drug charges against him.
Dr. Andres G. Guerrero, Jr., author and graduate of Harvard Divinity School, has announced Freedom, Justice, and Love, his newest book about Ramsey Muñiz. He describes Muñiz's life and the circumstances which led to this accomplished man serving a sentence of life without parole. Muñiz experienced pain, suffering, and illness which he continues to battle to this day.
Family members, congressmen, and supporters are grateful to God for his long-awaited release. For more information visit www.freeramsey.com.
[source: email from Ruben Botello, Esq., Mar. 11, 2019]
Texas Placed "Undue Burdens" on Women's Right to Choose
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Following are excerpts from the Syllabus of the U.S. Supreme Court's ruling today in WHOLE WOMAN'S HEALTH v HELLERSTEDT. Some paragraph breaks have been added for readability:
In 2013, the Texas Legislature enacted House Bill 2 (H. B. 2), which contains the two provisions challenged here. The "admitting- privileges requirement" provides that a "physician performing or inducing an abortion . . . must, on the date [of service], have active admitting privileges at a hospital . . . located not further than 30 miles from the" abortion facility. The "surgical-center requirement" re- quires an "abortion facility" to me et the "minimum standards . . . for ambulatory surgical centers" under Texas law.
(b) The record contains adequate legal and factual support for the District Court's conclusion that the admitting-privileges requirement imposes an "undue burden" on a woman's right to choose. The requirement's purpose is to help ensure that women have easy access to a hospital should complications arise during an abortion procedure, but the District Court, relying on evidence showing extremely low rates of serious complications before H. B. 2's passage, found no significant health-related problem for the new law to cure.
The State's record evidence, in contrast, does not show how the new law advanced the State's legitimate interest in protecting women's health when compared to the prior law, wh ich required providers to have a "working arrangement" with doctors who had admitting privileges.
At the same time, the record evidence indicates that the requirement places a "substantial obstacle" in a woman's path to abortion. The dramatic drop in the number of c linics means fewer doctors, longer waiting times, and increased crowding. It also means a significant increase in the distance women of reproductive age live from an abor- tion clinic. Increased driving distances do not always constitute an "undue burden," but they are an additional burden, which, when taken together with others caused by the closings, and when viewed in light of the virtual absence of any health benefit, help support the District Court's "undue burden" conclusion.
(c) The surgical-center requirement also provides few, if any, health benefits for women, poses a substantial obstacle to women seeking abortions, and constitutes an "undue burden" on their constitutional right to do so. Before this requirement was enacted, Texas law required abortion facilities to meet a host of health and safety requirements that were policed by inspections and enforced through administrative, civil, and criminal penalties.
Record evidence shows that the new provision imposes a number of additional requirements that are generally unnecessary in the abortion clinic context; that it provides no benefit when complications arise in the context of a medical abortion, which would generally occur after a patient has left the facility; that abortions taking place in abortion facilities are safer than common procedures that occur in outside clinics not subject to Texas' surgical-center requirements; and that Texas has waived no part of the requirement for any abortion clinics as it has done for nearly two-thirds of other covered facilities.
This evidence, along with the absence of any contrary evidence, supports the District Court's conclusions, including its ultimate legal conclusion that requirement is not necessary. At the same time, the record provides adequate evidentiary support for the District Court's conclusion that the requirement places a substantial obstacle in the path of women seeking an abortion. The court found that it "strained credulity" to think that the seven or eight abortion facilities would be able to meet the demand.
The Fifth Circuit discounted expert witness Dr. Grossman's testimony that the surgical-center requirement would cause the number of abortions performed by each remaining clinic to increase by a factor of about 5. But an expert may testify in the "form of an opinion" as long as that opinion rests upon "sufficient facts or data" and "reliable principles and methods." Fed. Rule Evid. 702. Here, Dr. Grossman's opinion rested upon his participation, together with other university researchers, in research tracking the number of facilities providing abortion services, using information from, among other things, the state health services department and other public sources. The District Court acted wi thin its legal authority in finding his testimony admissible.
Common sense also suggests that a physical facility that satisfies a certain physical demand will generally be unable to meet five times that demand without expanding physically or otherwise incurring significant costs. And Texas presented no evidence at trial suggesting that expansion was possible. Finally, the District Court's finding that a currently licensed abortion facility would have to incur considerable costs to meet the surgical-center requirements supports the conclusion that more surgical centers will not soon fill the gap left by closed facilities.
Also see Justice Ginsburg's concurring opinion:
" . . . it is beyond rational belief that H. B. 2 could genuinely protect the health of women, and certain that the law 'would simply make it more difficult for them to obtain abortions.'"
Austin, Texas Immigrants Demand Moratorium on Deportations as Supreme Court Fails to End Partisan Attack on DAPA
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(AUSTIN, Texas) — In response to the Supreme Court decision in Texas vs US, the case of 26 Republican governors suing to block the deferred action programs announced in November 2014, immigrant communities in Austin are calling on local leaders here to go as far as possible to end deportations in Austin and Travis County. They join immigrant communities around the U.S. in calling for President Obama and DHS to take further action to stop deportations and for his potential successors to take up their call.
With the news of the ruling, the ICE out of Austin campaign reaffirmed its call for the separation of Immigration and Customs Enforcement (ICE) and the Austin Police Department. APD does not have official policies preventing officers from asking people about their immigration status and for several years Travis County had one of the highest rates of deportations in all of the United States.
Local politicians can take action to separate themselves from this disappointing Supreme Court ruling and the administration's shameful lack of action on deportations. Many politicians have shown support to the immigrant community be saying they support DAPA/DACA yet have not acted locally. "What good is it now that local politicians have shown support for DAPA/DACA knowing that their local support would not affect the final decision?" says Carmen Zuvieta from the ICE out Campaign. "If they want to show actual support they need to do everything in their power to stop the deportations here locally. We need our politicians to take a practical step forward to end deportations locally and not just support in a politically convenient way"
With local police collaboration with Immigration and Customs Enforcement (ICE) continuing, the Travis County Sheriff's department continuing to participate in Priority Enforcement program, as well as the spectre of a possible Trump Presidency, national groups are saying it would be reckless for President Obama to pass the current immigration system onto the next President whoever that will be without taking major steps to halt deportations and address abuse.
"Today, Austin and Travis County residents are more angry than fearful. We are tired of waiting to have justice in this country, we are tired of being used as political pawns. We are joining the national call on the President and his potential successor to stop the deportations. He needs to take real action towards immigration before he leaves office or his legacy will be forever be as Deporter-in-Chief,," said Alejandro Caceres, manager of the ICE out of Austin campaign.
As part of the #Not1More campaign, ICE out of Austin has launched a petition to the President available at https://action.mijente.net/petitions/no-dapa-no-deportations.
Marisa Franco, #Not1More campaign director, reacted, "The way to keep communities from living in fear is to put a freeze on deportations. It doesn't take a new program for the President to direct his agents to investigate civil rights violations as vigorously as it currently hunts our loved ones. With the courts also taken over by the party politics that have ruled the immigration issue for more than a decade, President Obama has a responsibility to pursue alternatives to make his policies more humane."
"It is never enough to divide our community into those who deserve relief and those who don't," explains Tania Unzueta, Legal and Policy Director for #Not1More. "Under President Obama we have witnessed the creation of a parallel mass incarceration system strictly for immigrants. The relief offered by expanding deferred action is desperately needed and entirely constitutional. But even with DAPA, only a fraction of us would be protected. With it now blocked, many more of us still face the threat of the deportation machine that it is incumbent on President Obama to begin to dismantle."
Source: http://grassrootsleadership.org/releases/2016/06/austin-immigrants-demand-moratorium-deportations-supreme-court-fails-end-partisan


