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Bridgerton glossary: What do 'rake', 'the ton' and 'leading strings' actually mean?
The ton is nothing to do with town
Netflix's Bridgerton is set in the early 1800s and whilst the attitudes and music renditions may be fairly modern, some of the language certainly is not.
The phrases "I burn for you" and "a man of any honour ensures his debts are paid", aren't exactly what we say to one another now, but at least they make sense.
However in the eight episodes there are some phrases which feel like they're from a different planet. In fact I've frequently found myself Googling the meaning of "rake", "modiste" and "leading strings".
via Netflix
If you have been equally as confused as I, then here is your Bridgerton glossary to all the archaic phrases used in the Netflix show:
No it actually doesn't mean town, I know, I was shocked too. The Ton actually means "British high society" and not an episode of Bridgerton goes by without it being mentioned.
The phrase comes from the French phrase "le bon ton" which means etiquette or good manners. Ton society was extremely fixed in its social hierarchy.
The season took place between January and July, and was a period in which members of the Ton could introduce their children to society in the hopes of procuring a suitable and profitable match.
But it was not just for match making, this time was also when parliament re-opened. Parties, dances, balls, theatre shows and military reviews all took place during the season.
Unlike its modern meaning, in the regency era "coming out" refereed to the moment when a young lady formally entered the marriage market. It was also called "debuting" and "being out".
There was no set age at which a girl could come out, the decision was down to her parents.
A 'second'
Just before the Duke and Anthony's duel, they both appoint a "second". But what does this actually mean? Well a second's role in a duel was to essentially there to make sure the duel was done properly.
They would prepare the weapons, make sure the rules were followed and ensure the opponent is not going to ambush them. A second is also responsible for trying to diffuse the tension before a duel, and ideally get an apology out of either party.
High in the instep
This phrase has been around since the 1500s and refers to someone who is conceited or arrogant.
It is thought to have come from the belief that members of the nobility had a higher foot arch or instep, than poor people did.
Skied
Literally nothing to do with skiing. This word is used when Benedict first meets Sir Henry Granville and insults him.
Skied refers to the regency tradition of when paintings where hung floor to ceiling, resulting in higher up paintings being more difficult to see. And this is what Benedict suggests should be done with one of Granville's painting.
Simon is frequently referred to as a rake, particularly during the first half of Bridgerton. The term has been around since the 17th century and refers to a man who engages in immoral behaviours.
This can be womanising, drinking or gambling. They have usually had a lot of relationships and can be seen as a "loveable scoundrel".
A woman's honour or virtue
This is essentially a euphemism for virginity, and is used constantly throughout Bridgerton.
The marital act
Literally sex, there's not much else to say really.
Modiste
It's pretty obvious from the many scenes with the modiste that it means a dress maker.
Condition is catching
This phrase is said angrily by Mrs Featherington about Marina's pregnancy. Condition is usually used to refer to pregnancy.
And then the catching part of it is about making sure her daughters do not become pregnant themselves by learning how sex works from Marina.
This phrase is used a few times in Bridgerton, most notably when Mrs Wilson says to Eloise: "I wiped your bottom when you were in leading strings and I do not appreciate your tone."
Leading strings were essentially a harness for toddlers. Strips of fabric or string were sewn onto children's clothes for their maids or parents to hold onto as they learned to walk. Basically they were reins to stop a child running away.
Bridgerton is out now on Netflix. For all the latest Netflix news, drops and memes like The Holy Church of Netflix on Facebook.
Related stories recommended by this writer:
•Every reason Eloise is the best part of Bridgerton and must be protected at all costs
•All the clues you missed about Lady Whistledown's identity before she was revealed
•Who was Brian Nickels? The man the series finale of Bridgerton is dedicated to
Quiz: Which Bridgerton brother would you fall in love with?
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The Bushel of Love Basket
Kickin' Cancer Games
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The FLA Story
A Family's Journey through Treatment...
What is this book about?
Faith, Love, and Applesauce is a compilation of blogs that Taylor's mom wrote throughout their Cancer journey.
What does the title mean?
Taylor's mom, Kim, considers faith, love, and applesauce to be the three most important things that got Taylor and her family through her time in cancer treatment. As Kim says in the book: "I truly believe that our Faith grew leaps and bounds with each day- knowing that God would give us the strength as we made this journey...Love was abundant from our family, friends...and even total strangers who reached out to us to express support and offer prayers. And finally- Applesauce. I used to joke that we should have purchased stock in Mott's Applesauce...as she ate it/used it every day for almost 3 years to swallow her medicine..."
Where can I buy the book?
Faith, Love, and Applesauce is available for purchase on Amazon. All proceeds from the book will help support our F.L.A. Foundation mission, including purchasing products for our "Bushel of Love" baskets.
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redpajama_set_name: RedPajamaCommonCrawl


Tofu shop in Kowloon City.
Clue's in the name – Yee Heung is all about tofu and it does it well. The unassuming eatery is where you can order traditional Hong Kong-style tofu pudding, freshly made soy milk and fried tofu dishes. The white stuff here is incredibly soft and silky and melts in your mouth. Other snacks worth trying are the siu mai and fish balls.


"I'll have a soy tall, double shot, triple whipped, hazelnut mocha latte."
I tried really hard to make this order sound damn casual, with a side helping of narcissistic diva. Unfortunately, I couldn't help but feel guilty at making such a complex request of the Starbucks barista. Also, I was reading the order from my iPhone. I shot the woman an apologetic look. She grinned and we went through it again more slowly.
It was written by a friend and I role-play (in a unconnected game) the character Atobe who orders this drink as if it is water. Therefore I had to do this. Obviously.
It's similar to how I made myself like ginger beer as a child because all the school kids in Enid Blyton books drank it at midnight feasts. I think when I write a best seller, all the characters are going to have cravings for broccoli.
.... that doesn't sound normal. WAS IT SUN? Or Curtis? They both sound like potential guilty parties.


