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23: The Power of Plant-Based Nutrition
January 6, 2021 by Ron & Lisa Beres Leave a Comment
Hippocrates said it best, let food be thy medicine. Our guest today is a pioneer in her field and as foodie-fate would have it, she and Lisa grew up in the same hometown! As a Certified Health Coach, the co-founder and Chief Visionary Officer of Nekter Juice Bar, and author of the children's book Sneaky Spinach, our guest, Alexis Shulze, knows the importance of eating (or in this case, sipping) your way to better health. We wrangle the million-dollar juice versus smoothie debate. Alexis shares her perspectives on whether to count carbs or not, the ketogenic diet, immune-boosting tips and she breaks down what a superfood is. She offers her four must-have ingredients and leaves us with the dos and don'ts of taking supplements. We wrap with Alexis' number one tip for eating healthy.
Nekter Juice Bar
Alexis Schulze
Sneaky Spinach (children's book)
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How would you like to improve your health and keep your family safe? You're listening to the healthy home hacks podcast where we firmly believe enjoying optimal health shouldn't be a luxury. healthy home authorities and husband and wife team Ron and Lisa will help you create a home environment that will level up your health. It's time to hear from the experts. listen in on honest conversations and gain the best tips and advice. If you're ready to dive in and improve your well-being and increase your energy, you're in the right place. All right, here are your hosts, bow biologists, authors, media darlings, vicarious vegans and avocado aficionados. Ron and Lisa Beres.
I couldn't remember how long ago it was. So, I had to check a past blog post on our website at random Lisa calm. Turns out we first discovered the power of raw foods in 2011. It's kind of funny how it happened. There was a raw food restaurant here in Orange County, California where we live called 118 degrees. At the time, we had no idea what the heck that name meant. We walked by one day and peeked in the window and thought it looks cute. I think it was the orange chairs. Anyway, we had a lovely vegan lunch. The next day while I was at the gym, I was bouncing off the walls with energy. I've finished my typical one-hour workout, but I felt like I could go another hour Ron had the exact same experience. So, I said that's weird. Could it be the food we ate? needless to say we frequented the spot again and met the chef Jenny. So, we shared our experience with her. And she looked at us a bit dumbfounded and said, well yeah, that's exactly why people choose a raw food diet. It gives them so much energy when I used to think of raw food and chances are you have to, I visualized Rocky Balboa slurping down a raw egg shake or maybe a plate of cucumbers and carrots. Therefore, this raw food dining experience was anything but it was a vivid cornucopia of colors, flavors, creativity and spices. So, Ryan and I proceeded to take a two-week raw food detox where we ate nothing cooked over 118 degrees. In case you were wondering about the restaurant name also. So while we didn't stick with 100% raw food diet since then, we did start drinking fresh juices every day for years, we definitely kept the benefit of all the plant enzymes breaking down our food so that our own digestive systems didn't have to work so hard and hence freeing up all of that extra energy. Our guest today is a pioneer in her field and a vegan visionary. she happens to have grown up in my same little hometown, which makes me like her even more.
Alexis Schulze she is the co-founder and chief visionary Officer of Nekter Juice Bar. Alexa Schulze leads the award-winning company�s research and development efforts, creating plant based, functional and nutrient rich menu items to the certified health coach with a passion for integrative nutrition. Schulze combines her child development, education and passion into a children's book, sneaky spinach. Schulte is also the founder of sojourn Foundation, a nonprofit that works with children in developing countries to shift perspective, encourage personal growth, and positively contribute as global citizens. Welcome to the show.
Love that intro.
Yeah, I know your bio. Your bio was so great. We had to trim it because there's so much to share. And, and I have Sneaky Spinach. I have the little children's book and a side note if you have kids, get that for your kids. But anyway, I want to dive right in Alexis. So, I mentioned that you and I grew up in this little tiny Arizona town. And I wish we had a juice bar there when I grew up because there were no healthy choices. They were virtually nonexistent.
One fast food restaurant I think, right?
Yeah, we have one fast food restaurant when I first moved there. So, what gave you the idea to start Nekter?
And Nekter is with a K and n e k t e r for anyone who's wondering that we spell it phonetically. So, the idea kind of came similar to your experience that was like I was doing yoga teacher training and, you know, Yogi's always like to get juice after and my first couple experiences though, were not so great. It was like, you know, I wasn't a huge vegetable fan. I grew up vegetarian. So, eating vegetables, I think it�s sort of an acquired taste. And I would go to get these juices and it was like disgusting swamp water. You know, like, it just I was like, what are they trying to track down and I was like, Okay, come on. I got to be a good Yogi. I can do this. You know, I think my mom made wheatgrass shots when we were little. Yeah. So, it's sort of like you have this horrible association with All Things green almost right. So, I didn't love the first juice, the first couple of juices I had after yoga, so I started modifying them, I put over ice or I add a little extra Apple lemon. And then before I knew it, I was drinking it every day. And kind of like you, I noticed how much energy I had, like my hair was growing my nails, like, you know, it was just all these great benefits, my skin was glowing, just so many cool things from juicing. And so, I started to become that kind of annoying friend was like, Hey, we're trying to make it my husband drink it, all my friends are just like shoving it in everyone's faces, because like kind of adding the thing that wouldn't make it colder. It just made it more palatable. So, it was like, this is actually a really good thing. And then my husband at the time, was looking to like start a new business. And I was like, we need open a juice bar like all these juice bars visited New York LA, which is really the only places juice bars really were at the time. I mean, this is 10 years ago, there wasn't it wasn't a very widespread thing. It was sort of more like, you know, hippie, dippie kind of a thing. And so, we, we sort of were like, Okay, how?
Like a little counter in the back of the health food store? Right?
Totally. So, so it's like, how do you take something like this and make it mainstream and you know, make it taste good. So that was sort of the aha moment. Like, wait, we could really do this. And a lot of the juice bars I visited, like, the menus were overwhelming, or just so far out there. And so, it was like, the main idea for an actor was like, we can take it make a very simple menu. Take normal things that most people see and make them taste good, which is kind of like what Johnny Ross did it 180 degrees you make you make raw food tastes good. Right? Right. Foods. Delicious. Yeah. So that's kind of you know, the beginning and it just, it really took off.
Opportunity met preparation. I know, there's a lot of hard work put into that as entrepreneurs ourselves. Nothing is an accident. Nothing is like a pure luck, but um, were you a certified health coach, then or did you decide to do that later?
No, I totally nerd it out on you know, like, sort of feeling lazy. I was like, Alright, I gotta find out why. Why do I feel this way? And yeah, I learned about raw enzymes. And you know, after 35, your body stops producing enzymes. So especially with that, yeah.
Okay, so we're getting close, right?
You don't produce any enzymes?
After age 35. Yeah, so it's right. So, it starts to pull from your organs and things. So, it's like pulling other places where raw food if you keep it under 118 degrees, it has all the naturally occurring enzymes, so our bodies can just process it. And that's a big part of why we feel so good on it.
Yeah, I have that. That is such the lightbulb moment that I had. Because we were vegetarian. We're vegan. Now. We were vegetarian at the time. So, we thought, Hey, we're doing everything right. But it was we were eating cooked food and so to feel that burst of energy. And also like I would eat with Ron and at the raw food restaurant and say, Gosh, I could go work out right now. Like when could you ever say that after you've eaten a meal? Like I that's how light and good I feel. I'm not hungry. But I feel super energetic. And that's one of the things I want the listeners to really like grasp because this isn't just like, Oh, it's trendy. Get a juice or, you know, I should drink it. Well, yeah, you should. But of course, you should. There's just that this is like, you're going to notice the difference right away for sure.
So, how is eating healthy a part of your life today? Like, I guess in regards to your mission at Nekter.
I'm such a firm believer in a little bit of balance because you know, you have to be able to eat out or have the social aspect. So, I do eat, I mean, I'm vegetarian for sure. Mostly vegan every now and then a little cheese.
You're a cheagan.
Yeah, that's all the only thing I do. But you know at Nekter we we've homemaker own cashew nut milk. So, we make that daily or hourly, depending on the store, or all throughout the day, I guess I should say. And that's the basis for our creamy smoothies and cashew we chose cashews that is like the creamiest it's the most like milk. Kids don't know that it's not milk. And that's such a beautiful thing about all these great nut milks, you know, or we'll use coconut water or we'll use you know, juice of some sort as a base. But that's like, really, I feel like what has always sort of set us apart. It's like you go to a lot of these smoothie places, and it's I would say its glorified ice cream. Like you're not really getting a healthy thing, right?
It's always yogurt. Ron, remember we go to what's the big smoothie place. Jamba Juice? Well, no, but they didn't have really juices, especially back then I think I don't know if they do but anyway, it was always like yogurt and this or ice cream in this and I'm like, Oh my gosh, like.
Yeah, so much sugar.
I'll never forget my first beet juice. Someone I think it was an acupuncturist. She was like oh, you know your livers congested and you should be drinking beet juice. And I was like, ooh, beet juice. No, there was a natural foods grocery store that ran an would go to, and they had a little juice bar, like I was saying in the back of the corner. And I just kept looking at, I thought I cannot do this beet juice. No way. I mean, eating beets is one thing, but drinking it. So, I did order it, and I thought it was going to hate it. And it actually was so delicious. I couldn't believe it. I loved it. So, I want everyone to know that some of the things you think we're going to taste gross are surprisingly really good when they're mixed. Right? So, what are the most important things to consider when you're making recipes? Because you're the brainchild behind all the recipes, correct? Yeah.
Yeah, that's my job, mostly. I mean, I think I strive for balance, because if you were to drink straight beet juice, you may not feel the same unless you're like a major beet lover, you know, by adding a little bit of ginger, bringing in some other flavors, cocoa cucumbers are great, because it's very just like light. And I love I mean, I'm a huge fan of greens, as many greens as you possibly get. But I think really trying to just balance the profile of something. So, it's not going to overwhelm the person drinking it. Yeah, we do have our hardcore people that do I mean, they may come in and order, you know, beet, celery juice and love it, but a stream person walking off the street. Yeah, I want them to have that negative experience. So, like, I strive to have it balanced. You know, I liken it to wine sometimes, like a very I agree with you. So, it's like, you know, we all started with maybe Boone's farm or white, like Zinfandel or pink Zinfandel, right? Like I think, at times, but so you start there with like a lighter, sweeter wine. And then you move your way fully. And like, obviously, your palate gets more refined, the more you and then eventually you're going to be this amazing gold Cabernet or like a Barolo or, you know, like, I love wine, too. But like, you.
We have that in common.
It's raw. Right? Right, and sort of slowly grow, you know, like, I didn't love vegetables. And then after drinking juices, I would start craving vegetables more and more. So, it's like, it's something that definitely changes and you do acquire the taste. So, I wanted to start with some stuff that was just very basic, very simple for like anybody walking in the street, you know, berry banana burgers, just like your basic strawberry and banana smoothie. You know, what blueberries are not milk tastes amazing, you know, but then you can work your way up to the greener ones. And same thing with juices, we just have a nice variety.
Smoothies versus juices. Can you get the enzymes from a smoothie?
So, anything raw has the enzymes. The difference between smoothies and juices is just like you're getting all the fiber, which if you are a person who doesn't eat enough fiber smoothies are great to get that in you a juice, you're actually separating the pulp from it. So, your body doesn't have to do that. So, it's putting all those nutrients like immediately in your body. So okay, like how you what's better for you? I mean, I love juices now, but it's great to do both.
Oh, okay. I�ve always wondered that too. And what about frozen produce? Is there, because I've read Oh, frozen is really not that bad. Studies show it's actually it's almost just as healthy. Is that true?
You know, I mean, there is it's funny to kind of go different ways with that. But it's frozen at the peak of freshness. So, you don't have this possibility of molding or aging and bacteria and all that stuff. But it you know, it is really I think whatever works, it�s kind of comes to that smoothies for smoothies. I love frozen fruit just because then you're not adding ice and all this extra stuff.
Yeah, it's you know, Alexis, I don't think I've told you this, but I literally was getting my nails done. And this probably was 10 years ago. And when the Nekter had just opened near us here in our area, the one close to our home. And this girl came in and she had a little Nekter glass and she was sitting next to me and I'm like, is that a juice? Where did you get that? There's a juice. There's a juice place in this plaza? I had no idea. It was really funny. It was the first time I ever heard of Nekter. Right? And I think we pretty much started going there like literally every day. Your child's college fund, you can thank us. We literally went every day. Did we not, Ron? We didn't miss a day; we would go to Nekter every day because it's close to us. And we loved it. And I did like the going back to the ice cube thing that you mentioned. Cuz you're right. I think that I must have had a bad experience with the juice that wasn't on ice. So, I don't know what that is. But people not did not do that somewhere else. I don't necessarily think you guys were the first ones to serve it on ice. Is that kind of like one of your claims to fame, too?
Um, I mean, kind of. I mean, I think that was kind of a mainstream spin on it. Yeah, kind of making it colder because it does become more palatable. Yeah, we sell everything per the ounce. So, if you order it over ice, we give you it in a larger cup. Because it's like the same amount of juice, which we've gotten some love for that. I love it. It's like buying 16 ounces of juice. Yeah, you know, shouldn't get less.
I love it. Yes, I was a big fan of the sublime. And I always got it like that they put in the gigantic, gigantic jar because I went Let's get it over ice. Yeah. So good. You can tell we're fans of Nekter.
I mean, the problem is I go in and I'm actually I want to go for the juice, but I'm getting the Healthy Nut or something like that, which is you know, heavier calories. So how do I battle that?
Though there so good. I mean, it's balance, right? If you're eating all your vegetables, then you can get your Healthy Nut or you know, like your more decadent one. But the thing is to like, again, it's all raw. It's all real. Nothing we're putting in there as bad. So, it's like, if you are truly eating the rest of your day pretty healthy, then go for it. You know, I love that one, too. It's, it's a yummy one with peanut butter. I added juice to it too.