text:
Ingelsvatnet or Ingjelsvatnet is a lake in the municipality of Lierne in Trøndelag county, Norway.  The  lake lies only  from the south shore of the large lake Tunnsjøen and  west of the village of Tunnsjø senter.  The water flows out through a series of small lakes and streams that lead into Tunnsjøen.  The lake Havdalsvatnet lies  south of Ingelsvatnet.

See also
List of lakes in Norway

References

Lierne
Lakes of Trøndelag

redpajama_set_name: RedPajamaWikipedia


Today I sit down with Simon from Commercial Property Guide and talk about why he created a commercial property site when there are such large competitors in this space.
Hey guys, this is Ryan here from onproperty.com.au, your daily dose of property education and inspiration. And today, I've got with me Simon, who's the CEO of commercialpropertyguide.com.au.
Ryan: Hey, Simon. Thanks for coming on today.
Simon: Thanks, Ryan. It's nice to be here.
Ryan: So, today, we're going to be talking about a bit about your story and the story behind commercialpropertyguide.com.au. Why you started it? How it's been going? So, do you want to take us back to the beginning? What opportunity did you see and why did you start Commercial Property Guide?
Simon: Sure. My background was obviously, I've been in the dot com space since sort of late 90's. I was with carsales.com.au for a long time. So, I left there about 2006 and thought there was a space for, basically, transferring into a media agency that I wanted to begin. I began Rose eMedia about 8 years ago and then, sort of, as time went on built customers within the car industry and also fell into the property market. We then looked at the Commercial Property Guide as a CRM system. We built a prospect and listing management system for our commercial property agents nationally. And that, obviously, in turn, not only do we have the CRM system for these guys but we built listings in our back-end database. And, obviously, hearing around the traps about the market, what the competitors were doing. We believe there was a gap and, you know, we've got larger competitors. We weren't trying to sort of take that one in the beginning – and at all now – but we believe then and still believe that there's gap in the market and we wanted to fill it.
Ryan: Really, you started as a CRM system, which is a customer relationship manager. So, that's like a back-end system for the real estate agents who are listing these properties, is that correct?
Ryan: So you started like that and then you saw an opportunity to go from being just a CRM system to being a consumer-facing website.
Simon: Correct, yeah. And we thought we'd had our work upstart so with the amount of listings that we based on the customers that we had and the feedback we were getting from the agents about the competitors in the space, we thought, you know, we can do this. We had a great technology team; we had a great development team, design team and a good sales team. And we decided to launch it. And, obviously, any competition is good for any market and then, obviously, agents have sort of jumped on board. Without the agents, without the listing and the content, you're nothing. So, over the last 2 or 3 years we've been growing the content vast. And now, in turn, with the content, comes the leads and the traffic and the inquiry for the agents as well as the advise for the consumer.
Ryan: So, your growth has really been on the side by providing helpful content to people around commercial property. You've really got a lot of interest from that which, obviously, drives people towards the property listings that you're putting on your website. And you were telling me about some of the growth statistics that you've had over the last couple of months. Do you want to go through them again?
Simon: Yes, sure. I mean, we found investment searches have grown about 10% every month over the past about 18 months. Approximately, it was 5% of all of our sales searches are for list investments across the eastern seaboard, predominantly Brisbane, Melbourne, Sydney. The beginning of a financial year is generally where we see our big spikes with our investment searches. I think last year, we had from June to July 2014, we had 97% increase of our investment inquiry searches. So, there's trends there and, obviously, we're finding that the more listings we get on – and now that we've got most critical massive listings all across the country – we're finding that we get a good amount of inquiry. And now, obviously, I'm just starting to see the results coming through now.
Ryan: Yeah. And, obviously, in that type of industry, those sorts of things compounds. So the more interest that you have in a website, the more consumers coming there, the more people want to list there and, you know, it's a situation that, I guess, I never really wanted to be in my business 'cause you need to balance both sides which obviously makes a business a bit harder. But it seems like you're managing that and you're growing. So, in terms of Commercial Property Guide, where do you see going in the future? What can we expect to see?
Simon: Sure. Again, our main objective is to become a news and advisory for the consumers about commercial property. We don't want to be just a portal that is drawing up listings and where you go find it. We want to guide you through the process. A lot of people wouldn't look for a commercial property if they're opening a retail shop or an office every year or every 4 years. We want to guide you through and give you our experience on how to do that easily and effectively.
Ryan: Yeah. It sounds like you are a bagful of knowledge from the interview that we did previously, talking about the differences. You guys understand a lot over there and there are a lot of subtle differences between commercial and residential properties and I think there's definitely a massive need in the market for content that explains, in layman's terms, exactly what the types of investments are? Or if you're trying to lease one of these investments, how do you go about that? So, I think we need more people in this space and more people sharing their wealth of knowledge about all of this sort of stuff. If you could give a tip to people, your number 1 tip or a couple of tips on investing in commercial real estate or looking at commercial real estate. What do you think that would be?
Simon: That's an interesting question. I think, definitely research. Obviously, looking at the area and looking what types of businesses are in the area that you are looking at. Check out if it's a retail or office. Check out other businesses that are in that building or around you. And, obviously, see the amount of activity, I suppose, is the main thing. For me, personally, I'd want to be confident that if I owned a property in this space, I would have every confidence that if someone saw it, being in the area that I was in, that they'd want to lease it if the price is right.
Ryan: Yeah. So it's about doing your research and being in the right area.
Simon: Yeah. Absolutely. And starting off small. I mean, at the same time, you know, making sure that you can cope with untenanted office space or whatever the investment is. And making sure you're not being clawed out because, yes, it sounds great by having a tenant that can pay the mortgage off. But if you don't have a tenant and can't afford it, you're going to put yourself backwards.
Ryan: Yeah. So just make sure that you're in the financial position in order to do it and that you don't over-extend yourself in case you do have longer vacancy periods than expected.
Ryan: Yep. Awesome! Okay. Well, I look forward to following you. I'm actually going to spend some time over at commercialpropertyguide.com.au and check out your content because now that we've discussed investing in commercial property and the benefits and the cash flow that you can get from that, it's definitely something that I want to explore in more detail. And guys, if you want to learn more about investing in commercial property, head over to commercialpropertyguide.com.au and you can learn from Simon and his team over there.
Thank you so much, Simon, for coming on.
Ryan: I'll talk to you soon.
Simon: No worries. Thanks, Ryan. Cheers!


