International experts, as well as metropolitan representatives and mayors from cities and metropolis from around the world, will meet in order to discuss the key elements that must shape the new urban and metropolitan model of the future to build societies that are fairer, healthier, more cohesive and more sustainable.
Inclusive and sustainable development is a key priority for the United Nations. It is also, by far, the best way to prevent conflict and maintain stability.
The city of the future must be one that leaves no one behind, regardless of his or her gender, age, physical ability, nationality or migration status.
The large city of today has emerged as a strategic site for a whole range of new types of operations –political, economic, "cultural", subjective. It is one of the nexi where the formation of new claims, by both the powerful and the disadvantaged, materializes and assumes concrete forms.
Beaches are currently the leading metropolitan public spaces, stretching for more than 30 km in eight coastal metropolitan municipalities, with more than 10 million users a year and constantly increasing social use. They have become a cornerstone of the metropolitan area's economic development.
The effects of storms and human activity, the great urban growth and the building of infrastructures have led to a tendency for the beaches to shrink. Their preservation is a priority, also in view of the effects of global climate change. The AMB has developed different strategies to improve our beaches, such as the Hybrid Dunes project begun in 2014 on the beaches of Castelldefels, Gavà and Viladecans and at the mouth of the Besòs. The project includes creating new dunes, planting native psammophilous vegetation and protecting them by closing them off and putting up signs.
Dunes cover 730,000 m2 on metropolitan beaches, representing 34% of the whole area.
Vegetation is provided with salt-resistant species such as palm trees (butia and sabal palms, as well as washingtonias and tamarisks) randomly distributed in modules and forming groups on and off the strip of wood and sand.
As a priority, new seafronts have now incorporated the regeneration and strengthening of dune systems. One example is section II of Castelldefels seafront, with the creation of new dunes, the installation of sand catchers and the planting of psammophilous vegetation.
Ecoparc 2 is one of the four metropolitan facilities applying integrated management to waste from the metropolitan area of Barcelona.
The plant makes use of selectively collected organic municipal waste (brown container) and unseparated waste or refuse (grey container), applying various treatments. In the case of the organic fraction, a methanisation process is carried out, while with the refuse a selection of recoverable materials is made, and a composting and drying process carried out before it is sent for final treatment. It also has a specific line for processing light packaging.
Running for 175 km and with a basin covering 4,948 km2, the Llobregat is one of the main rivers of Catalonia. The final stretch of the Llobregat provides a structure for the Barcelona Metropolitan Area (AMB), and around it there are very dense infrastructures, industrial activities of different kinds and residential settlements. The ecological, social and landscape values of this stretch of the Llobregat are high. It includes sites of EU interest included in the Natura 2000 Network.
Since 2006, the AMB has led an ambitious project to recover and restore the metropolitan section of the river Llobregat, backed by the involvement of various authorities. The projects undertaken maximise ecosystemic services and biodiversity, paying particular attention to social use and the role of the area in relation to the quality of life of the more than 800,000 people who live around it. The different projects carried out in this area have involved an investment of more than 40 million euros over the last ten years.
The Güell Colony is an industrial colony of Modernista origin with a collection of unique buildings, particularly the Gaudí Crypt. It is a very beautiful site, faithfully bearing witness to a bygone age, with architecture combining the character of a particular style with the use of traditional materials worked with great craftsmanship.
La Ricarda is a lagoon at El Prat de Llobregat. Like La Magarola and El Remolar, it is a former mouth of the River Llobregat. The constructions of La Ricarda have great heritage value and it features very diverse plant communities: rushes, grassland, water meadows, saltwort meadows, reed beds, and dune and backdune vegetation. Particularly interesting are underwater grasses of different types, distributed depending on the salinity of the water.
Lawyer, economist and politician, who held the presidency of Colombia from 1994 to 1998.
Technical director of the Euro-Latin American Alliance of Cooperation between Cities, in the general coordination of International Affairs department of the of Mexico City government.
Paola Andrea Arjona Caycedo studied Political Science and International Relations at the Pontificia Universidad Javeriana and is a specialist in International Cooperation and Development Project Management at the Universidad Externado de Colombia. She has served as Decentralized Cooperation Advisor in the Presidential Agency for Social Action and International Cooperation (now Presidential Agency for International Cooperation of Colombia, APC) and International and National Cooperation in the Colombian Federation of Municipalities.
He is also Councilor and the Chairman of the ERC municipal group at the Barcelona City Council.
Before that he was a Member of the Spanish Parliament where he headed the ERC group between 2011 and 2015. Throughout his time as a congressman, he was member of the Constitutional Commission during the 10th legislature of the Spanish Congress, as well as rapporteur of the Law for Transparency.
In 2011 he was the spokesman for the platform Barcelona Decides, which organized the consultation on the independence of Catalonia on 10 April 2011. Previously he worked on the preparation of the Barcelona 1992 Olympic Games and worked for the Barcelona 1992 Olympic Organising Committee.
He is a Doctor in History and has been Professor at the Universitat Pompeu Fabra (Barcelona), as well as a visiting professor at the University of Chicago (US), University of London (UK), University of Ibadan (Nigeria), University of Witwatersrand (South Africa) and at the Hood College in Washington (US).
Alfred Bosch is also a novelist and essay writer, with several publications focused on Africa and Europe, and publishes articles across various media outlets.
Co-founder of CiudadHub, the first podcast i Spanish about management and urban Planning.
He currently advises the Barcelona Council for the network of cycle lanes expansion and he is also lecturer in the Externado de Colombia University, in topics as citizen participation. He was executive director of the Colombia-Catalunya Chamber of Commerce and for three years, the Latin America delegate of the Smart City Expo World Congress.
Simon Curtis is a Senior Lecturer in International Politics at the University of East Anglia, and a Senior Fellow on Global Cities at The Chicago Council on Global Affairs. His latest book, Global Cities and Global Order (Oxford University Press) was shortlisted for the 2017 British Studies Association Susan Strange Book Prize.
Postgraduate studies, University of Perugia, Italy and Faculty of Literature & Italian Language at University of Ankara.
Political Activities (1994-2014. In the Congress/CoE: Deputy President of the Turkish Delegation , President of the European Local Democracy Week Initiative and Vice President of the EPP. Also Vice President of the Congress of Local & Regional Authorities, President of the Committee on Sustainable Development, Councillor, Municipalty of Muratpasa / Antalya, Deputy Mayor, Municipality of Muratpaşa / Antalya, Vice President of the Congress of Local & Regional Authorities. Rapporteur on the European Charter on Local Self-Government Congress Mission: Observation of elections in Azerbaijan,(Head of the delegation), Serbia, Bosnia Herzegovina, Georgia. Rapporteur of the Local &Regional Democracy of Montenegro, Andorra, and Slovenia.
Awards/Achievements: ''Woman of the Year in Antalya'' Reward 2010. Reward 1991 of Adelaide Ristori, Ministry of Fine Arts, Rome, Italy. Several Rewards from national ONGs. Honorary Consul of Italy in Antalya (1991-1998).
Anteverti is a consulting company that advises executives and organizations in projects of transformation and change, focusing on Smart and Open Government initiatives. With more than 20 years at ICT executive positions in public and private sector, she was CIO at Barcelona City Council, Vice President for Public Sector & Health of T-Systems, Director of Operations at the IT Center of the Catalan Government and IT Director at the Organizational Committee of the Barcelona'92 Olympic Games. Pilar Conesa is President of the Advisory Board of the Professional Association of Computer Engineering of Catalonia and she is a member of the Board of Directors at UPC Alumni. Pilar was the first woman to receive the LANIT Telecommunications and IT Honor Award.
Vice-president of the Consejo Morelos Centro Histórico SCO. Development Coordinator in the museum "Recinto Canto Cardenche", Torreon, Coahuila, Mexico.
She has a BA in Communication, by Iberoamericana University, Torreón. Worked in Free Media projects for indigenous and agricultural organitations in Chiapas, such as "Las Abejas de Acteal" and "EZLN". Did research about Central-American Migration with the Iberoamericana University, Torreón and other organizations from México and Central-America. Collaborated in "Moreleando" SCO, recovering public space through art and culture. She is developing public participation initiatives that impact public policies in the "Consejo Morelos Centro Histórico" SCO. She is currently working on her masters degree in Sociocultural Management and works in the community museum "Recinto al Canto Candenche", to preserve the historical and cultural heritage of the region.
She is author of photography exhibitions "Mujeres de tierra y fuego" about social movements in Mexico and "De paso" about Migration.
Gary T. Gardner is a researcher, writer, and speaker on global sustainability issues, and a hands-on program director. Gary spent more than two decades as a sustainability researcher and Director of Research at the Worldwatch Institute, which focuses on global sustainability issues. There he authored books, papers, chapters, magazine articles, and blogs on a broad variety of environmental, economic, and social sustainability issues, from water scarcity and climate change to malnutrition, green economies, and resource scarcity. He has contributed to 15 editions of the Institute's State of the World report, including the 2016 edition that focused on sustainable cities. Gary is also the author of Nuclear Nonproliferation: A Primer, and Inspiring Progress: Religions' Contributions to Sustainable Development. He has represented Worldwatch at local, national, and global conferences and has given dozens of interviews for major print and broadcast outlets worldwide.
Chief architect (2011-2015) of Barcelona City Council with the responsibility of developing the strategic vision for the city and its major development projects.
He also co-founded and directed the Institute of Advanced Architecture of Catalonia where he led projects such as Media House Project (with MIT's CBA), HyperCatalunya, or the Fab Lab House. Actually is leading the Valldaura Labs (at Parc de Collserola), and the project Urbanization.org.
