![]() ![]() This means exercising as little as 20 minutes a day can have major benefits on your health and wellness!Īn easy way to know if you are at the right intensity of exercise is by using the Talk Test. Just 150 minutes per week has the most benefits. Do your future self a favour and start being active today!įor the general adult population, Canada’s Physical Activity Guidelines recommend an accumulation of at least 150 minutes of moderate-to-vigorous aerobic physical activity per week, in bouts of at least 10 minutes. It also decreases the cognitive decline typically seen with aging. But, that doesn’t have to be the case! Participating in aerobic exercise can decrease the risk of falls by increasing balance and improving the muscular endurance of muscles. Typically, the older we get, the less independent we are. ![]() Studies have even shown that Aerobic exercise helps those who suffer from insomnia or sleep apnea. And since it’s good for your brain as well, cardiovascular exercise reduces mental stress, allowing for a good night’s rest. ![]() When exercising, your body utilizes energy that can make you more tired at night, giving you a deeper sleep. Who can say they don’t want a better sleep? Aerobic exercise can improve sleep quality, and even improve energy levels throughout the day. Remember, mental health is just as important as physical health, and cardiovascular exercise improves both at the same time, so why not give it a shot? 5. Regular exercise also provides a sense of self-satisfaction and accomplishment, especially when you begin to see and feel the results. Since cardiovascular exercise improves cognitive functions, this helps to decrease anxiety and depression, which ultimately boosts your overall mood! When engaging in physical activity, your body releases hormones and neurotransmitters, such as endorphins, which keep you feeling good. These are both important for improving higher-order thinking. Exercise results in more oxygen and blood flow to the brain and stimulates different areas in the brain which help form new connections. Improves cognitionĮveryone knows exercise makes your body stronger, but did you know it keeps your brain strong too? It has been found that performing aerobic exercise can improve cognitive function skills such as attention, problem-solving, and memory. Focusing solely on exercise will not help you achieve your goals as effectively. It is, however, important to note that nutrition is the most important part of weight control. These exercises are great because you can burn a lot of calories in one single session, helping you lose weight and get rid of unwanted fat. If improving overall health isn’t enough of a benefit, aerobic exercises have also been proven to help with weight management. There are so many different benefits you can add to your overall health by simply adding aerobic exercise to your daily routine! 2. This can improve blood flow, causing the force on your vessels to decrease, improving your blood pressure.Īlong with decreasing the risk of cardiovascular disease, aerobic exercise has been found to decrease the risk for several cancers, Type 2 diabetes, and even decrease the risk of death compared to those who are not active. Consistently performing aerobic exercise strengthens your heart and vessels, allowing blood to be pumped and moved more efficiently throughout the body. Just like any other muscle in your body, your heart can get bigger and stronger too. Performing this regularly has been found to decrease the risk of cardiovascular diseases, such as heart failure, stroke, blood clots, and atherosclerosis. The most important benefit of aerobic exercise is that it can improve your overall health and quality of life. Performing cardiovascular exercise regularly is very important as it trains these three systems to work together to become more efficient, which will ultimately provide more health benefits for your mind and body. Then, the muscles use that oxygen to produce energy for movement. The lungs are responsible for bringing oxygen into your body before the heart and vessels transport it to the rest of your body. This requires the coordination of multiple systems in the body: respiratory (lungs), cardiovascular (heart, blood vessels), and musculoskeletal (muscles). Cardiovascular fitness (also called aerobic fitness) is your body’s ability to use oxygen to produce energy during physical activity. ![]()
