#fdc: day seven

[deep-dive]

2023

albums/eps: a.s.o. - a.s.o. Amaarae - Fountain Baby Amnesia Scanner & Freeka Tet - STROBE.RIP André 3000 - New Blue Sun ANOHNI and the Johnsons - My Back Was a Bridge for You to Cross Anthony Naples - Orbs bar italia - Tracey Denim Beach Fossils - Bunny Ben Vida, Yarn/Wire & Nina Dante - The Beat My Head Hit Beverly Glenn-Copeland - The Ones Ahead Biosphere - N-Plants Blonde Redhead - Sit Down for Dinner Bored Lord - Name It Call Super - Eulo Cramps Carly Rae Jepsen - The Loveliest Time Caroline Polachek - Desire, I Want to Turn Into You Chuquimamani-Condori - DJ E Cole Police - If I Don’t See You in the Future, I’ll See You in the Pasture Dean Blunt - Give me a moment DJ Lostboi - Music for Landings DJ Sabrina the Teenage DJ - Destiny Double Virgo - hardrive heat seeking Eartheater - Powders The Embassy - E-Numbers Everything But the Girl - Fuse Fever Ray - Radical Romantics Freak Heat Waves - Mondo Tempo Headache - The Head Hurts but the Heart Knows the Truth Hiroyuki Onogawa - August in the Water: Music for Film 1995-2005 Jam City - Jam City Presents EFM James Ivy - Everything Perfect Jessy Lanza - Love Hallucination Jim Legxacy - homeless n****a pop music Joanne Robertson - Blue Car Jonnine - Maritz Kelela - Raven Khotin - Release Spirit Kota Hoshino, Shoi Miyazawa - Armored Core VI OST Laurel Halo - Atlas Loraine James - Gentle Confrontation Maria BC - Spike Field mark william lewis - Living Matmos - Return to Archive MIZU - Distant Intervals ML Buch - Suntub Noriko Tujiko - Crépuscule I & II Nourished by Time - Erotic Probiotic 2 Oneohtrix Point Never - Again Osmotic & Fennesz - Senzatetto Pierre Rousseau - Mémoire De Forme Purelink - Signs Ryuichi Sakamoto - 12 Sofia Courtesies - Madres ssaliva - sector6park/counterfeit Sufjan Stevens - Javelin Tim Hecker - No Highs Tirzah - trip9love…??? Wild Nothing - Hold Yves Tumor - Praise a Lord Who Chews but Which Does Not Consume; (Or Simply, Hot Between Worlds) µ-Ziq - 1977 7038634357 - Neo Seven

songs: a.s.o. - Love in the Darkness Addison Rae - I got it bad Alex Kassian - Leave Your Life (Lonely Hearts Mix) Amaarae - Reckless & Sweet Amnesia Scanner & Freeka Tet - Clown André - Ants To You, Gods To Who ? ANOHNI and the Johnsons - Can’t ANOHNI and the Johnsons - It Must Change Anthony Naples - Silas Armin van Buuren & Punctual - On & On (ft. Alina) bambinodj - High as Ever Still Passin' Through (Remix) bar italia - Nocd Baths - Do I Make the World Worse Beach Fossils - Don’t Fade Away Beverly Glenn-Copeland - People of the Loon Bibio & Óskar Guðjónsson - Sunbursting Björk & Rosalía - Oral Blawan - Toast Bored Lord - Wait Wait Wait bvdub - Days on Heaven and Earth Call Super - Coppertone Elegy Carly Rae Jensen - Psychedelic Switch Caroline Polachek - Bunny Is a Rider (Doss Remix) Caroline Polachek - Crude Drawing of an Angel Chuquimamani-Condori - Eat My Cum Chuquimamani-Condori - Know Dean Blunt - Rinsed (ft. TYSON) Dj Lostboi - PUF 2 LAX DJ Sabrina the Teenage DJ - For Now and Forever Double Virgo - gainfully deployed EASYFUN - Long Long Time The Embassy - Amnesia ESP - North Fever Ray - Kandy Freak Heat Waves & Cindy Lee - In a Moment Divine Fwea-Go Hit - Back Wildin Headache - That Thing with the Rabbit Headache - Truism 4 Dummies Hemlocke Springs - sever the blight Hudson Mohawke & Nikki Nair - Demuro Ike - Rose Quartz Jam City - Magnetic James K & hoodie - Ether Jessy Lanza - Don’t Cry On My Pillow Jim Legxacy - amnesia111 Jim Legxacy - candy reign (!) Jonnine - Tea For Two (Boo) Kelela - Divorce Khotin - Computer Break (Late Mix) Kylie Minogue - Hold on to Now Laurel Halo, Bendik Giske, Lucy Railton & James Underwood - Earthbound Loraine James - Tired of Me Lorenzi - Lonely Cowboy Tales (Crayon Moon Remix) LSDXOXO - Devil’s Chariot Maria BC - Still Maria BC - Watcher mark william lewis - Living Mc LcKaiique, MC Celo BK & DJ Jeeh FDC - Quem Tá de Motão, Vou Sarrar Puta Na Marcone (ft. DJ Biel Divulga) ML Buch - High speed calm air tonight Nation & Ecco2k - Ça Va Nicole Dollanganger - Gold Satin Dreamer Nourished by Time - Rain Water Promise Oliver Coates - One Without Oneohtrix Point Never - Krumville Purelink - We Should Keep Going Shoi Miyazawa - Rough and Decent Slayyyter - Miss Belladonna Sufjan Stevens - Shit talk Tim Hecker - Total Garbage Tirzah - u all the time Troye Sivan - Got Me Started Wild Nothing - Suburban Solutions Yves Tumor - Echolalia Yves Tumor - Fear Evil Like Fire µ-Ziq - 4am

mixes: CFCF - CFCF for TERMINAL 27 Chuquimamani-Condori - Fact Mix 937 PC Music - 10 Physical Therapy - car culture remissions vol. 4 plush - LIVE AT SKSKSKSK S-candalo - Fact Mix 897 WHY BE - OdyXxey Radio Mix

movies: Afire (Christian Petzold) All the Beauty and the Bloodshed (Laura Poitras) E6-D7 (Eno Swinnen) Evil Dead Rise (Lee Cronin) Grown in Darkness (Devin Shears) How Do You Live? (Hayao Miyazaki) The Killer (David Fincher) Killers of the Flower Moon (Martin Scorsese) Knock at the Cabin (M. Night Shyamalan) Last Summer (Catherine Breillat) May December (Todd Haynes) Oppenheimer (Christopher Nolan) The Outwaters (Robbie Banfitch) Rotting in the Sun (Sebastián Silva) Showing Up (Kelly Reichardt) The Zone of Interest (Jonathan Glazer)

games: Alan Wake II Armored Core VI: Fires of Rubicon Baldur’s Gate III Blasphemous II Diablo IV Humanity Legend of Zelda: Tears of the Kingdom Lies of P Metroid Prime Remastered Octopath Traveler II Pikmin 4 Star Ocean: The Second Story R Super Mario Bros. Wonder Theatrhythm Final Bar Line Wo Long: Fallen Dynasty

[eurovision-revisited]

Eurovision 2006 - Number 35 - Cuca - "As minhas guitarras"

Cuca Roseta is one of Portugal's national fado singing treasures. She only entered FdC once, and this is that occasion. It comes at a very early stage in her career - with no published music of own yet. She did sing on the lead track, Carta, of the album Esquissos by the group Toranjo. That was a song that won the Portuguese Golden Globe award for best song of 2004. She's also joined the cast of Clube de Fado, a musical fado review in the old town of Lisbon - from where fado originates.

That brings her to FdC and As minhas guitarras (My Guitars). This as fado as it gets. Twelve string guitar, bass guitar, bosa nova rhythm, and saudade. Cuca has an amazing, emotional voice. If she had sleeves, she'd be wearing her heart on them. Instead she has it pinned to her chest. She sings of channelling ancient sorrows via her guitar (and voice) - a fado about fado. It's saudadeception.

The only inauthentic thing about this is the language switch in the final chorus, and given this is aiming to put Portugal's musical heritage on the Eurovision stage, that can be both explained and excused. Given some of Portugal's missteps when selecting songs for Eurovision in the previous few years, I can fully understand them wanting to finally show what they are about to a European wide audience.