His professional office, Guallart Architects has developed projects widely published like the ports of Fugee and Keelung in Taiwan, or the Sociopolis neighborhood in Valencia and now it works in projects of several scales around the world.
Economist and politician who has been President of the Nouakchott Urban Community, the capital and largest city of Mauritania, since 2014.
Previously she was Minister of Public Service, Labour and Modernization of Administration from 2011 to 2013.
Professor at the Center for Research and Higher Studies in Social Anthropology.
PhD. In Sociology and Political Science (Universidad Complutense de Madrid, Spain) and post-doctorate in Political Science Department (State University of Campinas, Brazil). He is a research professor at the Center for Research and Higher Studies in Social Anthropology (CIESAS), Mexico, since 1998, and Associate Researcher at Center for Metropolitan Studies.
(São Paulo, Brazil). His main interests focus on citizen participation, State-Society relations, and democratic control of the public, especially in the areas of drinking water and sanitation, urban development, violence and security. He has developed comparative academic research and consulting, mainly in Mexico, Colombia and Brazil. Along last years, he was a Visiting research/professor at Sciences Po (France), State University of Campinas (Brazil), University of Los Andes (Colombia), and Institute of Government and Public Policy (Barcelona).
Soo-Jin KIM is leading policy dialogues on cities and metropolitan areas through a series of OECD Territorial Reviews within the OECD Cities, Urban Policies and Sustainable Development Division. She has extensive experience in advising local, metropolitan and national governments in urban policy and governance. Before joining the OECD, she worked as a legal advisor and a business strategy consultant for the private sector. She graduated from the Paris Institute of Political Science (Sciences Po Paris) and holds a Master's in European Public Law from the University of Panthéon-Sorbonne.
President and CEO of Leading Cities, headquartered in Boston, with operations in 10 countries around the world.
As President and CEO, Michael establishes and develops relationships with municipal governments, businesses and universities around the world, creating a global network of partner cities dedicated to implementing Smart City solutions that improve the quality of life in cities. Michael's career in public service spans from serving three United States Presidents as Special Assistant for White House Operations and Presidential Advance to serving the former Prime Minister of Ireland as a policy research analyst.
Sithole has been with the South African Cities Network (SACN) since 2002. He is arguably one of the most knowledgeable people in the country about the journey that our current system of local government has travelled, and particularly the evolution of our municipalities. He has been a consistent advocate and informant of the urban development agenda for over a decade and has helped steadily grow the influence and contributions of the SACN to improving urban governance practice and analysis.
Sithole was previously the Local Government Coordinator at the National Business Initiative (NBI), was involved with conducting capacity building training in Municipal Service Partnership (MSP), and participated in the development of the then National Department of Local Government's (DPLG) national policy on Integrated Development Planning (IDP).
Sithole's contributions are well recognized in political and technical circles in South Africa. Reputed for a "no holds barred", creative and dynamic approach to tackling issues, he has been continually sought after to advise municipal and party leadership, contribute to various Boards (e.g. SANPARKS), and speak at various engagements. He has contributed to strategic processes in various sectors (cooperative governance, human settlements, The Presidency), and is a clear thought leader in the urban sector.
RPA is a civic urban planning organization focused on growth and sustainability in the New York tri-state area. Juliette led the production of the 2017 Fourth Regional Plan, a long-range, comprehensive plan to promote prosperity, equity, health and sustainability in the region. The plan was created over five years and involved hundreds of civic groups, community-grassroots organizations, business leaders and designers, giving the plan a broad base of support as we pivot to implementation.
As executive vice president, she also oversees RPA's operations, including strategic direction, external communications, development and finance. Juliette has steered a number of RPA's large initiatives, including the creation of a network of transit-agency executives from around the world. She is also the author of two landmark reports that quantified how much transit service improves home values near train stations. Prior to joining RPA, Juliette worked at Project for Public Spaces, where she managed a range of outreach, education and training programs to help municipalities and state departments of transportation work together and make concordant land use and transportation decisions. Juliette received a bachelor's in political science from Princeton University and a master's in urban planning from Columbia University.
Director of Clarion Futures. CLARION HOUSING GROUP LIMITED.
Phil is a Director of Clarion Housing Group, the UK's largest Housing Association with 125,000 homes and 300,000 residents. Phil is responsible for Clarion's charitable subsidiary Clarion Futures which delivers a wide ranging socio/economic development programme for social housing residents and communities across England. The programme has 5 strategic objectives; helping people into work, tackling financial and digital exclusion, supporting young people and building stronger communities. This year Clarion Futures will support over 3,000 unemployed people into work and 5,000 with financial guidance and support.
Lecturer in Architecture and Global Urbanism. Manchester School of Architecture. Manchester Urban Institute. University of Manchester.
Leandro's research focuses on the politics of construction and the role infrastructural repertoires play in the consolidation of extended networks of solidarity and association. He investigates how social movements, construction firms, local organisations and developers use the moment of construction to prefigure territorial articulations. He is currently exploring alternative construction practices in Argentina and Ecuador. He has been involved in creating multiple collaborative platforms to investigate and develop alternative urban interventions. He created Material Politics, an architectural research practice that focuses on the fabrication of radical infraestructures.
Emeritus Professor, University of Manchester, where she directed the Global Urban Research Centre.
Previous positions include Lead Specialist, World Bank; Lecturer at the London School of Economics, and at the Development Planning Unit, University College London. Her research, undertaken primarily in urban Latin America, has focused on intergenerational asset accumulation and poverty reduction, climate change asset adaptation, urban violence and insecurity, and gender transformation and just cities. She is the author or editor of over 160 publications including 15 books. She was a speaker and conference panel organizer at the 1996 Istanbul UN-Habitat II, the 2016 Quito UN-Habitat III, and World Urban Forums in Rio and Medellin.
Oswar Muadzin Mungkasa holds Master Degree in Urban and Regional Planning from the University of Pittsburgh and Ph.D in Public Economics from the University of Indonesia.
Mr Mungkasa held several key managerial posts at the central government of Indonesia prior to the appointment as Deputy Governor of Jakarta for Spatial Planning and Environment in November 2015. Mr Mungkasa was appointed as the Director of Planning and Budgeting at the Ministry of Housing from 2010 to 2013 and as the Director of Spatial Planning and Land at the National Development Planning Agency (Bappenas) from 2013 to 2015.
Mr Mungkasa is the key person of the Basuki T. Purnama administration in charge for the revision of the Jakarta Spatial Plan 2030 and the Detailed Spatial Plan needed to accelerate infrastructure projects undertaken by the central government and the city administration. The revision is required to accommodate the national strategic projects such as the National Capital Integrated Coastal Development (NCICD), rail-based urban transport system, and the Jakarta-Bandung high-speed rail.
Specialist in international cooperation with a long history in the sector. He has worked in several countries of Africa and America at a regional, national and local levels, in the elaboration of policies, strategies and projects and their implementation. He has specialized in gender and diversity transversality, intersection analysis and assessment at the theoretical level. She has developed strategies for incorporating innovative practices in central and southern America, Africa and Catalonia.
Graduate in Environmental Sciences by the UAB (Universitat Autonoma Barcelona); MBA in Water Cycle Management by the UPC (Universitat Politècnica de Catalunya); Founder of the first professional association of environmental graduates, currently member of its Advising Committee.
She began its carreer in industrial hazard risk and worked in the private sector for 5 years as a consultant.
Since 2004 works in the Metropolitan Area of Barcelona, first related to waste treatment and collective selection indicators and information system. In 2012 she joined the sustainability team as project manager for climate change, energy and environmental education.
Director of the Urban Ecology Agency of Barcelona (Agencia de Ecología Urbana de Barcelona).
He owns a Degree in Biological Sciences (1976) and a Degree in Psychology (1980), both from the University of Barcelona. Also, in 1981, he obtained a Diploma in Environmental Engineering from the Ministry of Industry, of Universities and Research and, in 1984, a Diploma in Energy Management from the University of Barcelona.
Past positions include management (at Director level) at Government of Catalonia's Department of Environment (1992-2000), at Barcelona City Council (1986-1992), as well as Sant Adrià de Besòs City Council (1980-1986). He was also a member of the European Union Committee of Experts for Urban Environment (DGXI).
He wrote various scientific and technical articles about urban planning and was asked to participate in national and international exhibitions as a scientific advisor and as a speaker at national and international conferences, masters and postgraduate programs.
Social worker, graduated in France. Master degree in Latin-American Societies and certified in for preventing and combat the victims of family violence and child abuse.
Øyvind Såtvedt is managing director at the Oslo Region Alliance. Øyvind is a political scientist, former researcher at Norwegian Institute for studies in research and higher education (NIFU) and senior adviser at consultancy firm Analyse & Strategi. He was Chief of Staff for the Governing Mayor of Oslo from 2001 – 2008. The Oslo Region alliance consists of 79 local authorities, including the City of Oslo, and five county authorities surrounding Oslo. The Oslo region has about 2.3 million inhabitants. The overall goal is to strengthen the Oslo region as a competitive and sustainable region in Europe.
City Design Consultant, specialising on the links between the digital, social, economic and legal issues that contribute to the development of Contemporary Cities.
Maria has a broad experience in urban practice and consultancy, with a strong focus towards innovation and applied technologies to City Design and Masterplanning.
Having served as Projects Director, at the Barcelona City Council, at the Urban Habitat Department (a Macro Area in charge of Housing, Planning, Infrastructures, Utilities, Energy and IT), where we led the transformation of significant parts of the city such as Les Glòries, Diagonal, Passeig de Gràcia, Tres Turons, Torre Baró, Sants and Portes de Collserola... She now leads a multidisciplinary team whose aim is to change the world, by improving real cities.