I love it, too. It's funny you say that, Alexis, I do remember starting off like I had such, like, when I first started doing smoothies, I would get like the vegan ice cream, say at Mother's Market or whatever. And I get this like really decadent smoothie and thinking it was just the healthiest thing. And then I did have to gradually transition to juices. You know, it's not like instantly. Well, for some people, at least, especially if you have a sweet tooth and you're on a SAD diet, a standard American diet, you might it might take a little time for you to acquire the taste the love for some of this stuff.
And to be patient. I think with ourselves too. It's like, just ease into it as long as you're doing better than pat yourself on the back and move on. Right?
Right, better than yesterday. That's it. It's always a step in. Okay, so there's so much focus today on the ketogenic diet. What are your thoughts as a health coach on counting calories and carbs as a lifestyle? Do you believe in that?
I don't. I really don't.
We like, Alexis. She�s fun.
No, I mean, I think that truly, like people get so caught up in that and anything that stresses you out more than nourishes you in any way emotionally, physically. It's not it's not healthy, you know, and I, I have friends that used to get juices all the time. And then they switched into keto. And like, I remember looking at their skin thinking, oh my god, like they look like they aged. It's weird. Wow. Because it's so hard on your organs like eating the like the protein, like the protein and stuff like that.
It�s all the fat, right? All the fat and all the meat. Oh, God, that's like the anti-us diet.
I tried. I actually tried ketoterian thinking, Oh, see what this could do, which is a vegetarian version of keto. And I blew up my gallbladder pains awful, awful. Awful. And this was, yeah, so some people just can't handle it for sure. But it's just it's like, I mean, my theory is like, eat as much vegetables as you can, you know, and if you can fill up on all those nutrients, then you sort of can find the balance and other things. So, I think that instead of counting calories, vegetables or low calories or high nutrients, I mean, you can't find better things.
Let�s go back to blowing out your gallbladder. So, what happened?
You had to get it removed?
No, no, no, it just, it just sort of. I just had a lot. I was going to the bathroom a lot, but it was sort of felt like it just hit not a good wall. And so, I went off the diet and then just had to kind of get some liver bile salts to kind of help my body get back on track. It was it was intense. So, I did a liver cleanse or gallbladder flush recently to try to get all that out of there. Because if your body can't process the fat, it's sitting kind of blocking up the works. So, it's messing up your liver, your gallbladder, you know, and it's just on everybody's body can process that.
it was a vegan or vegetarian keto? So, for the fats was it like coconut oil, lots and lots of avocados?
I cheated a little I definitely did cheese on that one. Which was why my body wasn't super happy with me. But yeah, I mean, it was just loading up on nuts. And I mean, it was just a lot of fat. I mean, and little, like, you know, I was making little like, not like balls, you know, like, like, cut nuts and coconut oil. I mean, yeah, essentially, it sounds healthy. But it just like I said, depends on your body. And it's a bummer about all these fads. It's like, anytime you're completely restricting so many things from your body and having to be so conscientious of it. It's just, there's no there's nothing good. Yeah, unless your doctor puts you on something for a reason.
I have just like you said with the friends I've experienced that too. I have a couple friends that are like really obsessed with working out and everything they eat but then they'll be really weird about like you said, like a juice Oh, it's too high caloric or, you know, something weird like that. And you're like, no, nature always provides goodness. You can't mess with Mother Nature. Yeah, she knows.
Well, you know, Alexis, most people want to eat better but they just don't know where to start. Can you give our listeners maybe your number one tip for eating healthy?
My number one tip I think I started already alluded to it. Honestly, eat more vegetables. If you can just try to get more vegetables. It's got tons of fiber, so it's going to fill you up, you're not going to walk away from the table being hungry and loaded with nutrients, if you can try to shift your whole, like, you know, you look at all those plates that the government puts out and all that stuff, I don't follow that you're not a fan, I think your vegetables should be the biggest portion. If you can do that, then you're cutting your calories, you're adding the fiber and your body will naturally lean up and feel better have more energy. And then of course, if you can do some of that raw, it's always such a great kick too. And of course, if you can't stop and grab a big plate of vegetables, juice, that's where juicing is so convenient and easy. You know, I mean, like, yeah, being able to grab it in a cup. You're on the go. Great. You're doing that instead of grabbing. Who knows what, you know?
Yeah. French fries, French fries.
I do love fries, though.
I mean, we all do. Alexis, quick question. You have three ingredients. It can be a nut milk, it can be a vegetable, it can be a fruit to make a juice or a smoothie. What would those three ingredients be?
Oh my gosh, that's so hard. Because there's
Why do we have to limit?
Okay, okay. We have four ingredients to make that you can only use for the week. What would you use?
Okay, well, maybe on that, I guess if that's all I could eat. Yeah, right. I'm like, I would definitely use like a cashew to make the nut milk. She can do cheater nut milk, or you just throw soaked cashews in the blender and add water so that would give me my milky base. I would add spinach to that because we always try to sneak in our spinach and then some berries because I think it's such a clean, easy way to you know, make a nice smoothie. And then you're kind of getting a well-rounded you've got a little bit of fat you've got I mean that to me, has a really nice, you know, you got a little bit of fat totals you over you got the fiber and all the greens and then berries are low glycemic also, you know, so if I got one more thing to throw in, it would be like, a date or something to kind of give it a little yumminess a little sweetness.
Yeah, cuz you guys at Nekter. What do you use what do you use for the sweetener? Agave nectar or dates or both?
We have both in store so a lot of our recipes are agave. It's small, a small amount like in our acai bowls, we actually just rely on the fruit to sweeten it. And the beauty is you can add more or subtract as well because everything's made fresh right there. Yeah, we kind of leave it kind of leave it in the middle. So again, so it's palatable to everyone but also very customizable, which is nice.
It is nice. I love it. It's like the old Burger King slogan except the healthier version. So, your kids like when you were going through all this learning the recipes and you know researching were, they pretty open to it like were they like oh my gosh, Wow, this is great. Or did you get resistant?
Yes. And now Yeah, it's funny on certain things, you know, they would like want to go to 711 and get like an ice or whatever, after school and so one of the recipes are Orange Crush was my version but I think by including the kids in the recipe development really got their buy in so they helped me make it and so then they would tell the friends we made it up and they loved it then they were a part of it. They get so addicted to sugar.
Yeah, yeah. My little one would steal my green juice you know, and I love seeing all the little ones drinking their parents you know now everybody posts it. I'm like, gosh, I wish I had known when they were even younger because they were like, want to say well six and nine when we started Nekter so I gotten into green juice when they were babies I would have they would have been like raise it on the stuff you know?
Yeah, that's crazy. Our doctor. Ron I don't even know probably don't know this but our doctor she has two girls and they loved I don't even know the name of the drink at Nekter but it's a pink drink. He has a pink flamingo and they liked it and they like the color and so they always asked for that she was telling me and I thought that was cute because that's a good way also to get the kids into it is the color right the color. You need the sweet the sweetness in there, but make it fun, right so it's not like something you have to do like, like when we grew up there was no juice bars were no smoothies there was eat your buttered broccoli. Butter, your butter broccoli, it's good for you. So nowadays, you know we're in the times of Coronavirus. Everyone's concerned about keeping their immune systems as strong as possible. What would you suggest for people who are looking right now to boost their immune system?
So, there is there's so much out there. I personally have upped my vitamin D for both my kids and I because I just think it does help the immune system but getting aside from supplements and all that. I mean elderberry obviously it has been really popular during all this to which I do you believe in to be honest. Again, it really comes down to Can we put more fresh fruits and vegetables in our life. I think at the beginning of Corona, everybody was stocking up on all the frozen food, myself included.
Us, too. I never saw the freezer look like that ever.
Yeah. And it was like I bought healthier stuff. But it's still I felt I felt it. So, like a week or two in, I was kind of cracking up just going like oh my gosh, I really need more fresh fruits and vegetables. So, it increases so many you know your energy and all those things, of course, but it also just enables your body to cleanse itself, it helps your body, you know, our livers are a huge part of our immune system. And I think people don't even realize this. I think a lot of people drink more in the beginning of COVID. Yeah, so like, here's your poor liver, and then you're trying to like make your immune system strong. And it's such a big part of it.
So, get back getting out right, not getting the sunlight and not getting the fresh air. And so, all that kind of created, like a very unhealthy environment for so many people. So, I think people are realizing now like, dang, I gotta get out of the house, I�ve got to get fresh air. And you know.
And that's natural vitamin D, you know, I mean, if you can boost your vitamin D and boost your vegetables and fruit, I mean, even fruits, there's so many things so many people are afraid of fruits and because of the sugar, right that there's so many incredible antioxidants in all these bright red fruits that taste amazing. And then you satisfy that sweet tooth and a half the way throughout the day, then you don't kind of crash later. Yeah, and oranges. You know, all the citrus fruits with all the vitamin C, it's like, there's just nature has provided all the things we need to boost our immune system. We're just so far from it most of the time that you know, or we're worried about the calories or you know, and it's just it's so silly.
It�s really silly.
Yeah, Alexis, how do you feel about taking supplements versus food itself? So, what's the better way to get nutrients? In your opinion?
It's funny, when I first started Nekter, I was all like, no, we're not doing any powders. We're not doing anything. Everything should be real food; I was a really strong proponent like I just get real food in you. Now the more I've studied nutrition and understood that because we're over farming soil, there's all these things that we're not getting an apple today is not as nutrient dense as the apple 100 years ago, because of our farming practices and all these things. So, I do believe there's a roundabout way to answer that question. But I'm getting there. I do believe that we do sometimes need to supplement because it's hard. I mean, unless you're eating fruits and vegetables all day, which would be ideal, which most of us don't, you might be really bloated if you try to start right off the bat. But like you do need a little bit to supplement and so I'm not against I mean, I take magnesium at night helps with my migraines, there's definitely some things that we all get deficient in. Even if you're really healthy, you know, just depending on how your body processes things. And the older I get, the more I realize that.
Yeah, isn't that true? I know, because I feel like we're 100% vegan, we're mostly organic. And we'll get organic everything whenever we can. It's very rare we don't. So, like, I just got my blood tests back and everything was great. There were a couple things that I was just surprised about, like, Oh, your vitamin D is a little low. I'm like what I will since COVID, we've been walking all the time. So, I get more vitamin D than ever, and I take 5000 milligrams a day is still a little low. And then certain things like electrolytes, and I think vitamin B, which is an especially if you are doing a plant-based diet iron. What is it B? Is it b 12 that a lot of vegans are deficient in so like those kinds of things? It's good to supplement right?
Yeah, and those are what exactly I do. It's so funny. Yeah. Because same thing I'm outside I'm not I mean, I'm I really should be better about you know, not being outside. I love being outside, I hike a ton. And I was low in vitamin D too, which goes to show you like it's not it's it is like a lot of it's how it's converted or absorbed into our bodies. And that's where things you know, that's where supplementing you kind of have no choice sometimes, you know, and yeah, B vitamins. I drink a ton of kombucha to try to get B vitamins in me, but I still have to supplement.
Yeah, for sure. That's good to hear. Because I know that that was and I love that question. Because, you know, we just can't and the soil is different. And, you know, even if you're even if you're doing an amazing job, there's just some things that your body is going to need and get those blood tests and figure out what they are. And yeah, get your juices and all that good stuff.
Not only the juices, I love the ice cream. You have the vegan ice cream is addictive. And I you know, I know you don't focus on calories, but I think it's like 180 calories a scoop?
He's a calorie counter.
To me, yeah. It�s amazing.
It was funny when I made that up, because if we tried all these different machines, like from a snow machine where you put the liquid in, and it's like, spits it out all these different machines, and this machine was like the best machine we can find. We've had a lot of issues with the machine. From a business perspective. It's been a nightmare. So, like looking at other ways. Yeah, they weren't the most. I mean, it was a great machine to make like really quick gelato, but just didn't quite work. So, we're working on that. It's you know, lots of things as we go.
We actually have a caller calling in. Jonathan is on the line and he wanted to ask you some questions. Are you okay with that?
Yeah. I am.
Caller, Jonathan
Thank you so much. Alexis, hi. I want to thank you for creating such a wonderful business such as Nekter. You know, I, I tried juicing at home and it�s so time consuming with the setup and cleanup as you can imagine, and just having the luxury to go to Nekter, my hometown of roasted beets has been a godsend. I just want to thank you for that. Yes. My question is probably a common one, it's involving, basically juicing versus smoothies, not worried about not getting enough fiber or other nutrients from the pulse in my day when I do so. It's my question, you know, where the advantages and disadvantages of juicing versus smoothies and would you recommend a balance between the two?
So, I think it's such a great question. I am, I'm a fan of both, but it is definitely dependent on you. So, a lot of people struggle to get enough fiber in and that's where smoothies are such an amazing thing to add. However, if you are struggling to get all the nutrients in, that's where juicing is such a great thing because we if you if you were to blend what goes into a 16 ounce juice, it would probably be like a gallon of smoothie, which would be a lot to get in your body probably be very gashes and hard to get in together. If you were to put it in through a juicer, you're actually separating the juice from the pulp so it's easier for your body to like immediately absorb it and really flood your body with all those nutrients so I think they're both great but if you are really struggling with fiber which I know sometimes people are then smoothie is always such a great way to go but maybe both if you can.
Maybe alternate like every other day, right?
Yeah. And you can I mean I think Gosh, just like make a smoothie for yourself at home and then grab a juice when you're out at Nekter you know there you go in our lifestyle right I mean, it's such a you can't go wrong adding more fruits and vegetables to your to your life.
Is there an ideal time to juice or have a smoothie or doesn't not matter? Do you get the benefits no matter when you eat?
