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The 50 Best Ways to Boost Your Metabolism, Says Science
Scale still won't budge? These tips will help turn your metabolism into a fat-burning machine.
By Eat This, Not That!
Published on October 6, 2021 | 8:30 AM
Metabolism. It's the set of life-sustaining chemical transformations within the cells of living organisms. It's such a big concept that it's understandable to feel as if it's beyond your control. But that's not true!
If you're wondering how to increase metabolism, we've rounded up the 50 best quick and easy ways to rev your fat-burning furnace to help you reach your weight loss goals that much faster. And to keep you on track, be sure you're stocked up on The 7 Healthiest Foods to Eat Right Now.
Eat enough
If you want to weigh less, you've got to eat less, right? Well, if you're not eating enough calories, it can cause your body to lose muscle mass, which will decrease the rate of your metabolism. Plus, when you skimp on calories, your body slows the rate at which it burns calories to conserve the fuel it's got.
"Under-fueling is just as risky as over-fueling," explains Carolyn Brown, MS, RD at Foodtrainers in Manhattan. Lisa Moskovitz, RD, CDN, of the New York Nutrition Group agrees: "In an attempt for quick, noticeable weight loss, many people wrongfully believe that eating as few calories as possible is the best solution. Not only can this lead to numerous nutritional deficiencies as the body is getting less food overall, but it can also actually have the opposite effect on weight loss." Instead of cutting calories like crazy, use the simple diet and exercise hacks below that can help you slim down quickly and safely without screwing up your metabolism.
Put on muscle
Even when you're at rest, your body is constantly burning calories. In fact, 60 to 80 percent of the calories that you burn each day are being used up just keeping you alive, according to research published in Frontiers in Physiology. Studies show "resting metabolic rate" and total calories burned is much higher in people with more muscle because every pound of muscle uses about 6 calories a day just to sustain itself. If you can pack on just five pounds of muscle and sustain it, you'll burn the caloric equivalent of three pounds of fat over the course of a year.
RELATED: Learn how to fire up your metabolism and lose weight the smart way.
Try HIIT workouts to build muscle mass
When it comes to the best workouts for weight loss, neither weights nor cardio can completely move the needle on their own. Interval training is the best way to shed pounds, increase your metabolism, and improve insulin sensitivity. One International Journal of Obesity study found that 20-minute HIIT workouts helped women lose 5.5 more pounds and gain more lean muscle mass over the course of 15 weeks than women who did long, steady cardio workouts.
At the gym, sign up for a HIIT class, or turn your favorite aerobic exercise, (running, biking, even walking) into an interval workout by adding periods of intense speed (start with 30 to 60 seconds) followed by periods of rest (normal speed) for the same amount of time. Do this six to 10 times to complete a fat-slashing workout. As you get better, slowly increase the amount of time of increased intensity.
Eat enough protein daily
The more muscle you have, the more calories you burn—no matter what you're doing. Hitting the gym helps you build muscle and eating protein keeps your gains from breaking down and slowing your metabolic rate as a result.
Research has found that because protein is more difficult for the body to break down and digest than other nutrients, it can increase post-meal calorie burn by 5 percent. Aim to incorporate some protein into every meal and snack throughout the day.
Metabolism-boosting foods high in protein include:
Flank, hanger, or skirt steak
Protein needs differ by individual, but typically consuming 0.8 to one gram of protein per kilogram of body weight per day should be sufficient enough to fuel weight loss, says Leah Kaufman, MS, RD, CDN, a New York City-based dietitian. For a 130-pound (59 kilograms) person, that would equal between 46 and 58 grams of protein.
Choose whole grains
It takes the body extra effort to break down whole grains than more refined and processed grains, like the flour ordinarily used to make bread and pasta. You can help keep your metabolic rate elevated by consuming foods that the body has to work harder to digest, as shown in a Food & Nutrition Research study. Pomona College researchers found that consuming whole foods increased your post-meal energy expenditure by 50 percent compared to eating processed foods.
Your go-to foods that boost metabolism are whole grains that are also rich in fiber.
Sprouted grain bread
Get a good night's sleep
Jimmy Fallon's doing great, but now it's time to DVR him and start getting to bed earlier. A study in Finland looked at sets of identical twins and discovered that in each set of siblings, the twin who slept less had more visceral fat. If you do nothing else differently, just getting an extra half hour of shuteye will make all the difference. If you're chronically sleep deprived, don't be surprised if you gain a few pounds without eating a morsel of extra food. "A lack of sleep can cause several metabolic problems," says nutritionist and Holistic Health Coach Seth Santoro. "It can cause you to burn fewer calories, lack appetite control and experience an increase in cortisol levels, which stores fat."
Lack of sufficient sleep—under the recommended seven to nine hours a night for most adults—also leads to impaired glucose tolerance, a.k.a. your body's ability to utilize sugar for fuel. "We all have those less-than-adequate nights of sleep," says nutritionist Lisa Jubilee, MS, CDN. "But if it's a regular thing, you're better off lengthening your night's sleep than working out, if fat loss or weight maintenance is your goal."
And stop napping
Research has found that people burn fewer calories when they sleep during the day and log their waking hours after the sun's gone down. To come to this finding, researchers at the University of Colorado at Boulder studied 14 healthy adults for six days. For two days, study participants slept at night and stayed awake during the day, then they reversed their routines to mimic the schedules of night owls. When participants slept during the day, researchers found that they burned 52 to 59 fewer calories than they did while catching their Zzzs in the evening—likely because the schedule messed with their circadian rhythm, the body's internal clock that plays a major role in metabolism function. If you have no choice but to sleep during the day, aim to cut 50-60 calories from your daily diet.
Eat more high-fiber beans
Not only are beans a great source of plant-based protein, they're also packed with both soluble and insoluble fiber. The process of digesting the fiber and protein in beans burns extra calories, and both types of fiber help lower insulin levels after digestion and cause your body to store less fat. Think of every bean as a little metabolism-boosting pill. One study found that people who ate a ¾ cup of beans daily weighed 6.6 pounds less than those who didn't—despite bean eaters consuming, on average, 199 calories more per day.
Reduce common stressors
Stress can actually cause the body to metabolize food more slowly, according to research published in the journal Biological Psychiatry. To make matters worse, the food we crave when we're stressed out tends to be fatty and full of sugar. Researchers say that the combination of high-cal cravings and a stress-induced, snail-paced metabolic rate can result in significant weight gain. To increase your metabolism, fight stress with laughter. Research shows that smiling and laughing causes levels of stress hormones to diminish.
Make sure you're getting enough vitamin D
If there's one supplement most Americans should be taking, it's vitamin D. It's essential for preserving metabolism-revving muscle tissue, but researchers estimate that a measly 20 percent of Americans take in enough via their diet. While you can nail 90 percent of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon, popping a daily supplement is pretty convenient.
Good dietary sources of vitamin D for metabolism:
Tuna: 68 IUs per 3 ounces White Albacore tuna (11% DV)
Fortified low-fat milk: 120 IUs per cup (20% DV)
Eggs: 40 IUs per fried egg (7% DV)
Drink a glass of water in the morning when you wake up
For nutritionist Lisa Jubilee, one of the best and cheapest ways to give your metabolism a jolt is to drink water (she suggests 20 to 32 ounces) shortly after waking. Why? During sleep, your body's metabolic function slows down, and unless you wake up in the middle of the night to swig some water, you're not taking in any fluids. Jubilee suggests completely rehydrating before stressing your body with any other food or drink. "My clients who have implemented this report less bloating, more energy and a smaller appetite," she says. Her motto for getting your inner furnace stoked and ready for the day: "Rehydrate, then caffeinate!"
And drink more water in general
Weight loss doesn't get easier than this: Simply drinking more water may increase the rate at which healthy people burn calories, according to a study in The Journal of Clinical Endocrinology and Metabolism. After drinking approximately 17 ounces of water (about 2 tall glasses), participants' metabolic rates increased by 30 percent. The researchers estimate that increasing water intake by 1.5 liters a day (about 6 cups) would burn an extra 17,400 calories over the course of the year—a weight loss of approximately five pounds!
Pack snacks on the go
"Always be prepared for a busy or unpredictable day by keeping healthy snacks on you, at your desk, in your car," says Amy Shapiro, MS, RD, CDN, and member of our medical board. Shapiro says that if you have to skip breakfast, lunch, or even dinner during your quest to look your best, you can keep your energy levels up while making healthy choices. "You'll have no reason to run to the vending machine for chips or stick your hand in the candy bowl," she says.
Shapiro recommends eating snacks to keep your metabolism humming such as:
Almonds or other unsalted nuts
Chia bars
Cut back on diet soda and artificial sweeteners
Yeah, yeah, it has zero calories, but drinking diet soda may yet play havoc with your goal of having a flat belly. Research published in the journal Trends in Endocrinology & Metabolism shows that artificially sweetened beverages may screw up the body's normal metabolic response to sugar, actually increasing appetite! Increasingly, diet drinks are being linked to weight gain, metabolic syndrome and a host of other ills. (Find out what happens to your body when you give up soda.)
A 2003 study in the International Journal of Obesity demonstrated that a low-calorie diet that's rich in almonds could help people shed weight. Not only do the good monounsaturated fats in almonds have an effect on insulin levels, say scientists, but also give dieters a feeling of fullness, meaning that they are less likely to overeat. So stock your pantry with almonds, walnuts, and nut butter.
The smoothie revolution is here, and lots of people are swilling down bushels of leafy greens. Believe it or not, there's a downside to this ingenious delivery method. A big part of the body's job—breaking down food so that the body can absorb nutrients—has been outsourced to our Nutribullets and Vitamixes. That means that the body is expending much less energy than it would if we were eating kale, spinach, and bananas in their solid form. Smoothies are great for weight loss, but by prioritizing lean meats, fish, fibrous vegetables and fruit, you are driving up TEF (the "Thermic Effect of Food," or your metabolic rate after eating) and expending more calories on digestion.
Eat salmon
There are plenty of fish in the sea, but salmon may be the best one when you're trying to find out how to increase metabolism. That's because most cases of underactive thyroid are due to inflammation of the gland, and salmon boasts significant anti-inflammatory properties thanks to its rich omega-3 fatty acid content. In fact, a study in the European Journal of Clinical Nutrition looked at the effects of weight loss and seafood consumption and showed salmon to be the most effective at reducing inflammation—better than cod, fish oil, and a fish-free diet.
Eat iron-rich foods
Iron deficiency affects more than 1 in 5 women in the U.S. Being deficient in essential minerals can show up in all kinds of ways, such as fatigue and anemia, but an iron deficiency can also be a blow for your metabolic health. See, your body can't work as efficiently to burn calories when it doesn't have what it needs to work properly. On the other hand, when you treat iron deficiency with sufficient iron intake, you can lose weight and improve metabolic parameters such as lowering blood pressure and bad cholesterol levels, according to a Clinical Therapeutics study.
Iron-rich foods you can add to your diet to boost metabolism include:
1 cup iron-fortified breakfast cereal, 100% DV iron
1 cup of lentils, 36% DV iron
3.5 ounces ground beef, 15% DV iron
1 cup spinach, 24% DV iron
Eat three meals a day
Bodybuilders have long sworn by eating every few hours to keep their muscles fueled, but don't discount the weight loss potential of three squares a day. A study in the journal Hepatology put two groups of men on weight-gain diets. One group divided the calories among three small meals with snacks in between while the second group ate the same number of calories in three square meals. While both groups gained weight, researchers found that belly fat—the dangerous kind that increases heart-disease risk—only increased in the high-meal frequency group.
Drink less alcohol to increase fat burn
While drinking in moderation every so often won't do too much harm to your waistline, making it a habit can slow down your metabolic rate. Why? When your body has a cocktail to break down, it takes precedence over any food that you've already eaten that's waiting to be digested. This slows down the entire metabolic process. On the occasions that you decided to indulge, stick to low-calorie drinks. Alternate your alcohol with water to slow your pace, and cut yourself off after two drinks. Avoid ordering high-cal bar food like fries and burgers. An important note: Wine in moderation can have numerous benefits, including weight loss!
Eat zinc-rich oysters
Shuck one for your metabolism. Heck, make it a half dozen. After all, oysters are one of the best dietary sources zinc—a mineral that's critical for thyroid health. In fact, the body needs enough zinc to activate production of thyroid hormone. And, in turn, we need enough thyroid hormone to absorb zinc. Any way you look at it, deficiencies are likely to result in a sluggish metabolism, and supplementing with the mineral has shown to get weight loss back on track. One study in Nutrition Research and Practice found that obese people who consumed 30 milligrams of zinc per day—the equivalent of just six raw oysters—had improved BMIs, lost weight, and showed improvements in blood cholesterol levels. Get shucking!
Snack on yogurt
Probiotics in products like yogurt and fermented foods like pickles and sauerkraut help good bacteria in the gut process food more efficiently. Not only is yogurt a great source of protein and calcium, a Nature study found that eating it as part of a reduced-calorie diet can help shrink your waistline. And you can incorporate it into dishes throughout the day.
Brew a caffeinated cup of coffee
Coffee is one of the best drinks for weight loss because it boosts your metabolism. A study published in the journal Food Science and Biotechnology found that caffeine revs the sympathetic nervous system and increases lipolysis (aka fat burn). A cup of black coffee is a good pre-workout beverage, too: Researchers found that cyclists who took a caffeine supplement were able to ride about a mile farther than those who took a placebo. Make yours a venti and skip the sweeteners.
But don't overdo it on the caffeine
Have a few cups of java for a metabolism boost, but if you're never seen without a mug at your lips, that could work against you, says Shapiro. Caffeine is a natural appetite suppressant. If you're constantly consuming it, you may not eat much—or realize how hungry you really are—until you get home for dinner. "Not eating enough throughout the day can make your metabolism sluggish," she says. "By the time you eat dinner, instead of immediately using that food for energy, your body is aggressively storing it as fat, just in case it will be deprived again." Stick to three to four cups of coffee a day to keep your caffeine intake under control.
