Talent flow is a process whereby economically valuable individuals migrate between countries, and is arguably a more important global career influence than international flows of personnel within global organizations. In this article, we reject the term brain drain as too restrictive and focus on the psychology of migration, specifically the economic, political, cultural, family, and career forces motivating it. Boundaryless global careers are presented as individual phenomena combining into macro-level international effects. These talent flow concepts have HR policy implications at both national and organizational levels. In support of our arguments, we provide a case study of New Zealand, along with preliminary data from a large sample of New Zealand expatriates.


Polish Builders 4u take great pride in our work and on delivering the very finest results to our clients. This customer was so impressed with the work undertaken at the apartment that she offered our company the choice of using the property as a reference. The project was a massive redevelopment of the existing apartment and boasts new rooms, bespoke carpentry, a full refurbishment including with re-wiring, new plumbing, new boiler, new flooring, new bathrooms and new kitchen giving the property a truly superior standing and providing the most beautiful living space.


A DESIGNER, WHO SYMPATHIZES WITH BOTH CARS AND CYCLISTS, CREATES WEARABLE TECH TO SAVE LIVES.
There are more cyclists than ever in cities today, a fact that isn't lost on city planners and administrators. Streetscapes are changing accordingly, as they are amended to accommodate bike lanes. The result is a healthier urban environment with a robust transport network.
But tensions inevitably arise when such different transportation beasts as cars and bikes travel side-by-side in such intense proximity. Drivers don't always respect the line of demarcation separating the two vehicles. Bike lanes aren't treated with the deference afforded car throughways, so cyclists are frequently forced to dart into the main road (or onto sidewalks) to avoid collision. Then there's the fact that people, whether in cars or on bikes, can behave recklessly to the point of injuring, or at least antagonizing, those with whom they share the road.
How, then, to negotiate the two different, but equally vital forms of transport? Seoul-based designer Lee Myungsu thinks he has an answer. A car owner who often commutes to his studio by bike, Myungsu devised a backpack that amplifies a cyclist's visibility on the road. The SEIL bag (pronounced Zail) lights its wearer up and indicates to surrounding traffic in which direction the cyclist is headed—no dweeby, though very important, hand signals required.
Lee says that the project, which he recently debuted on Kickstarter, was born out of his conflicting identities. One night while driving, he found himself nearly flanked by a pack of cyclists. They moved on ahead of him and kept to a staccato-like pace. As Lee recalls, "I was thinking that they didn't care about the drivers behind them, though we were on the same road." But his frustration was soon tempered by empathy and a contradictory sense of camaraderie: He realized he could have easily been mucking about with the people on bikes and even felt the urge to join in.
Still, from his vantage point, the cyclists were hard to keep track of as they weaved in and out of the night. He set to work on developing a device that could keep riders safer in urban environments where they shared roads with cars and eventually secured a state-sponsored grant.
The SEIL bag integrates wearable tech in an easy and practical way. The design, which was awarded a Red Dot award in 2010, uses programmable LEDs, a wireless controller, and your smartphone to illuminate the front side of a compact, gun-metal backpack.
Triggered by the handlebar-mounted controller, the waterproof LEDs display simple messages that broadcast a cyclist's movements. Arrows are used to announce "Right" and "Left" turns, while snippets of text alert rear drivers or cyclists that you are slowing down to a "Stop." (Curiously, "Thank" was left unedited in its rather awkward state.) Additional symbols can be flashed, for "Yield" or "Cruise," as well as simple friendly gestures, like a heart sign—one among may other cyclists-are-cute-and-kind avatars that can be generated through the SEIL app.


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Generally children are the most common carriers of head lice. Why? Lice like clean hair and kids have clean virgin hair. Their hair hasn't been processed with chemicals nor do they use sprays or hair products, which often make hair artificially, dirty. Children also spend a great deal of time in close proximity with other children, which heightens their ability to spread head lice to each other.
Do moms and dads get lice too?
Yes and No. The Lice Company sees many moms with head lice. Often their cases are more mild then children because their children often brought the lice home. Dads are a little more lucky when it comes to getting lice. We only see lice in fathers about 10% of the time. This can be explained for a number of reasons. Fathers usually have shorter hair, spend less time at home, with the children, and are said to have different hormones that lice find less appealing.
The Lice Company treatment specialists do not see babies with lice cases very often. In fact the youngest cases we have seen are about 18 months. As you can imagine, these are difficult lice cases to treat. However, they are often mild cases and depend entirely on how much hair the child has and how long the lice infestation has been present.
Does the babysitter/nanny usually get lice?
Whether the babysitter or nanny will get lice often depends on how much time the she spends with the children and if she lives in the home. The more time babysitters or nannies spend with the children the more susceptible they are. The Lice Company experts see head lice in about 50% of the nannies and babysitter of the families we treat. We advise having your babysitter or nanny present when treating the family.
Do the pets get lice?
No. The pets wont get lice. Even if they have hair not fur they wont get lice, don't worry. It's about the blood and animals have different blood than humans. Lice only like blood from human beings and only from the head.
Do I need to worry about lice on other parts of the body other than the head?
No. Head lice are only found on the head. They do not want to go anywhere else on the body. Body lice are a different species of lice altogether. Having both species at the same time would be nearly impossible.
Lice have built up strong immunities to the chemical products found in the pharmacy today and even the prescription strength medications often prescribed by pediatricians. Even the newer all natural products that claim to kill lice can have no effect on some strains of lice. In addition, these products often do nothing to treat the nits which remain in the hair which will turn into live lice. We often find ourselves in homes of families that have used these products multiple times with no success. Not only does this become quite costly but it also damages the hair and scalp. We often hear "I wish I had called you first." Unfortunately these companies are taking advantage. The only truly successful way to cure lice is to remove both nits and lice.
What do I need to do to the house? How long do I need to bag things?
If lice and nits are addressed properly your home should not be a major concern. Head lice enjoy the head so if you treat the head and remove lice and nits properly simple vacuuming and cleaning of the home and furniture is sufficient. Call us to remove your lice and nits today to ensure successful eradication.
Warm weather months and then back to school time seem to spread lice cases most between children. Children spend more time playing with other children during warm weather months which creates more opportunity to transfer lice. With school out and more camps in session kids have more freedom to play and share lice. The Lice Company recommends frequently examining for lice especially in the summer months. Feel free to call us at 617.858.LICE (617.858.5423) for assistance should you find yourself in need of help with an infestation or unsure of what to do.
Are lice dangerous? Do they carry diseases?
No. Lice may be very itchy and can develop into extreme infestations but they do not carry diseases like some other bugs do. They are parasites so they do bite and feed on human blood but will not transfer any diseases that you need to worry about. However, they will not go away on their own. They will continue to multiply and the infestation will rapidly grow if not addressed properly. In order to get rid of lice you must successfully remove nits and lice.


Read below for information on the latest property for sale in Perthshire, including Perth, Blair Atholl and Auchterarder.
Tulloch is a popular residential area of Perth which is situated around 1.5 miles from the City Centre. This property is close to the well-known Tulloch Primary School and a variety of shops for day to day shopping. The area also benefits from regular bus routes to the City Centre, is within close proximity of SSE and the Inveralmond Roundabout giving access to the A9 leading North and South of Perthshire.
Click here for more photographs, floor plans and detailed room information.
This two bedroom holiday lodge comprises kitchen, lounge, two bedrooms and a shower room. There is a large area of decking to the front of the lodge and to the rear there are beautiful views the surrounding countryside and rolling hills. The lodge gains warmth from electric central heating and it is double glazed.
This property situated within the prestigious 5 star Mooring's resort within Park Royale, Blair Atholl. On site you will find the award winning Loft Restaurant and Steading Spa with swimming pool, jacuzzi, sauna, steam room and gym. The village boasts of a number of local amenities including a golf course, post office, store, newsagents, two hotels with restaurants, garage, and Old Mill tea room together with gift shops and a fish and chip shop/restaurant. Blair Atholl is a popular tourist attraction and is within walking distance of the lodge. The main A9 route is approximately three miles from the Parc Royale and is located along side the River Tilt.
Early viewing is highly recommended to appreciate the beautiful setting of this property.
This newly built three bedroom semi-detached villa offers spacious accommodation over two levels comprising entrance hall, cloakroom, lounge, dining kitchen, three bedrooms (master with en-suite) and a family bathroom. This property benefits from good quality fixtures and fittings throughout. Warmth is offered via gas central heating and the windows are double glazed throughout. Externally this property provides off street parking and has garden grounds to the front and rear.
This property is located in the town of Auchterarder. Auchterarder provides an abundance of local amenities which include shops, banks, primary and secondary schools, restaurants, health centre and post office. It offers an ideal location for commuting to Perth, Stirling, Edinburgh and Glasgow via the nearby A9 and also to the local train station. Gleneagles Hotel offers a selection of leisure facilities and restaurants which includes the award winning Andrew Fairlie as well as three championship golf courses.
We highly recommend early viewing to appreciate the accommodation on offer.
To view all properties for sale, visit our home page.
First time buyer? Our team are dedicated to guiding you through the process of finding the right mortgage, click here to learn more.