It ended up third at in the results, with a televote third place bettering the jury fourth place, which seems the wrong way around. She was beaten by a group schlager girls and a very Portuguese take on the girl bop involving four topless, oiled dancers. There were a lot of unfortunate choices made by national finals in the 2006-2008 period.

Portugal were eliminated in the semi-final, as they had been in all the Eurovision semi-finals held so far, and Cuca never came back to the Festival da Canção. She did however go on to be a superstar - almost a national treasure. She's devoted her musical career to fado. She waited another four years after this performance to record her first album, despite many offers, when Argentine composer Gustavo Santaolalla offered to write and produce her self-titled debut. So well known was she by this point, that the release of her first album was something of a news item in and of itself.

Since that seven more hugely successful albums have followed. She's worked with a huge number of other musicians including Nelson Motta, David Bisbal, Sara Tavares, Jorge Palma and both Djavan and Bryan Adams have written songs for her.

I could link to any one of her many original fado songs here, but instead, here is Cuca Roseta singing Ave Maria while standing at the altar at her own wedding to husband João Lapa. Take a few moments out of your day to enjoy this.

[ridiculously-over-obsessed]

Another super short but hopefully sweet one for today fgfkjfg honestly I get ridiculously proud when they come in under 1000 words 😅

Also on AO3!!!

FEBRUARY DRABBLES, DAY SEVEN - CHOCOLATES

Beca really hated Valentine’s Day. She always had, there was literally nothing worse than a holiday built around the fleeting concept of love and all that gushy Hallmark crap. Which was fine when Beca was single, it was just another day. But now she had a girlfriend, and not just any girlfriend. No, Beca’s girlfriend was Chloe Beale, the living embodiment of cheesy Hallmark holidays and over the top displays of affection. Beca was so screwed, especially because despite her best attempts to be the rough and edgy badass that she portrayed herself to be, Chloe had this way of turning her into a soft and mushy mess that actually wanted to do something for her girlfriend on Valentine’s Day.

“You are a walking contradiction Beca.”

Aubrey watched as Beca came through the door of the apartment that she shared with Chloe, bemused to see Beca’s arms full of red and pink items that clashed with her ear spikes and her grunge aesthetic in a way that Aubrey found hysterical.

“Oh piss off.” Beca grumbled, setting the stuff down on the kitchen counter, “I’m only doing this for Chloe, I wouldn’t be caught dead with this kinda crap otherwise.”

“Of course not.” Aubrey’s eyebrow quirked in a way that showed that she didn’t believe Beca for a second, “So what exactly is all of this?”

Aubrey waved her hand at the bags that Beca had brought with her, amused no end by the shade of fuschia Beca had gone when pressed for details.

“I was… y’know gonna decorate the living room with Valentine’s stuff and then make dinner with like candles and stuff…” Beca shrugged, attention on the tiled floor beneath her feet and not on the grinning blonde acapella captain.

“Adorable.” Aubrey hummed, Beca’s extended middle finger only making the entire thing more amusing to her, “Can you actually cook?”

“Yeah I can!” Beca protested, arms folding over her chest, “Quite well actually, I used to cook for me and my mom a lot after my dad left.”

“Right.” Aubrey nodded, a hint of guilt in her tone as she realised she’d inadvertently touched upon a sour subject, “Of course, I’m sorry.”

“It’s fine.” A smirk tugged at Beca’s lips, “I know I don’t look like the sort of person that can cook, your assumption is forgiven.”

“Ass.” Aubrey mumbled, shaking her head as she chuckled softly, “Chloe has no idea does she?”

“No…” Beca bit her lip, feeling anxiety start to wash through her, “God, should I have told her? Is this a really bad idea?”

“It will be fine.” Aubrey smiled warmly, “Chloe will love it, you can do no wrong in her eyes Beca… it’s actually very annoying.”

Beca simply smirked at this as Aubrey went to the sink and washed her mug, putting it on the draining rack before grabbing her handbag.

“Well, I suppose I’ll make myself scarce then. Do not make a mess of my apartment.” She pointed her finger at Beca who held her hands defensively.

“Jeez Aubrey, have a little faith in me?” Beca grumbled, but the smile that she gave Aubrey was a grateful one.

------

Chloe adjusted the strap of her bag on her shoulder as she put her key into the door. She was meeting Beca here in an hour which gave her just enough time for a quick shower and to change, as long as she didn’t procrastinate along the way. Yet, as she opened the door the smell of pasta and pesto wafted towards her and her eyes immediately fell upon the red heart shaped cushions that adorned the couch, the heart patterned bunting, the fairy lights, the candles that seemed to adorn every surface of her apartment. Her jaw dropped as Beca came towards her with a sheepish smile and a glass of wine in either hand.

“Happy Valentine’s Day Chlo.” Beca grinned, passing her one of the wine glasses, “Full disclosure if this wine is terrible you can blame Aubrey, she picked it for me.”

“You- you did all this?” Chloe mumbled, her hands shaking a little.

“Yep.” Beca nodded, trying desperately to read the look on Chloe’s face, “It’s too much isn’t it? God, I knew it… I just wanted to do something that you’d really love, I’m so bad at this kind of thing…”

“No.” Chloe set her wine down and cupped Beca’s face in her hands, “No Becs I love it, I really really do I promise. It’s just…” Chloe let go of Beca and turned to pull a small box of chocolates from her bag, “I feel terrible. Because I only got you these. I know this really isn’t your kind of thing, I didn’t want you to feel like there was any pressure to do all of this today.”

“Chloe…” A grin broke out across Beca’s face as she took the chocolates from her, “These are my favourite… it’s perfect, thank you.”

“But- but you did so much and I only got you chocolates…” Chloe pouted, it now Beca’s turn to cup her face.

“Chloe you pushed aside all your instincts to go Valentine’s crazy for me.” Beca smiled softly, “And that means more to me than you’ll ever know.”

Chloe beamed at her, wrapping her arms around Beca’s waist as she pulled her close, “I can’t believe Beca Mitchell bought all this goofy Valentine’s stuff for me…”

“Yeah I’m pretty sure Aubrey will never let me live this down.” Beca’s brow furrowed as Chloe giggled.

“She’s not the only one.” Chloe grinned, giggling more as Beca pouted at her. Chloe quickly dissuaded Beca’s childish reaction with a kiss, feeling Beca melt into her the way she always did when she kissed her.

Okay. Maybe Valentine’s Day wasn’t quite as bad as Beca thought it was after all.

[debadipb]

Ritz-Carlton Hotel Company  

Profit & Solutions Management Research Publication Series  

Researched & Written by Deb (Debadip) Bandyopadhyay

The dwells upon the management issue, which the general manager of one of the best globally recognized hotels Ritz-Carlton in Washington D.C. faced in the contemporary business environment. The dilemma, which the manager is facing, is the feasibility of the traditional Seven Day Count Down approach to establishing of operation and training, questioned by the Millenium Group Manager Mr. Collins. The reality shows that the operation in the new hotel will be of a higher scale and will introduce some unexplored areas to the Ritz-Carlton manager, but overall, the process and deliverables remain unchanged. With that in mind, McBridge found himself in the position of choice between “giving the voice” to the USD$ 700 million investor in Ritz-Carlton managed properties Mr. Collins and breaking the tradition or maintain the Seven Day Count Down system and pursue well-tested strategy with the new enterprise.

Ritz-Carlton Hotels are the top-end world-wide leading establishments with the twofold focus: on individual customers, whether leisure or business travelers and the event management, which builds on a large part of the Ritz-Carlton Hotels profit over the past decades. Based on the business model, which sets quality and exclusivity the key constructs of the hotel differentiation and market positioning strategy, the company aims at capitals and high-end locations, such as downtown, historical center and other geographies, which allow the company offer absolutely unique and the best experience for the clients, who are not price-sensitive and are ready to pay for exclusivity and comfort, which Ritz-Carlton is able to provide (Reiss, 2009).  

. The business model of the Ritz-Carlton in general can be seen through three major focus areas: people, experience and affiliated partnership. On one side, the chosen business model demands a lot of attention to the quality and preparation of the hotel personnel, and, thus, Human Resource Management (HRM) is in the heart of the long-term planning of the company. Training and personal preparation come along with the time-consuming site selection, facility renovation and concept development, as it is seen critical for success. Secondly, Ritz-Carlton pursues the market customization strategy, which enables unique and personalized experience for each of the hotels, ensuring that the experience is unique for each client. Finally, HRM and business model development strategy is part of the strategic partnerships with local governmental and nongovernmental bodies, which allows hotel staffing and exclusivity of the services, such as unique restaurants, bars and other facilities on the territory of the hotels (Jeszey and Dunk, 2003).