You know, I think there's a lot of research about first thing in the morning really flooding your body and I know like the Medical Medium and there's a bunch of different you know, the celery juice thing where people are drinking that before their coffee, but you're fasting overnight if you break your fast but nutrients it is going to be absorbed really fast. But again it's like if that doesn't work for you then you do it works because if we're so rigid and trying to make things happen and then it's not doesn't work for our schedule, then it then it doesn't work at all so I mean I tried to do the celery first thing in the morning making it myself and I was like oh my gosh, it is such a mess. Sorry and I was just like oh my gosh, this is ridiculous. But you do feel great getting it in your body right away but you know not if it's going to stress you out getting there.
Yeah. Oh my gosh, does that answer your question, Jonathan?
Yes, it does. Thank you so much. I�m going to go to Nekter right now Thank you.
What are you going to get - a juice or a smoothie?
Their Scoop ice cream is amazing. It's 100% plant based. It's amazing.
I remember the first time I heard the buzz word superfood. It sounded like I should eat it but I honestly had no idea what that meant. So, what actually makes something a superfood?
I think anything that has like anti-cancer loaded with antioxidants, you know all those great buzz words make something a superfood. So, acai is, a superfood, there's trending superfoods. So, when I say the bowls first came out that was like the big you know, superfood and it's been around forever in Brazil, they do that for energy out there. Anything that is just loaded with nutrients is a superfood. So really in my world, I think all fruits and vegetables are superfoods. But of course, there's always going to be ones that are more trending and more, you know, I've traveled quite a bit and I usually ask, you know, like, cab drivers or guides or whatever, like, Okay, what do you guys use? Because there's so many cool, like fruits that are come from the jungle. And I mean, there's one called sour SAP, and they say it's like anti-cancer fighting, you know, an Amazon so we brought stuff in and you know, and just afterwards. Yeah, yeah, yeah, there's so many cool ones that and I'm just starting to be able to like, ship them here and kind of get our hands-on things. But these things have been used forever in these cultures. It's such an innate thing to use the fruits and vegetables that are around us.
Yeah, and the acai bowl. My friend said she gets the pitaya, is that how you say it?
Yeah. So that�s the bright pink one.
Yeah. What is that? Is that a fruit?
It is a star fruit of a tie specifically grows up the side of a volcano. So, it's Yeah, I'm sure you've seen like the Asian starfruit it's white in the middle with the little black specks. Yeah, and it has like spines on it. If you haven't, Google it.
Sounds like a like a sea urchin.
Yeah, yeah. If it grows up the side of the volcano, that's where that vibrant pink comes from. And that's just, it's just more nutrients from that volcanic soil. So, it turns it pink. Oh, yeah. So, it's really cool. And there's other it comes from other countries too. It's not quite as vibrant but it's just that's what about pink flamingo with the kids love because it is its hot pink. I mean, it's like 90s hot pink.
Whereas the acai is more like a dark purple. Right? Yeah, that's a fruit too, isn't it? Is that a fruit? It�s a berry. Okay, equally as good for you or it just depends on what you're seeking?
I mean, they're all loaded with nutrients. Again. It's just Yeah, they're all superfoods. They're all you know, again. And that's another thing I will say going back to kind of the superfood thing. It's like, anything you're doing if you're varying what you are putting in your body, you know, so have the potential one day and then have the Aussie the next your body's going to be really grateful as opposed to eating the same thing every day. Like there's no I hate this every day and you'll die now magical. You can fly.
Ron, tell her about your allergy.
This is a pre Nekter smoothie. I liked peanut butter smoothies. And I would have the largest bowl of whatever they offered. I would have it every day I get extra peanut butter. And did this for at least a couple years.
He'd yell at the guy, more peanut butter. No, no, that's not enough peanut butter.
Yeah, yeah, the guy was not only was I getting what I was at also to say I was developing a rash on my leg. I'm trying not to do the same thing to almond butter, but it was the mycotoxins obviously in the peanut butter that eventually had to give it up.
Aflatoxins I think, right?
That�s a fancy word. I�m impressed you guys know that.
Peanuts aren't that healthy right and so because they are moldy too. Yeah, I mean, I'm so glad for all these nut butters that have come into the world.
Yeah, if you just stagger. If you love peanut butter but I did the same thing I kind of the same story I gave myself food sensitivity to almonds because I was doing almond milk and almond flour tortillas and almond dressing and all the sudden it's like yeah, okay, a little overkill on the almonds you know, so I stagger now.
Your body just knows. Yeah, your body will give you reactions. I think I did that with soy when I first became vegetarian. Do you remember the soy days where everything was soy burgers or ice cream soy you name it everything was soy and I just thought it was doing a good job and of course I had I ended up having like way too much estrogen in my body from the Phytoestrogens and from the soy so yeah, you know.
What�s the most popular juice and the most popular smoothie that you sell because I don't have to prepare each day to make sure you're fully stocked in the store. What is the most popular smoothie?
Popular juices are Greenie which is the greenest that's what I drink every day. And that's like the more celery-based juice and then our Toxin Flush which is the apple based one but they're both green. So those are our two number one sellers. And then in our smoothie I think the Pink Flamingo�s pretty high up there that's so popular with kids and teenagers and then I think that that is the other one so that's like people coming in and out you know it's loaded with protein so it's a nice good one and you can choose almond butter or peanut butter, so you just alternate.
Yeah so going back to how you said when you started you wanted a clean simple menu you didn't do the supplements Have you guys since added those are you thinking of it are you going to keep it as is or did to bring in a few things?
Just because as I expanded my knowledge you know you have to kind of evolve so I you know, there's certain things you can only get us powder. So, when we bring an elderberry it's in a more of a powder form. You know, we put we offer bee pollen on top, you know different hemp seeds, different things like that, trying to keep it in more like the whole food component, but there's just certain things that offer such a great boost that we can do it and then people were asking for protein powders. So we've developed a really clean protein where we have a way and a pea protein that we developed actually finally just did our own version because it's like the ones we found on the market you know, they're loaded with sugar they're you know, the types of fillers and additives and it's really hard so we finally just developed our own of those to just to offer something Wow, something different.
So, you have to cater to people who aren't vegan, obviously that want their whey protein and do you - I thought I saw yogurt. Do you actually do yogurt on the menu too, is it vegan?
Yeah, it's this great brand. And I have been trying yogurt forever. It's been something that it's kind of an interesting thing to be added to smoothies we offer it you know now we're putting it on top of bowls and it's such a great component because it has the probiotics. It adds that yummy like from the pumpkin bowl and I love it because I was eating it the other day and I was like; this is like pumpkin pie with whipped cream because it's a vanilla like coconut yogurt. So, it's like it has all the elements.
Yeah, it's so good. It's like Pumpkin Pie but you don�t feel so bad about eating. It's really good. It's really good.
Okay, thanksgiving dessert.
I know. I always like when Ron would go to pick it up, I�d be like, tell me if the pumpkin smoothie is back. I'd wait for it like every fall. Plus, I mean, it's also like, seasonal because you don't eat pumpkin very often. And it's so good for you. So, you do want to take advantage of those things that are in season?
Yeah, for sure.
So, going back to the celery juice conversation, because I have heard about it. I actually love the taste of it. But is so that is a real thing. Right? What is this all about? What's the celery craze about?
From what I know it's celery has a different salt in it that can only be found in celery, and it's supposed to be amazing for detoxifying the liver, the body, you know, so yeah, so we sell a bottle of celery juice, you can buy six bottles and drink that every morning before your coffee to make it more convenient because I struggled with the full feel of it. But it's great. To be a light, especially for people who are doing like intermittent fasting. It's great to like get that in your body because it's not super high calorie. So, it won�t throw you out of fasting, high water content. Yeah, everyone at our office did it we first started and like you will not believe the stories about the cleansing components. It was like okay, too much information. But I mean, everyone has different things going on. So, it's kind of funny.
That�s a great way for someone who wants to cleanse but doesn't want to do the whole, let alone fasting. Even just restricting your diet can be difficult, you know? So just doing something like that where it's simple. And you know, gradual. So, what would you take, like a glass and morning how much do you need?
The Medical Medium says like 16 ounces, but they say to work up to it? Oh, yeah, yeah, we added a little bit of lemon enters to kind of make it a little more palatable because yeah, I'm with a lot to chug down. Yeah. But it is yeah, to get 16 ounces of straight celery down is a little rough.
That is awesome. It's so fun talking about all this. We're also passionate here because we're all kind of foodies and healthy foodies. And have you ever seen that. It's like a slideshow. It's called God's Pharmacy. And it goes through all, you got to Google it. It's all the fruits and vegetables and the shape and how they coordinate with parts of our body. Like walnuts look like a little brain, right? If you crack open a walnut it looks like a brain and those are good for your brain and carrots look like the iris like when you slice the carrot and those are really good for eye. It goes through like every fruit and vegetable and it's it connects the dots of how these things are really helpful. But it is.
Yeah, it's fascinating like the walnut in the brain. I mean, it really does look like a brain. Yeah, if you think about how amazing our bodies are, it only makes sense that the world is sort of created in a way that it's that magical to you know, I mean, there's so many like things really do make sense. To be
French fries don't come out of a tree.
But, they're so good.
They are so good. I have never met a vegetarian or vegan who doesn't love French fries so if you if you guys are listening and you are one let us know because I want to meet you. You�re an anomaly.
You�re a hero of ours.
We�ve got to have our little cheat. Yeah. Oh my God, this was so amazing. You're such a wealth of knowledge. Is there anything you want to leave people with a little tip a little tidbit? Something they could do to get their kids getting on the right track or anything like that?
Yeah, I mean, I think sort of with all lead up with the kid one it's so easy to get people involved when they're part of it. So, like my sneaky spinach book like we talked like the sneak in the spinach sneak in the smoothie, you know when the kids not look the child's not looking. So when they read it then they're like okay, we want to do it but like making them a part of it and including them in the recipe creation and having some fun that's such a great way to get kids involved and have some ownership in what they're eating and understanding it Yeah, and then I think for just overall I mean if you just try to be more like aware of the fruits and vegetables you're putting in your body and just trying to up it you will notice the difference.
Ron and I talked about this all the time because we used to have such bigger appetites like before we ate, you know we're totally plant based. But before we just needed much more food because, like you were saying, we�re not getting satiated we're not getting that full feeling from the fiber and these veggies and Ron, especially. No, it�s true. Like large quantities and then now people go Oh, you guys don't eat anything. Well, no, we're really fuller faster. And we you know; we eat until we're happy and that's great and you don't you don't feel that need to snack so much. You don't get those sugar cravings. You don't get those horrible bad thing cravings because your body's getting all the healthy fats and all that good stuff.
Yeah, and I can I think like when I first started juicing It was like flooding my body with the nutrients I wasn't craving and it�s kind of realized, like, you start really looking at the food you were putting in your body before. It's I mean, a lot of the food the fad, the standard American diet, I mean, it's so well named it there's not a lot of nutrient density in the majority of the processed food so your body like you may think, okay, I just shoved my face full of food, but like, from a nutrient standpoint, it probably didn't get a whole lot. So, it's like I'm still hungry. You know, you ever eat a bunch of something bad and you're like, why am I still hungry? How is that possible?
Yeah, and even put, they put like additives in the food to actually keep making you crave more like, like talking about chips like snacky kind of foods, they'll put some kind of ingredient that makes you Ooh, I got a little bit I need more until I feel satiated. And so, Doritos, Cheetos, those kinds of things. It's just you need more and more and more and we've all felt that right? You're like Gosh, it's good, but I'm still not quite feeling you know, satisfied. I can't stop you know, gray area. Yeah, it is scary. It's crazy. It's crazy how we grew up I mean; I grew up drinking Kool Aid and you know all this like crazy stuff. It's just amazing for anyone listening who wants to get healthy you can do it and you know what? It's just baby steps like Alexis said Be gentle with yourself. Try one thing maybe it's just the celery juice or maybe it's just maybe you get a juice a couple times a week and that and then you get little by little by little just becomes so easy to one day. You literally don't crave that food anymore. It's very let me run it. I don't it's very rare. We even crave anything like that would be considered unhealthy. That's true. That's really true.
Alexis Schultz
Except for the French Fries.
Yeah, and the wine and the Nekter Scoop. You guys had that blue, so cute. You had this like turquoise. Do you still have the turquoise ice cream?
It was like a Summer Special. But it was blue. We I made it blue with spirulina. I made with vegan cookie dough. It was like I don't know nothing we use it's like artificial colors or any you know, I'm like I just yeah, there's a lot of integrity in our recipes. So, there's so many vibrant colors charcoal to make things black for Halloween.
Yeah, the charcoal! I like your charcoal lemonade. Yeah, it's black. It looks people who have never had it might be like yeah, I was that's not going to taste good, but it doesn't taste just like lemon.
Yeah, yeah.
Ron bought me the blue ice cream for my birthday. And I was like, Whoa, it matches the turquoise of your logo and your branding. I'm like how did they get this color?
We have a blue birthday cake smoothie coming up in October. I'll give you guys a little. Yeah, it's a fantastic birthday cake but it's everything was really clean and then it makes that blue I love it.
I love that you have kept the integrity of keeping your vision. I think that's what made has made your brand so great that you know the simplification and sticking to your roots, so to speak. Yeah. Roots of you know what you wanted what you knew people needed. Like our caller said thank you for doing what you do in the world and making the people healthier.
It was so great having you we appreciate your passion, your knowledge and bringing Nekter to the world. Oh, and the Scoop that will knock your sweet tooth socks off. To learn more about Nekter Juice Bar visit them at www.NekterJuiceBar.com and you can also get Alexis at www.AlexisSchulze.com and that's two s's in there. Stay tuned next week for a special guest and get ready to discover what the hack is going on in your home and your life. We'll see you then!