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Sonya Egan jailed for campaign of harassment 'so serious it merits prison'
Judge Boyle stressed that the actions of Ms Egan had caused serious emotional and financial consequences to the injured parties
Olivia Kelleher
Updated 14:33, 27 JUN 2022
Sonya Egan at Cork Court
A 42-year-old woman who waged a campaign of harassment against a former Sinn Fein TD phoning and texting him over 5,500 times over a six-month period and sending him a picture of a rat when made a complaint to gardai has been jailed for two years.
Cork Circuit Criminal Court heard that Sonya Egan of The Lawn, Lios Cara, Killeens, Co Cork sent thousands of emails to former Cork North Central Sinn Fein TD Jonathan O'Brien. Having sent him a picture of a rat she posted on social media: "You don't rat on a Republican."
She also bombarded local community activist and businesswoman Laura O'Connell with messages and posed as a barrister when she first met her. Ms Egan donned robes and claimed she had come from family court when they made an arrangement to meet over coffee.
Detailed breakdown on the average prices of different types of homes in Cork
Sgt John Sheehy told the court in May that Ms Egan carried out the campaign of abuse against Ms O'Connell and Mr O'Brien between 2018 and 2019.
Jonathan O'Brien first became aware of Sonya Egan in April/May 2017 when she approached him as a TD for advice. She then became a Sinn Fein member and in December 2018 she began sending him suggestive comments that made him uneasy.
Ms Egan claimed that she had feelings for him that were beyond friendship. Mr O'Brien had no interest in a relationship of any type with the defendant.
Sgt Sheehy said Mr O'Brien then began receiving numerous messages and texts from Ms Egan and emails from fake accounts.
"He began receiving emails from fake accounts one of which claimed to be Jeremy Corbyn leader of the British Labour Party claiming to be her (Egan's) father."
Ms Egan then emailed the Sinn Fein party claiming that she was being bullied by Jonathan O'Brien. There was no truth to any of her allegations against Mr O'Brien and Ms O'Connell.
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Sgt Sheehy said in the emails that Jonathan O'Brien had "betrayed her confidence" in relation to a disclosure she made to him.
"On a number of occasions, she claimed that he had driven her to suicide and that she was going to carry it out. Whilst this was going on she would email him (O'Brien) to tell him that she loves him and that she would drop allegations against him if he gave in to his feelings for her."
She publicly alleged on Facebook on a number of occasions that she had taken an overdose and it was Jonathan O'Brien's fault.
Sgt Sheehy said on one occasion Ms Egan emailed Jonathan O'Brien and said that his terminally ill mother had fallen out of bed in hospital.
"Sonya became aware that his terminally ill mother had fallen out of the bed in hospital and claims that a friend in the hospital had told her. The hospital staff confirmed that his mother had fallen out of the bed but it has not been established yet how she got this information."
The court heard that Ms Egan sent pictures of Jonathan O'Brien's deceased father to him on multiple occasions. She went to the workplace of his daughter and also made a trip to the offices of Births, Deaths and Marriages to look up the date of Mr O'Brien's father's death.
Sonya Egan at Cork Court (Image: Michael Mac Sweeney/Cork Courts)
Sgt Sheehy told Judge Helen Boyle that Ms Egan, who is an unemployed married mother of three, carried out a significant and lengthy campaign of abuse against Jonathan O'Brien and Ms O'Connell.
"He (O'Brien) believes that Sonya Egan has contacted him using over 20 different Facebook profiles. She sent (O'Brien) 100 texts some days. She turned up at Leinster House demanding to speak to him."
A disciplinary inquiry was carried out by the local branch of Sinn Fein and Ms Egan gave an undertaking to stop contacting O'Brien. Sgt Sheehy said that Egan failed to desist.
Ms Egan pleaded guilty to two counts of harassment contrary to Section 10 (1) and (6) of the Non Fatal Offences Against the Person Act, 1997.
Sgt Sheehy also told the court of the harassment campaign Egan waged against Laura O'Connell. Laura O'Connell made a formal complaint against Sonya Egan in October of 2018.
She had met Egan when she was taking part in a local activist issue. Egan claimed she was a legal professional and on one occasion she met O'Connell for coffee in a pub wearing barrister's robes.
Johnathan O'Brien at Cork Court (Image: Cork Courts)
Ms O'Connell became apprehensive about Ms Egan and attempted to distance herself from her. Sgt Sheehy said Ms Egan then began "bombarding" Ms O'Connell with messages. She started posting messages on Facebook saying that Ms O'Connell was bullying her.
Ms Egan claimed on Facebook that she was being defamed and harassed by Ms O'Connell. She then created numerous fake Facebook accounts in order to comment on the posts. Ms Egan also emailed numerous people making false allegations against O'Connell.
Mr O'Brien, previously handed in a victim impact statement to the Judge which was not read out in court. In her victim impact statement Ms O'Connell said that she was afraid to go outside her door arising out of the harassment.
"At 43 years of age I am a broken woman and on my knees because of Sonya Egan. I flinch with every outside noise , panic at the sound of a doorbell in fear it is her or those who follow her. I cannot go anywhere without having to assess who is following me or watching me, cannot open social media without dreading what will be posted about me today."
Ms O'Connell said that she has incurred 26,000 euro in legal fees taking an injunction against Ms Egan.
The particulars of the offences are that Ms Egan did on various dates between the 17th day of January 2018 and the 9th of January 2019 at locations within the State harass Jonathan O'Brien.
She also pleaded guilty to harassing a woman named as Laura O'Connell on various dates between the 8th day of April, 2018 and the 26th day of June, 2019 at locations within the State.
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Barrister for the Defence, Anthony Sammon, SC, who was instructed by Eimer Griffin of Padraig O'Connell solicitors, said that his client was apologetic for her actions.
Today at the sentencing hearing Judge Boyle jailed Ms Egan for three years suspending the last year of the sentence. The final year was suspended on the condition that Ms Egan have no communication with or about Ms O'Connell or Mr O'Brien for a period of seven years. She was also ordered not to come within fifty yards of their homes or places of work.
Judge Boyle said the campaign of harassment continued for over a year and that it targeted not just the two named individuals but their families.
She said there was multiple routes in the campaign including online and face-to-face harassment.
"It is so serious it merits a prison sentence," she said.
Judge Boyle said a psychological report set out that Egan had been brought up in State care and had endured multiple forms of abuse over her childhood. She was deemed as being at a low risk of re-offending and had offered a letter of apology for her actions.
Judge Boyle said that Egan "noted the upset, anguish and torment she inflicted on the victims."
"She said she genuinely did not realise the extent of her behaviour. She said she is truly sorry."
Having read the victim impact statements Judge Boyle stressed that the actions of Ms Egan had caused serious emotional and financial consequences to the injured parties. Jonathan O'Brien had said in his victim impact statement that what impacted him the most was that the defendant had put personal information about his parents online.
Judge Boyle said that this and approaches Egan had made to O'Brien's children had caused him "enormous distress."
Both Mr O'Brien and Ms O'Connell were in court for the hearing.
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It's Course Selection time, Spartans!
It is time to pick your courses for next year, Spartans! Ms. Naylor and Ms. Whyte will be visiting classes on Thursday, Feb., 15th and Friday, Feb., 16th in order to distribute course selection material and discuss your options for 2018-2019.
Course selection and input will then take place, in computer labs, on Tuesday, Feb., 27th and Wednesday, Feb., 28th. Please make an appointment with your guidance counsellor if you require further information regarding this important process.
Thanks in advance from your Student Services Department!


