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Gone are the days when the top slots casinos would only offer games via a desktop platform. Today, in order to become a leading player in the game, internet casinos need to embrace every medium out there, and that's why iPad slots sites are now the hottest ticket in town. Essentially a step up from their iPhone counterparts, iPad slot games offer the same sort of resolution and visual quality as desktop, while maintaining the portability and efficiency of a mobile device. Yes, iPhone casino games might get more press than their bigger brother, however, when it comes to gaming in 2019, iPad casino sites and iPad slots are the way forward. Still not convinced? Follow this guide for all your answers and to check out the best iPad casinos and slots out there!
Step 1: Scroll through the list of recommended sites and navigate to it using the secure link.
Step 2: Create your first account with your chosen operator and then find their "mobile" section. Here there will be one of two options: iPad app or mobile site. If the operator has an optimised site, you can play via your iPad as you would your desktop. However, if you need to download an app, move to Step Three.
Step 3: Scan a QR code (if available) or visit the Apple Store and search for the operator.
Step 4: Login to your account using the same details you registered with the desktop site.
Step 5: Use the "cashier" to make a secure deposit or find the "slots" lobby and choose a game to play for free.
Step 6: Once players have funded their account and found a game that suits their style, the top iPad games should allow them to spin the reels using a touch, swipe or sometimes a shake.
How Safe are iPad Slots?
If the Central Bank is the safest place in Ireland for your cash, then iPad slot sites might be the second safest place. Through a combination of regulation, innovation and separation, your bankroll is extremely safe every time you take a spin via your iPad. As we've said, the UKGC is in charge of regulating the industry. This means that you'll always have an impartial judge that's not only there to watch over each slots site, but also to handle things in the event of a dispute. On top of this, the UKGC demands that all iPad casino sites have SSL encryption to protect your personal data as well as partnerships with regulated payment processors.
Note: Anyone with a TouchPass enabled device can secure their account with their fingerprint.
Jackpot Slots | The daddy of the iPad slots world, jackpot games basically give you the ability to turn a small stake into millions. By taking a small percentage of each player's stake and placing it into a communal pot, top progressive jackpot iPad slots can generate huge prize pools.
Video Slots | Designed to be as entertaining and engaging as possible, iPad video slots typically contain some sort of opening sequence as well as dynamic backgrounds. The live-action images and symbols also help to place more emphasis on fun than finance.
3D Slots | When the space around a slot is filled with images and the game's top symbols spring to life when you win, it's known as a 3D slot.
Classic Slots | Otherwise known as fruit machines, these games are throwbacks to the 3-reel games you used to play in your local pub. Often offering smaller jackpots but simpler, more intense action, classic iPad slots are perfect for novice spinners.
Do iPad Casinos Offer Bonuses?
Yes. In fact, if an iPad casino didn't offer a bonus, we wouldn't be interested in it. One of the main benefits of playing slots (or any other casino game) via your iPad is that the bonuses carry over from your desktop. The reason iPad slots are perfect for casino bonuses are because players can ante-up anytime, anywhere to knock out their wagering requirement. What's more, you'll also be able to grab some exclusive deals; they'll offer you everything from free iPad slot spins on a certain game, to extra cash when you make a deposit using your tablet.
Exclusive iPad Bonuses | iPad casinos often offer extra bonuses. Because operators want you to download their apps (or visit their mobile platform), they'll usually offer you some sort of "iPad bonus". Separate to any other device deals, these bonuses are a great way to bank some extra cash when you gamble on the go.
Play in an Ergonomic Way | iPad slots are perfectly designed to work with the device itself. Basically, this means that you can swipe left, right, up and down as well as touch the screen to play. Overall, these actions make the playing process a lot slicker and, importantly, more entertaining.
Huge Playing Surface | An iPad Pro has a 12.9-inch screen and a resolution of 2732 x 2048. Naturally, with more space and resolution to play with than most competitors, iPad slots developers can give these games more detail. Unsurprisingly, this means everything from the quality of the graphics to the in-game features, animations and controls are better when you play via your iPad.
What Other Casino Games Can You Play on Your iPad?
Although iPad slots offer the best bang for your buck, there are plenty of other casino game options out there for players who want something a little different. In fact, the following selection of iPad casino games will give players the opportunity to enjoy gambling on their iPads well after their done spinning: iPad Roulette, iPad Blackjack, iPad Baccarat, iPad Video Poker, iPad Scratchcards, iPad Lotteries, iPad Live Dealer Games (Blackjack, Roulette, Baccarat and Casino Hold'em).


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Jai Young Kim
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Maria Lindén from Stockholm is the main brain behind this debuting electro-shoegaze duo succesfully blending the old (my bloody vallentine, kraftwerk, ride) with the new (sigur rós, m83) and layering synths with guitars into heavily reverbed masses of sound, yet never covering up the melodic qualities, who are of an almost neo-classical style. I believe it's the influences from guitar music on a keyboard musician which makes this band stand out. At times it sounds a lot like shoegaze, and yet you quickly realise it's nothing like it. The album is the result of three years' work, including a failed studio recording trip to Poland. In the end the album was recorded at Maria Lindén's flat instead, which of course is both impressive and very 2011.
It's no real wonder so many blogs have gone crazy over I Break Horses. The album is quite simply one of the very best this year, without any weak tracks. It gives you this recurring feeling of wonder, not so much over how much reverb one can use on a recording, but over the chords; the seconds, the fourths, the fifths, the sevenths and so forth. Also the numerous melodic hooks hiding slightly under the production makes this the perfect pop-yet-not-pop record of the year.


