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SWIFT unveils industry's first ever cross-border payments tracker
Brussels - 23 May 2017
Corporate treasurers can now find out where a payment is at any given time
SWIFT announces today the availability of its new cross-border payments Tracker that enables international payments to be traced in real-time. The Tracker is the cornerstone of SWIFT gpi – the cooperative's new payments innovation service – which is revolutionizing the industry by combining real-time payments tracking with the speed and certainty of same-day settlement for international payments.
Available since in January 2017, more than 20 global transaction banks are using or implementing the SWIFT gpi service, with another 50 in the implementation pipeline. Hundreds of thousands of gpi payments have already been sent across more than 85 country corridors.
"Uptake of SWIFT's gpi service has been encouraging and the addition of the Tracker capability can only help build momentum and accelerate adoption of the service in international payments," says David Bannister, Principal Analyst, Ovum. "The most common complaint from corporates is the lack of visibility on their payments' status. With the Tracker capability, SWIFT gpi tackles that issue and will be a useful tool to help corporate treasurers to execute their core responsibilities."
SWIFT gpi enables companies engaged in international trade to get paid for services, or delivery of goods, in a more timely fashion, enabling a faster supply chain process. The highly innovative gpi Tracker provides corporate treasurers with a real-time, end-to-end view of their payments combined with a confirmation notice when the money reaches the recipient's account. It also enables a more accurate reconciliation of payments and invoices, optimizes liquidity with improved cash forecasts and reduces exposure to FX risks with same-day processing of funds in the beneficiary's time zone. The Tracker is available via an open API, making it compatible with proprietary banking systems worldwide – helping to ensure maximum impact of gpi benefits at a greater adoption speed.
SWIFT gpi has garnered considerable industry support across the globe. More than 110 leading transaction banks have committed to the service, representing over 75% of all SWIFT cross-border payments. Recent joiners to SWIFT gpi include: Agricultural Bank of China, Bank of Communications, Banque Centrale Populaire, BayernLB, China Citic Bank, China Minsheng Banking Corporation, Commercial Bank of Kuwait, Denizbank, Ebury, Industrial Bank, Lek Securities, Ping An Bank, Piraeus Bank, Postal Savings Bank of China, Shanghai Pudon Development Bank, Turkiye Cumhuriyeti Ziraat Bankasi, Westpac Banking Corporation and Yapi Kredi, and Zhejiang Rural Credit Cooperative Union. Click here for a full list of participating banks.
The service is also compatible with and integrated into domestic payment market infrastructures (MIs) across the globe, facilitating local clearing and settlement of gpi payments. Banks can already exchange gpi payments over the 56 SWIFT-connected MIs as well as other MIs that have established local market practices for their participants that use the gpi service. SWIFT will also continue to actively engage with additional MI communities for future gpi compatibility.
"Today's announcement is a significant step towards a game-changing experience for corporates the world over," says Christian Sarafidis, Chief Marketing Officer, SWIFT. "By taking advantage of the right technology, at the right time, with the right players behind us, SWIFT has successfully helped correspondent banking reach a significant milestone in its evolution."
Wim Raymaekers, Programme Manager for SWIFT gpi adds, "This is only the beginning for SWIFT gpi. We will continue to explore new technologies, such as blockchain, and deliver more value added payment services further transforming the international payments landscape and, in doing so, accelerating global trade."
To learn more, visit swift.com/gpi or ask your bank about SWIFT gpi.
Participating gpi banks that are live, implementing or in the implementation pipeline
ABN AMRO Bank, ABSA Bank, Agricultural Bank of China, Alfa-Bank, Australia and New Zealand Banking Group, Banco Bilbao Vizcaya Argentaria, Bank of America Merrill Lynch, Bank of China, Bank of Communications, Bank of New York Mellon, Banco Santander,Banque Centrale Populaire, Barclays, BayernLB, BNP Paribas, China Citic Bank, China Construction Bank, China Minsheng Banking Corporation, Citibank, Commercial Bank of Kuwait, Commerzbank, Commonwealth Bank of Australia, Crédit Mutuel-CIC Banques, Danske Bank, DBS Bank, Denizbank, Deutsche Bank, DNB Bank, Ebury, Erste Group Bank, FirstRand Bank, Guangfa Bank, HSBC, Guangfa Bank, Industrial and Commercial Bank of China, Industrial Bank, ING Bank, Intesa Sanpaolo, INTL FCStone, JPMorgan Chase Bank, KBC Bank, KEB Hana Bank, Lek Securities, Lloyds Bank, Mashreq Bank, Mizuho Bank, National Australia Bank, Natixis, Nedbank, Nordea Bank, Oversea-Chinese Banking Corporation, Ping An Bank, Piraeus bank, Postal Savings Bank of China, Rabobank, Raiffeisen Bank International, Royal Bank of Canada, Sberbank, Shanghai Pudong Development Bank, Siam Commercial Bank, Société Générale, Standard Bank of South Africa, Standard Chartered Bank, Sumitomo Mitsui Banking Corporation, Tadhamon International Islamic Bank, TEB, Toronto-Dominion Bank, UniCredit, Wells Fargo, Westpac Banking Corporation, Yapi Kredi, Zhejiang Rural Credit Cooperative Union, and Ziraat Bank
"Gpi enables an attractive client value offering, providing a service that promotes quality, speed, predictability and transparency by utilizing the new API solution" - Larize Nel, Portfolio Manager, CIB Africa Technology, ABSA Bank
"Transparency is key to a good end-to-end client experience. SWIFT gpi is a significant step in the evolution of correspondent banking, which remains the primary means through which cross-border payments are delivered worldwide. Bank of America Merrill Lynch is pleased to be working with like-minded institutions around the world to better serve each other and our respective customers."- Greg Murray, head of Global Product Management for High Value Payments and FI/NBFI Products in Global Transaction Services at Bank of America Merrill Lynch
"As one of the earliest banks participating in SWIFT gpi, Bank of China (BOC) has not only achieved good results with a leading position in the implementation of gpi, but also played an important role in rule making, pilot testing and long-term planning. In January of this year, BOC has become one of the go-live banks in the world. Up to now, our gpi business has covered 50 domestic and overseas BOC branches and 11 major currencies, with rapid growth of channels and customer coverage. Meanwhile, based on gpi, we have launched "Bank of China, Global Payment Intelligence" (BOC-GPI). Since gpi went live in January, we have received good feedbacks from both customers and markets. SWIFT gpi is gradually becoming a preferred or even favoured payment product choice for customers. Customer's praises and responses have showed us gpi's remarkable results, which are indeed the gpi aim and value. By solving the deficiencies in global payment, customer experience has been highly improved and the competitiveness of commercial banks has also increased. The gpi project is an important SWIFT initiative in promoting the innovation and development of global payment. It conforms to the needs of the market and customers, and reflects the consensus of the global banking industry. It is hoped that, based on gpi, we wish not only to be able to follow the market needs, but also to guide and create market demands in the global payment field. We also hope that gpi will soon become a new normal in global cross-border payment. - Mr. Wu Jianguang, General Manager of Clearing Dept, Bank of China
"Reducing friction in cross-border payments is a priority for us and our clients. Through effective collaboration, SWIFT and its members have created an innovative solution that will make the payments process simpler for all parties. We're always aiming to make day-to-day banking easier for our clients, and look forward to introducing the gpi service to help achieve this goal." - Dan Roberts, Head of Transaction Banking Products and Services at Barclays Corporate Banking
"The high transparency of the SWIFT gpi will be of great importance for our customers and savings banks. We strongly believe that gpi payments will be processed faster and will sooner or later be the "new normal" for the international payments." – Gerhard Schwab – Head of Payment Services, BayernLB
"At BNP Paribas, we are proud to be an active participant in Swift gpi since day 1. We are committed to help the community grow fast and strive for making gpi the new normal. "- Philippe Vexlard, Head of Correspondent Banking CIB EMEA, BNP Paribas
"Denizbank has been one of the first banks to join SWIFT gpi in Turkey. Now with SWIFT gpi, it will be able to give further traceability and transparency on the cross border payments. We believe that soon , SWIFT gpi will be the global standard for corresponding banking. Being awarded as the most innovative bank in the world in BAI 2014, EFMA 2015 and BAI 2016, Denizbank will be a pioneer SWIFT gpi user as part of our operational excellence approach " - Mustafa ÖZEL , Executive Vice President, Branch and Central Operations, Denizbank
"The cloud based tracker accessible via API is the 'innovative component' of the gpi initiative. It connects all payment parties and fosters a better level of client experience." - Christian Westerhaus, Head of Product and Strategy, Institutional Cash Management, Deutsche Bank
"We have been watching the SWIFT gpi service evolve since its announcement and are pleased to have joined so that Ebury can pass on the benefits to our corporate clients. Payment innovations have focused on personal payments in recent years, gpi is a big step forward in the corporate space. Ebury look forward to working with partner banks in the gpi scheme and encourage all banks to sign up and meet the SLAs to improve the high value cross-border transaction experience for corporates." - Mark Hewlett, Wholesale Banking Relationship Director, Ebury
"SWIFT gpi is one of the key innovation initiatives in the cross-border payments space that could happen to our customers. It is fast, transparent, trackable and moreover it is done within a trusted network." - Petia Niederländer, Head of Group Retail & Corporates Operations & Tanja Peic, Head of Payments Operations & Clearing, Erste Group
"Groupe Banque Populaire (GBP) is one of the leading financial institutions in the Kingdom of Morocco. It derives its strength from its values of solidarity, mutuality and its unique organization in Morocco. By joining the SWIFT gpi initiative, the GBP proves its capacity to innovate and deliver quality services for its customers and its correspondent banking network. SWIFT gpi is perfectly in line with GBP's strategic priorities which are, among others, the optimization and security of international operations." - Mohammed Ghliel, Director of process management & in charge of SWIFT's network development, Groupe Banque Populaire
"We believe SWIFT gpi will transform the cross-border payment landscape. By leveraging the well-established SWIFT network, gpi will have impressive geographic reach and deliver a superior payment experience for our clients, meaning payments will arrive more quickly, and with greater transparency and predictability.
The ability to deliver enhanced remittance information alongside the payment will help customers make better decisions along the payment chain, while also creating better efficiency opportunities.
The decision to make gpi available in the "cloud" is also exciting, and we anticipate this will lead to the development of entirely new services, that combine SWIFT gpi with capabilities provided by banks, clients and vendors. "- Tom Halpin, Global Head of Payments Product Management, HSBC Global Liquidity and Cash Management
"SWIFT gpi created a new era for cross-border payments. From the perspective of commercial banks, participating in SWIFT gpi facilitates to consolidate the traditional dominance and further improves the quality and efficiency of cross-border payments. The active involvement of inter-bank multilateral cooperation among gpi members dedicates greatly to the enrichment and optimization of global clearing network. The banks will furnish superior clearing service via applying the latest technological and innovative achievements, which contributes to improve customer experience of international payments. ICBC relies on the unified clearing system, initiates integrated development strategy and achieves to deploy the rule of gpi within ICBC group. ICBC will exert the predominance of global business distribution to further expand the service network, provide more premium and efficient cross-border payment services for clients and financial institutions." - Peng Hua, Deputy Head of Clearing Center, Operation Management Department, ICBC
"We are honoured to be the first non-bank participant in SWIFT's global payments innovation initiative, and plan to utilize our unique expertise in exotic currencies and the developing world to promote greater speed, transparency, and predictability for cross-border payments. SWIFT has taken a leadership position in enhancing cross-border transactions and bringing together over 70 leading global banks in order to improve business operations and supplier relationships, and achieve greater treasury efficiencies. With our unique knowledge base, we look forward to contributing to the initiative and enhancing SWIFT's mission of improving efficiency and transparency in cross-border payments." - Carsten Hils, Global Head of INTL FCStone Ltd's Global Payments Division
"Through this cooperative effort, SWIFT global payments innovation initiative will provide our customers the ability to see where their payments are at any point in the transaction process and provide visibility of fees and FX rates." - Emma Loftus, Head of Global Payments and FX for J.P. Morgan
"As part of our commitment to excellence, Lek Securities thrives in times of innovation. With the new gpi initiative, Lek Securities and SWIFT are partnering to bring efficiency and transparency to the payment markets." - Nicolas Louis, President of Lek Securities
"We are proud to be the first bank in our region to join SWIFT gpi. We are always keen to be at the forefront of innovation in our industry and strive to offer our customers the best services available. With our customers in the region operating across multiple trade corridors, we look forward to working with SWIFT to deliver a faster, more transparent and more traceable cross-border payments offering." - Sandeep Chouhan, Group Head of Operations and Technology, Mashreq Bank
"Mashreq is happy to be part of SWIFT gpi, which is one among the many initiatives undertaken by SWIFT to facilitate change in the correspondent banking business by bringing in more transparency and speed. As the first bank in the region to join this program, Mashreq has always been a pioneer in UAE in delivering innovative solutions that meets the dynamic and holistic needs of its customers. Mashreq's digitization roadmap is closely aligned with SWIFT gpi program and we look forward to work with SWIFT to make this a success". - Jan-Willem Sudmann, Group Head International Banking, Mashreq Bank
"SWIFT gpi is critical for the banking industry to remain relevant and competitive in the cross-border payments space. OCBC is committed to being an integral part of this initiative as we continue to bring value to our customers through enhanced payment services. SWIFT gpi will provide them with faster, greater transparency in their cross-border payments and better optimisation of their group liquidity requirements. "- Greg Trotter, Head of Cash Management, Global Transaction Banking, OCBC Bank
"Piraeus Bank Greece, as a pioneer in innovative products and local market leader, participates in gpi to provide transparency, efficiency and real time processing of payments, and thus to offer additional value to its customers."- Efi Hatziantoniou, Senior Director, Fund Transfers & Central Operations, Piraeus Bank
"Our focus is on increased efficiency and continuous improvement of our customer services. Therefore RBI is delighted to be part of SWIFT gpi. It is a highly important project as we see the need to further enhance cross-border payment services as well as the added value of end-to-end payment tracking and enhanced transparency." - Susanne Prager, Head of Cash Management, Raiffeisen Bank International AG
"Innovation is core to our thinking at RBC and we see gpi as a way to enable our clients to conveniently and securely track their cross-border wire payments," says Lisa Lansdowne-Higgins, VP Business Deposits & Treasury Solutions, Royal Bank of Canada. "This is just one example of how we work with a wide range of companies to respond to our clients' expectations and preferences in the digital age."
"In today transactional banking business, transparency on cross border payment is probably the one the market longs for quite some time. This SWIFT global payment initiative is a key enabler for the industry to bring cross border payment services to the new level in term of tracking and fee transparency. SCB is very pleased to participate in this initiative which also aligns with our commitment to provide our clients a better experience in cross border payment space." - Pipat Assamongkol, First Executive Vice President, Global Transaction Services Department, Siam Commercial Bank
"We believe SWIFT gpi made another critical step towards innovation in cross-border payments services. Seeing more banks taking up gpi prove the success of this initiative. SMBC is proud to be a part of this initiative from the pilot and keen to bring new experience to our customer soon." - Airo Shibuya, Senior General Manager, Transaction Business Planning Dept., Sumitomo Mitsui Banking Corporation
"TEB (TURK EKONOMI BANKASI) has been one of the first banks to join SWIFT gpi in Turkey. Gulumser Ozgun Henden, Corporate Banking, Assistant General Manager of TEB , has said, " TEB has always had the most innovative product offer in the market. We are proud to be the bank that anticipates and meets our clients' requirements with cutting edge technology. Now with SWIFT gpi, we will be able to give them further traceability and transparency on their cross border payments. We believe that soon , SWIFT gpi will be the global standard and we take pride in the fact that we have become one of the first banks to pave the way." - Gulumser Ozgun Henden, Corporate Banking, Assistant General Manager of TEB
"Since we went live with gpi, we identified strong interest from corporates wanting to take advantage of this new service." "We are developing pilot projects for large corporate clients so they can benefit from gpi directly via their SWIFT connectivity, whilst updating our banking portals for smaller clients. To offer a complete package to corporates, more gpi corridors and currency options are required," Kupfer says. "We are confident this will naturally grow over time when more banks join gpi. Furthermore we are about to build a coherent offer for gpi banks internationally with the aim of becoming their go-to bank in corridors where we are active."- Jan Kupfer, Global Co-Head of Global Transaction Banking at UniCredit
"As a market leader we are investing in transformation technologies to support the needs of the financial services industry. This development is a good example that will fundamentally advance the cross boarder payments experience."- Di Challenor Westpac's General Manager, Global Transaction Services
"As a pioneer of banking sector's recent developments in innovation and digital transformation, Yapı Kredi has decided to be a member of SWIFT global payments innovation (gpi). SWIFT gpi will add value to our clients' cross-border payments through reduced settlement time, improved reconciliation and forecast reporting speed and visibility on the payments. Yapı Kredi, as the "Digital Bank of Turkey", will continue to invest in further innovative approaches." - Aycan Ozden, Financial Institutions - Regional Head – Yapi Kredi
"Ziraat Bank is taking a new step of acceleration to its' cross-border payments by joining SWIFT global payments innovation (gpi) and proud to be one of the first and major participiant banks in Turkey as well as other global Banks all over the world. Being the leading bank in Turkish banking sector and attaching great importance to customer satisfaction, Ziraat Bank is focused on applying the gpi's new solution to its Business models, in order to benefit from a faster, more transparent and traceable end-to-end view on the status of cross-border payments. Ziraat Bank's customers will not only experience the real-time efficiency in the status reports of crossborder payments but also benefit from the transparency of fees. Gpi's Distributed Ledger Technology solution is considered as an important step towards holding the potential to a highly improved nostro reconciliation process." - Bilgehan Kuru, Executive Vice President – Treasury Management and International Banking – Ziraat Bank
SWIFT is a global member owned cooperative and the world's leading provider of secure financial messaging services. We provide our community with a platform for messaging and standards for communicating, and we offer products and services to facilitate access and integration, identification, analysis and regulatory compliance.
Our messaging platform, products and services connect more than 11,000 banking and securities organisations, market infrastructures and corporate customers in more than 200 countries and territories. While SWIFT does not hold funds or manage accounts on behalf of customers, we enable our global community of users to communicate securely, exchanging standardised financial messages in a reliable way, thereby supporting global and local financial flows, as well as trade and commerce all around the world.
As their trusted provider, we relentlessly pursue operational excellence; we support our community in addressing cyber threats; and we continually seek ways to lower costs, reduce risks and eliminate operational inefficiencies. Our products and services support our community's access and integration, business intelligence, reference data and financial crime compliance needs. SWIFT also brings the financial community together – at global, regional and local levels – to shape market practice, define standards and debate issues of mutual interest or concern.
Headquartered in Belgium, SWIFT's international governance and oversight reinforces the neutral, global character of its cooperative structure. SWIFT's global office network ensures an active presence in all the major financial centres. For more information, visit www.swift.com
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Morning Ayre, Friday June 1st, 5:30-8:00 AM.
DESIRAY LONG, JANICE URBY, AND NORA LONG LIVE AT KOPN 1977: Desiray Long, Janice Urby, and Nora Long perform various pieces and tunes in a recorder trio.
World Woman, Sunday June 3rd, 5-7 PM.
HOLLY NEAR. Julia Crawford interviews Holly Near about her music, her perspectives on various issues, and her song-writing process. Several of her pieces are also performed.
High Lonesome Sound, Sunday June 3rd, 10 PM-12 AM.
CATHY BARTON, DAVE PARA, AND TAYLOR MCBAINE OLD TIME BLUEGRASS DAY 1984 AT TIGER HOTEL. Barton, Para, and McBaine perform several bluegrass and old-time tunes. They also sing some songs and discuss the music in this recording of a live festival event.
Blue Highways No Limit, Thursday June 7th, 10 PM-12 AM.
LEE RUTH 1977. Lee Ruth, Jack Williams, Tony Linedecker, and Steve Hutchison jam live on the air one night in 1977. They perform a variety of tunes.
Sunday Night Stringbender Show, Sunday June 10th, 7-9 PM.
NORMAN BLAKE LIVE AT STEPHENS COLLEGE 1974 Norman Blake and friends perform a variety of old-time tunes at Stephens College. Norman Blake also discusses the music.
High Lonesome Sound, Sunday June 10th, 10 PM-12 AM.
GRASSLAND EXPRESS 1984 AT TIGER HOTEL Lennon Kivetts, Lloyd Rote, Dave Smith, Gary Kivetts, Dana Little, and Rusty Fowlkes perform a variety of bluegrass tunes.
Blue Highways No Limit, Thursday June 14th, 10 PM-12 AM.
APPLIANCE ORCHESTRA A quasi concert where several pieces are performed using appliances ranging from an egg-beater to a washing machine with occasional vocal accompaniment. GYPSY FIRE: ON TOUR IN COLUMBIA, MO 1976 The group Gypsy Fire performs a variety of songs, chants, and pieces, accompanied by drums and other instruments.
Blues on Broadway, Saturday June 16th 8-10 PM.
TEMPORARY BLUES BAND FROM THE BOON COUNTY LIVE 1983. Rick Aiken, Brad Aiken, Rick Sickle, and James Cunningham perform blues music live in a band that was created specially for this performance.
Good Sounds of Jazz, Tuesday June 19th 8-9 PM.
RAGTIME OF THE MISSOURI VALLEY: DAVID THOMAS ROBERTS AND TREVOR TICHNER WITH MAX SCHLITZ. Three musicians perform at the first annual fall ragtime festival in Columbia. Trevor Tichner, called the dean of ragtime music in Missouri, plays pieces by composers ranging from Scott Joplin to Blind Boone. 12 year-old ragtime protÇgÇ Max Schlitz performs a piece. David Thomas Roberts also performs a range of ragtime pieces.
Blue Highways No Limit, Thursday June 21st, 10 PM-12 AM.
NORMAN BLAKE LIVE AT STEPHENS COLLEGE 1974 Norman Blake and friends perform a variety of old-time tunes at Stephens College. Norman Blake also discusses the music. LEE RUTH 1977 REEL 1 DISC 2 Lee Ruth and friends play several tunes in this live performance.
High Lonesome Sound, Sunday, June 24th, 10 PM-12 AM.
BOONVILLE FIDDLE CONTEST 1977. Featuring fiddling from Taylor McBaine, Billy Lee, Hank Thompson, Gene Wells, Jake Hockemeyer, Fred Stoneking, Pete McMahan, and Charlie Walden.
Blue Highways No Limit, Thursday June 28th, 10 PM-12 AM.
KOKO TAYLOR LIVE AT THE BRIEF ENCOUNTER 1979. Koko Taylor performs several blues numbers at the Brief Encounter in Columbia, with back-up from other blues musicians.
The Ad Hoc Singers, conducted by Christy Leonard, perform several classic choral pieces.
Carol Goodnick, Becky Peingle, and Becky Moody perform a range of tunes from jigs to waltzes. They also sing several songs and provide commentary on the music at this live event.
Griffith and Trax perform Reggae style music, including songs and instrumental pieces, in a live concert at the Blue Note.
Louis Ritz expertly plays the piano live at the KOPN studios.
Lyn Wolz visits the KOPN studios to sing and play several tunes and songs. She performs on the guitar and dulcimer, singing old English and Irish songs. She also discusses the stories behind some of the songs.
In this live concert event, the Clark Terry Quintet performs a variety of jazz pieces.
In this continuation of the Ragtime Festival, several artists including John Moore, Max Schlitz, and David Thomas Roberts perform ragtime pieces.
Cathy Barton plays and sings folk music live at the Night Owl.
David Thomas Roberts performs ragtime music, including compositions by Scott Joplin and Ernesto Nazare, as well as numerous original compositions. He also discusses the origins of the pieces.
Students from the Woodhaven School perform pieces ranging from show tunes to hymns in a bell choir.
A 1977 live performance of Black Gospel Music at the Friendship Baptist Church in Mid-Missouri. In this concert performance sing a variety of songs, and also talk about the event.
The Road Apples visit Columbia and give a concert where they perform several old-time/folk/bluegrass songs and tunes.
The Knights of Rhythm give a live concern for KOPN. Jimmy DeKnight, M.C., Melvin, Bert, and Cranston perform a variety of soul pieces, including several songs requested for Valentine's Day.
Paul Fotsch and Win Horner perform on the mandolin and autoharp. The play and sing several folk songs at a live event for the KOPN winter marathon of 1981.
Mary Lou Williams sings several ideologically inspired songs and accompanies herself on the guitar in this live performance.
Henry the Fiddler visits KOPN and performs tunes in a variety of styles, including folk, classical, and rock. He also discusses his life as a wandering fiddle player, and takes calls and requests from listeners.