Why did the Soviet Union abandon its own 'shuttle' that was better than America's?
The "Soviet shuttle" project almost made the country bankrupt. Its cost was so high that an entire city for 10 million residents could have been built instead.
Thirty years ago, on 15 November 1988, the first Soviet reusable spacecraft Buran made its debut. It was lifted into space by the carrier rocket Energia, completed two orbits around the Earth, and then landed back on its launch site.
The flight proceeded in fully automatic mode without a single person on board - the first one in history by an orbital spacecraft.
Despite its success, this first flight of the spacecraft was also its last. The promising "Soviet shuttle," the last grandiose Soviet project, was abandoned.
In the 1970s, U.S. space engineers decided that the epoch of disposable space flights had come to an end. Now was the time to design a new breed of spacecraft of the reusable kind, able not only to go into space, but successfully return as well. Thus, the U.S. space shuttle program was born.
The Americans believed that with reusable craft space flights could be undertaken much more often at a far lower cost. History showed that they were completely wrong. Each flight by the shuttle cost a colossal $1.5 billion, which eventually caused the project to fold in 2011.
But in the 1970-80s, the shuttle was seen as a new breakthrough in space exploration. Rather skeptical at first, the Soviets soon began to design their own reusable spacecraft, called Buran.
The Soviet leadership assigned the task to its engineers "to make an American-style craft," since they had already had gone a long way through trial and error.
Seven years after the first American shuttle Columbia was launched in 1981, the Soviet Buran made its first legendary flight.
Buran looked like the shuttle, but the resemblance was the only thing they had in common. Designed several years later than its American counterpart, the Soviet spacecraft took the mistakes of its predecessor into account and was in fact more advanced.
Buran could be in orbit twice as long as the shuttle - 30 days instead of 15-17. It could lift 30 tons of cargo, against the American spacecraft's 24.
In addition, the crew size also differed: ten Soviet cosmonauts could squeeze inside Buran, compared to seven U.S. astronauts on the shuttle.
However, the main difference was that the Soviet Buran, unlike the shuttle, was able to fly and land in automatic mode, which was perfectly demonstrated during its single flight.
Although Buran was a true technical breakthrough, it was too expensive for the Soviet Union, which had been spending colossal amounts for more than a dozen years.
In total, the Energia-Buran project cost over 16 billion rubles. This money could instead have been used to build a huge megapolis from scratch.
In the end, the cost of a single flight by one Buran was calculated to be too high. It was much cheaper to use disposable Proton and Soyuz carrier rockets.
The idea to develop Buran as a space bomber was also abandoned due to the easing of the strained Soviet-American relations in the late 1980s.
"The reusable spacecraft turned out to be not so reusable. After the flight it was full of cracks, and the engines needed a major overhaul," the project participant Stanislav Aksyonov recalls.
The last major Soviet project was frozen in 1990 and officially closed in the now post-Soviet Russia in 1993. Five Buran vehicles were constructed, but only two were preserved, today kept in Russia and Kazakhstan.
As for the single one that made it into space, paradoxically it survived the space flight, but died on Earth. On 12 May 2002, it was buried under the crushed roof of a hangar at the Baikonur spaceport.


Another outstanding St. FRancis page inked by Mark McKenna.
That's because I am old.
Girls! Girls! Please! I always wondered what would happen if The Facts of Life met Night Of The Living Dead.
Thanks for saying so and thanks for the fav.