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Trans Sexual Violence Survivors: A Self-Help Guide to Healing and Understanding
September 2015 | FORGE
Download PDF Go to Web Site
""Transgender survivors of sexual assault – who make up approximately half of the trans community – face unique healing issues.""
Transgender Sexual Violence Survivors: A Self-Help Guide to Healing and Understanding is a substantial document that includes information about the prevalence of sexual violence against transgender/gender non-conforming individuals; lists common long- and short-term responses to trauma; addresses the question of whether there is a relationship between sexual assault and gender identity issues; discusses issues associated with WPATH Standards of Care and Informed Consent models as they relate to sexual assault survivors and how their gender identity issues are assessed; describes the typical set of services available to sexual violence survivors in their own communities, including how transgender survivors can advocate for their inclusion and/or respectful treatment within such services; provides recommended reading and resource lists of self-help books, websites, and listservs, with annotations describing how well they address transgender survivors and SOFFAs and their issues; and gives quotations from other transgender sexual violence survivors.
Click here to visit FORGE's website and download the PDF>>

redpajama_set_name: RedPajamaCommonCrawl


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Vallehermoso (Groupe Immobilier), groupe immobilier espagnol coté à l'ibex 35
Vallehermoso (La Gomera), commune de La Gomera, îles Canaries, Espagne
Vallehermoso (Philippines)

redpajama_set_name: RedPajamaWikipedia


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Homechevron_rightBusinesschevron_rightIndiGo looks for...
date_range 15 Nov 2021 5:42 AM GMT
IndiGo looks for non-stop high flights amid rising demand
Mumbai: The post-pandemic age saw air travellers largely preferring non-stop flights, and as the trend is to stay, the airline company IndiGo aims to cash in on it by expanding such flights into international markets, CEO Ronojoy Dutta told The Indian Express in an interview.
Dutta said that passengers from many countries are not able to come to India non-stop. If it is from Nairobi or Dusseldorf, they have to stop at Doha, Abu Dhabi, Dubai etc., and if the flight is from Bali or Manila, passengers should stop at Singapore or Bangkok. So, the airline is thinking about making these connections non-stop, which is positive from both customers' and competitors' perspectives.
Before the pandemic, there were issues of 'one-stop' vs non-stop flights, and people never paid the premium for such flights. However, it has changed, Dutta said, citing how airlines such as United and American schedules non-stop flights.
Dutta further said that their airline has plans to expand internationally as well as domestically. Before Covid-19, their capacity of international flights was 25 per cent, and it is to reach 30-40 per cent in 5 to 6 years. They have plans for new international markets like Moscow, Tel Aviv, Milan, Nairobi and Bali.
When asked about charter flights during Covid-19 and any plans to expand the service, he said it came as a surprise during the pandemic. The company did not expect a flourish in charter flights suddenly. They have chartered flights for religious groups in Nairobi, students to Tashkent, shipping companies, and weddings after the Covid outbreak. He thinks charter flights are also going to stay, and IndiGo sees it as a permanent revenue stream.
Regarding the disinvestment of Air India, he said that it was a positive move for the country, aviation industry, and IndiGo. Having a competitor not driven by fundamental economics while having taxpayer support was not healthy for them. Air India also had a lot of unfair advantages, such as first preferences, he added.