Seven Day Count Down process is the hallmark of the Ritz-Carlton operations and the approach to delivering to the commitment of quality and luxury, which customers expect from the company. The approach places training and talent development in the heart of the strategy and pursues investment-heavy HRM strategy. This rigorous process of identifying committed individuals through coaching, mentoring and training allows the company bringing in into every of its establishment very high level professionals with aligned corporate vision and behavioral patterns expected from the organization.

Many professionals within the company as well as assessors of this approach, who look at it from outside, can find numerous advantages as well as areas of concerns in the selected strategy. First, focusing on the pros of the Seven Day Count Down approach, it is critical to mention that this strategy allows shaping the behaviors and attitudes, which are specifically outlined as essential for customers´ satisfaction and that allow the organization build on the strong corporate culture. It is evident that Ritz-Carlton takes training and learning very seriously and growing quality staff from within the core of the organization provides several major benefits: competency measurements enabled by structured approach to training and development, building on learning organization, which allows innovation and creativity within the company, development of self and mutual respect culture and leadership capabilities among staff. Moreover, through day two today seven the company provides future service professionals with explicit opportunity to train in practice the elements of their daily job and some of the critical and difficult situations, which may occur (Korjala, 2012; Penner, Adames, Rutes, 2001).

On the negative side of the Seven Day Count Down approach is, surely, the cost of this operation as it places Millennium Group as well as Ritz-Carlton in very vulnerable financial position, raising significantly the cost. Secondly, the timeframe of the training process can become a challenge for the company, especially, when it comes to opening operation, which significantly differs from the standard hotel operation, which Ritz-Carlton is used to. When Collins questions McBridge about the feasibility to ensure flawless service after seven days of training, he specifically outlines the above. The point that should be made here is that at times, the tradition and belief in already established approach prevent companies like Ritz-Carlton from looking at the contemporary challenges in business with new and innovative standpoint. While it is not possible to state, whether Seven Day Count Down is the right choice, it is also not possible to eliminate the possibility that this enterprise is the point at which the company should re-evaluate its operation establishment strategy and leave the tradition behind in building the operation to maintain its quality and standard overall (Penner, Adams and Rutes, 2001).

References

Armstrong G and Kotler P (2012). Marketing.An Introduction. London, UK: Pearson Education. Print.

Basset G. (1992). Operations Management for Service Industries: Competing in the Service Era. Westport, CA: Quorum Books. Print.

Jaszey C., and Dunk P. (2003). Training Design for the Hospitality Industry. Toronto, CA: Thomson Delmar Learning. Print.

Korjala V. (2012). Cultural Diversity in Hospitality Management. Bachelor´s Thesis, viewed 21 October 2014, retrieved from http://theseus.fi/bitstream/handle/10024/55331/Korjala_Veera.pdf?sequence=1

Penner R., Adams L., and Rutes W. (2001). Hotel Design, Planning and Development. 2nd Edition. New York, NY: Norton & Company. Print.

Reiss R. (2009). How Ritz-Carlton Stays at the Top. Forbes [Online]. Retrieved 21 October 2014, http://www.forbes.com/fdc/welcome_mjx.shtml.

For More Research Article & Vlogs Visit:

Website: http://profitsolutions.tk/

Second Website: https://www.debadip.com

#debadipb #profitsolutions #research #data #management #analysis #marketing #marketresearch #analytics #datascience #bigdata #seo #digitalmarketing #dataanalytics #innovation #coffee #transformation #research #management #digitaltransformation #sustain

[olgagarmash]

10 Healthy Foods to Gain Muscle

You lift weights and work those resistance bands hard. You squat and lunge, push and pull up, and hold plank ‘til your body trembles. All excellent moves designed to help you gain muscle.

That’s important for lots of reasons: As you get older, muscle mass naturally decreases—after age 30, you can lose as much as 3% to 5% per decade. Most men will lose about 30% of their muscle mass during their life, according to Harvard Medical School.1 When muscle mass goes down, body fat goes up. Plus, muscle burns more calories than fat, so the more muscle you have, the better your weight control.2

Strength training is step one for how to build muscle.3 But do you know what to eat to gain muscle? What you eat on the days you work out—and the days you don’t—is just as important. Without the right mix of nutrients, your body won’t have the fuel it needs to achieve your muscle-building goals.1

Protein, of course, is key to muscle building—it is broken down into amino acids, which is needed to create muscle.1 But that nutrient can’t do it alone: your body also needs carbohydrates and healthy fats that provide energy to your muscles and are used to power your workouts.4

Check out this list of 10 of the top foods for gaining lean muscle. We’ve also provided some recipes and meal prep ideas for muscle gain!

1. Eggs

There are about six grams of high-quality protein in these little spheres5—complete with all nine essential amino acids.6 One of those amino acids—leucine—comes plentiful in eggs, and research shows is important for gaining muscle.7 Eggs also contain B vitamins, which help your body make energy from food8; as well as choline, which helps with metabolism.9

Feel free to eat it whole—yolk and all: A study, published in the American Journal of Clinical Nutrition, found eating whole eggs after a workout elicited a 40% greater muscle-building response than eating just the whites.10

Start your morning right with one of the 11 egg-cellent recipes below.

2. Chicken Breast

A muscle-building standard, skinless chicken breast packs about 13 grams of protein for muscle gain into a two-ounce piece, and contains much (much) less fat than darker meat thighs.11,12

Bonus perk: Chicken is rich in selenium13 and zinc14! According to research, published in the journal Nutrients, high dietary selenium intake is associated with a lower body mass index (BMI), waist circumference and total body fat percentage.15 Another study, published in Advanced Pharmaceutical Bulletin, found that zinc consumption may also improve BMI and body weight.16

Need a (winner winner) chicken dinner recipe? Here are 17 ways to cook this versatile protein healthy and delicious! >

And when you get sick of this bird, turkey works for muscle gain, too: two ounces of cooked ground turkey weighs in at 15 grams of protein.17 Enjoy it in a chili, make it into a burger or get a little fancy with this Slow Cooker Turkey Bolognese with Spaghetti Squash Pasta! >

3. Salmon

You get almost six grams of protein in every ounce of this oily fish18—plus a heaping dose of omega-3 fatty acids, a type of healthy fat which helps protect against cardiovascular disease, improve brain health and protect against inflammation.19 Research also suggests omega-3s may help protect against muscle loss.20

Need more reasons to eat salmon? Watch this! > Then heat up the grill and try this Cedar Plank Salmon recipe. >

4. Greek Yogurt

It offers both fast-digesting whey protein and slow-digesting casein protein.21 That combo of proteins is ideal for increasing lean mass, according to researchers at Baylor University.22

Dive in spoon first after a workout, or try it as a spicy dip or chicken marinade. Just make sure your yogurt is actually Greek; regular versions have about half the protein (and more than double the sugar).23

5. Peanuts

They have more protein than any other nut, with seven grams per ounce.24 They also contain six grams of carbohydrates and a bunch of healthy fats per serving—the trifecta of muscle-building nutrients.25 Plus, each crunchy nut has satisfying fiber and more than 30 essential vitamins and minerals—including magnesium,24 which may improve exercise performance, according to a study in the journal Nutrients.26

6. Lean Beef

Lean is key to cut fat and calories, and when eaten in moderation, it’s a good source of fuel for your muscles.27 Two ounces of ground beef has about 14 grams of protein, B vitamins and zinc28—which helps your body recover and heal fast post-exercise.29 One study found eating lean red meat as part of a high protein diet increased muscle strength and the amount of lean muscle mass gained with resistance training.30

Perfect for your next Taco Tuesday is this high-protein slow cooker taco soup! >

7. Beans

Black, pinto, kidney: pick your favorite and reap the benefits of eight grams of protein per half-cup.31 As we mentioned earlier, protein is key to muscle building.1

An added bonus: the fiber in beans create a feeling of fullness and satisfaction, which may help control your appetite. In a study of 35 obese men fed four different protein-rich diets, the diet providing the majority of protein from legumes (including beans) induced the greatest amount of weight loss in an eight-week period.32