Mindfulness has been covered extensively on the site, with lots of helpful ideas and resources focusing on how to incorporate mindfulness into your daily life, and the benefits of doing so.
Mindfulness is applicable in a number of areas. Whether it's addressing stress in the workplace, coping with personal challenges, or simply grounding your mind at the start of each day.
Research has repeatedly shown that the practice of mindfulness is associated with better mental health, relationship satisfaction, and self-regulation (Bishop et al, 2004, Hayes et al, 2006, Brown et al., 2007). Read on to find out more.
How Does Mindful Running Work?
What Does A Mindful Workout Involve?
There's the tendency to think that mindfulness should take place in a quiet room, but the core of the practice translates well to more active areas of daily life with wonderful benefits. One area you might not have considered applying the practice to could be your eating habits and exercise regime.
In our busy and tech-focused lives, it's common for our schedules to become overwhelming. It's not uncommon to forget to eat lunch. Or if we do remember to eat, we scoff our meal down without really thinking if we're giving our body what it needs.
How often have you eaten a meal, only to still feel hungry afterwards? Rarely do we give our brains and bodies the time they need to process the fact that food has arrived or take the time to enjoy being present at meal times.
According to the Center for Mindful Eating, mindful eating incorporates the practice of meditation and consciousness to help you identify what you eat, when you eat, why you eat, and to appreciate food as you eat it.
Through practicing mindful eating, you can become more aware of your eating habits – good and bad – and make the changes needed to improve your sense of well-being that can be achieved through eating. It's a way of listening to your body's cues to understand when you're hungry, thirsty, satiated, and the nutrients its craving.
Engaging all of your senses when selecting which foods to eat and paying attention to how they look, feel, smell and taste.
Creating time to choose, prepare and cook meals with intention.
Paying attention to how your body responds to different foods physically.
Raising awareness of the cues that guide and inform when you eat and when to stop eating.
Accepts there is no wrong or right way to eat, but there are different levels of awareness relating to the experience of eating food.
Acknowledges that everyone's eating experiences are unique to them.
Develops awareness of how their eating habits can support their overall health and well-being.
Understands the deep inter-connectedness that exists between all living beings, cultural dynamics, and how food choices impact these connections.
Mindful eating extends beyond the individual and encompasses the knowledge that how and what you eat has a wider effect on the world (Cheung, 2016).
One of the biggest benefits of mindful eating is the way it can help you build healthier choices when it comes to food, which has a number of roll-on benefits. Even generic mindfulness practices can have a significant impact on healthy eating habits (Jordan et al., 2014).
One of the more widely reported benefits of mindful eating is weight loss. Mindful eating has been linked to weight management and successful weight loss in men who were categorized as obese (Dalen et al., 2010) and has even had success for women who report eating frequently in restaurant environments where the practice of mindfulness can be more difficult (Timmerman & Brown, 2012).
Another study found that people who eat more mindfully report eating smaller serving sizes of high-calorie foods, supporting their weight management journeys (Beshara, Hutchinson, & Wilson, 2013).
Unlike normal dieting methods, which can create feelings of deprivation, mindful eating encourages you to connect deeply with the physical need for food and the negative impact on the mind and body of eating too much of the wrong foods.
Mindful eating also helps support psychological well-being. Different foods can have a direct effect on our emotional states (Kidwell & Hasford, 2014), so when you approach eating with mindfulness you exercise greater control over your emotional well being.
Identifying emotional and reactive eating patterns that lead to poor emotional health.
Nourishment of the body, heart, mind and soul.
Greater awareness of your relationship with food and broader surroundings.
Better control and empowerment to make conscious, positive choices.
Practicing mindfulness with food can take a little bit of work, but making small changes can make a big difference over time.
As with any mindfulness practice, it's about taking stock of everyday events that we usually let pass by, taking the time to act consciously and paying attention to our surroundings and physical presence within them.
Start with your shopping list – Before you begin shopping, write up a comprehensive shopping list. Consider the health benefits of everything you put on that list, it's longevity in your kitchen pantry and nourishment value. Make sure you don't shop when you're hungry (which can lead to impulse buys) and stick to your list.
Prepare for success – Think about the week ahead and plan accordingly. It can be easy to turn to junk foods, foods we know don't bring us a lot of value, or no food at all when we've got a busy schedule and haven't planned for our meals.
Register hunger and act on it – This one can take a bit of practice. How often in the week do you really listen to the cues your body is giving you about what it needs? It's a common mistake that we often think we're hungry when actually our body is trying to tell us it's thirsty (Mattes, 2010). Spend some time getting to better understand the cues your body is giving you, and act on them appropriately.
Don't wait until you're ravenous to eat – If you skip meals and wait to give your body what it needs, you'll come to the table ravenous, which usually leads to impulse eating and overeating as you seek to fill the void of hunger rather than eating meaningfully. This comes back to tip number two – always prepare for busy days and make time to eat.
Consider your portion size – Starting with a smaller portion size can help you become more aware of the food that is actually on your plate and increase your focus on what you're eating, as well as how it's meeting your hunger needs.
Create a ritual to accompany meal times – Research has found that even blowing out the candles on a birthday cake has shown to improve how it tastes (Vohs et al, 2013). Whether it's saying grace, offering gratitude, or simply arranging your cutlery and napkin in a specific way, a small ritual before you begin eating can have a big difference on how you experience your food.
Eat with all your senses engaged – Turn off the television, put your phone away, save the book for later – when you're sitting down to a meal, give it your full undivided attention. Engage all your sense with each meal – how does it smell? What are the different textures? What colors are there? How does the food feel on your tongue, in your stomach? Savor the first bite and enjoy each moment.
Take a break between bites – Another way of bringing your attention to your meal is to take a break between bites. Put your utensils down and pause as you complete your mouthful. Reflect on the food left on your plate before continuing with your meal. It physically forces you to slow down and gives you the chance to check in with your body and see how your fullness levels are doing.
Chew slowly and pay attention – On a busy workday, it's all too easy to inhale your food and move on to the next thing. Mindfulness is about taking this slowly – and that includes the physical motion of eating itself. Make a conscious effort to chew slower than you normally would. You might be surprised by how much you taste and how much quicker you feel fuller.
Take the time to reflect – Mindfulness doesn't end with the completion of your meal. Take a moment to consider how you're feeling now you've eaten. Listen to your body and take note of how eating has created different sensations and emotional reactions.
Numerous studies back the finding that mindfulness not only helps individuals to cope with stress but helps to reduce overall feelings of stress. Mindfulness can help to improve emotion and mood regulation, which helps with our ability to handle stress (Remmers, Topolinksi, & Koole, 2016). Mindfulness has also been linked to the development of more proactive coping strategies when faced with stressful situations, including facing up to situations and less avoidance (Donald & Atkins, 2016).
Many studies have focused on the use of mindfulness with cancer patients, and patients suffering from chronic or terminal illness. Again, several studies have linked mindfulness to reducing feelings of stress and anxiety (Zernicke et all, 2016) and others have linked mindfulness to reducing rumination and worry with cancer patients (Labelle et al, 2015). Overall, mindfulness has been shown to help patients focus more on improving their quality of life, over the physical pain they are experiencing (Garland & Howard, 2013).
Mindfulness not only aids patients to cope with illness, it has also been shown to aid recovery. Research has shown young breast cancer survivors who practiced mindfulness experienced a greater sense of self-compassion and decreased stress (Boyle et al, 2017). A combination of mindfulness, meditation and yoga facilitated post-traumatic growth in breast cancer survivors, alongside reducing anxiety around recovery (Tamagawa et al, 2015).
Practicing mindfulness helps with self-regulation, leading to better control over emotional reactions (Brown et al., 2007). This can help with treating depression and anxiety as a tool to acknowledge and identify intense emotions, without accepting them as the only reality or backing away from the experience (Costa & Barnhofer, 2016).
With the number of proven health benefits that mindfulness can bring to our daily lives, it makes sense that combining mindfulness with other healthy pursuits can really help elevate our sense of well-being.
Research is beginning to emerge that supports this. In one study by Alderman et al, 2016, they found that directed meditation combined with running or walking helped to reduce symptoms of depression for depressed participants by almost 40 per cent.
Last year ASICs launched a world first 'blackout track' alongside ongoing research devised by Professor Samuele Marcorra, Director of Research at University of Kent's School of Sport and Exercise, and Dr Jo Corbett, part of the Health Research Group at the University of Portsmouth.
Early results from the experiment have found that psychological factors, such as sight and sound, have a significant impact on performance.
The blackout track reduces sensory engagement, encouraging athletes to reflect inwardly and focus on their body, with great results.
So, how does mindful running work?
Chevy Rough, a performance and mindfulness coach with the ASICS Sound Mind Sound Body team advises it really is about being present. As with everything in mindfulness, it's about being connected with your mind and body, your movement, and turning from external distractions to internal focus. Rough also says that with running the distractions can intensify as there are often other cultural pressures associated with running including how fast you're running, how far you're running and beating 'personal bests'.
Release yourself from external distractions and daily pressures.
Really listen to your body: your breathing, your postures, and your senses.
Use your breath to aid you. Mouth breathing is related to stress responses, so try to focus more on breathing through your nose.
Connect with memories associated with your body, past injuries or experiences relating to running. This can help you create deeper internal connections.
Keep the internal conversation between you and your body, not societal expectations.
Don't worry about anchor points, timings, tracking devices – just listen to your body.
Most importantly though, advise Rough and Oxley, is to bring your body to a state of calm before you even begin your run. For many people, working out is done in between other activities in an already hectic day, meaning before you even get started on your mindful run, you're already in a state of stress.
Before your warm-up, spend some time bringing yourself into a neutral state by practicing some deep breathing exercises. However long this takes – whether it's five minutes or ten – take the time to prepare your mind before you prepare your body.
If mindful running doesn't quite sound like your thing, there's nothing to stop you trying out the same principles with mindful walking instead.
Bring your attention to your physical presence. Start at the top of your head and work your way all the way down to your toes. Focus on each of your facial features, your limbs, your back and abdomen. Notice the full connectedness of your body as you walk, and how every muscle is involved.