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Tag: Features
Debate Club: Best '90s horror movies
Will Leitch
Mar 13, 2019, 1:16 PM EDT (Updated)
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Tag: Horror Movies
Welcome to Debate Club, where Tim Grierson and Will Leitch, the hosts of the Grierson & Leitch podcast, tackle the greatest arguments in pop culture.
Last week, we paid tribute to the best genre films of the '90s, though we didn't include any horror movies because we wanted to spotlight them on their own. One reason is because, honestly, there are too many good ones (sorry, fans of The Sixth Sense and Audition: they didn't make the cut.) And second, the decade was a crucial period for horror, illustrating the genre's commercial viability, creative possibilities, and growing artistic heft.
The five movies on this list speak to the fluidity of what constitutes a "horror film." Two of them won Oscars, while another was directed by a man who would go on to helm the 21st century's most epic franchise. Pigeonhole these gems at your peril.
Bram Stoker's Dracula (1992)
They don't make 'em like this Francis Ford Coppola film anymore — which was entirely the point. The Oscar-winning director, drawing from the 19th-century novel, consciously wanted to craft an old-school horror flick, using effects that predate the CG-heavy technology that was soon going to overrun Hollywood.
This Dracula is a master class in mood and tone; everything drips with clammy dread. And the whole undertaking is guided by Gary Oldman's monstrously elegant turn as the titular vampire, who is determined to make the beautiful Mina (Winona Ryder) his. Laugh at the overheated performances and operatic style all you want — Bram Stoker's Dracula is a sumptuous, macabre feast.
Before The Lord of the Rings made him into one of the most famous filmmakers on the planet — or before he made anything you'd ever heard of at all — Peter Jackson made a film in New Zealand called Braindead, a schlocky zombie horror film that's both gross and hilarious in excessive amounts.
Called Dead Alive when released in the United States, the film features the most slapstick horror movie sequences you can imagine, including one in which intestines actually stop and primp in a mirror. The movie is insane in every possible way and really must be seen to be believed.
Unfortunately, with the rights still up in the air, that's increasingly difficult to do.
Scream might not be the best '90s horror movie, but it is the most definitive. It's the one that perhaps best reflects the spirit of the decade, the pop culture-riffing, self-reflexive, we've-seen-it-all-before Generation X ethos... with the added bonus of also being legitimately scary in its own right.
Having Drew Barrymore, the film's biggest movie star, wiped out in the very first scene raises the stakes, and Wes Craven makes sure you feel the tension even as you're laughing about it all. Skeet Ulrich might be dated, but this movie sure isn't.
The Blair Witch Project (1999)
It's not accurate to say that this Sundance sleeper invented the found-footage horror genre — films like Cannibal Holocaust got there first — but The Blair Witch Project's massive success helped popularize the format for decades to come.
This story of a documentary crew investigating a spooky urban legend terrified viewers precisely because its vérité qualities made it seem real — not a fiction film that had been carefully scripted and acted.
One of 1999's highest-grossing movies, this low-budget experiment demonstrated the power of having an audience imagining unspeakable horrors — what's scariest in The Blair Witch Project is what we can't see. Years later, it's still hard to go into the woods without thinking of this nerve-shredder.
The greatness of Jonathan Demme's masterpiece is that it never feels like a horror movie, or at least not just a horror movie. It's a thriller, it's a character study, it's a look at toxic masculinity and its perils — it's even a dark comedy when you need it to be. But never forget just how truly horrifying this movie can be, not just with Hannibal Lecter but also, of course, Buffalo Bill.
That Clarice Starling is able to emerge victorious out of all this, and somehow stronger, is oddly inspirational for a movie as dark as this one. Ignore the sequels (and prequels): this movie stands on its own, forever.
Grierson & Leitch write about the movies regularly and host a podcast on film. Follow them on Twitter or visit their site.