She has received different awards as an independent architect and has worked for local governments and international organisations such as UNDP (United Nations Development Programme), the World Bank Institute, Medcities Network, and Barcelona Metropolitan Area Cooperation Unit. She has served at the Board of the Catalan Architects Association (COAC), the Metropolitan Strategical Plan of Barcelona and the Cultural Foundation of the Caixa d'Arquitectes.
She holds a MSc City Design and Social Sciences by the London School of Economics and she is a regular contributor to specialized media. Lecturer at the Postgraduate Diploma in Sustainable Architecture and Urbanism at La Salle (PAMUS) and co-director of the new Master in Urban Management at the Barcelona School of Management, Universitat Pompeu Fabra.
Lecturer in Urban Development Planning at the School of Environment, Education and Development, University of Manchester, UK.
Alfredo Stein Heinemann is a Guatemalan citizen, currently working as a Lecturer in Urban Development Planning at the School of Environment, Education and Development, University of Manchester, UK. He has more than 34 years of experience of working for international development agencies setting up and evaluating local development, low-income housing and post-disaster reconstruction policies and programmes. He has a PhD from Lund University and an MSc from DPU, University College London. During the last 10 years he has undertaken applied research on climate change adaptation in urban poor areas of cities in Latin America, Asia and Africa.
Born in 1967 in Korea, Taehyung Kim currently works as Director-General of Urban Space improvement Bureau in Seoul Metropolitan Government from 2015.
After graduated from Seoul National University in business administration and architecture, he got his Master in architecture from Columbia University in New York.
He has worked as an architect, urban development strategist and an adjunct professor of architecture in Korean National University of Arts.
As a Director-general of urban space improvement bureau he has focused on planning and managing key urban projects of Seoul metropolitan government as Seoullo, Sewon sky walkways and reaching out community center.
From 1998-2008 and 2011-2013, he worked at the Provincial Government of Barcelona as Head of the European Cooperation Office. From 2008 to 2011, he was the Director of the President's Office at the Public Audit Office of Catalonia. He has a Postgraduate degree in local government, a Master Degree in European Studies and a Bachelor in Political Science and International Relations. His areas of expertise include EU Funding and European Policies; Lobbying related to urban and regional issues; Internationalisation of local governments; International networks; and Mediterranean cooperation.
Ramon M. Torra i Xicoy graduated as an architect in 1980 at ETSAB Barcelona School of Architecture.
He worked as municipal architect and Director of Territorial Services at the Granollers City Council between 1982 and 1992, and as Director of Technical Services of the Association of Municipalities of the Metropolitan Area of Barcelona (AMB) until 2008. He has been Manager of the Municipal Association of the Metropolitan Area of Barcelona from 2008 to 2011. He has drafted numerous planning documents, such as the General Plan of Granollers, Partial and Special Plans, as well as several public space and architectural projects.
He teaches masters and postgraduate courses at Universitat Politècnica de Catalunya (UPC) and the Public Administration School of Catalonia (EAPC); and he is a lecturer on topics related with urban planning and architecture, in different countries. He has written articles for several specialised media, books on public space, and publications on public management.
Previously, he was the Executive Director of Metropolis, the Europe and International Strategy Office of the Barcelona Provincial Council, as well as the head of the Development Cooperation Office of the Barcelona Provincial Council and the Executive Director of the Orientation and Coordination Office of the URB-AL III programme. He has also been the Head of the European Cooperation Office of the Barcelona Provincial Council, Coordinator of the Permanent Secretariat of the network Arco Latino, the Head of the European Union Unit of Intermón-Oxfam, Programme Information and Communications Coordinator of Oxfam International and Deputy to the European Coordinator of Frères des Hommes Europe. He is as well certified by the Observatory of the Decentralised Cooperation between the EU and Latin America as a trainer of trainers.
He has a degree in law, as well as a Master's Degree in European Studies (Universitat Autònoma de Barcelona), a Master's Degree in International Humanitarian Aid (Universidad de Deusto) and a Post-degree in International Relations (Universitat de Barcelona).
Researcher at the Institute for Social Research at the National Autonomous University of Mexico.
Alicia Ziccardi is member of the National System of Researchers level III and member of the Mexican Academy of Sciences, which coordinated the Social Sciences section. Graduate Professor of Political and Social Science and Planning, UNAM. She was the Director of the University Studies Program City of UNAM.
PhD in Economics from the National Autonomous University of Mexico (UNAM), where she earned Honorable Mention and Gabino´s Barreda Medal. BA in Sociology from the University of Buenos Aires and Master in Sociology from the University Research Institute of Rio de Janeiro. Graduate Program Graduate Research Training in Urban and Regional Development CEUR- Torcuato Di Tella Institute. In 2001.
She is the author of several books about urban and social policies, and author of more than 200 papers.


This cheesy broccoli rice is an easy and healthy meal made in the Instant Pot – Add in your favorite protein for a complete meal.
Who among you has not bought the marvel they call the Instant Pot??
Recipes are flowing like water from food bloggers across the web, as the renowned pressure cooker is having a moment. From cake to soup to mashed potatoes, this versatile piece of equipment can seemingly do it all!
My favorite ways to use it are for rice and beans. I love the freedom of not having to watch over the stovetop! It makes my life much easier, especially, if I have other tasks to tend to.
Also, it has been so great to make dried beans without the mandatory eight-hour plus soak. I buy dried beans (which are cheaper and less 'sketchy' than their canned counterparts), add water and boom! Soft, creamy beans like the ones in this recipe (my fave!).
We're not talking beans today, however, we're talking rice…my second favorite food in ze world!
I eat rice a good 5-6 times each week, so I'm always looking for new ways to make it taste delicious. My favorite pairings include the classic chicken and broccoli, which this recipe is a spin on.
Onion, garlic, carrot, and broccoli are briefly sautéed in olive oil and pressure cooked to a creamy consistency. This is a great way to get the kids to eat broccoli too, as this process breaks the cruciferous stalks down into soft, indiscernible bits, akin to risotto.
After removing the Instant Pot lid, I like to stir in a good handful of cheese, some cooked chicken or beans, and a smattering of finely chopped kale or parsley.
It makes a hearty, one pot meal that everyone is happy with!
Creamy, vegetable-packed brown rice that is the perfect base for your protein of choice!
Add the oil, onion, garlic, and a good pinch of salt to your Instant Pot, and hit the 'Saute' button.
Cook 2-3 minutes until softened.
Stir in the grated carrot, broccoli, oregano, and red pepper flakes, and cook another 1-2 minutes.
Lock the lid in place, making sure the seal the vent.
Hit 'Manual' and set the pressure to 22 minutes (it should be on high).
Hit 'Manual' once more and wait for the Instant Pot to beep at the end of 22 minutes.
Once it beeps, let the pot sit untouched for 10 minutes.
Vent the remaining steam and carefully open the lid.
Add in the cheese and stir until it melts.
Stir in any protein or herbs of choice.
Add cheese as you desire. Sometimes I like a cheesier bite and add up to 1 1/2 cups.
At the end of cook time, stir in some chopped cooked chicken or beans for a protein boost.
I occasionally add in some chopped kale or parsley at the end as well. The heat from the rice is enough to cook the kale through while retaining its pretty green color.
I know i'm going to love this! I'm really looking forward to adding this to my meal rotation!


text:
Thursday, November 29, 2001, Chandigarh, India
Over 600 die in prisoners' failed revolt
Kabul, November 28
Northern Alliance troops on Wednesday took full control of a fortress where hundreds of captured Al-Qaida fighters loyal to Osama bin Laden died in a bloody revolt put down by U.S. bombing and fierce ground attacks.
A Northern Alliance fighter prepares to fight pro-Taliban forces in a fortress near Mazar-e-Sharif on Tuesday. — Reuters photo
Don't recognise Alliance, Russia told
Washington, November 28
The USA is opposed to Russia and other countries recognising the de facto Northern Alliance government in Kabul because it is not a "viable" authority, a senior US official has said.
Al-Qaida men in US dragnet
Members of the Al-Qaida network the US Government blames for the September 11 terror strikes may have been caught in a dragnet by law enforcement agencies, US Attorney-General John Ashcroft has revealed.
Freeze 152 Taliban men's assets: UN
United Nations, November 28
The UN has ordered its 189 members to freeze assets of 152 Taliban officials, virtually everyone who held a government post on behalf of the former rulers of Afghanistan.
Pak agents on Laden trail
For the first time since September 11 strikes in the USA, Pakistani intelligence agents have entered Afghanistan with a task to track Osama bin Laden and frustrate Al-Qaeda's attempts to search for a new base in Pakistan, according to a senior Pakistani intelligence official.
Teams of Russian emergency workers have arrived in Kabul to set up a field hospital and embassy.
Fresh fighting on Philippines isle
Pakistan orders closure of Taliban consulates
UN envoy presses on at talks with Afghan factions
Zahir Shah to join Loya Jirga
Move to reduce Hasina's security
Dhaka, November 28
The Khaleda Zia government has taken steps to scrap a Parliament Act aimed at withdrawing special protection to her political foe, Ms Sheikh Hasina, the immediate past Prime Minister and President of the opposition Awami League.
Suharto's son arrested
Jakarta, November 28
The Indonesian police said on Wednesday that it had arrested the fugitive son of former President Suharto, Hutomo "Tommy" Mandala Putra. "Yes he has been arrested, for details and the chronology please come to the police headquarters," Jakarta police spokesman Anton Bahrul Alam said.