Being away from my kids doesn't get any easier, especially during birthdays and holidays. This year my birthday was just another day for me, and that was okay. I'd heard from all the kids throughout the day, and I'd received a beautiful 'Edible Creation' from Meg.
I spent the next several weeks trying to guess WHY I would have to be there on a Monday. The different scenarios I could think of never sounded plausible, so I decided to simply enjoy the anticipation of being surprised. I made the trip out there and had a great time with the grandkids who all seemed happy to see me (even Scarlett!) I got to see Dez's school, watch in anticipation for Evie's daily wardrobe creation, and enjoy Scarlett's imagination indoors and out. Monday's surprise was never mentioned.
Sunday afternoon Drew said he was taking me to dinner downtown OKC, but that the babysitter fell through and Kris couldn't go. I was disappointed for her, but she said she was okay with it, so I went upstairs to change. When I came back down, Drew said, "I thought after dinner we could also do this," and handed me two sheets of paper. I opened them to find two tickets to see Bruce Springsteen and the E Street Band in concert at the Chesapeake Arena!!!!!
All the kids and their wonderful spouses had chipped in for this knowing how much I love this guy, this band. I was excited beyond words and of course embarrassed myself with my typical reaction (which Kris so subtly recorded and sent to the other two for their enjoyment).
Dinner on the river was really lovely. I thoroughly enjoyed some rare one-on-one time with my oldest child, trying to remember when that had happened last. The concert…well, I'll never forget it. It was so amazing knowing that this band, in various forms, has been creating their quickly identifiable sound since the early 70's! And while members have come and gone, those most familiar to me were there: Bruce, his wife, Patti, Stevie, Nils, and Max. And though I missed Clarence, it was heartening to see his nephew Jake step into his uncle's role with his own 'Clemons' style. They look and sound better than ever. This 66-year-old rocker and (in his words) his 'viagra-taking' band played, without stopping, for 3+ hours; no opener, no break. He involved the crowd, leaving the stage singing "Hungry Heart" while he signed kids' shirts, took selfies with attendees, and then CROWD SURFED BACK TO THE STAGE! In between songs, the arena would fill with the familiar, "BRUUUUUUUUCE!!" As soon as he'd finish one song, he'd toss his guitar to someone backstage, catch another one, go back to the mic and yell, "ONE, TWO, THREE, FOUR…!" and swing right into his next, hurling us back, again and again, to our glory days.
Am I lucky, or WOT!
My 89-year-old mother stayed with me this winter. She arrived the day after Christmas to get out of the bitter cold winter of northern Michigan for a bit. She bought an open-ended ticket, and so her one-month plan turned into a three-month plan, with her return flight the last day of March.
I feel so lucky and blest to have had this time with her. She is so easy to have around, always pleasant, never grouchy. She would sleep until 9:00 or so, then make her way into the kitchen for her first cup of coffee, the "nectar of the gods!" She would sit at the table and read one of her many Danielle Steele books and perhaps have a piece of toast. She may enjoy that for an hour before she would get herself moving to get ready for the day. And I was so happy that finally, after how many years raising 11 kids and constantly doing for others, her day would consist of reading, playing bridge on her laptop, doing crossword puzzles, or knitting, with the occasional stroll around the cul de sac in the afternoon. For months she would exclaim how guilty she felt about how lazy she was until I finally insisted that had to stop. There is no guilt in Florida! At night she would watch and re-watch her all-time favorite TV show, Downton Abbey, and if she remembered, there was always the DVD of Phantom of the Opera that she watched – last count, eight times – without ever tiring of it.
In the past several months we saw the full moon rise over the ocean, we 'slipped the surly bonds of earth' soaring in an open cockpit biplane over St. Augustine and the Atlantic; the site of her smiling face so close to mine is forever etched in my memory. We have enjoyed the on-stage Broadway musical productions of Phantom and Joseph and the Amazing Technicolor Dreamcoat; we would have the songs constantly playing round in our heads, and we would spontaneously start humming one of the melodies, then start singing together, one of us remembering the lines the other didn't. We spotted the slow moving manatees at Blue Spring and enjoyed the giant kites flying over Flagler Beach. We watched in amazement as six kite surfers joined forces with Mother Nature on the ocean and in the air. We took drives through "Old Florida," where I loved hearing her exclamations of the beauty of this area and how very glad she was that I found this 'well-kept secret.' She would tell me daily how happy she was for me, how much she loved it here.
Her hearing is going. She's quite forgetful. But she loved to tell stories of the old days, and I have to admit I'd heard several I'd not heard before. My friends who had lost their own moms wanted to visit with her; perhaps she gave them a little of their own for a brief moment. I knew when I came home from work I would hear, "Here comes Tilly the toiler," and when she'd say goodnight, she'd always add, "God bless you," just as she did every night when we were kids. I tuck all these things away in my memory knowing I will need to pull them out one day in the not too distant future.
I never was able to get her to Marineland to feed the dolphins; the weather did not cooperate. She said she wanted to see a sunrise, even though I reminded her that it wouldn't wait until 10:00 to come up. But I so loved seeing her sit happily at the end of my couch, engrossed in Ms. Steele's latest book or one of her many crossword puzzles, looking lovely and comfortable, while I felt like the luckiest girl alive.
You know how people like to make "BEST" lists, such as BEST VIEW FROM A SHOWER (has to be Kevin's former home in the foothills of the Rockies), or BEST OPENING LINE IN A BOOK. Or how about BEST SUPERHEROES WHO DON'T HAVE SUPERPOWERS (probably not at the top of YOUR lists). And even though it only lasted five days, including travel, my new "BEST" list will now include "BEST VACATION EVER!" . I spent time at what I call the Enchanted House – Kevin and Savanna's place – deep in the woods at Shanty Creek Resort (BEST SETTING FOR A HOME). I knitted with my ImagKnit knitters, visited with my good friends Sarah and Lynzie, and then finally I was surrounded by loads of family – I think we counted 65! I was able to spend quality time with all my kids, spouses, and grandkids. My mom held my granddaughter while I enjoyed watching my other grandkids swimming in the lake. We played games, ate great food, listened to stories, sang around the campfire. But the absolute highlight of my trip was playing Euchre with Drew, Meg, and Kevin. I wish it could have gone on for hours, listening to them banter back and forth, falling into those same roles as oldest, youngest, and only girl. And even though I knew it might be years before it would happen again, it was just wonderful…the whole day, the whole trip. It was THE BEST!
This entry was posted on August 22, 2015, in Blog, Drew, Family, Family & Friends, Family and Friends, Mom, Randomness, Reunions.
Ever since I was a little girl, I've been a cat person. I love the softness of them, the calmness, their purrs, their kneads, their attitude. Kittens are among the most entertaining baby animals I can think of (aside from, say, baby monkeys), and if there were a way to keep them little, I'd probably invest in it! My last cat had us for 15 years before she died of natural causes.
With Thom's allergies, though, it's the first time in my life I haven't had a cat, and I do miss it. Instead, we have two dogs: Sadie, whom I rescued in 2005, and Doug, Thom's rescue in 2013.
They say a rescued dog knows it's rescued and is grateful. I don't know about that. What I do know is that timid, sweet Sadie rescued me. And it is I who am eternally grateful. She got me through a very difficult time in my life and shared my days at the shop where she received tons of love and belly rubs from my knitters. She doesn't leave my side when I'm home. If I'm gone for several days, she won't eat; she stays in her crate, desolate until I return. It's been 10 years since we met. She has slowed down a bit. I see the beginnings of cataracts in her eyes when she looks at me. She spends most of her day sleeping while I'm at work. But when I walk in the door at night, she comes to greet me, tail wagging, sniffing all around to see where I've been all day. She stays nearby, follows me from room to room, nudges me for a stroke while I'm knitting and is currently laying at my feet. She is simply the sweetest animal. What you see in this photo is who she is. It is this face looking out from the newspaper that compelled me to go to the shelter that day where I fell in love and was rescued.


