This week Donegal Daily’s fitness guru gives you three recipes that you can use to make a healthy and delicious, day of food.The one thing that I hear time and time again is that people find it hard to make healthy food taste good.So, here is a full day of food It has everything from breakfast to dessert and not only is it healthy AND tastes great, but I have also got the calories, protein, carbs and fat worked out for you. We will start with Breakfast and these are a favourite of my Rushe Fitness members in our Lean in 2019 program.The next one starts on April 1st and you can book your place through the link belowhttps://www.rushefitness.ie/class/lean-in-2019-gym-plan/.BACON ‘N’ EGG MUFFINSINGREDIENTS 6 Eggs2 rashers of Bacon1 small Onion, finely diced1 tsp dried Oregano½ tsp of Chilli Powder 1 tbsp Olive OilHOW TO PREPAREPreheat oven to 180c (160f), 350f, Gas Mark 4. Line a muffin tinwith 4 paper cases.In a bowl whisk the eggs & seasoning together.In a small frying pan, using the olive oil, fry the bacon until crispy. Allow time to cool slightly. And chop/crumble the bacon.Add the bacon & onion to the egg mix. Beat well & dividebetween the 4 muffin cases. Bake in the oven for 10-15 minutes until firm.Serve with a nice cup of coffee and you are good to go.X KCAL XG FAT XG PROTEIN XG CARBS124KCAL – 13.2G FAT – 10.2G PROTEIN – 3.2G CARBS – SERVES 2Next on the menu will be lunch and we will be having a light lunch because dinner will be fit for a King.SATAY CHICKEN STICKSINGREDIENTS6 Chicken Drumsticks, skin removed6 Chicken Thighs, skin removedMarinade1 Lime, zest & juice2 Lemongrass stalks, chopped5cm fresh Ginger, peeled &chopped3 Garlic Cloves2 tbsp Nut Butter160ml Coconut Cream1 tsp Turmeric1 tsp Cumin1 tbsp dried CorianderHOW TO PREPARESlash cuts into flesh of drumsticks & thighs. Place in large dish.In a blender add all marinade ingredients & blend untilsmooth.Pour marinade over the chicken & rub it in. Place in fridge forat least 2 hours.Heat oven to 190c (170 fan), 375f, Gas Mark 5.Line baking sheet(s) with foil & roast chicken for 1 hour and serve.302 KCAL – 17G FAT – 34G PROTEIN – 3G CARB PER THIGH AND DRUMSTICKNow we come to dinner and as we have been good all morning, we are going to treat ourselves.This isn’t just any steak… It will be the best steak you have ever tasted.CHIMICHURRI STEAKINGREDIENTS2x200g Irish Sirloin Steaks1 tbsp Olive OilPinch of Rock SaltDressing½ bunch of Parsley, chopped2 tsp crushed Garlic½ Onion, finely chopped½ Red Pepper, finely chopped125ml Olive Oil2 tbsp Apple Cider Vinegar1 tbsp dried Chilli FlakesHOW TO PREPAREMake Chimichurri dressing by thoroughly mixing together all theingredients in a small bowl.Heat a grill pan/griddle on medium heat. Rub steaks with oil. Seasonwith rock salt. Cook on griddle.Serve with the dressing.Steak Cooking TimesRare – 3 minutes one side & flip. Cook for 2-3 minsMedium – 4 mins one side & flip. Cook for 3-4 mins.Well Done – 5 mins both sides.545 KCAL – 33G FAT – 61G PROTEIN – 2G CARBS SERVES 2You will be serving this with some;Mustard Mash Potatoes.INGREDIENTS400g White Potatoes, peeled& quartered100ml Milk75g Butter2 tbsp Dijon MustardHOW TO PREPARE In a pan bring slightly salted water to the boil & addthe potato. Cook for 10-12 mins until the potato is softenough to mash.Drain the potatoes, add butter, milk & mustard &mash thoroughly.218 KCAL – 12G FAT – 4G PROTEIN – 25G CARBS – SERVES 4MINT SMASHED PEASINGREDIENTS50g Garden Peas1 tsp Butter1tsp dried MintHOW TO PREPAREBoil peas for 3 mins in a small saucepan.Thoroughly drain.Add butter & dried mint, stir in and then mash withfork or potato masher until smashed in appearance.117KCAL – 8G FAT – 3G PROTEIN – 7G CARBS – SERVERS 1Finally, what would dinner be without a dessert?BANANA ICE-CREAMINGREDIENTS4 ripe Bananas50g Almonds2 tbsp Maple Syrup2 tsp Maple Syrup100ml tinned CoconutCream1 tsp Vanilla ExtractHOW TO PREPAREPeel & slice bananas & place them in the freezer for 3 hours.Put almonds in food processor & grind them. Or use50g of ground almonds. Mix the almonds with two tspof syrup. And set to one side.In a clean food processor mix the frozen bananaswith coconut milk, vanilla & 2 tbsp of syrup.Serve immediately & top with the almond mixture.279 KCAL – 12G FAT – 5G PROTEIN – 35G CARBS – SERVES 4And there you have it.A healthy and delicious day of food and everything worked out for you.Give them a try and be sure to let me know what you think of them.#Leanin2019My Members get recipes like these and more in our Lean in 2019 program.The next one starts on April 1st and you can sign up now through the link below.https://www.rushefitness.ie/class/lean-in-2019-gym-plan/DD Fitness: Real healthy recipes was last modified: March 10th, 2019 by Emmet RusheShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:dd fitnessDonegal fitnessfitnesshealthy eatinghealthy living