Add more avocado
It's like butter that grows on trees. But instead of the cholesterol, trans fats, and saturated fats in real butter, avocado contains metabolism-enhancing monounsaturated fat. And that's not all. Each creamy fruit is also packed with fiber and free-radical-killing antioxidants. Free radicals are destructive rogue oxygen molecules—natural byproducts of metabolism—that trigger various chain reactions in the body that destroy cells and DNA, causing all kinds of health problems. Antioxidants in fresh fruits and vegetables can help neutralize some free radicals, but they can't reach the mitochondria—the base camp for the free radical army—and that's a problem.
When your mitochondria aren't working properly, your metabolism runs less efficiently. Enter: Avocado. A 2015 study found that monounsaturated-rich oil pressed from the fruit can help mitochondria become more resilient. Researchers say the results jive with low-disease rates in Mediterranean countries where olive oil—nutritionally similar to the avocado—is a diet staple.
Always opt for organic beef, eggs, and dairy
"Hormones dictate how our body utilizes the energy we give it," says nutritionist Lisa Jubilee. "Between our reproductive, thyroid and growth hormones, appetite, insulin, and hunger hormone leptin and ghrelin, our bodies have to perform a tricky balancing act to keep us lean, energized and viable reproductive beings." Those tasks have become much more difficult because of the hormone residues we consume via cage-raised foods. If you want to give your metabolism a leg up, Jubilee says, switch to organic, grass-fed, pasture-raised beef, eggs, and dairy products, thereby avoiding those nasty hormones at mealtime.
Choose broccoli
Calcium and vitamin C team up well to boost metabolism. Broccoli contains both nutrients, not to mention the kind of fiber that's been shown to increase TEF. What's more: Broccoli contains a compound that works on a genetic level to effectively "switch off" cancer genes, leading to the targeted death of cancer cells and slowing of disease progression.
Laugh more
It's no joke: Genuine laughter may cause a 10–20 percent increase in basal energy expenditure and resting heart-rate, according to a study published in the International Journal of Obesity. That means a 10-15 minute giggle fest could burn up 40 to 170 calories. Let us hear you lol!
Add mustard to meals
Add mustard to your meal, and feel the burn—literally! Scientists at England's Oxford Polytechnic Institute found that by eating just one teaspoon of mustard (about 5 calories) can boost the metabolism by up to 25 percent for several hours after eating. The benefits, researchers say, may be attributed to capsaicin and allyl isothiocyanates, phytochemicals that give the mustard its characteristic flavor.
Move for two minutes
Forget slogging on the treadmill for hours, research printed in the journal Physiological Reports showed that people who did five 30-second bursts of max-effort cycling, followed by 4 minutes of rest, burned 200 extra calories that day. That's just 2.5 minutes of work for a resting metabolism boost that will last 24 to 48 hours!
Pick spicy peppers
It's well reported that fiery capsaicin (think: hot sauce, cayenne, chili) can rev up the metabolism, but study findings presented at the Experimental Biology meeting in Anaheim, California, showed similar weight loss potential in dihydrocapsiate (DCT), the non-spicy cousin of hot peppers. Participants who ate the most DCT experienced a metabolic boost that was nearly double the placebo group! Bottom line: Pile on the poblanos!
Lower your bedroom temperature at night
A striking new study published in the journal Diabetes suggests that simply turning on the AC may subtly transform a person's stores of brown fat, the "good" fat stimulated by cold temperatures, that serves to keep us warm by burning through "bad" fat stores. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the men had almost doubled their volumes of brown fat. Cool!
Eat the bulk of your carbs at night
One study in the European Journal of Nutrition put two groups of men on identical weight loss diets. The only difference? Half of the group ate their carbs throughout the day while the second group reserved carbohydrates for nighttime. The result? The nighttime carb group showed a significantly higher diet-induced thermogenesis (meaning they burned more calories digesting their food the next day). On the other hand, the daytime-carb group showed increased blood sugar levels. Experts believe that when you give yourself large gaps between your carb intake (like fasting overnight), your body is more equipped to deal with your intake of blood-sugar-raising carbs when you have them next.
Add vinegar to meals
Not only is vinegar great on salad, it's also shown to "switch on" genes that release proteins that break down fat. In a study of 175 overweight Japanese men and women published in Bioscience, Biotechnology, and Biochemistry, researchers found that participants who drank one or two tablespoons of apple cider vinegar daily for 12 weeks significantly lowered their body weight, BMI, visceral fat, and waist circumference.
Have an egg yolk—or two
Although it's true that egg whites are low in calories, fat-free, and contain most of the protein found in an egg, eating the entire egg is beneficial to your metabolism. The yolk contains many metabolism-stoking nutrients, including fat-soluble vitamins, essential fatty acids and—most significantly—choline, a powerful compound that animal research shows can prevent the storage of fat around your liver. Worried about cholesterol? New studies have found that moderate consumption of one to three whole eggs per day has no negative effect on 70 percent of the population's lipid (fat) profile and may actually improve it.
Use extra virgin olive oil
Our bodies need dietary fat—particularly healthy oils—in order to lose weight and function properly. The right kinds of fats and oils help quash hunger, maximize your metabolism, and speed nutrients through your body by helping to absorb fat-soluble nutrients. Diets high in healthy monounsaturated fats, like olive oil, can actually help the body to burn calories and lose weight compared to low-fat diets.
Additionally, studies show extra virgin olive oil may also increase blood levels of serotonin, a hormone associated with satiety.
Sip on green tea
If you always opt for coffee over tea, you could be missing out on a major metabolism boost. A Penn State animal study found supplementing exercise with green tea can actually boost weight loss. In fact, after 16 weeks, rats experienced a body mass reduction of 27.1 percent and an average abdominal fat mass reduction of 36.6 percent. What's green tea's magic? The brew contains catechins, a type of antioxidant that triggers the release of fat from fat cells and helps speed the liver's capacity for turning fat into energy.
Drink full-fat milk
Studies conducted at The Nutrition Institute at the University of Tennessee suggest that consuming dairy may help your body metabolize fat more efficiently. Other studies have shown that increased calcium intake from dairy products (though not from supplemental calcium carbonate) caused study participants to poop out more fat as opposed to it sticking around on the body.
Stand at work three hours a day
Ideally, we sleep about eight hours for every 24. Most people spend another seven to ten hours sitting at their desk. That means most of us spend the overwhelming majority of our time sedentary. Our bodies weren't designed for this level of inactivity—most of humans' evolutionary history involved being active, searching for food and fuel. Nutritionist Lisa Jubilee says that one way to burn more calories daily is to stand more and sit less. She cites a British study which found that standing at work burned 50 more calories per hour than sitting. If that doesn't sound like a lot, consider this: If you stand for just three hours of your day, in one year you'd expend more than 30,000 extra calories—which amounts to about 8 pounds of fat!
Eat more garlic
Recent studies have shown that garlic supports blood-sugar metabolism and helps control lipid levels in the blood. Adding garlic to foods that are rich in fats and carbohydrates may keep those substances from doing the damage they're known to do. What's more, eating garlic can help boost your immune system, help ward off heart disease, fight inflammation and lower blood pressure, to name a few.
Nibble on dark chocolate
In a study conducted by Swiss and German researchers, lucky participants ate about 1.5 ounces of dark chocolate daily for two weeks. Ultimately, these chocolate nibblers had lower stress-hormone levels and a more regulated metabolism than a control group. Scientists speculate that chemicals in cocoa, such as flavonoids, play a role in regulating metabolism by alleviating stress that can cause your fat-burning engines to go on the fritz. Should you think this is a license to go wild, take heed: We're talking small amounts of high-quality dark chocolate. Researchers say 1.5 ounces is enough.
Turn off sleep-blocking blue light at night
Want to have a faster metabolism? Install apps like f.lux or Twilight on your devices. They reduce certain parts of the light spectrum as your bedtime approaches. Studies have shown that LED lights in phones disturb the production of the sleep hormone melanin. A purring metabolism is greatly helped by a good night's sleep. So take your late-night texting down a notch or two… At least in terms of screen brightness.
Have some cheese
You might want to think twice before ditching dairy if you're trying to lose weight—despite what your Paleo-preaching CrossFit friends tell you. Cheese is a satisfying, portable, and inexpensive food that's packed with calcium, vitamin D, and protein. "Calcium can also promote weight loss because it helps maintain muscle mass, which boosts and helps maintain metabolism, helping you burn calories more efficiently throughout the day," says Tanya Zuckerbrot, RD, author of The Miracle Carb Diet: Make Calories & Fat Disappear—With Fiber! That doesn't mean you can help yourself to a cheese-drenched casserole, though. Work cheese into fiber-rich snacks to make them more satiating.
Give up sugary energy drinks
Caffeine may provide a bit of a boost to the metabolism, especially when ingested before exercise, but no amount of metabolic boost can burn off the empty calories that energy drinks supply. According to one study published in Mayo Clinic Proceedings, a typical energy drink serves up a quarter cup of sugar—calories that hit your body all at once and trigger fat storage. If you want to burn calories, try the miracle beverage known as tap water.
Eat full-fat foods
A new report from the Credit Suisse Research Institute found that more and more of us are choosing whole-fat foods over skim, lite, fat-free or other modern monikers of leanness. And while many health organizations like the American Heart Association still want us to cut down on fat—particularly saturated fat—this full-fat trend may be a healthy rebellion against those decades-old credos, according to recent studies. In fact, people who eat a lot of high-fat dairy products actually have the lowest incidence of diabetes, according to a 2015 study of 26,930 people in the American Journal of Clinical Nutrition. Those who ate a lot of low-fat dairy products, on the other hand, had the highest incidence. The researchers speculated that while calcium, protein, vitamin D, and other nutrients in yogurt are indeed good for us, we need the fat that goes along with them in order to reap their protective effects.
Eat an apple a day
Eating an apple each day can help prevent metabolic syndrome, a disorder associated with abdominal fat, cardiovascular disease, and diabetes. They'll keep the doctor away and your muffin tops at bay because apples are a low-calorie, nutrient dense source of fiber, which studies have proven to be integral to reducing visceral fat. A recent study at Wake Forest Baptist Medical Center found that for every 10-gram increase in soluble fiber eaten per day, visceral fat was reduced by 3.7 percent over five years!
Focus on fiber
Studies show that those who eat the most fiber gain the least weight over time and that eating fiber can decrease your risk of belly fat by 3.7 percent. Aim for about 28 grams of fiber a day—the amount present in about three servings each of fruits and vegetables.
Plan a weekly cheat meal
Experts agree that including a weekly cheat meal into your healthy-eating plan can actually help you reach your weight loss goals. Plus, a recent study published in the International Journal of Obesity, discovered that dieters who took a two-week break from their low-calorie meal plan lost more weight than those who dieted consistently.
Having a strategy is key: "By planning your cheat meal, you know what you'll be eating and can cut a few extra calories earlier in the day," says Jim White, RD, ACSM Health Fitness Specialist and owner of Jim White Fitness & Nutrition Studios. "This also allows you to really pick a favorite food instead of wasting calories on something you didn't enjoy."
Have a high-protein breakfast
Contrary to popular belief, researchers now say breakfast doesn't kickstart the metabolism and may not be the most important meal of the day. A study in the American Journal of Clinical Nutrition had more than 300 overweight participants consume diets that included either eating or skipping breakfast. At the end of 16 weeks, dieters who ate breakfast lost no more weight than the breakfast skippers. And a second study in the same journal found eating breakfast had zero impact on resting metabolism. Breakfast is an ideal place to squeeze protein, fiber, and other nutrients into your day, but if the choice is a doughnut or nothing, opt for the nothing. Start your day with lean protein, which burns twice as many calories during digestion as fat or carbs. But don't stress about squeezing it in before 9 a.m.
Drink Oolong Tea
This antioxidant-rich, traditional Chinese tea not only helps keep cholesterol levels in check and aids digestion, it can also help rev up your metabolism. Like green tea, oolong is packed with catechins, which boost weight loss efforts by improving the body's ability to metabolize fat. A study in the Chinese Journal of Integrative Medicine found that participants who regularly sipped oolong tea lost six pounds over the course of six weeks.
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A great idea... but how do you hook up 4-wire phones to 8-wire CAT5e? Which pairs do you use?
In 2006, I re-wired my 41 year old house with combo cable (sometimes referred to as "smart cable" or "quad cable", the version I used was similar to this: Quad Cable). My grand plan was to pull this cable -- which comes in several versions, but I used one with 2 RG6Q coax cables and 2 CAT5e cables -- to each room in the house, as well as to the garage, my workshop, and possibly even to the back patio. (Ultimately, I wired all the rooms in the house, the workshop and the garage, but never made it to the patio...yet. I'm still hoping to get back up into the attic and finish the job one day.) I used both RG6Q cables for satellite (DirecTV), and then one CAT5e cable for ethernet and the other for telephone.
With that plan in mind, I searched far and wide on the internet to figure out what the 66-block wiring order should be for the 4-wire telephone installation using CAT5 cabling.
I did find it on a couple sites, but only one (Wolfgang S. Rupprecht's "Cat5 To Every Room of the House" page, which no longer seems to be available) had what I thought was a clear graphical representation. On the other hand, that site also had a typo in the color codes -- it showed all the wires in a CAT5 cable being striped, whereas in fact only half of them have stripes, the other half being solid colors. So I'm borrowing the format of Wolfgang Rupprecht's table here, but correcting the color codes on the CAT5 wires. The other difference with my version is that I've tried to make the color coding a bit easier to read than on his page -- just because I need it to be as clear as possible!
So if you've been wondering which CAT5 pairs to use when you hook up a telephone line, here you go... use it in good health.
By the way, and for what it's worth, I've also read on more than one site that mixing ethernet and phone on the same ethernet cable is not recommended. Ringing voltage on the phone line can, in some cases, interrupt the ethernet connection. And, perhaps more importantly, gigabit ethernet needs the spare pairs on the CAT5 cable, so don't put phone on the same cable if you ever want to move to gigabit!
Last updated on Tuesday April 7, 2015 at 11:26 PM	CST.