Niobium, formerly known as columbium, is a chemical element with symbol Nb (formerly Cb) and atomic number 41. It is a soft, grey, crystalline, ductile transition metal, often found in the minerals pyrochlore and columbite, hence the former name "columbium". Its name comes from Greek mythology, specifically Niobe, who was the daughter of Tantalus, the namesake of tantalum. The name reflects the great similarity between the two elements in their physical and chemical properties, making them difficult to distinguish.
The English chemist Charles Hatchett reported a new element similar to tantalum in 1801 and named it columbium. In 1809, the English chemist William Hyde Wollaston wrongly concluded that tantalum and columbium were identical. The German chemist Heinrich Rose determined in 1846 that tantalum ores contain a second element, which he named niobium. In 1864 and 1865, a series of scientific findings clarified that niobium and columbium were the same element (as distinguished from tantalum), and for a century both names were used interchangeably. Niobium was officially adopted as the name of the element in 1949, but the name columbium remains in current use in metallurgy in the United States.
It was not until the early 20th century that niobium was first used commercially. Brazil is the leading producer of niobium and ferroniobium, an alloy of 60–70% niobium with iron. Niobium is used mostly in alloys, the largest part in special steel such as that used in gas pipelines. Although these alloys contain a maximum of 0.1%, the small percentage of niobium enhances the strength of the steel. The temperature stability of niobium-containing superalloys is important for its use in jet and rocket engines.
Niobium is used in various superconducting materials. These superconducting alloys, also containing titanium and tin, are widely used in the superconducting magnets of MRI scanners. Other applications of niobium include welding, nuclear industries, electronics, optics, numismatics, and jewelry. In the last two applications, the low toxicity and iridescence produced by anodization are highly desired properties.
Niobium was identified by English chemist Charles Hatchett in 1801. He found a new element in a mineral sample that had been sent to England from Connecticut, United States in 1734 by John Winthrop F.R.S. (grandson of John Winthrop the Younger) and named the mineral columbite and the new element columbium after Columbia, the poetical name for the United States. The columbium discovered by Hatchett was probably a mixture of the new element with tantalum.
Subsequently, there was considerable confusion over the difference between columbium (niobium) and the closely related tantalum. In 1809, English chemist William Hyde Wollaston compared the oxides derived from both columbium—columbite, with a density 5.918 g/cm3, and tantalum—tantalite, with a density over 8 g/cm3, and concluded that the two oxides, despite the significant difference in density, were identical; thus he kept the name tantalum. This conclusion was disputed in 1846 by German chemist Heinrich Rose, who argued that there were two different elements in the tantalite sample, and named them after children of Tantalus: niobium (from Niobe) and pelopium (from Pelops). This confusion arose from the minimal observed differences between tantalum and niobium. The claimed new elements pelopium, ilmenium, and dianium were in fact identical to niobium or mixtures of niobium and tantalum.
The differences between tantalum and niobium were unequivocally demonstrated in 1864 by Christian Wilhelm Blomstrand and Henri Etienne Sainte-Claire Deville, as well as Louis J. Troost, who determined the formulas of some of the compounds in 1865 and finally by Swiss chemist Jean Charles Galissard de Marignac in 1866, who all proved that there were only two elements. Articles on ilmenium continued to appear until 1871.
De Marignac was the first to prepare the metal in 1864, when he reduced niobium chloride by heating it in an atmosphere of hydrogen. Although de Marignac was able to produce tantalum-free niobium on a larger scale by 1866, it was not until the early 20th century that niobium was used in incandescent lamp filaments, the first commercial application. This use quickly became obsolete through the replacement of niobium with tungsten, which has a higher melting point. That niobium improves the strength of steel was first discovered in the 1920s, and this application remains its predominant use. In 1961, the American physicist Eugene Kunzler and coworkers at Bell Labs discovered that niobium-tin continues to exhibit superconductivity in the presence of strong electric currents and magnetic fields, making it the first material to support the high currents and fields necessary for useful high-power magnets and electrical power machinery. This discovery enabled — two decades later — the production of long multi-strand cables wound into coils to create large, powerful electromagnets for rotating machinery, particle accelerators, and particle detectors.
Columbium (symbol "Cb") was the name originally bestowed by Hatchett upon his discovery of the metal in 1801. The name reflected that the type specimen of the ore came from America (Columbia). This name remained in use in American journals—the last paper published by American Chemical Society with columbium in its title dates from 1953—while niobium was used in Europe. To end this confusion, the name niobium was chosen for element 41 at the 15th Conference of the Union of Chemistry in Amsterdam in 1949. A year later this name was officially adopted by the International Union of Pure and Applied Chemistry (IUPAC) after 100 years of controversy, despite the chronological precedence of the name columbium. This was a compromise of sorts; the IUPAC accepted tungsten instead of wolfram in deference to North American usage; and niobium instead of columbium in deference to European usage. While many US chemical societies and government organizations typically use the official IUPAC name, some metallurgists and metal societies still use the original American name, "columbium".
Although it is thought to have a body-centered cubic crystal structure from absolute zero to its melting point, high-resolution measurements of the thermal expansion along the three crystallographic axes reveal anisotropies which are inconsistent with a cubic structure. Therefore, further research and discovery in this area is expected.
Niobium becomes a superconductor at cryogenic temperatures. At atmospheric pressure, it has the highest critical temperature of the elemental superconductors at 9.2 K. Niobium has the greatest magnetic penetration depth of any element. In addition, it is one of the three elemental Type II superconductors, along with vanadium and technetium. The superconductive properties are strongly dependent on the purity of the niobium metal.
When very pure, it is comparatively soft and ductile, but impurities make it harder.
The metal has a low capture cross-section for thermal neutrons; thus it is used in the nuclear industries where neutron transparent structures are desired.
The metal takes on a bluish tinge when exposed to air at room temperature for extended periods. Despite a high melting point in elemental form (2,468 °C), it has a lower density than other refractory metals. Furthermore, it is corrosion-resistant, exhibits superconductivity properties, and forms dielectric oxide layers.
Niobium is slightly less electropositive and more compact than its predecessor in the periodic table, zirconium, whereas it is virtually identical in size to the heavier tantalum atoms, as a result of the lanthanide contraction. As a result, niobium's chemical properties are very similar to those for tantalum, which appears directly below niobium in the periodic table. Although its corrosion resistance is not as outstanding as that of tantalum, the lower price and greater availability make niobium attractive for less demanding applications, such as vat linings in chemical plants.
Niobium in the Earth's crust comprises one stable isotope, 93Nb. By 2003, at least 32 radioisotopes had been synthesized, ranging in atomic mass from 81 to 113. The most stable of these is 92Nb with a half-life of 34.7 million years. One of the least stable is 113Nb, with an estimated half-life of 30 milliseconds. Isotopes that are lighter than the stable 93Nb tend to decay by β+ decay, and those that are heavier tend to decay by β− decay, with some exceptions. 81Nb, 82Nb, and 84Nb have minor β+ delayed proton emission decay paths, 91Nb decays by electron capture and positron emission, and 92Nb decays by both β+ and β− decay.
At least 25 nuclear isomers have been described, ranging in atomic mass from 84 to 104. Within this range, only 96Nb, 101Nb, and 103Nb do not have isomers. The most stable of niobium's isomers is 93mNb with a half-life of 16.13 years. The least stable isomer is 84mNb with a half-life of 103 ns. All of niobium's isomers decay by isomeric transition or beta decay except 92m1Nb, which has a minor electron capture branch.
Niobium is estimated to be the 34th most common element in the Earth's crust, with 20 ppm. Some think that the abundance on Earth is much greater, and that the element's high density has concentrated it in the Earth's core. The free element is not found in nature, but niobium occurs in combination with other elements in minerals. Minerals that contain niobium often also contain tantalum. Examples include columbite ((Fe,Mn)(Nb,Ta)2O6) and columbite–tantalite (or coltan, (Fe,Mn)(Ta,Nb)2O6). Columbite–tantalite minerals are most usually found as accessory minerals in pegmatite intrusions, and in alkaline intrusive rocks. Less common are the niobates of calcium, uranium, thorium and the rare earth elements. Examples of such niobates are pyrochlore ((Na,Ca)2Nb2O6(OH,F)) and euxenite ((Y,Ca,Ce,U,Th)(Nb,Ta,Ti)2O6). These large deposits of niobium have been found associated with carbonatites (carbonate-silicate igneous rocks) and as a constituent of pyrochlore.
The three largest currently mined deposits of pyrochlore, two in Brazil and one in Canada, were found in the 1950s, and are still the major producers of niobium mineral concentrates. The largest deposit is hosted within a carbonatite intrusion in Araxá, state of Minas Gerais, Brazil, owned by CBMM (Companhia Brasileira de Metalurgia e Mineração); the other active Brazilian deposit is located near Catalão, state of Goiás, and owned by China Molybdenum, also hosted within a carbonatite intrusion. Together, those two mines produce about 88% of the world's supply. Brazil also has a large but still unexploited deposit near São Gabriel da Cachoeira, state of Amazonas, as well as a few smaller deposits, notably in the state of Roraima.
The third largest producer of niobium is the carbonatite-hosted Niobec mine, in Saint-Honoré, near Chicoutimi, Quebec, Canada, owned by Magris Resources. It produces between 7% and 10% of the world's supply.
Small amounts of oxidizers like sodium nitrate are added to enhance the reaction. The result is aluminium oxide and ferroniobium, an alloy of iron and niobium used in the steel production. Ferroniobium contains between 60 and 70% niobium. Without iron oxide, the aluminothermic process is used to produce niobium. Further purification is necessary to reach the grade for superconductive alloys. Electron beam melting under vacuum is the method used by the two major distributors of niobium.
As of 2013[update], CBMM from Brazil controlled 85 percent of the world's niobium production. The United States Geological Survey estimates that the production increased from 38,700 tonnes in 2005 to 44,500 tonnes in 2006. Worldwide resources are estimated to be 4,400,000 tonnes. During the ten-year period between 1995 and 2005, the production more than doubled, starting from 17,800 tonnes in 1995. Between 2009 and 2011, production was stable at 63,000 tonnes per year, with a slight decrease in 2012 to only 50,000 tonnes per year.
Lesser amounts are found in Malawi's Kanyika Deposit (Kanyika mine).
In many ways, niobium is similar to tantalum and zirconium. It reacts with most nonmetals at high temperatures; with fluorine at room temperature; with chlorine and hydrogen at 200 °C; and with nitrogen at 400 °C, with products that are frequently interstitial and nonstoichiometric. The metal begins to oxidize in air at 200 °C. It resists corrosion by fused alkalis and by acids, including aqua regia, hydrochloric, sulfuric, nitric and phosphoric acids. Niobium is attacked by hydrofluoric acid and hydrofluoric/nitric acid mixtures.
Although niobium exhibits all of the formal oxidation states from +5 to −1, the most common compounds have niobium in the +5 state. Characteristically, compounds in oxidation states less than 5+ display Nb–Nb bonding.
4 ions. The layered niobium sulfide (NbS2) is also known.
Materials can be coated with a thin film of niobium(V) oxide chemical vapor deposition or atomic layer deposition processes, produced by the thermal decomposition of niobium(V) ethoxide above 350 °C.
4) are dark-coloured polymers with Nb-Nb bonds; for example, the black hygroscopic niobium tetrafluoride (NbF4) and brown niobium tetrachloride (NbCl4).
As with other metals with low atomic numbers, a variety of reduced halide cluster ions is known, the prime example being 4−.
Other binary compounds of niobium include niobium nitride (NbN), which becomes a superconductor at low temperatures and is used in detectors for infrared light. The main niobium carbide is NbC, an extremely hard, refractory, ceramic material, commercially used in cutting tool bits.
Out of 44,500 tonnes of niobium mined in 2006, an estimated 90% was used in high-grade structural steel. The second largest application is superalloys. Niobium alloy superconductors and electronic components account for a very small share of the world production.