Hutomo "Tommy" Mandala Putra (R) and Jakarta Chief Inspector-General Sofjan Jacoeb (L) attend a news conference in Jakarta on Wednesday. — Reuter photo
Planet outside solar system found
Astronomers, for the first time, have directly detected the atmosphere of a planet outside our solar system, using the Hubble space telescope, NASA has announced. The roughly Jupiter-sized planet is located in the constellation Pegasus some 150 light years from earth. It orbits around a star similar to our sun, labelled HD 209458.
Filipino rebels free hostages
Zamboanga (Philippines), Nov 28
Heavily armed Muslim rebels released dozens of hostages today in exchange for safe passage through Philippine military forces that have besieged them for more than 24 hours.
A relative embraces a Filipino hostage freed by Muslim rebels in southern Zamboanga city on Wednesday. — Reuters photo
Gunmen kill 6 in West Asia
Afula (Israel), November 28
Six persons were killed as hardline Palestinian gunmen ran amok in Israel and Gaza on day one of a top-level US peace mission to end 14 months of violence that has cost almost 1,000 lives.
Sharif's kin back
Islamabad, November 28
The sudden return of the wife and two daughters of Mr Shahbaz Sharif, brother of the deposed premier Mr Nawaz Sharif, to Pakistan has sparked speculation with the military regime accusing the family of violating the agreement under which they were exiled to Saudi Arabia.
Michael Steen
Television footage showed the bodies of Al-Qaida fighters sprawled in trenches and littering the courtyards of the massive baked-mud Qala-i-Jhangi fortress after the revolt.
The International Committee of the Red Cross (ICRC) said it was in talks with the Northern Alliance to remove hundreds of bodies from the fort near Mazar-e-Sharif.
In the last stages of the battle, one Northern Alliance fighter laid a blanket on the back of a dead opponent and was using it to balance his Kalashnikov as he fired into a nearby basement.
A Northern Alliance commander said probably all 600 prisoners, including Pakistanis, Arabs and Chechens, and more than 40 Alliance fighters were killed in the fighting.
Five U.S. soldiers were injured by a stray American bomb during the battle.
"We are sorry that so many people did die in Mazar-e-Sharif," Kenton Keith, a spokesman for the U.S.-led coalition fighting the Taliban said. But he told a news conference in Islamabad that the bombing of the fortress was "not a massacre... not a reprisal".
Keith said he had taken note of human rights group Amnesty International's call for the anti-Taliban coalition to investigate the clashes.
Amnesty said: "It should make urgent recommendations to ensure that other instances of surrender and holding of prisoners do not lead to similar disorders and loss of life."
"The outcome of this inquiry, and any disciplinary or other measures that may be taken against anyone found responsible for wrongdoing, should be made public."
ICRC spokesman Bernard Barrett said the Red Cross, which has been collecting and burying Taliban troops killed in areas captured by the Alliance, had been asked to help remove the dead.
"These negotiations are still going on... We hope shortly to start this work," Barrett said.
Chaman (Pakistan): The Taliban were holding on to the Afghan border town of Spin Boldak today, locals said, despite heavy US Bombing of the area and chaotic surrender talks with thousands of tribal fighters massed near the town.
Locals said the Taliban had stepped up security in this, dusty town on the smuggling route between Quetta and Kandahar, and were also strengthening their presence at the border.
Taliban security official Qari Abdullah said the Taliban had no orders to withdraw.
Wakil Samad Nurzai, an anti-Taliban Pashtun commander, said tribal forces could push the fundamentalist militia out of Spin Boldak within hours but were waiting for the result of surrender talks.
But the chaotic negotiations were complicated by disputes between rival Pashtun tribes. The confusion reflected a struggle for the spoils of war among Afghanistan's traditionally dominant Pashtuns as the Taliban's authority crumbled.
It highlighted fears that the Taliban's collapse could lead to a repeat of the abuses they had sought to eradicate.
Opposition leaders say four anti-Taliban commanders are vying to take over Spin Boldak, a major hub for smugglers, traders and the powerful trucking mafia. Reuters
"We've had some concern about countries not rushing to establish diplomatic relations with the so-called Rabbani government on the basis that we do not see this as something that is going to be viable," the official said yesterday.
The official, speaking to reporters on condition of anonymity at the state department, referred to Burhanuddin Rabbani, former President, who is recognized as the country's leader by the United Nations.
"We have been encouraging countries that even if (they establish something on the ground ... to facilitate diplomatic contacts, do humanitarian efforts ... that it not in any way be construed as constituting normal diplomatic relations or recognition of the so-called Rabbani Government," the US official said.
"That is not going to be a viable successor to the Taliban."
Shortly after Rabbani's return to Kabul, early this month, Iran reopened its embassy there and Russian Foreign Minister Igor Ivanov said Moscow would soon set up a permanent diplomatic mission in the city. AFP
"We believe we have Al-Qaida members in custody," he told reporters here yesterday.
"A number of the individuals that are being detained ... are suspected terrorists."
He said, however, that for security reasons he was not going to release the names of the detainees suspected of association with the network led by Saudi-born extremist Osama bin Laden.
The US Federal Bureau of Investigation and other law enforcement agencies have detained over 1,000 people in the aftermath of the attacks that toppled the World Trade Center in New York and the Pentagon, according to justice officials.
Mr Ashcroft said 104 of the detainees had already had criminal charges filed against them, while another 548 individuals were being held for immigration violations.
He said the federal government would not pay for legal counsel provided for those held on suspicion of terrorist activity. AFP
MANILA: Two Palestinians and a Jordanian have been arrested in the Philippines for running an extremist network suspected of links to Osama bin Laden and recruiting local Muslims to join, the police said today.
The three foreigners, in their 30s, were arrested in raids on two houses in Manila and an office in Sultan Kudarat province on southern Mindanao island last week, it said in a statement.
"The arrested foreign nationals are believed to have established a network in the country believed to be part of a support system with suspected link to Osama bin Laden's Al-Qaida network," the statement said.
Police identified the three local groups as the Moro National Liberation Front (MNLF), the Moro Islamic Liberation Front (MILF) and the Abu Sayyaf. All operate in the country's south. AFP, Reuters
The 11-page list, posted yesterday by a UN Security Council sanctions committee, adds another 127 names of individuals, groups or businesses associated with the Taliban or Saudi-born Osama bin Laden and his Al-Qaida network.
Mullah Mohammad Omar, the Taliban's spiritual leader and founder, heads the list along with Mullah Mohammad Rabbani, Chairman of the Council of Ministers. The entire Taliban representation in Pakistan is included as well as its former Consulate officials in various cities in that country.
The list incorporates many of the names and groups citied by the USA since September 11 in an effort to choke off funds in Bin Laden's network.
But the UN document is longer and has a wider global reach in making the freeze mandatory for all its members.
Trade and charity groups, some with their addresses, are named in capitals in each continent. The list includes the whole Al-Barakaat financial network, a Somali-based operation, with branches in Europe and North America.
Al-Barakaat is used by thousands of Somalis abroad to send money to relatives at home.
Other names are the Wafa Humanitarian Organisation, with offices in Peshawar, Pakistan, Saudi Arabia, Kuwait and the UAE. And the list included Afghan-related businesses, such as the Ariane Airlines account in Citibank's New Delhi, India, branch and the Agricultural Development Bank of Afghanistan in Britain Reuters
The official in Islamabad was quoted by the Washington Post about the new Pakistani operation in Afghanistan.
Another senior Pakistani intelligence official said: "All our eyes and ears in Afghanistan are currently devoted to the search for Osama bin Laden and his associates. There is a definite evidence that he has moved close to our borders."
While publicly General Musharraf and his top advisers have sought to play down fears of Bin Laden or Taliban incursions into Pakistan, said the newspaper, "privately, senior Pakistani officials are not so confident, suggesting there is a serious threat that remnants of Al-Qaeda and the Taliban could find refuge here (in Pakistan)". PTI
Atiqur Rahman
The Khaleda Zia government has taken steps to scrap a Parliament Act aimed at withdrawing special protection to her political foe, Ms Sheikh Hasina, the immediate past Prime Minister and President of the opposition Awami League. The ruling Bangladesh Nationalist Party (BNP) moved a Bill in Parliament today to repeal the Father of the Nation Family Members Security Act, which was most hurriedly passed on June 21 this year to provide special security protection to Ms Hasina, her younger sister Sheikh Rehana and their family members.
Under the Act Ms Sheikh Hasina was allotted Ganabhaban, so long used by her as her official residence. However, before the Parliament elections she vacated the palatial house. Her sister Sheikh Rehana has been allotted a house by the government.
The Bill is likely to be passed on Sunday and with that, all special security protection to the sisters, besides facilities like house and allowance will be withdrawn. The Awami League government also made attempts to remove Ms Khaleda Zia from her Dhaka Cantonment residence which was allotted to her after the assassination of her husband, General Ziaur Rahman, on May 30, 1981.
The moving of the Bill aimed at scrapping the Act is the second move by the BNP government to undo another step in this regard. Last week, the Cabinet had cancelled the allocation of Ganabhaban to Ms Hasina and declared it as the Prime Minister's Office.
The Awami League has reacted sharply to the move. Party general secretary Zillur Rahman in a press statement, expressed concern from the security of Ms Hasina and her family members. The party feels that since the trial and conviction of the 12 killers of Sheikh Mujibur Rahman, father of Ms Hasina, the family is under threat from the nine absconding convicts.
In a hurriedly called meeting of the party's Executive Committee and heads of front organisations, the Awami League today decided to oppose the move. It will observe an Eight-hour countrywide hartal on December 2, the day the Bill is likely to be adopted by Parliament. The Awami League is boycotting the parliamentary session.