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Super League players showing potential to be coaches of the future
Comments Off on Super League players showing potential to be coaches of the future
By Sam Taylor
A new generation of rugby coaches is emerging as senior players start thinking of life after calling time on their professional careers.
Kieron Cunningham, Chris Chester and Brian McDermott are just a few examples of coaches who have played at the top level.
The new crop is showing great potential. Hull FC prop Scott Taylor is currently weighing up playing while being head coach at Beverley ARLFC while Jamie Jones-Buchanan has previous experience after being assistant at Stanningley a few years ago.
Leeds Rhinos trio Jordan Lilley, Ashton Golding and Sam Hallas are gaining their foothold helping head coach and former Doncaster player at their former amateur club Stanningley.
Lilley, currently on loan at Bradford Bulls, explained that the coaching didn't really affect his playing: "The team train on Tuesday and Thursday nights while I train at Leeds through the day. It's easy enough really and really enjoyable.
"I don't know about coaching in the future. It's a big one to call while only being 20 years old but it's something to think about."
https://twitter.com/JordanLilley6/status/824014742666809344
One player who has already made the transition from amateur to professional is Toronto Wolfpack assistant coach Kurt Haggerty.
Haggerty learnt his trade at Pilkington Recs, a team from St Helens. He was part of the staff at Pilks from his early twenties. He became head coach of the team while playing for Barrow Raiders in 2013. He began to gain a reputation in the amateur game as he led his side to three consecutive promotions to the National Conference League Premier Division.
Haggerty reflected on his time at Pilkington: "I learnt a lot from my time coaching at Pilkington Recs. I always tried to keep it as professional as I could without crossing the boundaries and limitations of being an amateur team."
His efforts at Pilkington went noticed. He retired from the professional game at the age of 27 in order to take up a role at the Wolfpack under his former coach.
With the increase in professional players coaching at amateur level, he said: "The advice I would give to any current professional looking to get involved in amateur coaching is to apply yourself fully to the cause. Take experiences that you have gone through as a player and look to apply it in any situations where it may be useful."
Tags: Rugby, super league
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WordPress alternatives: 12 best flat file CMS
Written by Joel Hans
Why would you even be looking for WordPress alternatives?
Well, WordPress might be the most popular way to host a website—blog or not—but it's not the only way. Or even the best way, depending on your circumstances.
Because WordPress depends on a MySQL database to store information about posts, pages, users, and comments, the technical overhead to keep things running smoothly is a little more complex than plain 'ol HTML and CSS.
Having a database is another opportunity for failure, another potential attack vector, and constantly pinging a database can slow down popular websites, forcing administrators to rely on caching.
And that leaves many developers looking for fast, well-supported WordPress alternatives.
What's different about a flat file CMS?
Flat-file content management systems (CMS) present an alternative vision: instead of pulling content from a database, these systems pull content from a plain text/Markdown file.
These text files can be edited in text editors or via a WordPress-like dashboard, and can be deployed via Git, SCP, FTP, and more. That makes for faster and secure WordPress alternatives—you just choose which features you need most.
Pros and cons of a flat file CMS as a WordPress alternative
Before we dive into the options, and in all fairness, let's take a moment to consider why you would and wouldn't want to host your website via a flat-file CMS.
Full-feature
No SQL injection: Even great developers can create SQL injection vulnerabilities—leaving a database out of the equation certainly boosts security in this regard, and lesses the risk of catastrophic crashes.
Version control everything: If you use Git for your projects, controlling your entire site—from templates to actual content—becomes trivial. You get all the peace of mind of version control without any additional complexity.
Speed: Without database queries, pages should load faster—because speeds affect everything from conversions to Google search rank, that could make an impact on the bottom line.
Lack of plugins/community: All of the flat-file CMSs listed below have communities that are significantly smaller than WordPress', or even others like Django. This means fewer available plugins and potentially less community technical support if things go wrong.
Unfamiliar environment: If you're a web developer building websites for clients, they might not appreciate being thrown into a new CMS environment after spending most of their time in WordPress previously. If it's a personal website, you should consider your own learning curve as well.
No search or sort: Without a database to organize your content, reliable site search and sorting becomes a lot more difficult to implement. Some flat-file CMSs have similar capabilities, but they're usually not quite as inherently robust as what you get with a relational database.
The unknowns:
Development speed: Some argue that flat-file is easier to develop, but I think it's safer to say that this mostly depends on what you're trying to develop, and how complex the end result is meant to be. There's no clear winner here except whatever solution gets the job done.
Flexibility: Again, chalk this one up to developer skill and ambition. Flat-file CMSs are likely to be less complex than WordPress' internals, but that could be both good and bad, depending on your needs.
Flat-file CMS vs. static site generator
You might have heard another term thrown around when it comes to WordPress alternatives: the static site generator. While both flat-file and static blogs ditch a database in favor of plain text or Markdown files to store content, they do have their differences.
Flat-file blogs use technologies like PHP to read the contents of those files and build/serve pages as users request them. With a static blog, you instead build pages once, copy them onto a VPS, and serve them as plain .html files with a web server. Both have their advantages and disadvantages, but no matter which route you choose, you're going to get a WordPress alternative that's faster and more secure.
One negative of static site generators is that they're truly developer-focused—there's no dashboard or content editor to help you manage your posts. You'll have to get familiar with a good code editor and the command line to write content and deploy the generated site. At the same time, they're even easier to manage, as all you have to worry about is a bunch of plain text served by Apache or Nginx.
With that cleared up, let's get to some of the most popular and proven flat-file CMSs out there!
Here are our top 12 flat-file CMS WordPress alternatives:
1. Grav
Probably the most popular flat-file WordPress alternative out there—Grav was built to focus on speed and simplicity. The Twig templating language helps you do all the usual loops and inserting variables, and Markdown files make editing content a breeze. It's PHP-based and licensed under MIT.
Website: getgrav.org
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2. Flextype
Designed in part to be a replacement for Monstra (which was removed from this list due to being unsupported), Flextype is an open-source, PHP-based flat-file CMS that still can use the power of shortcodes and a plugin API to please more advanced users. Overall, a promising new contender in a field that's shrunk a bit from its heyday a few years ago.
Website: flextype.org
3. Typesetter
Typesetter has been around for years, and seems to be still going strong. The GPL-licensed open-source project is based on PHP and comes with jQuery, CKEditor, Bootstrap, and Sass/Less built-in for easier development. They claim it's 8 times faster than WordPress, which is intriguing enough to make it worth a quick installation. Typesetter also uses a "true WYSIWYG" editor, which allows you to edit all the text on your site, presumably without actually diving into the underlying code.
Website: typesettercms.com
4. Pico
Pico is actually one of the main points of inspiration for Grav, and uses the same Twig templates and Markdown files. It's even more barebones than Grav, which makes it great for those who want to build their sites locally and then deploy instantly via Git.
Website: picocms.org
5. October
October really bills itself as client-friendly, so it might be a good choice for web developers who are building products for their own clients. It's based on the proven Laravel PHP framework, and comes with a really slick-looking dashboard for making changes to both the content and the underlying code.
Website: octobercms.com
7. WonderCMS
Another one in active development, WonderCMS lets you edit just about any aspect of the website with a WYSIWYG editor—handy for those who want maximum flexibility or want their clients to be able to tweak on their own. There's no configuration necessary, and it comes with a bunch of built-in features like one-click backups.
Website: wondercms.com
8. razorCMS
razorCMS aims to combine two different technologies together to make the build-out a little easier. The public-facing site is basic PHP and flat files, whereas the management console is an angularJS web application. razorCMS also has a supported Docker installation, which might be an added bonus for those who want to keep all their applications separate.
Website: razorcms.co.uk
9. Automad
Automad claims it uses a "human readable syntax" for creating custom themes without any knowledge of PHP, and solves some of the aforementioned cons of flat-file—it comes with built-in caching and search in just a few steps. All content is stashed in easy-to-use, version-controllable .txt files.
Website: automad.org
All of the options above have been entirely free and open source (FOSS), but there are some truly impressive flat-file CMSs that require a paid license. In all fairness, we couldn't leave them out entirely.
10. SingleCMS
A relative newcomer onto the scene, SingleCMS is ridiculously simple. You can convert your plain HTML website into one managed by SingleCMS by changing the extension, adding a few small bits of code, and telling SingleCMS where you want to enable rich editing. You or your clients can then manage their own content with almost no complexity. A license currently costs $39 and comes with a year of free updates. Backups are available but come at an additional cost.
Website: singlecms.com
11. Kirby
Kirby has an impressive list of clients, such as Joyent, Mercedes-Benz, and Smashing Magazine. Installation is as easy as uploading a handful of files to your server. A single site license costs €99 and comes with all the features enabled by default.
Website: getkirby.com
12. Statamatic
Who needs just a blog when you can build any type of content thanks to rich content types, routes, and templating capabilities? Statamatic is built on Laravel and lets you version control everything, "from content to config." A single license will set you back $199, but for web development agencies, there's an unlimited license version for up to $199/month.
Website: statamatic.com
The wider world of WordPress alternatives
Not convinced that a flat-file CMS is right for you, but you still want to try one of the many WordPress alternatives? You're in luck. You can try Ghost, which also uses a database but is generally perceived as more modern and developer-friendly. Jekyll is another popular static site WordPress alternative that's open-source and actively developed by the GitHub team. And if you want to go all-in on static site generators, I can't recommend Hugo enough.
June 4, 2019: Removed Monstra due to it being not actively developed any more. Added Flextype and Typesetter. Added a short conclusion.
June 3, 2019: Updated the piece with information about static site generators. Removed Bolt, as it isn't truly flat-file. Updated information on Kirby and added SimpleCMS.
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Avipaxin 60 caps by NeuroScience provides nutritional support for acetylcholine, helping to maintain proper cholinergic nervous and immune system activity.* The cholinergic immune-regulating pathway lowers cytokine levels, thereby reducing immune activation and supporting healthy cognitive function.* Avipaxin contains Huperzine A, which helps inhibit acetylcholinesterase, the enzyme that metabolizes acetylcholine.*1 Lowering levels of acetylcholinesterase activity increases circulating levels of acetylcholine.2,3 Avipaxin also contains α-glyceryl phosphoryl choline (α-GPC) and acetyl-L-carnitine. These ingredients supply choline and acetyl groups, respectively, for acetylcholine synthesis.* Carnitine also transports fatty acids within mitochondria to support cellular energy levels.


It's now common knowledge that traumatic brain injuries are cause for concern among football players and boxers. Researchers have found evidence of chronic traumatic encephalopathy, commonly referred to as CTE, in the brains of athletes who died of natural causes or suicide after experiencing progressive cognitive decline at an unusually young age. The cause: trauma caused by repeated concussions, which can compound into a condition that causes the brain to lose mass and build up dangerous levels of the proteins that also cause Alzheimer's disease.
At first, CTE was believed to be a condition that primarily effects athletes who take repeated blows to the head on purpose. In recent years, however, researchers have been concerned about athletes in sports where accidental spills are commonplace. Now, a new community is speaking up about the lingering effects of traumatic brain injuries: extreme sports enthusiasts.
Dave Mirra, a BMX legend who starred in the X games, committed suicide in February of 2016. Mirra was known to have sustained injuries over the course of his career including a lacerated liver, sprained ankles, twisted knees, and damage to his spleen that resulted in its removal. But Mirra's friends and family suspected that a different medical problem was to blame for his death. Formerly known for his high energy and strong work ethic, Mirra had complained before his death that he felt tired and depressed. Early in his life, he has sustained a blood clot on his brain after being hit by a drunk driver, and he took other spills over the source of his career that could have resulted in head trauma. Fatigue and difficulty concentrating are common symptoms of post-concussion syndrome as well as chronic traumatic encephalopathy. Mirra was diagnosed with CTE via autopsy.
In 2015, an award-winning downhill skateboarder and street luger took his life at a beach in San Diego; his family stated that he had a long history of brain injuries starting at age 7. A professional in-line skater who committed suicide a year and a half earlier was diagnosed with CTE via autopsy.
Increasingly powerful equipment and the public's desire to see higher jumps and more complex tricks may be contributing to the rising rate of concussions among extreme sports athletes. "I could see it in their eyes, man, they'll do whatever it takes to win. They'll die. Just like I would when I was younger. I would have died to win," Mirra said in an interview the year before his death.


The standard for the Internet of Manufacturing (IoM) has arrived! The Open Manufacturing Language (OML) is a real-time communication standard for PCBA manufacturing that defines the interconnectivity of assembly production processes and enterprise IT systems. For the first time, IT teams, solution providers, and equipment providers can easily integrate shop-floor data to create manufacturing execution solutions based on a single, normalized, vendor-neutral communication interface. Take part in shaping the future! Become a member of the OML Community where PCB Assembly industry professionals have FREE full access to the OML specification, white papers written by industry experts, and a place to share ideas in our community forum. Visit http://www.omlcommunity.com and join the community!