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News | Entertainment
Home > News > Entertainment
Daniel Craig wants to "punch" those who ask him if he wants his drinks "shaken or stirred"
The 51-year-old actor is often asked about his drink preferences in bars and pubs as James Bond - the suave spy Daniel plays in the famous film franchise - famously enjoys a martini that is shaken, not stirred
But after being asked the same question multiple times, Daniel has admitted he's grown tired of it, and would rather just order a beer instead.
He said: "Whenever someone asks me, 'Would you like it shaken or stirred?' I feel like punching them in the face. You go into a bar for one drink and you are served three. Besides, I am not really into martinis. I prefer beer."
Despite playing 007 on screen, Daniel couldn't be less like the character in real life, as he also said he's "scared of guns" and had to overcome a "paralysing fear of heights" whilst filming a scene for one of the movies.
Speaking to the Sunday Mirror newspaper, he explained: "You might find this amusing, but I'm scared of guns. Seriously, I once saw a gunshot wound up close. It was horrible. And in a scene where I had to climb a 60-metre crane I overcame a paralysing fear of heights."
The star has played James Bond in five films - including the upcoming 'No Time To Die', which will be released in April 2020 - but recently said he struggled to come to terms with the fame the role brought him.
He said: "It takes a long time to get your head around. Becoming famous is disturbing, a shock to the system, and learning to remember why you do the job can take ... well, it's taken me 20 years.
"But hand on heart, I can say I love my job more now than I've ever done."
>> More Entertainment News
© 2020 Bang Showbiz, NZCity
Other Entertainment News
18 Jan: Hank Azaria from The Simpsons says he will no longer voice Apu
18 Jan: Trent Reznor has become a father for the fifth time
18 Jan: Priyanka Chopra and Nick Jonas used to have "show-and-tell nights" about their careers
18 Jan: Will Smith rarely cursed in his music at the urging of his grandma
18 Jan: Margot Robbie didn't feel like an adult until she learned to say "no"
18 Jan: Laura Dern didn't find it "easy" returning to her career after having her children
18 Jan: Rob Lowe befriended Liza Minnelli when he was just 10 years old
Ugo Humbert has had to endure a draining back-and-forth final to lift his first piece of silverware on the ATP Tour 4:36
Entertainment NZ News NewsLinks NZ Web