The Dhaka City unit of the Awami League has organised a public rally today and brought out a protest procession in the afternoon. Speakers at the rally criticised the BNP for acting only for vendetta against its rivals.
The Indonesian police said on Wednesday that it had arrested the fugitive son of former President Suharto, Hutomo "Tommy" Mandala Putra.
"Yes he has been arrested, for details and the chronology please come to the police headquarters," Jakarta police spokesman Anton Bahrul Alam said.
He said Tommy was arrested on Wednesday in Jakarta's southern suburb of Bintaro after more than a year on the run.
Tommy's lawyer Elza Syarief told local television that she had called the police to verify the report and had been summoned to the police headquarters.
"I have not seen him personally, the Jakarta police chief has told me that he has been arrested," Ms Syarief told Metro television, referring to Tommy.
"He is now in the Jakarta police chief's room," she added.
Tommy has been on the run for more than a year after being handed an 18-month jail sentence over $11 million land scam.
But the decision was overturned last month by the Supreme Court which described it as a grave mistake.
The once all-powerful Suharto family has been the focus of several graft probes since the former General stepped down amid social chaos in 1998.
Only Tommy, Mr Suharto's youngest and favourite son, has been convicted of corruption.
Tommy is also being sought by the police over the killing of one of the judges who convicted him and over a series of bombings in the Capital.
Critics accuse Mr Suharto and his six children of corruptly amassing up to $45 billion during his 32-year rule. All Suhartos have denied any wrongdoing. Reuters
Astronomers, for the first time, have directly detected the atmosphere of a planet outside our solar system, using the Hubble space telescope, NASA has announced.
The roughly Jupiter-sized planet is located in the constellation Pegasus some 150 light years from earth. It orbits around a star similar to our sun, labelled HD 209458.
"This opens up an exciting phase of extra-solar planet exploration, where we can begin to compare and contrast the atmospheres of planets around other stars," an enthusiastic David Charbonneau, an astronomer at the California Institute of Technology, Pasadena, told a press conference yesterday.
To date, astronomers have identified some 70 planets outside our solar system, including 15 "hot-Jupiter"-type planets such as the one spotted by the Hubble.
Unlike Jupiter, the newly-detected planet is very close to its sun, at a distance of 6.4 million km. Its atmosphere is very hot, up to 1,100 degrees (2,000 degrees fahrenheit), Charbonneau added.
Observations by the earth-orbiting Hubble telescope show evidence of salt on the planet, which has a mass of 70 times that of Jupiter and 220 times that of earth.
The "very thick" atmosphere of the planet rules out the possibility that life as we know it on earth exists there, said Timothy Brown of the National Centre for Atmospheric Research in Boulder, Colorado.
To date, astronomers have identified some 70 planets outside our solar system, including about 15 so-called "hot Jupiter" planets similar to the one spotted by the Hubble telescope. But this marks the first time that the atmosphere around such a planet has been detected.
Unlike Jupiter, the newly-detected planet is very close to its sun, at a distance of 6.4 million km and its atmosphere is very hot, upto 1,100 degrees, Charbonneau added. AFP
They had freed a group of 21 hostages earlier. Then, after enduring a series of assaults by war planes, helicopter gunships and infantry, and wading through all-night negotiations, about 250 heavily armed rebels loyal to renegade Muslim region Governor Nur Misuari departed aboard trucks that were to take them to another guerrilla base.
They left behind the hostages, estimated earlier at 40 to 60 people, and government negotiators took custody of them today. An airport bus was brought in to take them away, and army doctors and nurses were on standby to provide medical check-ups.
Military spokesman Lt Col Danilo Servando said the rebels were going to a rebel base near the town of Taguite in the province of Zamobanga Del Sur.
Under the agreement, the military also freed 10 rebels captured in fighting yesterday.
Rebel leader Julhambri Misuari, nephew of the arrested Governor, said in an interview with DZMM radio that he was releasing the hostages in exchange for a guarantee of safe passage.
"As of this time we will not file criminal charges," said the military spokesman. AP
In the northern Israeli town of Afula, two teenage Palestinian gunmen killed two Israelis and wounded 34 others in a rampage through the centre before being shot dead by the police yesterday.
The attack was claimed by the hardline Islamic Jehad, which said the operation was carried out with the Al-Aqsa Martyrs Brigade. The 19-year-old gunmen, one from each organisation, were killed by the police after a spree lasting more than 10 minutes, witnesses said.
As Israel was reeling from the attack, Palestinian gunmen blasted an Israeli convoy heading for a Jewish settlement in the southern Gaza Strip, killing a woman and injuring three other settlers.
Israeli troops returned the fire and killed a Palestinian man. AFP
The three returned two days ago to Lahore and visited their relatives and leaders of the Sharif-led Pakistan Muslim League, inviting attention of both media and the government. PTI

redpajama_set_name: RedPajamaCommonCrawl


Courtesy U.S. Army Corps of Engineers via AP The U.S. Army Corps of Engineers released flood water at a rate of 13,000 cubic feet per second at the Tenkiller Lake Dam in Oklahoma after historic levels of flooding have affected the region.
The best that can be said about the recent flooding in the Cherokee Nation is that it could have been worse. President Barack Obama made his expected disaster declaration on December 29, making both state and tribal agencies eligible for federal funding in the 18 hardest-hit counties, none of which were in Cherokee territory. Here's a quick summary of why the declaration was expected.
Oklahoma Gov. Mary Fallin's office produced a property damage estimate just south of $20 million for the 18 counties. Fatalities reported at this time are four statewide, a number that should be modified with "only" because of the number of water rescues pulled off by state and tribal first responders and the sheer amount of water.
A piece of movie history was lost when the barn and cabin from Where the Red Fern Grows washed away down the Illinois River. Many families lost personal items that do not make a blip on property damage estimates but mean a great deal to the victims.
The Army Corps of Engineers is still dealing with the ticklish dance of coordinating water releases from the network of dams in Oklahoma. The task is complicated by the volume of water. Sometimes flooding is unavoidable both above and below the dam, and the Corps has the thankless task of allocating misery.
When I was looking for a place to retire, I looked seriously but fruitlessly for a home on the shores of Lake Tenkiller, one of several crystal clear lakes in the Cherokee Nation. This week, the Corp of Engineers opened the floodgates at Tenkiller Ferry Dam, creating a 13,000 cubic-feet-per-second spectacle. Flash flood warnings were issued downstream from the dam.
For the second time in 2015 (the first being during then-epic floods last May), the Corps assured the public that the second highest dam in Oklahoma was in no danger of failing. At the time the release began four days ago, the flood control pool was just under 87 percent full. Weather forecasts included light showers but no more serious rain coming before January 7.


NOTE- For those who don't watch the entire video- in the beginning I show an old tattoo I got years ago. But as the video progresses- I get a new one on this day too.
NOTE- I hope I didn't blow my cover!
You'll notice on the video that Mike says 'you don't bleed either'.
I have been telling you guys that Angels and messengers are words that are interchangeable in the bible.
Sometimes angels are mistaken for humans. We also read that when a person dies- and is raised again- he has a new body- flesh and bone- not blood.
Now this I say, brethren, that flesh and blood cannot inherit the kingdom of God; neither doth corruption inherit incorruption. Cor.
39 Behold my hands and my feet, that it is I myself: handle me, and see; for a spirit hath not flesh and bones, as ye see me have. Luke.
'wow John- if it's true- what is your message to us'?
'Thou shalt give me a tenth of all you…'- well- let's do that one another day.
As you see- I had no idea I would get a tattoo- this day.
Mike [the guy who gave me it] is an old friend I have known for many years- he has been homeless on and off for years- that's how I met Mike.
He's a gifted artist- and does lots of the art/sign work you see on the restaurants off of the main highway [SPID] where I live.
Often times he works at those places- he's been a cook- dishwasher- etc. and they only pay him the same hourly wage for the sign work.
Which is about 1/5th of what the job should cost.
I used to tell Mike 'Mike- you need to charge what your worth'- but he's told me he doesn't mind- he likes doing it.
So- this day I ran into Mike- I went by the house a few months ago- but wasn't sure if he still was renting it.
But I ran into him this day- and sure enough he invited me over.
Mike told me Lance was cashing out on the couch- I told him I knew Lance well.
I baptized the kid [28 years old- yeah- a kid to me- I turn 54 in a few days].
Lance showed up- and the rest is history.
Actually Mike is excited about me doing some meetings at his place- it really is set up like some of the halfway houses I have been involved with.
Mike is a good man- he struggles in life- like most of us do.
I'm glad I'm friends with Mike- I have some of his art at my house- and now on my hand!
DOW UP? I comment on the economy and stuff. The last week or so the DOW has soared. At first I thought it was simply 'irrational exuberance' then I heard a report yesterday- that the worlds banks [patterned after out Federal Reserve] are fleeing into the U.S. market.
If the report is true- they are seeing a global collapse on the way- and that might be why the DOW is soaring.
I told a friend a few weeks ago that Trump might pick a general as his VP. Then the news came out he was looking at Petraeus. I think he even looked at Colin Powell to be honest. Though he would never do it.
Petraeus has baggage- but the thought came to me.
Then the media reported Hillary was looking for a general too!
Look at manipulation- I seriously doubt Hillary was looking for a general as VP- because her so called experience is supposedly at the state dept. [even though her record is the worst- ever- Libya- Russia- the list goes on].
So why did the media slip this in?
More than likely because they would love for Trump to pick Petraeus- because he too has baggage with 'women'.
He was held to account for giving secret info to his girlfriend- and paid the price [not like Hillary].
So- as you see Bill was going to campaign for his wife- Trump threatened 'you bring him in- and I'll take about Bills history with women'.