Share Facebook Twitter Google + LinkedIn Pinterest The U.S. Department of Agriculture (USDA) released details of its $12 billion aid package to help offset the impact of tariffs, which includes a Market Facilitation Program that will make payments to producers of seven farm commodities for the 2018 crop. The program also includes an increase of USDA purchases of various impacted U.S. agricultural products, and a Trade Promotion Program to develop foreign markets for American agricultural exports.The Ohio Soybean Association (OSA) welcomes the support from the Trump Administration and details of the how that support will be distributed, while also reiterating the need for a long-term solution that opens export markets.“We’re pleased to see the details of the aid package released in a timely manner so there can be some certainty for farmers moving into the harvest season,” said Allen Armstrong, OSA president and Clark Co. soybean farmer. “However, this is a short-term fix and we continue to advocate for free and open markets with our national affiliate, the American Soybean Association, and for a resolution to the trade dispute with our biggest international customer.”The value of the 2018 soybean crop has been under increasing pressure ever since tariffs were imposed in early July, with prices dropping approximately $2 per bushel nationally. In the last two months, USDA has raised its estimate for soybean production in 2018 to a record 4.6 billion bushels, reduced its estimate for soybean exports in the 2018-19 marketing year by 230 million bushels, and projected an 82% increase in soybean carryover stocks to 785 million from 430 million bushels by September 2019. In 2017, Ohio was the sixth largest producer of soybeans in the U.S. with 4.8 million acres planted and 263 million bushels. The value of the Ohio soybean crop is currently $2.5 billion and over 60% of Ohio soybeans go to international markets.The National Pork Producers Council also commended the Trump administration for providing nearly $559 million purchase of pork for federal nutrition assistance and child nutrition programs, $200 million for developing foreign markets for U.S. agricultural products and some direct payments to farmers, including pork producers. They would receive $8 per hog based on 50% of the number of animals they owned on Aug. 1.“True to his word that he would have our backs, President Trump today demonstrated his commitment to America’s farmers, including pork producers, by giving us some relief from the financial hit we’ve taken from retaliatory tariffs from some of our biggest trading partners,” said Jim Heimerl, a hog farmer from Johnstown, Ohio and NPPC president.U.S. pork exports to China are down significantly for the year, with the value falling by 9% through June. The drop has come mostly because of the 50% additional tariff that country imposed in response to U.S. duties on Chinese steel and aluminum imports and on other goods over China’s theft of intellectual property and its forced transfers of U.S. technology. Exports to Mexico are down slightly. In June, a 10% tariff on U.S. pork was put into place in response to U.S. tariffs on Mexican steel and aluminum imports; the duty increased to 20% on July 5.“While we’re grateful and commend the administration for its action to help us, what pork producers really want is to export more pork, and that means ending these trade disputes soon,” Heimerl said.In addition to continuing to press for a swift resolution to the trade wars, NPPC is asking the White House and congressional lawmakers to approve public-policy initiatives that would buoy pork producers, including ones that would:Establish and fully fund a Foot-and-Mouth Disease vaccine bank.Prohibit states from regulating agricultural production practices outside their borders.Reform the visa system to address an agricultural labor shortage.Give USDA oversight of lab-produced cultured protein and gene editing in livestock.NPPC also is urging the administration to quickly conclude talks on a new trade agreement with Mexico, reiterating its priorities of maintaining the zero-tariff rate on pork traded with that country and of lifting the tariffs on steel and aluminum from Mexico so it will drop its retaliatory tariffs on U.S. pork and other products. (The United States and Mexico today announced agreement on a framework for a new trade deal.) “Pork producers and others in agriculture have been patriots and very patient as the administration rightfully realigns trade policy to make sure our trading partners play by the rules, to ensure that there’s free, fair and reciprocal trade,” Heimerl said.USDA’s Farm Service Agency will administer the Market Facilitation Program for payments. Farmers can apply for support beginning on Sept. 4. Applications will be available online at www.farmers.gov/mfp.