Clouds are falling! What to do! Protect earth, drag all the clouds to the angel with the help of your finger.
You are an angel if you miss 10 Clouds then you will then lose the game, try to get drag the clouds to the angel to destroy them and get a score! Each Level gets more difficult. When you get to 9 missed there would be redline alert that will come on.


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Womenvoiceshozierhozier cherry wine
Watch Hozier's Haunting New Music Video About Domestic Abuse
The video shines a much-needed spotlight on the effects of domestic violence.
Alanna Vagianos
Senior Gender Reporter, HuffPost
Feb 16, 2016, 11:19 AM EST
Hozier's new music video for the song "Cherry Wine" depicts the cycle of domestic abuse that far too many women experience around the world.
The singer/songwriter released the music video just days before Valentine's Day. The music video stars Oscar-nominated actress Saoirse Ronan and actor Moe Dunford.
The video features Ronan and Dunford in what-looks-to-be a passionate and loving relationship. Before they head to bed however Ronan sits in front of a mirror and wipes away her makeup to reveal a large bruise on her eye.
"With the song Cherry Wine, I tried to get across the difficulty of coming to terms with and facing up to domestic violence and the dynamic of an abusive relationship," Hozier wrote on his website.
Paired with Hozier's haunting chorus, the video is a powerful reminder of the dynamics that make it so difficult for a woman to simply walk out on her abuser. "The way she shows me I'm hers and she is mine," Hozier sings in the chorus. "Open hand or closed fist would be fine. The blood is rare and sweet as cherry wine."
All the proceeds from the song will go to over 20 domestic violence charity organizations around the world. "Domestic violence is an ongoing issue in our society, the statistics of which are shocking and the effects of which damage whole families, communities and span generations," Hozier wrote on his website.
In the U.S., 1 in 4 women and 1 in 7 men will experience intimate partner violence at some point in their lifetimes. Every day, three women are murdered by a current or former male partner in the U.S.
"I hope through the video and song we can shine light on the issue and complexity of domestic abuse and in doing so help those caught up in the cycle of domestic violence," Ronan added on Hozier's website.
Well done, Hozier.
Head over to Hozier's website to read more about the song or to download it from iTunes.
Need help? In the U.S., call 1-800-799-SAFE (7233) for the National Domestic Violence Hotline.
Shocking Domestic Violence Statistics
voiceshozierhozier cherry winehozier cherry wine music videohozier new music