Notice how your arms and legs move as you walk, the feeling of the ground as you lay each foot down and move forward.
Bring your mind to your breath, feel it as you inhale and draw each breath deep into your lungs, feeling your ribs expand. Slowly exhale.
Engage all of your senses as you walk: what can you see, smell, hear and taste. How does the air feel against your skin?
Take in each sensation with curiosity and openness.
It's normal if your mind becomes distracted. As with other mindfulness practice, don't try and push the thoughts away. Allow them to enter your mind and gently let them go, bringing your mind calmly back to the present moment.
There is something comforting about allowing ourselves to zone out during a workout. It's easy to go through the motions of activity – like running or walking – and let our minds wander while our body does its thing.
The difference in a mindful workout is instead of zoning out, we draw our mind back to the physical activity and focus on connecting the two back together. A mindful workout involves paying attention to the flow that happens in our body when we're exercising, and the unity that exists between mind, body and breath.
Prepare your mind before your body – As mentioned earlier, we often approach exercise within an already busy schedule. Make sure you take the time to bring your mind to a neutral state before beginning your exercise regime. A few minutes of deep, considered breathing should help to clear your mind, ready for your warm-up.
Create a purpose every time you exercise – Exercise is often linked to one purpose: weight loss. While this purpose is fine in the long term, creating another set of purpose around this end goal can help you maintain focus. This could be anything from working out for a set amount of time or focusing on a specific muscle group, to increasing your energy for the day or reducing stress.
Take it slow – Don't approach exercise as another 'to-do' item on your chore list to be rushed through and ticked off. Give yourself the permission to take your time, engage with your full body, acknowledge and appreciate how exercise is benefiting your mind and body.
Bring attention to your breathing – When your mind starts to wander, bring your attention back to your breathing. Focus on the inhalation, through your nose, and exhalation. Feel your breath move through your body and out again.
Remember to reflect – Take a moment after your workout to reflect on how you're feeling. During your cool down, pay attention to your heart rate as it slows, the stretch of your muscles, and your breathing. Allow yourself to feel satisfied with the work you've put into your health.
While a lot of research has been dedicated to the general health benefits of mindfulness, fewer studies have focused on the benefits of mindfulness during exercise.
A study by Ulmer, Stetson & Salmon (2010) looked at the use of mindfulness in exercise to promote exercise initiation and maintenance. They found that individuals who maintained a program of exercise for longer tended to score higher on measures for mindfulness and acceptance.
Roberts and Danoff-burg (2015) studied university students and the relationship between mindfulness, health activities and stress. They found that students who deliberately immerse themselves in physical activity were more likely to want to exercise again. They also found that mindfulness contributed to decreased stress levels, which resulted in increased positive perceptions about overall health and participation in health behaviors.
The above research has been criticized for focusing on participating in exercise rather than the satisfaction derived from the exercise itself. This is an important distinction to make as those who find exercise satisfying are more likely to exercise, whether they participate in mindfulness or not.
Another study by researchers at Utrecht University in the Netherlands focused more on how mindfulness impacted participants perception of how satisfying exercise was, rather than their ongoing interest in exercise.
They found that participants who reported being the most satisfied with their exercise habits were also the ones who exercised the most. But they also found that participants who reported practicing mindfulness during exercise generally felt more satisfied with their exercise regime (Tsafou, De Ridder, van Ee & Lacroix, 2016).
Overall the research does support the idea that mindfulness in exercise and sport plays a positive contribution, whether it's your perception of your feelings of general health or the satisfaction you take from exercise.
As we've taken a brief look at already, research backs the idea that mindfulness is successful in helping individuals maintain or achieve weight loss (Dalen et al., 2010, Timmerman & Brown, 2012, and Beshara, Hutchinson & Wilson, 2013).
Longitudinal research has also found mindfulness to be successful in helping participants significantly reduce their Body Mass Index (BMI) compared to a control group (Tapper et al, 2009). In this study, participants were asked to attend four, two-hour workshops helping them understand and use mindfulness techniques to improve their health and well-being. Data about their BMI, physical activity and mental health was then collected at baseline (before attendance at the workshops), four months and six months.
The workshops used by the researchers were in-depth and encouraged participants to explore the emotional and physical purpose of their weight loss journey.
Identify your own personal values and whether weight loss supports those values. Is your desire for weight loss personally driven or socially driven?
Start to acknowledge your thoughts relating to food as just that – thoughts. They do not necessarily need to be believed or acted upon.
Accept that attempting to control feelings and physical sensations relating to hunger will not always be successful.
Learn to embrace internal discomfort around your weight loss journey, rather than avoid it.
Develop a sense of self that allows non-attachment to negative thoughts and feelings around your weight loss journey. Acknowledge the thoughts, but don't allow them to dictate how you respond physically.
Focus on the importance of your own personal values and attach your weight loss goals to these values.
Mindfulness is also showing promising results in addiction recovery. When used alongside other psychologically proven addiction recovery methods, mindfulness has been shown to thicken the mid-prefrontal cortex and mid-insular region of the brain, promoting a greater sense of well-being and aiding in overcoming cravings (Lazar et al., 2005).
Addictive habits are often adopted in order to avoid difficult feelings or situations. Mindfulness helps to counter this by promoting a deliberate focus on the same difficult feelings in order to confront and overcome them safely. Where addiction can be seen as avoidant behavior, mindfulness promotes a greater sense of taking responsibility for how we feel and respond to different situations.
Research by Brewer et al (2012) specifically looked at the use of mindfulness with participants who were attempting to quit smoking. Participants in the study were assigned to training with either mindfulness or a standard program for quitting smoking. At the end of the study, the mindfulness group had a greater reduction in smoking. The results had a lasting impact too, with 31% of the mindfulness group smoke-free four months after treatment finished compared to only 6% of the standard program group.
Recognize – Recognize that a strong emotion or craving is present and instead of turning to smoking to avoid it, acknowledge what you're feeling openly and without judgement.
Accept – Accept that this is how you're feeling, without assigning it a positive or negative label. It is what it is.
Investigate – Investigate why the craving has arisen. What is happening in your surroundings? How is your body responding? How are your emotions responding? Take the time to be present in everything you're experiencing.
Non-identification – Acknowledge that the craving is a physical reaction, it is not you and you do not need to act on it. You can feel the physical sensations until they subside without giving into them.
At first glance, mindfulness with chocolate might sound like a self-indulgent activity. Remembering that mindfulness has a fundamental purpose to encourage compassion for the self at its core, the idea of using chocolate in this way can become an enjoyable and valuable practice (Penman, 2011).
Mindspace has created a number of resources that can be used within schools to encourage the practice of mindfulness, and their resource for guided meditation with chocolate is a great starting point.
First, select a small piece or bar of chocolate. This can be chocolate you're familiar with or one you haven't tried before. Remember to approach the activity with openness and curiosity. Sit comfortably.
Consider the wrapping on your chocolate. Does it make a sound when you hold it in your hand? What color is it? What is written on the wrapper?
Slowly unwrap the chocolate. Pay attention to how your body begins to respond to the anticipation of eating. What physical sensations arise? How are you reacting emotionally?
Resist the urge to eat the chocolate. Instead, examine it in its completeness. What colors can you see? How does it feel in your hand? How does it smell?
Next, take a bite, but do not eat it just yet. Close your eyes and turn your focus to the full sensation of the chocolate on your tongue. How does it feel as it melts? How is your body responding, not just inside your mouth?
Begin to slowly move the chocolate around in your mouth. Start to notice how it tastes. How does the consistency feel? How has this changed from when you first placed it on your tongue? What emotions are you feeling?
Once you have considered this, swallow the chocolate, paying attention to the sensation as it moves down your throat. Is there a lingering taste on your tongue? How are your emotions reacting to this?
Open your eyes. Take a moment to reflect on how you feel physically and emotionally.
As mentioned, it might sound self-indulgent, but taking this time to really enjoy this experience can help with the ways we think about different foods. If you've constantly been taught to think of chocolate as 'naughty', you may have started indulging in eating it in secret.
This process can help correct some faulty thinking about how we've been taught to feel about food and reinstate our enjoyment of it.
I hope this has helped you to build more knowledge around how to apply mindfulness in new areas of your life, especially when it comes to boosting your feelings of well-being through eating and exercise.
If there's one thing I'd love you take away from this piece, it's that there are no wrong or right ways when it comes to using mindfulness. The core of mindfulness is compassion for the self, so if you try out some of the techniques or ideas above and it doesn't go 'right' the first time, don't let that hold you back. Let go of judgement, negative connections and remember, we are all human.
Feel free to refer back to this article anytime you need a refresher and do leave any comments on how you may have started using mindfulness in these ways, I'd love to hear about your own journeys!
Alderman, B. L., Olson, R. L., Brush, C. J., & Shors, T. J. (2016). MAP training: combining meditation and aerobic exercise reduces depression and rumination while enhancing synchronized brain activity. Retrieved from https://www.nature.com/articles/tp2015225.
Lazar, S.W., Kerr, C.E., Wasserman, R.H., Gray, J.R., Greve, D.N., Treadway, M.T., McGarvey, M., Quinn, B.T., Dusek, J.A., Benson, H., Rauch, S.L., Moore, C.I., & Fischl, B. (2005). Meditation experience is associated with increased cortical thickness. NeuroReport, 16, 1893–1897.
Mattes, R. D., (2010). Hunger and Thirst: Issues in measurement and prediction of eating and drinking. Physiol Behavior, 100(1), 22-32.
Roberts, K. C., & Danoff-burg, S. (2015). Mindfulness and health behaviors: is paying attention good for you? Journal of American College Health, 59(3), 165-173.
Tapper, K., Shaw, C., Ilsley, J., Hill, A. J., Bond, F. W., & Moore, L. (2009). Exploratory randomised controlled trial of a mindfulness-based weight loss intervention for women. Appetite, 52, 396-404.
Timmerman, G. M., & Brown, A. (2012). The effect of a mindful restaurant eating intervention on weight management in women. Journal of Nutrition Education and Behavior, 44, 22-28.
Tsafou, K. E., De Ridder, D. T., van Ee, R., & Lacroix, J. P. (2016). Mindfulness and satisfaction in physical activity: A cross-sectional study in the Dutch population. Journal of Health Psychology, 21(9), 1817-1921.
Ulmer, C. S., Stetson, B. A., & Salmon, P. G. (2010). Mindfulness and acceptance are associated with exercise maintenance in YMCA exercisers. Research Behavior and Therapy, 48(8), 805-809.
Vohs, K. D., Wang. Y., Gino. F., & Norton. M. I. (2013). Rituals Enhance Consumption. Psychological Science, 24(9), 1714-1721.


