...Day 1 Meal 1 8:00am - 4 Egg whites + 1 whole egg scrambled with cooking spray, and 1 package Quaker Wild Berry Oatmeal Meal 2 11:00am - 1 can of tuna mixed with fat free tuna + 1/2 cup of brown rice. Meal 3 2:00pm - 1 cup of lean turkey + 1/2 cup of brown rice. Meal 4 5:00pm - 100 grams of chicken + 2 cups of broccoli (drizzled with olive oil) Meal 5 8:00m - 1 cup 1-2% cottage cheese + 1 tbsp peanut butter Calories 1566 Fat 41g Carb 119g Protein 178g So this is a typical day of mine at my calorie level, now the fat is a little high - it should probably be at about 20%, but I will probably still lose weight at this level. Day 2 Meal 1 8:00am - 2/3 cup Special K Fruit & Yogurt with 1 cup of skim milk (yes...skim) Meal 2 11:00am - 1 cup of lean turkey + 1/2 cup of beans. Meal 3 2:00pm - Tuna melt sandwich (1 can of tuna with kraft singles slice and 2 slices of whole wheat bread) Meal 4 5:00pm - 100 grams of chicken breast with 1/2 cup of 1% cottage cheese and 2 cups of broccoli Meal 5 8:00pm - 1 cup 1-2% cottage cheese + 1 tbsp peanut butter Calories 1493 Fat 37g Carbs 124g Protein 167g So this is pretty similar to yesterday's meal, but cereal for breakfast. Day 3 Meal 1 9:00am - Omellette (4 egg whites+1 whole) with 2 whole wheat toast Meal 2 12:00pm - 1 can of tuna mixed with fat free tuna + 1/2 cup of brown rice. Meal 3 3:00pm - 100g of steak + 2 cups of broccoli + 1/2 cup of brown rice Meal 4 (post workout) 5:00pm - 1 scoop whey protein ...
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...7-Day Vegan Menu (Sunday-Saturday) Day 1 Breakfast: Wild Rice Yam Pancakes with Agave Nectar and Fruit Morning snack: energy bar Lunch: Cucumber Pesto Salad with Tomato Basil Dressing Afternoon snack: smoothie Dinner: Almond Flaxseed Burger with mixed greens and Sweet Pepper Hemp Pesto After-dinner snack: Zucchini Chips Day 2 Breakfast: Toasted Apple Cinnamon Cereal with Hemp Milk. Morning snack: energy bar Lunch: Popped Amaranth Hemp Seed Salad with Cayenne Dill Tahini Dressing Afternoon snack: smoothie Dinner: Adzuki Bean Quinoa Sesame Pizza After-dinner snack: Vegetable Crackers Day 3 Breakfast: Banana Ginger Pear Cereal with Rooibos Almond Milk Morning snack: energy bar Lunch: Spicy Black-Eyed Quinoa Pizza Afternoon snack: smoothie Dinner: Cucumber Pesto Salad with Tomato Basil Dressing After-dinner snack: Crunchy Cinnamon Plantain Strips. Day 4 Breakfast: Garlic Oregano Yam Oven Fries with Ketchup Morning snack: Green smoothie Lunch: Sunflower Seed Beet Pizza Afternoon snack: energy bar Dinner: Popped Amaranth Hemp Seed Salad with Cayenne Dill Tahini Dressing After-dinner snack: Vegetable Crackers with Sunflower Seed Pate Day 5 Breakfast: smoothie Morning snack: Green Tea Ginger Lime Crackers with Miso Kelp Guacamole Lunch: Crunchy Cinnamon Plantain and Macadamia Nut Salad with Mango Lime Dressing Afternoon snack: energy bar Dinner: Popped Amaranth Rooibos Pizza After-dinner snack: Zucchini Chips with Sweet Pepper Hemp Pesto ...
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...The community intervention event, “7 Days of Play” was designed to encourage others to be active for the recommended daily amount of 20-60 minutes per day (Lox et al., 2010 p. 87). This design of the project was chosen because according to the CDC, the absence of physical activity in the lives of people in the United States causes more than 365,000 deaths each year, all preventable (Lox et al., 2010 p. 21). This number of yearly deaths makes up about 16 percent of all deaths in the United States (Lox et al., 2010 p. 21). The World Health Organization has also deemed the absence of physical activity to be partially responsible for the presence of so many chronic diseases, such as Type 2 diabetes (Lox et al., 2010 p. 21). By implementing “7 Days...