Niobium is an effective microalloying element for steel, within which it forms niobium carbide and niobium nitride. These compounds improve the grain refining, and retard recrystallization and precipitation hardening. These effects in turn increase the toughness, strength, formability, and weldability. Within microalloyed stainless steels, the niobium content is a small (less than 0.1%) but important addition to high strength low alloy steels that are widely used structurally in modern automobiles. Niobium is sometimes used in considerably higher quantities for highly wear-resistant machine components and knives, as high as 3% in Crucible CPM S110V stainless steel.
These same niobium alloys are often used in pipeline construction.
Quantities of niobium are used in nickel-, cobalt-, and iron-based superalloys in proportions as great as 6.5% for such applications as jet engine components, gas turbines, rocket subassemblies, turbo charger systems, heat resisting, and combustion equipment. Niobium precipitates a hardening γ''-phase within the grain structure of the superalloy.
One example superalloy is Inconel 718, consisting of roughly 50% nickel, 18.6% chromium, 18.5% iron, 5% niobium, 3.1% molybdenum, 0.9% titanium, and 0.4% aluminium. These superalloys were used, for example, in advanced air frame systems for the Gemini program. Another niobium alloy was used for the nozzle of the Apollo Service Module. Because niobium is oxidized at temperatures above 400 °C, a protective coating is necessary for these applications to prevent the alloy from becoming brittle.
C-103 alloy was developed in the early 1960s jointly by the Wah Chang Corporation and Boeing Co. DuPont, Union Carbide Corp., General Electric Co. and several other companies were developing Nb-base alloys simultaneously, largely driven by the Cold War and Space Race. It is composed of 89% niobium, 10% hafnium and 1% titanium and is used for liquid rocket thruster nozzles, such as the main engine of the Apollo Lunar Modules.
The nozzle of the Merlin Vacuum series of engines developed by SpaceX for the upper stage of its Falcon 9 rocket is made from a niobium alloy.
The reactivity of niobium with oxygen requires it to be worked in a vacuum or inert atmosphere, which significantly increases the cost and difficulty of production. Vacuum arc remelting (VAR) and electron beam melting (EBM), novel processes at the time, enabled the development of niobium and other reactive metals. The project that yielded C-103 began in 1959 with as many as 256 experimental niobium alloys in the "C-series" (possibly from columbium) that could be melted as buttons and rolled into sheet. Wah Chang had an inventory of hafnium, refined from nuclear-grade zirconium alloys, that it wanted to put to commercial use. The 103rd experimental composition of the C-series alloys, Nb-10Hf-1Ti, had the best combination of formability and high-temperature properties. Wah Chang fabricated the first 500-lb heat of C-103 in 1961, ingot to sheet, using EBM and VAR. The intended applications included turbine engines and liquid metal heat exchangers. Competing niobium alloys from that era included FS85 (Nb-10W-28Ta-1Zr) from Fansteel Metallurgical Corp., Cb129Y (Nb-10W-10Hf-0.2Y) from Wah Chang and Boeing, Cb752 (Nb-10W-2.5Zr) from Union Carbide, and Nb1Zr from Superior Tube Co.
3Sn), as well as the niobium-titanium alloys are used as a type II superconductor wire for superconducting magnets. These superconducting magnets are used in magnetic resonance imaging and nuclear magnetic resonance instruments as well as in particle accelerators. For example, the Large Hadron Collider uses 600 tons of superconducting strands, while the International Thermonuclear Experimental Reactor uses an estimated 600 tonnes of Nb3Sn strands and 250 tonnes of NbTi strands. In 1992 alone, more than US$1 billion worth of clinical magnetic resonance imaging systems were constructed with niobium-titanium wire.
The superconducting radio frequency (SRF) cavities used in the free-electron lasers FLASH (result of the cancelled TESLA linear accelerator project) and XFEL are made from pure niobium. A cryomodule team at Fermilab used the same SRF technology from the FLASH project to develop 1.3 GHz nine-cell SRF cavities made from pure niobium. The cavities will be used in the 30-kilometre (19 mi) linear particle accelerator of the International Linear Collider. The same technology will be used in LCLS-II at SLAC National Accelerator Laboratory and PIP-II at Fermilab.
The high sensitivity of superconducting niobium nitride bolometers make them an ideal detector for electromagnetic radiation in the THz frequency band. These detectors were tested at the Submillimeter Telescope, the South Pole Telescope, the Receiver Lab Telescope, and at APEX, and are now used in the HIFI instrument on board the Herschel Space Observatory.
Lithium niobate, which is a ferroelectric, is used extensively in mobile telephones and optical modulators, and for the manufacture of surface acoustic wave devices. It belongs to the ABO3 structure ferroelectrics like lithium tantalate and barium titanate. Niobium capacitors are available as alternative to tantalum capacitors, but tantalum capacitors still predominate. Niobium is added to glass to obtain a higher refractive index, making possible thinner and lighter corrective glasses.
Niobium and some niobium alloys are physiologically inert and hypoallergenic. For this reason, niobium is used in prosthetics and implant devices, such as pacemakers. Niobium treated with sodium hydroxide forms a porous layer that aids osseointegration.
Like titanium, tantalum, and aluminium, niobium can be heated and anodized ("reactive metal anodization") to produce a wide array of iridescent colours for jewelry, where its hypoallergenic property is highly desirable.
Niobium is used as a precious metal in commemorative coins, often with silver or gold. For example, Austria produced a series of silver niobium euro coins starting in 2003; the colour in these coins is created by the diffraction of light by a thin anodized oxide layer. In 2012, ten coins are available showing a broad variety of colours in the centre of the coin: blue, green, brown, purple, violet, or yellow. Two more examples are the 2004 Austrian €25 150 Years Semmering Alpine Railway commemorative coin, and the 2006 Austrian €25 European Satellite Navigation commemorative coin. The Austrian mint produced for Latvia a similar series of coins starting in 2004, with one following in 2007. In 2011, the Royal Canadian Mint started production of a $5 sterling silver and niobium coin named Hunter's Moon in which the niobium was selectively oxidized, thus creating unique finishes where no two coins are exactly alike.
The arc-tube seals of high pressure sodium vapor lamps are made from niobium, sometimes alloyed with 1% of zirconium; niobium has a very similar coefficient of thermal expansion, matching the sintered alumina arc tube ceramic, a translucent material which resists chemical attack or reduction by the hot liquid sodium and sodium vapour contained inside the operating lamp.
Niobium is used in arc welding rods for some stabilized grades of stainless steel and in anodes for cathodic protection systems on some water tanks, which are then usually plated with platinum.
Niobium is an important component of high-performance heterogeneous catalysts for the production of acrylic acid by selective oxidation of propane.
Niobium has no known biological role. While niobium dust is an eye and skin irritant and a potential fire hazard, elemental niobium on a larger scale is physiologically inert (and thus hypoallergenic) and harmless. It is frequently used in jewelry and has been tested for use in some medical implants.
Niobium-containing compounds are rarely encountered by most people, but some are toxic and should be treated with care. The short- and long-term exposure to niobates and niobium chloride, two chemicals that are water-soluble, have been tested in rats. Rats treated with a single injection of niobium pentachloride or niobates show a median lethal dose (LD50) between 10 and 100 mg/kg. For oral administration the toxicity is lower; a study with rats yielded a LD50 after seven days of 940 mg/kg.
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^ Cherednichenko, Sergey; Drakinskiy, Vladimir; Berg, Therese; Khosropanah, Pourya; et al. (2008). "A Hot-electron bolometer terahertz mixers for the Herschel Space Observatory". Review of Scientific Instruments. 79 (3): 0345011–03451010. Bibcode:2008RScI...79c4501C. doi:10.1063/1.2890099. PMID 18377032.
^ Volk, Tatyana; Wohlecke, Manfred (2008). Lithium Niobate: Defects, Photorefraction and Ferroelectric Switching. Springer. pp. 1–9. ISBN 978-3-540-70765-3.
^ Pozdeev, Y. (1991). "Reliability comparison of tantalum and niobium solid electrolytic capacitors". Quality and Reliability Engineering International. 14 (2): 79–82. doi:10.1002/(SICI)1099-1638(199803/04)14:2<79::AID-QRE163>3.0.CO;2-Y.
^ Mallela, Venkateswara Sarma; Ilankumaran, V.; Srinivasa Rao, N. (1 January 2004). "Trends in Cardiac Pacemaker Batteries". Indian Pacing Electrophysiol J. 4 (4): 201–212. PMC 1502062 . PMID 16943934.
^ Godley, Reut; Starosvetsky, David; Gotman, Irena (2004). "Bonelike apatite formation on niobium metal treated in aqueous NaOH" (PDF). Journal of Materials Science: Materials in Medicine. 15 (10): 1073–1077. doi:10.1023/B:JMSM.0000046388.07961.81. PMID 15516867.
^ Biason Gomes, M. A.; Onofre, S.; Juanto, S.; Bulhões, L. O. de S. (1991). "Anodization of niobium in sulphuric acid media". Journal of Applied Electrochemistry. 21 (11): 1023–1026. doi:10.1007/BF01077589.
^ Chiou, Y. L. (1971). "A note on the thicknesses of anodized niobium oxide films". Thin Solid Films. 8 (4): R37–R39. Bibcode:1971TSF.....8R..37C. doi:10.1016/0040-6090(71)90027-7.
^ Azevedo, C. R. F.; Spera, G.; Silva, A. P. (2002). "Characterization of metallic piercings that caused adverse reactions during use". Journal of Failure Analysis and Prevention. 2 (4): 47–53. doi:10.1361/152981502770351860.
^ Grill, Robert; Gnadenberge, Alfred (2006). "Niobium as mint metal: Production–properties–processing". International Journal of Refractory Metals and Hard Materials. 24 (4): 275–282. doi:10.1016/j.ijrmhm.2005.10.008.
^ "25 Euro – 150 Years Semmering Alpine Railway (2004)". Austrian Mint. Archived from the original on 21 July 2011. Retrieved 4 November 2008.
^ "150 Jahre Semmeringbahn" (in German). Austrian Mint. Archived from the original on 20 July 2011. Retrieved 4 September 2008.
^ "Neraža – mēs nevarējām atrast meklēto lapu!" (in Latvian). Bank of Latvia. Archived from the original on 9 January 2008. Retrieved 19 September 2008.
^ "Neraža – mēs nevarējām atrast meklēto lapu!" (in Latvian). Bank of Latvia. Archived from the original on 22 May 2009. Retrieved 19 September 2008.
^ "$5 Sterling Silver and Niobium Coin – Hunter's Moon (2011)". Royal Canadian Mint. Retrieved 1 February 2012.
^ Henderson, Stanley Thomas; Marsden, Alfred Michael; Hewitt, Harry (1972). Lamps and Lighting. Edward Arnold Press. pp. 244–245. ISBN 978-0-7131-3267-0.
^ Eichelbrönner, G. (1998). "Refractory metals: crucial components for light sources". International Journal of Refractory Metals and Hard Materials. 16 (1): 5–11. doi:10.1016/S0263-4368(98)00009-2.
^ Moavenzadeh, Fred (14 March 1990). Concise Encyclopedia of Building and Construction Materials. MIT Press. pp. 157–. ISBN 978-0-262-13248-0. Retrieved 18 February 2012.
^ Cardarelli, François (9 January 2008). Materials handbook: a concise desktop reference. Springer. pp. 352–. ISBN 978-1-84628-668-1. Retrieved 18 February 2012.
^ Hävecker, Michael; Wrabetz, Sabine; Kröhnert, Jutta; Csepei, Lenard-Istvan; Naumann d'Alnoncourt, Raoul; Kolen'Ko, Yury V; Girgsdies, Frank; Schlögl, Robert; Trunschke, Annette (2012). "Surface chemistry of phase-pure M1 MoVTeNb oxide during operation in selective oxidation of propane to acrylic acid" (Submitted manuscript). Journal of Catalysis. 285: 48–60. doi:10.1016/j.jcat.2011.09.012. hdl:11858/00-001M-0000-0012-1BEB-F.
^ Amakawa, Kazuhiko; Kolen'Ko, Yury V; Villa, Alberto; Schuster, Manfred E/; Csepei, Lénárd-István; Weinberg, Gisela; Wrabetz, Sabine; Naumann d'Alnoncourt, Raoul; Girgsdies, Frank; Prati, Laura; Schlögl, Robert; Trunschke, Annette (2013). "Multifunctionality of Crystalline MoV(TeNb) M1 Oxide Catalysts in Selective Oxidation of Propane and Benzyl Alcohol". ACS Catalysis. 3 (6): 1103. doi:10.1021/cs400010q. hdl:11858/00-001M-0000-000E-FA39-1.
^ Kinetic studies of propane oxidation on Mo and V based mixed oxide catalysts. Technische Universität Berlin. 2011. pp. 157–166. doi:10.14279/depositonce-2972.
^ Naumann d'Alnoncourt, Raoul; Csepei, Lénárd-István; Hävecker, Michael; Girgsdies, Frank; Schuster, Manfred E; Schlögl, Robert; Trunschke, Annette (2014). "The reaction network in propane oxidation over phase-pure MoVTeNb M1 oxide catalysts" (Submitted manuscript). Journal of Catalysis. 311: 369–385. doi:10.1016/j.jcat.2013.12.008. hdl:11858/00-001M-0000-0014-F434-5.
^ Dr. Tony Case (Aug 24, 2018). Scientist Interview: Dr. Tony Case (Parker Solar Probe). Retrieved Aug 24, 2018.
^ Vilaplana, J.; Romaguera, C.; Grimalt, F.; Cornellana, F. (1990). "New trends in the use of metals in jewellery". Contact Dermatitis. 25 (3): 145–148. doi:10.1111/j.1600-0536.1991.tb01819.x. PMID 1782765.
^ Vilaplana, J.; Romaguera, C. (1998). "New developments in jewellery and dental materials". Contact Dermatitis. 39 (2): 55–57. doi:10.1111/j.1600-0536.1998.tb05832.x. PMID 9746182.
^ a b Haley, Thomas J.; Komesu, N.; Raymond, K. (1962). "Pharmacology and toxicology of niobium chloride". Toxicology and Applied Pharmacology. 4 (3): 385–392. doi:10.1016/0041-008X(62)90048-0. PMID 13903824.
^ Downs, William L.; Scott, James K.; Yuile, Charles L.; Caruso, Frank S.; et al. (1965). "The Toxicity of Niobium Salts". American Industrial Hygiene Association Journal. 26 (4): 337–346. doi:10.1080/00028896509342740. PMID 5854670.
^ Schroeder, Henry A.; Mitchener, Marian; Nason, Alexis P. (1970). "Zirconium, Niobium, Antimony, Vanadium and Lead in Rats: Life term studies". Journal of Nutrition. 100 (1): 59–68. PMID 5412131.
External links Wikimedia Commons has media related to Niobium. Look up niobium in Wiktionary, the free dictionary.
"Columbium". Encyclopædia Britannica (11th ed.). 1911.
Gilman, D. C.; Peck, H. T.; Colby, F. M., eds. (1905). "Columbium". New International Encyclopedia (1st ed.). New York: Dodd, Mead.