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The ghosts of Springville Inn
Wednesday, July 08, 2009 ghosts, haunted hotel, hauntings, paranormal, Springville Inn 4 comments
Located east of Porterville in Tulare County, nestled in the Sierra Nevada Mountains, is the small town of Springville. Since 1911 the Springville Inn has been at the heart of the town. The town itself has been around since 1849 when pioneers settled the area. The Inn itself was built with the coming of the railroad to Springville. At that time it was known as the Wilkinson Hotel. Unfortunately during construction, the owners went broke and were forced to sell the property. An addition was done to the building in 1972, which holds all the rooms of the hotel. The original building is now a restaurant on the bottom floor and a bar/ dance hall on the second.
The Springville Inn has four ghosts that wander only the original building built in 1911. They have not been seen in the hotel nor in an addition to the restaurant that was done in 1979. A local historian states that there was no coroner or morgue in Springville, so bodies were placed upstairs on ice before being transported to Porterville.
No one truly knows the identities of the ghosts as records from the area are incomplete. But the workers at the Inn have given them nicknames. There is the "Young Man" who appears to be a handsome logger in his twenties. There is the "Little Girl" who is around eight years of age and wearing an old fashioned clothes. The "Woman", very beautiful with long blond hair and wearing a dress. And finally the "Old Man".
The "Young Man" is seen mostly around the bar and what was the location of the original staircase. He is known to be a flirt, and will brush up against women to make his presence known. Not much is known about him, other that he was a logger and was said to have been shot outside the Inn. He was carried into the hotel where he bled to death. He had also been seen walking hand in hand with the "Little Girl" but not recently.
As for the "Little Girl", she was last seen by an employee who was washing dishes. The employee saw the girl watching her from a mirror. She turned around and no one was there. Frightened, she ask the owners to remove the mirror and the "Little Girl" hasn't been seen since.
The "Woman" is usually seen floating on the balcony surrounding the penthouse or seen wandering the second floor hallways in the main building. Not much is known about her.
Finally, the "Old Man" mostly keeps himself to the kitchen, but has had the most contact with past and current employees. He has been seen staring up or down into the dumbwaiter joining the lower and upper kitchens. The staff feel that he is watching over them and is not shy as he frequently makes himself seen.
I had a chance to investigate the Springville Inn several years ago with a group and had a great time there. I actually had a few experiences of my own when I was there. While having dinner in the restaurant, I noticed out of the corner of my eye a blond woman walking outside. She walked past one window, but did not appear in the second one after the three feet of wall separating the two. Not really sure what happened, but the walkway that she was on is several feet above the street and the windows where I saw her were nowhere near the stairs to get to the street. This could have been the "Woman", but I honestly didn't get a good look at her.
The other incident happened after dinner while I was waiting for the rest of the group to arrive. I was watching TV in one of the rooms, when suddenly a cabinet door swung open. I got up to investigate the door, thinking maybe the hinge was broken. I open and closed it several times but the hinge was in working order. I thought maybe someone was trying to say hi to me, but remembered that the ghosts haunted the original building only. I mentioned this later to one of the employees and they said that people have had strange experiences in the rooms. One even complained of seeing sparkling lights on the ceiling. They thought it was coming from cars outside, but upon checking there were none there. Even after closing the curtains the strange lights still were seen. The person then left the next morning after canceling the rest of their stay there.
The Springville Inn is a great place to visit and the staff was more than accommodating and if not busy will gladly tell you any stories they might know. If you are looking for a weekend getaway and want something different I'd definitely recommend taking the two hour drive to Springville and staying at the Inn. Not only is it a wonderful little town, but it's nestled in the Sierra Nevadas and minutes from the Giant Sequoia National Monument. For more info on the Inn as well as a bit of history of the surrounding area, here's the Inn's website.
Chris Hangsleben said...
I'm intrigued to say the least. I love stuff like this. Nice story. Made me want to visit.
I use to work at the inn quite a while ago. One thing for sure there is no little girl. The young man is very, very active. He hangs out in the bar and runs up and down the stairs, which to some people can be nerve wracking but when you've worked there for so long will get annoying. I never ran into the woman, but a dishwasher quit after seeing her up stairs. Now for the old man, yes he's active, but is he nice? NO! He hid the lock to the walk in so many times, pushed barstools down up stairs, broke glass, knocked inside the walk in to where you think you locked in someone, and attempted to push not only me but a fellow co-worker down the stairs. The young guy, you get a great vibe from him. The old man, once you sense him you feel like just quitting on the spot it's that bad. So here is whats up with the inn, just giving you guys an inside look from a former employee. FYI theyre 20 times more active in the mornings and afternoons.
I rented in Springville for a year. Its a very nice community. It's a Ghost town by 6pm. Would love the town as a retirement stay. ReL close by the river too great for the summer. I worked swings. I use to for a good river dipping almost every day before going to work.
Marcie Brunelle said...
I lived in Springville from 1980 to 2001. I myself have felt an unseen hand brush my lower leg in an upward motion and lifting the hem of my dress on the staircase in the rear of the hotel. I've also heard and seen female guests commenting on someone doing the same to them.
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US Navy seizes 1,000 smuggled rifles off war-torn Yemen
A team from the guided-missile destroyer USS Jason Dunham inspects a dhow while conducting maritime security operations. (AP)
The US military has said it has seized over 1,000 Kalashnikov assault rifles being smuggled by small ships in the Gulf of Aden amid the ongoing war in nearby Yemen.
The seizure by the guided-missile destroyer USS Jason Dunham may mark the first such interdiction of weapons at sea bound for Yemen in years for American forces patrolling the region.
However, the military did not say whom they suspected of smuggling the weapons.
Search and seizure team from the guided-missile destroyer USS Jason Dunham (DDG 109) inspects a dhow while conducting maritime security operations. (AP) (AAP)
A short video released by the US Navy it said was taken Monday appeared to show a skiff and a dhow, a traditional ship that commonly sails the waters of the Persian Gulf region. As the vessels bob in the high waves, people on the dhow toss large boxes into the skiff.
The US Navy's 5th Fleet, based in Bahrain, said sailors boarded the boats Tuesday, uncovering the arms cache. Photos released by the Navy showed what appeared to be new Kalashnikov rifles wrapped in plastic.
It said those aboard the vessels were handed over to Yemeni forces loyal to its exiled government in Saudi Arabia.
US Navy Sailors aboard the guided-missile destroyer USS Jason Dunham (DDG 109) heave a line to on load weapons seized from a skiff following a flag verification boarding as part of maritime security operations. (AP) (AP)
The US military did not offer a location for the seizure in the Gulf of Aden, which has Yemen to its north and Somalia to its south. Smuggling of drugs, weapons and charcoal into and out of Somalia by criminal gangs and militant groups remains common.
The 5th Fleet repeatedly has accused Iran of smuggling arms via the sea to Yemen's Shiite Houthi rebels, who have held Yemen's capital, Sanaa, since September 2014. It points to seizures over a four-week period in early 2016, when coalition warships stopped three dhows in the Arabian Sea. The dhows carried thousands of Kalashnikov assault rifles as well as sniper rifles, machine guns, rocket-propelled grenade launchers, anti-tank missiles and other weapons.
Iran denies arming the Houthis.
One dhow carried 2,000 new assault rifles with serial numbers in sequential order, suggesting they came from a national stockpile, a report by the group Conflict Armament Research said. The rocket-propelled grenade launchers also bore hallmarks of being manufactured in Iran, the group said.
The US has supported a Saudi-led coalition fighting the Houthis since March 2015.


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Home » Hospital News
On October 8, Meadowview Regional Medical Center (MRMC), part of LifePoint Health, ceremoniously broke ground on an expansion of their cancer center. A small group of leaders from the hospital and community gathered to celebrate the first dig marking the beginning of construction for Meadowview Cancer Treatment Center. The facility is made possible by an investment of more than $7.5 million from LifePoint Health.
"We are excited to break ground on the expansion of Meadowview Regional Medical Center's Cancer Treatment Center. We are thankful for LifePoint Health's investment in the expansion of our center and commitment to our community," said Joe Koch, Meadowview Regional Medical Center's market president and chief executive officer.
Included in the expansion of the Meadowview Cancer Treatment Center is the high-precision Varian TrueBeam® radiotherapy system. As a fundamental piece of MRMC's radiation oncology department, the Varian TrueBeam® radiotherapy system will deliver radiation treatments that will treat a wider array of cancer cases using a diverse range of radiation therapies. This new system will make it possible to deliver more comprehensive and effective care.
Meadowview Regional Medical Center is taking a step forward in their mission of Making Communities Healthier by offering the breadth and depth of treatment options needed to provide cancer patients in Mason County and the surrounding area with excellent high-quality care.
The architect for the Meadowview Cancer Treatment Center project will be Stengel-Hill. The general contractor will be Wehr Constructors, INC. The facility is expected to be completed and open to the public in Spring 2021.