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Andrew Neff July 5, 2019 0
When research turns to shit: a science-based personal narrative on the gut-brain-axis!
Walking into a recent psychiatry grand rounds meeting, I found on the projection screen a person with intestines where their brain should be. Sometime before, I watched a YouTube video in which gut bacteria are said to be dictating human behavior – the Geppetto to our Pinocchio. Again, this time in The Psychologist, I discovered more puppet-based metaphors, more assertions of gut bacterial control over the human mind.
The claim that gut microbes drive human psychological variability is provocative. If it's true, we're living in a biologically deterministic world, with little room for everyday psychological explanations. The nature of our upbringing, our socioeconomic environment, the quality of our relationships, our twitter followers count — the more influential gut microbes are, the less important traditional explanations can be.
My wife is a social worker, which means that over dinner, we regularly violate HIPAA privacy rules as we discuss her troubled clientele. As a kid, one client witnessed their dad physically assault their mom. After years of bad grades and disruptive classroom behavior, the client was expelled from high school. At 18, this person imagines a future with little to no job prospects, no real family support, and potentially even homelessness. To suggest that this client's anxiety over his future can be explained by which bacteria are in his gut, rather than his fear of living through a Michigan winter on the streets, would not contribute to dinner table harmony.
To be sure, it's possible that behaviorists see patterns where there aren't any. Maybe this client's abusive father, absent mother, and general failure to succeed in society isn't the real explanation for his psychological turmoil. But, perhaps, and to some, probably, people really are understandable in the context of their experiences.
As a graduate student, I came to the so-called gut-brain-axis by accident. Studying microbes offered me a way to remain in neuroscience while still learning how to use the incredibly exciting new tools of molecular biology. My mentor always had a balanced perspective on the role of microbes in psychology, as did most scientists, so I went along with.
Video: Feeling stressed? The Answer could be in your gut.
This balanced perspective, however, was not shared by everyone. An affirmative tweet under #gutbrain or a casually accepting comment from a friend could be forgiven. Slightly more troubling was the endorsement by the popular media, where attitudes ranged from enthusiastic to outright receiving. More scientists were coming to believe in the promise of gut bacterial diagnostics and therapeutics, as researchers from my institution began probing my thoughts on how the gut microbiome relates to their mental illness of interest. Couldn't we take a step back and ask whether bacteria were doing anything in the first place?
But the field was taking off, over the five years I spent in graduate school, the number of neuroscience or psychology papers referencing gut bacteria doubled, and the National Institute of Health is now spending some thirty million dollars annually on this type of research. National conferences in psychiatry were holding special workshops on the idea, in which generally credulous scientists presented data that usually didn't seem to support an attitude of credulity. And then there was one scientist, probably the most highly cited and visible in the field, who was giving talks and writing about how we're not so unlike Pinocchio, passively responsive to our gut microbial puppet-masters.
One hundred fifty plus years we've been trying to treat mental illness from a biological perspective; EEG, fMRI, blood-based biomarkers – almost none of it is making an impact on people's lives, but we're confident the answers we've been waiting for are in our stool?
Whatever your bias is, we could test the idea, and to some extent, we have. If we manipulate our gut microbiomes, can we produce results that look like a human response to trauma? Can microbial alterations trigger prolonged periods of depression or anxiety? In this article; a critical take on the four lines of evidence used to support the idea that gut microbes drive human psychological variability.
There are correlations between which bacteria are found in people's guts and an individual's mental health status. These associations are exciting but could be easily explained by behavioral, possibly nutritional differences between people with varying mental health conditions. After all, some mental illnesses, Major Depressive Disorder, for example, include changes in appetite as a part of the diagnostic criteria.
Germ-free Animals
Proponents of the theory often note that animals raised without any bacteria have abnormal brains and act somewhat weird. These studies offer compelling information on what it means to be human and how important it is to have bacteria in the first place. The thing is though, we all have bacteria, every one of us. But not every one of us has a mental illness, and few of us are psychiatrically ill all the time.
Knowing that germ-free mice have altered behavior can't help us understand why some people are resilient to stress while others go on to develop mental illness. Nor can it explain why someone develops or overcomes a particular psychological ailment. Germ-free mice tell us nothing about human variability, which is arguably the only thing psychologists care about.
Another approach and a way to look at what makes us different has been to ask how individual bacterial species are impacting us. The old way of thinking about bacteria is a disease-causing, to be avoided if possible. But some bacteria are thought to promote good health, these are called probiotics, and they're growing in popularity at grocery stores all over.
It's a fraught field, surrounded by controversy and skepticism. But when the research is done right, some think that probiotic studies help us understand the contribution of individual bacterial species to human psychology. And convincingly, some high-quality scientific evidence supports the idea that some species of bacteria can reduce feelings of anxiety.
But while these results are essential, the study design is artificial, and may not be able to tell us about natural bacterial variability. For example, the bacteria you find in grocery stores are generic, one-size-fits-all species. The bacteria you find in your gut; on the other hand, are highly individualized, the custom evolved to your intestinal environment. Second, the probiotics we take often don't make it through the stomach alive, while those that do, tend not to stick around after you stop taking the supplement; in other words, most probiotics need to be replenished continuously.
The inability of most probiotics to establish a long-term presence suggests that these bacteria may be functionally distinct from the bacteria naturally living in the human gut (which to create a long-term presence). Well-controlled probiotic interventions provide us with valuable information about probiotic interventions, but it's unclear the extent to which they can tell us about natural human variability.
Fecal Transplants
Now the gold-standard type of experiment, that lets us look at what makes people different, and is thought to be representative of our natural gut environment, is the fecal transplant.
In one study, researchers started with two strains of mice, each with a unique set of behavioral characteristics; one tended to act more hesitant, the other more brazen. Researchers then had each strain swap stools with a partner from the different strain (basically), and incredibly. Each strain started behaving a little bit more like the other.
In subsequent versions, fecal samples from human subjects with mental illness have been collected and transferred into germ-free mice, who, as predicted, started behaving differently. Fecal transplants have even been attempted in humans; in one experiment, researchers successfully reduced autistic behaviors by performing a fecal transplant with stools collected from non-autistic subjects. At first glance, it's all amazing, swapping microbiomes changes minds.
Recent studies suggest bacteria in our digestive tract can play a large role in our overall health. Depression, anxiety, schizophrenia, obesity, cancer, and irritable bowel syndrome are just a few of the major complications gut bacteria can create. Image: Huffington Post
Limited Evidence for the gut-brain axis
However, these studies each have some fundamental limitations. For one, the human-to-animal-transplant studies have only been performed on really small sample sizes, and, only assess rodent behavior. And in the one human trial, there was no placebo used – a critical element for a behavioral intervention where parents and teachers, who are fully aware of the intervention, are the ones rating behavioral symptoms.
As of writing this, clinical trials are actively recruiting human subjects with mental illness to take part in preliminary studies on the effectiveness of fecal transplants for reducing the symptoms of mental illness. The efforts of these researchers need to be very carefully watched because if the findings are positive, and are reaffirmed with subsequent replications, this would represent really compelling evidence that natural variability in gut bacteria are driving psychological outcomes.
Until then, there is no published evidence, using a placebo control, in humans, demonstrating that fecal transplants can elicit the psychological characteristics of their donors. Which means that if we're anywhere, we not much beyond step one on the journey of scientific fact-proving.
What I found!
When I began looking into the research, I was sure there would be no convincing evidence that bacteria are impacting the brain and behavior. Humans were just too complicated and variable, and most importantly, when scrutinized enough, comprehensible in psychological terms. But it's clear that in many cases, purely biological factors can have a significant impact on our minds. In many cases, things like genetics, or the use of psychiatric meds can have subtle effects on general psychological domains, slightly boosting or dampening the likelihood of one outcome or another.
The prevailing attitude, even among the more outspoken proponents of the theory (most, at least), is that if gut microbes are playing a role in psychology, they are one influence among many, subtly coloring how we perceive and interact with our world. That is IF they're playing a role.
Maybe, one day, we'll be able to replace the admittedly imperfect Cognitive Behavioral Therapy and Mindfulness Meditation with a spoonful of yogurt and a bowl of fermented cabbage. Or perhaps we'll have a clinical rationale for requesting a stool from our most psychologically balanced friends. Or maybe we won't. In a world where almost everyone is impacted by mental illness, either suffering themselves or knowing someone who does, it's understandable that we're craving answers. But until we see the results from well-controlled human experiments, and are faced with independent replication of these studies, we might need to accept that we don't know.
Andrew Neff is the founding editor of Neuroscience From Underground.
Check out a brief animation based on this article on Youtube.
Bercik, Premysl, et al. "The intestinal microbiota affects central levels of brain-derived neurotrophic factor and behavior in mice." Gastroenterology 141.2 (2011): 599-609.
Cryan, John F., and Timothy G. Dinan. "Mind-altering microorganisms: the impact of the gut microbiota on brain and behavior." Nature reviews neuroscience 13.10 (2012): 701.
Kang, Dae-Wook, et al. "Microbiota Transfer Therapy alters the gut ecosystem and improves gastrointestinal and autism symptoms: an open-label study." Microbiome 5.1 (2017): 10.
Kelly, John R., et al. "Transferring the blues: depression-associated gut microbiota induces neurobehavioural changes in the rat." Journal of psychiatric research 82 (2016): 109-118.
Kuleshov, Volodymyr, et al. "Synthetic long-read sequencing reveals intraspecies diversity in the human microbiome." Nature Biotechnology 34.1 (2016): 64.
McKean, Jennifer, et al. "Probiotics and subclinical psychological symptoms in healthy participants: a systematic review and meta-analysis." The Journal of Alternative and Complementary Medicine 23.4 (2017): 249-258.
Metges, Cornelia C. "Contribution of microbial amino acids to amino acid homeostasis of the host." The Journal of nutrition
Sudo, Nobuyuki, et al. "Postnatal microbial colonization programs the hypothalamic–pituitary–adrenal system for stress response in mice." The Journal of Physiology 558.1 (2004): 263-275.
Zheng, P., et al. "Gut microbiome remodeling induces depressive-like behaviors through a pathway mediated by the host's metabolism." Molecular Psychiatry 21.6 (2016): 786.
Brain-Gut-Microbiome Axis gut bacteria gut microbes psychological gut microbiome microbiome probiotics
Andrew Neff
Andrew completed his Ph.D. in Neuroscience at Wayne State University, studying how the gut and brain interact. He currently teaches psychology at Rochester University and is the founding editor of Neuroscience From Underground.


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Chapter 213 She is Angry
Coyly, Lulu dawdled for a while and gathered up the courage to ask, "I want to ask you something, but please don't tell anyone else!"
Though perplexed, Angela still nodded, "Okay."
Lulu stammered, "Um... sister-in-law... are you... familiar with Scott Bo?" She had heard that Chuck Si's family, Harry Si's family, the Shao family, and the Bo family in C Country were quite different from any other big families in other places. Generally speaking, it was common for big families in the same country to have conflicts with each other. However, in C Country, those four big families had a very strong and good relationship with each other.
"Scott Bo? Of course, I know him! That brat! He's a few days younger than me, but he never treats me as his elder!" Upon mentioning Scott, Angela curled her lips with discontent.
"Really? Then, do you know whether... he has a girlfriend or not?" asked Lulu.
'Girlfriend?' Angela thought about it, and then she answered, "I think... he does have one. I have seen him take a girl to the hospital. And when they came out, he was carrying the girl in his arms."
"Oh... really?" Lulu felt upset. It seemed like she was about to cry. "So he has a girlfriend... Of course, he does. A man like him could easily get a girl, " said Lulu gloomily.
Angela hadn't noticed Lulu's emotions and echoed her words, "Yes, you're right. All those handsome and brilliant men have their own significant others!"
For example, her dear Big Wing... Angela felt delighted to think that she was Arvin's girl.
Lulu felt heartbroken, and she really wanted to cry. Her first love was already taken by someone else.
Then, Arvin knocked on the door and took Angela away. During the whole conversation, Angela was so ignorant that she hadn't realized why Lulu mentioned Scott all of a sudden.
Closing the door, Arvin lowered his head to kiss her lips and said, "Go, Grandma wants to see you."
There was nobody in the corridor, so Angela boldly wrapped her arms around his waist and asked, "Why?"
"I don't know. Just go. I'll wait for you in our bedroom." Arvin then escorted Angela to Lily Mei's bedroom and went back to his own bedroom.
In Lily's bedroom, Lily had already prepare
"Let's go and register our marriage on your birthday!"
Marrying Daniel should have been her best birthday gift, but everything was ruined the moment when she caught him sleeping with another woman on the day before her birthday.
"He's going to marry that woman! She... was my best friend!"
t seemed like they were flirting with each other.
Stanley explained to Nancy that he had no idea what had happened to his phone, but Nancy didn't believe him, so they started to quarrel. Their quarrel became more and more intense as time went by. Then, Stanley asked his men to bring Grace over to explain to Nancy.
When Grace was brought over, she said that she and Stanley were in an affectionate relationship. She also asked Nancy to stop being the third wheel.
Nancy was so distressed that her emotions affected her pregnancy.
Fortunately, she was sent to the hospital in time, so the baby was safe now. But she had to lie in bed for a couple of months.
It was Grace's fault again! Angela was infuriated after having heard the whole story. She asked, "So have you already investigated the truth behind their messages?"
Nancy shook her head. "No. But the evidence is there. Do I need to investigate?" She believed what she had seen with her own eyes.
Angela didn't say anything and made Nancy lie down in bed again. She then rushed out of the ward. "Angela!" Nancy shouted, but Angela had already opened the door. She flew her fist toward Stanley's chest.
Angela punched him with her full strength. Stanley took the hit and only frowned, not doing anything else.
Holding Nancy's medical record in his hands, Arvin strode over and held Angela's fist, saying, "What's wrong? Why did you do it yourself? Just tell me whomever you want to teach a lesson."
The Billionaire's Wife