And that's why you have not seen Bill on the campaign trail.
But- if they can trick Trump into getting Petraeus- that neutralizes it.
Now- this is just my opinion- but you can see how manipulation goes on- and the media is in on it- up to their necks.
http://www.foxnews.com/politics/2016/07/13/poll-trump-leads-clinton-in-florida-too-close-to-call-in-ohio-pennsylvania.html I told you so!
http://www.truthdig.com/report/item/john_kerry_right_freemen_of_syria_army_islam_radical_terrorists_20160713/ Look at what I have said about the so called 'freedom fighters' that the U.S. backs in Syria- John Kerry said the same thing. This shows you how terrible U.S. policy is.


text:
Updated as of Mar 31, 2019
Jeffrey C. Lim
Mr. Jeffrey C. Lim was appointed President of SM Prime in October 2016 and has been reappointed as such since then. He is a member of the Company's Executive Committee. He also serves as President of SM Development Corporation. He was elected to the Board of Directors of SM Prime in April 2016. He holds various board and executive positions in other SMPH's subsidiaries. He is a Certified Public Accountant and holds a Bachelor of Science degree in Accounting from the University of the East. Prior to joining the Company in 1994, he worked for a multi-national company and for SGV & Co. POSITIONS IN OTHER REPORTING COMPANIES None BOARD ATTENDANCE: 100%; 6 of 6 Board Meetings DATE OF FIRST APPOINTMENT: April 2016 NO. OF YEARS ON THE BOARD: 3 YRS. SHAREHOLDINGS: 0.00% OTHER INFORMATION: No conflict of interest transactions in the past one (1) year TRAININGS ATTENDED Date of Training Program Name of Training Institution August 8, 2018 Annual Corporate Governance Training Program Institute of Corporate Directors
Henry Sy Sr.
Henry T. Sy, Jr.
Jose L. Cuisia, Jr.
Gregorio U. Kilayko
Joselito H. Sibayan
Hans T. Sy
Herbert T. Sy
Jorge T. Mendiola
Teresita T. Sy-Coson
Elizabeth T. Sy


Things should be as simple as possible---but no simpler.
Any software application has a certain irreducible complexity that limits how simple designers and coders can make a program, and documentors must be prepared to deal with explaining this minimal complexity in as clear a fashion as possible.
This gives an overview of the program, and will tell you the minimum you need to know to get started using it. If you are so averse to reading documentation that even Part I makes you gag, then please at least read Once Over Lightly. It is a condensed version of Level I, and should only take you a few minutes to read. If you are an experienced Macintosh user and will only be using the program casually, this may be all the documentation you will ever need. But to get the most out to the program, we strongly advise that at some point you read the remainder of Level I, or at least Getting Started with 3D-XplorMath.
This is what normally goes into a user manual for a computer program: it has a description of each of the menus, gives a more careful description of the program's main features and explains the organization of the mathematical material with which the program deals. If you are interested in what is "under the hood", or need to know more about some particular aspect of the program, this is where to look.
This is a repository for all the geeky, nerdy stuff for those who really need (or want) to know the gory details. But otherwise, unless you are masochistic (or want to try your hand at writing MathViz software) you probably will not be interested in this level of detail.
Finally, there are a few appendices, with acknowledgements for the massive amout of help we have had in developing 3D-XplorMath, a discussion of copyright matters, and an essay called What Is Mathematical Visualization.
And of course, there is the all important Index to the documentation.


Еще значения слова и перевод VEHICLE с английского на русский язык в англо-русских словарях.
Что такое и перевод VEHICLE с русского на английский язык в русско-английских словарях.
More meanings of this word and English-Russian, Russian-English translations for VEHICLE in dictionaries.
VEHICLE — (n.) A substance in which medicine is taken.
VEHICLE — (n.) That which is used as the instrument of conveyance or communication; as, matter is the vehicle of energy.
VEHICLE — (n.) A liquid used to spread sensitive salts upon glass and paper for use in photography.
VEHICLE — ( n. ) A substance in which medicine is taken.
VEHICLE — n. 1. Carriage, conveyance. 2. Medium, instrument. 3. ( Med. ) Excipient. 4. ( Painting .) Medium.
VEHICLE — Any thing that is designed to transport persons or objects. A bicycle has been held to be a vehicle.


The weather outside might be getting frightful, but this week in payments is so delightful! This week we saw headlines pour in from British Columbia, England, and even Bulgaria!
Have you ever wondered if you spend more than the average shopper online? If so, we have some numbers for you! Recent data from Environics Analytics and J.C. Williams Group showed that households in British Columbia spend on average $3,369 online per year, more than $600 above the national average! Alberta came in second, spending roughly $3000, and trailing closely behind was Ontario, coming in third.
If you made a purchase on Amazon on Cyber Monday, you weren't alone! Cyber Monday was Amazon's best single day ever, with online transactions totaling $7.9 billion. In addition, $6 billion was spent on black Friday, and nearly $4 billion on American Thanksgiving, the Thursday before black Friday.
Sadiq Khan, the Mayor of London, has launched a contactless donation point system in England's capital to help homeless citizens. 35 "TAP London" terminals have been installed across the city which prompt passers-by to donate £3 through contactless cards. All the funds collected throughout the season will be divided between 22 different homelessness charities in the capital.
We're always excited to see new countries make headlines in the payments space, and this week it's Bulgaria! Some 65% of Bulgarians are using contactless technology when making a card-based payments, according to Mastercard. This is an 11 per cent increase from last year, with respondents citing convenience, speed and security all as reasons for contactless use.
Curious about what else is happening in the payments industry? Make sure to take a look at our recaps from November 19 to 23 and November 12 to 16!


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Environmental Humanities Program
Why Study the Environmental Humanities?
Environmental Humanities is a two-year degree training the next generation of environmental leaders and thinkers. This fully-funded master's program positions students to study climate change, resilience, advocacy and other interests in preparation for changing the world. We encourage creative and scholarly exchanges toward new forms of environmental leadership and environmental justice.
EH Blog
Faculty Feature: Chris Ingraham
Chris Ingraham is an Associate Professor in the Department of Communication and on the core faculty of the Environmental Humanities Graduate Program at the University of Utah. His work as an active teacher and researcher is in the areas of media aesthetics, environmental communication, and rhetorical theory. Generally, he tries to draw on the insights of these fields to think about the material, aesthetic, and affective practices that configure the environments we create and inhabit. Before becoming an academic, he worked for several years as a freelance writer. Though the arts remain central to his interests, his academic training across the humanities commits him to cross-disciplinary thinking with the belief that we should bring all available knowledge to the problems we're trying to understand.
Alumni Spotlight: Ayja Bounous
Ayja Bounous grew up at the base of Little Cottonwood Canyon in the Wasatch Mountains of Utah, where the rhythmic pulse of the seasons was as much a part of life as breathing. It was not until her adult years, however, that she realized how her whole world revolved around Wasatch snow—from the places she loved, to the activities that she enjoyed doing, to the relationships in her life. She earned a Master's of Arts in Environmental Humanities from the University of Utah in 2017, and went on to publish her master's thesis, Shaped by Snow: Defending the Future of Winter, with Torrey House Press in 2019.
Symposium on Great Salt Lake Recap
Can art and humanities save the Great Salt Lake? On September 23-24, we explored this question with local artists, poets, journalists, community organizers, Tribal leaders, dancers, communications professionals, scholars, and of course, the many concerned community members who care about Great Salt Lake and a livable future. The Environmental Humanities Symposium on Great Salt Lake: Lessons of Art, Action, and Culture was a great success and we're so grateful to all our speakers, event partners, and attendees.
EH Research Professor
Environmental Humanities has opened the application round for the next Research Professor for the 23/24 term. Rachel Mason Dentinger, the current EH Research Professor, will give a talk on 11/22 at 4p.
"Routledge Handbook of Energy Democracy"
Danielle Endres
"This handbook offers a comprehensive transdisciplinary examination of the research and practices that constitute the emerging research agenda in energy democracy. With protests over fossil fuels and controversies over nuclear and renewable energy technologies, democratic ideals have contributed to an emerging social movement. Energy democracy captures this movement and addresses the issues of energy access, ownership, and participation at a time when there are expanding social, political, environmental, and economic demands on energy systems. This volume defines energy democracy as both a social movement and an academic area of study and examines it through a social science and humanities lens, explaining key concepts and reflecting state-of-the-art research."
"Eden's Endemics: Narratives of Biodiversity on Earth and Beyond"
Elizabeth Callaway
"In the past thirty years biodiversity has become one of the central organizing principles through which we understand the nonhuman environment. Its deceptively simple definition as the variation among living organisms masks its status as a hotly contested term both within the sciences and more broadly. In Eden's Endemics, Elizabeth Callaway looks to cultural objects - novels, memoirs, databases, visualizations, and poetry - that depict many species at once to consider the question of how we narrate organisms in their multiplicity."
"Conrad and Nature: Essays"
Jeffrey Mathes McCarthy (with Lissa Schneider-Rebozo and John G. Peters)
"Conrad and Nature is the first collection of critical essays examining nature and the environment in Joseph Conrad's writings. Together, these essays by established and emerging scholars reveal both the crucial importance of nature in Conrad's work, and the vital, ongoing relevance of Conrad's treatment of the environment in our era of globalization and climate change. No richer subject matter for an environmentally-engaged criticism can be found than the Conradian contexts and themes under investigation in this volume: island cultures, colonial occupations, storms at sea, mining and extraction, inconstant weather, ecological collapse, and human communities competing for resources."