8. Shrimp

Shell-on, shell-off, peeled, deveined, any way you buy them, you can rest assured you’re getting a punch of protein, without packing on any extra pounds. These little crustaceans are loaded with protein—20 grams in three ounces, cooked. They’re also in super low in calories, with only 84 calories in the same amount.33

From noodle bowls to fajitas, kebabs to spring rolls, check out these inspired shrimp recipes! >

9. Brown Rice

Carbohydrates are the muscle-builders here: they’re your body’s main source of fuel.34 A half-cup cooked of brown rice has about 25 grams of it. It’s low in protein (with less than three grams),35 but the bulk and fiber in these whole grains helps you feel fuller on fewer calories.34

Serve it alongside your favorite meat or fish, mix it with beans in a Tex-Mex dish, or for a little something sweet, try this instant pot rice pudding! >

10. Cottage Cheese

The protein in this curdy cheese (almost 13 grams per half-cup36) consists of casein, which is good for building muscle. Because casein is absorbed slowly, it also helps with recovery decreases muscle breakdown.37 Choose 1% fat to help limit calories. Ever try cottage cheese in a sandwich? Try this tasty recipe! >

Reach your weight loss goals with a high-protein plan! Learn more about Nutrisystem >

Sources:

https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

https://www.eatright.org/fitness/training-and-recovery/building-muscle/strength-building-and-muscle-mass

https://fdc.nal.usda.gov/fdc-app.html#/food-details/171287/nutrients

https://www.eatright.org/fitness/training-and-recovery/building-muscle/building-muscle-on-a-vegetarian-diet

https://journals.lww.com/nutritiontodayonline/pages/articleviewer.aspx?year=2009&issue=01000&article=00013&type=abstract

https://medlineplus.gov/bvitamins.html

https://www.heart.org/en/news/2018/08/15/are-eggs-good-for-you-or-not

https://news.illinois.edu/view/6367/591263

https://fdc.nal.usda.gov/fdc-app.html#/food-details/577591/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/172385/nutrients

https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/

https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728638/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3846058/

https://fdc.nal.usda.gov/fdc-app.html#/food-details/1098625/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/1098960/nutrients

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

https://journals.lww.com/co-clinicalnutrition/Abstract/2021/03000/Omega_3_fatty_acids_and_human_skeletal_muscle.3.aspx

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6503736/

https://pubmed.ncbi.nlm.nih.gov/16937979/

https://www.eatingwell.com/article/7877433/which-is-healthier-greek-yogurt-or-regular-yogurt/

https://www.nationalpeanutboard.org/wellness/what-is-benefit-eating-peanuts-every-day.htm

https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100534/nutrients

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622706/

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/cuts-of-beef/art-20043833

https://fdc.nal.usda.gov/fdc-app.html#/food-details/1098213/nutrients

https://www.eatright.org/fitness/training-and-recovery/endurance-and-cardio/eating-for-strength-and-recovery

https://pubmed.ncbi.nlm.nih.gov/24477043/

https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100362/nutrients

https://www.ag.ndsu.edu/publications/food-nutrition/all-about-beans-nutrition-health-benefits-preparation-and-use-in-menus

https://fdc.nal.usda.gov/fdc-app.html#/food-details/175180/nutrients

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705

https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients

https://www.healthline.com/nutrition/casein-protein-is-highly-underrated

source https://wealthch.com/10-healthy-foods-to-gain-muscle/

[connorrenwick]

10 Female Designers Shaping the Future of Design

March marks Women’s History Month and International Women’s Day on March 8th, making it the ideal time to share female designers and artists that are breaking molds and shaping the future of the design world. To celebrate, we’re collaborating with the Female Design Council (FDC), an organization founded in 2016 by kinder MODERN founder Lora Appleton, dedicated to supporting female and female-identified persons in the design industry, including over 200 design professionals in the New York City area, as well as a growing community of digital members from around the world. As with most industries, the design world has long been male-dominated but in recent years we’ve started to see the tide (finally!) changing, and it’s a welcome sight. Today, we’re taking a look at 10 of those female designers and artists that are changing the game.

1. Arati Rao \\\ Founder + Designer of Tantuvi After graduating from Fashion Institute of Technology (BFA in Fashion Design) and Edinburgh College of Art (MA in Fashion), and working as a designer, Arati Rao founded New York-based Tantuvi, a rug and textile design studio launched in 2010 after spending much of that year traveling and researching artisans throughout India. Tantuvi (which means “weaver” in Sanskrit) collaborates with 7th generation dhurrie weavers in North India for their flat weave rugs and Ikat weavers in South India for their textiles, combining fresh, modern takes on traditional patterns and weaves with centuries old techniques, all while working to help provide income for women.

Fragment Rugs \\\ Tantuvi

Circle Rugs \\\ Tantuvi

Photo: Alex Schaefer

2. Kate Casey \\\ Woodworker + Designer of Peg Woodworking Peg Woodworking landed on our radar in 2015 while on display at BKLYN Designs, and the Brooklyn-based company has had our attention ever since. Kate Casey launched the all-female run operation in 2014 after graduating from Massachusetts College of Art and Design (BFA) and the Yale Norfolk School of Art and moving to Brooklyn in 2009. Years of working as a sculptor led Casey to a form a passion for well-designed objects and a desire to hone her woodworking and design skills, which led to completing an intensive program at the Center for Furniture Craftsmanship. Today, the brand’s catalog of work merges her love of woodworking with other mediums, like weaving, showing her versatility as an artist and designer.

Euclid Shelf \\\ Peg Woodworking

Satet Bench \\\ Peg Woodworking

Photo: Sydney Brown

3. Mary Little Born in Northern Ireland, artist Mary Little now calls Los Angeles home after landing in the United States in 2001 to start a teaching position at California College of the Arts in San Francisco. Little studied furniture design at London’s Royal College of Art and worked in that field before pivoting towards sculptural work with unbleached artist canvas as the medium of choice. The minimalist material becomes a place where her emotions and memories of childhood are expressed through light and shadow, movement and tranquility, to form unexpected sculptural tapestries.

Whitechurch, 2019. 73” x 80” x 7”, unbleached canvas \\\ Mary Little

Islandmagee triptych, 2018. 40” x 110”, unbleached canvas \\\ Mary Little

4. Molly Fitzpatrick \\\ Founder + Lead Designer of DittoHouse If you’re familiar with Design Milk, chances are you’ve seen the work of one of our favorite brands, DittoHouse. The textile brand was founded in 2015 by Cleveland-based textile designer Molly Fitzpatrick whose work was, and still is, in high demand in a variety of markets, including home furnishings, major airlines, and baby accessories. Her signature aesthetic is highlighted by graphic patterns and bold color palettes that will leave you smitten with their ability to overhaul and enhance any space. Plus, her commitment to the environment, humanity, and social justice is pretty remarkable. \\\ Shop the DittoHouse collection here!

Step Throw and Block Party Throw \\\ DittoHouse

Lala Throw and Hopeful Pillow Cover \\\ DittoHouse

5. Rosie Li \\\ Founder + Designer of Rosie Li Studio For Chinese-born American designer Rosie Li, a love of drawing and sculpture led to the Rhode Island School of Design where she graduated with a BFA in Furniture Design in 2011. Fresh out of school, Li partnered with lighting brand Roll & Hill to launch the Op Art-inspired mirror sconce, Stella, which was named after painter Frank Stella. That collaboration set the foundation for her thriving, Brooklyn-based lighting design studio, which specializes in sculptural, geometric lighting inspired by nature.

Custom Bubbly Table Lamp in Rainbow \\\ Rosie Li

INEZ Collection \\\ Rosie Li

6. Maureen Wynne \\\ Founder of Wynne Ware Native Californian Maureen Wynne is the founder of Wynne Ware, an online shop featuring works that are designer-made and one-of-a-kind. The Los Angeles-based Wynne followed in her parents’ footsteps collecting finds, from art to jukeboxes, that fueled her love of design and craftsmanship. An art history degree from UC Berkeley and career in marketing at Google further honed her artist’s perspective, helping to launch and sustain a company offering a curated mix of works from emerging designers and found vintage wares.