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IF YOU'RE reading this, the odds are that you're enjoying a glass of beer. You probably think that overall it's not going to actually benefit your health, but, as long as you don't overdo it, it shouldn't do too much harm. Although heard less now, it used to be commonplace to ask "what's your poison?" when offering someone a drink.
But you would be mistaken in that view. Alcohol may be a poison but, as with many substances, the poison is in the dose. In fact, there is an overwhelming weight of scientific research evidence indicating that moderate drinkers have a lower mortality rate and higher life expectancy than total abstainers, in particular having a lower rate of cardiovascular disease. It is sometimes claimed that the figures are skewed by people who have had to give up drinking because of poor health, but the effect still applies even if they are excluded from the calculations.
I could bore you and go on, but you get the point. What is more, these benefits persist to some extent even if people drink significantly more than the official guidelines. These figures are often described as "limits", but in effect they represent the bottom point of the risk curve and you certainly don't drop off a cliff of risk by nudging over them. In 1994, Sir Richard Doll, the distinguished epidemiologist who established the link between smoking and lung cancer, showed that the relationship between alcohol consumption and mortality has a J-curve, with risk higher for teetotallers, lower for moderate drinkers and then a rise for heavier drinkers.
There are all kinds of lifestyle factors that have an impact on our health, and in practice it is very difficult to make a clear link between cause and effect. If you really can't stand the stuff, the additional risk isn't all that great, and there's little point in forcing it down for the sake of it. But, even if you only have a couple of halves a week, statistically it will make a difference. If you do enjoy drinking in moderation, then there is no need to feel guilty about it, and you should not imagine that cutting alcohol out entirely will be beneficial. All those sports and showbiz stars who make a point of boasting that they never touch a drop are actually admitting they're not following the best diet to maximise their longevity.
The Holy Grail for the anti-drink lobby is to find conclusive evidence that any amount of alcohol consumption is detrimental to health. But, unfortunately for them, the overwhelming weight of scientific evidence points in the opposite direction, and those who support pubs and responsible drinking should not be afraid to point this out.