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Home » Minnesota Supreme Court update…
Minnesota Supreme Court updates harassment law in the context of the #MeToo and #TimesUp movements
Justin D. Cummins
In a unanimous decision that has reverberations across the nation, the Minnesota Supreme Court recently clarified the legal standards for, and the analysis of, harassment claims. In that case, Kenneh v. Homeward Bound, Inc., the Minnesota Supreme Court effectively changed the law in several ways. First, Kenneh substantially lowers the bar for proving that a plaintiff experienced illegal harassment. Specifically, Minnesota courts must now consider the totality of the circumstances while construing the Minnesota Human Rights Act ("MHRA") liberally. Second, Kenneh explicitly rejects the previously favored approach of deferring to Federal precedent under Title VII and similar employment law and civil rights statutes. This Federal precedent too often turned on an antiquated notion of what constitutes illegal harassment. Third, Kenneh emphasizes that whether a plaintiff experienced illegal harassment should generally be decided by a jury at trial rather than by a judge at summary judgment. In other words, plaintiffs in harassment cases ordinarily should no longer be denied their proverbial day in court.
In the course of so ruling, the Minnesota Supreme Court stated the governing legal standards and analysis in ways that should significantly help employees and other plaintiffs going forward:
The MHRA provides "more expansive protections" than Federal law does;
The MHRA must be interpreted broadly to ensure robust enforcement of civil rights protections;
A lower court's interpretation of the MHRA will be reviewed de novo;
The standard for what is illegal harassment "must evolve to reflect changes in societal attitudes towards what is acceptable behavior";
Finders of fact, normally a jury, "must consider the totality of the circumstances" when deciding whether illegal harassment has happened;
"A single, severe incident" or a series of non-actionable incidents can be enough to prove illegal harassment;
Every case "must be considered on its facts, not on a purportedly analogous federal decision";
Summary judgment must be denied whenever a "reasonable person could find the alleged behavior objectively abusive or offensive"; and
Whether the conduct at issue is illegal harassment is "generally a question of fact for the jury."
It seems evident that Kenneh results directly from the advocacy inspired by the #MeToo and #TimesUp movements. In any event, the updated legal standards and upgraded analytical approach to harassment claims will undoubtedly reduce the amount of harassment in the workplace and beyond – whether sexual harassment, racial harassment, national origin harassment, religious harassment, or other illegal harassment. The revised legal standards and analytical approach established by Kenneh regarding harassment claims under the MHRA, moreover, should apply with equal force to retaliation claims and to discrimination claims under the MHRA. To conclude otherwise would undermine the compelling public policy codified by the MHRA: to prevent civil rights violations to the extent possible and, when they still occur, to provide meaningful remedies to those harmed by the violations. Those remedies include treble compensatory damages, punitive damages, and attorney's fees.
Tags: #MeToo, #TimesUp, civil rights statute, discrimination, employment law, exual harassment, national origin harassment, punitive damages, racial harassment, religious harassment, retaliation, treble compensatory damages
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Do you find yourself craving sugary treats and carbohydrates often?
As a beginner on the ketogenic diet, it isn't uncommon for carbohydrate cravings to get the best of you. And while everyone slips up on their diet once in a while, these cheat meals could be ruining your keto efforts.
Fortunately, cravings can be minimized by strategically approaching your nutrition.
In this Keto Beginners Series, we'll talk about the most effective ways to fight hunger and cravings.
Carbohydrate cravings are characterized by an extreme desire for foods like pasta, bread, rice, candy, donuts, pizza, and more.
These cravings typically occur as you're first starting out on your ketogenic journey for several reasons.
Before you're keto-adapted, your body is used to running on carbohydrates and sugar as a source of energy. So when you remove your body's main source of energy, you'll experience hunger pangs like no other.
Glucose from carbohydrates is your body's preferred energy source because it's fast-acting and can be stored in the body for later use[*].
But sugar (glucose) is a very bad source of fuel. Here's why – the moment your body no longer has a full tank of glucose – you'll start to experience the horrible effects of low blood sugar.
Luckily, following a low carb, high fat ketogenic diet and shifting your main energy source to fats, can get rid of these unpleasant symptoms of carb addiction.
Most people who aren't following a ketogenic diet are addicted to carbohydrates without realizing it.
That's part of the reason why the sugar industry is a multi billion dollar market and people would rather eat cereal for breakfast rather than a healthy, keto meal like steak and eggs.
The majority of your ketogenic diet should consist of nutrient-dense whole foods like fatty cuts of meat, eggs, beef, low-carb vegetables, and healthy fats.
It's fine to enjoy a keto dessert like low-carb cookies every once in a while but you should use them as a treat.
Whole foods will help you stay full and give you the right amount of nutrients you need to prevent cravings.
Instead of slowly tapering off from your carbohydrate intake, it's best to just go cold turkey from eating carbs. While it may seem like the right thing to do to slowly remove carbs, this will only make it more difficult.
To start burning ketones effectively, your body must have empty glucose stores which means keeping carbohydrates under 30g of net carbs per day.
If you're consuming more than 50g of carbs while you aren't yet keto-adapted, it'll be more difficult for your metabolism to adapt to fats for fuel.
Especially as a beginner, cheat days and cheat meals will only set you back during your ketogenic journey. Not only will your carb cravings come back even stronger, you will never be fully keto-adapted.
Every time you have a cheat meal, you're interrupting ketosis and confusing your body as to what fuel source you should be running on. This will also re-introduce symptoms of the keto-flu.
Make it a habit to drink a bottle of water first thing in the morning and anytime you start craving carbohydrates.
Often times, your hunger pangs just mean that you are dehydrated. A good way to determine if you're drinking enough water is by gauging the color of your urine. If it's light yellow to clear, then you're drinking enough.
Try to eat at a calorie maintenance or even a surplus as you start your ketogenic diet. Not only will this help you stay fuller, but you're also allowing your metabolism to shift its main fuel source from glucose (from carbohydrate) to ketones (from fats).
If your main goal is to lose weight, eat at a calorie maintenance for at least one week to allow your body get used to this new way of eating. Then you can slowly start decreasing your calorie intake from there.
Allowing your body to become keto-adapted is a crucial step to conquering your hunger cravings. Since you're used to eating carbohydrates your whole life, it's important to give your body some time to adjust.
It will take around one to two weeks before your body is fully keto-adapted. Once this happens, sugar cravings will become almost non-existent.
Carb cravings are normal during the beginner stages of the ketogenic diet. It's more important during this transition period than ever to keep your carbs as low as possible so your body adjusts to using fats for energy.
By simply following the steps above, you can minimize - or even mitigate - your carb cravings entirely!
One of the core principles of the ketogenic diet is to remove carbohydrates as much as possible.
For this reason, many athletes and bodybuilders avoid the low carb, high fat lifestyle because they're worried it will hinder their performance.
Luckily, there are several variations of the ketogenic diet, making it suitable for just about anyone. In fact, the cyclical ketogenic diet is a type of keto diet that allows some carb consumption while still reaping the benefits of ketosis.
In this Keto Beginners Series, we'll talk more about what the cyclical ketogenic diet is and how to follow it.
The cyclical ketogenic diet (CKD) is a variation of the ketogenic diet that involves eating clean carbohydrates one or two days out of the week.
The other five or six days will follow a standard ketogenic diet consisting of very low carbohydrates, moderate protein, and high fats.
During the one or two days of carbohydrates - also known as carb loading - you're encouraged to eat large amounts of carbs such as rice, potatoes, oatmeal, pasta, and whole grains. But, it's equally as important that you keep your fat intake low during your carb days to experience the best results.
Who Can Benefit from the Cyclical Ketogenic Diet?
If your main reason for following a ketogenic diet is for health reasons such as hyperinsulinemia, epilepsy, or metabolic disease such as type II diabetes, the cyclical ketogenic diet is not recommended for you.
In addition, if you're a complete beginner to dieting or keto in general, CKD should be avoided.
The cyclical ketogenic diet is known as an advanced eating protocol designed for people who are experienced with nutrition and live an active lifestyle.
The entire goal of the cyclical ketogenic diet is to temporarily leave ketosis in order to fill up your body's muscle glycogen to enhance your workouts or athletic performance for the remainder of the week.
During high-intensity exercise, your body relies heavily on glucose (from carbohydrates) rather than ketones (from fat).
Testosterone, IGF-1 (insulin-like growth factor 1), and growth hormone are all responsible for improving your strength, physique and physical performance.
When you follow a CKD, your giving your body the necessary macronutrients it needs to optimize these hormones.
This occurs because insulin is increased when you eat carbohydrates. When insulin is spiked during your carb days, it will replenish your glucose stores.
Your muscles are basically like tanks for glycogen. More muscle glycogen means you'll have better performance in the gym and the one to two carb days will help you keep these stores full for the remainder of the week.
When insulin is high, growth hormone is blunted. But because you're only increasing insulin during your carb days, your body will benefit from additional growth hormone increases when you consume a low carb, high fat macronutrient intake on the non-carb days.
Additionally, your non-carb days will be accompanied with high fat intake. Studies have shown that high fat intake increases overall testosterone levels[*].
Now that you understand how beneficial CKD can be for athletes and bodybuilders, let's give you a quick blueprint to getting started.
The goal is to re-enter ketosis as soon as possible after your carb days. This means your workouts after those carb-ups should be heavy, compound lifts that can help you deplete glucose and re-enter ketosis fast.
The CKD isn't for everyone. As we've mentioned in this article, it's only recommended for experienced dieters who want to build muscle, increase strength, and improve their overall athletic performance.