At All Cape Self Storage, we can safely store a wide range of items for you. If you've run out of room in the garage or attic, we have a solution to your Cape Cod storage challenges.
PLEASE NOTE: by order of the Town of Dennis, no hazardous waste, fuels or acutely hazardous materials (including fuel, flammable materials, poisons) may be stored. Also, tires may not be stored. Personal property insurance is not included in our rental fee but is available separately. A Security deposit equal to one month's rent will be collected upon rental and a two-month minimum rental is required.
Boxed files or small seasonal items. Great for chairs, electronics, and boxes.
Small furniture, a chest of drawers, several boxes and small items.
1 room of furniture for an average bedroom, a couch, chairs, tables, bikes, and larger boxes.
2 to 3 rooms of furniture for a studio apartment, mattresses, couch, table, small appliances.


All opinions expressed on this website are my own and not that of my employer.
An experienced and passionate IT professional with exceptional knowledge of various infrastructure technologies, systems architecture design, industry best practices, service delivery and technical team management. Currently looking to gain more IT strategy and management experience that can take advantage of my skills and experience.
Recruited and developed a new internal infrastructure technical team.
Supported major IT transformation and adoption of new IT structures, procedures and processes.
Design and implementation of Azure architecture and migration processes to enable services to be migrated.
Identifying and mitigating security and service risks.
Ensured solutions delivered met new IT standards and strategy. Supported the development of those standards and strategy with my advice and hands on experience.
Developed and implemented plans for resilient, secure, up to date systems. Reducing operational and security risks and ensuring solutions meet long term strategy and are flexible to future requirements.
Ensured Azure network and security design meets long term strategic requirements allowing us to continually improve on security and performance without needing to go back and change initial implementation.
Worked with the Infrastructure Services Manager to assist in planning of activities and training requirements for the Windows team assisting in delegating activities between the Windows team based on the team's unique skills and specialities.
Supported activities with regards to asset management. Documenting physical assets, support and licence information.
Documented various business processes to be handed over to other teams. Regularly coached and assisted in the development of other teams as needed.
Worked very closely with the network and telephony project to ensure a smooth and successful Skype for Business rollout providing an enterprise voice solution.
Responsible for maintaining over 100 Windows servers and over 1,000 Windows clients.
Responsible for management of the Office 365 estate for over 1,300 users.
Upgraded and expanded the Active Directory estate from Server 2003 in one site to Server 2012 R2 in five sites with resilience and properly designed site structure.
Optimised the design, business processes and data within Active Directory. Allowing the integration Human Resource systems and Skype for Business systems.
Worked with third parties to help develop Business Continuity procedures. My comprehensive knowledge of applications and infrastructure helped the Interdependency Mapping and assisted in identifying key risks.
Documented Infrastructure processes related to how to build and maintain infrastructure including best practices on how systems should be designed and built.
Assisted in drafting job descriptions for new hires, reviewing applications, interviewing and completing recruitment processes. Provided successful training to several new starters.
Responsible for various Windows servers related to application deployment and user management. Proactive in planning, testing and delivering changes to these systems where they resulted in positive improvements to services.
Instrumental in the success of the Desktop Environment Renewal project that replaced around 1,000 computers in the museum that saw the deployment of Windows 7 and Office 365.
Assisted in the migration of Novell eDirectory to Microsoft Active Directory and Novell GroupWise to Microsoft Office 365. Became the subject matter expert for Active Directory and Microsoft technologies.
Planned, tested and delivered methods for application delivery on Windows 7. This resulted in over 50 key applications being delivered successfully in the new desktop environment.
Worked within business change management and resolved incidents and service requests as per established museum procedures designed around ITIL.
Instigated an infrastructure renewal project that resulted in the successful overhaul of all company systems. All servers, network and telephony equipment were brought up to date.
Responsible for Windows servers, Active Directory, VMware and Network infrastructure such as Watchguard Firewall Appliances and Avaya PBX telephone systems in multiple sites.
Responsible for various tenders and suppliers who provided IT services. Hardware and software suppliers, managed telephone services, developers and offsite server hosting.
Managed the desktop replacement project from Windows XP to Windows 7. Migrated Microsoft Exchange to Google Apps for Business.
Project manager for website redevelopment. Selected developers through tender. Established key deliverables, budget and timescales. Building automated online services used by numerous auction houses, museums and police forces around the world.
Assisted Police in several criminal investigations providing computer logs to assist in investigations.
Created and maintained very detailed documentation for day to day activities, overviews of infrastructure, business continuity procedures and supplier contact information.
Provided onsite 1st, 2nd and 3rd line support to users in our offices in Bath, London, Paris and New Delhi. Provided remote support to users in our New York and Cologne offices.
Project manager for website redevelopment. Selected developers through tender. Established key deliverables, budget and timescales. Assisted in the design of an algorithm that replicated how a human interprets and searches serial numbers of stolen items against our database and a database extract from the Police National Computer (PNC) in a secure manner.
Managed maintenance of company SQL databases.
Managed planning and deployment of full hard drive encryption for company laptops.
Assisted third party suppliers with the migration of the company accounting systems, resolving various incidents with data transformation between two accounting packages.
Promoted to senior credit controller responsible for managing a small team of credit controllers. Delegating responsibilities and ensuring duties were completed.
Continuously sought to improve business processes. Improved invoicing procedures which reduced debt for one customer by 90% in three months. Developed and implemented electronic systems to manage aged debt that resulted in a 50% reduction over the course of my employment.
Assisted with budgeting, training and handover processes for all accounting functions and covering duties of the entire department including payroll and management accounting prior to restructure.
Covering Management of Performance and Enhancement of Value, Planning and Control of Resources, Managing Systems and People in the Accounting Environment, Operating Cash Management and Credit Control Systems, Auditing Procedures, and Drafting Financial Statements.
Covering Presenting Information, ICT Serving Organisations, Spreadsheets, Systems Installation and Maintenance, Systems Analysis, Databases.
Covering Maintaining Financial Record and Preparing Accounts, Recording and Evaluating Costs and Revenues, Preparing Reports and Returns.
Covering Record Income and Receipts, Making and Recording Payments, Preparing Ledger Balance and Initial Trial Balance, Supplying Information for Management Control.
Maths, Science (Double), English Literature, and Technology.