NASA will be streaming a live press conference tomorrow at 2:00 PM to unveil the first photos ever taken from the orbit of the planet Mercury. The images, taken by the MESSENGER probe early this morning, will be posted to a special page on NASA’s site as the teleconference is taking place on another. The first photo ever taken of Mercury from the planet’s orbit – click to expandMESSENGER, short for “Mercury Surface, Space Environment, Geochemistry and Ranging,” has been in orbit around the planet since March 17. It took 364 images today, will take 1,185 photos over the next few days and wind up with over 75,000 images altogether over the next year.Mercury is the planet closest to the sun. It’s got a year of just under 88 days and an iron core that creates weak planetary magnetism. The temperature ranges from a brisk -364 degrees Fahrenheit at the poles to a cozy 800 degrees in the sun. According to NASA:“In the course of the one-year primary mission, the spacecraft’s seven scientific instruments and radio science investigation will unravel the history and evolution of the Solar System’s innermost planet.”And why visit? As one of the “terrestrial” (or rocky, as opposed to gaseous, planets), it can teach us about Earth, among other things. “Understanding this ‘end member’ among the terrestrial planets is crucial to developing a better understanding of how the planets in our Solar System formed and evolved.”Also, because it’s awesome. Being a part of the process of unveiling, of sharing, at however great a remove, the adventure of approaching, investigating and understanding another of our system’s planet, that’s awesome too. Related Posts Tags:#news#web 8 Best WordPress Hosting Solutions on the Market curt hopkins A Web Developer’s New Best Friend is the AI Wai… Why Tech Companies Need Simpler Terms of Servic… Top Reasons to Go With Managed WordPress Hosting
A charging station for an electric carSecond, prewire the garage for a future charging station for an electric car. That’s exactly what we are doing in our most recent home (LEED Silver) and the line item was only a few hundred dollars. HOW TO SELL GREEN UPGRADESPart One: Radiant Barrier PaintsPart Two: Tankless Water HeatersPart Three: Energy AuditsPart Four: Exhaust FansPart Six: Better InsulationPart Seven: A Few Small Things I have three favorite electrical enhancements I love to sell homeowners. There’s also a fourth option that can be a little bit tricky. All these options provide the client with value, and all are more cost-effective in new construction than they would be in a remodel.First, let me remind you that “selling” is not a bad word. I like showing folks their options, empowering them with information, and letting them buy what’s right for them. In fact, I feel I owe it to them to provide this information. After all, they expect me to share the results of my education, my experience, my expertise of the industry, and my knowledge of trends. Nobody wants built-in obsolescence, so you should help future-proof your clients’ homes by sharing some of these green electrical enhancement options. Talk about future-proofing! If you do not think your clients will be driving an electric car in your lifetime you are likely long in tooth or very short on vision! The green benefits are clear that by building this infrastructure into the home in today’s dollars (which are cheap) and so is the additional profit you make. Prewiring for a PV arrayAnother favorite is prewiring the roof for a future photovoltaic (PV) array.It’s hard to believe, but even today there are still many builders who do not offer this option. It may entail some additional framing work to future-proof the roof for PV, but in all likelihood you will only need an electrician to complete this enhancement. Again, another few hundred dollars added to your bottom line, and an upgrade your client will love you for in a couple years when they decide to get the solar panels installed after all! Soffit receptaclesThe first green upgrade is to install electrical receptacles in the soffits that are all controlled by a predetermined number of switches.Anyone who installs holiday lights (for Christmas or otherwise) will enjoy the convenience of controlling the decorations by lights switches and reducing the number of required extension cords. It’s a great convenience that many clients will gladly pay for. And because all of us have at some point skipped the effort of going outside to unplug the lights, this green upgrade will also save energy. A master kill switchAnd finally, an option that is not for the faint of heart: it’s possible to diagram your