Wavy Vase \\\ Wynne Ware

Blue Bowls \\\ Wynne Ware

Photo: Sophie Mathewson

7. Arielle Assouline-Lichten \\\ Founder of Slash Objects Perhaps you’re familiar with the Slash Objects brand, but maybe not so familiar with the designer behind it. Arielle Assouline-Lichten earned a Masters of Architecture from Harvard University before going on to work with renowned design firms Bjarke Ingels Ground (BIG), Kengo Kuma, and Snøhetta. The  architect and designer launched product brand Slash Objects as an offshoot of her Brooklyn-based design firm, Slash Projects, which she founded in 2013. Her architecture background and fascination with materials drives her work, much of which integrates an industrial material made of post consumer recycled rubber. The unexpected pairing of rubber with brass, marble, and concrete leads to fresh takes on design objects and furniture. \\\ Shop the Slash Objects collection here!

COEXIST Daybed \\\ Slash Objects

Rubber and Brass Baskets \\\ Slash Objects

Photo: Allison Michael Orenstein

8. Liz Collins Liz Collins is a Brooklyn-based artist whose work teeters between art and design, ranging in scale from small stitched drawings to large-scale installations, and a variety of mediums, including woven textiles, paintings, video, furniture, architectural, and more. Collins’ multidimensional work combines a mix of historical movements – think Op and Pop Art, Arte Povera, and Memphis – and her own queer sensibility, coming through via vibrant color palettes, bold patterns, and energetic textures. With a long list of solo and group exhibitions, and artist residencies already to speak of, the RISD graduate (BFA and MFA) and multi-year Queer|Art Mentor will be presenting new projects this year at The Addison Gallery of American Art in Andover, Massachusetts, and Rossana Orlandi in Milan Italy.

Royal Embrace, 2019 \\\ Liz Collins

Rapture, 2020 \\\ Liz Collins

9. Sara Berks \\\ Founder + Creative Director of MINNA Textile designer Sara Berks studied graphic design at The School of Visual Arts before launching her contemporary home goods brand in 2013. MINNA, a queer woman-owned and mostly queer or woman-operated business, is made up of a group of seven artists and creators in Hudson, New York, where their brick-and-mortar shop and studio are now located after having launched in Brooklyn. Inspired by Feminist art and the Bauhaus, the textiles company works closely with master artisans in Central and South America, helping to preserve age-old craft techniques while creating necessary jobs in the regions. \\\ Shop the MINNA collection here!

Various pillows and textiles \\\ MINNA

Various rugs \\\ MINNA

10. Michele Quan \\\ Artist of MQuan Studio Once you’ve seen the work of Michele Quan, artist behind Brooklyn-based MQuan Studio, you’ll never forget the designs featuring bold motifs that give nod to symbols of Eastern iconography. Quan’s ceramic pieces range from wall hangings, hanging bells, candles, incense burners, birdhouses, planters, tabletop, and objects, each made and painted by hand with her instantly recognizable graphics – constellations, rainbow stripes, and black & white shapes – as they become three-dimensional canvases for her “love of drawing, painting, text, and color.”

MQuan Studio Sconce for Allied Maker \\\ Photo: Allied Maker

MQuan Collection for Hilma af Klint at the Guggenheim \\\ Photo: Allison Chipak, courtesy of The Guggenheim Store

Photo: Jenny Siegwart

Bonus: Jaime Derringer \\\ Founder + Executive Editor of Design Milk We’d be remiss if we didn’t mention Design Milk’s very own founder, Jaime Derringer, who founded this ever-growing, design-loving adventure 13 – 1/2 years ago! Without her, we wouldn’t be here!

From Lora Appleton, Founder of Female Design Council and kinder MODERN:

Design Milk and Jamie Derringer have been an amazing support to Female Design Council from the beginning. Their commitment to highlighting incredible works by women and women-identifying creators provides both aspiring and established designers a way forward in the challenging landscape of design.

\\\\\\

If you’d like to join the Female Design Council, you can check out all of their available memberships here. They have a new digital membership that’s a great option for those not in New York, but would like to receive the online benefits that the FDC offers!

If you want to support some female designers, visit the Design Milk Shop here to see a collection of their available design-driven goods!

via http://design-milk.com/

from WordPress https://connorrenwickblog.wordpress.com/2020/03/03/10-female-designers-shaping-the-future-of-design/

[thespearnews-blog]

FDC pays the price as contest for Uganda opposition crown intensifies

New Post has been published on http://thespearnews.com/2018/07/28/fdc-pays-the-price-as-contest-for-uganda-opposition-crown-intensifies/

FDC pays the price as contest for Uganda opposition crown intensifies

Bobi Wine and Kusasira at the Kabaka birthday run in 2017

Kizza Besigye.

July 28,2018 – FDC emerged empty handed from the seven electoral contests concluded yesterday highlighting the internal divisions within the party and a growing assault within the broader opposition against Uganda’s defacto opposition leader Dr.Kizza Besigye.

After the dust had settled, UPC and Jeema had gained a seat each while the FDC lost its closest race to Dr. Elioda Tumwesigye in Sheema Municipality.

The loss of Bugiri was particulary significant because it was the scene of a three-way battle between the Dr, Besigye on one hand and the ruling NRM, and  a coalition of independent Kyaddondo East MP Robert Ssentamu Kyagulanyi, Jeema, the Uganda People’s Congress UPC and the Democratic Party on the other.

While it would look like a revolt against the FDC for its refusal to back Jeema’s Asuman Basalirwa in the race, to those in the know, it was the culmination of anti-Besigye animus dating back to long before the 2016 Presidential election. That election itself, in which Dr. Besigye run on the FDC  ticket despite the party having General Mugisha Muntu as its president and presumptive  flag bearer had long been seen an opportunity for also-run opposition presidential aspirants such as Dr. Abed Bwanika and DP’s Norbert Mao as their turn to finally rise to the fore.

For some strange reason, these intelligent but perennially unsuccessful presidential  aspirants blamed Dr. Besigye for their poor showing. But keenly aware of their lack of appeal, they threw their weight behind former Premier Amama Mbabazi’s bid under the Go Forward banner in the 2016 presidential polls.

Unbeknown to them, despite his smooth talk and promise of insider knowledge of the NRM’s dirty tricks department, Amama Mbabazi was a cold candidate who would not have won a popular vote even within his former home base the NRM. The emergence of Besigye as a factor in the race threw their plans into total disarray. Efforts to mediate between Amama and Besigye came to naught after after chief proponents of a single opposition flag-bearer led by Bishop Zac Niringiye and gave up an finally left the two to seek a compromise over several days at Bugolobi Suites.

According to people familiar with the effort, Besigye stuck to his bid to run after the only reason Amama advanced was that Besigye was still young and had other chances, while the 2016 race was Amama’s only shot at the presidency given the age-limit restriction on presidential candidates  that was in face then.( A panel of judges hearing a petition against lifting age caps on  presidential aspirants this week struck the provision from the constitution in a 4-1 majority decision.)

Besigye’s insistence on standing united the fringe opposition parties who saw him as greedy and presumptive, against him and the FDC in general. That set in motion a tacit agreement by the smaller opposition forces to launch an assault against Besigye in a bid to wrest the Ugandan opposition crown from him.

It is instructive that when the DP called a so called reunion with its youth wing – the Young Democrats – last May, speaker after speaker did not address they unity question but rather used the podium to lampoon Dr Besigye and the FDC. Non-conformist DP voices such as Mukono Municipality MP Betty Nambooze, Kampala Mayor Erias Lukwago and Masaka Municipality MP Mathias Mpuuga that as seen as aligned to Dr Besigye aso became objects of attack.

In an rare alignment of interests also, the NRM which has been aggressive in denying the opposition any platform to organise, this time round suspended the Political Organisation Act, giving the police the police a tacit signal to allow a well attended DP reunion fete  at Makerere University Sports Grounds.

After the Amama flop, the anti-Besigye camp have now placed their faith independent MP Robert Kyagulanyi Ssentamu aka Bobi Wine as their new torch bearer against Besigye. While Basalirwa’s triumph in Bugiri is likely to be savored by the newfound alliance against Besigye as  first blood, it comes against a background of an FDC split down the middle between the pro-Mugisha Muntu and Besigye camps. This is reflected in the fact that no FDC MP, including Abdul Katuntu, showed to support Namatende’s bid against Basalirwa.