Sorry, no surf report video today!!!
The surf was tiny at the point this morning. Clean conditions, but ultimately, it was flat!
The weather in Pavones, Costa Rica was clear and sunny this morning. It should stay clear most of the day. Light winds with glassy surf conditions. It looks like it's dry season, in Pavones, Costa Rica. So, it will continue to get sunnier, hotter and drier.


Heavy dust from road rebuilding work on East Bergen Place in Red Bank combined with a heat index above 100 to make the intersection at Broad Street a particularly hellish spot Wednesday.
Borough public utilities Director Cliff Keen said his department is "working on" mitigating the dust following complaints. And the Greater Green will experience some easing of the heat in coming days, according to the National Weather Service. Unfortunately, rain that's also forecast could put a damper on the coming Labor Day weekend.
The Greater Red Bank Green is in for some sultry weather. With temperatures in the low 90s and high humidity, outdoor air will feel like 100-plus degrees, according to the National Weather Service, which has issued a heat advisory from noon Tuesday until 8 p.m. Wednesday.
Matt O'Ree, seen above in 2013, and his band are scheduled to rock Riverside Gardens Park in Red Bank Friday night.
There's a treat in store for boaters, too.
After a month off under its summer schedule, the Red Bank council is slated to meet Wednesday evening.
Crime and arrest reports, unedited, as provided by the Rumson Police Department for April through June, 2018. For additional information, please scroll to the bottom of this post.
4/15/18 – Dennis Heid, 26, of Long Branch was arrested by Ptl. Grace Maggiulli for Possession of Paraphernalia, in the area of Ridge Road and Harding Lane.
4/26/18 – Rogelio Sanchez, 28, of Tinton Falls was arrested by Ptl. James Fenn for Contempt of Court after turning himself in at HQ.
With temperatures in the 'feels-like' area of 100 degrees through much of the day, a splash in a wading pool was in order at the closing installment of Dogs Days of Summer in Marine Park in Red Bank Monday night.


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Los Angeles Business Journal Names Sabrina A. Beldner a Labor and Employment 'Leader of Influence'
The Los Angeles Business Journal has honored McGuireWoods partner Sabrina A. Beldner in its inaugural "Leaders of Influence - Labor & Trial Attorneys" publication.
Beldner chairs McGuireWoods' national Labor & Employment Department and is the driving force behind the firm's highly successful California employment law practice. Clients nationwide seek her out as go-to counsel for high-stakes discrimination, wage-and-hour, and traditional labor litigation. Beldner represents management in collective-bargaining negotiations, grievance arbitrations, unfair labor practice proceedings and at trial before the National Labor Relations Board.
In addition to leading the firm's Labor & Employment Department, Beldner recently concluded an impactful term as chair of McGuireWoods' LGBTQ+ Lawyers Network and she has developed and led high-profile firm diversity initiatives. She sits on the firm's Los Angeles recruiting committee; mentors law students through the Leadership Council on Legal Diversity; and serves as a pro bono partner to a nonprofit that improves food quality in public schools.
"I could not achieve this type of honor without the collaboration and incredible support of my colleagues in the Labor & Employment Department, for whom I am so grateful," Beldner said. "And, such an accolade is of course not possible without our valued clients. At McGuireWoods, we know clients have a panoply of choices in outside counsel, and we never, ever take that for granted."
Among her recent honors, the Daily Journal named Beldner to its list of "Top Labor & Employment Lawyers" for 2022, the second consecutive year she has been recognized as one of California's most accomplished attorneys in her practice area. She also was named Labor & Employment Lawyer of the Year in the "2022 Women in Business Law Awards: Americas," presented by Euromoney's Legal Media Group. And for the third consecutive year, Lawdragon recently named Beldner one of its "500 Leading Corporate Employment Lawyers."
McGuireWoods' Labor & Employment Department earned nationwide recognition in the 2022 edition of the Chambers USA guide and received a national Tier 1 ranking in the 2022 edition of U.S. News-Best Lawyers' "Best Law Firms."
Sabrina A. Beldner
Los Angeles - Century City


text:
Tag: winning
Women's finalist Sofia Kenin is all about winning at the 2020 French Open
Post By [email protected]_84 women finalist, French, Kenin, Open, Sofia, winning, womens
After advancing to the 2020 French Open women's semifinals on Wednesday, Sofia Kenin was asked if there was a word that summed up what she loved so much about tennis.
The 21-year-old American didn't hesitate.
"Winning, definitely," she said. "That's my answer."
Kenin has never hidden her desire to win titles or become the best in the world, but to hear it said so succinctly proved her win-at-all-costs mentality. She backed that up Thursday in Paris with a 6-4, 7-5 victory over two-time Wimbledon champion Petra Kvitova to advance to her second career major final.
"She deserved to win for sure today," said Kvitova, who hadn't dropped a set all tournament entering the match. "She was just better."
Having won the Australian Open in February, Kenin now has a chance to win her second Grand Slam and rise to No. 3 in the rankings. She hopes to become
Nobel winning women hope to inspire a new generation of scientists
Post By [email protected]_84 women generation, hope, Inspire, Nobel, scientists, winning, women
On hearing that they had been awarded a Nobel Chemistry Prize for their groundbreaking work on gene-editing Jennifer Doudna and Emmanuelle Charpentier said they hoped it would inspire a new generation of women in science.
Charpentier and Doudna are the first all-woman team to receive a Nobel science prize and become the sixth and seventh women to be honoured for their research in chemistry since the first awards in 1901.
Pernilla Wittung Stafsheden of the Royal Swedish Academy of Sciences, which is responsible for selecting the Nobel laureates in chemistry, said the prize to two female laureates was "a historic moment".
The Nobel is for the pair's development of CRISPR-Cas9, a tool that allows scientists to snip DNA and edit the genetic code of animals, plants and microorganisms.
The scientists said they hoped that the Nobel recognition would also help light up a path for young women entering a field
The White House gift shop sells coins commemorating Donald Trump defeating COVID-19 and winning election
Post By [email protected]_84 gift coins, commemorating, COVID19, defeating, Donald, Election, gift, house, Sells, Shop, Trump, white, winning
Talk about premature congratulations.
The White House Gift Shop is already selling coins that commemorate US President Donald Trump defeating COVID-19 — and winning the election.
The gift shop was set up in 1950 but is not the official gift shop of the seat of the Whitehouse.
The coin, which is available for pre-order, is called "President Donald J. Trump Defeats COVID" and is the "final commemorative coin for President Trump's first term".
Coin designer and series creator Anthony Gianni said its design was "informed by superhero graphic art".
"Surrounding President Donald J. Trump is a mythos never before seen in a United States president, a mythos not unlike the Epic of Gilgamesh," he wrote on The White House Gift Shop site.
"Thus I am pleased to announce a new commemorative that vividly shows President Trump's historic presidential candidacy win, itself, from his descent on the elevator in Trump Tower,
Bill Haisten: As was the case in 2009, OSU's pursuit of style points takes a back seat to the grind of winning | OSU Sports Extra
Post By [email protected]_84 style bill, case, extra, grind, Haisten, OSU, OSUs, points, pursuit, seat, sports, style, Takes, winning
After OSU defeated Georgia 24-10, the most dazzling of the 2009 Cowboys — Dez Bryant — was pictured on the SI cover as he dived into the end zone for a touchdown.
There was the sense that those Cowboys could contend for Big 12 and national titles — and then Gundy was jarred by a series of issues, starting with a Game 2 home loss to Houston.
Kendall Hunter, who still might have been the best of all Gundy-era OSU running backs, sustained a foot injury that wound up sidelining him for most of the 2009 season. In a situation that began with an offseason meeting with Deion Sanders, Bryant was suspended by the NCAA for a full year.
Before the Georgia game, a really good OSU linebacker — Orie Lemon — sustained a serious knee injury.
The combination of Hunter and Bryant would have resulted in a 42-point, 500-yard