rooms so that a single switch can shut of a predetermined number of receptacles.The idea is to install a switch near an exterior door so that the homeowner can shut off most of the home’s plug loads when leaving the house.However, because of the design time required and advance lifestyle planning involved, you must be sure to charge enough for this upgrade. Prep your client in advance. As a concept, it sounds nice, but the first time they flip the switch and their computer, radio, and alarm clock all turn off and have to be reset or rebooted, they are going to be pretty annoyed. And it sure won’t work in the kitchen where you could be shutting off the refrigerator!These upgrades will improve your bottom line. In today’s economy, we all need whatever bump we can get. These individual items give your clients a little peace of mind, a bit of energy savings, and considerable convenience. Collectively, however, they add up to a better wired, high-performance home designed and built to embrace the future.
Acrobat 3DAcrobat Standard 7.0Acrobat Pro 8.0Audition 3.0GoLiveIllustratorInCopyInDesignPhotoshopPhotoshop ElementsAdobe Premiere ProNote: If you have a newer computer/operating system you may have a bit of trouble running this version. Lifehacker points out this forum for tips on getting it working on Windows 8 and new Mac systems.You will have to signup for an Adobe account to download (if you don’t already have one) but signup is free. A great deal on a powerful software package for graphic designers, video editors and creative content creators!via 9to5 Toys, Lifehacker and FStoppers Adobe is giving away the CS2 version of their powerful suite of video, photo and design apps.UPDATE from Kevin Monahan, Sr. Content and Community Lead for Adobe After Effects and Premiere Pro:“Effective December 13, Adobe disabled the activation server for CS2 products and Acrobat 7 because of a technical glitch. These products were released over 7 years ago and do not run on many modern operating systems. But to ensure that any customers activating those old versions can continue to use their software, we issued a serial number directly to those customers. While this might be interpreted as Adobe giving away software for free, we did it to help our customers.” Thanks for letting us know, Kevin!Mac and PC users rejoice, Adobe has recently offered up a FREE download of their professional Creative Suite 2. Although CS2 was intially released in 2005, many of the apps still have the same powerful features as their newer successors. Included in this suite is:
Andy Grove and Gordon Moore of Intel were struggling with a severe challenge to their business. As foreign competition grew, their memory chip business was becoming unsustainable, and their margins were eroding. Grove suggested that the Board of Directors would fire them and replace them with someone else, and he asked Moore what the new CEO would do when they took over. Moore said that the new CEO would leave the memory-chip business.Grove asked why wouldn’t they fire themselves and come back and make the decision themselves, rather than waiting for someone else to do what was necessary. They left the memory chips business.Everything Is Your FaultAs a leader, everything is your fault. You are responsible for your organization. You are responsible for making the decisions necessary to guide your organization (or division or department or small team) to the better future to which you are leading them. Many of the choices you might make are not easy calls, and in some cases, you will have to make them with less information than you would like, and without any real knowledge of the outcome until later.For some, the responsibility is empowering. If everything is your fault, then you are the one who can do something to change the outcome from negative to positive. Grove recognized his authority and his power to shape the future and make the difficult decision. He did so before someone had to do it for him.Why Leaders Wait to DecideThere are several categories where leaders wait to make decisions that cost them time, opportunities, and results.The Unknown: Because you are human, you struggle with the unknown. It’s not enough to make decisions. You have to make good decisions, the right decisions. People are counting on you.The Challenges of Making Change: You know that some decisions are going to require a real, sustained change initiative. The change you are making may be disruptive and cause people to lose focus–or fail.The Devil You Know: The decision you may need to make might be around a problem you have known for long enough that it