"Participatory Critical Rhetoric: Theoretical and Methodological Foundations for Studying Rhetoric in Situ"
DanielleEndres (Michael Middleton, Aaron Hess, and Samantha Senda-Cook)
"Increasingly, rhetorical scholars are using fieldwork and other ethnographic, performance, and qualitative methods to access, document, and analyze forms of everyday in situ rhetoric rather than using already documented texts. In this book, the authors argue that participatory critical rhetoric, as an approach to in situ rhetoric, is a theoretically, mathodologically, and praxiologically robust approach to critical rhetorical studies."
"The Ecological Rift"
Brett Clark (with John Bellamy Foster and Richard York)
"Humanity in the twenty-first century is facing what might be described as its ultimate environmental catastrophe: the destruction of the climate that has nurtured human civilization and with it the basis of life on earth as we know it. All ecosytems on the planet are now in decline. Enormous rifts have been driven through the delicate fabric of the biosphere. The economy and the earth are headed for a fateful collision - if we dont alter course."
"Ghost Dances and Identity: Prophetic Religion and American Indian Ethnogenesis in the Nineteenth Century"
Gregory Smoak
"This innovative cultural history examines wide-ranging issues of religion, politics, and identity through an analysis of the American Indian Ghost Dance movement and its significance for two little-studied tribes: the Shoshones and Bannocks. The Ghost Dance has become a metaphor for the death of American Indian culture, but as Gregory Smoak argues, it was not the desperate fantasy of a dying people but a powerful expression of a racialized 'Indianness.'"
Utah Award in the Environmental Humanities
The Utah Award in the Environmental Humanities celebrates environmental leadership and expression. It honors those who
solve the planet's environmental problems using the tools of the humanities, such as creative expression,
scholarly research, popular art forms and advocacy.


You don't have to be keto or an athlete to know that breakfast is important and will be the fuel that will help you power through your day. It is important for everyone to get a good amount of protein into their diets and especially important for us all to reduce or completely avoid highly processed sugary foods. Cereals are a beloved treat and breakfast option for so many, and in so many cases there is an almost unlimited number of sugary cereal options to tempt you. If you happen to be one of those people who just can't get enough of the crunchy stuff, choose high-protein options that are loaded with vitamins and nutrients and that are going to have a low in sugar and caloric content. The list we put together analyzed the best options that have this makeup and we looked at compatibility, taste, and texture.
Cascadian Farm has evolved so far from their beginnings from a modest farm to an industry pioneer in organic farming.
This certified organic breakfast food is made with whole grain oats, pure cane sugar, sunflower oil, rice, honey, and molasses, as well as sea salt for a nice touch of sweet and a savory hint.
This is a semi-sweet and crunchy oat and honey granola. The whole grain oils and the pure honey come from high quality, organic sources. The honey is a natural sweetener that comes directly from the hardworking bees that each have to fly those little wings 55,000 miles and extract pollen from a whopping 2 million flowers just to make just one pound of the sweet syrup.
There is no junk in the formulation. The ingredients are all non-GMO and they come without being raised on synthetic pesticides so you aren't going to get any extra unnecessary harmful chemicals in your food when you eat this. It is wholesome and kosher filled out with nothing artificial or fake.
For a certified organic product, this bundle is on point as far as price. You are getting 6, 16 oz. boxes for one fair price.
This cereal should last you a long time for all your uses, in the morning for breakfast, over yogurt for a nice parfait, in a ziplock baggie for a quick snack. Any way you use it you can enjoy it at home or on the go and you certainly will have plenty to go around for friends and family. Additionally, at 6 grams of protein per 2/3 cup, you are rounding out your meal with a decent amount of the macronutrient.
Post makes a Great Grains line that is full of whole grains, filled with natural fiber, and offers a decent amount of protein all in a crunchy, gritty mix. It also packs 5 grams of protein per a 3/4 cup serving.
Not only does this breakfast item taste pretty good, but it can do wonders for your digestive system. It can help with colon health and it is good for your cholesterol. It can very useful if you are having issues with diarrhea as the high fiber content can help you bulk up and get regular.
Some of the ingredients used include whole grain wheat, whole grain rolled oats, pecans, brown sugar, and wheat flour. The grains are processed by steaming, rolling, and then baking which preserves their nutrition and offers a great taste.
This product is a less processed whole grain option that comes in a pack of 2. The pricing is a bit high for each individual box, but the tastes are pretty good.
A nice option for those on specialty diets like keto, paleo, low-carb, or gluten-free, HighKey Snacks makes a nutritious alternative to oatmeal. Using natural ingredients this can be eaten as a hot cereal to help you get up and get your body started to attack your day with energy and vigor.
If grains aren't your thing this high protein breakfast is based in seeds and nuts and has a bit of cocoa flavoring. Almond and coconut flowers are used to round out a good nutritional profile of 9 grams of protein with 4 grams of fiber. This will stick to your bones and slowly digest so you can feel satisfied for the long term after you enjoy yourself a bowl.
It only takes 1/4 cup of boiling water with 1/3 cup of this keto product. Simply stir and in as little as 1-2 minutes you will have yourself a warm morning meal. You can also combine 1/3 cup of water with 1/3 cup of the cereal and microwave for an even faster meal.
This is a pricey product however if you are on a restricted diet and have to watch what you are taking in, it is so helpful to have pre-packaged products available that meet your dietary requirements and can allow you some time savings. This product has the fiber, ingredients, and most importantly protein from highly natural sources that are easily put together for a meal in less than 2 minutes. It can be a very healthful, time-saving breakfast or snack.
A whole and nutritious way to begin each busy day. Kind is full of sustenance, the 100% whole grains and a solid super blend of oats, millet, buckwheat, and quinoa will slowly digest and keep you full. It will keep the gas in your engine so you can feel good with no blood sugar spikes so your mood can be elevated and balanced as you go about your daily activities.
This is a company that mixes and makes nutritionally-dense ingredients who are derived from pure, natural sources. Whole nuts, fruits, and whole grains are used with no artificial flavors preservatives, sweeteners or anything fake and chemically derived.
Made with high quality, natural ingredients this mix is not only healthy and clean but it is yummy. The ingredients sourced are naturally nutritious and have a great texture and taste. This company believes that if you put good food into your body you will feel better because you are taking positive healthy actions and so that will work to help you interact with others in a more positive manner. Embracing the community is why they label themselves Kind.
This is a nice bundle of six pouches that is a bit pricier, but one purchase should last you through multiple breakfasts and snacks. The crunchy natural ingredients are tasty and this product is very high in protein at 10 grams, which is very appealing to anyone upping their intake.
Kashi makes a wholesome and crunchy biscuit option that is full of whole-grains and sweetened with just a tad of organic cane sugar. You can eat this with or without milk, crumble to the top on yogurt, or mix with fresh fruit for a tasty breakfast and snack.
There is a good amount of fiber in these biscuits. It is low-fat, and non-GMO Project Verified. The ingredients are organic so you can be sure that there are no synthetics, fillers, and harsh chemicals used to bulk this product up. Pure cane sugar gives a hint of sweetness so this is not overwhelmingly sweet.
The texture is very pleasing, that crunchy and crispiness can be extremely satisfying. The hint of sweetness is not too much but just enough that if you need a quick pick-me-up to help you power through unhealthy cravings packing these little biscuits with you at work or on the go can help you work through hunger or junk food cravings, especially for sweets.
The price per each 16.3 oz box is fair in comparison with other brands on the market. The 7 grams of protein comes in at the higher side and this offers an excellent source of fiber as well.
3 grams of fiber and 4 grams of protein per 1-ounce serving.
HIPPEAS is a newer company and brand that creates organic puffs made from, that's right, chickpeas. These are a healthful snack with a nice crunch and a variety of bold flavors. In a 1 oz. serving they offer 4 grams of protein.
These crunchy little puffs are made with all the right stuff. They are gluten-free, vegan, light, and you can pop them just as easily as you would popcorn. They come in pre-packaged baggies for easy portability and unlike popcorn, they have a nice protein and fiber profile. The taste combinations are unique so it is worthwhile trying them all.
This is a company that strives to make snacking healthy and fun and to give back in the process. They work with local charities that support the community. They are very transparent with their activities and you can check out the charities they partner with easily by going to their website where they are listed.
Those with allergies can eat these because they have absolutely no soy, nuts, or soy. Those who stay away from meats and animal products will appreciate the fact that they are vegan. They are a bit pricey, although if you are into the charity scene you may be interested in giving these a try knowing they can satisfy your cravings, pack some nutrition, all the while giving back.
Quaker, known for their oatmeal varieties, makes a portable cup that is easily warmed up with 10 grams of protein and 40 grams of grain. This is a nice, wholesome breakfast choice. Dried fruits and nuts add to the flavors.
If you are a busy person who is on the go and needs quick, easy meals, this is a great, convenient option for you. It is great for adults off to work, kids off to school, or for a snack in between activities. Easily add water and microwave and then take with you to eat, or keep in your desk at work or in your dorm at school when you need a warm meal or snack.
Quaker has been around for many, many years. 135 years of making quality oatmeal breakfasts that are quality and have decent nutrition and taste. They are innovative to allow for options that work for families and the fast-paced modern times. They are consumer favorites for a reason, they keep up with the tastes and needs of the masses.
As per usual with this brand, their products are affordable with a price point per serving that is easy on the wallet. Perfect for families and those who are pressed for time, if you can't make all your food from scratch, this is a healthy option to quickly warm up and the best part is it comes in its own portable container.
Bear Naked is a very minimally processed granola. The tasty combination of grains and fruits provides nutrition and energy for your day. Whole grain oats, sweet honey, tart cranberries, and toasted sunflower seeds make up a nice mix.