Osborne King is the leading licensed and leisure expert in Northern Ireland advising clients on property-related matters throughout the province.
Our Licensed and Leisure team offers comprehensive advice to operators, developers and investors regarding all types of licensed and leisure property including pubs, hotels, restaurants, liquor licences, golf courses, health clubs, marinas, caravan parks and lifestyle businesses.
Osborne King are the preferred supplier of property related services to the members of Hospitality Ulster.
Due to continued success and market knowledge Osborne King's Licensed and Leisure team have topped the poll for the most leisure and hotel deals for the last five consecutive years in the Estates Gazette regional deals competition.
Please do not hesitate to contact one of the team for more information.


Lori Ann Buza — KSBranigan Law P.C.
Lori, an attorney with more than 20 years of experience, is a tenured Professor of Law at Saint Peter's University (SPU). As Of Counsel to KSB Law, she handles a variety of business disputes and employment matters. She conducts training, drafts handbooks, and reviews employment and severance agreements and business contracts. Lori has prior large firm experience where she served as general and special construction counsel to several boards of education, and handled residential and complex commercial real estate matters, including the representation of many lending institutions, private entrepreneurs, small businesses and corporations.
In addition to her multifaceted legal expertise, Lori has been published in professional and academic journals on the topics of employment law, real estate law, mindful and ethical lawyering, legal contemporary issues and business ethics. She also is an accomplished public speaker on diverse legal issues as well as business and education topics.
Rutgers University School of Law, 1995, J.D.
Rutgers University, Rutgers College, 1992, B.A.