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Podcast, Interoception, Healing Stories, Chronic Pain, Consciousness
Interoception in Practice with Bo Forbes (LBP 053)
Bo Forbes is a clinical psychologist, yoga teacher, and Integrative Yoga Therapist. She and I had a chance to talk way back in season one, and today I'm delighted that she joins the show again. A central guiding theme of Bo's work is with interoception, and she has put together the Interoception Tribal Council which is bringing together researchers, primarily neuroscientists, who are looking at interoception and its effect on the whole person's health both physically and mentally. In this conversation we talk about some of the amazing research that is coming out these days, but we also talk about her own experience putting her interoceptive abilities to the test when she underwent hip surgery this year- which was her 4th hip surgery in 8 years. It's a really beautiful story of living one's practice. I hope you enjoy it as much as I did.
Conversation highlights
The creation of the Interoception Tribal Council- who is participating and what are they working on together?
How has interoception become a central part of Bo's work?
Bo talks about the study by David Creswell which demonstrates that mindfulness leads to reduced inflammation markers in the body.
Remarkably, these changes were absent in people who practiced relaxation without mindfulness.
The Default Mode Network of the brain- thinking about the past, wishing things were different, imagining what things will be- the tendency it creates towards a negative self-referential way of being in the world. "I am not worthy" or, "I will never get what I need" messages.
This DMN (Default Mode Network) plays a huge role in depression. Mindfulness separates this mode from direct experience. This creates changes in the brain related to depression.
The Creswell study encourages specifically people to pay close attention to their bodies- even to notice the negative feelings in their bodies- so he was leading them in increasing interoceptive awareness.
Bo's hip surgeries- two doctor errors and one hospital error led to 4 surgeries in 8 years. There was a strong PTSD issue with this, and a compelling narrative that made her look closely at chronic pain, the DMN, and interoception.
The idea that someone had damaged her body and ruined it forever was pervasive in her life. The tendency to look for and predict the same pain she had felt the day before. It made her very stuck.
Bo's choice to not be put under general anesthesia during the surgery- how that changed her interaction with the doctors and nurses.
How Bo used her interoceptive practice to manage the experience of being awake through the surgery. Her intimate relationship with her breath and heart rate in order to maintain staying awake for the surgery.
The direct impact the lack of general anesthesia had on her rate of recovery. For whose benefit are patients put under? Is it perhaps a protocol that has become so automatic that it never gets questioned? What happens when we question its necessity?
Based on the Creswell study, cultivating this interoceptive ability also likely has a remarkable effect on immunity and the experience of pain. It was amazing how many times in the hospital they wanted her to take something but she didn't need it because she only had some soreness.
It's also clear from this experience why we don't want to be in our bodies. Our bodies can be like a vacation home that you haven't gone back to in years and it's gone into disrepair- as you approach that home that hasn't been inhabited in a long time its intimidating.
We get deliberate training to be out of body and to focus mostly on what is coming in through the visual cortex. Trauma also makes us not want to be in our body. It doesn't feel like a safe space to be in the body.
Nervous system hyper-arousal is a form of collective trauma that we all go through in our culture.
Being disembodied is also a form of trauma.
Connective tissue has this amazing linkage with interoceptive awareness. Using self-care methods like Yoga Tune Up or MELT- these are objects without emotional load that can help us to check in with our bodies.
Just putting our hands on our bodies and bringing attention to our bodies and where our hands meet our bodies can be so helpful.
In modern yoga in our culture we have a focus on proprioceptive movement. We start with action, "do this". Then if there's time we will add in an instruction to breath. Then if we really have time there might be an awareness based cue. In [Bo's tradition] they reverse that. Starting with an awareness based instruction, from that place of awareness they can breath or move where awareness is growing.
Bo's beautiful post on her surgery experience The Beauty of Broken
Bo's article on the Creswell study in Yoga Journal
The New York Times on the Creswell study
The Creswell study in Biological Psychiatry
Farb and Segal research on the Default Mode Network and depression
Dave Vago
Catherine Kerr
Mind and Life Institute Fellow Program
Mindfulness Based Stress Reduction
If you're inspired to support the show, you can do that here. You can also leave a review on iTunes or Stitcher , or simply tell your favorite body nerds about the show. It keeps the show rolling and connects us more as a community. Body nerds unite!
Tagged: Bo Forbes, Cathy Kerr, Dave Vago, David Creswell, David Creswell study on mindfulness, default mode network, interoception, MBSR, mindfulness and depression, mindfulness based stress reduction, Norm Farb
Podcast, Healing Stories, Movement and Fitness, Chronic Pain
Jill Miller: The Roll Model (LBP 024)
Jill Miller and I are talking about her new book, The Roll Model. Jill is the co-founder of Tune Up Fitness Worldwide and creator of the corrective exercise formats Yoga Tune Up® and The Roll Model Method®. We talk about the current pain epidemic in our culture, why self-care is health care, the difference between good pain and bad pain, and what it takes to remodel your "fascia suit". We also talk about many of the profound and touching stories of people who recovered themselves through this method, including Jill's own journey.
Jill Miller (all other text is Jill unless noted): I am the creator of a format called Yoga Tune Up®. It helps you to live better in your body and we use a combination of conscious corrective exercise, self-care with grippy rubber balls, and stress reduction techniques. These are all to help you better find your bodies blind spots. The approach is really designed to help you to be a better mapper of your own body. While it has the word "yoga" in it, it is hardly about yoga, it's about tuning up and tuning in to yourself.
The Roll Model Method® is the extracted soft tissue self-care part of this work. I found the therapy ball work was able to communicate to so many different populations. All the therapy balls do is help you to map better, erase pain, dramatically reduce emotional and physical stress with really no other agenda.
I was approached by Victory Belt, my publisher, and they asked me to write a book about whatever I wanted to write about which was a crazy honor. I thought the smartest thing to do was to share this approach that just helps everyone and applies to you whether you are an immobile person in your bed, or an Olympian, and everything in between.
Brooke: You write in your book that the US has 4.6 percent of the world's population and consumes 80 percent of the world's painkilling opiate supply (link to data in resources), and you ask, why is medicine the first resort? Why did we give our power over to the medical community?
I think we are in tricky times. We are enculturated to believe that others can fix us and we give our agency over to the medical establishment. We even divide our body and give it to different doctors- we give our bones to our orthopedist, we give our vaginas to our gynecologists... Specialization helps to deal with pathology and symptomatology, but what we need is a better way to communicate with ourselves and to understand the different types of warning signs that might come up that maybe you can manage yourself. Maybe that will prevent you from getting a drug or getting a surgery. I really want people to be better advocates for themselves. I grew up as a daughter of a doctor and there was a medicine for everything... that was the first resort.
I also watched my mother who is a horrible asthmatic. I grew up in a house where my mother had access to all of he medications for her illness, but it didn't stop her from being rushed to the emergency room, and it didn't stop the problems she has now that are related to her stress breathing patterns.
The book gives you 24 stores of people who have stopped disease in its tracks, turned their life around, and have literally rolled forward in a new way.
Brooke: One of my favorite Jill quotes is "self-care is healthcare."
You've got access to a pharmacy in your own body. Thank God we have amazing doctors and therapists and people who can see things that we can't. But what I really want people to embrace is that this is preventative medicine.
One of my students who I have worked with for almost 8 years- and he's in the book- his name is Eric. He has Charcot-Marie-Tooth disease, sometimes known as hereditary sensor motor neuropathy. It's a peripheral neuropathy that doesn't' get the PR the muscular dystrophy does. In HSMN your motor and sensory neurons become unmyelinated in your limbs. You lose the ability to fire your muscles. You also lose the ability to sense body placement, and all you are left with is sensing pain. Medication is really the only resort for people with HSMN.
Eric reached out to me when he was using the highest legal dose of Fentanyl- 1000 times more potent than street heroin. Getting off medication became one of his goals. He ultimately was able to resurrect movement patterns that his doctors said he never would have- moving his toes and fingers, feeling the soles of his feet. It took us a year and change, but he was able to get all the way off Fentanyl through these practices. He took control of his healthcare and started to use the "rubber drugs" as a way to medicate instead.
I have a student in the book who has MS and she was wheelchair bound and found a way using the Wahl's protocol which is a highly regarded version of the paleo diet (in resources), and the Yoga Tune Up therapy balls as approaches to get off of all medication. She can now use her hands, which she couldn't do before, and is using her hands to cook and be a professional chef and inspire people to better living.
These are people who are emblems of self-care healthcare.
Brooke: One of the things I love about your book is that it's all heart. There are such rich stories in there of people who are recovering from really significant things that people usually write off as "that's it." Progressive diseases like these, or even recovering from emotional wounds or traumas.
I put out a call when I started writing this book to ask folks who had been using the YTU balls for their story and I expected to get a lot of stories about rotator cuff tears, knee stuff, back stuff... all these musculoskeletal things. I ended up getting all these stories from people with Lupus, or MS, or cancer recovery- there was this disease category. But the category that most surprised me and most filled my spirit are the stories of people who dealt with unbelievable emotional trauma.
Emily Sonnenberg who was raped as a young teenager and how her body armored itself for years. She was suicidal, couldn't breath deeply, and started doing these intense fitness practices that were turning her into a rock. She found her way to Todd Lavictoire's YTU class in Canada, and she laid her abdomen down on the Coregeous ball- which is one of the diaphragm resurrecting tools we use- and was finally able to breathe for the first time in 7 years and to finally face all of the emotions that had been bottling up in her. That was the beginning of a transformation. Her life is 180, 360 inside out changed because she was able to process her grief on her own terms in her own way when her body was finally able to let go, and she could re-parent herself through these practices.
Brooke: I was in tears reading Emily's story because I had met her at one of our YTU summits and didn't know her story until I read this book. I read it and emailed her immediately to tell her how amazing she is.
The bravery to share this story- there are so many women who have been violated, sexually assaulted and raped and have somehow shut it down and moved past it. They don't have access to be able to regularly to let go of the stress that lingers from that trauma, and to have a comb to be able to comb through where you get restricted or stuck, or where you hold on to the hell. It is a gift.
Brooke: You yourself went through a really significant journey- you dealt with an eating disorder and you say that for a time that you were abusing yoga in the same way you abused food.
I am a psychological runner- a runner from the family dynamics that were not supportive to my own expression of emotion. I shut down in my own way. I starved myself, I threw up, I used my body aggressively. A lot of people wouldn't think yoga is aggressive but I literally stretched myself end to end and destabilized my body completely. I was that yogini that could do everything- I could do all kinds of crazy-town things. I was in a lot of denial about my own aches and pains, I was in denial about my compulsion to practice. It destroyed relationships, it affected friendships, it affected my job.
Addiction to food is really difficult to deal with. You need to eat to live. I did heal that part and then it transmuted into this other pie-piece of addiction which was an addiction to stretching. Stretching calms you down- that's one of the great things about stretching. It turns off your stress switch. I was addicted to that because I was so freaked out on the inside.
I do think that in the exercise and fitness industry the dirty little secret is that there is a lot of body dysmorphia- there is a lot of intense dislike of the body. My goal is for everyone to live playfully and peacefully. Rolling around on balls is playful! Ultimately it is a great treat for you! It helps you to find peace in areas that are unresolved.
Brooke: There are things like in exercise, stretching, and yoga- that can be missed- that the therapy balls can find.
The nooks and crannies are waiting to be touched! You are a Rolfer and you touch nooks and crannies on people all the time. I use you and every grate therapist that I have had the privilege of being touched by. I have a photographic memory for sensation and for touch and movement. So if I have the privilege of being touched by someone as gifted as you, I want to figure out how to replicate that for when I might now have access to you, or I might not have the funds to hire you every other day when I want to have this nook or cranny managed. So the therapy balls and the roll model approach helps you to redecorate from the inside out, and to talk to your fascial seam system. Then the next step is a conscious awareness of how are you holding yourself in your life. How is your posture? How is your breath? And then pain can't find its way into you in the first place.
Brooke: It's one of the reasons I fell in love with your work in the first place is that is was an opportunity to teach people how to work on themselves which is always the goal.
Teaching people to fish! Fishing for their blind spots.
Brooke: Good pain and bad pain- there are some basics about when you should not lean into a therapy ball, and then there is also this divide among therapists about whether you should ever feel pain at all in a treatment.
Bad pain is going to set off an sympathetic response. You are going to have difficulty managing your breathing, you may feel bad emotions- they would make you tense all over, they make you scream out in pain, wincing pain. And you know this because when you fall it hurts, when you stick your hand on a hot plate, it hurts. Hopefully you are sensitive enough to recognize the big, "ow that hurts!". It is untenable discomfort.
Good pain is when you are managing your breathing, when the move stops you feel better. With bad pain you might hit big nerves and you will feel electricity, numbness, tingling. The tingling of thrunking over nerves is clear. The yummy, champagne bubbles tingling is good pain.
Good pain when the ball is removed you feel a rush of warmth, your range of motion increases, you feel emotionally more relaxed, your breathing deepens.
Brooke: And the controversy within the manual therapy fields is people who believe that a treatment should never hurt. I appreciate what you are saying as a Rolfing practitioner for many years, and as someone who got better with a lot of manual therapy.
The pain is already there. What the techniques do is to reveal to you where you have already been holding tension in your body. You don't want to use the ball like a drill bit. You want to gradually coax the tissues from their state of stiff stickiness into a more hydrated nutritionally perfused balanced ecosystem in that area where you are stuck or stiff or tight or hurting. At the same time, it's not like you are placing the balls on every place that hurts. This comes with practice. I explain this in the book but I also can't control how people are going to use the balls at home, or in gyms. But I present how to differentiate- trial and error is going to be your best guide. I also don't want people to have fear of hurting themselves. People are more afraid of a rubber ball than of swinging a kettle bell. Swinging a kettle bell around is a lot riskier than lying on a pliable, rubber, grippy ball.
Brooke: Dr. Steven Capobianco has been using dynamic ultrasound imaging and seeing some encouraging things.
I met him at the Fascia Research Congress in 2012 I was presenting Eric as a case study there (case study in resources). Dr. Capobianco and I stayed in touch, and I was writing the book and he sent me an email saying he had started doing some research with the therapy balls. So I have the videos of the dynamic ultrasound- he's in the early stages of seeing the increase in slide and glide of the tissues and the fluffing of the fascias post-rolling. It's really exciting. I am not a research scientist so I like that our users are out there in the universe doing these studies.