But whether the anti-Besigye camp can rely on Bobi wine to lead their charge is a other matter. The youthful MP, who run as an independent after failing to find accommodation in both FDC and the DP appears to be choosing his own fights. Months ago he was in Rukingiri to support the FDC’s bid for the successful District Woman MP race there. In Bugiri he was ranged against Beigye. While his latest actions have excited the anti-Besigye forces, they may mean more than the fact that Bobi Wine is simply being his independent self.

PS: PLease see our story on M7’s deployment of Bryan White to try and eclipse Bobi Wine’s rising star.

[voguepay]

Headline News from PaymentsNews.com - March 16, 2017 http://ift.tt/2mSqHtg

Headline News is brought to you by Glenbrook Partners. Glenbrook provides payments strategy consulting and education services to payments professionals worldwide!

ON THE WEB

Bank Overdraft-Fee Revenue Bounces Back - Wall Street Journal - "Banks and other financial firms in 2016 generated the highest level of fees in seven years related to overdrafts on checking accounts, marking a turnaround for a charge crisis-era regulation tried to rein in."

Australian banks brand non-NFC alternatives to Apple Pay ‘unrealistic’ - NFC World - "Relying on Android or alternatives to NFC for successful mobile payment services in a country with one of the world’s largest iPhone market shares and high contactless card use is “unrealistic”, the group of Australian banks seeking access to the iPhone’s NFC functionality say in their latest submission to the Australian Competition and Consumer Commission (ACCC)."

Samsung's New S8 to Adopt Facial Recognition for Payments - Bloomberg - "With mobile security taking on greater importance among consumers, the Korean company has been trying to bolster its facial detection rate over the years, the people said. Iris and facial detection capabilities complement each other: phones can rely on iris detection when there’s not enough ambient light to recognize facial features. But the smartphone unlocks faster and with more accuracy when it comes to recognizing faces."

McDonald's, late to mobile ordering, seeks to avoid pitfalls - Reuters - "McDonald's Corp has begun testing its long-awaited U.S. mobile ordering app, with the goal of avoiding the kinds of service hiccups that have haunted digital debuts by companies such as Starbucks Corp."

Paytm launches digital wallet business in Canada - India Retailing - "Users in Canada will now be able to pay for their cell phone, cable, internet, electricity and water bills. In addition to this, users will also be able to pay for their insurance and property taxes by using the new Paytm Canada app. It is available on both Android and iOS in Canada."

Illinois Government Unveils Expansive Blockchain Support Plan - Coindesk - "Beyond just a play to streamline bureaucracy, the Illinois Blockchain Initiative's plan is designed to turn the native home of derivatives and the center of the US mercantile exchange into a fountainhead from which other states might also work to adopt blockchain."

Mobile Coupon Usage Up, But Traditional Formats Still Preferred - MarketingCharts - "More consumers say they prefer to get coupons in the mail (44%) than through any other method, according to a study from Valassis, which surveyed 1,000 US adults."

CleverIS announces end-to-end payment test solution - SD Times - "Unlike any other solution on the market, the CleverIS Testing solution automatically generates payment transactions at the interval and frequency required and from any channel such as POS, ATM, terminals, XML and more for Merchants, Acquirer Banks or Processors, Card Networks and Issuer Banks. The end-to-end payment test solution fulfills the numerous requirements of each stackholder involved in the payment-authorization lifecycle. The CleverIS product and services solutions are available on-premises or as-a-service."

Visa's new contactless payment card is a pair of sunglasses - The Verge - "Visa announced today that it will be starting a new pilot program of contactless payment-enabled sunglasses. The glasses, pictured above, appear to be a regular pair of shades — with the addition of a small contactless card that allows the sunglasses to work as a contactless payment method."

ON THE WIRES

First Data Strengthens eCommerce Position with Acquisition of Acculynk - "First Data (NYSE: FDC), a global leader in commerce-enabling technology, today announced that it has entered into an agreement to acquire Acculynk, a leading Atlanta-based technology company that delivers eCommerce solutions for debit card acceptance. The acquisition expands First Data’s robust eCommerce solution suite by providing access to Acculynk’s PaySecure® debit routing technology and its range of other services for businesses of all sizes around the world."

Global Payments Launches EdgeExpress Cloud, a New Platform Allowing Developers to Integrate Advanced Payment Solutions - "Global Payments Inc. (NYSE: GPN), a leading worldwide provider of payment technology services, is pleased to announce that OpenEdge, its integrated payments division, has launched EdgeExpress Cloud. This new platform is designed to streamline payments integration with SaaS, Deployed, Mobile and eCommerce software applications. Among the simplest payment integration platforms on the market and available exclusively to Global Payments software partners, EdgeExpress Cloud includes a feature-rich API that reduces development cycles and enables faster delivery of software solutions to the end merchant customer."

Digital River World Payments Adds In-Country Payment Processing in Hong Kong, Singapore and Australia; Expands in Europe - "Digital River World Payments, a global payments service provider, announced it is working with First Data, a global leader in commerce-enabling technology, to offer online merchants a full-service, turn-key solution for processing in-country payments in Hong Kong, Singapore and Australia. By adopting First Data’s global acquiring platform, Digital River World Payments can now help merchants with local entities in these regions increase their credit card authorization rates and global reach. Digital River World Payments is also expanding its existing in-country payment processing capabilities in Europe by adding First Data to its growing network of payments partners."

Complete Auto Care and Fuel-Ups Available with New Synchrony Car Care™ Card - "The new Synchrony Car Care card replaces the CarCareONE® card, leveraging the existing network that has helped millions of consumers finance automotive aftermarket parts and services for more than three decades. The new program expands utility and enhances benefits, while building on the same core value proposition of special financing for purchases of $199 or more.2 It is evolving to meet the needs of drivers for a dedicated payment solution for everyday gas purchases and an expanded acceptance network for both planned and unexpected automotive expenses."

WePay Doubles Down on Apple Pay, Android Pay Mobile Revenue Drivers - "WePay, the leading provider of integrated payments for online platforms including Constant Contact, GoFundMe, and Zoho, today announced that its customers can now use Apple Pay on the Web and Google's Android Pay on the Web to generate dramatically more revenue on their sites."

GLENBROOK PAYMENTS EDUCATION EVENTS

Our next public Boot Camp and Insight Workshop series is April 18-20 in New York City followed by Atlanta, May 16-18. Come for the two day boot camp or attend all three days. Check out our spring schedule here. We hope to see you there!

Bring your colleagues along! Group discounts are available. For more information or to learn about our private workshops conducted at your location, contact Glenbrook's Russ Jones.

UPDATES FROM GLENBROOK

We're hiring! Passionate about payments? Love solving tough client problems? If that describes you, come join us! Click here to learn more!

Join our mailing list for updates about Glenbrook events. Follow us on Twitter: @paymentsnews and @paymentsviews

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Note: Headline News is compiled by Glenbrook Partners. Throughout the day, as we spot interesting developments, this post is updated. Do you have news to share? Tell us here: gotnews@paymentsnews.com!

from Payments News - from Glenbrook Partners http://ift.tt/2mSqHtg via IFTTT

[payment-providers]

New Post has been published on Payment-Providers.com

New Post has been published on https://payment-providers.com/headline-news-from-paymentsnews-com-march-16-2017/

Headline News from PaymentsNews.com - March 16, 2017

Headline News is brought to you by Glenbrook Partners. Glenbrook provides payments strategy consulting and education services to payments professionals worldwide!

ON THE WEB

How the Internet Is Saving Culture, Not Killing It – New York Times – “You’ve already heard about the rise of subscription-based media platforms — things like Amazon Prime, Netflix, Hulu, HBO, Spotify and Apple Music. But people are also paying for smaller-audience and less-mainstream-friendly content. They are subscribing to podcasters, comedians, zany YouTube stars, novelists and comic book artists. They are even paying for news.”

Vantiv Beats FirstData as Largest U.S. Merchant Acquirer – Bank Innovation – “Payments services provider Vantiv becomes the largest U.S. merchant acquirer, beating FirstData for the first time in 20 years. According to Nilson Report, released this morning, Vantiv increased purchase transactions to 21.2 billion in 2016, up almost 20% from the year prior. FirstData came in second, logging in 19.8 billion transactions.”