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text:
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Semester 2 AY2020/2021
Beatrice Glow
Beatrice Glow's research-intensive artwork is concerned with themes of diaspora, indigeneity and the intersecting historical realities of botany and empire. Notable exhibitions and screenings of her work have been held at Taipei Contemporary Art Center, Taiwan; Park Avenue Armory, New York; Honolulu Biennial 2017; Duke House Exhibition Series, Institute of Fine Art, NYU, New York; Museo Nacional de Bellas Artes, Chile; and Galeri Nasional, Indonesia. Beatrice completed a BFA in Studio Art at New York University and has received awards ranging from Smithsonian Artist Research Fellowship, Artist-in-Residence at the Asian/Pacific/American Institute at New York University, Hemispheric Institute of Performance and Politics Emerging Artist Fellow, and was a Fulbright Scholar for Performance Art. During her residency at Yale-NUS College, Beatrice will use multi-sensory approaches, ranging from experiential technology to olfactory art. Through collaborative artistic methods she will work with students and community members to research the circulation of people, objects and cultures, focusing on multivalent relationships between Chinese decorative arts, migration flows in Southeast Asia and global cultural productions.
https://beatriceglow.org
Sai (aka Chen Sai Hua Kuan) 陳赛华灌
Sai (aka Chen Sai Hua Kuan) 陳赛华灌 explores the notion of play and daily life in his artistic practice. By challenging the habituated eye, Sai transforms and deconstructs ordinary objects and everyday situations to open up fresh interpretations surrounding them. He sees his artworks as the outcome of conditional activities determined and enabled by site and context, which goes beyond object making and studio practice. His works have been shown internationally and locally including at the Creative Center in Osaka, Japan, Künstlerhaus Bethanien in Berlin, Germany and the Singapore Art Museum.
Alongside artist, educator and curator Dr. Wang Ruobing, Sai also runs Comma Space 逗号空间, an artist-run experimental space that makes art, curates exhibitions, commissions projects, generates and applies research, and supports contemporary artists locally, regionally and internationally. Comma Space seeks to be a hub for creativity and criticism and demonstrates the ways in which art is a vital part of society.
https://www.saihuakuan.com
https://comma-space.com
Andrew S. Yang works across the visual arts, the sciences, and history to explore emerging ecologies of the Anthropocene. Yang's work has been exhibited from Oklahoma to Yokohama, including the 14th Istanbul Biennial (2015), Museum of Contemporary Art Chicago (2016), the Spencer Museum of Art (2019), and the Smithsonian Museum of Natural History (2020). His writing and research can be found in Art Journal, Leonardo, Biological Theory, and Antennae. He is an Associate Professor in the Liberal Arts Department at the School of the Art Institute of Chicago and a research associate at the Field Museum of Natural History. Andrew was in the College during Semester 2 of Academic Year 2019/2020.
https://www.andrewyang.net/projects
https://www.instagram.com/new_empiricisms/
Christa Donner
Christa Donner is an artist, writer, and organiser who investigates the human and animal body as well as its metaphors. Donner employs a range of artistic media in her creative research, including drawing, audio performance, large-scale installations and small-press publications to create multi-layered projects that are both intimate and community-centred. Her creative research focuses on the human and non-human body as a site for conflict and adaptation, from the internal activities of the microbiome to the creative potentials of care work and community. She is an Adjunct Associate Professor in the Department of Contemporary Practices at the School of the Art Institute of Chicago. Christa was in the College during Semester 2 of Academic Year 2019/2020.
https://www.christadonner.com/
https://www.culturalreproducers.org/
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text:
Last edited by Faule
Tuesday, August 11, 2020 | History
5 edition of Louis I Kahn Writings found in the catalog.
by Rizzoli
Published October 15, 1991 by Rizzoli .
Biography: general,
History Of Art / Art & Design Styles,
Individual artists,
Biography & Autobiography,
Artists, Architects, Photographers,
Non-Classifiable,
Individual Artist,
Kahn, Louis I.,
Figure 1 Louis Kahn, Alfred Newton Richards Medical Research and Biology Building, Philadel- phia, –65 (copyright Arc hitectural Archives, Univ ersity of Pennsylv ania; photo by Malcolm Author: Franziska Wilcken. Book Summary: The title of this book is Louis Kahn and it was written by Louis I. Kahn, Robert Twombly (Editor). This particular edition is in a Paperback format. This books publish date is and it has a suggested retail price of $ It was published by W. W. Norton & Company and has a total of pages in the :
Louis Isadore Kahn (born Itze-Leib Schmuilowsky; March 5 [O.S. February 20] – Ma ) was an American architect, based in working in various capacities for several firms in Philadelphia, he founded his own atelier in While continuing his private practice, he served as a design critic and professor of architecture at Yale School of Architecture from Awards: AIA Gold Medal, RIBA Gold Medal. Among them is via this Louis I. Kahn: In The Realm Of Architecture, By David B. Brownlee This e-book Louis I. Kahn: In The Realm Of Architecture, By David B. Brownlee will certainly provide the required of notification and also declaration of the life. Life will be completed if .
louis i kahn and the ruins of rome Download louis i kahn and the ruins of rome or read online books in PDF, EPUB, Tuebl, and Mobi Format. Click Download or Read Online button to get louis i kahn and the ruins of rome book now. This site is like a library, Use search box in . Kahn, Louis I. The Louis I. Kahn Archive: Personal Drawings: the Completely Illustrated Catalogue of the Drawings in the Louis I. Kahn Collection, University of Pennsylvania and Pennsylvania Historical Society and Museum Commission. Vol 4. New York: Garland, (pp. ). Kahn's drawings and sketches for the Academy Library. Kahn, Louis : Melinda Dolan.
Lynton, Lynmouth.
Cortes and the king
Advancement of international trade & understanding
The Changing Dimensions of Business Education
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Louis I Kahn Writings by Rizzoli Download PDF EPUB FB2
The Houses of Louis Kahn George H. Marcus William Whitaker. From Yale University Press; #1 Design Best Seller at Van Alen Books, New York (November ).
Richly illustrated with new and period photographs and original drawings, as well as previously unpublished materials from personal interviews, archives, and Kahn's own writings, The Houses of Louis Kahn shows how the architect's ideas.
Louis Isadore Kahn (born Itze-Leib Schmuilowsky) (Febru or Ma ) was an American architect,[1] based in Philadelphia, Pennsylvania, United States. After working in various capacities for several firms in Philadelphia, he founded his own atelier in /5(14).
Louis I. Kahn: Writings, Lectures, Interviews Hardcover – Octo by Rizzoli (Author) out of 5 stars 1 rating.
See all 3 formats and editions Hide other 5/5(1). Louis Isadore Kahn (born Itze-Leib Schmuilowsky) (Febru or Ma ) was an American architect,[1] based Louis I Kahn Writings book Philadelphia, Pennsylvania, United States.
After working in various capacities for several firms in Philadelphia, he founded his own atelier in /5. Louis I Kahn Writings Paperback – Octo by Rizzoli (Author) out of 5 stars 1 rating.
See all 3 formats and editions Hide other formats and editions. Price New from Used from Hardcover "Please retry" $ $ $ Paperback "Please retry" Cited by: 7.
Buy a cheap copy of Louis I. Kahn: Writings, Lectures, book by Louis I. Kahn. Free shipping over $ "This book will durably change the paradigm by which we have viewed Louis Kahn now for several decades."—Francesco Passanti "This book will quickly take its place in the Kahn canon. Ten years of research has given the author a meticulous knowledge of Kahn's works and writings.
Louis I. Kahn: writings, lectures, interviews User Review - Not Available - Book Verdict. Kahn may be remembered as the greatest American architect after Wright; although he was not particularly prolific, his highly individual buildings have won him a well-justified reputation both in the Read full review.
: Louis I Kahn Writings () by Rizzoli and a great selection of similar New, Used and Collectible Books available now at great prices/5(14). Get this from a library. Louis I. Kahn: writings, lectures, interviews. [Louis I Kahn; Alessandra Latour]. The Paperback of the Louis I. Kahn Writings by Alessandra Latour at Barnes & Noble.
FREE Shipping on $35 or more. B&N Outlet Membership Educators Gift Cards Stores & Events HelpAuthor: Alessandra Latour. Enjoy the best Louis Kahn Quotes at BrainyQuote. Quotations by Louis Kahn, American Architect, Born Febru Share with your : Buy Writings, Lectures, Interviews by Kahn, Louis I., Latour, Alessandra, Latour, Alessandra (ISBN: ) from Amazon's Book Store.
Everyday low prices and free delivery on eligible orders.5/5(2). Find many great new & used options and get the best deals for Louis I. Kahn Writings by Alessandra Latour (, Paperback) at the best online prices at eBay.
Free shipping for many products. Public Institutions: Louis I. Kahn's Reading of Volume Zero In the work of architects like Louis I. Kahn or Frank Lloyd Wright, we discover imagination and profound understanding not only of architecture, but also of the societal forces that enable and employ architecture.
Such imagination and understanding require critical, reflective, and. Louis Kahn () is one of the most renowned practitioners of international modernism, on a par with Le Corbusier and Mies van der Rohe in the extent of his influence on subsequent generations of architects.
Kahn sought the spiritual in his powerful forms, and encouraged his students to seek the essential nature of architecture. Paul M. Rudolph: -Bibliographic Chronology of works --Exhibitions and awards --Biography, philosophy, writings, critiques and portraits --Book reviews --Biographical Chronology --Louis I.
Kahn: -Bibliographic Chronology of works --Obituaries --Exhibitions and awards --Biography, philosophy, writings, critiques, and portraits --Book reviews. Kahn began teaching at Yale University in During his stay as Architect in Residence at the American Academy in Rome, he received the commission to plan the Yale University Art Gallery, as an expansion of a neo-Gothic building of the s which had remained incomplete.
The commission was an important stage in Kahn's career, and for the. For India's impact on Kahn and Kahn's on India see particularly Curtis, 'Modern Architecture and the Excavation of the Past: Louis I Kahn and the Indian Subcontinent', op cit, pff.
See also Anant Raje Architect, Selected Workseditors Amita and Shubhra Raje, foreword William JR Curtis, introduction Gautam Bhatia (Anant. The most important projects of the American architect Louis Kahn are extensively documented in the ''Louis Kahn-The Power of Architecture'' exhibition which runs until the 11th of August at the Vitra Design Museum in Weil am Rhein, unfolding Kahn's architectural oeuvre through a selection of watercolours, pastels and charcoal drawings created during his travels in Italy.
Buy Louis Kahn: Essential Texts by Kahn, Louis I., Twombly, Robert (ISBN: ) from Amazon's Book Store. Everyday low prices and free delivery on eligible orders/5(14).Phillips Exeter Academy Library is a library that serves Phillips Exeter Academy, an independent boarding school located in Exeter, New is the largest secondary school library in the world, containingvolumes over nine levels with a shelf capacity ofvolumes.
When it became clear in the s that the library had outgrown its existing building, the school Location: Exeter, New Hampshire. The Louis I. Kahn Archive, 7 vol. (), contains drawings, sketches, and blueprints. Collections of published and previously unpublished writings and lectures are What Will Be Has Always Been (), edited by Richard Saul Wurman, and Louis I.
Kahn (), edited by Alessandra Latour.
ritacrossley.com - Louis I Kahn Writings book © 2020