Good news to report to you guys! If you have been following along on my journey, then you know I started working with a functional medicine doctor back in February. After getting all my initial test results back, I had TONS of things I needed to improve. It was actually a really hard time for me, seeing how much damage I had done to myself when all along I thought I was super healthy. It is hard for me to explain everything that I needed to work on because during my appointments he tells me so much information that I always leave forgetting half the stuff he says. I really need to start recording our conversations! I will list below and explain the best I can the things that needed improvement.
This seems like a lot and it was very overwhelming at first. I have a pill box the size of a box of cereal for all the supplements I have been taking. The good news is that each time my levels come back better I can cut back on supplements and eventually stop them all together.
For the past six months, I have been consistently taking my supplements and sticking with my diet changes. I had been a vegetarian for 10 years and although this diet may work for some people it clearly did not work for me. I have been incorporating meat into my diet and trying to have it at least once a day. I have been eating tons of chicken and turkey, salmon and occasionally red meat. I have also been adding way more fat into my diet. Coming from a disordered eating background, fat was seen as the enemy. I would ignore all the health benefits of it and try to keep it out of my diet. That is not the case anymore! I use olive oil, coconut oil and avocado oil on everything!
To help with my stress hormone levels and adrenal fatigue my workouts have completely changed. For the year and a half leading up to my wedding I was going nuts with workouts. I would do up to three a day and was really focusing on tons of cardio and intense stuff. Now my workout routine looks completely different. I am doing one main workout a day and then adding in lots of walks. I am doing much more yoga and way less cardio. I also listen to my body now and if I am feeling tired or run down I don't push myself. To also help with adrenal fatigue I have lowered my caffeine and coffee intake which has been extremely difficult.
The last big change I have made to help with the toxin exposure is switching to all natural products. I traded out all my cleaning supplies, laundry detergents and body products for natural ones. My doctor said anything that is going onto your skin or you are breathing in effects your health.
I did my new blood work a few weeks ago and had my follow up appointment early this week to go over it all. My doctor was THRILLED. I had basically improved every single issue! All of my nutrient levels were better and in range of where they should be. My body is now utilizing fat and carbs for energy as it should be. My amino acid levels are way better and my immune function is super high. The level of toxin exposure I had went way down and my adrenal glands are on the mend. And my supplement list is so much smaller now, yay!
There were still a few things that needed a little more help. My ferritin levels are still low and this is negatively impacting my thyroid function so I am going to continue on that supplement for another month to see if it will improve. I also have a few more B vitamins to get up a little higher. But overall I am SO much healthier, I feel so much better and I couldn't be happier. It is amazing how much our diet and lifestyle effect our health, even when we think we are doing everything right. It was such a wakeup call for me when I got those initial results. Being someone who lives for health and wellness I couldn't believe my own body was so off. When you are used to feeling a certain way, you start to not even realize because it just becomes your norm. Then you fix things and feel better and you're like whoa I like this feeling so much better.
My piece of advice, get yourself checked out, even if you think you're doing a great job with your health. See your doctor, get a physical, get blood work done and just make sure. We have one body and it is our job to make sure we do everything we can to keep it functioning at its highest potential.


text:
Q: Get neighbors for N dimensional square I need some algorithm to get neighbours of x vertex of N dimensional square.
Thanks in advance.

A: If $x=(x_1,x_2,...,x_n)$ in a hypercube with edge length $c$ the the neighboring vertices are $(x_1 \pm c,x_2,...,x_n), (x_1,x_2 \pm c,...,x_n), ..., (x_1,x_2,...,x_n \pm c)$ where the $ \pm $ depends on which vertex $x$ is.  For example, the neighbors of $(0,0,...,0)$ could be $(c,0,...,0), (0,c,...,0),...,(0,0,...,c)$

A: int getNeigbhourOfSquareVertex(int x, int j) {
        return x ^ pow(2,j);

    }

This is what I was searching for. XOR with j pow of 2 I can get the j-th neighbor.

redpajama_set_name: RedPajamaStackExchange


Before starting any journey, it is essential that you know where to go and how to go. In the same day, when you are trading in the forex, it is important that you know your goals and chose ways how to get there. Choose a trading style that helps you in achieving those goals. Different types of approach are needed for different types of trading style. So be sure that your trading style matches your personality. You will face certain losses if your trading style does not help in achieving your goals.
Be wise while choosing the broker. Check if the broker allows you to do the analysis that you need. In the forex market, the importance of a broker is huge. So be very selective while choosing the broker. Do all the researches that you need to. Know all the policies of the broker. Also, don't forget to read the broker's documentation. See that the trading platform that the broker is offering is suitable for the analysis that you have to make.
It is important that you have some idea of how to make a trade before you enter the forex market. While making a decision about whether to enter or exit a trade, you must know all the required information. There are people who use technical analysis, while there are others who look at the underlying fundamentals of the economy to use a chart.
Time frame is important while trading in the forex. Many traders get confused because of this. There may be conflicting information, if you look at the charts in different time frames. If there is a sell signal on the intraday chart, there may be buy signal on a weekly chart. So make sure you synchronise the two charts. Wait until both the charts are giving the same signal.
In order to determine how reliable your system is, use the formula of expectancy. Measure all your winning trades versus all your losing trades. Then calculate how profitable your winning trades were compared to how much your losing trades were.
Know to learn from your mistakes. Accept your small losses. Try not to make the same mistake second time. This way, you will be able to make a lot of money.