If you are a beginner to keto, overweight, or following the low carb, high fat lifestyle for medical purposes, the cyclical ketogenic diet should be avoided. Following a standard ketogenic protocol will be much more effective.
One of the main reasons why people experience ill-effects from the ketogenic diet is because they aren't replenishing their electrolytes after carb restriction.
The several processes and changes that your body goes through as you adopt keto alters the way you handle electrolytes and water.
With that said, having electrolyte imbalances can make your ketogenic efforts a struggle.
Fortunately, knowing this can help you prevent it.
In this Keto Beginners Series, we'll talk about the importance of electrolytes and why you need more than you think.
Electrolytes are minerals found in the body that are important for just about every function including heart health, bladder regulation, allowing your muscles to contract properly, energy and brain functioning and more.
When you don't have enough electrolytes, you'll become victim to the dreaded "keto flu". Many beginners on keto will feel flu-like symptoms if they are electrolyte deficient.
When you're on the ketogenic diet, you're removing carbs almost entirely which means your body will produce less insulin and glycogen stores (from carbs) are emptied.
As these carb stores are emptied, your body will shift from keeping water to excreting it through your urine, sweat, and breath. That's why you'll find that when you first start entering ketosis, you'll have to use the bathroom more frequently.
You'll also notice that you're losing a lot of water weight and feel less bloated.
While this may seem like a good thing, your body is also excreting essential vitamins and minerals known as electrolytes along with the water.
Electrolytes are abundant in certain low-carb foods like green leafy vegetables, nuts, and dark chocolate.
Sodium is the most important electrolyte to monitor when you first go on the ketogenic diet. While in the past we've been taught to keep sodium low, this is only sound advice for people who are on a standard American diet filled with processed carbohydrates and sugar.
When your body excretes water after restricting carbs, sodium comes with it.
To get enough sodium, you can add pink himalayan sea salt to just about everything you eat. Additionally, many keto-ers like to drink bouillon cubes for additional sodium if they haven't hit their daily intake.
If you workout frequently, you should consume the upper threshold as you're excreting even more sodium.
When you think of potassium, most people will refer to bananas as a great source (which should be completely avoided on keto). But what most people forget is, there are several low-carb foods with even more potassium than bananas.
Potassium is crucial for heartbeat regulation and having normal blood pressure levels.
But be careful, having too much potassium may have a toxic effect on your body. You can get ample amounts of it from avocados, nuts, dark chocolate, mushrooms, green leafy vegetables, and even meat.
Everyone knows that calcium from milk helps you build strong bones. It's also essential for maintaining proper muscle and nerve functioning.
Low-carb keto-friendly food sources with calcium include; dark leafy greens, broccoli, hard cheese, salmon, and sardines.
Magnesium is needed for more than 250 reactions in the body.
It helps with muscle function, testosterone regulation, aids in the production of energy and protein, and helps keep bones strong. It's also been shown to help with cramping, food cravings, and constipation.
Natural food sources of magnesium include dark leafy greens like kale and spinach, nuts, and seeds.
We encourage using a magnesium supplement as it may be difficult to get enough magnesium through your diet alone.
While electrolyte intake is crucial, drinking plenty of water is just as important.
As we mentioned previously, water is excreted when you restrict carbs so you need to replenish your body for it to perform at its best.
A good way to determine whether you're getting enough water or not is by looking at the color of your urine. If it's a light yellow or clear, then you're most likely hydrated. The darker yellow your urine is, the more dehydrated you are and should consider increasing your water intake.
Most of the flu-like symptoms you may experience as a beginner is more than likely due to an electrolyte deficiency.
Make it one of your priorities to keep your electrolyte levels in the right place as it could be the difference between a day of lethargy, brain fog, and headaches or an energetic, focused, rejuvenated one.
One of the core, fundamental principles of the ketogenic diet is keeping carbohydrate intake extremely low.
The purpose of keeping carbs low is so your body can start using fats for energy instead of relying on glucose from carbohydrates. This is also known as being in a state of ketosis.
But that doesn't mean you have to completely remove all carb sources from your diet.
In this Keto Beginners Series, we're going to talk about the carb sources you are allowed to eat on the low carb, high fat ketogenic diet.
Everyone has slightly different levels of carbohydrate restriction on the ketogenic diet. While some people can get away with eating more while staying in ketosis, others may need to be more restrictive.
Most ketogenic diet guidelines recommend you stay between 25 - 60g of net carbohydrates per day.
In general, if you're a very active person who exercises 4 to 5 times a week, you can consume more carbohydrates without any repercussions.
But if you live a sedentary lifestyle and overweight, we encourage you to keep carb intake as low as possible.
There are certain foods that contain extremely high amounts of carbohydrates that should be avoided at all costs.
During your ketogenic journey, avoid high-carbohydrate foods including: fruits, pasta, potatoes, chocolate bars, donuts, candy, soda, juice, rice, and bread.
Now that you understand which foods should be avoided at all costs, let's talk about the best ketogenic-friendly carb sources you can still incorporate into your diet plan.
Some of the foods listed below still contain some carbohydrates so it's best not to overdo it especially if you're a beginner.
Cocoa powder and dark chocolate are great alternatives to eating sugary chocolate bars. They're a great source of antioxidants and it's even considered a "superfood" because they contain essential nutrients to help you stay healthy.
Dark chocolate also has flavanols which has been linked to reducing the risk of heart disease by lowering your blood pressure.
It's important to only consume dark chocolate that contains 70% cocoa or more. Anything less usually contains other higher carbohydrate ingredients that could potentially interrupt ketosis.
Tip: A great low-carb snack you can make with cocoa powder or dark chocolate is a keto fat bomb. Simply add cocoa powder into a bowl with almond butter and coconut oil and put it in the microwave until it becomes a consistent liquid. Then, place it in the freezer for half an hour and now you have a tasty, sweet low-carb snack!
Non-starchy vegetables are low in both calories and carbohydrates and have a high nutrient value, making it the perfect keto-friendly carb source.
Most veggies contain fiber which means they don't count towards your daily net carbohydrate goal.
Avocados should be a staple in everyone's ketogenic diet. They are high in essential vitamins and minerals including potassium and magnesium.
Avocados make the keto-adaptation phase much easier because you're replenish your body with the essential minerals it excretes during the initial fat-adaptation stage.
One avocado only contains 2g of net carbs per serving, making it the perfect ketogenic-approved fruit!
Most other fruits are too high in carbohydrates so they should be removed but berries are the one exception.
Berries are both low in carbs and high in fiber.
These fruits are packed with antioxidants and have been shown to provide anti-inflammatory effects and protect against disease.
Remember, they still have carbs so try to keep your berry consumption in moderation.
Shirataki noodles are great for keto-ers who miss eating pasta. These noodles contain less than 1g of carbs because they're mostly water.
You can get them at your local health food store as a fettuccine, linguine, or rice shape.
If you want to make a pasta dish, substitute normal pasta for shirataki noodles for a delicious low-carb meal!
Research has found that olives can help prevent bone loss, reduce inflammation, protect cells from damage, and even decrease blood pressure.
Half of the carbs from olives are fiber so they make for a great carb source on keto.
A 14g serving of olives only contains 1g of total carbohydrates. This means around 7 olives come out to 1g of carbs!
While your carb cravings may feel very intense as a beginner on keto, keep in mind that this is only temporary until your body gets used to becoming an efficient fat-burner.
By replacing high-carb sources with the low-carb foods listed above, you'll provide your body with the essential nutrients it needs to thrive.
Consuming these low-carb sources will also help you stay full so your cravings are drastically reduced!
The ketogenic diet has emerged into the nutrition industry as one of the most popular trends over the past couple years.
With the substantial amount of science-backed evidence proving tremendous health benefits that extend well beyond weight loss, going keto seems to be all the rage.
But some people (mostly beginners) may experience some negative side effects on the ketogenic diet. Luckily, they can be completely mitigated by addressing a few gaps in your low carb, high fat lifestyle.
In this Keto Beginners Series, we'll talk about the most common keto side effects and why they occur.
While there are several different symptoms that may occur after going keto, they're mostly the cause of these three main side effects.
When you first restrict carbohydrates, you're depriving your body of its main energy source that you lived on throughout your whole life. During this time, your metabolism isn't used to using ketones from fat for energy.
This means there will be an adjustment period of around one week where the body feels worn down because you just eliminated its main fuel source.
But don't worry, once you become keto-adapted, your body will begin to use its preferred fuel source (ketones from fat) without having to depend on glucose from carbohydrates for energy.
Also known as low blood sugar, hypoglycemia is a result of keto-adaptation because your body has essentially been running on sugar for your whole life.
When you suddenly switch to fats for fuel, you'll disrupt certain hormone functions such as cortisol (stress hormone).
Hypoglycemia - and the side effects that come with it - will soon subside once your body is officially keto-adapted.
The drastic mitochondrial and metabolic changes that occur when you switch from carbs to fats for energy also comes with an excretion of essential vitamins and minerals.
Since carbs are known to hold water in your body, removing them altogether means your body will also get rid of crucial minerals like sodium, magnesium, potassium, and calcium.
It's extremely important to replenish these electrolytes as a beginner to help you overcome the slight discomfort that comes with becoming keto-adapted.
Most of these following side effects explained below are symptoms of not being keto-adapted and replenishing the minerals your body just excreted during the process.
Displaying flu-like symptoms is one of the most common side effects when you first start the ketogenic diet.