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...WDear Editor, I am writing to encourage yourself and your newspaper to expand your view on conservationism. It is well known that resources are becoming scarce; however, the way we live depends on the use of those resources. This is where a thin line is drawn. The goal of conservation is to preserve as much of a natural resource as possible. It is only necessary to take as much is needed while keeping in mind that the environment will be forced to change. The challenge is that with the need for these resources constantly rising, it is necessary to create a sort of substitute for what is required. A conservationist believes that it is important to protect and preserve an environment and its wildlife. However, a conservationist also can look at the reality of a situation and understand that by diminishing the use of land for its natural resources, society becomes crippled. By using the Four Steps of Risk Assessment, I will demonstrate why using nature’s resources in an environmentally friendly way will ultimately allow for the expansion of our culture. Step one of the Four Steps of Risk Assessment is Hazard Identification. This is determining whether a substance can cause adverse health reactions when exposed. Using natural resources creates little to no health effects. Step two is a Dose-response assessment. This evaluates the relationship between the amount of exposure and the severity of the health effects. Conserving natural resources in a low measure creates little to...
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...The Big Book of Huddle Energizers Ideas to enliven your huddle Contributed by employees of Citibank Singapore Table of Contents Service Value # 1 – Make Each Interaction Personal ................................................. 6 Energizer: Hebrew Numerology ................................................................................... 6 Energizer: Brain Teaser ............................................................................................... 9 Energizer: Human Treasure Hunt............................................................................... 10 Energizer: Secret Hat Trick ........................................................................................ 11 Energizer: Accentuate the Positive............................................................................. 11 Energizer: Name Game.............................................................................................. 11 Energizer: Heart to Heart ........................................................................................... 11 Energizer: Guess my Body Language ........................................................................ 11 Energizer: How to Say Hello in Different Languages ................................................. 12 Energizer: Good Morning Game ................................................................................ 12 Service Value # 2 – Maintain A Professional Image ...................................................
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...Minimum workforce with sub contracting strategy (solution of problem 1) | Jan | Feb | Mar | Apr | May | June | Total | Demand forecast (units) | 2200 | 1500 | 1100 | 900 | 1100 | 1600 | 8400 | Initial inventory | 400 | | | | | | | Production requirement | 1800 | 1500 | 1100 | 900 | 1100 | 1600 | 8000 | Working days (per month) | 22 | 19 | 21 | 21 | 22 | 20 | 125 | Total hours required to meet monthly demand | 1800 x 5 = 9000 | 1500 x 5 = 7500 | 1100 x 5 = 5500 | 900 x 5 = 4500 | 1100 x 5 = 5500 | 1600 x 5 = 8000 | | Hours produces by an operator per month | 22 x 8 = 176 | 19 x 8 = 152 | 21 x 8 = 168 | 21 x 8 = 168 | 22 x 8 = 176 | 20 x 8 = 160 | | Workers required per month | 9000 / 176 = 51 | 7500 / 152 = 49 | 5500 / 168 = 33 | 4500 / 168 = 27 | 5500 / 176 = 31 | 8000 / 160 = 50 | | Aggregate planning | Workers used | 27 | 27 | 27 | 27 | 27 | 27 | | Workers hired | 0 | 0 | 0 | 0 | 0 | 0 | | Workers fired | 3 | 0 | 0 | 0 | 0 | 0 | | Units produced | 27*22*8 /5 = 950 | 27*19*8 /5 = 821 | 27*21*8 /5 = 907 | 27*21*8 /5 = 907 | 27*22*8 /5 = 950 | 27*20*8 /5 = 864 | | Monthly inventory | 0 | 0 | 0 | 7 | 0 | 0 | | Units subcontracted | 1800 – 950 =850 | 1500 – 821= 679 | 1100-907 =193 | 0 | 1100-957 =143 | 1600-864=736 | 2601 | Full cost | Labor cost | 27*22*8*$4 =19000 | 27*19*8*$4 =16420 | 27*21*8*$4 =18140 | 27*21*8*$4 =18140 | 27*22*8*$4 =19000 | 27*20*8*$4 =17280 | 107980 | Material costs | 95000 | 82100 | 90700 | 90700 | 95000...