We are also at Cedars- Sinai and are doing some questionnaire studies with people who are participating in our classes. There is another practitioner who is creating a program for those who are relief workers in hospital settings who are suffering from compassion fatigue. This is a stress condition that care workers get. Elise Gibney is creating a study and creating techniques to help care for care workers.
Brooke: Help for the helpers! I love it. You and I are fellow fascia nerds and I love that you describe fascia as the aqueous knitting fabric of the body. How do the roll model therapy balls remodel the fascia and what is the time frame on that?
I refer to it as your seam system. It is the thing that interconnects all parts of your body, and it's living. It is full of cells that replicate. There are many studies ongoing to try and understand fascia and it's relevance. So some of the things I say in the book may be out of date in a few years. I study as much as I can to validate my own experience of transformation- of pain relief, the desire to optimize my body. Every part of your body has its time frame of total cell renewal- what you start today will pay off immediately because you will feel better, but the new setting tone of the fascia in your body will take about 2 years.
Brooke: A lot of people hear years and get disheartened. But I think it's so exciting to think that in only a couple of years you will have a completely different fitting 3 dimensional"suit" on the inside out.
Most people try to remodel fascia to get more pliable and flexible. I am the opposite. I spent years overstretching my body so I have been on this path of stabilization for the past several years. I remain incredibly mobile but I have been doing lots of weight training and strength training to try and ratchet it in and retrain my body in a way that is more stable. I have done this all through my pregnancy and it's been about 2 years and so I can honestly say that I am healthier, stronger, and feel more regulated than I have at any point in my life. I don't want to do the Chinese splits anymore, and I don't want to wrap my legs around my head anymore.
Brooke: Like you said we are on opposite ends of the spectrum- I am the super dense person who needs to be always taking off the suit of armor, but the people who I see in my practice who suffer so much are the hypermobile people. It's really challenging, so it's encouraging to hear about the ability to ratchet that back a bit.
You can reset your connective tissue in either direction. You can attempt to become denser, or you can attempt to become more diaphanous. I haven't talked about this much because I am learning the language of strength and conditioning. I am working with an incredible coach Josh Landis who is also an NKT (Neurokinetic Therapy) guy and is studying PDTR (Proprioceptive Deep Tendon Reflex) and he gets my movement patterns and we have found some really amazing blind spots.
Whichever direction you are remodeling working with your fascia its still a good idea to brush and floss. That's part of what the therapy balls do. Therapy balls give you feedback in your tissues and they bring self-awareness to the proprioceptive network in your system. The biggest challenge for me with hypermoblity is that I couldn't sense where my joints were. I had silenced many mechanoreceptors, and now that I am building tendon strength and mastering congruency in the shapes of strength and conditioning I have a lot of new mapping going on because of bringing better matchups in my capsules. I am able to get a better sense of where I am in space because of that.
Brooke: It's hard for me to pick a favorite strategy of yours, but the Coregeous ball work which you have a great section on in the book, I used that to rehabilitate some scar tissue I had from a C-section that had gotten wrapped up in my right psoas and I had ultrasounds to make sure no one had left scissors or a sponge in there or something, and all I needed was a Coregeous ball and I am radically different.
Helen MacAvoy had an employee who was dying of liver cancer was looking for a live donor and Helen thought, "Why not me?" She was a match, so she donated a portion of her liver to her employee. She had already had 2 c-sections, and then she had this new 14 inch scar that was the exit for her liver. The repatterning of her body around the scar tissue was very significant and she has been using the Coregeous ball to restitch her life back together. A lot of the stories in there are of people being born again because of the amount of agency these tools. No other tools have given me that.
Brooke: What are you playing with you in practice these days?
I pretty much started writing the book the moment I found out I was pregnant, so I wrote the whole book while pregnant thinking I could finish it. And I went into labor and the book wasn't done. So I had another 6 months of figuring out how to be a new mother, nursing around the clock, and trying to finish the book. I have a standing desk. I have a couple of aches and pains for funky positions of holding the baby, of craning my neck to look at the baby.
Then as soon as I turned the book in I had all these new creative ideas so I have a lot of things I'm working on. And luckily 24 Hour Fitness reached out to me to put a program together called Treat While You Train which is the name of a program I developed with my friend Kelly Starrett. 24 Hour Fitness wants me to come up with a class format based on that epic DVD series so I am channeling my creative energy there.
I love your blog I love your podcast. You have the most interesting and interactive audience and I want to meet all of you so come and hang out. (book tour schedule in resources!)
Let's roll! Why not choose a therapy ball sequence that delights you from these that Jill offers on yogatuneup.com: https://www.yogatuneup.com/therapy-ball-videos. Whether your area of concern is your neck, upper back, shoulders, lower back, hips, or your feet she's got you covered here. Let me know how it goes and if your fascia suit is feeling happier afterwards.
The Roll Model book
The Roll Model contest- win a free trip to LA to train with Jill! (today, 11/11, is the last day to enter)
Roll Model book tour (I'll be in NYC at Soho Yogaworks rolling with Jill on 11/23- come play with us!)
Yoga Tune Up
The therapy balls
L. Manchikanti and A. Singh, "Therapeutic opiods: a ten-year perspective on the complexities and complications of the escalating use, abuse, and nonmedical use of opiods.":
Terry Wahls protocol for MS
Coregeous ball
Fascia Research Congress 2012- Jill's presentation
Treat While You Train- Jill Miller with Kelly Starrett
Bo Forbes: Mindfulness Expressed in the Body
Steve Haines: Body Maps and Interoception
Jonathan FitzGordon: Psoas Release Party!
Tagged: coregeous, Fascia Research Congress, Jill Miller, mobility, Roll Model Method, self massage, self myofascial release, The Roll Model, therapy balls, Treat While You Train, Yoga Tune Up
Chronic Pain, Podcast, Healing Stories
Britt Johnson: Thriving From a Chronic Patient's Perspective (LBP 007)
What does it mean to make better friends with your body when you are also managing a disease process or dealing with an unpleasant diagnosis? Britt Johnson of The Hurt Blogger talks about life with autoimmune arthritis, how movement helped her to rehabilitate her body, her work to facilitate more patient-centered care as a bio-consultant and e-patient scholar, and her ambitious training to meet her mountaineering goal of one day climbing Denali.
Britt defines what the term "autoimmune arthritis" means as differentiated from osteoarthritis, which is what most people are familiar with and which affects a particular joint.
Autoimmune arthritis, as with other autoimmune diseases, is one in which your body is attacking itself. This means it can affect anything in your body- head to toe, as well as all of your organs.
She describes how long it took to get her diagnosis and the sequence of events, or triggers, that led to the beginning of symptoms.
She began showing symptoms when she was 7 years old, but it was written off as growing pains or being a hypochondriac. It wasn't until her teens that doctors started considering if it was actually a legitimate health issue.
Many doctors told her she had to get worse before she got better. Britt talks about how this is a horrible way of thinking.
She was almost 21 when she finally got her diagnosis from a doctor she had flown out of state to see. She began on disease modifying medications that day.
She fights a great deal for children in that same position today.
These days she is doing pretty well. She is not in remission, and is still managing a lot of fatigue, pain, and swelling. It is managed with many treatments: 2 weekly injections of Orensia which changes the way her immune system functions, Methotrexate which is low dose chemotherapy, and steroids which she is trying to get off of.
A year and a half ago she recommitted herself to doing everything in her power to get better. She took a look at how she was treating her body and her mind.
She became vegan because she had tried many other diets and that was the one that worked best for her.
Using the app My Fitness Pal (in resources) as a food diary to see if she is feeling bad one day what may have set it up.
Britt describes her process from blogging to beginning to work as a patient advocate.
She was asked to do a patient film (in resources) with Stanford Medicine X conference and was accepted as an ePatient scholar in 2012. She's been on the Medicine X ePatient advisory board since then. This gives her the opportunity to meet with everyone from researchers, to designers of technology like the physical products we may carry around, new electronic health records, etc. It's all about elevating the patient voice.
Recently in her work she's asking, "Why did healthcare get away from the patient?" It's not focused on the wellness of that patient or what happens to that patient when they go home at the end of the day. Doctors see us for a small blip of our lives.
Britt tells about how she woke up with a severe migraine with slurring speech and how when she went for help initially they thought she was on drugs. It turned out to be a rare form of complex migraines. It took about 9 months to get that under control. Being house-bound was when she started her blog- and becoming an advocate sprung from that.
We got so far away from thinking about the patient, but now there is this birth of the empowered patient. Britt explains that she realizes that it's intimidating for a lot of people in healthcare. On both ends- patients and providers- are afraid of sharing. But if we can take that fear out and have these really real conversations that's where change happens.
We [patients] inherently understand things that would expedite the system. If things are working better, it's going to work better for them financially as well. Patients learn this base knowledge that is being taken for granted or not being utilized.
Smart Patients company- trying to take these conversations that patients have and turn it into something tangible that can improve the system.(in resources)
Comitting her self to getting stronger led to moving more. During a bad flare up last spring when her knees were so swollen she couldn't walk up the stairs to her bedroom, she started walking again outside just a couple of blocks and waited to see how her body did and the next day. The inflammation in her knees was a little better and her movement a little better.
Little by little she made her way to running her first 5K and then a few more.
Once she found that she could set these small goals and accomplish them she started dreaming again and rekindling this idea she had had as a teenager to climb Denali.
Last fall she started committing herself to getting physically conditioned for it though it is still a few years out.
She's been running, swimming, and hiking. With the movement she has found that she's rebounding much more quickly.
In two weeks she leaves for Colorado to hike a couple of peaks that are over 14,ooo feet.
Find what works for your body, and challenge some of those beliefs out there about your disease. Patients know what is best for their body.
Britt's reach goal is Denali... what's yours? It doesn't have to be big and audacious, though it certainly can be. But what is one thing you want to commit to working towards right now?
In the case of something that is a smaller goal- like mine of learning how to climb up a (limbless) tree- can you just write it down and commit to working on it with frequency? I started my process two weeks ago and I would just get my feet and arms on the trunk and hang there at ground level. But now I'm actually climbing up the tree! To the point that I figured out that I need to know how to climb down, since there is actually a height at which you cannot just jump off! Oops. (I am still in one piece...)
In Britt's case of a large, bold goal- can you write it down and then also write down the small steps (really, really small daily/weekly/monthly) steps you can take to work your way there? Britt started with walking around the block and is now off to Colorado to climb a couple of 14'ers!
Want to know the top secret, patent-pending secret to both my and Britt's success? Small, incremental progress that was attended to on a nearly daily basis. Now go have some fun!
The Hurt Blogger site
My Fitness Pal app
Britt's 2012 Stanford Medicine X talk and ePatient profile:
About Stanford University's Medicine X program
Smart Patients online community
Denali:
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Denali photo by blmiers2
Tagged: autoimmune arthritis, autoimmune disease, Britt Johnson, Hurt Blogger, migraines, mountaineering, patient advocacy, rheumatoid arthritis, Stanford ePatient Scholar, Stanford Medicine X
Core, Healing Stories, Low back, Movement and Fitness, Podcast
Eric Goodman: Resolving Back Pain (LBP 004)
Even though he was considered conventionally "strong" Eric Goodman was a broken down mess at 25 who had major spinal surgery recommended to him. The creation of the Foundation Training is the culmination of figuring out how to heal his injuries and back pain himself using his anatomy and chiropractic training. We talk about our super compressed modern bodies and what that means for us, what the posterior chain is and why rehabilitating its functional strength and integration matters, how outdated our conventional notion of the core is- and what "core" actually means, and how it's possible that an x-ray of Eric's spine today would still show a big old mess there, and yet he is pain free.
The major back surgery that was recommended to him at 25. How he used to have the conventionally "strong" body but was so broken down. Foundation Training is the culmination of 8 years of figuring out his back injury himself using his anatomy and chiropractic training.
The spine and hips should the strongest part of your body rather than the spine being the main mover of the body which is what many people are doing these days.
The modern body is super compressed- we are losing the war against gravity terribly. What about the digestive issues, the depression, the mood issues- these are just other forms of compression.
Posterior chain inside jokes ensue.
Defining the posterior chain and why to focus on it in the modern body. The deep front line- the anterior chain is not supporting us and connecting well.
Posterior chain integration is key- most people need their posterior chains to get a lot stronger and a lot longer in order for their lives to get better.
The notion of the core as outdated: A contracted abdomen literally pulls you into a ball- shoulders as well.
When the abdomen lengthens and learns to hold tension the lower back lengthens and learns to hold tension, and the posterior chain then starts to integrate.
Redefining the core- it is the center of your body. This, skeletally, is your pelvis. Your core musculature is anything that supports your pelvis in space.
Next book isn't just on back pain but on the larger cultural problem of compression.
Trying to get the body back to tensegrity. Foundation Training is pure muscular counterbalance.
How and why simplicity gets overlooked- the bias towards complex procedures.
How an x-ray of his spine today would still show the degeneration, yet he doesn't have pain. Explaining to people how that's possible.
He describes his extreme diagnosis.
If you think that you're going to control an injury without addressing the environment around that injury, you're wrong.
The communication between the neurotransmitters in the digestive tract and the neurotransmitters in your brain have a lot to do with how much pain you experience. The body is this infinite web of communication.
Western medicine might be the most important thing in the world when it comes to emergency situations, but it might be the wrong group to give us advice on daily living.
Doctors are groomed to be elitist- they are not arrogant, but they are groomed to believe that the information they have is much more significant than the information coming from others. And they have extremely valuable information, but they are in a system the suffocates them. And they have learned how to fix, not how to prevent.
It's a huge mistake to have to become unhealthy to learn about health. (as doctors do in their grueling medical training)
Self-care is so much more significant to society than healthcare. If patients started realizing their ability to take care of themselves it would free up so much time and energy in our healthcare system.
Eric's current interest in using a slackline to play with balance, and getting really strong and healthy in your core (and everywhere). A link to a good slackline is below in the resources.
Home play!:
Let's all do a founder, shall we? This one is worth getting a good visual of, so please check out Eric's videos below. Be sure to watch both so that you can troubleshoot any common errors. And let me know how it goes! I'm always at brooke [at] liberatedbody [dot] com
Founder video
Founder common mistakes video
Foundation- the book
Foundation Training DVD
The next book is upcoming between February and April 2015- stay tuned!
Anatomy Trains
Kelly Starrett
Gibbon Slackline
Tagged: disc degeneration, disc herniation, disc surgery, Eric Goodman, Foundation Training, L5 S1, low back pain, low back surgery, posterior chain, tensegrity