These symptoms include physical and mental fatigue, nausea, headaches, and a runny nose.
The keto flu is a result of hypoglycemia which can be fixed by simply allowing your body some time to adjust to eating a ketogenic diet and maintaining proper electrolyte levels.
Beginners to the ketogenic diet will find that they have an intense craving for sugary snacks.
These cravings are another response to hypoglycemia along with the previous addiction you probably had for carbohydrates and sugar.
Your brain goes into a "panic mode" temporarily when you're making a drastic dietary change and you haven't gotten adjusted to using fat for energy. But don't worry, these cravings will diminish after ketones are properly flowing through your body.
While your body is getting used to ketones for energy, you'll most likely feel weaker in the gym.
Remember, your body is still learning to utilize a completely new fuel source that it's never used before.
But once you become keto-adapted, you'll soon find that your strength and performance will return and in many cases improve.
It isn't uncommon for people to struggle with sleeping as a beginner to the ketogenic diet. This is because cortisol (stress) levels are skewed when you make extreme dietary changes.
Cortisol is the opposite of melatonin which is the hormone your body produces to help you sleep. When cortisol levels are high before bedtime, it'll make falling and staying asleep more difficult.
The most tell-tale sign that your electrolyte and mineral balance is having to go to the bathroom more often than usual. On the ketogenic diet, insulin levels will drop which makes you secrete sodium in your urine.
This is completely normal as a beginner on keto and it's a good sign that tells you you're on the right track with becoming a proper fat-burning machine.
While some of these side effects may discourage you... don't let it!
As long as you give your body some time to adjust to the ketogenic diet, take the proper steps to keep your stress levels low and maintain a proper electrolyte and mineral balance, you can drastically reduce - or completely eliminate - these keto side effects.
Keto Beginners Series: What are the Best Keto-Friendly Sweeteners?
The majority of people who follow the ketogenic diet - or any low-carb diet - find that sugar cravings go away eventually. However, this process takes times and it may feel difficult for you to give up sweets right away.
Especially as a beginner on keto, you are bound to crave sweets every so often. This is completely normal and shouldn't discourage you!
Luckily, there's a way to stay low carb while still satisfying your sugar cravings.
In this Keto Beginners Series, we're going to talk about the best low-carb sweeteners to use on a low-carb diet and which ones to avoid.
It's important to note that you shouldn't make it a habit to use low-carb sweeteners as a total replacement for sugar.
Instead, use them as a tool to help you wean off sugar cravings until eventually you no longer have the desire for it.
Stevia is one of the most popular zero-carb sweeteners on the market. It's an herb also referred to as the "sugar leaf". The USDA (United States Department of Agriculture) labels stevia as a non-nutritive sweetener which means it contains zero calories and nutrients.
Unlike regular sugar, some animal and human studies have found that stevia may actually help lower blood sugar[*].
Stevia is sold in both powdered and liquid form and can be used on any food or drink to help satisfy your sugar cravings.
We encourage people to get liquid drops whenever possible because some powdered stevia products may contain artificial sweeteners like maltodextrin or dextrose. If your local grocery store doesn't have the liquid form, make sure to check the ingredients list for any hidden carbs before buying powdered stevia products.
Monk fruit sweetener is another great zero-carb sweetener that contains compounds known as mogrosides. These are antioxidants that are responsible for the sweetness of monk fruit sweetener[*][*].
In fact, monk fruit sweetener is known to be up to 200 times sweeter than normal sugar. The mogrosides also help release insulin which helps move sugar out of the bloodstream.
Between the antioxidant properties of mogrosides and the zero-calorie content, monk fruit sweetener is one of the best keto-friendly sweeteners you can use.
Xylitol is a sugar alcohol that's just as sweet as sugar and only contains 3 calories per gram.
It naturally occurs in the fibers of vegetables and fruits and is most commonly found in food products like sugar-free candy and gum.
Use xylitol sparingly because higher doses have been linked to digestive problems like diarrhea with too much use.
Sucralose, which you may know as Splenda, is an artificial sweetener that passes right through your body without getting digested which means it doesn't provide any carbohydrates or calories[*].
Similar to other popular "low-carb" sweeteners, many products such as Splenda also contains dextrose and maltodextrin which can kick you out of ketosis. So while sucralose itself is zero-calorie, make sure you aren't purchasing anything that contains hidden carbs.
Note: Sucralose is not an ideal sugar substitute for baking. There are some compounds that may release bad toxins after going through high temperatures.
Erythritol is another sugar alcohol that has zero calories and does not affect your blood glucose.
The molecular structure of erythritol is lighter which means it will not cause any digestive issues that are often reported with other sugar alcohols.
Erythritol is best used for cooking and baking and you may not want to use it to mix in your drinks because it's harder to dissolve than other sweeteners.
Now that you know which low-carb sweeteners are keto-approved, let's quickly go over some sugar substitutes that should be avoided at all costs.
The following sweeteners are known to kick you out of ketosis and spike your blood sugar.
While some people think fruit is perfectly healthy, when you're on keto you'll want to avoid sugar at all costs. This dried fruit contains a large amount of carbohydrates directly from sugar.
Maltodextrin is often found mixed in with low-carb sweeteners. It is highly processed from starchy plants and should be avoided altogether.
Coconut oil and coconut flour is perfectly fine on the ketogenic diet but, coconut sugar should be avoided at all costs. Even though it's absorbed slower than regular sugar, it's still high in fructose which can knock you out of ketosis.
This sugar substitute is mostly fructose which is known to spike your blood sugar and also exacerbates insulin resistance.
Out of all the zero-calorie sweeteners, stevia and monk fruit sweetener seem to have the best health benefit as well as containing zero carb content.
When you're shopping for keto-friendly sweeteners, it's extremely important to check the label for any hidden carbs.
And remember, use these zero calorie sweeteners only as a tool to help you wean off your sugar cravings rather than relying on them for consistent use.
The low carb, high fat ketogenic diet is most popular for its weight loss benefits. Just quickly browse the internet and you'll see thousands of physique transformations after adopting the keto lifestyle.
In this Keto Beginners Series, we'll dive into the additional health benefits you can expect from the low carb, high fat way of eating.
Ketogenic dieting is considered an "anti-inflammatory" diet and has been shown to help mitigate the symptoms mentioned above. Researchers have found that the ketone body, BHB (beta hydroxybutyrate) helps decrease your body's inflammation through the NLRP3 inflammasome[*].
As a beginner on keto, you may feel fatigued and struggle with having a good night's rest. Fortunately, this only occurs when your body isn't used to running on ketones for energy.
Once you become keto-adapted, most people experience a drastic increase in overall energy levels as well as improvements in sleep quality. This occurs because insulin levels are stabilized once your body is used to using fats as a primary fuel source. This gives you a readily available energy source for your brain and body.
Additionally, ketones help improve sleep by increasing slow-wave sleeping patterns and decreasing REM[*].
The ketogenic diet was initially used as a treatment for children with epilepsy back in the early 1900's.
More recent research has now discovered several brain benefits of keto that extend well past the treatment of epilepsy. Scientists are now seeing an increase in memory and cognition in adults as well as improvements in all stages of dementia[*][*].
Keto-ers without any memory impairments have experienced increased mental clarity and focus once their body is keto-adapted.
The ketone body, beta-hydroxybutyrate (BHB), not only promotes muscle gain but also preserve existing muscle mass[*].
In fact, many bodybuilders will adopt the ketogenic diet when they are trying to lose weight because ketone bodies help them maintain muscle while eating at a calorie deficit.
Similarly, ultra-endurance athletes are now utilizing the keto diet to boost overall endurance during long workout sessions like ultra-marathons.
Keto has gained the attention of marathon runners because fat-adaptation provides their bodies with a longer-lasting energy source so they don't end up crashing mid-race.
Recent studies are now looking at the effects of ketone supplementation on cancer with promising results.
Scientists have found that cancer cells feed off of glucose (carbs). When glucose is restricted (by relying on ketones for energy), cancer cells are unable to use ketone bodies for energy so they die off[*][*][*].
While it's important to listen to your physician's advice, following a ketogenic diet may be a helpful aid in cancer treatment and could be worth bringing up to your doctor during your next checkup.
Gout and kidney stones are usually caused by elevated uric acid, oxalate, calcium and phosphorus levels as a result of sugar consumption, genetics, and dehydration.
While uric acid levels may temporarily increase on keto, these levels will come back down and regulate after your body has become keto-adapted (typically one month).
The decreased sugar consumption on keto helps regulate your body's kidney function so it can perform optimally.
Since you're restricting processed carbs and inflammatory foods like grains on the ketogenic diet, your digestive system will thank you.
Many people have seen tremendous digestion improvements after adopting keto. In addition, some researchers are now also seeing a positive change in the gut microbiome in people who follow the low carb, high fat diet[*].
If you have any gastrointestinal problems, the ketogenic diet may be a great way to help with digestive issues.
People with type II diabetes cannot process glucose from carbs correctly to convert into energy.
Over 150 research papers have proven that the ketogenic diet is extremely effective in treating diabetes because it allows the body to run on ketones from fats rather than glucose from carbohydrates[*][*].
The ketogenic diet has also proven to be a great treatment for obesity for the same reason. It helps regulate hormones and improve your metabolism by becoming a fat-burner so the body can properly turn food into energy rather than stored as body fat.
With all of the new science-backed studies showing how healthy the ketogenic diet can be, it's no wonder that this way of eating has garnered the attention of the masses in the nutrition industry.
If you want to improve your overall health, adopting the ketogenic lifestyle may be the answer you're looking for. Make sure to consult with your doctor beforehand if you have any serious health complications.