text:
package reborncore.common.network;

import com.mojang.serialization.Codec;
import com.mojang.serialization.DataResult;
import io.netty.buffer.ByteBuf;
import net.minecraft.nbt.NbtCompound;
import net.minecraft.nbt.NbtElement;
import net.minecraft.nbt.NbtList;
import net.minecraft.nbt.NbtOps;
import net.minecraft.network.PacketByteBuf;

public class ExtendedPacketBuffer extends PacketByteBuf {
	public ExtendedPacketBuffer(ByteBuf wrapped) {
		super(wrapped);
	}

	public void writeObject(Object object) {
		ObjectBufferUtils.writeObject(object, this);
	}

	public Object readObject() {
		return ObjectBufferUtils.readObject(this);
	}

	// Supports reading and writing list codecs
	public <T> void writeCodec(Codec<T> codec, T object) {
		DataResult<NbtElement> dataResult = codec.encodeStart(NbtOps.INSTANCE, object);
		if (dataResult.error().isPresent()) {
			throw new RuntimeException("Failed to encode: " + dataResult.error().get().message() + " " + object);
		} else {
			NbtElement tag = dataResult.result().get();
			if (tag instanceof NbtCompound) {
				writeByte(0);
				writeNbt((NbtCompound) tag);
			} else if (tag instanceof NbtList) {
				writeByte(1);
				NbtCompound compoundTag = new NbtCompound();
				compoundTag.put("tag", tag);
				writeNbt(compoundTag);
			} else {
				throw new RuntimeException("Failed to write: " + tag);
			}
		}
	}

	public <T> T readCodec(Codec<T> codec) {
		byte type = readByte();
		NbtElement tag = null;

		if (type == 0) {
			tag = readNbt();
		} else if (type == 1) {
			tag = readNbt().get("tag");
		} else {
			throw new RuntimeException("Failed to read codec");
		}

		DataResult<T> dataResult = codec.parse(NbtOps.INSTANCE, tag);

		if (dataResult.error().isPresent()) {
			throw new RuntimeException("Failed to decode: " + dataResult.error().get().message() + " " + tag);
		} else {
			return dataResult.result().get();
		}
	}
}

redpajama_set_name: RedPajamaGithub


The 1146_0 IR Reflective Sensor uses an infra-red LED and a phototransistor to measure the distance of an object between 1mm and 4mm away. This sensor can also detect the presence of an object up to 9mm away, but it won't be able to reliably measure the distance.
This sensor works best with objects with smooth, opaque surfaces. Because of this, you can also use it to differentiate between a reflective object and a non-reflective object at the same distance.
Connect the 1146 to the HUB1000 with the Phidget cable.
Connect the HUB1000 to your computer with the USB cable.
Now that you have everything together, let's start using the 1146!
In order to demonstrate the functionality of the 1146, we will connect it to the HUB0000, and then run an example using the Phidget Control Panel on a Windows machine.
Linux users can follow the getting started with Linux guide and continue reading here for more information about the 1146.
Select the 1146 from the Sensor Type drop-down menu. The example will now convert the voltage into distance (mm) automatically. Converting the voltage to distance (mm) is not specific to this example, it is handled by the Phidget libraries, with functions you have access to when you begin developing!
The 1146 can detect the distance of an object from 1mm to 4mm away. Objects with smooth, opaque surfaces are typically easier to detect.
Because this sensor uses infrared light, it works just as well in both dim and well lit areas.


Hope you're having a great and productive week. Enjoy this issue. And if you're feeling inspired, pass it on.
Sponsored: This week's issue is brought to you by CleanMyMac 3, which I wrote about a few weeks ago. This handy app frees up hard drive space and uninstalls unwanted software. I downloaded it a few weeks ago and already have 75GB of hard drive space back.
I found this after listening to Will MacAskill on the Tim Ferriss podcast. MacAskill is the founder of 80,000 Hours, a non-profit startup that recently went through Y Combinator.
This is a 20-minute video of a Gary Vaynerchuk presentation, but you really only need the first 30 seconds or so to get pumped up.
A great post on Newport's deep work principles (which is also the topic of his upcoming book).
Deep work definitely induced the deliberate practice of new concepts. To work out the proof notes above I had to re-learn a bunch of geometry that I hadn't touched since high school. My tendency in these situations is to look for a theorem somewhere that proves exactly what I need, and, failing that, ask someone for the answer. The deep work mindset, however, inspired me to actually go to first principles and prove the properties I needed from scratch. I now know a little more about geometric proofs than I did four days ago.
There's a fundamental problem with autoresponders: the emails keep getting sent regardless of what the user does in the meantime. 2016 will be the year stopping, not starting, campaigns.
There's nothing wrong with Apple's Mail app, but Outlook is just more fun to use. As a dedicated Mac user, it took some time to get over the Microsoft stigma but this app is really as good as advertised.
Download it here or read The Verge's review.


text:
Sundaram Perumal Rajadurai (born 26 March 1967) is a Sri Lankan attorney-at-law, politician and former Member of Parliament.

Early life and family
Rajadurai was born on 26 March 1967. His family were estate workers at the Rockland estate in Udapussellawa. He studied at Suriyagaha Pathana Tamil Vidyalayam and Ragala Tamil Vidyalayam.

Career
Rajadurai is an attorney-at-law, acting magistrate and president of the Nuwara Eliya Rotary Club.

Rajadurai contested the 2010 parliamentary election as one of the United People's Freedom Alliance's (UPFA) candidates in Nuwara Eliya District. He was elected and entered Parliament. On 8 August 2013 Rajadurai left the Ceylon Workers' Congress to sit as an independent MP supporting UPFA. He joined the National Union of Workers as its deputy leader on 18 August 2013.

Rajadurai resigned from the UPFA on 21 November 2014 to support common opposition candidate Maithripala Sirisena at the presidential election. He joined the United National Party (UNP) on 25 November 2014. He was appointed the UNP organizer for Nuwara Eliya. He failed to get re-elected at the 2015 parliamentary election after coming eighth amongst the United National Front for Good Governance candidates.

Electoral history

References

1967 births
Ceylon Workers' Congress politicians
Living people
Indian Tamil lawyers of Sri Lanka
Indian Tamil politicians of Sri Lanka
Members of the 14th Parliament of Sri Lanka
People from Central Province, Sri Lanka
Sri Lankan Hindus
United National Party politicians
United People's Freedom Alliance politicians