Thunderbolt™ 3 brings lightning speed and performance to USB-C, creating one thin, reversible compact port that delivers the fastest2, most versatile connection to any dock, display, or data device.
1 Thunderbolt™ 3 provides DisplayPort, which can natively connect to all displays with DisplayPort and mini-DisplayPort, and via adapters can connect to all other modern display interfaces, including HDMI, DVI, and VGA.
2 As compared to other PC I/O connection technologies including eSATA, USB, and IEEE 1394 Firewire. Performance will vary depending on the specific hardware and software used. Must use a Thunderbolt-enabled device.
Speed Freeks ….ITS HERE !!


We take your privacy and security very seriously, with options to control who can see your posts, pictures and profile, you know your profile is safe from strangers. We will never provide your information to any third parties. With such an open network, we try our absolute best to keep your identity safe and secure using dynamic privacy control.
We offer a wide range of social features, including photo sharing and instant messaging, with new features added all the time. Its extremely talented and hardworking team of developers all come from different backgrounds and vary in age, because of this, Cubik Network is uniquely different. Each and every developer and designer behind Cubik Network have very creative minds, we only give the best to our users!


On Italpouf you will find lots of products dedicated to children and teenagers. A Kids collection contains safe, beautiful and eye-catching products intended for children. These products have been designed and prepared for children who are very demanding users. High-quality bean bags for children, made of certified materials certainly will satisfy any taste.