redpajama_set_name: RedPajamaCommonCrawl


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Tim Burgess quit drugs for singing
The Charlatans frontman Tim Burgess decided to quit drugs because he "couldn't sing" or "fight any battles"
Tim Burgess quit drugs because he couldn't sing anymore.
The Charlatans frontman realised he needed to get sober during recording for the group's 2006 album 'Simpatico' because he was completely "incapacitated" by his habit.
He said: "I couldn't sing anymore. I stopped being able to sing.
"I really wanted [producer] Adrian Sherwood to do the album and there were other forces that got us to try and turn a dub-inspired album into a rock album and I couldn't fight the battle because I was incapacitated.
"So I couldn't sing and I couldn't fight any battles and the music wasn't as good, so that was when I made a conscious decision to change everything.
"How bad had it got? Slurring on records."
His bandmate Mark Collins added: "There were moments we just went, 'Tim, come back in the morning.' "
Tim booked into a hotel for a self-imposed detox but then need to go to the "soul gym" to build himself back up.
He said: "I felt a bit like an empty shell for a while and I had to start building the stuff that makes the soul again.
"Coke's a rubbish drug and it does take the soul out of you. So I started going to the soul gym."
Though Tim - who now practices transcendental meditation - doesn't miss drugs, he doesn't regret his wild ways.
He added to NME magazine: "I enjoyed the experimentation. I don't miss it and I don't recognise that person really, but I know that that person enjoyed it.
"I can't imagine ever going back there at all, but I enjoyed the ritual of going to try and find some drugs just to go out and DJ.
"I'd wake up in the morning and think about it, 'I'd better call early.' "
The Charlatans' new LP features Paul Weller and Johnny Marr(20 Mar 2017)
Music gossip
Book Festival for music lovers: Wilko Johnson, Billy Bragg and more share their stories(4 Aug 2016)
Compelling stories and insights across the Book Festival's music strand
The Charlatans to play secret set at Glasto?(25 Jun 2015)
The Charlatans' later drummer to appear on album(26 Nov 2013)
The Charlatans perform at sea(22 Jun 2012)
The Charlatans to play at sea(1 Jun 2012)
Tim Burgess' 'explosive' supergroup(14 Sep 2010)
Mad Decent records(14 May 2009)
Music gossip (Celebrity gossip)


Hi guys! It's been a long time since we've talked about makeup on here, so I thought what better way to bring it back than by linking my FAVORITE products that I use pretty much every single day.
"What do you have on your face?", is actually a quite common question that I get. So today I'm going to answer that for anyone who is interested.
PS: sometimes I like to switch it up so I don't run out of my favorite things too fast, so I'm going to include those products as well.
Tell us on instagram what your favorite products are! We loooove trying new things!


"I'm so tall, I'm so tall/you raise me and then you let me fall" - oh, I bloody loved Blancmange, the unlikeliest duo in 80s synth-pop (apart from Yazoo). One half was seven-foot tall gangly springy-haired Neil Arthur, the other was pint-sized blondey Stephen Luscombe and together they released some cracking tunes such as "Living on the Ceiling", "Waves", "Game Above My Word", "Don't Tell Me", "Feel Me" (recently covered rather well by Faithless) and the sumptuous cover of Abba's "The Day Before you Came".
When just about every other synth-pop act is doing the rounds on revival tours, it looks as though the 'Mange have a load of new tunes to bring with them - "Blanc Burn", their fourth studio album, gets a release on 28th February and is their first in 25 years since "Believe You Me" in 1985.
Now what about that 2011 tour? Songs old and new will fill the air in Glasgow on 6th March, followed by Manchester, Sheffield and more until 15th when they return to London. Tickets went on sale this morning, priced at £16-£18.50 and are sure to sell through pretty quick.
Since Blancmange folded in the mid-80s, singer Neil Arthur released a solo album in 1994 and Luscombe co-ordinated the arty dance and world-music ensemble West India Company in the late 80s, producing just the one album "Music from New Demons" (I've got this - it's not too shabby!).
Fri 26th Apr 2019 BlancmangeChinnerys (Southend)More Info..


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Driving Tuition
Off-licence
Sales & Wanted
Younger Years
The Web Site
RAF Freckleton
Coastal Walk
Club Day
The Lancashire Coastal Way
The 137 mile way marked route extends from Silverdale to Freckleton by way of Knott End and Fleetwood using the ferry to cross the River Wyre. The route follows the Lune and Ribble Estuaries and is ideal for bird watching. Parts of the route are suitable for people with impaired mobility.
The first part of coastal way was opened in September 1991.
I now have details of the route of the Coastal Way and have taken a number of pictures of the path between Freckleton and Lytham. More details to come when I have sorted them out.
The path from Bunker Street to the Boat Yard was much improved during 2005 although little seems to have been accomplished since. The path as far as the Naze is reasonable at most times of the year but can flood in places. The section of path along the coast from the Naze to Warton varies between reasonable and impassible, depending on the time of year and the tides.
Lancashire Coastal Way Survey.
Ron McCombe Associates Ltd have completed a survey of a section of the Lancashire Coastal Way for the Lancashire Countryside Service from Freckleton to The Dolphin Public House at Longton a distance of 22 miles.
A PDF map (895Kb) of the Lancashire Coastal Way can is available by <clicking here>
Copyright © 2001 - 2021 freckleton.org - Site design by SabreTech Associates Ltd