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            {
                "p5":{
                    "i5":"5", "i6":"6"
                }
            },
            {
                "p5":{
                    "i7":"7", "i8":"8"
                }
            },
            {
                "p5":{
                    "i9":"9", "i10":"10"
                }
            }
        ]

    }
}

redpajama_set_name: RedPajamaStackExchange


Palmetto Bay, FL. Local Community Home Values, Housing Market & schools. palmetto bay is a city in Florida and consists of 5 neighborhoods. There is 1 home for sale, ranging from $1.4M to $1.4M.
Web Design Green Cove Springs, Fl You NEED a website that displays properly on all devices, especially mobile. … Responsive Design in the latest method for developing websites that automatically … Started in Jacksonville, FL with a knowledge of the local market and with the local … Southside, Beaches, Orange Park, Middleburg, and green cove springs, … We specialize in Automotive Art , Murals and Custom Paint.
Marketing For Movers Palmetto Bay, Fl 1 review of Palmetto Bay Farmer"s Market "Awesome local Farmer"s Market every Sunday! … Photo of Palmetto Bay Farmer"s Market – Miami, FL, United states. view 840 homes for sale in Palmetto Bay, FL at a median listing price of $450,000.
We build communication ideas that make soul mates out of consumers & brands.
Palmetto Bay, FL. Personalize your Message: By sending this Report you agree to NeighborhoodScout's. Palmetto Bay home prices are not only among the most expensive in Florida, but Palmetto Bay real estate also consistently ranks among the most expensive in America.
Zillow has 233 homes for sale in Village of Palmetto Bay FL. View listing photos, review sales history, and use our detailed real estate filters to find the perfect place. 8775 SW 164th St, Palmetto Bay, FL. First Way Realty Services Inc. 1 day on Zillow.
View for sale listing photos, sold history, nearby sales, and use our match filters to find your perfect home in Palmetto Bay, FL. Pristine 4-Bedroom House In Palmetto Bay.
Boys and Girls recreational and Competitive Youth Soccer Academy for kids between the 3 – 13 years old ages in Palmetto Bay, FL. 7895 SW 152nd St. Palmetto Bay, FL. 33157.


text:
using Ocelot.DownstreamRouteFinder.UrlMatcher;
using Ocelot.Responses;
using System.Security.Claims;

namespace Ocelot.Authorisation
{
    using System.Collections.Generic;

    public interface IClaimsAuthoriser
    {
        Response<bool> Authorise(
            ClaimsPrincipal claimsPrincipal,
            Dictionary<string, string> routeClaimsRequirement,
            List<PlaceholderNameAndValue> urlPathPlaceholderNameAndValues
        );
    }
}

redpajama_set_name: RedPajamaGithub


By downloading one of the files which are created by me, you agree upon the Creative Commons GNU GPL license. Note that for other files, other licenses can hold!
Note 4th of January 2009: It seems that I've lost the source code for some projects when reinstalling my computer. The JAR files here are the only things left. I will attempt to recreate the stuff asap.
All software and scripts are licensed under the CC-GNU GPL.


Acer B115 Mp driver direct download was reported as adequate by a large percentage of our reporters, so it should be good to download and install.
Acer B115 Mp driver installation manager was reported as very satisfying by a large percentage of our reporters, so it is recommended to download and install.
Recommended if Acer B115 Mp is the only driver on your PC you wish to update.
Automatically scans your PC for the specific required version of Acer B115 Mp + all other outdated drivers, and installs them all at once.
*Scans were performed on computers suffering from Acer B115 Mp disfunctions.
Acer B115 Mp 7302.18 For Windows 7 32 bit 10/19/2015 10/22/2016 acer_b115_mp-7302.18.exe 107kb HP KX634AA-ABZ a6595.it, LG R380-A.APC4BA3, Toshiba SATELLITE L850-1KZ, Gateway M-7332H, Panasonic CF-19FDGCFWG, Sony VGN-FZ32G, IBM 2672RD3, LG F1-2227K, Sony VGN-CS160F, NEC PC-VY21MED5HJW6, , and more.
Acer B115 Mp 71.1466 For Windows 7 64 bit 5/3/2014 1/26/2017 acer_b115_mp-71.1466.exe 112kb Packard Bell IMEDIA X96844, Lenovo ThinkCentre M58, HP HP Compaq 6710b, LG E300-A.CB20A, NEC PC-LL550KG1J, Samsung 900X3F, HP 220-1100t, HP HP 655 Not3book PC, Lenovo 9349W1R, , and more.
Acer B115 Mp 72421.1 For Windows 7 1/19/2016 2/6/2017 acer_b115_mp-72421.1.exe 57kb Toshiba Satellite L855-S5405, Gateway NX200X, Panasonic CF-19MH207NW, HCL Infosystems LUMINA2-LD, Packard Bell IPower J9000, HP RA956AA-ABH m7580.nl-a, HP GS407AA-ABZ a6229.it, Acer Aspire 5950G, Gigabyte Z68MA-D2H-B3, IBM 8171ZCQ, Fujitsu FMVLX70WDJ, HP NH836AV-ABA m9500z, Compaq RZ569AA-ABZ SR5039IT, , and more.
Acer B115 Mp 72246 For Windows 10 7/22/2016 4/7/2017 acer_b115_mp-72246.exe 190kb Sony VPCCW2S1R, LG P1-J433R1, HP HP Pavilion g6-1b34ca, HP FL402AA-ABZ s3630it, Fujitsu FMVNB5Y3, Epson ST160EEMR2, IBM ThinkPad T30, Packard Bell Ipower G3720, IBM 8184LG1, Foxconn Inferno Katana GTI, HP NS886AA-ABG p6130a, Transource RoadRunner NB-IH15G, , and more.
Acer B115 Mp 72999 For Windows 10 64 bit 5/5/2014 1/5/2017 acer_b115_mp-72999.exe 158kb HP P6640ch, National NI PXI-8106 Embedded Controlle, HP Pavilion dv9000, LG LW65-KDTRV, Fujitsu FMVA30DN, Sony VGN-CS36SJ_R, HP EP074AA-ABU m7340.uk, SOTEC WG Series, IBM ThinkCentre A50, Fujitsu N6220, IBM 847691U, Compaq PW750AA-ABF SR1428FR FR520, IBM 818743F, , and more.
Acer B115 Mp 73622.1 For Windows 7 32 bit 1/16/2015 9/5/2016 acer_b115_mp-73622.1.exe 117kb Sony VGX-TP1V, Lenovo ThinkPad R500, Panasonic CF-29NAQC9BM, Toshiba NB100, IBM 2374WDG, IBM 8183DGU, TAROX Business 5000BM, Samsung R710, NEC VERSAL2101 RNB31065295, Sony SVS13A17GBB, HP HP Pavilion P6654Y, Panasonic CF-72TCJWZPM, Sony VGN-TZ27FN, Lenovo ThinkCentre M70e, HP BK345AA-ACJ p6373i, , and more.
Acer B115 Mp 702.109 For Windows 7 64 bit 5/4/2015 2/20/2017 acer_b115_mp-702.109.exe 92kb IBM 812235U, Fujitsu FMVH70K9V, Fujitsu FMVWMS277, Acer Aspire 1825PTZ, NEC PC-VJ24LLNVHT8B, Sony VGC-JS410F, , and more.
Acer B115 Mp 70386 For Windows 7 2/14/2016 1/3/2017 acer_b115_mp-70386.exe 87kb Sony VGN-SZ7RMN_B, IBM 6218Z1H, HP ED758AA-ABS w5180.se, Fujitsu FMVNS8YE, Fujitsu FMVLX70WDJ, Lenovo ThinkPad T410, Lenovo 7663V2L, NEC PC-GV267VZDL, , and more.
Acer B115 Mp 721.197 For Windows 10 5/7/2016 1/22/2017 acer_b115_mp-721.197.exe 133kb LG LS75-26JLCE1, Foxconn AT-7000 Series, IBM 1845BJ1, Dimotion PCDBS44H, Lenovo ThinkPad Edge E430, Compaq EK360AA-ABZ SR1659IT IT540, Sony VGC-JS52JB_S, , and more.
Acer B115 Mp 70390 For Windows 10 64 bit 11/1/2014 10/8/2016 acer_b115_mp-70390.exe 188kb Seneca Pro329919, Toshiba Dynabook NX/76JBL, Gateway MT6220B, NEC NEC POWERMATE X8520, Acer Aspire 1820PTZ, GENSW DSDT0001, LG S1-M402E1, LG R560-K.ABA6L, Gateway GT5226j, , and more.
Acer B115 Mp 70037 For Windows 8 2/8/2015 2/1/2017 acer_b115_mp-70037.exe 34kb Pegatron C17B, Fujitsu Amilo A1665G Series, HP Presario V4000, HP HP Compaq nc6110, SOTEC WG Series, IBM 622138G, , and more.
Acer B115 Mp 73929 For Windows 7 32 bit 11/5/2014 10/27/2016 acer_b115_mp-73929.exe 101kb SOTEC WG Series, HP NQ973AA-ABF p6032f, IBM ThinkPad A30, Gateway P-7809u, Lenovo ThinkPad R60e, HP KB020AA-ABF m9180.f, Wortmann U14M, , and more.
Acer B115 Mp 70282.1 For Windows 7 64 bit 7/26/2015 8/13/2016 acer_b115_mp-70282.1.exe 89kb Fujitsu FMVLX55M, Panasonic CF-30CTWAZBM, Anhoch Goliath XD605, LG X110-L.A7A2E2, Sony SVF1521R2EW, LG P1-P7200M, HP RR455AA-ABF t3727.f, NEC PC-GV18YCZR6, HP KP335AA-UUW m9253.sc, Dell PowerEdge R410, , and more.
If you encounter problems with the direct download for these operating systems, please consult the driver download manager for the specific Acer B115 Mp model.