redpajama_set_name: RedPajamaWikipedia


text:
For decades, ethnobotanist Nancy Turner has roamed Canada's west coast, recording how First Nations elders dug roots, picked berries, and prepared ancient foods. Photo by UVic Photo Services
In the Land of Lost Gardens
Tireless in her quest, ethnobotanist Nancy Turner works with indigenous elders to preserve plant knowledge dating back to the First People in the New World.
by Heather Pringle
June 6, 2017 | 3,100 words, about 15 minutes
The neatness, the orderliness, the sheer scientific preciseness of the death lying at our feet is impressive. It is a sunny spring day near the mouth of the Big Qualicum River on British Columbia's Vancouver Island; Nancy Turner is hard at work. With long, straight, graying hair tucked behind her ears, brow slightly furrowed, the 69-year-old ethnobotanist arranges hundreds of newly cut plants, 20 to a bunch, into two neat green lines along a gravel lane. Turner straightens, satisfied. The greenery arrayed below is death camas. Its teardrop-shaped bulb contains enough poison to kill a child, maybe even a small adult.
For centuries, indigenous people here carefully cultivated meadows like the one where we are standing. Among the grasses, they tended a host of edible plants—from field strawberries and chocolate lilies to one of the staples of Northwest coast life, a starchy root vegetable called common camas. These wild-looking gardens yielded food in abundance, but a century and a half ago, government officials began pressuring the local First Nations to adopt European agriculture. Reluctantly, they complied, grazing cattle and growing hay in their gardens, until weeds invaded the meadows, and knowledge of their valuable plants began fading.
Today, some want to reclaim their traditional foods. A few days ago, elders from Qualicum First Nation asked Turner for advice on restoring one of these lost gardens. She was happy to oblige. This afternoon, she and two old friends, Kwaxsistalla (Clan Chief Adam Dick) and Kim Recalma-Clutesi, have combed the meadow, searching for the remnants of the edible plants that once thrived here and halting the spread of a lethal intruder, death camas. After flowering, death camas looks almost identical to the edible variety; harvesters could easily make a fatal error. The fruiting stalks at our feet contain more than 55,000 death camas seeds—thousands of averted possibilities for further dispersing the toxic plant.
Bunches of newly cut death camas lie on a gravel lane that intersects a once-thriving meadow garden on Vancouver Island, British Columbia. The Kwakwaka'wakw people once cultivated and harvested an abundance of food from this meadow, until the Canadian government pressured them to adopt European agriculture. Photo by Heather Pringle
For Turner, it is an afternoon well spent, the kind of afternoon that she has prepared for nearly all her adult life. For more than 40 years now, driven by a kind of steady, unwavering zeal, the ethnobotanist has worked closely with coastal First Nations to preserve their traditional knowledge of native plants. Journeying in small planes and boats, by horseback and in her trusty old Volvo, Turner, a professor emerita at the University of Victoria, has logged hundreds of thousands of kilometers on this quiet quest, sitting down with elders in remote kitchens and recording their ancient learning. She has helped them dig roots, pick berries, prepare ancient foods; laughed with their grandchildren; attended their celebrations; made lifelong friends. Many have come to see her as one of them, even a sister.
"She so deeply understands and respects the culture," says Leigh Joseph, an ethnobotanist and a member of the Skxwú7mesh (Squamish) Nation.
To preserve indigenous botanical knowledge, Turner has written dozens of books with titles such as Food Plants of Coastal First Peoples or Plants of Haida Gwaii, and published nearly 100 refereed scientific articles, many coauthored with elders. She has given public demonstrations of pit cooking, led guided forest walks and field trips, taught an entire generation of university students—an increasing number of whom are indigenous—and served as an expert witness in land rights trials. Her curriculum vitae, updated in 2016, is a hefty 90 pages long. "Nancy," says Cecil Brown, an anthropological linguist and professor emeritus at Northern Illinois University, "is an incredibly productive person."
For Turner, conserving this traditional knowledge has become a deeply personal act of reconciliation. In a country where government officials once scooped up indigenous children and placed them in residential schools to "take the Indian out of the child," she has spent her career trying to reverse that process, gathering essential knowledge from elders who are now gone, and passing it on to their descendants. At a recent celebration of her work in Victoria, many indigenous leaders stepped forward to publicly thank her for the vital role she has played.
Turner, said Tsawout elder Belinda Claxton, is "a big knowledge keeper for all of us."
At a recent public celebration for Turner, the ethnobotanist shares a quiet moment with one of her mentors, Kwaxsistalla (Clan Chief Adam Dick) of the Kwakwaka'wakw Nation. It was the clan chief who first showed her how some Northwest coast people once owned and cultivated intertidal root gardens. Photo by UVic Photo Services
In her second floor office at the University of Victoria, Turner swivels in her chair and welcomes a visitor with a radiant smile. Warm and sunny in manner, open and plain-spoken, the scientist is quick to put people at ease. And she never forgets a friend. As comfortable as she is in the modern scientific world, her office is a memory room. On tall shelves are cherished gifts and mementos: birchbark baskets, a yellow cedar hat woven by the renowned Haida artist Florence Davidson, a traditional baby cradle, a child's bow, digging sticks, a framed copy of a saskatoon specimen. Every object, she says, has a story, a kind of voice that speaks to her, often from the dead.
Take the saskatoon specimen. "It's a collection that I made in 1973, up in the Fountain Valley," Turner says. An elder named Sam Mitchell from the Stl'atl'imx people had begun teaching her about the edible plants that grow on the British Columbia plateau; as she listened, she marveled at the richness of his knowledge. University-trained botanists had identified and named just one or two species of saskatoon, a shrub that produces edible berries. But Mitchell had a more intimate lore. He recognized and named not just species, but five or six different varieties of saskatoon shrubs, each with subtly different characteristics.
In her conversations with elders, Turner marveled at their rich trove of plant knowledge. The bark of the saskatoon (above right) could be combined with other barks for a medicinal drink to treat tuberculosis. The green shoots of the salmonberry (above left) can be peeled and eaten as a spring vegetable.
Turner's fascination with plants began at a tender age. As a child in Montana, she loved exploring the woods and picking wild strawberries. She came from a family of distinguished scientists. Her entomologist grandfather was an expert on the ants of the Philippines, collecting data that would later assist renowned Harvard University biologist E. O. Wilson and his colleague Robert MacArthur in formulating a theory on species diversity on islands. Turner's father, also an entomologist, studied bark beetles and the role of chemicals known as pheromones in insect communication. "He predicted the mountain pine beetle epidemic before it even happened," says Turner. By the time she was nine, she was following in their scientific footsteps. In Victoria, where her family had moved, Turner joined a natural history club for children. "I was interested in edible plants and how to make dyes," she says.
As a young university student, she elected to write her honor's thesis on the effects of air pollution on lichens. But her heart wasn't in it. She wanted to focus on ethnobotany—the scientific study of a culture's relationships with plants. So in the late 1960s, she contacted a local elder, Christopher Paul, who agreed to teach her about the edible and medicinal plants of the Coast Salish people: she paid him $2 an hour for his time. The resulting paper was published in 1971 in the prestigious journal Economic Botany. Turner had discovered her calling. She enrolled in a PhD program in ethnobotany and began contacting linguists working in First Nation communities to preserve their indigenous languages. The linguists assisted Turner with introductions, and soon she was paying regular visits to many elders' homes. "The people who still speak their language tend to know a lot about the culture," she says.
From the start, the work was a race against time. On one memorable trip in 1977, Sam Mitchell took her to a small stand of sandbar willows growing along the side of a highway. As a child, Mitchell had learned how to twist the willow stems into a tough, springy rope used to build pit houses or construct suspension bridges across rivers. Mitchell showed her how to do it. "The bark breaks up longitudinally, and it becomes more flexible," says Turner. A decade later, when she returned to the spot, the entire stand was gone: heavy machinery had taken out all the shrubs to widen the road. Today, she says, few people in the region know anything about sandbar willow rope.
In the late 1970s, Stl'atl'imx elder Sam Mitchell showed Turner how to twist sandbar willow stems to make a rope that was strong enough to use in building a traditional suspension bridge. Photo courtesy of Nancy Turner
For Turner, it was an object lesson. When a community loses a culturally important wild habitat, critical information about its plants can be lost swiftly, too. Even if someone comes along a few decades later to restore the habitat, no one who remembers how a plant was once prepared or processed may be left.
On a bright March afternoon, Turner leads the way through a small woodland just a short walk from her campus office. She ambles contentedly along the trail, peering down into the green tangle of the forest floor and scanning the treetops. She gazes with delight at the deep-rose-colored flowers of salmonberry, whose green shoots can be peeled and eaten as a springtime vegetable, then scoops up a fallen cottonwood branch. Its buds, she says, are filled with a sticky resin and can be made into a salve or a brilliant yellow paint. "I usually come and collect the buds every spring, after a storm," she confides.
But Turner's deep interest in coastal flora goes far beyond practical matters. An avid reader, she has long scoured archaeological reports and linguistic studies for clues to the antiquity of plant knowledge along the coast. Shedding light on ancient plant use can be difficult, but Turner's research now links a remarkable shrub known as soapberry to one of humanity's greatest adventures—the southward migration of Paleoamericans along the Pacific coast near the end of the last ice age, a time known to geologists as the late Pleistocene.
Soapberry, Turner explains, has a natural affinity for rocky shorelines. It is one of the first plants to follow lichens and mosses in colonizing the moraines left by melting glaciers, and studies show that it took root along the Northwest coast soon after the great ice sheets retreated. At one of the oldest known archaeological sites in North America, the Manis site in northwestern Washington State, researchers detected the pollen and seeds of soapberry and several other plants near the remains of a mastodon hunted by humans nearly 13,800 years ago.
Did these early migrants take an interest in soapberry? The shrub, which reaches up to two meters in height, produces clusters of sour-tasting red or orange berries. These can be eaten fresh, as a snack, Turner says. But soapberry is prized for something else today. The berries contain trace levels of natural detergents known as saponins, and when squeezed, they produce a sudsy foam. If the berries are added to water and sweetened with other fruit, they can be whipped like egg whites to make a frothy, rose-colored confection. Today in some First Nations, families serve this dish at parties and celebrations: many call it "Indian ice cream."
Holding a bowl of soapberries in her hand, Annie York, a Nlaka'pamux elder, shows Turner how to make a soapberry whip from maple bark in the early 1970s. Photo courtesy of Nancy Turner
Linguistic studies suggest that this popular dish has been around for a very long time. The evidence comes from a large family of endangered languages, Salishan, that once extended from southwestern British Columbia to Oregon. Among the 23 languages in this family, 19 contain names for soapberry, and all these names derive from a root word meaning "to foam or froth." Intensive analysis has revealed that the oldest name was part of the earliest Salishan language, which was likely spoken in southwestern British Columbia some 5,000 to 7,000 years ago. But from there, the linguistic trail goes cold.
Other evidence, however, hints at an even earlier date for this "ice cream." As Turner points out, indigenous people along the coast developed an elaborate culture based on the soapberry plant. They told origin stories about it and discovered a unique way of gathering the berries—not by slow, individual picking, as they did with other berries, but by spreading a mat below the shrub and beating it with a stick to collect the fallen fruit. They also developed a wide range of special artifacts linked to soapberry: picking baskets for children, birchbark vessels for whipping the berries; sturdy whisks; elegantly carved or painted wooden spoons that people carried to festive gatherings; and cylindrical baskets for carrying these spoons.
All this dessert culture may well have taken millennia to develop. "I suspect that it is indeed an ancient food going back thousands [of years]," Turner says in an email, and "maybe right back to the Pleistocene arrivals of people." Along a rugged coast newly freed from an icy prison, brightly colored soapberries may have welcomed Paleoamericans as they explored a new world.
In her travels, Turner forged close, enduring relationships with indigenous elders based on deep respect and what she calls a "mutual love of plants." Here Turner shares some of this love of plants and plant lore.
In the meadow along the Big Qualicum River, the afternoon cloud begins to roll in and thicken. Turner gathers up the bunches of death camas and packs away her notes. She walks over to say goodbye to Kwaxsistalla, who is sitting in a walker in the meadow. Now in his late 80s, the clan chief has been Turner's teacher and friend for more than two decades. Never forcibly separated from his family, never hauled off to residential school like many indigenous children of his generation, the elder was hidden away and raised from a young age to be a leader of his clan. Today he commands the floor at potlatches.
And it was Kwaxsistalla who led Turner to a major turning point in her studies. During a conversation between the two in 1996, the elder reminisced about traveling as a young boy with his mother and grandmother to Kingcome Inlet on British Columbia's central coast. In a tidal marsh there, his family and other high-ranking lineages owned plots of land, which they marked out with wooden posts. With traditional digging sticks, Kwaxsistalla and his relatives gathered edible roots from several species of plants, including northern rice root. He told Turner that harvesting these roots helped the plant "grow better every year," and described what took place as "fertilizing" and "cultivating."
At first Turner was a bit baffled by his description. "I couldn't figure out what he was talking about," she says with a grin. But eventually the elder took her on a trip to Kingcome Inlet. As she watched, he drove his digging stick into the ground and pried back the moist earth around a mature rice root plant. In the soil, she saw not only the plant's bulbous root, but also dozens of small sprouts and bulblets. Each of these could grow into a full plant, he told her. So the clan chief and his family gathered the roots, but left behind the bulblets and replanted the sprouts elsewhere in their plot, allowing them to mature in the newly tilled soil. It was a clear example of selective harvesting and sustainable horticulture.
Kingcome Inlet was a revelation for Turner. She had never heard of such systematic planting and cultivation of a root garden before. Fascinated, she began asking elders elsewhere about ancient gardens. In the BC interior, Secwepemc elder Mary Thomas recalled watching her mother and other women harvesting yellow glacier lily. After digging the plant's edible bulb, the women broke off small attached nodules, known as corms, and replanted them for a future harvest. "That brought me to a whole new way of thinking," says Turner. Anthropologists had long described British Columbia's indigenous inhabitants as hunters and gatherers. But these groups were the owners and stewards of gardens. "So I started calling it cultivation," Turner says.
Today, more than 20 years later, she has found traces of many other horticultural techniques employed by ancient indigenous gardeners in the region. Some tilled and weeded their plots, and fertilized and mulched the soil with rotten wood. Others pruned hazelnut trees, cleared chokecherries of destructive tent caterpillars, and transplanted important plants such as the potato-like wapato from the mainland to the coastal islands.
Listening attentively to Stl'atl'imx elder Sam Mitchell (in the plaid shirt) and linguist Jan van Eijk in the early 1970s, Turner records vital plant information that might otherwise have been lost. "She has ensured that the young people have access to this knowledge today," says one indigenous leader. Photo courtesy of Nancy Turner
What is remarkable now is how little notice early European colonists took of all this sophisticated horticulture taking place around them—the seeding, the digging, the pruning, the harvesting of crops. They didn't really see—or perhaps they didn't want to see—how carefully the continent's earliest people were tending the land and its many valuable resources. They had no idea that the wilderness they saw—the meadows, marshes, and forest clearings of the coast—was in fact a giant patchwork of gardens.
On the car ride back from the Big Qualicum River, Turner seems quietly elated by the thought that another camas meadow could be restored along the coast. Increasingly, she says, First Nation leaders are breathing new life into traditional cultures in the Pacific Northwest, teaching their children to speak ancestral languages, perform ancient dances, and prepare traditional foods from native plants.
Now edging close to her eighth decade, Turner sees all this cultural renaissance through the eyes of a naturalist and botanist. Just like the biological refugia that preserve small relict populations of plants and animals until the return of conditions favorable to spreading, she says, the elders have preserved an encyclopedic knowledge of North American plants, passing it down from one generation to the next. Serving as a kind of cultural refugia, they waited out "times of disturbance," she says, and now are spreading their knowledge again.
Wrapped in thought, Turner keeps her eyes on the road. Like the elders she clearly loves, she is part of this ecology of hope, this ecology of rebirth.
Heather Pringle specializes in writing about archaeology. She's a editor emeritus at Hakai Magazine and has written four books, including The Mummy Congress. She lives a 10-minute walk from the ocean and frequently walks along the water with her husband and their two Labrador retrievers. She has won both a National Magazine Award in Canada and a Science Journalism Award from the American Association for the Advancement of Science.
Terrestrial Plants
Cite this Article: Heather Pringle "In the Land of Lost Gardens," Hakai Magazine, Jun 6, 2017, accessed January 18th, 2021, https://www.hakaimagazine.com/features/land-lost-gardens/.
The 6,000-Year-Old Village
Traditional knowledge meets Western science on the central coast of British Columbia.
Nov 22, 2016 | 7 min 30 sec
The Local-Carb Diet
Dedicated Pacific Northwest plant lovers nurture an indigenous food with ancient roots.
Apr 17, 2018 | 4,100 words, about 21 minutes