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Cattle Breeds - Brahman
The Brahman breed (also known as Brahma) originated from Bos indicus cattle from India, the "sacred cattle of India". Through centuries of exposure to inadequate food supplies, insect pests, parasites, diseases and the weather extremes of tropical India, the native cattle developed some remarkable adaptations for survival which cattle producers in the USA found useful and advantageous.
Photo courtesy of Tuscany Farms, www.tuscanybrahmans.com
Three principal strains of Indian cattle were brought to the United States and used in the development of the Brahman breed; the Guzerat, the Nelore and Gir. The Krishna Valley strain was also introduced and used but to a lesser extent. The general similarity of the Guzerat strain to the cattle selected and developed in the USA would indicate that cattlemen working with the breed have generally preferred this type.
It is said that during the period from 1910 to 1920, many cattle in the south-western part of Texas and the coastal country along the Gulf of Mexico showed considerable evidence of Bos indicus breeding. Naturally, many of the bulls that were used were the result of crosses with other breeds. Some breeders attempted to keep the stock pure, but they were in the minority.
Since there are records of less than 300 imported Brahmans (most of which were bulls), it must be assumed that other breeds supplied the foundation animals for the breed.
The bulls were used on cows of the European breeds and on the descendants of these crosses. By the fifth generation (31/32) the offspring carried not only a preponderance of Bos indicus breeding but selection pressure had permitted the development of an animal generally regarded as superior to the original imports for beef production.
Today, its use in crossbreeding has become a great tool for the production of steers for various purposes. Its meat is highly appreciated in the five continents.
The Brahman has become so essential in the tropics that many British and Continental breeds have been "adapted" to such zones by incorporating a relevant percentage of Brahman blood. Synthetic breeds have resulted from such crossings: Brangus - Braford - SimBrah - ChaBray - BeefMaster. These are just a few examples of Brahman popularity.
All Bos indicus cattle including the Brahman are characterised by a large hump over the top of the shoulder and neck.
Brahmans vary in colour from very light grey or red to almost black. A majority of the breed are light to medium grey. Mature bulls are normally darker than cows and usually have dark areas on the neck, shoulders and lower thighs.
They have short, thick, glossy hair which reflects much of the suns rays and black pigmented skin, making it able to graze in the midday sun without suffering. Their horns curve upwards and sometimes tilt to the rear plus they have pendulous ears.
Brahman have an abundance of loose skin which is thought to contribute to its ability to withstand warm weather by increasing the body surface area exposed to cooling.
Another feature of this breed is the increased number of sweat glands and the ability to sweat freely, Bos indicus cattle also produce an oily secretion from the sebaceous glands which has a distinctive odour and is reported to assist in repelling insects.
Brahmans are intermediate in size among beef breeds. Bulls will generally weigh from 1600 to 2200 pounds and cows from 1000 to 1400 pounds in average condition. The calves are small at birth, weighing 60 to 65 pounds, but grow very rapidly and wean at weights comparable to other breeds.
Brahmans are intelligent, inquisitive and shy. They are unusually thrifty, hardy and adaptable to a wide range of feed and climate. However, these characteristics also suggest careful, kind handling methods. Brahmans like affection and can become very docile. They quickly respond to handling they receive, good or bad. Well bred, wisely selected and properly treated Brahmans are as easily handled as other breeds.
They are also good mothers and produce a very satisfactory milk flow under conditions that are adverse for best performance of the European breeds.
Cancer eye is almost unknown in the breed. They have established a considerable reputation for a high dressing percentage,
and their carcasses have a very good "cutout" value with minimum of outside fat.
Quick growth
Abundant muscle
Ideal formation
Sexual precocity
Regular calving
Tameness
Studies at the University of Missouri found that Brahman and European cattle thrive equally well at temperatures down to 8° F. They found that European cattle begin to suffer adversely as the air temperature goes above 70° F, showing an increase in body temperature and a decline in appetite and milk production as 75° F, is passed. Brahmans, on the other hand, show little effect from temperatures up to and beyond 105° F. Although heat tolerance is only one factor in environmental adaptation of cattle, it is considered the most important.
Another factor contributing to the great heat tolerance of Brahmans, discovered in the Missouri studies, is that they produce less internal body heat in warm weather than do cattle of European breeds. Waste heat is produced from feed at the expense of growth and milk production.
www.brahman.org
The Brahman is very popular and has been exported from the USA to many beef cattle producing countries including Argentina, Paraguay, Mexico, Brazil, South Africa and Australia.
References (the above information was cited from the following sites)
www.viarural.com.ar/brahman
www.tuscanybrahmans.com
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Breed Overview
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Sales / Auctions
Cattle Genetics
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ARISS school contact planned for Mallorca
An International Space Station school contact has been planned with participants at Observatorio Astronomico de Mallorca, Costitx, Spain with participating schools Colegio San Jose Obrero, Palma de Mallorca(Islas Baleares-Espana), Spain and Colegio Luis Vives, Palma de Mallorca(Islas Baleares-Espana), Spain. on 29 April 2019.
The event is scheduled to begin at approximately 11:48 UTC, which is 13.48 CEST. The contact will be a telebridge between NA1SS and W6SRJ. The radio contact will NOT be audible in Europe, but the event will be webcast on:
https://www.youtube.com/user/LuisVivesTV/live
The contact is expected to be conducted in English.
Sant Josep Obrer School was founded 64 years ago, and has more than 3000 students, ages ranging from 2 to 21. Luis Vives School was founded 59 years ago, and has more than 1300 students, ages ranging from 2 to 21. Both centers are from Palma de Mallorca (Balearic Islands, Spain). The school forms part of the 120 best Spanish schools. 180 pupils of 15 years old have participated in the whole project.
1. When did you decide you wanted to be an astronaut and why?
2. Is it uncomfortable to sleep at zero gravity?
3. How did you feel the first time you arrived in space?
4. We have read that the ISS uses gyroscopes. What are they used for?
5. Why is it that from Earth we can see a blue sky and from the ISS you
aren't able to?
6. What do you feel when you wake up every morning and see the world so far
away with all its colours and its oceans…?
7. Why do you have to modify the ISS orbit on a regular basis?
8. How do you maintain the facilities on board the ISS?
9. How do you recycle water?
10. What type of food do you eat on the ISS?
11. What's an astronaut's daily routine on board the ISS?
12. What impresses you the most about this whole experience?
13. What exercises do you do to maintain a good physical condition?
14. When you are sick, what do you do?
15. What would you like to do that nobody has ever done in space?
16. In your space menu, do you have a favorite dish?
17. What was the most difficult test you had to pass to become an astronaut?
18. Is it hard to adapt to the conditions in outer space?
19. What type of activities can you carry outdo during your free time in
space?
20. Does a watch onboard the ISS keep the same time as if it were on Earth?
', enableHover: false, enableTracking: true, buttons: { linkedin: { description: '29 aprile 2019' } }, click: function(api, options){ api.simulateClick(); api.openPopup('linkedin'); } }); });


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J&K High Court Seeks Status Report On 4G Restoration As Students Suffer : Valley News
Home » Latest • VN News Desk » J&K High Court Seeks Status Report On 4G Restoration As Students Suffer
J&K High Court Seeks Status Report On 4G Restoration As Students Suffer
Latest • VN News Desk
Jammu- The Jammu and Kashmir High Court has asked for a status report on restoration of 4G services after it was informed that non-availability of high-speed Internet was hampering studies of students who were confined to their homes because of the lockdown to curb coronavirus cases.
A division bench headed by Chief Justice Gita Mittal passed these directions after hearing amicus curiae Monika Kholi on a Public Interest Litigation.
Justice Mittal has been regularly reviewing the responses of the administrations of JK and Ladakh in tackling the coronavirus situation. She has been holding regular video-conference hearings with all stakeholders involved in the fight against COVID-19.
During the video-conference held on Friday, Kohli made a vehement submission that on account of non-availability of the 4G services, the students in the Union Territories were unable to access the educational courses being sent by institutions.
The noted lawyer drew attention of the court that all colleges and schools on the directions of the universities and CBSE were providing study material and classes online but students of the two union territories could not access or even download the files due to lack of high speed Internet.
Because of this, Kohli said, the students would lag behind compared to those from the rest of the country and urged for immediate restoration of 4G Internet.
Additional Solicitor General Vishal Sharma informed the court that this issue is under consideration before the Supreme Court in a PIL filed by the 'Foundation for Media Professionals' and a notice has been issued by the apex court.
However, after hearing the issue, the division bench, that also comprised Justice Rahnesh Oswal, asked the home secretaries of the both the union territories to submit a status report before the court.
The CBSE, the Kendriya Vidyalaya Sangthan and other school boards and universities have began holding online classes for its students from earlier this month.


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Global Investigative Journalism Conference 2013 (https://gijc2013.org/2013/10/16/biting-into-the-food-industry-investigating-agribusiness/)
Biting Into the Food Industry, Investigating Agribusiness
By Jessica Weiss | October 16, 2013
Investigative Reporting Project Italy
Olive oil producttion
The global food industry and, more generally, agribusiness are rich veins for investigative reporting, which deserve more attention.
For example, "Olive Oil: The Green Gold Rush," a new report from the Investigative Reporting Project Italy (IRPI), explores "food fraud" in the Mediterranean olive oil industry. It highlights fraud in the way olive oil is produced, distributed and marketed, exposing consumers to the industry's gross manipulation of a regional commodity.
Cecilia Anesi of IRPI spoke about a pending case against Azienda Olearia Valpesana, one of the biggest olive oil traders in Italy. Last year, four Valpesana executives were arrested on charges including fraud and forming a criminal network. Investigators impounded almost 8,000 tons of the company's oil.
Anesi and colleague Giulio Rubino joined panelists at the 2013 Global Investigative Journalism Conference (GIJC2013) session "Investigating the Food Industry" to explore some of the ways the industry is being probed by media around the world.
"This [Valpesana case] may be the first time that a fraud scam could result in a really strong punishment," Anesi says, "possibly leading toward change in the industry."
The olive oil report is part of "Food for Fraud," a large IRPI journalistic investigation into fraud in the food market. As part of the investigation, IRPI also investigated tomato puree cans sold at Italy's Asda supermarkets with the label "Produced in Italy." The investigation showed the tomato puree had actually been imported from China and was allowed to gain a "produced in Italy" label simply by having some water and salt added and then being canned in Italy.
Though food and agriculture companies may not sound as severe as drug rings or organized crime, Danish investigative journalist Nils Mulvad says journalists digging into food-related topics face an increasingly powerful industry with plenty to hide.
"These are strong companies that often haven't been as heavily investigated as other industries," Mulvad says. "It's our job to uncover lies and explore if they've cheated the numbers or are unjustly pushing their views."
Mulvad runs the farm subsidies database farmsubsidies.org, which tracks the €55 billion the European Union spends per year on farm subsidies. He says the site is designed to be a resource for journalists, as well as inspiration for story ideas.
Moderator Brant Houston, co-founder of the Global Investigative Journalism Network and Board Member of the Midwest Center for Investigative Reporting, says food-related stories can fall into a range of categories.
"Because agribusiness is a vast, global trade, food stories will be stories about business, trade and finance," he says, "and they may also be stories about energy, environment, labor and exploitation, and corporate sponsored research at major universities."
"A good place to start," Houston says, "is asking: where is food going, what is it being sold for, and when is it being tainted?"
Jessica Weiss reports on this event as part of the IACC Young Journalists Initiative, a network reporting on corruption around the globe.
farmsubsidies.org
Investigative Reporting Project Italy (IRPI)
Midwest Center for Investigative Reporting
Video: Investigando Crimen Organizado con Datos Abiertos
New Nieman Report Released on Cross-Border Muckraking


Realastic person ohh ooppsssss ! By the way Akash Malik here . And i don't want to say much positive things about myself. Em finding dependant lady for myself and have much positive points . Em not saying 100% perfect lady but hope u r understanding.
I'm here to find a serious woman to MARRY not after childish games, control freaks or women obsessed with money. I don't play games, cheat or manipulate.. I have no time to waste. I want to start a beautiful family and make the world a better place.