text:
Pride of Britain 2021: Meet Regional Fundraiser of the Year finalist Jason Baird
Pride of Britain Awards
Tuesday 28 September 2021, 6:36pm
Jason Baird shares his fundraising story with Zoe Muldoon.
It is that time of year again where we celebrate those from our communities who have given their time to raise thousands of pounds to help others.
We've been searching for the Granada Reports Pride of Britain Regional Fundraiser of the Year, and have whittled it down to four outstanding finalists.
Jason Baird, known to many in his local community as 'Stockport Spiderman' has raised smiles since the first lockdown in 2020, by dressing up as Spiderman and entertaining children who were stuck in the house.
Jason took on multiple challenges to raise money for NHS charities and youth suicide prevention charity Papyrus. Credit: ITV News
Stockport Spiderman pledges to raise 100k to prevent youth suicide
Home Front: Positive news from your community - episode 12
It started as simply something to do with his friend Andrew, but Jason began setting himself challenges like running 3 marathons in 24 hours.
Since last March, over £70,000 has been raised for NHS charities and youth suicide prevention charity Papyrus.
Jason was motivated to raise money for Papyrus because his friend tragically took his own life at the start of the first lockdown.
Jason ran three marathons in 24 hours for suicide prevention charity Papyrus.
Jason said: "I set up a JustGiving page for the NHS and set a target of £5,000, within a couple of days we had an anonymous donation of £25,000. By the end of the first lockdown we had raised over £50,000 for NHS charities."
His biggest challenge? Running three marathons in 24 hours.
I ran roughly 80 miles within 24 hours...I did set the challenge of trying to run four marathons, but it got to 3 o'clock in the morning and my body wouldn't work, so I decided to drop it to the three.
Jason Baird
Jason and his superhero friends. Credit: ITV News
Duchess congratulates 'Stockport Spiderman' for lifting spirits during lockdown
Stockport Spider-Man to take on his biggest challenge yet
Jason says it feels extremely surreal to be nominated for a Pride of Britain award and to "just be nominated" is a "massive achievement".
What is the Pride of Britain?
Pride of Britain Awards celebrate the achievements of truly remarkable people who make our world a better place.
Nominated by the public, the winners are from all walks of life, of all ages, and from all over the country. Their achievements are awe-inspiring and a lesson to us all. They say they are ordinary people, but their acts are truly extraordinary.Since the first Pride of Britain in 1999, royalty, prime ministers, and hundreds of leading figures from showbiz, sport, politics and the arts have all taken part.
Hosted by Carol Vorderman, the Awards attract an audience of around five million viewers every year in a primetime slot on ITV - making it the highest rated awards show of its kind on British television.
Watch the Pride of Britain Awards on ITV.


The Australian Academy of Science's Australian Futures Science Fund allows the Academy to continue to champion Australian scientific excellence, promote and disseminate scientific knowledge, and provide independent scientific advice for the benefit of Australia and the world.
As a supporter of the Australian Futures Science Fund, you will help to create a legacy that will not only guarantee the Academy's independence, but will continue to foster, celebrate and promote scientific excellence in this nation for generations to come.
Professor Michael (Mike) Dopita AM FAA pledged his bequest for the future of science in Australia.
Recently the Academy received two bequests - one was directed to a specific activity where the donor had intimate knowledge and commitment to the Academy's education programs. The other was directed to the Australian Futures Science Fund which supports the future work at the Academy as prioritised by council.
We were notified about one of them, the other was a complete surprise. At opposite ends of the spectrum in magnitude and purpose, they've helped the Academy to consolidate support for existing projects, and start others from scratch.
We are grateful to receive them and honoured by their trust in the Academy's commitment to supporting science in Australia.
Recently, Professor Michael (Mike) Dopita AM FAA met with Academy staff to advise of his pledged bequest to the Academy.
As a former treasurer, Mike has an appreciation of the Academy's needs. The pure delight with which Mike spoke of his pledged bequest and his deep understanding of the Academy's needs were obvious. Mike's bequest represents a significant donation, one that is not tied to a specific activity of the Academy. By giving to the Australian Futures Science Fund Mike's gift will allow us to advance our work.
In my over 6 years as Treasurer of the Academy, I was constantly amazed by the enthusiasm, professionalism and dedication of the staff. They work to educate the general public on key issues such as climate change and the need for vaccination, labour tirelessly to instil a knowledge and understanding of science at both primary and secondary levels as an investment in Australia's future science literacy, build Australia's connections and standing with our international peers, and lobby and cajole Australia's politicians to help develop more rationalpolicies with respect to science, STEM education and renewable energy.
At the same time, in my function as Treasurer, I was acutely aware of the limitations on our ability to act placed upon us by our budgetary limitations, and on more than one occasion a promising initiative could not be developed due to a lack of funding.
This is where bequests could help. Too often, the temptation of a giver is to memorialise one's own field of science, through striking a medal or creating a special purpose fund. This is eminently understandable, but does not greatly assist the functioning of the Academy in the long run. What is desperately needed now are untied donations which can be used for whatever purpose Council or EXCOM requires to develop the core mission of the Academy. For this reason, I have now made a binding bequest to the Academy of Science designed to add to the Australia Futures Science Fund, in the sure knowledge that the money will be well-spent in securing a more healthy, literate, rational and science-driven future for all Australians.
As a supporter of the Academy of Science's Australian Futures Science Fund, you will help to create a legacy that will not only guarantee the Academy's financial independence, but will continue to promote scientific excellence in this nation for generations to come.
Secretary for Physical Sciences 1980-84, Chair of the committee overseeing the development of the Academy project for primary-school science, Primary Investigations.
Twenty-four years later, the Academy has made great strides in educating our young children in primary schools and Professor Fletcher made a valued gift to the academy in his will to ensure those efforts continue into the future.
A Primary Connections' donor says his interest in science, and in organic chemistry in particular, was fostered by outstanding teachers at school and university. 'As a pioneer in the field of insect chemistry I was able to build up a substantial team of higher degree students and research workers from the early 1950s.
Support like that of the late Professor Cavill FAA will ensure that the Academy continues to provide the opportunities for our primary school teachers and their pupils to receive the very best science education possible.