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![]() The more they remain authentic to their roots, the more they enrich society as a whole.” It is also a detailed glimpse of the life of Hütz, with documentary footage from the Chernobyl incident and the Maidan protests in Kyiv that precipitated the fall of pro-Russian Ukrainian president Viktor Yanukovych, and was followed by Moscow’s seizure of Crimea.Īlthough the war in Ukraine bookends “Scream of Blood,” Pommer says there were “many points I thought we could make the film, but the Russian invasion made it urgent and timely to make now.”īut the film is wider and deeper than that, Wienrib adds: “Other band members with roots in other nations also had their tumultuous times in their countries as much as I see the film as being about Gogol Bordello and the Russian/Ukrainian situation, it is also a love letter to immigrants everywhere – wherever they come from there is a seat for them at the table. ![]() ![]() The result is a vivid story of the richness of a band that has stood the test of time – and multiple changes of members – over 20 years, to become an enduring international feature on the alternative music circuit. Weinrib, who also worked at Vice and has a documentary background (he worked with Michael Moore on “Fahrenheit 911” and made a documentary about Roseanne Barr’s “gonzo-run for president” – “Roseanne for President”), was brought on board to co-direct and help shape the two decades’ worth of material Pommer had already shot. News bosses thought it too cultural for a hard news piece, but Beverly Chase, VP current programming and development at Vice News, saw its possibilities and brought Vice on board as a producer. Last year he pitched a news story about the band being invited to play for Ukrainian border guards in Uzhhorod, a town in western Ukraine that borders Hungary. A close friend of Hütz, Pommer was working as an editor at Vice Media in New York when the Russian invasion started. “Scream of My Blood” emerged from 20 years of footage shot of the band by Pommer. Hütz, who is proud of the mixed ethnicity and immigrant backgrounds of his band members, which include Asian, South American and other fellow Eastern Europeans, is also a fierce Ukrainian patriot and has raised hundreds of thousands of dollars in benefit gigs to support Ukrainian refugees since Russia launched its full-scale invasion of the country in February last year. The local kids looked at this weird new arrival in town and said “Sex…” to which Hütz responded: “Pistols.” But a walk down the main street – which had several indie record stores – restored his hopes, and when he bumped into some teenaged punk rockers, expressed his delight with a heavily-accented reference to San Francisco punk band Dead Kennedys. Eugene – who had already been playing in proto-punk bands in Kyiv – thought his creative life had come to an end in the small New England city. ![]() immigration visas and settled in Burlington, Vermont. But it was the meltdown at the nearby Chernobyl nuclear power station in 1986 that finally forced the decision to leave.īy the time he was 17, after living as a refugee in several countries, the family had been granted U.S. ![]() His father had always been a non-conformist – something which spelt trouble in the Soviet Union – and Eugene says that even at the age of nine, teachers had him down as a dangerously independent thinker. The singer was born in Kyiv, Ukraine, but the Hütz family left years of Communist oppression behind and moved to Western Europe in the dying days of the Soviet empire. ![]() ![]() ![]() Processīook online, contact the Township Clerk's office by calling 61 or by emailing before you come, to make sure a Commissioner of Oaths will be available to assist you. * Forms which call upon a Commissioner of Oath, yet also request certified true copies of other documents as attachments will require an appointment with the Township Clerk or Deputy Clerks. Wills, “Living Wills”, Codicils to Wills or Estate Settlement document.Statutory Declaration of Progress Payment Distribution – Holdback Security Deposits.Documents requiring the signature of a Notary Public from Countries outside of Canada.Divorce, Separation, Marriage or Cohabitation documents.Court, Legal or Civil issue related documents.Age of Majority or BYID Card Application.The following is a listing of documents a Commissioner of Oaths cannot sign: Sworn Statement for the Transfer of a Used Motor Vehicle in the Province of Ontario.Statutory of a Lost/Stolen/Counterfeit Bank Card.Statutory Declaration of Theft of a GST or Federal Cheque.Statutory Declaration of Lost Identification (must include police report number).Statutory Declaration of Apprenticeship Hours.Statutory Declaration for OSAP – Statement of Common Law Status/Supporting Children.Statutory Declaration for Motor Vehicle Deals Compensation Fund.Domestic and Foreign Pension document (*Proof of Life).Affidavit of Unregistered Vehicle (boats, motorcycles, snowmobiles, trailers etc.). ![]() Affidavit of Proof of Loss of Motor Vehicle/boat (from an Insurance Company).Affidavit from the Ontario Rental Housing Tribunal.Affidavit for Lost/Stolen or Damaged Passport.What can and cannot be signed The following is a listing of forms a Commissioner of Oaths can sign: When you are making an oath, you are known as the "deponent" – the person whose signature is being commissioned to ensure the content of the affidavit.