text:
Food|March 22, 2012|
By April Daniels Hussar
How Many 'Breakfasts' Should You Eat?
What's for breakfasts? No, that's not a typo -- if you're like a growing number of Americans, your most important "meal" of the day is actually a series of smaller meals over the course of a couple of hours, new...
What's for breakfasts? No, that's not a typo -- if you're like a growing number of Americans, your most important "meal" of the day is actually a series of smaller meals over the course of a couple of hours, new research shows. But is starting off with, say, a piece of fruit or some yogurt at home, then grabbing a breakfast sandwich and coffee from Starbucks an hour later a good idea?[#image: /photos/57d8d7cbf71ce8751f6b68ee]||||||
According to Sloan Trends, a food industry consulting group, "Breakfast is a multi-meal, multi-location occasion for 27 percent of adults; they may nibble at home, stop at a drive-through/coffeehouse, and then take a mid-morning break at work."
And a new report from the USDA Agriculture Research Service suggests this "grazing" behavior is part of a bigger trend: snacking. Over 90 percent of Americans snack between meals, and we eat double the amount of daily snacks we ate 30 years ago, the report says.SELF contributing editors Stephanie Clarke and Willow Jarosh, registered dietitians and co-founders of C&J Nutrition, say it's fine to split breakfast into parts. But it's important that those smaller bites add up to a breakfast that is not only balanced in terms of protein, carbohydrates and fat, but consists of the right calorie level for you.
"For instance, if you were to eat a larger breakfast of an egg on a whole-grain English muffin with a slice of tomato and low-fat cheese and a piece of fruit, you'd be getting a combination of protein from the egg, fat from the cheese and egg and fiber from the whole-grain muffin and fruit," say Clarke and Jarosh. This breakfast would be about 350 calories, which is an appropriate count if you're both moderately active and looking to lose weight. (350-400 calories is what you should be aiming for if you're maintaining your weight; 450-500 if you're very active.)
If you're more of a "grazer," Clarke and Jarosh don't recommend breaking up your breakfast into more than three parts. "It's good to have some time in between meals when you're NOT eating, and eating breakfast in more than three parts would mean that you might be eating right up until lunch," they say. "It could be harder to hone in on hunger and fullness cues at this point -- it's OK to be a little hungry sometimes." To get your day (and metabolism) off to the right start, SELF recommends eating within an hour of waking up.
In the end, eating a balanced breakfast is the most important thing to focus on; whether that breakfast is split up into parts or eaten at once is a matter of your schedule and appetite, Clarke and Jarosh say. "There's no one way that works best for everyone when it comes to meal and snack timings -- some people might find it easier to make balanced choices if they break up breakfast into several parts, while others might find this throws their eating completely off track for the day," they explain. "Stick with what works for you."
If you're the kind of person who grabs a "breakfast bar" on the go, assume it will make up about half of your total breakfast calories, and look for one that has about 150-200 calories, contains at least three grams of fiber (preferably from whole grains and/or fruit, rather than added fiber) and doesn't contain partially hydrogenated oils, Clarke and Jarosh say. Also, watch out for lots of added sugar, which you can find in the ingredients list. "If the first ingredient of the bar is some type of sweetener, like brown rice syrup, cane juice, fruit juice concentrate or anything ending in 'ose,' put it back on the shelf," they recommend. Some bars that contain fruit will have more sugar naturally, but that's OK -- in that case, keep sugar to a max of five grams per 100 calories (for example, 7.5 grams total for a 150-calorie bar).
"Be sure to combine your bar with a latte, a 6-ounce container of nonfat Greek yogurt, a hard-boiled egg or a small handful of nuts to get your total calories up to around 350 and to add more protein," say Clarke and Jarosh.
Finally, their number-one rule when it comes to breakfast? "Eat it!"
For more about C&J Nutrition, visit cjnutrition.com.
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