text:
Corey Brewer, former Portland star, settling in with Lakers
USA TODAY NETWORK – Tennessee
Corey Brewer knows a thing or two about moving around the NBA, and the former Portland High standout is settling in with his new team a month after being traded again.
Brewer was dealt from Houston to the Los Angeles Lakers on Feb. 23 in exchange for Lou Williams. Los Angeles also received a first-round draft pick in the deal.
It was the third time Brewer had been tradedin his 10-year career.
"I really didn't have (a reaction to the trade)," Brewer said. "It's a business. Once you've been in as long as I've been in the league, you see a lot. I've been traded a few times now, so it was time to move on."
The Lakers became Brewer's sixth team in the league, though for one of those teams – the New York Knicks in 2011 – he did not suit up before being released.
The 31-year-old Brewer is adjusting to life out West with one of the league's most storied franchises – albeit in a rebuilding mode.
Brewer is averaging 4.3 points per game this season, down from his career average of 9.3.
"We're really rebuilding," Brewer said. "We've got a bunch of young guys that have a chance to be really good. For me, it's just about trying to help these guys out right now. It's more about them than me."
Brewer's wife, Monique, is from Los Angeles, which made the trade easier on him.
"It hasn't been too bad (adjusting to the new city)," Brewer said. "L.A.'s a nice city. It's a nice place. The fans are great – they love their Lakers even though we're struggling this year."
The downside of the deal was that Brewer was going from a contending team in the Western Conference to a club that almost certainly will pick in the top three of the draft in the offseason.
"It's always good when you can come to the Lakers," Brewer said. "It's such a storied franchise. I was happy to come to L.A., but I was sad that I wasn't going to get to be in the playoffs this year."
Once the season ends, Brewer will come home to Portland as he has every year for the past decade to host his annual youth basketball camp at Portland High School.
"It's always good to have the camp back at home," Brewer said. "It's great to see everybody and be back at home. It's probably the first thing I'm going to do when the season's over – come back home."
The camp is scheduled for July 22 with two sessions — from 9-11:30 a.m. and 12:30-3 p.m. The camp is free and open to boys and girls ages 7-15. Registration begins at 8 a.m. Thursday on Brewer's website, coreybrewer.com.
"It's been going really good," Brewer said. "It keeps getting bigger. It's tough only having one day, but we try to teach them as much as we can. It's always good for me to just be around the kids."
COREY BREWER YOUTH BASKETBALL CAMP
Who: Boys and girls 7-15 years old
When: July 22 (Session 1: 8:30 a.m. check-in, camp from 9-11:30 a.m.; Session 2: noon check-in, camp from 12:30-3 p.m.)
Where: Portland High School (600 College Street, Portland, TN 37148)
Cost: Free. Registration begins 8 a.m. Thursday on coreybrewer.com


Once called Pacific City, Huntington Beach, California, is easily recognized throughout the world as, Surf City U.S.A. But the rolling waves of the Pacific Ocean and the thriving Southern California surf culture aren't the only things putting HB on the map. Huntington Beach is also home to a rich history, and thriving present of rising musicians. Bands such as- Avenged Sevenfold, The Offspring, Korn, Matt Costa, Dirty Heads, as-well-as Pacific Dub all have band members that call this surfers paradise home. Meet Pacific Dub- Comprised of vocalist and rhythm guitarist Colton Place, lead guitarist Bryce Klemer, bassist Ryan Naglich, drummer David Delaney, keyboardist Sean Rawlings, and live sound/dub controls Casey Eubanks. Pacific Dub is one of the youngest and newest bands to solidify themselves as professionals within the California Reggae Rock scene. With over 100 performances in California and 2 albums released on iTunes within their first year of live shows... Pacific Dub shows no signs of losing momentum. Now 13months after their informal introduction into the music industry, Pacific Dub yet again has surprised their fans/piers with another unexpected 4 song album... To The Sky EP. Combining catchy alternative lyrics, heavy rock n' roll melodies, and smooth hip-hop and reggae rhythms... To The Sky EP is an up-to-date representation of who and what Pacific Dub is all about, Reggae- Dub-Rock! To pursue the option of starting their new album, Pacific Dub found themselves recording at a new location for this record, Castaway 7 Studios in Ventura, California. Head Engineer, JP Hesser, took immediate interest and showed strong support in working on Pacific Dub's 3rd release. 10 days after the bands first steps into the studio, To The Sky EP was fully mixed and sent from the California's west coast to Mike Caplan in Washington D.C. for mastering at the prestigious, Lion Fox Studios. To The Sky EP will release for worldwide digital distribution Tuesday- April 20th, 2010. Following the release of To The Sky EP, Pacific Dub will hit the road on their first tour, supporting their friends and their mentors from Hawaii, Iration. The 2010 Time Bomb Tour w/ IRATION and Through The Roots starts off Friday- April 23rd @ House of Blues- Anaheim where Pacific Dub will perform in front of a home Orange County crowd, and provide direct support the night of the show. From there, the band will travel throughout April and May, sharing their music with 10 new western cities, venues, and states including Fox Theatre- Boulder, CO & Hard Rock Hotel & Casino- Las Vegas, NV. Once returned from tour, Pacific Dub will continue to write new music, and pursue other opportunities to share their music live throughout the 2010 year. From the entire Pacific Dub family, we thank you for your support and ask that you sit back, relax, and enjoy To The Sky EP! KEEP DUB-ROCK'n!!!


text:
There's no inherent character limit on the UTM parameters. But it's important to note that a URL that has fewer than 2000 characters will work with any combination of browser and web server.
So even though there's no limit on any individual UTM parameter, collectively, along with the destination URL, there's a limit of about 2000 characters on the final URL.
It's a good practice to keep the UTM parameters short and meaningful.


I recently received the financial statements for upcoming AGM for one of my condo corps. The auditor's report shows that the reserve fund is significantly underfunded. I'm sure this isn't a good thing. What steps do other readers recommend?
Budget for it as there will be a special assessment to catch up with lack of reserves.
I agree with Alvaro, that is a huge possibility!
It may not be as bad as it seems. In some cases, major repairs are done in advance of the reserve study requirements, meaning the reserve fund is depleted ahead of schedule but that major repair is done and won't require the funds at the scheduled time.
For example: a $200k roof replacement may be scheduled for 2020 but was done last fall. This would make the reserve fund look as though it was $200k short when compared to the reserve plan.
That being said, it is likely the auditor would have caught that, so Alvaro's suggestion is probably applicable. The cause of the shortfall must be found and rectified, if required.
Condo corps can waive this top up requirements. Special assessment may happen if major repair is needed but that may be a decade away.
What province is this as laws differ ?


YOU are your key to success!
I've come to realize something about my body. When I don't workout, I can feel it. Overall, I just don't feel 100% unless I commit myself to a daily run/walk and yoga session. South Carolina in July can be brutally hot, so Derrek and I try and get our family walks in as early as we can. The kids love going for morning walks in the stroller, and Nolan always wants to ride really fast, so that helps burn a few more calories. Get creative when you're exercising to keep from getting bored. We commit, on our 2 mile walks, to ten squats or lunges when we pass a light pole on our road. You can switch this up according to what your surroundings are.
I usually throw on a pair of leggings and a tank or a shirt for our morning walks. I've been enjoying my new Albion coral Capri leggings entirely too much! They are so comfortable that I have a hard time changing out of them. One thing that I really like spending money on is quality workout clothes. Albion Fit has a really addicting website where every single piece of clothing is gorgeous! I picked this pink color capri legging because it makes me feel the most beautiful, and what woman doesn't need that feeling when she's covered in sweat!? You really need to try out something from their line because you will not be disappointed! Get 15% off of your order from Albion Fit with code: albionfitness15!
Thanks so much for such a great contest that you currently have on Instagram ! I entered and I am very excited and hoping j get to win , I recently had a baby so I am currently trying to get my body back in shape how it was before my precious was born , thanks so much ,and God bless .
That is a cute outfit to exercise in. My sister and I have started walking together, and we'd probably be happier about it in cute outfits lol!
Hello from Instagram! I am loving these capris! I will have to check out this brand for sure! Thanks for the extra chances to win a pair!
I love Albion fit! I went into the store once here and wanted pretty much everything. I love how you incorporate squats into your walk/runs.
Love this post! And your outfit is so cute!


using the form for a needlepoint pillow I'm making for a friend's birthday.
Perfect size pillow, square and not too big!
because it's a square and lends itself to an interesting shape to embroider on. Old-fashioned shape.
to fit inside a pillow cover my Mother gave me.
I couldn't find a down pillow insert in a store nearby. With this online order, I don't need to look all over town.
for my kitchen bar stools!
to make seat cushions for dining room chairs.
I have one of these inserts from your company and really am pleased with the quality. Can't beat the price, too.
I chose this pillow form to go with a blanket I am making as a Christmas gift.
It's the size I need.
On-line reviews give these pillow inserts 5-star reviews.
They are the perfect size and I like to use down for comfort.
Chose this to fit a pillow cover I bought from Pottery Barn. I have searched for inserts and this site was very helpful, easy and one of the cheapest on pricing.
need the size, like down, have no idea yet if it is a good product!
Your recommendation to purchase inserts 2 inches larger than cover and just purchased hand painted Indian pillow covers and wanting softness of feathers.
I purchased a pillow cover & need a pillow insert. Do I measure from corner to corner or across the center?
I order these inserts over and over - love them! Nice and full!
It seems to be of better quality than some others I got from Walmart and Target. I'm referring to the thicker fabric covering, the seams, and the stuffing inside which is firm and even.
I was very happy with the service and items.


Ria. 1950's pearls and marcasite jewellery and diamante pieces on sequined leaf backed with leather. This looks good with a veil too, it can also come in any colour and white, please contact the designer at: info@sheenaholland.com for choice of colour with merry widow large holed net veil.