Īs a deponent, you must understand the details in the document to which you are attesting – and you must understand that by swearing an oath, you are attesting that those details are correct. If you are signing a legal document that requires your oath, the content of that document is your sole responsibility. The requirements to become a Notary Public are more stringent than for a commissioner and most are lawyers or judicial officers. The Township does not have a Notary Public.Ī Notary Public is a person who is authorized under the Notaries Act to commission documents, certify or notarize documents as true copies and to verify signatures. If you require a document to be "notarized" as opposed to "commissioned" the person who administers the oath or affidavit is a Notary Public - generally a lawyer and not a Commissioner of Oaths. What can and cannot be signed Process Responsibility FeesĪ Commissioner of Oaths is not a Notary Public. The Commissioner is not responsible for the content of the affidavit. They are given this authority by the Ministry of the Attorney General. Loyalist Township offers Commissioner of Oaths services at the Municipal Office, 263 Main Street, Odessa.Ī Commissioner of Oaths is a person who is authorized by the Province of Ontario to take an oath when you sign an affidavit or statutory declaration. ![]() ![]() 'I'm sorry I didn't bring my sandpaper with me': Rishi Sunak hits back after Aussie PM Anthony Albanese presents him with a photo of England cricketer Jonny Bairstow getting stumped in Ashes 'cheat' row.As Carrie and Boris Johnson welcome their third child together, how the couple have chosen baby names with special significance - from family tributes to Greek words. ![]()
![]() ![]() Open a command prompt and navigate to the path where the files are located. In the same folder, create a config.txt file and insert the following script: Workspace In the same folder, create a new file install.cmd and insert the following text: pushd %~dp0ĭrag and drop the install.cmd into the new archive and confirm the warning with Yes. Both files must be located in the same directory: Once the file is created, locate the 7zS.sfx in the 7-Zip installation folder.Ĭopy the 7zS.fsx into the folder where you created the new archive. Click OK to start the compression of both files. In the Add to Archive wizard, specify a new name for the archive. Select both files, right-click > 7-Zip > Add to archive. When extracted, the file structure must look like this:Ĭopy the CitrixWorkspaceApp.exe and curdx_windows_citrix.exe to a folder. ![]() Įxtract the 7z920_extra.7z to the folder where you installed 7-Zip, in our case C:\Program Files\7-Zip.By default, 7-Zip is installed in the C:\Program Files\7-Zip directory. Download the Citrix Receiver version from our Download Center: Download the installer according for your platform: This section outlines the procedure for installing and configuring a self-extracting Citrix Workspace App with an integrated bundle for Remote DX. Add Remote DX process path to the virtual channel allow list using a wildcard for agent versions Install Citrix Workspace app already bundled with Remote DX agent. ![]() ![]() Despite this Ninki sometimes fails to hear him when he gets a question wrong and offers her own right answer instead, causing him to growl in frustration. Pip can't speak but can often shape his barks and growls into an approximation of words. Team Ninki comprises Ninki (voiced by Kriselle Basilio), a dark-skinned 10-year old girl with bunches, a Mid-European accent and a singing voice that is commonly said to be "terrible" (although while introducing her team at the beginning of every episode she sings well) and Pip, a green-furred creature somewhat resembling a Scottish terrier with an extendable metal neck.In the race world and the story world sequences Kerwhizzitor commentates. Kerwhizzitor (created and played by Jacob Scipio) moderates the quiz, asks the questions, makes bad puns and rhymes based on the theme and tries to keep the teams in order.Each episode ends with the winner of each race getting revealed, then some of the teams do activities based on the theme since they didn't race and the Kerwhizzitor saw what happened to some of the teams.Ĭharacters Questionmaster All of the teams are likely to encounter unexpected setbacks and opportunities along the way, making the outcome of each race unpredictable. Each race world is a themed racing environment (the questions usually include clues to the theme) containing three or occasionally four zones and each story and race comprises two or occasionally three laps (except in "The Deserted Desert Dash" which is a novelty race with no set route and a hidden finish line). The pods are then raised through the roof of the studio into the CGI race world. Once the question rounds are complete, the teams choose their pod mods and then the teams' pods are assembled and built around them and their respective pod mods are installed, fitted and added to their pods. The teams also score points focused on how many questions they answered correctly.