text:
<?php namespace App\Controllers\Frontend;

use App\Controllers\BaseController;
use \Bloggy\Repositories\Page\PageRepositoryInterface;
use View;

/**
 * Class DashboardController
 * @package App\Controllers\Admin
 */
class PageController extends BaseController {

    /**
     * @var \Bloggy\Repositories\DbPageRepository
     */
    protected $page;

    //public function __construct( PageRepositoryInterface $pageServiceProvider )
    //{
    //    $this->page = $pageServiceProvider;
   // }

    public function home()
    {
        return View::make('frontend.index');
    }

}

redpajama_set_name: RedPajamaGithub


Let's be clear about ASP.NET and the .NET Framework. They are different. ASP.NET has a dependency on the .NET Framework, but it is really defined as the collection of controls that are in Chapter 3, plus others. The .NET Framework brings a different set of tools.
The controls that are in ASP.NET are user experience focused — they focus on the way the user views the application. The tools that are in the Framework are transport focused — focused on passing information back and forth between client and the server. If you look at the System.Web namespace (which is where most of these bits are stored), you'll quickly see that most of the classes within start with "Http." There is a reason for that: HTTP is the transport protocol.
This is important because manipulating the information that goes back and forth between the client and the server is the first and best way to do anything off-trail in a Web application. Whenever the default condition of the control or the server or the client isn't exactly what you need, the first place you turn is the classes of the System.Web namespace.
Controls in ASP.NET and controls in the .NET Framework overlap quite a bit, but each group is distinct. You should always keep in mind which tools are at your disposal and how best to use them.


The time has almost come. Another week and you'll be able to get your hands on Breaking Benjamin's highly anticipated Dark Before Dawn album. But in case you want an early preview, the album is now streaming online via iTunes Radio. Check out the disc as part of iTunes First Play program here.
Fans have already embraced the single "Failure," which is currently topping the Active Rock charts. In addition, Breaking Benjamin have unveiled the preview tracks "Angels Fall" and "Defeated" in advance of the release. And just last month, Loudwire's readers voted Breaking Benjamin's Dark Before Dawn as the June Release of the Month. Now you can hear the full album before the June 23 street date.
If you like what you hear after listening to the iTunes album stream, you can purchased the disc via iTunes or head over to Amazon if you prefer. The band is touring in support of the album and their dates can be found here. And if you're around at 2PM ET today (June 17), Loudwire is hosting a chat with the band on our Facebook page.


Elkin Sports Performance and Manchester Football will team up this spring to offer off-season training. The sessions will include speed, agility, conditioning, and flexibility.
The sessions will be held at Manchester High School.
We will run the sessions each Monday and Wednesday from 5:30 – 6:30 am.
ESP is offering a discounted team training rate to the Manchester Football Players at a cost of $95.00 for all 12 sessions.
You can sign up by going to www.ElkinSportsPerformance.com website under the team training tab, click on Manchester Football and you will be able to fill out the waiver and pay online. The first option and the first payment of the second option will be due on the first day of training, April 17th. Should you choose the second option, the second payment will be taken out on May 15th.
If session is cancelled due to weather, a makeup session will be set up by the Manchester Football staff and ESP.


text:
Q: Is it a reasonable to have the following in the BSpline? I have a closed 3-order(degree 2) BSpline which has the following parameters
9 control points
14 knot points
why the relation is 9 + 3 + 2 = 14?

A: The relationship between a b-spline's order (N), number of control points (C) and number of knots (K) is either
K = C + O - 2
or
K = C + O
The choice depends on the convention used for the initial and final knots.
Some libraries, OpenGL's old auxiliary library being an important example, store an extra duplicate of the initial and final knot value.  These implementations will have K = C + O.   If you examine the algorithms used for evaluating b-spilnes, the duplicate initial and final knot values values are not required.  For this reason other libraries, opennurbs and Rhino 3d's SDK being notable examples, have K = C + O -2.
More information is available at http://wiki.mcneel.com/developer/onsuperfluousknot

A: Your B-spline could be a degree 2 perioidc B-spline, which will have two duplicated control points at the end, which are identical to the first two control points. For such cases, when displaying all the 11 control points, it will look like there are only 9. It is also possible that the software you are using decides not to store the two identical control points in runtime data structure or C++ class and you will end up seeing 9 control points with 14 knots.

redpajama_set_name: RedPajamaStackExchange


Although we know that the majority of the ogham writings were made on wood for everyday use, (as chronicled in the Táin ) the only texts to have survived to the present day are tombstones and other stone markers, the majority of which were made between the fifth and seventh centuries CE. These stone markers were found in Southern Ireland and the West coast of Britain, among the ancient Irish settlements there.
Archeological digs at the La Tène site in Western France have changed the way in which Celtic art and technology is viewed by the modern world. It was initially suspected that a society so lacking in any form of written record keeping (ogham was a later addition to the Celtic tradition) would be unable to produce the geometrically and technologically complex works of art that were produced contemporaneously by the Greeks and Romans. However, examples of knotwork, metal-working, pottery, glass, and geometric circle-drawing of an extremely sophisticated nature were uncovered at La Tène . Simple geometric elements such as parallel lines, concentric circles, and chevrons later are merged with compass construction techniques to create complicated geometric patterns. In Kirkburn, (East Yorkshire) a sword of over seventy pieces, including a worked-iron blade, studs, and scabbard plates, was discovered. Its intricate construction and design attest to the skill of Celtic craftsmen.
Ashe, Geoffrey. Mythology of the British Isles. Methuen London, London, 1990.
Ashe, Geoffrey. Kings and Queens of Early Britain. Methuen, London, 1982.
Barber, Chris. Mysterious Wales. Granada, London, 1983.
Brander, Michael. Scottish and Border Battles and Ballads . Clarkson N. Potter, Inc., New York, 1975.
Buchan, David. Scottish Tradition. Routledge & Kegan Paul, London, 1984.
Cantor, Roman F. The Medieval Reader. HarperCollins Publishers, New York, 1994.
Danaher, Kevin. The Year in Ireland. Mercier Press, Dublin, 1972.
Flanagan, Laurence. A Chronicle of Irish Saints. Blackstaff Press, Belfast, 1990.
Goetink, Glenys. Peredur: A Study of Welsh Traditions in the Grail Legends . University of Wales Press, Cardiff, 1975.
Hartley, Dorothy. Lost Country Life. Pantheon Books, New York, 1979.
James, Simon. The World of the Celts. Thames & Hudson, London, 1993.
Knightly, Charles. The Customs and Ceremonies of Britain. Thames & Hudson, London, 1986.
Loomis, Roger Sherman. Celtic Myth and Arthurian Romance. Columbia University Press, New York, 1927.
Loomis, Roger Sherman. Wales and the Arthurian Legend. University of Wales Press, Cardiff, 1956.
Murphy, Maureen O'Rourke, et al. Irish Literature: A Reader. Syracuse University Press, New York, 1987.
Rees, Alwyn and Brinley. Celtic Heritage. Thames & Hudson, London, 1961.
Simpson, Jacqueline. The Folklore of the Welsh Border. B.T. Batsford, London, 1976.
Toulson, Shirley. The Celtic Year. Element, Shaftsbury, 1993.
Towill, E.S. The Saints of Scotland. St. Andrews Press, Edinburgh, 1978.
Trevelyan, Marie. Folk Lore and Folk Stories of Wales. Elliot Stock, London, 1909.
Yeats, William Butler, ed. Irish Fairy and Folk Tales. The Modern Library, New York, 1994.