text:
HomeFood ServiceNimitz Sailors Participate in Culinary Competition
Nimitz Sailors Participate in Culinary Competition
May 26, 2018 thorntoon Food Service 0
BREMERTON, Wash. (May 5, 2018) Sailors assigned to the aircraft carrier USS Nimitz (CVN 68) present their entries for the 26th Annual Armed Forces Culinary Competition at Olympic College, May 5, 2018. Nimitz is currently conducting a docking planned incremental availability at Puget Sound Naval Shipyard and Intermediate Maintenance Facility where the ship is receiving scheduled maintenance and upgrades. (U.S. Navy photo by Mass Communication Specialist 3rd Class Emily Johnston)
BREMERTON, WA, UNITED STATES
Story by Seaman Emily Johnston
USS Nimitz (CVN 68)
Sailors assigned to the aircraft carrier USS Nimitz (CVN 68) competed in the 26th Annual Armed Forces Culinary Competition at Olympic College, May 5.
The event featured U.S. Navy, Marine Corps, Air Force, Army and veteran chefs from the Pacific Northwest who competed in several categories, including barbecue ribs, chicken wings, desserts, chili, cake decorating, hors d'oeuvres and a team-based "Battling Chefs" showdown.
"As CSs (culinary specialists), this is our job," said Chief Culinary Specialist Tasia Penaranda, from Bridgeport, Connecticut. "I want my Sailors to show what they can do and get their skills out there. It's bragging rights; they're letting people know who they are and they get to bring that back to the ship."
Culinary Specialist 1st Class Rechele Crawford, from Bremerton, Washington, Culinary Specialist 2nd Class Joseph Jackson, from Austin, Texas and Culinary Specialist 3rd Class Justin Wollam, from Vidor, Texas, made up the Nimitz Battling Chefs team, with six other Sailors competing in various categories. They presented tossed spring mixed salad with sliced artichokes and lemon preserve, lamb steaks with preserved lemons and herbs with a side of roasted vegetables, and a dessert of apple mojito sorbet to the judges for the "Battling Chefs" portion of the competition.
Culinary Specialist 3rd Class Vivian Garcia, from Anaheim, California, won 1st place in the white-based cake decorating category, Culinary Specialist 2nd Class Christopher Lowe, from St. Louis, won 2nd place in the chili category, Culinary Specialist Seaman Cody Fletcher, from Houston, won 1st place in the barbecue ribs category, and Culinary Specialist Seaman Taylor Milburn, from Noble, Illinois and Culinary Specialist Seaman Cooper Moody, from New Orleans, together won 3rd place in the desserts category.
"It was pretty nerve-racking," said Milburn. "It's different going from deployment cooking for a ton of people to cooking such a small portion where the judges are dissecting every ingredient that goes into it. Here, they ask specific questions like what kind of flour you used, how long it took you to make it, what kind of flavors you put into it, why you chose the colors you used."
The judges critiqued each entry based on flavor, creativity and presentation.
"Since the environment is so different from the ship, the planning is a lot different," said Penoranda. "You're trying to make a hundred-dollar plate, so you're looking at everything, not just taste."
When asked if they would enter the competition in the future, most of the participants from Nimitz said they would love to enter as many culinary competitions available to them.
"It gets our names out there," said Milburn. "It's a fun, exciting experience."
Penaranda said she appreciated the hard work of her Sailors representing Nimitz, and she's glad they got the experience to share with their friends and shipmates. She hopes that they will value the experience and use it and build from it in future competitions.
Nimitz is conducting a docking planned incremental availability at Puget Sound Naval Shipyard and Intermediate Maintenance Facility where the ship is receiving scheduled maintenance and upgrades.
U.S. Military Teams from All Branches Honored for Excellence in Foodservice
Georgia Guardsmen continue RTU trend of self feeding


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New Office! New remote control solution for Macs! New 'Apple at Work' pages!
Lots of new and interesting things this week to read up and keep up with.
The end of the conference era – Marco Arment: This article is focussed on iOS/macOS developer conferences. I have a feeling most Mac focussed IT conferences are doing well.
IT Kit – The best tools for IT professionals: New site attempting to surate a list of IT tools. The list is still quite thin, but seems to be biased towards Apple/Mac IT tools. Might be worth watching.


In this series of videos we have talked to people who have suffered persecution for their faith, faced multiple disabilities, major illnesses, and who have been bereaved. Has what has happened made them doubt that God is good? Have they ever been angry with God, or blamed God for what they have been through? Part 17 of 'The Biggest Question: why does God allow suffering?' Introduced by BBC TV Songs of Praise presenter Diane Louise Jordan. With Mavis Clargo, Eric Gaudion, Hilary McDowell, Robin Oake and Ed Shaw.


January 31 is National Inspire Your Heart with Art Day. It is a day to pause and reflect how art touches your heart—how it can move us to tears, cause us to bust out laughing, make us think, broaden our perspective and feed our humanity.
To celebrate, let's take a moment to share the last work of art that really elicited a strong, emotional reaction—post using your social media platform of choice with #inspireyourheartwithart.
But what about the rest of the year? I pledge to actively seek out those inspiring moments by exploring the arts all year long. Are you with me? Great! Here are a few ideas for our year of seeking heart-inspiring experiences.
There are numerous opportunities to engage with the arts in our city, but because I believe that inspiration should be available to all, I am going to focus on a handful of the many opportunities that are consistently free or low cost.
For example, our incredible library system not only offers free access to the literary arts, film arts and recorded music in abundance, our libraries also have a rich visual arts collection and thanks to partnerships with groups such as ProMusica we can even enjoy the occasional live music performance. ProMusica's Library Concert series starts in February.
On the subject of music, a fun challenge can be to experience a genre that you have little to no experience with. Between the many, many festivals in our city, plus free music series at Columbus Commons, Bicentennial Park, Goodale Park, the King Arts Complex and our sister councils (e.g. Upper Arlington, Dublin and Worthington) there are countless opportunities for free live music in all genres during the summer (and I've only given a few examples). We also have venues of all sizes that support local acts and bring in national acts and many of these have low admission fees, and they are bringing us music all year long.
Over the last several decades Columbus' theater/performing arts scene has grown exponentially. With theaters of all sizes cropping up not only are audiences assured a range in the type of productions offered, we are given a range in cost—with many theaters offering donation or pay as you can based admission. Theaters that offer this do so with a mission of ensuring that theater is accessible to everyone, that income is not a barrier to experience. People who are able donate a little more, knowing it allows someone on a fixed income to watch for free.
For many of us film may feel like the most accessible art form—we can easily watch movies at home, there are plenty of movie theaters in our city, and ticket prices are generally reasonable. I personally am a fan of the Gateway Film Center, the Drexel and the Wexner Center for the Arts because they support local filmmakers and bring in movies that may not be getting as much mainstream buzz—e.g. documentaries, foreign language films, indie films, cult classics and movies from past years that deserve a fresh look. Gateway's HOOT series, the last Saturday of every month is free with a donation of a canned good for the Open Shelter.
Exploring the visual arts is especially easy. Many galleries—both for-profit and nonprofit—are free to visit. There are so many that I'm afraid if I start listing them, I could end up with a short novella instead of a simple blog post. You can find a healthy listing of galleries by searching the organization section of ColumbusMakesArt.com. Some larger organizations, which normally charge admission, have free days. General admission is free at the Columbus Museum of Art every Sunday (and always for active military and veterans, as is the National Veterans Memorial Museum), Franklin Park Conservatory is free the first Sunday of every month for Franklin County residents and the Wexner Center is free every Thursday after 4 p.m.
I've noted a small slice of inspirational arts opportunities in Columbus. You can find more by searching events at ColumbusMakesArt.com, and because the inspiration that the arts bring should never be just for those who can afford it, the site has added a page curating recurring free arts experiences. Visit ColumbusMakesArt.com/free where you'll find more details, including dates and times.