Īll of the questions are multiple-choice with the answers colour-coded red, green, yellow or blue (not coincidentally, these are the standard colours of the function buttons on TV remote controls). The teams are cheered on by three groups of live-action children dressed in the teams' colours and waving team flags. Each pod mod and mystery mod is an unconventional accessory that may or may not give its user a better chance of winning the race. In addition, one of the five rounds offer the chance to win a mystery pod mod. Three teams of two CGI characters, each comprising a human child racer and a part-living, part-mechanical animal pet, must answer five rounds of questions, each featuring a regular 2D animated animal character, to win a choice of pod mod for their respective racing pods. The show is moderated and presented by Kerwhizzitor ( Jacob Scipio), the only regular live-action character. The series uses a mix of CGI and Live action, and is targeted towards four to six-year-olds. Kerwhizz (strapline: The Quiz with added Whizz) is a live-action animated British children's television game show which originally aired on CBeebies between 20. ![]() Katie Simmons, Alan Robinson, Helen Baker, Barry Quinn, Stephen Cannon, Feri Tezcan, and Adam Redfern ![]() ![]() ![]() ![]() There is also in-vitro data showing that it converts to AA in the skin. So great in fact, that it surpasses the penetration of pure vitamin C threefold at the same concentration and it penetrates successfully into the deeper layers of the skin (that is usually important to do some anti-aging work). Second, because it's oil-soluble, its skin penetration abilities seem to be great. First, it is stable (if pH < 5), easy to formulate, and a joy to work with for a cosmetic chemist. With this context in mind let's see what THDA might be able to do. In addition, vitamin C's three magic properties (antioxidant, collagen booster, skin brightener) are all properly proven in-vivo (on real people), but for the derivatives, it's mostly in-vitro studies or in the case of THDA, it's in-vitro and done by an ingredient supplier. It's a really promising candidate (see below), but while reading all the goodness about it in a minute, do not forget that derivatives not only have to be absorbed into the skin but also have to be converted to pure vitamin C (ascorbic acid or AA) and the efficacy of the conversion is often unknown. It's definitely one of the best UV-filter agents we have today, especially in the US where new-generation Tinosorb filters are not (yet) approved. The English translation is, so far it looks like sunscreens with nanoparticles do stay on the surface of the skin where they should be.Īll in all, Titanium Dioxide is a famous sunscreen agent and for good reason, it gives broad spectrum UV protection (best at UVB and UVA II), it's highly stable, and it has a good safety profile. A 2009 review article about the safety of nanoparticles summarizes this, "to date, in-vivo and in-vitro studies have not demonstrated percutaneous penetration of nanosized particles in titanium dioxide and zinc oxide sunscreens". But do not panic, these are concerns under investigation. Once absorbed they might form unwanted complexes with proteins and they might promote the formation of evil free radicals. The main concern with nanoparticles is that they are so tiny that they are absorbed into the skin more than we want them (ideally sunscreen should remain on the surface of the skin). The itsy-bitsy Nano-sized particles improve both spreadability and reduce the whitish tint a lot, but unfortunately, it also introduces new health concerns. The cosmetic industry is, of course, really trying to solve this problem and the best solution so far is using nanoparticles. Sunscreens containing Titanium Dioxide are often hard to spread on the skin and they leave a disturbing whitish tint. The disadvantage of Titanium Dioxide is that it's not cosmetically elegant, meaning it's a white, "unspreadable" mess. Regular sized Titanium Dioxide also has a great safety profile, it's non-irritating and is pretty much free from any health concerns (like estrogenic effect worries with some chemical filters). Its protection is very good between 290 - 350 nm (UVB and UVA II range), and less good at 350-400 nm (UVA I) range. It's definitely one of the best, or probably even the best option out there for sun protection available worldwide.Īnyway, it doesn't matter if it reflects or absorbs, Titanium Dioxide is a pretty awesome sunscreen agent for two main reasons: it gives a nice broad spectrum coverage and it's highly stable. This seems to be true even if the skin is damaged, for example, sunburnt.