Containing nothing artificial, no fake preservatives, no high-fructose corn syrup or artificial flavors. The 11.2 oz size makes it a nice full bag to pull from to be paired dry, with milk, or topped onto ice cream, fro-yo, yogurt, or fresh fruit. Yum!
A 1/4 cup has 6 grams of protein, & 6 grams of sugar for a total of 15 carbs. It has a fresh taste and nice crunchy texture and while it is just slightly sweet it isn't overpowering at all. It is a great way to get more grains and protein into your kid's cereals, by simply mixing a bit of this with their cereals to start weaning them off high sugar, low protein junk brands and start to adapt their tastes to those that are much healthier.
The bag is fairly priced and the taste is decent. It is easy to pack and take with you on hikes, picnics, for snacks, or as a quick breakfast. 11 grams of protein per 1/2 cup serving makes it a high protein source.
Kay's Naturals is focused on helping people balance life in a healthy way by making access to nutritional, and more healthy alternatives for snacks and cereals available. Based in Minnesota, this company makes primarily high protein, gluten-free, all natural foods that have lean soy protein, all-natural whole grains, fiber, calcium, and folic acid.
All ages and lifestyles who choose to be healthy and active can enjoy this line of products. Even elite athletes like bodybuilders can benefit from these high-protein snacks. The elderly, children, vegetarians, and vegans can also enjoy healthy goodness.
You can pack these with you on the go, take them to a picnic, pack them in the gym bag, or keep them in your office's desk and enjoy them when you need a quality pick-me-up. These embody clean eating never making anything using artificial preservatives, additives, or sweeteners.
Low calorie, very high protein with 12 grams per serving, and very low in sugar make these a great option if you are watching your figure or on a strict diet. The cost is moderate, and there are over 19 flavor options to choose from.
A really well put together, healthy snack and cereal. Pro-granola is low-carb, very high protein and works for anyone on a keto or low-carb diet or anyone watching their weight. It is also a great breakfast or snack for athletes. If you thought you had to take cereal out of your diet, this product will allow you to enjoy it again.
Made with egg white powder, organic digestive resistant prebiotic tapioca fiber, organic pumpkin seeds, organic chia seeds, organic flax seeds, organic sesame seeds, organic unrefined virgin coconut oil, organic shredded coconut, cinnamon, organic vanilla extract, and sweetened with monk fruit. The ingredients are pure and natural.
If you are watching your carbs this is for you. Eat it dry right out of the bag or pour it in a bowl with almond milk and enjoy as a snack or for breakfast. The fiber will keep you regular and the low carb makeup won't weigh you down.
An expensive snack, it is fairly tasty and made with top-notch ingredients for those who are watching their carbs and calories and trying to bulk up their protein intake.
1. Keep up your fiber by enjoying whole grain options. Oatmeal, Cheerios, Wheaties, shredded wheat, raisin bran, and Kashi are examples of options that are higher in fiber.
2. Always think of the Rule of Fives is a good one to follow. Brands that have at least 5 grams of fiber per serving and less than 5 grams of sugar is the way to go.
3. There should be at least 3 grams of protein per serving in the brand.
4. Always read ingredients. The top ingredients listed are the ones that are most prevalent in the cereal, so when you see "whole wheat" or "wheat bran" as opposed to just "wheat", this is a good sign. "Whole" options are going to be very high in fiber and lack fat.
5. Steer clear of those products that list hydrogenated oils, artificial dyes or colors, and chemical preservatives as ingredients in any part of the ingredient list. Not one of these should be injected into your body as no one is an approved healthy food product for those looking to eat cleanly.
If you need the sweet and you have a product that doesn't satisfy your sweet tooth, add some naturally. Fresh or frozen, fruit can help the texture and taste. If you really need that extra boost, you can try canned fruit as long as it is packaged in its own juice and not in a sugary syrup. Some really tasty options are sliced bananas, frozen strawberries or blueberries, frozen cherries are really decadent, canned peach slices can also be a tasty addition. Low-fat dairy or non-dairy milk such as almond milk or hemp milk without any added flavors or sugars are a good way to drench your cereal in liquidy, creamy goodness.
If you really have to try to wean yourself off in steps, go slow and start mixing in healthier cereals with your preferred sugary types. Start with half-and-half and then start increasing the healthy cereal and reducing the sugary stuff. Before you know it you can develop a taste for the texture and taste of the healthier version and even develop a distaste for the sugary options.
The texture is a very important part of the senses. It can determine if you will eat something or shy away. Even if you enjoy the taste, the texture can be off-putting for you and so you may decide not to eat a certain food because of it. Oatmeals make a great option for a hearty, stick-to-your-bones morning meal that will slowly digest in your system and give you full throughout the day. However, the porridge-like texture is not agreeable for some people and so other options should be explored. Many of the healthier granolas and grain cereals tend to have a nice gritty texture that packs a serious crunch. This is not only generally nice for many palates but it also makes the dry cereal hold up better when in milk. Those brands that tend to get mushy right away are not going to be the best option for someone who isn't into the "goop" effect. Those that can keep their crunch and hold up well to milk, by keeping their texture intact are going to be top-notch options for those who like that grittiness.
Taste is very important, especially since that can make or break if you like something or not. Some if not Most will have a very bland flavor before you toss it in the bucket try adding some fresh fruits, or a sprinkle of brown sugar or syrup. A little bit can go a long way.
Some brands can look like they are healthy and put a healthy facade on their box that makes you think that they are a good option. It is always important to read ingredient lists and take a hard look at what the makeup of the cereal may be. Hidden sugars are everywhere. Knowing what to look for can save you a ton of grams of unwanted sugar into your diet. Cut the sugar, you cut the calories, and we can all appreciate a lesser caloric intake. The use of fruits, nuts and flavor additions to cereals can be sources of added sugars. Dried fruits are going to have a more concentrated amount of sugar per serving than fresh fruit and with less fiber and water content, you can easily overeat dried fruit and take in an enormous amount of sugar. Nuts and cereals that use "clusters" are often coated with sugar. When 'yogurt' clusters are used you can bet that is nothing more than fattening and high caloric oils. Oatmeal that has flavorings or cereals that are creamed with flavorings are going to be adding extra sugar and artificial, chemical flavorings to achieve that taste. profile.
q: What are some alternate high protein breakfasts to consider?
If cereal isn't your thing, or every now and then you like to mix it up, here are a few options to give a try.
An egg omelet full of veggies and topped with lower fat turkey bacon or sausage makes a hearty meal.
You can always use a mini-muffin tin to make quiches full of protein and veggies that freeze well. This is a huge time-saver and you can take a couple out to beat as breakfast or snack on during the week.
A protein-packed smoothie with yogurt, protein powder, maybe a bit of fruit or nut butter can make a filling and refreshing morning drink that is easy to enjoy on the go.
q: What is the deal with artifical ingredients?
Stay away from artificial sweeteners like aspartame, sucralose, and saccharin.
Avoid those ingredients with colors or numbers in the name, like "yellow no. 5." These artificial colors might also be listed as "E" then a number, like "E102."The fact that they have no real name, just a color, and a number shows their lack of purity and their presence of chemicals, there is no need for that in your diet.
You may see artificial flavors listed as "FD&C," or simply as "artificial flavors." That is pretty clear, and when you see this you will know for sure that these additives are just that, fake additives that you don't want in your diet.
q: How can protein help you loose weight?
1. It is slow digesting, so it helps you feel fuller for a longer period of time. It allows you to feel satisfied for longer so that you don't take in additional calories. Over time, if you are eating less because you are feeling fuller, you will be cutting a lot of calories and thus able to see weight loss as a result.
2. When you eat a protein-rich food with a carbohydrate-rich food, you got the formula down. The reason you want to do this is that carbs alone are digested fast and are absorbed faster into the bloodstream, often times causing spikes in blood sugar. When the protein is added, it binds with the carbs and slows down that absorption into your stomach and then into your bloodstream thus allowing for more even, and consistent blood sugar levels.
3. Protein is a "Thermogenic Effect Food" (TEF) meaning it takes more energy and thus your body burns more calories to breakdown protein than it does for carbohydrates and fats. Here again, more calories are being burnt just to process this macronutrient and therefore helping you expend more energy and lose weight.
4. Your body needs both carbohydrates and protein to utilized fats efficiently. When you have enough protein in your diet your body is fueled up to burn fat and preserve muscle.
5. when you have surgery, for women that give birth, or for those that workout and strength train, protein is essential. It is a crucial component to helping our bodies repair and rebuilds, as well as promote muscle growth. For those that are in the gym looking for gains, you won't be able to move forward without the addition of adequate protein to feed those muscles.
It is a macronutrient along with fats and carbohydrates. Its primary role is to building muscle mass. It is most commonly found in animal products, but it can also be found in nuts, legumes, dairy, and even in trace amounts in some vegetables.
Macronutrients are essential to life. Every gram of protein contains 4 calories and the protein itself makes up approximately 15 percent of the body.
q: How much protein should you take in?
The Institute of Medicine recommends about 10 to 35 percent of your daily caloric intake from foods should be protein. The amount needed for each individual varies. Men and women need different amounts, those who exercise or strength train need to adjust, children need specific amounts, and the elderly have their own requirements. A general rule for most people airing on the safe side is .8 grams of protein per kilogram of body weight. Athletes will need to use a different formula and will require much more. In general, most people should aim for 20 to 30 grams per meal, and if that seems like a lot to you, you are not alone. Specifically, when it comes to American women, these individuals tend to intake nowhere near the needed amount which ultimately has extended effects beyond muscle mass but also can have a negative impact on hormones and metabolism.


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