Situated in the heart of Phnom Penh's Business District, this unique re-sale unit in the brand new mixed-use project of The Skyline Condominiums is offered below the market price. Due to complete in Q4 of 2018 The Skyline is close to Cambodia's only Grade A Office Buildings Exchange Square and Vattanac Tower.
The Skyline is fully equipped with Swimming & Wading Pools on the 9th floor, Fitness Centres, Sky Deck, Reading Rooms, plenty of parking and even comes with it's very own retail mall at the base meeting all resident's requirements.
Facing South East to the river, this 29th floor B1 unit is two bedrooms and 79sqm net area or 112sqm gross. Priced at $250,000, $115,738.08 should be paid to the project developer upon handover and $134,261.92 up front to the current buyer.
This unit is unique as there is only one of the larger B1 units per floor in each tower.
The Skyline provides Swimming & Wading Pools, Fitness Centres, Gardens, Sky Decks, Parking and even it's own Retail Mall.
This unique B1 type 2 Bedroom is being sold by the existing buyer below market type. There is only One B1 type unit per floor per tower making this a rare opportunity.
Situated in the heart of Phnom Penh's Business District, this unique re-sale unit in the brand new mixed-use project of The Skyline Condominiums is offered below the market price. Due to complete in Q4 of 2018 The Skyline is close to Cambodia's only Grade A Office Buildings Exchange Square and Vattanac Tower.
The Skyline is fully equipped with Swimming & Wading Pools, Fitness Centres, Sky Deck, Reading Rooms, plenty of parking and even comes with it's very own retail mall at the base meeting all resident's requirements.


text:
Warman (offiziell City of Warman) ist eine Gemeinde im südlichen Zentrum der kanadischen Provinz Saskatchewan. Die Gemeinde ist eine "urban municipality" mit dem Status einer Stadt () und verfügt, wie alle "urban municipalities" in der Provinz, über eine eigenständige Verwaltung. Warman gilt seit vielen Jahren als eine der am stärksten wachsende Gemeinden in der Provinz. Das weit überdurchschnittliche Bevölkerungswachstum hält bereits, ähnlich wie im westlich gelegenen Martensville, seit Ende der 1990er Jahre an.

Lage
Die Stadt liegt in den nördlichen Ausläufern der Great Plains und ist umgeben von der Rural Municipality of Corman Park No. 344. Bis zur nächsten Großstadt, dem südlich gelegenen Saskatoon, sind es Luftlinie etwa 20 Kilometer.