feels better to deal with a challenge you know than the new one that is sure to follow the change you make.Lack of Focus: You can be so focused on your priorities you lack the focus on the obstacles that prevent you from delivering the results you need, the execution failures, and their root causes.Recently, I heard a sales manager describe a pipeline meeting as a “pipe lies” meeting. What do you fill your pipe lies with? “Hopeium,” of course. Leaders are not immune from waiting and hoping things get better on their own.The Obvious Hard CallsWhat is most interesting for our purposes here are the decisions that you need to make that are well-known and have persisted over long periods.Some decisions are difficult to make. Other decisions are obvious, but leaders still don’t make those obvious decisions.People IssuesIf you are a leader, you have people on your team who quit a long time ago but still show up for work. They have been in their role for years, but they are no longer happy, and they are biding their time waiting for a new opportunity. Some cynical people infect those around them, and because you haven’t confronted or removed from your team continue to spread their negative mindset.Lack of AccountabilityOver time, accountability for results has eroded. Some results that are necessary to build the future are not being generated, but because the people responsible for creating those results are no longer accountable, it isn’t forthcoming. You know that you need to change the culture, but there are going to be negative repercussions and a fair bit of conflict when you confront people.Lack of ExecutionOther areas of the business have struggled to produce the results for which they are responsible. Because problems tend to find their way to the highest level of competency necessary to solve them, your team has been covering the large gap another team created. Now your team is not producing the results they’re of which they are capable because they deployed in another area of the business.The list of areas where the problem is well-defined, the answer is obvious, and yet no change is made is endless. Issues in these categories persist over long periods because the obvious decision isn’t taken—or soon enough.Making the Decision for Your ReplacementLike Grove, you don’t have to wait for your replacement to decide for you after you are gone. Instead, you can decide before it’s necessary to find someone else to do it for you. In some cases, you may be the only one who can make these decisions, and if they are known to you, then they are likely known to everyone. As a leader, you are the one empowered to do the things that are necessary to create the future.If you want to improve your results and your effectiveness as a leader, start by making a list of the three (no more) challenges that are preventing you from producing the results you need. You may have an Andy Grove type decision, one that is enormous, difficult, and one with enormous strategic implications. If that’s the decision, you need to make, far be it from to prevent you from making it as a result of the questions below.What might be more useful are the three decisions you know you need to make, where the choice is obvious, and where you have let something go on much too long:What decision should have been made a long time ago, but hasn’t been?What challenges haven’t you confronted because they are trying, time-consuming, and potentially disruptive in the short-term?What have you allowed to go unaddressed that needs to be dealt with before it becomes a more significant, more difficult challenge?Problems don’t age well. Tiny monsters grow up to be giant monsters. You are better off dispatching them before they become entrenched and before they wreak havoc on your results.Be bold, be daring, and be resolved to make the hard calls before someone else has to do it for you. Essential Reading! 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Kolkata Knight Riders on Saturday defeated Sunrisers Hyderabad by 17 runs at the Eden Gardens to move on top of the Indian Premier League 2017 table. (Scorecard)After a shaky start being put in to bat by visiting captain David Warner, Robin Uthappa stemmed the rot with a brilliant 68 off 39 balls to help the hosts post 172/6. (KKR vs SRH: Match Highlights)Sunrisers, in their run chase, lost wickets at regular intervals with David Warner (26) and Yuvraj Singh (26) top-scoring for the visitors who batted very poorly to finish at 155/6 in 20 overs. Naman Ojha (11) and Bipul Sharma (21) were at the crease at the end.The defending champions made a steady start with Warner