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Harvard T.H. Chan School of Public Health > Edward T. Ryan
Edward T. Ryan
Ryan Lab
Professor in the Department of Immunology and Infectious Diseases
Department of Immunology and Infectious Diseases
Jackson 504, 55 Fruit Street
Tropical & Geographic Medicine Center, Div. of Infectious Diseases, Massachusetts General Hospital
etryan@mgh.harvard.edu
Professor, Harvard Medical School
Director, Global Infectious Diseases, Massachusetts General Hospital
Our research focuses on host-bacterial pathogen interactions and immune responses, with a particular focus on enteric infections and the development of vaccines protective against enteric infections, and development of diagnostic assays. Specific focus areas include Vibrio cholerae, the cause of cholera; Salmonella enterica, the causes of typhoid and paratyphoid fever; and Shigella spp, the cause of dysentery. We work in collaborative efforts with researchers at the International Centre for Diarrhoeal Disease Research in Dhaka Bangladesh (ICDDR,B), as well as with colleagues in Nepal, Pakistan, Haiti, and South Sudan.
Immune responses during cholera
In a collaborative effort with researchers at the International Centre for Diarrhoeal Disease Research in Dhaka, Bangladesh (ICDDR,B), we are evaluating immune responses in humans infected with Vibrio cholerae, the cause of cholera. V. cholerae is endemic in over 50 countries, infects approximately 3-5 million individuals globally, and results in the death of approximately 100,000 individuals each year. Individuals most affected by cholera are those most impoverished, especially those lacking safe water and sanitary facilities, as well as individuals displaced by war, famine, disasters, and conflict. Cholera can be explosively epidemic, and the global burden of cholera may well increase with climate change, severe weather events, and increasing urbanization. V. cholerae is a human-restricted infection, and current cholera vaccines provide relatively short-term protection against disease. The mediators of protective immunity against cholera are poorly understood. To address this, we are applying a number of high throughput and platform technologies to assess innate and adaptive immune responses in humans with cholera and their household contacts, stratifying responses in the latter by subsequent protection from disease, and comparing responses in the former to those that occur in recipients of current cholera vaccines. The goal of these studies is to identify the mediators of protection against cholera, in order to advance improved prevention strategies, as well as to advance vaccine development and deployment.
Host-pathogen interactions during typhoid fever
In a collaborative effort with researchers at the International Centre for Diarrhoeal Disease Research in Dhaka, Bangladesh (ICDDR,B), we are evaluating host-pathogen interactions and immune responses in humans infected with Salmonella enterica serotype Typhi (the cause of typhoid fever) and S. Paratyphi (the cause of paratyphoid fever). Together, S. Typhi and S. Paratyphi cause approximately 20 million cases of enteric fever world-wide, resulting in approximately 200,000 deaths each year. Most of these deaths occur in impoverished children and young adults. Although usually caused by S. Typhi, one in four cases of enteric fever is caused by S. Paratyphi in many areas of the world. S. Typhi and S. Paratyphi are particularly common among urban residents in informal settlements and slums, although any individual lacking safe water and sanitary facilities is at risk of infection. Vaccines against S. Typhi provide only 50-60% protection against disease for 2-5 years, and, at present, there is no commercially available vaccine against S. Paratyphi. There is also no good point-of-care test to diagnose individuals with enteric fever, and S. Typhi and S. Paratyphi are becoming increasingly resistant to antimicrobial agents.To address this, we are evaluating host-pathogen interactions directly in humans infected with S. Typhi and S. Paratyphi. We are applying a number of technologies to evaluate innate and adaptive immune responses directly in humans infected with S. Typhi and S. Paratyphi in Bangladesh, and we are evaluating bacterial responses in humans during these human-restricted infections. The goal of these studies is to develop improved diagnostic assays, antimicrobial agents, and preventative strategies against these infections.
Immunization approaches for enteric infection
A fundamental challenge facing many enteric and mucosal vaccines is their inability to induce long-term protective immunity. Many of these vaccines may not be prominent inducers of memory cells, which play critical roles in mediating long-term protection against disease. Using our analysis of memory B and T cell induction during wild-type human enteric infection in Bangladesh, we are evaluating the ability of a number of vaccination approaches and strategies to induce long-term memory responses protective against mucosal and enteric infections, including development of enteric conjugate vaccines, and analysis of oral-transcutaneous prime-boosting approaches.
Global TravEpinet (GTEN)
To extend our analysis of infections associated with living in, traveling through, or immigrating from resource-limited areas, we also work with the U.S. Centers for Disease Control and Prevention through the GTEN (Global TravEpiNet; Global Travelers' Epidemiology Network) Program. GTEN's mission is to advance the health of American residents who travel internationally, as well as to lessen the likelihood of disease importation into home communities. GTEN-relate resources are available at Heading Home Healthy.
M.D., 1988, Harvard Medical School
Ryan Lab Website