Die Gemeinde wird im Osten von dem in Nord-Süd-Richtung verlaufendem Highway 11, welcher auch als "Louis Riel Trail" bezeichnet wird, tangiert. Außerdem kreuzen sich zwei Eisenbahnstrecken in der Gemeinde.

Geschichte
Ursprünglich Siedlungsgebiet der First Nations, begann die Geschichte der heutigen Gemeinde nach dem Beginn des 20. Jahrhunderts mit der Ankunft der ersten europäischen Siedler und zweier Eisenbahnstrecken. 1905 umging die in Nord-Süd-Richtung verlaufende Strecke der Canadian Northern Railway Saskatoon und die Gesellschaft richtete nördlich davon am Kreuzungspunkt mit der in Ost-West-Richtung verlaufenden Strecke der Canadian National Railway einen Haltepunkt ein. Die um diesen Haltepunkt entstehende Siedlung hieß zunächst Diamond und wurde später in Warman, nach dem US-amerikanischen Journalisten und Autor Cy Warman, umbenannt. Diese Ansiedlung erhielt im Jahr 1906 einen offiziellen Status (incorporated as a village). Nach dem Ersten Weltkrieg schrumpfte die Gemeinde immer weiter und wurde 1927 zu einem unselbständigen Weiler ("Hamlet") herabgestuft. Nach dem Zweiten Weltkrieg wuchs die Gemeinde dann wieder langsam aber stetig und der offizielle Status der Gemeinde änderte sich dann im Jahr 1962 zum Dorf ("Village") und 1966 zur Kleinstadt ("Town"), bevor die Gemeinde im Jahr 2012 zur Stadt ("City") ernannt wurde.

Demografie
Die Gemeinde wird für den Zensus zur Saskatchewan Census Division No. 11 gerechnet. Der Zensus im Jahr 2016 ergab für die Stadt eine Bevölkerungszahl von 11.020 Einwohnern, nachdem der Zensus im Jahr 2011 für die Gemeinde eine Bevölkerungszahl von nur 7.104 Einwohnern ergeben hatte. Die Bevölkerung hat damit im Vergleich zum letzten Zensus im Jahr 2011 extrem über dem Trend in der Provinz um 55,1 % zugenommen, während der Provinzdurchschnitt bei einer Bevölkerungszunahme von 6,3 % lag. Bereits im Zensuszeitraum von 2006 bis 2011 hatte die Einwohnerzahl in der Gemeinde extrem stärker als der Provinzdurchschnitt um 48,5 % zugenommen, während die Gesamtbevölkerung in der Provinz um 6,7 % zunahm. Parallel zum Bevölkerungswachstum vergrößerte sich in den jeweiligen Zensuszeiträumen auch die Gemeindefläche zu Lasten der umgebenden Landgemeinde Corman Park.

Weblinks

 Warman in der Encyclopedia of Saskatchewan (englisch)

Einzelnachweise

Ort in Nordamerika
Ort in Saskatchewan
City in Saskatchewan
Gegründet 1906


Day 18: A Fragile Soul Can Be Strengthened By Friendship – Filter Me, Please!
Shame is a powerful emotion. It pulls you down to the darkest depths of your soul. You feel like a failure, a horrible human being, and a terrible friend. At least that's how I felt last night.
I tossed and turned as I tried to sleep. I kept going over my finances in my head. I was trying to figure out how little money I could have on hand without feeling irresponsible.
Something always happens to me, I thought. My roof leaks for the first time in ten years and that costs me money. I throw out my back out and that costs me a day at work and overtime. I take my car in for damage from a pothole and I need a tire and a rim. I pay a medical bill, I get one for $613. I've been hemorrhaging money lately. I can't afford to spend $623 on a flight, along with the cost of a hotel and an Uber to and from the airport; that will be more than a thousand dollars. If this were two months from now, my account would be back in a comfortable range. But, how can I miss this funeral? How can I not be there for my friend?
At 7:15 am, I climbed out of bed still as depressed as I'd been since I told my friend I'd miss her dad's service. I went through the motions. I got dressed and left for work.
As soon as I got to my desk, my cell phone beeped. It was message from my friend/former co-worker Jay.
I hadn't asked him to help me but he read about my plight and reached out. I teared up so much I quickly walked to the bathroom.
I texted Jay to tell him that he was a great friend and his gesture touched me. He replied that he was happy to help and that I was a great friend too. I said thank you. But, I should've told him that his offer rejuvenated me. It showed me how a fragile soul can be strengthened by friendship.


I belive that child abuse is wrong. The NSPCC stops child abuse, full stop. However we need more money from the govenment to help children. The NSPCC get very little money from the govenment, and all of their money comes from fundraising. Therefore we need more money from the govenment.
Currently ranked 25,931 out of 111,867	petitions ever created.


text:
//
//  TQStarRatingView.h
//  TQStarRatingView
//
//  Created by fuqiang on 13-8-28.
//  Copyright (c) 2013年 TinyQ. All rights reserved.
//

#import <UIKit/UIKit.h>
@class TQStarRatingView;

@protocol StarRatingViewDelegate <NSObject>

@optional

- (void)starRatingView:(TQStarRatingView *)view score:(float)score;

//可以用于设置星星范围控制
- (BOOL)starRatingView:(TQStarRatingView *)view shouldShowScore:(float)score;

@end

/**
 填充粒度
 */
typedef enum : NSUInteger {
    StartFillTypeAll,   //自由填充 粒度是0.1
    StartFillTypeHalf,  //半颗星
    StartFillTypeFull,  //一颗星
} StartFillType;

@interface TQStarRatingView : UIView

@property (nonatomic, weak) id <StarRatingViewDelegate> delegate;
@property (nonatomic, readonly) int numberOfStar;
//设置星星填充的最小粒度 默认是StartFillTypeAll
@property (nonatomic, assign) StartFillType fillType;

/**
 *  初始化TQStarRatingView
 *
 *  @param frame  Rectangles
 *  @param number 星星个数
 *
 *  @return TQStarRatingViewObject
 */
- (id)initWithFrame:(CGRect)frame numberOfStar:(int)number;

/**
 *  设置控件分数
 *
 *  @param score     分数,必须在 0 - 1 之间
 *  @param isAnimate 是否启用动画
 */
- (void)setScore:(float)score withAnimation:(bool)isAnimate;

/**
 *  设置控件分数
 *
 *  @param score      分数,必须在 0 - 1 之间
 *  @param isAnimate  是否启用动画
 *  @param completion 动画完成block
 */
- (void)setScore:(float)score withAnimation:(bool)isAnimate completion:(void (^)(BOOL finished))completion;

@end

#define kBACKGROUND_STAR @"backgroundStar"
#define kFOREGROUND_STAR @"foregroundStar"
#define kNUMBER_OF_STAR  5

redpajama_set_name: RedPajamaGithub