and Shikhar Dhawan (23) stiching together a 46-run stand off 40 deliveries.But once the spinners came to the party, both the openers departed in quick succession. First, Dhawan holed out at long on to Yusuf Pathan who in the end conceded just just two runs in his first over.Soon, Warner – not a great player of spin – fell to the guile of chinaman Kuldeep Yadav.The southpaw could not read him from the first ball and finally picked out Chris Woakes at long off for an easy catch less than one month after falling to the same bowler while playing for Australia against India in the fourth Test at Dharamsala.Moises Henriques (13) followed suit in the next over, playing a uppish drive off Woakes which the England bowler latched onto in his follow through.Deepak Hooda (13) also failed to shine, missing the line off Narine’s delivery for Uthappa to cause an easy stumping.advertisementJust when Yuvraj looked set for a match-winning knock smacking Umesh Yadav for a six and four off consecutive balls, Woakes got the back of the southpaw with a slower cutter that substitute Rishi Dhawan pouched at long on.Earlier, Uthappa and Manish Pandey (46) stitched together a 77-run stand for the third wicket.Openers Sunil Narine (6) and skipper Gautam Gambhir (15) departed early to leave the hosts tottering at 40/2.Bhuvneshwar Kumar (3/20) bowled wonderfully well with a superb first spell that yielded 2-0-7-1.Coming in at No.3, Uthappa used all his experience to engineer a crafty 68 along with Manish Pandey who was guilty of a slow start — scoring only 13 in his first 18 balls — to finally score a 35-ball 46.Narine failed to repeat his heroics at the top as a fiery Bhuvneshwar uprooted his off-stump with an in-swinging yorker to which the leg-spinner had no answer.Bhuvneshwar looked dangerous in his first spell of two overs (2-0-7-1) getting the ball to swing away from the right hander.Just when it looked like Gambhir was about to continue from where he had left against Kings XI Punjab, Afghanistan leg-spinner Rashid Khan (1/29) snared the KKR skipper.After the Powerplay, KKR were in a spot of bother at 40/2 with Pandey joining Uthappa in the middle.Uthappa upped the ante after the break. The clean-hitting right-hander from Karnataka brought up his half-century, sweeping Rashid to deep midwicket where Shikhar Dhawan misjudged a difficult catch. Together with Pandey, Uthappa tore apart the Sunrisers attack.Uthappa, in the process, became the third batsman after Gambhir and Yusuf Pathan to score 1500 runs for KKR.Cutting (1/41) finally got Uthappa out — his legcutter forcing the 2007 T20 World Cup winning player to mistime his pull with Rashid running from deep midwicket to long on to take the catch.Bhuvneshwar halted Pandey from scoring a fifty, getting the back of him as Pathan remained unbeaten at 21 off 15 with Suryakumar Yadav and Colin Grandhomme falling to Nehra and Bhuvneshwar, respectively.KKR now have six points from four outings, while Sunrisers have four in their kitty from the same number of matches.
TagsTransfersAbout the authorCarlos VolcanoShare the loveHave your say Barcelona coach Valverde confirms Munir leavingby Carlos Volcano10 months agoSend to a friendShare the loveBarcelona coach Ernesto Valverde has confirmed Munir El Haddadi is leaving.The 54-year-old tactician has clarified that both the Blaugrana and the Spanish-Moroccan have decided to part ways.”Munir has made a decision and the club has also taken it,” he told a press conference on Wednesday.”We want a solution as soon as possible, if possible during this market.”I have nothing against Munir, as he has played and trained well and I don’t have much more to say about it.”
zoomIllustration. Image Courtesy: Pixabay under CC0 Creative Commons license Athens-based dry bulk owner Diana Shipping has signed a term loan facility with French banking group BNP Paribas for up to USD 75 million.On July 16, the company completed a drawdown of USD 75 million, secured by the vessels m/v Alcmene, m/v Seattle, m/v Electra, m/v Phaidra, m/v Astarte, m/v G. P. Zafirakis and m/v P. S. Palios.The proceeds from the loan facility together with available cash were used to voluntarily prepay in full the balance of USD 130 million of the existing credit facility with BNP Paribas which had maturity date on July 24, 2020.Diana Shipping said that the new loan facility, which has a maturity date of July 16, 2023, has resulted in the release of mortgages on 17 of the company’s vessels.The company’s fleet currently consists of 50 dry bulk vessels, including 4 Newcastlemax, 14 Capesize, 5 Post-Panamax, 5 Kamsarmax and 22 Panamax vessels.