Hello, everyone! Today I wanted to make a fun post, filled with one of my favorite things on the internet: gifs! And, more specifically, gifs from the show Friends.
So without further ado, here are 5 gifs that show what it's like to go to school far away from your hometown friends!
Going to school about 600 miles away from my friends has been a little difficult, since I miss them so much. But, that just makes our reunions even better!


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Showing products 1281 - 1290 of 1898 total
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Baguette Design Mothers Ring
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To which extent we can react physically if someone mentally harassing an employee?
One of our co-employees is always looking forward to harass every one by any means. Usually everyone ignores but there is a certain level of doing this too. I wanted to ask that if these irritative things happen again and again and up to the bearing extent then can we take some physical action which will not be penalised by anyone?
Re: To which extent we can react physically if someone mentally harassing an employee?
I dont think you should act physically with the employee who is being of such a nuisance to you no much how much badly he is behaving with you. It is one thing to mentally harass someone and other to act physically. If you act physically he may file a case against you. You should firstly talk to him directly along with other employees who have been a victim of his harassment. Tell him straight to his face that they are fed up of his ways and behaviour with his colleagues and want him to stop harassing each and everyone whenever he gets the chance. If he doesnt mend his ways they are going to complaint against him to the higher authorities and then he may be in the danger of losing his job.
Threaten him in this way and tell him that it is for his betterment only if he mends his ways and improves by himself so that they dont get a chance to complaint against him. Also he should follow a certain decorum and ethics while being one of the employees of a company or at his workplace. I am sure he will listen to you and never repeat such things again.
You will come across such people every where in school , college , office , family functions, etc.
But you cannot take physical action towards these people who are just irritating.
They are like this because it is their nature and they may not even know about it.
Many a times they might unintentionally irritate you , while they were just being good to you.
If he harassing you in a more rude and bad way then you must complain about him to your boss.
Your boss will surely take some strict action towards him.
You can directly tell him to behave with every one and not to harass any body.
Tell him that in office or professional world one needs to be friendly with his colleagues.
If he keeps harassing every one, he will be disliked by his colleagues.
And during the times of need or help , there will be no one to help him.
Until he improves and starts behaving good to every one , you all should keep ignoring him.
Do not talk to him or even look at him.
Do not encourage him in any matter to think that you like him.


text:
Selected Service: Issuance of a driving instructor's license to holders of a certificate of competence from another country - submitting an application
Issuance of a driving instructor's license to holders of a certificate of competence from another country - submitting an application
If you are a (EU) foreigner and have acquired an authorization to train driving students in another European country, a corresponding German driving instructor's license can be issued under simplified conditions.
Contact the Thuringian State Administration Office (TLVwA).
For the recognition procedure, the following documents must be submitted in the original and in a certified translation (cf. § 5 Paragraph 2 FahrlG):
a proof of identity (identity card / passport in official certification, if not presented in person),
an officially certified copy of the certificate of competence or the training certificate which entitles the holder to take up the profession of driving instructor in the issuing state,
a certificate comparable to the certificate of good conduct in accordance with § 30a Paragraph 1 Number 1 of the Federal Central Register Act (Bundeszentralregistergesetz) from the state in which the qualification or training certificate or professional experience was acquired (not older than three months if presented),
official proof from the state in which the certificate of qualification or professional experience was acquired that there is no case in which the exercise of the profession would have to be prohibited due to a lack of mental or physical aptitude within the meaning of Section 3 Paragraph 6 in conjunction with Section 2 Paragraph 1 Sentence 1 Number 2 FahrlG (not older than three months if presented), and
a certificate stating that the activity of driving instructor has been exercised for at least two years within the last ten years prior to the issue of the certificate.
In addition, the applicant must have the necessary knowledge of the German language for the exercise of the driving instructor profession (the language level must correspond to the competence level C1).
Furthermore, in the event of significant deviations in training and examination, additional documents may be requested. These are in particular documents on training, examination and professional experience. If significant deviations are identified, an adaptation course lasting a maximum of three years or an aptitude test may be required in the course of the recognition procedure.
The costs for certifications, translations and issuance of the certificates to be submitted are to be borne by the applicant. Further costs are incurred in accordance with the scale of fees for road traffic measures:
for the issuance of the driving instructor's license in the amount of 40,90 Euro
for the issuance of the driving instructor's license in the amount of 102 Euro for natural persons and in the amount of 153 Euro for legal entities and partnerships
in the recognition and issuance procedure, additional costs may be incurred for further proofs and measures as well as for further checks of the requirements for the issuance of the permit.
§ 5 Driving Instructor Act (FahrlG)
The application must be made in writing, can be made by means of an application form, but also informally.
Application forms can be requested from the Thuringian State Administration Office:
Personal consultation with the Thuringian State Administration Office is recommended before submitting an application.


Perfumed lifted fresh oak integrates with nuances of brambly forest fruits and dark olive tapenade on the nose. The palate is dark and opulent, juicy dark fruit flavours of blood plums and blackcurrants, with persistent, mouthcoating tannins and balanced oak that lifts rather than overpowers the wine.
Careful oak selection, with 20% new French oak and 80% older French and American barrels, ensures this Shiraz will continue to give for the next 8-10 years.
To be enjoyed with rich lush dishes.
Situated in the beautiful Clare Valley in South Australia, Claymore Wines is now in its third decade. Claymore's founder and owner, Anura Nitchingham has three great loves in his life – wine, music and football – and he celebrates all of them through the winery he began in the 1990s, having arrived there with his family after a successful medical career back in the UK.
Today his range of award winning wines include Liverpool FC related drops such as the Robbie Fowler Signature Shiraz, the 'You'll Never Walk Alone' Grenache and Sauvignon Blanc and the 'This is Anfield' Sparkling wine. In addition to his great passion for Liverpool, Anura also entwines his love of music into the vision for his varietals and names his wines after his favorite songs and albums through time. Wines such as the 'Bittersweet Symphony' Cabernet Sauvignon and the 'London Calling' Cabernet Malbec have struck a chord with music and wine lovers, bringing new layers of personal and multi-generational connection.
With years of internal European vineyard experience as well as positions at Peter Lehman and Tin Shed Wines, the eighth generation winemaker, Nathan Norman, oversees all vineyard and wine making operations and ensures each vintage consistently brings the best the region has to offer.
A Rioja blend McLaren Vale style, this fun-loving Blewitt Springs Grenache with a dash of Tempranillo is a masterstroke.


← Domenica mattina e molto bella!
Well, another drop gorgeous day. We walked all the way up to San Miniato for a view and then down to Piazzela Michelangelo. Next I tried to go to Mass in the Chiesa di Dante, but it wasn't happening, so I went to a random church, and the priest looked at me during the homily and asked me directly if I understood him! I felt like I was in some kind of Felini movie, so I answered,"un po," and he asked again, and I said, "Capisco un po." And then he expounded some more, and I understood he was saying he had a sore throat, so he was going to cut the service short. Suddenly, a family with three boys came bursting in and sat on the front row right in front of me. Then another family burst in, and a little girl ran across the aisle to hug another little girl, all in the middle of Mass! And then, after communion, the priest called up the little children and gave them the leftover pieces of the Eucharist. The whole experience was a bit surreal. The man next to me introduced me to his wife from Iowa. He said it was their neighborhood church and that the three families with children were all cousins. Anyway, it was charming.
I'll add some photos here. We ate in our apartment and then walked up to Piazza San Marco, stopping at Il Papiere for paper products. We met Mira, and she told us to go see her friend, Aldo, at La Pelle for leather goods. We took the bus up to Fiesole, had a cappuccino while taking in the view of Florence, walked up the hill to another view and the lovely Chiesa di Convento di San Francesco. We rode the bus home, but it broke. Sfumo or smoke, so we had to get out, but we got another bus in dieci minuti. I had JUST said to Melissa how everything on our trip was turning out so perfectly.
Sara–What lovely photos–I think the views in the background of the photos of you are incredible. My favorite photo though, is of the blue shutters with the flowers–just a little slice of beauty and perfection in the everyday. Loved your story about going to Mass–I had a somewhat similar experience when Paige and I went to Mass in Verona–a nun saw us and came right up to us and started asking questions. We told her we were Americans, and I guess that was enough for her–she kind of smiled and walked away–she knew we wouldn't be able to converse with her. And, there were children all over the church, just like your experience. Do they have some kind of radar for recognizing Americans? Hopefully, they are glad that we have come to share the beauty of their neighborhood churches. I guess they recognize that we aren't part of the usual crowd…….
Usually when I go to Mass it's mainly little old ladies and no families at all here in Italy, so I"m glad we've both seen children. Maybe it's Pope Francis!