What began in 1970 as a day of celebrating Mother Nature, Earth Day has come a long way since its early roots. At that time, the world was truly a different place. It is quite difficult to imagine now, but then companies could use a variety of harmful tactics when discarding waste. For example, a corporation could spew toxic black smoke into the air and/or dump toxic waste into a nearby stream, and both were completely legal. Both acts could not, and would not, be tried in court.
How was all this remotely possible? This was because there was no EPA, no Clean Air Act, no Clean Water Act. Lamentably, there were no legal or regulatory tools to protect our environment.
As a result, in the spring of 1970, Senator Gaylord Nelson created Earth Day as a way to force these types of issues into the national spotlight. Twenty million Americans demonstrated in different U.S. cities. They protested against the harsh treatment of the land, air, and water, and thankfully, their rally cries were answered. That December, Congress authorized the creation of a new federal agency to tackle environmental issues, the U.S. Environmental Protection Agency.
Today, Earth Day has become not only a widely known celebration, but a day of political action and civic participation. It is the day that people across the world sign petitions, march, meet with local officials and complete local community service projects. It is a day on which trees are planted and trash is picked up. However, it is truly so much more. Faith leaders, including Pope Francis, connect Earth Day with protecting God's greatest creations—humans, biodiversity and the planet that we all live on.
Educate and raise awareness about the accelerating rate of extinction of millions of species.
Achieve major policy victories that protect broad groups of species, as well as individual species and their habitats.
Build and activate a global movement that embraces nature and its values.
Encourage individual actions, such as adopting a plant-based diet and stopping pesticide and herbicide use.
What are a few ways that one can join the celebration? The greatest contribution one could do would be to join or launch a community service project. According to the United States Environmental Protection Agency website, there are a variety of service projects across the nation that need help. For example, there are regional "Healthy Watershed" programs, which focus on prevention of deterioration of local watersheds. There is also the "Tools to Reduce Waste in Schools" program, which focuses on how schools and school districts can reduce the amount of waste generated. A guide to this program, among countless others, is all available on the EPA website.
Since its creation in 1970, Earth Day has become a global phenomenon, with more than 1 billion people in 192 countries now taking part in the widest civic-focused day of action in the world. In the end, Earth Day is not just a day, but a movement.
Previous ArticleIt's A Grand Life – Planning a Guilt Trip?


text:
Lewis Hamilton: He talks about the "most traumatic half" of his life
Lewis Hamilton was racially abused by his classmates, consistently crushed and abused by lecturers. In the podcast, the Formula 1 document holder spoke about his troublesome faculty days.
These are the traits that get below your pores and skin: In the hit podcast On Purpose, seven-time Formula 1 world champion Lewis Hamilton, 38, talks about award-winning digital strategist Jay Shetty, 35, "the most traumatized and troublesome". half of [s]"Lifelong": his faculty days. "I used to be bullied after I was six years previous," recollects the Mercedes driver. His classmates would abuse him with the "N-word", beat him recurrently, and even throw bananas at him.
Lewis Hamilton was 'usually bullied by greater, stronger and bullying boys'
Lewis Hamilton needed to study to defend himself early. At the age of 5, he took up karate to combat racism. Hamilton mentioned this on Instagram in 2020. The Formula 1 driver first attended Pertree Spring Primary School the place he was "one of the three coloured boys". "I used to be usually bullied by greater, stronger, bullier children," Lewis recalled in an interview with Jay Shetty, printed on January 23, 2023. The highschool had solely "six or seven black children out of 1,200 college students."
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A publish shared by Lewis Hamilton (@lewishamilton)
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Constant teasing, issues being thrown at you want bananas, or folks utilizing the N-word…identical to that, stress-free. People name you 'half-caste' and do not know the place you belong. It was troublesome.
"Three" of his black classmates have been at all times positioned in entrance of the principal's workplace, Hamilton recollects. "The director loves us, particularly me," Lewis continued. Having received greater than 100 races, he's now thought-about the most profitable Formula 1 driver of all time.
Lewis nonetheless struggles with the scars of his childhood and youth and commenced telling his story in 2020 as half of the Black Lives Matter motion.
Hamilton coated up racist abuse: 'I did not need my dad to assume I wasn't robust'
The 38-year-old grew up with his mom, initially from Birmingham Carmen Larbalestier and her stepfather In Stevenage, Hertfordshire, England. At the age of twelve, he settled in his father's home Anthony Hamilton, whose dad and mom got here from the Caribbean in the Nineteen Fifties Grenada migrated to Great Britain. Father throughout the traumatic faculty years Anthony was one of the important anchors for Lewis – She wrote on Instagram in 2020 that she was a "highly effective particular person of colour to elevate up."
Still, Lewis Hamilton mentioned, "I did not really feel at the time that I might go house and inform my dad and mom that youngsters have been calling me the N-word or that I used to be being bullied or crushed up at college in the present day as a result of I did not wish to. My dad does not assume I'm robust," she explains on the On Purpose podcast. Hamilton was "in opposition to the system [ihn] put and [er] swam in opposition to the present. There have been many such issues [er] pressed."
Formula 1 driver reveals public resistance and energy
Lewis Hamilton is now utilizing his ordeal to encourage different victims to stand up in opposition to racism. At the racetrack, she wears Black Lives Matter shirts, and may be photographed kneeling and typically elevating her fist — an indication of solidarity, energy, and resistance.
Lewis Hamilton took a knee in assist of the Black Lives Matter motion. The image was taken earlier than the begin of the Bahrain Grand Prix on March 28, 2021.
© ASSOCIATED PRESS / Andrei Isakovich / Picture Alliance
The Formula 1 driver participates in demonstrations, raises his voice on social media and based the charity Mission 44, which goals to assist younger folks from deprived backgrounds. In Formula 1, the place Hamilton is the solely black racing driver, he has teamed up with his Mercedes racing crew to extend variety in its ranks.
Sources used: podcasts.apple.com, telegraph.co.uk, instagram.com
#Subjects
Handball World Cup 2023: Half-empty halls cause irritation
After finishing his career – Sebastian Vettel suddenly receives an offer

redpajama_set_name: RedPajamaCommonCrawl


text:
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Steven Saus' work has appeared in anthologies and magazines both online and off. He publishes as Alliteration Ink. You can find him at stevensaus.com and alliterationink.com.
Steven Saus injects people with radioactivity as his day job, but only to serve the forces of good. His work has appeared in multiple anthologies and magazines both online and off. He also publishes as Alliteration Ink. You can find him at stevensaus.com and alliterationink.com.
I can be reached by e-mail at the addresses below. If you are wishing to contact me as a publisher, please see this page.
For interviews, as an author, etc.
To contact me about publishing-related issues.
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Since before I can remember, I've pinned countless gorgeous white kitchens on my kitchen Pinterest board. Because of the ups and downs of our kitchen renovation, and because I often suffer from decision paralysis, it took me a long time to decide on colors, tiles, and textiles. I mean, let's be honest. Picking out a nail polish color at the nail salon is my own version of hell, haha. That should give you an idea of how long it took for me to put all of this together.
Our kitchen is still under construction, but as soon as it's done I promise to do a grand reveal! Until then, here are the items I've purchased to make our white and gray kitchen the focal point of our home.
I fell in love with the simple and classic look of this white Roman shade with gray ribbon from Pottery Barn. To be honest, I planned the window trim all around that Roman shade! I think I may try to DIY this but I'll keep you posted!
When choosing our Moen faucet a few years back, I knew that this faucet would work with a future kitchen remodel. You can find it here for less than the retail price.
I never knew hardware was expensive. Color me shocked! Our new cabinets have over 40 doors and drawers, and the drawers were next to impossible to open without them. I wanted pulls that would complement our faucet and pendants, and these ones fit the bill.
I am in LOVE with my three pendants! See the installation of these pendants, and learn how I decided on three of them, here.
After deciding on white shaker cabinets (read more), something I was reluctant to do because it is currently SO trendy, and knowing I wanted white counters with gray veining, I was left with choosing the backsplash. This was the most challenging part of the kitchen design. I didn't want to make the wrong decision because, unlike paint, this was not an easy thing to change once it went up. Sure, it can be a DIY job, but to tear out the wrong tile to start over again makes my hair stand on end.
Initially I was going to go with this gorgeous white subway tile to help brighten up the space, but I was concerned with it looking too white while giving of a sterile hospital vibe. The tile's irregularities render it beautiful. Then I seriously considered this ceramic tile mosaic that resembled marble subway. That is until I looked at it up close and saw the poorly pixelated marble print. For tile that would be at eye-level it was too much of a risk.
When I saw this herringbone pattern with 2 x 6 subway tiles from Fireclay Tile I fell in love. However, at $28/sq. ft. it would break the bank. I finally settled on this light gray 2 x 8 tile with bright white grout. It is absolutely gorgeous! The gray color is a dead match for the FireClay tile at an affordable price. Brian really wanted the off-set subway pattern, and even though I loved the herringbone pattern, it would have also raised the cost of labor. So we settled on the off-set subway pattern.
Another piece of the puzzle that I deliberated over were our counter height stools. We wanted five chairs (many are sold in sets of two) for our island + table combo. I wanted to make sure they were the perfect trifecta of sturdy, stylish and comfortable…and under budget. After lots of online shopping, I found these comfortable, faux leather adjustable swivel chairs. The entire seat and back are padded, ensuring that they won't bang the countertop when used. We have already gotten lots of use out of them and couldn't be more pleased with our purchase!
I love walking barefoot indoors, but don't necessarily want to stand on a cold tile floor as I cook or do dishes. We did not replace our flooring during our reno (since that would require replacing all the flooring of the first story) but I did want to compensate for this by adding three runners in our U-shaped kitchen.
These three runners were exactly what I had envisioned! Neutral with a touch of blue (my fave color, obvs) with a pattern that resembled classic Persian rugs that also hid accidental spills. Let's be honest here, haha. I can't wait until they arrive!
After our old backsplash, what I was happiest to see go was our old Santa Cecilia granite. The color scheme was not to my liking, but there were tons of chips and cracks all over it. The area around our sink I held together with a granite repair kit.
We purchased our quartz countertops from New View Granite in Jacksonville. While I'm not sure where exactly the quartz is sourced from, I can tell you it is called Siena Carrara Quartz by Marble Quality. It resembles this quartz pretty well.
All of the heart eye emojis for our undermount sink! I love the grate at the bottom, as it allows water to drain even when it's full of dishes. We have this 30″ undermount sink and we love it. While we were at it, we also sprung for a ridiculously quiet garbage disposal. It is honestly worth every penny!
Find all of my kitchen accessories on my Amazon shop.
What has been your favorite kitchen purchase?
I'm trying to find a way to DIY those same shades! We only need 2 for our kitchen, but that's still almost $500! It will be so much cheaper to buy plain white roman shades and some ribbon from Michael's. I'm just not sure on how I plan on attaching the ribbon yet.