Bank Overdraft-Fee Revenue Bounces Back – Wall Street Journal – “Banks and other financial firms in 2016 generated the highest level of fees in seven years related to overdrafts on checking accounts, marking a turnaround for a charge crisis-era regulation tried to rein in.”

Australian banks brand non-NFC alternatives to Apple Pay ‘unrealistic’ – NFC World – “Relying on Android or alternatives to NFC for successful mobile payment services in a country with one of the world’s largest iPhone market shares and high contactless card use is “unrealistic”, the group of Australian banks seeking access to the iPhone’s NFC functionality say in their latest submission to the Australian Competition and Consumer Commission (ACCC).”

Samsung’s New S8 to Adopt Facial Recognition for Payments – Bloomberg – “With mobile security taking on greater importance among consumers, the Korean company has been trying to bolster its facial detection rate over the years, the people said. Iris and facial detection capabilities complement each other: phones can rely on iris detection when there’s not enough ambient light to recognize facial features. But the smartphone unlocks faster and with more accuracy when it comes to recognizing faces.”

McDonald’s, late to mobile ordering, seeks to avoid pitfalls – Reuters – “McDonald’s Corp has begun testing its long-awaited U.S. mobile ordering app, with the goal of avoiding the kinds of service hiccups that have haunted digital debuts by companies such as Starbucks Corp.”

Paytm launches digital wallet business in Canada – India Retailing – “Users in Canada will now be able to pay for their cell phone, cable, internet, electricity and water bills. In addition to this, users will also be able to pay for their insurance and property taxes by using the new Paytm Canada app. It is available on both Android and iOS in Canada.”

Illinois Government Unveils Expansive Blockchain Support Plan – Coindesk – “Beyond just a play to streamline bureaucracy, the Illinois Blockchain Initiative’s plan is designed to turn the native home of derivatives and the center of the US mercantile exchange into a fountainhead from which other states might also work to adopt blockchain.”

Mobile Coupon Usage Up, But Traditional Formats Still Preferred – MarketingCharts – “More consumers say they prefer to get coupons in the mail (44%) than through any other method, according to a study from Valassis, which surveyed 1,000 US adults.”

CleverIS announces end-to-end payment test solution – SD Times – “Unlike any other solution on the market, the CleverIS Testing solution automatically generates payment transactions at the interval and frequency required and from any channel such as POS, ATM, terminals, XML and more for Merchants, Acquirer Banks or Processors, Card Networks and Issuer Banks. The end-to-end payment test solution fulfills the numerous requirements of each stackholder involved in the payment-authorization lifecycle. The CleverIS product and services solutions are available on-premises or as-a-service.”

Visa’s new contactless payment card is a pair of sunglasses – The Verge – “Visa announced today that it will be starting a new pilot program of contactless payment-enabled sunglasses. The glasses, pictured above, appear to be a regular pair of shades — with the addition of a small contactless card that allows the sunglasses to work as a contactless payment method.”

ON THE WIRES

First Data Strengthens eCommerce Position with Acquisition of Acculynk – “First Data (NYSE: FDC), a global leader in commerce-enabling technology, today announced that it has entered into an agreement to acquire Acculynk, a leading Atlanta-based technology company that delivers eCommerce solutions for debit card acceptance. The acquisition expands First Data’s robust eCommerce solution suite by providing access to Acculynk’s PaySecure® debit routing technology and its range of other services for businesses of all sizes around the world.”

Global Payments Launches EdgeExpress Cloud, a New Platform Allowing Developers to Integrate Advanced Payment Solutions – “Global Payments Inc. (NYSE: GPN), a leading worldwide provider of payment technology services, is pleased to announce that OpenEdge, its integrated payments division, has launched EdgeExpress Cloud. This new platform is designed to streamline payments integration with SaaS, Deployed, Mobile and eCommerce software applications. Among the simplest payment integration platforms on the market and available exclusively to Global Payments software partners, EdgeExpress Cloud includes a feature-rich API that reduces development cycles and enables faster delivery of software solutions to the end merchant customer.”

Digital River World Payments Adds In-Country Payment Processing in Hong Kong, Singapore and Australia; Expands in Europe – “Digital River World Payments, a global payments service provider, announced it is working with First Data, a global leader in commerce-enabling technology, to offer online merchants a full-service, turn-key solution for processing in-country payments in Hong Kong, Singapore and Australia. By adopting First Data’s global acquiring platform, Digital River World Payments can now help merchants with local entities in these regions increase their credit card authorization rates and global reach. Digital River World Payments is also expanding its existing in-country payment processing capabilities in Europe by adding First Data to its growing network of payments partners.”

Complete Auto Care and Fuel-Ups Available with New Synchrony Car Care™ Card – “The new Synchrony Car Care card replaces the CarCareONE® card, leveraging the existing network that has helped millions of consumers finance automotive aftermarket parts and services for more than three decades. The new program expands utility and enhances benefits, while building on the same core value proposition of special financing for purchases of $199 or more.2 It is evolving to meet the needs of drivers for a dedicated payment solution for everyday gas purchases and an expanded acceptance network for both planned and unexpected automotive expenses.”

WePay Doubles Down on Apple Pay, Android Pay Mobile Revenue Drivers – “WePay, the leading provider of integrated payments for online platforms including Constant Contact, GoFundMe, and Zoho, today announced that its customers can now use Apple Pay on the Web and Google’s Android Pay on the Web to generate dramatically more revenue on their sites.”

GLENBROOK PAYMENTS EDUCATION EVENTS

Our next public Boot Camp and Insight Workshop series is April 18-20 in New York City followed by Atlanta, May 16-18. Come for the two day boot camp or attend all three days. Check out our spring schedule here. We hope to see you there!

Bring your colleagues along! Group discounts are available. For more information or to learn about our private workshops conducted at your location, contact Glenbrook’s Russ Jones.

UPDATES FROM GLENBROOK

Note: Headline News is compiled by Glenbrook Partners. Throughout the day, as we spot interesting developments, this post is updated. Do you have news to share? Tell us here: gotnews@paymentsnews.com!

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[ridiculously-over-obsessed]

The way there’s only one day left of this and I’m sad, it’s been so fun 🥺 some angst for today because why not ldjfgdlgd 😂 please don’t hate me...

Also on AO3!!! || Masterpost

FEBRUARY DRABBLES, DAY TWENTY SEVEN - ENVELOPE

There was a soft knock at the door as Beca sat on the couch, turning the envelope in her fingers. This was the last thing she had expected to see today, to see at all quite frankly but here it was, waiting on her doormat as she entered her apartment.

“Come in.” Beca mumbled, not bothering to get off the couch as she wiped at her cheeks with her sleeve. She knew who it was, she’s texted them the minute she had seen the envelope, knowing that they would come over and help her get very drunk to deal with this.

The door opened and Beca heard footsteps across the hardwood floor towards and the soft thunk of a bottle as it was set on the coffee table in front of her. Nothing was said as two glasses were retrieved, the bottle of tequila uncorked, and one of the glasses set in front of Beca. Beca picked up and downed it quickly, wincing at the taste and the way it burned her throat as she sat the glass down and found it refilled in a matter of seconds.

“Jesus, you could have at least brought the good tequila, that stuff tastes like crap.” Beca grumbled.

“Yeah but it gets you drunk quicker.” Stacie smirked, shaking her head a little, “I can’t believe she’s going through with it.”

“She loves him.” Beca shrugged, sniffing again as she reached for her refilled glass, “She made that really clear last time I saw her.”

“Not like she loved you Beca…” Stacie sighed, “You should see them together, it’s just… so fake. But she’s marrying him because she’s Chloe and she’s making it work because she knows how much he loves her. And she’s still carrying the guilt of the night from last year.”

“Did she tell him about it?” Beca mumbled, running her hand through her hair as she sagged back into the sofa, “She said she was going to, but when he didn’t show up to beat the crap out of me I wasn’t sure if she had.”

“She did.” Stacie nodded, pausing for a moment, “Aubrey says they almost split up over it. But then Chicago turned up the next day after storming out with a bouquet of peonies and told Chloe that it didn’t matter, that he forgave her because he loved her…”

Beca scoffed loudly, shaking her head, “Fuck… peonies are her favourite man, the guy has moves I’ll give him that.”

“What happened that night Beca?” Stacie asked softly, watching as Beca refilled her glass and downed it, pursing her lips together.