text:
Historic Ft. Wayne in Detroit educates and entertains at Easter celebration
Niraj Warikoo
When Latoria Williams, 39, and her four daughters entered the grounds today of Historic Ft. Wayne in Detroit for the first time, they were taken in by the site that once was a military barracks.
"It's just amazing," Williams of Detroit said in front of a limestone building built in 1848. "I never knew about this site before. ... So many nice things in the city of Detroit that we don't know about."
The grounds served as a backdrop for an annual Easter celebration for families that drew about 700 for an egg hunt, face painting, carnival rides, petting zoo and other activities. But unlike the locations of most other Easter culture celebrations, a site dating back centuries served as a backdrop, educating kids and parents about a place where thousands of soldiers once were stationed during the Civil War. Hosted by the city's parks and recreation department, the free event was a way to help connect residents with public parks and a historic site.
►Related: Groups to support new uses for Historic Ft. Wayne
►Related: Hundreds come to Medieval Days at Historic Ft. Wayne
"Here, you can touch history," said Tom Berlucchi, chairman of the Historic Ft. Wayne Coalition, dressed in a long blue coat worn by military leaders during the Civil War.
The coalition is trying to refurbish the site to sustain it for future generations. Volunteers worked more than 10,000 hours last year to keep up the grounds, said Berlucchi, who has been helping restore the site since 2000.
"This is one of best places to host," said Michael Williams, manager of operations for the city's parks and recreation department.
Latoria Williams' daughters, ages 9 to 14, were intrigued by the historic site, asking questions about the wars and soldiers, which Civil War reenactors helped to answer. Entering the main grounds, visitors walked though dark tunnels that led to a wide plaza.
"The details are amazing," she said.
The site contained Native American burial grounds and later was a place near where battles were fought in the War of 1812, Berlucchi said. Listed on the National Register of Historic Places, it housed soldiers and enlistees from the Civil War until the Vietnam War, said the website of the Historic Ft. Wayne Coalition.
Angela Peavy, with the parks and recreation department, said she hopes the free event helped encourage residents to take advantage of its public parks and get outdoors more often.
"It connects the families to the parks," she said.
Contact Niraj Warikoo: 313-223-4792 or nwarikoo@freepress.com. Follow him on Twitter @nwarikoo.


text:
Smartphones kicking handhelds where it hurts
HOME > Smartphones kicking handhel...
+Lewis Curdie Mar. 3, 2011 at 18:00 More articles by Lewis Curdie
IndustryGamers grabbed Neil Young (that'd be the ngmoco Boss as opposed to the singer-songwriter) at this week's Game Developers Conference in San Francisco, for an impromptu natter about the impact of mobile gaming on traditional handhelds.
Pondering the Nintendo DS and Sony PSP, Neil said: "I think they are hurt; I think they're clearly hurt. I think PSP is done and the new [NGP] is dead on arrival. It's really difficult to compete with an app store that has hundreds of thousands of applications and a wide range of options where the average price paid is around $1.20 and there are tens, if not hundreds of thousands of free applications that are really high quality."
That view certainly ties up with the results of a recent survey, conducted by Information Solutions Group on behalf of developer PopCap. The survey concluded, among other things, that many avid gamers now see their mobile as their primary gaming platform.
Young went on to explain: "What I think the iPod Touch and iPhone have been able to do is offer people swiss army knife type functionality for a device that plays games really well. It's not like it's crap at playing games – it's pretty good at playing games and it can do a whole bunch of other things as well."
It remains to be seen how the PlayStation Phone will fit into things. It'll attempt to straddle the handheld and smartphone categories when it launches on April 1.
Welcome to Mobot.net, the mobile
phones community by HUKD
Join the chatter about phones, networks, and platforms, read the blog, or follow mobot:
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Impressive new Motorola smartphone intercepted, but is it the X-Phone? (5 comments)


text:
Q: CSS id and classes I have an id right now which I call on different pages, but never on the same page so it works. Would the best practice be to make it a class because its being called on different pages, but not more than once on the different page.
For example, say I have my home page. I call the id test once there. then maybe on my about page I call the id test there again. I will never need to call the id test more than once on a page. Should I use an id or class?

A: Syntactically, there is nothing wrong with using ID so long as you only use that ID once per page.  For CSS, that is the purpose of an ID.  However, I don't know if there's any point unless you intend to also use that ID in JavaScript.
If you instead use a class, it will provide more flexibility down the road if you end up using the "test" ID more than once per page.  I know you don't intend to now, but you might later.

A: Use the ID. There is no reason to change to a class just because it's the same on different pages.

A: If the identifier will only be used once on a single page then using an ID is appropriate. If you want to apply styles to that element that would also apply to another element/set of elements then it might also be appropriate to add a class as well as the ID.

A: id is appropriate here. ids should be used to name a specific element on a page, whereas classes are for things that could occur anywhere on the page.
thus there's an important semantic difference.
but my personal advice is to remember that it's all there for you to use and you can use it however you want. there are lots of ambiguous cases for this.

A: As long as there is only one instance of an element with a given id you're fine using id. Beyond the requirement that ids are unique, whether to use class or id is mostly a matter preference. Selecting elements with id with scripting is faster than matching class and much easier if you're not using a library with a selector component like jQuery. I tend to use id for the main containers on a page.

redpajama_set_name: RedPajamaStackExchange


Other than that, admittedly, mostly a good day.
Have you ever read the kid's picture book "Alexander and his terrible, horrible, no good, very bad day"?
Seriously, hope your dad is improving.
Trish, I certainly have read that book! Check this.
The other things on the list are small compared to your dad. When my dad died two years ago it really put into perspective what is important to worry about. I hope yours will be ok.
Good luck Jed — don't just drink VB though. There's Cascade, Boag's, Beez Kneez, plenty of others!
Hope your Dad is better soon.
ditto good luck to Jed. I was just reading some comments the other day and thinking that it seems like Jed has been 'about to move to Melbourne' forever!!
I've been here six years in June and have never regretted the choice!
Im here in Melbourne (in a hotel in Richmond) now but my bags are not. I have however had my VB and Carlton too!!


text:
Q: Bootstrap grid system not working the way expected I am new to bootstrap and the grid system, but as far as i am concerned the code i have build should do the following:
This is a brief example of what it should look like on desktop:

and mobile:

I intend to add padding etc, which is in a JS fiddle.
I think it may be something to do with my CSS..
My CSS:
#history-img img
{
width: 300px;
height: 400px;
float: left;
margin-left: 100px;
margin-top: 35px;
border: 2px solid #000;
}
#history
{
    background-color: #0088CE;

}

#history-text
{
width: 800px;
height: 400px;
border: 2px solid #000;
background-color: #FFF;
float: right;
margin-top: 35px;
margin-right: 100px;
color: #000;
text-align: left;
padding: 30px;
}

#history-text p
{
font-size: 16px;
}

A: Like the comments have said don't do that with your css. The max of what you have should be CSS:
#history-img img {
  border: 2px solid #000;
}

#history-text{
  border: 2px solid #000;
  background-color: #FFF;
  color: #000;
}

#history-text p{
    font-size: 16px;
}

Here's a more bootstrap specific layout:

A brief History of Doosan Babcock

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Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et.  Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et.

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Bootply http://www.bootply.com/HORwI8RjP3

A: The col- classes assign a width for you. I made a new fiddle which should help you get started
https://jsfiddle.net/5z6ojmm1/2/
What you want is one .row inside a .container with 2 col-md-6 or col-lg-6 classes. This means that the content will be split 50/50

Collapse on mobile
If you want to have the columns underneath each other on mobile you can specify so by using the following

Note the col-xs-12 and the col-md-6, This means on XS devices it will collapse to two 12 ( 100% ) columns and on MEDIUM it will split in 2 times 6.
This is the grid system explained

http://getbootstrap.com/css/#grid-options


text:
The two-balloon experiment is an experiment involving interconnected balloons. It is used in physics classes as a demonstration of elasticity.

Two identical balloons are inflated to different diameters and connected by means of a tube. The flow of air through the tube is controlled by a valve or clamp. The clamp is then released, allowing air to flow between the balloons. For many starting conditions, the smaller balloon then gets smaller and the balloon with the larger diameter inflates even more. This result is surprising, since most people assume that the two balloons will have equal sizes after exchanging air.

The behavior of the balloons in the two-balloon experiment was first explained theoretically by David Merritt and Fred Weinhaus in 1978.

Theoretical pressure curve
The key to understanding the behavior of the balloons is understanding how the pressure inside a balloon varies with the balloon's diameter.  The simplest way to do this is to imagine that the balloon is made up of a large number of small rubber patches, and to analyze how the size of a patch is affected by the force acting on it.

The Karan–Guth stress-strain relation for a parallelepiped of ideal rubber can be written

Here, fi is the externally applied force in the i'''th direction, Li is a linear dimension, k is Boltzmann's constant,K is a constant related to the number of possible network configurations of the sample, T is the absolute temperature,Li0 is an unstretched dimension, p is the internal (hydrostatic) pressure, and V is the volume of the sample.  Thus, the force consists of two parts: the first one (caused by the polymer network) gives a tendency to contract, while the second gives a tendency to expand.