Īll in all, if you've found a Zinc Oxide sunscreen that you are happy to use every single day, that's fantastic and we suggest you stick with it. But luckily, so far research shows that sunscreen nanoparticles are not absorbed but remain on the surface of the skin or in the uppermost (dead) layer of the skin. We wrote more about nanoparticles and the concerns around them here, but the gist is that if nanoparticles were absorbed into the skin that would be a reason for legitimate health concerns. Still, it's white and disturbing enough to use Zinc Oxide nanoparticles more and more often. Pinnell, it's slightly less white than TiO2. It leaves a disturbing whitish tint on the skin, although, according to a 2000 research paper by Dr. It's also often used to treat skin irritations such as diaper rash.Īs for the disadvantages, Zinc Oxide is also not cosmetically elegant. So much so that Zinc Oxide also counts as a skin protectant and anti-irritant. It's also highly stable and non-irritating. It protects against UVB, UVA II, and UVA I almost uniformly, and is considered to be the broadest range sunscreen available today. The first main difference is that while TiO2 gives a nice broad spectrum protection, Zinc Oxide has an even nicer and even broader spectrum protection. ![]() Hydroxyethyl Acrylate/Sodium Acryloyldimethyl Taurate Copolymer Zingiber Officinale (Ginger) Root Extract ![]() ![]() ![]() What do Blue Jays eat?īlue Jays have gotten a bad rap, but despite their reputation as robbers of young birds and eggs, this is actually only around 1% of the findings. However, they prefer tray or hopper feeders stabilised on a post - not the hanging kind. The average Jay lives to about 6 years old but the oldest ever recorded was oneĬyanocitta is a combination of the Greek words kuanos: "dark blue", and kitta: "jay" and - cristata: "the comb or tuft on the head of animals."įAMILY: Corvidae What is the best bird feeder for the Blue Jay?īlue Jays are very adaptable as well as intelligent - and love bird feeders all over the back yards of the eastern United States. They have been heard to imitate the sound of a doorbell, a crying baby or the sounds of other birds. Blue Jays are very vocal and have a wide range of calls, from their recognizable “Jay Jay” scream to a calm, almost warble-like sound. Why Jay? The loud “Jay! Jay!” is what gives this bird its onomatopoeic name - like other members of this gregarious family. If you light a feather of a Blue Jay from below, it will appear brown. Blue Jays actually have brown feathers with modified prismatic cells that scatter light waves so we only see the blue spectrum. The blue appearance is caused by how light interacts with the inner structure of their feathers. Why Blue? Although this bird is commonly recognized by its eye-catching blueĬolour, its appearance is deceiving: blue pigments do not actually exist in birds and the feathers aren’t really blue! "Jim Baker’s Blue Jay Yarn," by Mark Twainįrom the eastern United States all the way up to Newfoundland Canada, this loudĪnd lovable songbird is one of the most recognisable and wide-spread birds! With its white tummy and azure-blue coattails, Blue Jays are considered intelligent birds, have interesting family bonds and are very social with one another. He has got more moods and more different kinds of feelings than other creatures and mind you, whatever a Blue Jay feels, he can put into language.” “There’s more to a blue-jay than any other creature. ![]() ![]() ![]() Through Airport Utility, I am able to see the AirPort Extreme, but when I choose the 'Other Options' and 'Add to an Existing Network' it goes back to the 'This AirPort Extreme will create a network' window asking for Network name, basestation name, password and verify. In this case, the "remote" Express will be able to connect back to the "main" Express using a wireless connection. Now that we have the AirPort Extreme router setup and working, lets extend the network wirelessly and make a larger more robust network This could be done. Plug the Airport Express into a power outlet and launch AirPort Utility. I have tried to setup my Airport Extreme to extend the Netgear wifi. The theory with these devices is that you already have the wiring in place, you just need the adapters.Īnother option might be to use two AirPort Express devices.one close to your provider's router connected using a short Ethernet cable and the other located where you need more wireless signal coverage. If you cannot run the Ethernet cable, then it might be possible to use a pair of Ethernet over Powerline (EoP) adapters to send the signal over the existing AC powerlines in your home. The best WiFi extender for Apple AirPort router keeps your wireless network safe. If you are able to locate the AirPort Express where it is needed to provide more wireless coverage, and connect it back to your provider's router using a permanent, wired Ethernet cable connection, the Express can be configured to provide additional wireless coverage that way. Unfortunately, the AirPort Express can only wirelessly extend the signal from another Apple router, so it will not be able to connect to your provider's router and provide more wireless signal coverage using a wireless connection. ![]() ![]()
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