text:
Autistic teen shot by cops; good cop who refused to cover it up now threatened by the city of Chicago
Wednesday, March 13, 2019 by: Isabelle Z.
Tags: abuse of power, autism, Chicago, Chicago Police Department, corruption, evil, police corruption, police shooting, police state, police tyranny, shooting, Twisted, violence, Whistleblowers
(Natural News) Last week, Sergeant Isaac Lambert filed a whistleblower lawsuit against the city of Chicago over his treatment within the police department after refusing to cover up a police shooting involving a developmentally disabled young man. It's one of many incidents in recent years that has cast a negative light over the Chicago Police Department and the conduct of its officers.
The victim of the shooting was 18-year-old Ricardo Hayes, who was shot by an off-duty police sergeant, Khalil Muhammad, in 2017. The autistic man had somehow left his house that evening and gotten lost; his caretaker had reported him missing a few hours prior to the incident. Because of his limited mental capacity, his behavior might have seemed odd to the officer, but video footage shows it wasn't threatening.
Muhammad told a dispatcher in a 911 recording: "The guy pulled, like he was about to pull a gun on me, walked up to the car and I had to shoot."
However, the surveillance video taken from a nearby home tells a different story. Hayes can be seen stopping in front of a home and standing there as he is approached by Muhammad in an unmarked personal vehicle. When he starts to move again, the off-duty officer fires on him from inside his truck. Hayes never had a gun and appeared to be shot by Muhammad in "drive-by fashion."
An attorney for the victim said that the young man, who was unarmed, didn't do anything wrong and hadn't broken any laws, nor had he initiated contact with the officer. Moreover, he said that his disabilities are "immediately recognizable" and that he appears much younger than his actual age.
Hayes was shot in the chest and arm, and when he was later brought to the police station after being released from the hospital, the situation became even worse. According to Lambert's lawsuit, detectives working on the case disagreed about what to do with the victim. Some detectives wanted to charge him with aggravated assault on a police officer to corroborate Muhammad's claim that Hayes had threatened him. Lambert disagreed, based on the facts of the case and an assessment of the victim's disability, and ordered Hayes to be released without charges. He said Muhammad did not give him "a coherent or believable explanation" for shooting Hayes.
Lambert said the department pressured him to classify the shooting as an aggravated assault to a police officer and change labels in the police report calling Hayes the "person reporting offense," which he believes was an attempt on their part to make the shooting appear justified. Refusing to take part in the cover-up, he submitted the report without making the changes. Days after submitting the final report, he was reassigned to the patrol division in what appears to be retaliation for not participating in the cover-up.
The lawsuit alleges the police department's actions were a violation of the Illinois Whistleblower Act. The suit claims that high-ranking officials tried to mischaracterize the investigation's findings and conclusion. Lambert is asking to be reinstated as a detective and requesting $50,000 in damages.
In a press conference, he said: "They wanted me to have some reports changed to fit the narrative that they wanted. They wanted this kid to be charged with aggravated assault, and the elements just weren't there."
Corruption rampant in Chicago Police Department
This type of story is all too common in the Chicago Police Department. In 2015, a pair of officers were retaliated against by fellow officers after uncovering massive corruption in their departments, which led to other officers being arrested. They were given dead-end roles and were threatened with "going home in a casket;" others in their department said they were told that no one should back them up should they find themselves in danger and call for backup.
One of the officers involved, Shannon Spalding, said: "The code of silence is so strong, the fear of what will happen to you is so strong, that nobody wants to come forward."
The department is also dealing with a huge corruption scandal in which officers regularly shook down residents of a housing project and framed dozens of people for crimes they didn't commit.
Sources for this article include:
TheFreeThoughtProject.com
Chicago.SunTimes.com
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https://www.naturalnews.com/2019-03-13-autistic-teen-shot-by-cops-threatened-by-the-city-of-chicago.html
Autistic teen shot by cops; good cop who refused to cover it up now threatened by the city of Chicago


text:
Q: Get Jenkins workspacedirs from master with Groovy Script At first I try to give out my workspacefiles from slave-nodes with this code and it works :
 import Jenkins.*

 jenkins = Jenkins.instance

 for (slave in jenkins.nodes) {
     try {

         wsNodes = slave.getWorkspaceRoot()
         println("workspaceRoot: " + wsNodes)

         for (dir in wsNodes.list()) {
             try {
               println("   dirname:  " + dir )
             }catch (Exception e) {
                println("! Error in slave processing: ${e}")
             }
         }
    }catch (Exception e) {
      println("! Error in slave processing: ${e}")
    }
}

I only find solutions for this with the slaves. Is there a solution to get the workspacedirs from the master-node ?

A: Code snippet below should do what you want:
import Jenkins.*
jenkins = Jenkins.instance
String jenkinsMasterWorkspace = jenkins.getRawWorkspaceDir()


text:
Q: group sections inside form I have this form I want to separate the form into three different sections. One of the sections of the form is the one you see in the picture below around the red border. I have used the fieldset element to separate the section. the code is this:

.field_set {
  border-color: black;
  border-style: solid;
  border: 1px #F00 solid;
}
<fieldset class="field_set">

    <legend> Start </legend>

      <input type="text" id="ac1" class="form-control" name="google-autocomplete" placeholder="<?php echo trans('manage_request_labels.address_input_placeholder_text');?>">
      </input>

      <select class="form-control" id="type_of_fuel" name="type_of_fuel_input" style="width: 100%">
        <option value="">
          <?php echo trans('manage_request_labels.select_fuel_text');?>
        </option>
      </select>

      <select class="form-control" id="euro_class" name="euro_class_input" style="width: 100%">
        <option value="">
          <?php echo trans('manage_request_labels.select_euroclass_text');?>
        </option>
      </select>

      <select class="form-control" id="type_of_vehicle" name="type_of_vehicle_input" style="width: 100%">
        <option value="">
          <?php echo trans('manage_request_labels.select_vehicle_text');?>
        </option>
      </select>

      <select class="form-control" id="vehicle_capacity" name="vehicle_capacity" style="width: 100%">
        <option value="">
          <?php echo trans('manage_request_labels.select_vehicle_capacity_text');?>
        </option>
        <option value="0">
          0%
        </option>
        <option value="10">
          10%
        </option>
        <option value="20">
          20%
        </option>
        <option value="30">
          30%
        </option>
        <option value="40">
          40%
        </option>
        <option value="50">
          50%
        </option>
        <option value="60">
          60%
        </option>
        <option value="70">
          70%
        </option>
        <option value="80">
          80%
        </option>
        <option value="90">
          90%
        </option>
        <option value="100">
          100%
        </option>
      </select>

</fieldset>

*

*My first question is why does the border go over the legend text like that and how do you solve it

*second question. How would you make the border a bit rounder and more slick kind of

*Last question. Is there a better way to separate the section via bootstrap or something? Any ideas are welcomed. I tried to use the well bootstrap class(https://www.w3schools.com/bootstrap/bootstrap_wells.asp) but it did not work for some reason. Nothing happened when I added the well class to the same div as "row" in the code below

A: You need to override some bootstrap styles (see code below).
But first, move the legend outside the div (it does not belong in there).
To get a bit more space between the elements, wrap them in the class form-group

    <input type="text" id="ac" class="form-control" name="google-autocomplete" placeholder="" />

For rounded border, use border-radius
border-radius: 4px;

.field_set {
    border: 2px #F00 solid;
    border-radius: 4px;
    margin: .75rem;
    padding: .75rem;
}

legend {
    padding: 4px!important;
    width: unset!important;
}

<link href="https://maxcdn.bootstrapcdn.com/bootstrap/4.0.0/css/bootstrap.min.css" rel="stylesheet"/>
<fieldset class="field_set">
    <legend>Start</legend>

                <input type="text" id="ac1" class="form-control" name="google-autocomplete" placeholder="" />