Suppose that the balloon is composed of many such interconnected patches, which deform in a similar way as the balloon expands. Because rubber strongly resists volume changes, the volume V can be considered constant.  This allows the stress-strain relation to be written

where λi = Li/Li0 is the relative extension. In the case of a thin-walled spherical shell, all the force which acts to stretch the rubber is directed tangentially to the surface.  The radial force (i.e., the force acting to compress the shell wall) can therefore be set equal to zero, so that

where t0 and t refer to the initial and final thicknesses, respectively.  For a balloon of radius , a fixed volume of rubber means that r2t is constant, or equivalently

hence

and the radial force equation becomes

The equation for the tangential force ft (where Lt  r) then becomes

Integrating the internal air pressure over one hemisphere of the balloon then gives

where r0 is the balloon's uninflated radius.

This equation is plotted in the figure at left.  The internal pressure P reaches a maximum for

and drops to zero as r increases.  This behavior is well known to anyone who has blown up a balloon: a large force is required at the start, but after the balloon expands (to a radius larger than rp), less force is needed for continued inflation.

When both balloons are initially inflated to the peak pressure, spontaneous symmetry breaking will occur, since the pressure in both balloons will drop when some air flows from one balloon into the other.

Why does the larger balloon expand?

When the valve is released, air will flow from the balloon at higher pressure to the balloon at lower pressure. The lower pressure balloon will expand.  Figure 2 (above left) shows a typical initial configuration: The smaller balloon has the higher pressure because of the sum of pressure of elastic force Fe which is proportional to pressure (P=Fe/S) plus air pressure in small balloon is greater than air pressure in big balloon.  So, when the valve is opened, the smaller balloon pushes air into the larger balloon. It becomes smaller, and the larger balloon becomes larger.  The air flow ceases when the two balloons have equal pressure, with one on the left branch of the pressure curve (r < rp) and one on the right branch (r > rp).

Equilibria are also possible in which both balloons have the same size.  If the total quantity of air in both balloons is less than Np, defined as the number of molecules in both balloons if they both sit at the peak of the pressure curve, then both balloons settle down to the left of the pressure peak with the same radius, r < rp. On the other hand, if the total number of molecules exceeds Np, the only possible equilibrium state is the one described above, with one balloon on the left of the peak and one on the right. Equilibria in which both balloons are on the right'' of the pressure peak also exist but are unstable. This is easy to verify by squeezing the air back and forth between two interconnected balloons.

Non-ideal balloons

At large extensions, the pressure inside a natural rubber balloon once again goes up. This is due to a number of physical effects that were ignored in the James/Guth theory: crystallization, imperfect flexibility of the molecular chains, steric hindrances and the like. As a result, if the two balloons are initially very extended, other outcomes of the two-balloon experiment are possible, and this makes the behavior of rubber balloons more complex than, say, interconnected soap bubbles. In addition, natural rubber exhibits hysteresis: the pressure depends not just on the balloon diameter, but also on the manner in which inflation took place and on the initial direction of change.  For instance, the pressure during inflation is always greater than the pressure during subsequent deflation at a given radius.  One consequence is that equilibrium will generally be obtained with a lesser change in diameter than would have occurred in the ideal case. The system has been modeled by a number of authors, for example to produce phase diagrams specifying under what conditions the small balloon can inflate the larger, or the other way round.

Applications
The two-balloon instability may play a role in the early stages of reproduction.
As some germ cells grow, others shrink, and fluid flow between interconnected cells causes the shrinking (smaller) cell to undergo cell death while the larger cell eventually becomes an egg. Bio-physical models suggest that this process is effectively similar to the behavior of the balloons in the two-balloon experiment

Due to a shortage of ventilators during the COVID-19 pandemic, it has been proposed that one ventilator could be shared between two patients.
However Tronstad et al. found that when the two sets of lungs had very different elasticities or airway resistance, there could be large discrepancies in the amount of air delivered. They argued that this might be seen as an example of the two-balloon experiment, with the two sets of lungs playing the role of the two balloons: "The 'two-balloon effect' (Merritt and Weinhaus 1978) could possibly have contributed to this volume discrepancy, and the inclusion of one-way valves could possibly help."

See also
 Elastomer
 Artificial ventilation
 Laplace pressure
 Spontaneous symmetry breaking

References

External links
 "Two balloons - physics experiment" on YouTube

Physics experiments

redpajama_set_name: RedPajamaWikipedia


Box Office: Universal, Disney Fuel Second-Biggest Summer Ever in U.S.
Other Hollywood studios found themselves treading water — or even going under.
Universal Pictures and Disney Studios fueled the second-biggest summer ever at the domestic box office, where revenue is expected to hit $4.48 billion through Labor Day — an increase of 10 percent over last year's dismal showing, according to Rentrak.
In terms of attendance, the season saw an uptick of 5 percent or more (since one advantage that summer 2015 had over last year was an extra week). Many, however, had predicted greater gains. A number of box-office pundits had boldly pronounced that revenue would overtake the record $4.75 billion earned in summer 2013 and set a new benchmark for summer's potential.
Those hopes were dashed when poor reviews and bad word of mouth capsized a number of high-profile titles, including Disney's Tomorrowland, Sony's Pixels, Fox's Fantastic Four reboot and Warner Bros.' The Man From U.N.C.L.E. Male-fueled, R-rated comedies also suffered, including Entourage and Magic Mike XXL, both from Warners, and Universal's Ted 2.
Outside of Ted 2, Universal could do no wrong. Thanks to a diverse slate of titles, including late-summer hit Straight Outta Compton, the studio's domestic take was a monstrous $1.5 billion-plus, representing 35 percent of all domestic revenue generated between May 1 and Aug. 31. And year-to-date, Universal boasts north of $6 billion in global box-office revenue, a first for any studio.
Domestically, Universal boasts three of the five top-grossing summer films: Jurassic World ($646.6 million, No. 1), Illumination Entertainment's Minions ($328.6 million, No. 4) and Pitch Perfect 2 ($183.8 million, No. 5).
Worldwide, Jurassic World is the No. 1 title of 2015 so far with $1.65 billion. Minions and Universal's Furious 7, released in early April, have likewise jumped the $1 billion mark globally. No Hollywood studio has ever delivered three billion-dollar babies in a given year.
Disney's summer offerings generated an estimated $1.09 billion in domestic revenue to command 25 of market share (put another way, Universal and Disney movies accounted for 60 percent of revenue). Disney and Marvel's Avengers: Age of Ultron is the No. 2 title of the season with $457.6 million domestically and $1.51 billion globally, followed by Pixar's Inside Out, which is No. 3 domestically with $348.2 million. Marvel's Ant-Man is No. 7 with $174 million.
"The summer of 2015 has to go down as one of the more interesting on record, with an incredible mix of films from virtually every genre," says Rentrak's Paul Dergarabedian. "Notable records were broken, and a couple of studios truly dominated the landscape by offering the perfect slate of films that had audiences literally coming back for more — and happy to get the word out, good and bad, through social media like never before in the history of the industry."
Disney and Universal were up sharply over last summer, while Fox, Paramount and Sony saw steep declines.
With roughly $615 million in domestic revenue, Warner Bros. may have improved its standing over a brutal summer 2014, but the studio failed to return to its prior glory days as summer champ. Sans a mega-tentpole, Warners employed a divide-and-conquer strategy by releasing 10 titles, an unprecedented number. By way of comparison, Universal released six, followed by Fox with five, Disney and Sony with four and Paramount with two.
San Andreas and Max Mad: Fury Road were Warners' two top-grossing summer titles, placing No. 8 and No. 9 domestically with $154.3 million and $153 million, respectively. Otherwise, the studio suffered a string of misses.
Fox was last summer's winner with north of $790 million in domestic revenue, but this time out cleared only $320 million after both Fantastic Four and John Green YA adaptation Paper Towns failed to wow audiences.
Fox's biggest summer title was Paul Feig's action-comedy Spy, the filmmaker's latest outing with Melissa McCarthy. The movie has grossed $110.4 million domestically and $235.9 million worldwide and is among a trio of female-driven comedies that prospered this summer. The others are Pitch Perfect 2 and Universal's Trainwreck, which has taken in $107.1 million in North America (Ted 2 grossed $81.3 million domestically and Magic Mike XXL, $65.9 million).
Fox placed No. 4 in domestic market share, followed by Paramount with an estimated $273 million. Paramount and Skydance Entertainment's Mission: Impossible — Rogue Nation currently ranks a solid No. 6 on the summer chart with more than $180 million.
Paramount and Skydance's Terminator: Genisys was a major disappointment in North America, where it has earned $89.6 million, but has made up ground overseas (thank China) for a worldwide total of nearly $440 million through Labor Day.
Finally, Sony, in last place among the Big Six, earned a mere $172 million. The studio was responsible for summer duds Pixels and Aloha, though it did end summer on a brighter note thanks to Christian drama War Room.
Market share figures for the six majors could be revised slightly upward once final Labor Day weekend numbers are calculated.
Year to date, domestic box office revenue is up 5.6 percent, while attendance is up roughly 3 percent.
Overseas, Universal's summer titles amassed $2.09 billion from May 1 to Aug. 31 — summer is calculated differently overseas — followed by Disney with an estimated $1.27 billion, Warners with $746 million, Paramount with $629 million, Fox with $595 million and Sony with $233 million.