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...reading binary. Using a 7-segment display we are able to achieve that by converting the BCD value into a 7 bit output. The 7-segment display has 7 LEDs and a certain amount of voltage triggers each of the 7 segments to produce a decimal number. Procedure 1. Create a truth table for your 4 bit input and the corresponding output necessary to light the proper segments of the display. For example, if the input is represented by WXYZ and the output is identified as ABCDEFG then if the input is 0000, all outer LEDs should be lit while the middle LED should be off. Once you create the rows in a truth table for the other 9 combinations, find the function for each segment. 2. Depending on whether you are dealing with more 0s or 1s, choose NAND or AND gates to implement each segment function. 3. Wire the input DIP switches to the decoder input. Note that you have 2 3x8 decoders. You will need to use the inputs and enable lines to combine them in order to implement these 7 functions. 4. Wire the NAND or AND gates to the proper outputs of the decoders in order to implement the functions for each segment. 5. Wire the outputs of the gates to the proper pin on the 7-segment display (refer to the datasheet for the 7-segment display you are using and remember to use a resistor instead of a jumper. 6. Attach 5V to both common anode pins of your 7-segment display (refer to the datasheet for the 7-segment display you are using). 7. Demonstrate number 0-9...
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... TM Now wait for 45 seconds. 30 15 Let’s do it! 1. 6. - Click once when ready. seconds left 20 35 42 41 43 44 45 2 1 3 4 5 2. 3. 4. 5. - 7. That was 8. easy! 9. 10. © Tim Pettry, 2008 Take 45 seconds to memorize these new symbols for the numbers 1 – 10. X TM Write down as many of the new symbols as you can remember? Click when ready To check answers © Tim Pettry, 2008 TM Check your answers 1. 6. - 2. 3. 4. 5. © Tim Pettry, 2008 7. 8. 9. 10. - X Click to discuss when ready TM Click Discussion How many people got all 10 symbols correct? 9? 8? 7? 6? 5 and below? Were you distracted by the countdown on the left? Are there ever distractions when we are trying to learn? © Tim Pettry, 2008 TM Click Discussion continued Which symbols do most people get right? 1 – due to repetition 10 – Its different and it represents the Roman numeral “10” 5 – Its different 7 – Its similar to the number 7 Most people look for a pattern and have difficulty finding it in a short amount of time. We are looking at the pieces rather than the whole. This is sometimes referred to as “Silo Thinking” © Tim Pettry, 2008 TM Now, for you linear thinkers… Click 1 2 3 4 5 6 7 8 9 10 X...
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...7-ELEVEN HOW TO TRUN THE SITUATION AROUND In April, 2011. Allen Zhang, the 7-eleven’s Chief Operator of Eastern Market in China, was standing in front of the window of his office. He was called into deep thought by the dilemma facing the company. On the video conferencing just held, headquarter in Taiwan was very dissatisfied with the poor performance of the branch office in Shanghai, which runs counter to its expectations. Allen looked at the crowded street. He found that the only 7-eleven convenience store on the street was besieged by two FamilyMart stores that were filled with customers. He couldn’t help wondering: What’s wrong with the company’s strategy that was so successful in such overseas markets as Japan, Taiwan, and US, but failed the competition in Shanghai? What contributes to the competitor’s success? Is it because the voluntary chain style that FmailyMart adopts is superior than the regular chain style that 7-eleven adopts in Shanghai? If 7-eleven were to open its market by changing the regular chain style to voluntary chain style, would it turn the situation around or would it evoke new problems? Obsessed with all of these questions, Allen realized that it is time for some changes for the company to achieve its initial goals and as the big market share as possible in this promising market. CONTEXT THE CVS (CONVENIENT STORE) INDUSTRY The prosperity of the convenient stores is because supermarkets are almost all of large scales and in the suburbs...
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...Capstone Project Cover Sheet Capstone Proposal Project Name: Upgrading from XP to Windows 7 is important for Security Student Name: Matthew Phelps Degree Program: Security Emphasis Mentor Name: Julianne Evans Table of Contents Capstone Proposal Summary 3 Review of Other Work 7 Project Rationale 10 Systems Analysis and Methodology 10 Goals and Objectives 14 Project Deliverables 21 Project Plan and Timelines 24 Project Development 25 Conclusion 29 References 31 Competency Matrix 32 Project Timeline 34 Additional Deliverables 35 Capstone Report Summary The entire world is becoming increasingly more reliant on data determined technology. Industries cannot ignore the inevitability of a reliable Information Technology network to be successful and to remain competitive with other corporations. Most companies obviously tend to ignore the necessity of maintaining efficient Operating Systems in their networks; the consequences can lead to amplified employee hindrance, diminished customer contentment and eventually reduced revenue. This capstone project emphasis is on a company facing those very problems. Providence Health Services is a large company that operates multiple hospitals across five states, with its headquarters located in Renton, Washington. The health system includes 27 hospitals, more than 35 non-acute facilities...