                <select class="form-control" id="type_of_fuel" name="type_of_fuel_input" style="width: 100%">
                    <option value="">
                    </option>
                </select>

                <select class="form-control" id="euro_class" name="euro_class_input" style="width: 100%">
                    <option value="">
                    </option>
                </select>

                <select class="form-control" id="type_of_vehicle" name="type_of_vehicle_input" style="width: 100%">
                    <option value="">
                    </option>
                </select>

                <select class="form-control" id="vehicle_capacity" name="vehicle_capacity" style="width: 100%">
                    <option value=""></option>
                    <option value="0">0%</option>
                    <option value="10">10%</option>
                    <option value="20">20%</option>
                    <option value="30">30%</option>
                    <option value="40">40%</option>
                    <option value="50">50%</option>
                    <option value="60">60%</option>
                    <option value="70">70%</option>
                    <option value="80">80%</option>
                    <option value="90">90%</option>
                    <option value="100">100%</option>
                </select>

</fieldset>


text:
Q: Update versions contained in README on maven release I'm maintaining an opensource project on github that contains README.md file with install instructions containing the current version of the project 1.0.0-SNAPSHOT.
When releasing a new version to maven central, is it possible to automatically update this version number contained in README.md ?
Releases are performed with maven-release-plugin, versions in pom.xml are well updated, but I can't find anything in the docs to update this external file properly.
Example:
README.md file currently at 1.0.0-SNAPSHOT. It lies outside of maven sources/resources, but it's managed on git. on mvn release:prepare, it should be updated to 1.0.0, and maven should then commit/push the change before tagging the new release. Then, on mvn release:perform it should go to the next development version 1.0.1-SNAPSHOT.
(Link to the project)

A: You can use the maven-resources-plugin for this like mentioned in the comments.
I didn't try it but the configuration should look something like this:
<plugin>
  <groupId>org.apache.maven.plugins</groupId>
  <artifactId>maven-resources-plugin</artifactId>
  <version>3.0.1</version>
  <executions>
    <execution>
      <id>readme-md</id>
      <phase>process-resources</phase>
      <goals>
        <goal>copy-resources</goal>
      </goals>
      <configuration>
        <outputDirectory>${project.basedir}</outputDirectory>
        <resources>
          <resource>
            <directory>${project.basedir}</directory>
            <includes>
              <include>README.md</include>
            </includes>
            <filtering>true</filtering>
          </resource>
        </resources>
        <encoding>UTF-8</encoding>
      </configuration>
    </execution>
  </executions>
</plugin>

And in your README.md where you want the version you put the placeholder ${project.version}.
The two features which where combined here are copy-resources and filtering.
We tell the plugin to copy resources from the directory ${project.basedir}, which maven resolves to the root directory, again to the root directory but only include files matching README.md.
The filtering option replaces all placeholders with variables which can be defined as system properties, project properties, filter resources defined in the pom.xml or on command line. In this case we use the project property version.
Though the comments are right mentioning eventually inconsistency in case the release went wrong. You could overcome this by explicitly calling mvn resources:resources after your mvn release:perform was successful. I hope this helps.

A: Building onto Marvins answer,
you can keep your README.md in your usual place and include just a snippet of text.
The trick is that although Markdown does not allow to include text, it allows to include an svg-image and an svg-image can contain text that can be selected and copied in all browsers:
<svg xmlns="http://www.w3.org/2000/svg"
     xml:lang="en-GB" width="auto" height="7em">
    <style>
        svg {
            font-family: monospace;
            font-size: medium;
        }
    </style>

    <text x="0" y="1em">
        <tspan x="1em" dy="1em"><dependency></tspan>
        <tspan x="3em" dy="1em"><groupId>${project.groupId}</groupId></tspan>
        <tspan x="3em" dy="1em"><artifactId>${project.artifactId}</artifactId></tspan>
        <tspan x="3em" dy="1em"><version>${project.version}</version></tspan>
        <tspan x="1em" dy="1em"></dependency></tspan>
    </text>

</svg>

This will render as:
<dependency>
  <groupId>${project.groupId}</groupId>
  <artifactId>${project.artifactId}</artifactId>
  <version>${project.version}</version>
</dependency>

(It will become a one-liner on paste, but that's okay. pom.xml are usually auto-formatted anyway)
You put that image into a directory called "templates" and a copy into a "docimages"-directory.
Now you can add your image to the README.md using a normal image-reference:
![mvn dependency](docimages/version.svg)
Note you're referencing the one in your "docimages" directory,  not the one in your "templates" dir.
Now you just need a job in your pom.xml that copies and filters the image's source code:
<plugin>
  <groupId>org.apache.maven.plugins</groupId>
  <artifactId>maven-resources-plugin</artifactId>
  <version>3.0.1</version>
  <executions>
    <execution>
      <id>readme-md</id>
      <phase>process-resources</phase>
      <goals>
        <goal>copy-resources</goal>
      </goals>
      <configuration>
        <outputDirectory>${project.basedir}/docimages</outputDirectory>
        <resources>
          <resource>
            <directory>${project.basedir/templates}</directory>
            <includes>
              <include>version.svg</include>
            </includes>
            <filtering>true</filtering>
          </resource>
        </resources>
        <encoding>UTF-8</encoding>
      </configuration>
    </execution>
  </executions>
</plugin>

"What's the benefit over filtering all of the readme?" You might ask.
Simple: A README.md can be large and can contain all kinds of variables as part of the documentation that you don't want to substitute. This will only substitute the variables in the SVG-file.

A: I have a combination of a few suggestions.
First, I substitued ${project.version} for the version in my README.md and moved it to the src/main/doc folder as Marvin suggested.
Then, I added an execution to the maven-resources-plugin in my build, like this:
    <plugin>
        <groupId>org.apache.maven.plugins</groupId>
        <artifactId>maven-resources-plugin</artifactId>
        <version>3.0.1</version>
        <executions>
            <execution>
                <id>readme</id>
                <phase>process-resources</phase>
                <goals>
                    <goal>copy-resources</goal>
                </goals>
                <configuration>
                    <outputDirectory>${project.basedir}</outputDirectory>
                    <resources>
                        <resource>
                            <directory>src/main/doc</directory>
                            <includes>
                                <include>README.md</include>
                            </includes>
                            <filtering>true</filtering>
                        </resource>
                    </resources>
                    <encoding>UTF-8</encoding>
                </configuration>
            </execution>
        </executions>
    </plugin>

Now, every time the plugin runs, it substitutes the project version in README.md and copies it to ${project.basedir}.
Finally, in the maven-release-plugin plugin, I added a few goals to run the above plugin, then add the newly updated README.md to the index before the commit:
   <plugin>
        <groupId>org.apache.maven.plugins</groupId>
        <artifactId>maven-release-plugin</artifactId>
        <version>3.0.0-M4</version>
        <configuration>
            <preparationGoals>resources:copy-resources@readme scm:add -Dincludes=README.md</preparationGoals>
            <completionGoals>resources:copy-resources@readme scm:add -Dincludes=README.md</completionGoals>
        </configuration>
    </plugin>

Now each time the release plugin commits the pom.xml, it will commit the README.md as well.

A: You can try writing a bash script that builds your project and also modifies README.md file. Something like:
#!/bin/sh
VERSION=$1
mvn clean package
#modify the string manipulation command accordingly
sed -e "s/{VERSION}/${VERSION}/" ./README.md-tpl > ./README.md

when running script, you can pass version number as first argument. You can use full path to your default README.md-tpl file.


6 inch adjustable Brass cuff, hand stamped with your your very own saying.
Each letter is hand stamped and antiqued where no two are exactly alike. Sayings may look similar but because each letter is individually hand stamped it may have small variations.


FAS offers a comprehensive analytical package for irrigation water. Also included in reports are interpretive guidelines on water quality.
It is important to test whether your source of irrigation water is suitable since high levels of dissolved salts and ionic imbalances may lower water quality. On-going monitoring of water quality is of importance in ensuring the sustainability of irrigation schemes. Accumulation of salts in the soil as a result of the use of poor quality irrigation water may give rise to saline and/ or sodic conditions which greatly reduce the production potential of land.
If interested please download our water submission form.
If sampling from a dam, collect the sample away from the edge and to a depth of at least of 30 cm. Samples from a stream or river should also be taken away from the edge, preferably in the running water. The sample bottle should be rinsed with the water to be sampled before filling.
Use a clean 250 – 500 mL sample bottle.
Find your nearest drop off point!
Water samples should be submitted in clean, tightly sealed sample bottles, clearly labelled.


Happy Neighbour Day! Love thy neighbour The City of Unley's 2016 Neighbour Day initiatives are designed to celebrate community and support residents to build stronger, more resilient neighbourhoods. Founded on the premise that good relationships with others make positive changes to communities, Neighbour Day is a nation-wide celebration of community held annually on the last Sunday of March. The City of Unley is encouraging residents to use any day during March as a time to acknowledge and thank their neighbour. Myrtle Bank resident Madhavi Nawana Parker is already thinking about how to get her family involved. "Neighbour Day is an excellent oppor tunity for people who don't know each other to get together. It really builds social connection, which is very important to developing resilience, especially when it embraces children and the elderly," says Madhavi. "It's great to get the kids involved, and random acts of kindness are an easy idea for families. We might even surprise our neighbours with some flowers or garden produce!" • Introduce yourself! Cut out our greeting card template below and use it to say hello • Enter your neighbour into the "Great Neighbour Promotion" for their chance to win a gift basket, details at City of Unley venues and on the Council website • Be a great neighbour! Check out our list of ideas on page 18, for connecting with your neighbours. Visit unley.sa.gov.au/neighbourday for more information. Acknowledge your neighbour for Neighbour Day anytime this March. Cut out the greeting card below and add a shor t message for your neighbour. Pass it over the fence or leave it on the doorstep with a gift or on its own.