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...pursue an opportunity and to make a profit (Scarborough, 2012). 7-Eleven is a very successful brand and franchise that is known worldwide. As a frequent patron of this established, an opportunity has been identified to directly compete with 7-Eleven. As a competitor in the convenience store market the establishment would be called G’s Stop N’ Go. As a direct competitor, research is necessary to understand the strengths and weaknesses of 7-Eleven to be able to compete and make effective decisions. From state to state and city to city 7-Eleven’s can be found everywhere are very visible and known. But based on the companies SWOT analysis a weakness that has been identified was the hacking of ATM machines that negatively impacted consumers’ loyalty (7-Eleven, Inc., 2013). FBI has investigated the case and stated that a Citibank server that processes ATM withdrawals at 7-Eleven convenience stores had been breached. ATMs hackings at 7-Eleven stores reflects the company's weak application security system (7-Eleven, Inc., 2013). To take advantage of this weakness, G’s Stop N’ Go would have industry proven application security system that are secure and up-to-date. That way customers can make purchases and use the ATM to make transaction without fear of hacking. Next G’s Stop N’ Go must have a wide selection of products at different price points to serve a wide range of customers. Just like how a consumer can go into an 7-Eleven and make a quick purchase of what he or she is looking...
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...Seven-Eleven Japan1 Established in 1973, Seven-Eleven Japan set up its first store in Koto-ku, Tokyo, in May 1974. The company was first listed on the Tokyo Stock Exchange in October 1979. In 2004 it was owned by the Ito-Yokado group, which also managed a chain of supermarkets in Japan and owned a majority share in Southland, the company managing 7-Eleven in the United States. On September 1, 2005, Seven & I Holdings Co., Ltd., was established as the holding company for Seven-Eleven Japan, Ito-Yokado, and Denny’s Japan. Seven-Eleven Japan realized a phenomenal growth between the years of 1985 and 2007. During that period, the number of stores increased from 2,299 to 12,034, annual sales increased from 386 billion to 2,574 billion yen; and net income increased from 9 billion to 91.5 billion yen. Additionally, the company’s return on equity (ROE) averaged around 14 percent between 2000 and 2004. In 2004, Seven-Eleven Japan represented Japan’s largest retailer in terms of operating income and number of stores. Customer visits to Seven-Eleven outlets totaled 4.1 billion in 2007, averaging almost 35 visits to a Seven-Eleven annually for every person in Japan. Company History and Profile Both Ito-Yokado and Seven-Eleven Japan were founded by Masatoshi Ito. He started his retail empire after World War II, when he joined his mother and elder brother and began to work in a small clothing store in Tokyo. By 1960 he was in sole control, and the single store had grown into a $3 million company...
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... 2007-11 62% EXPERIENCE : Administrator Alphatronics software solutions & consultant Ltd May 2013 to March 2014 Alphatronics software solutions & consultant Ltd., is an educational consultancy and founded in 2010. Providing project services for graduation and post graduation students and also consulting services. ROLES AND RESPONSIBILITIES: • Arranging the day to day activities of the consultancy. • The role includes arranging the guest lectures. • Design and implementation of new/improved strategies to develop the organization. • Responsible for candidate relationship management • Making arrangements for smooth conducting of interviews. TECHNICAL SKILLS: • Software skills - Web Designing, Basic Concepts Of Networking • Operating Systems - Windows xp, Windows 7 • Other Software - good command on M.S.Office STRENGHTS: • Systematic approach and quick adaptability to new technologies • Fast learning, committed and able to work under pressure • Ability to work independently or within a team • Flexible to work in 24*7 environments • Good Communication and Interpersonal skills • Zeal learn new things and handle any situation diplomatically PERSONAL INFORMATION: Name : Prathap Allula...
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................................................................................................................................... 5 c) Core Competencies and Strategic Advantages ......................................................................... 6 3. Target Market …................................................................................................................................... 6 a) Who is our target market? ….................................................................................................... 6 b) Market Segments …................................................................................................................. 7 c) Demographics …...................................................................................................................... 7 4. Marketing Strategies …........................................................................................................................ a) Product...
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...bottom of the window and click View event logs under the Administrative Tools heading. 4. A User Account Control window appears, requesting your permission to continue. Click Continue. 1. The Event Viewer window appears, with three columns of panes. The center pane lists a summary of administrative events. Notice that events are classified into the following types: Critical, Error, Warning, Information, Audit Success, and Audit Failure. The number of events that have been logged in each category are listed to the right of the classification entry. How many Error events has your Windows workstation logged in the last 24 hours? 410 errors In the last 7 days? 440 errors 2. If your workstation has logged any errors in the past 7 days, click the plus sign next to the event type Error. A list of error events appears. (If you do not have any entries in the Error category, click the plus sign next to the event type “Warning”...
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