“Um… Chloe and I had gone out, she’d passed her vet school finals and I’d just secured a huge producing contract for Khaled so we were celebrating. We got really drunk and I suggested she crashed here until the morning because it was closer than her place. And then… I don’t know Stace, it’s not like it’s the first time I’ve been drunk around Chloe and hiding the way I felt… the way I feel about her, but something about that was different…”

Beca shook her head as tears began to roll down her cheeks, chewing at her bottom lip as she stared at the ornate envelope in front of her.

“She kissed me Stace. I would never have made the first move, I’m not that guy but… I didn’t stop it either. Suddenly we were in my bed and naked and I… I should have stopped it but I’ve wanted it for so fucking long and I just… I let it happen. And the worst part? It was incredible, I’ve never had that connection with anyone before, no-one makes me feel like Chloe did and I hate myself for that. Because the look on her face that morning when we woke up… when I all but begged her to leave him because I loved her… god she hated me then. It should never have happened, it’s all my fault…”

“Oh Becs…” Stacie sighed softly, wrapping her arm around Beca’s shoulders as she gently pulled her into a hug, Beca sobbing bitterly into her chest, “It’s not just on you. There were two of you in that bedroom, there’s been two of you all along… I’m sorry that you’ve got the shit end of the stick.”

“Why did she invite me to the wedding Stace?” Beca wept, “Does she really hate me that much? Does she just want to torture me?”

“No…”

Beca and Stacie’s heads whipped around to look at the door. It had been opened so quietly that neither of them had noticed, Chloe stood in the doorway with her hands twisting together in front of her, tears in her eyes.

“No I really don’t Beca. I’m sorry… I-”

“What… what’re you doing here Chlo?” Beca sniffed hard as she got a little unsteadily to her feet. Stacie watched on silently, waiting to see if she needed to intervene for either of her friend’s sakes, “I haven’t seen you in nearly a year, your fucking wedding invitation just turned up on my doorstep, and now you just show up? What do you want from me?!”

“I don’t know…” Chloe whispered, eyes falling to the floor, “I- I just wanted to explain…”

“Explain what?!” Beca was yelling now, frustration evident in every line of her, “You made things really fucking clear that morning when I told you that I loved you, that I’d always loved you, and you backed away from like I was some kind of leper and told me not to contact you again. So what more could you possibly have to say?”

“I shouldn’t have… I didn’t know how to react.” Chloe swallowed the lump in her throat as she sniffed again, “I was so ashamed and embarrassed and… that’s not how I wanted it to be for us…”

“Yeah well I’m sorry that the whole thing was so shameful for you.” Beca spat, arms crossing over her chest, “It’s not exactly my fondest memory either Chlo.”

“I don’t want you to not be in my life Beca…” Chloe lifted her gaze to look at Beca, hating the pain she saw in every line of Beca’s face, “I want- I want-”

“That’s the problem Chloe.” Beca shook her head, jaw clenched tight, “You don’t know what you want. Does Chicago even know that you’re here? That you invited me to the wedding?!”

“N-no.” Chloe stammered, “But I don’t even know if there’s going to be a wedding-”

“Jesus CHRIST Chloe!” Beca threw her hands in the air as she scoffed, angry tears pouring anew down her cheeks, “What the hell are you doing?! If you don’t want to marry him then go and tell him that, don’t sneak over here to tell me, what kind of games are you playing with me? Why, WHY are you doing this to me?! Why are you getting my hopes up all over again just to go back to him and marry him and live happily ever after while I… what, watch from the corner?!”

“Beca-” Chloe was crying as she took a step forward, Beca backing away from her as she shook her head again.

“Get out.”

“Beca-”

“GET THE FUCK OUT CHLOE!” Beca roared, hands clenched tight into fists, “GET OUT OF MY APARTMENT, OUT OF MY LIFE, JUST GET OUT, GET OUT!”

Stacie got to her feet and stepped between Beca and Chloe as Chloe tried to move towards Beca again, shaking her head softly as Beca turned her back on them both.

“Go Chloe.” Stacie’s voice was emotionless but firm, “Go home.”

Chloe pursed her lips but nodded, leaving Beca’s apartment and letting the door slam shut behind her. Beca slumped to her knees with her head in her hands, sobbing as Stacie sat next to her on the floor and pulled her into her arms again, stroking her hair softly as she shushed her.

“Get- get rid of it.” Beca mumbled when her sobs finally passed.

“What?”

“The envelope.” Beca wiped at her cheeks with her sleeve as she grabbed the bottle of tequila from the coffee table, “Just get rid of it. I don’t want it here anymore.”

“Okay.” Stacie nodded, grabbing it and pocketing it, ready to dispose of it somewhere that Beca couldn’t change her mind and retrieve it, “What do you want to do now? We could go out and get dinner?”

“No.” Beca shook her head, “No I want to stay here, drink this, get a terrible Chinese and figure out what the fuck I do now.”

[kajala-datachron]

THE FEDERATION AND YOU:  A BRIEF GUIDE TO THE GALAXY

SUBMITTED BY: PROTOSTAR™

UNITED GALACTIC FEDERATION OF SENTIENTS

The Federation was founded from the Peacekeeper’s initial contact with other advanced races outside of their own solar system and a many generations of trial and tribulations with the races now on the Council of Seven. Formed upon the principles of granting fundamental rights to sentient beings, promoting social and technological progress, and their non-interference policies with developing systems.

The leading body of the Federation is the Council of Seven (previously the Council of Six before the Teneans recent addition). It is comprised of the most elite and technologically advanced races of the Kheldas Galaxy. It is seen in reaching such levels, the Seven have put aside petty differences to work towards the betterment and progress of the galaxy as a whole and bring the other denizens of the galaxy into the fold. With their most esteemed leaders at the forefront of decision making, the Federation has grown into a formidable and well bodied system of leadership for the Kheldas Galaxy. They are not without their bureaucratic red tape, burdening sanctions and regulations, bad decisions, and lengthy debate periods as with any system of government; especially being on a galactic level.

But who is a part of this mysterious clandestine ruling body? Say no more as we venture through the highly advanced races of our grand galaxy!

THE COUNCIL OF SEVEN

The Teneans, the most recent addition to the council and the most tenacious. With their fantastical hybridization of magic and psionics into their machinery, harnessing the raw Primal Elements never looked so easy. Yet this race isn’t without its troubled past and resentment to the rest of the Council. These spunky,squishy, near hairless bipeds were almost wiped out completely by the Peacekeepers from a miscalculation that is still frowned upon to this day. Introducing a nanotechnology to have this race take a few steps back and rethink their volatile emotional reactions didn’t account for it being mystically connected to their Primal Pattern. The resulting mutated Manaphage was thankfully extracted by a Deus Ex event of the god-like Kheldari coming to intervene and save the race. Now part of the Federation with a seat on the Council, these fellows govern with a divine purpose upon their backs.

Peacekeepers! Everyone's loved and adored, most militaristic advanced race.Commonly known as the ‘Grays’ by their adoring fans, the Peacekeepers are the eldest race in the galaxy now that the Kheldari have gone to parts unknown. They govern themselves with a self imposed purpose of policing the galaxy in order to keep the other races and ruling bodies out of conflict with each other. The Peacekeepers were the initial founders of the Federation, causing much of its laws and regulations to be built around their own beliefs and incorporating consolations from the other ruling races. The only known large-scale error in their ways, was introducing what became the mutated Manaphage to the Tenean homeworlds before the Teneans joined the Council - causing a near genocide of the Tenean people. To say animosity still exists between the two races is an understatement. The Great Transgression, as history has named it, is still a large stain upon the Peacekeeper’s considerably clean record in the history of their race and still pains their people to this day (one would hope).

Let’s not forget the Moeshan. The amphibian-like techno-geniuses have spread their influence and technology through the galaxy with bright, booming minds full of innovation. Hailing from a mysterious deep ocean planet, this race has segregated their different biological variances to specified tasks and roles to provide the utmost efficiency in life on the planet - simply beautiful! Having a neutral standpoint on bringing progress to the technological advancement of the galaxy has given this race a favorable outlook from the rest of galaxy-kind. Oh, and be sure to compliment them - it makes them work even more efficiently...

With all the techno-talk of the Moeshan, nothing can compare to the cold, calculating ability of the Modri. Their entire race has ‘moved beyond’ the hindrance of fleshy bits and converted to completely mechanical bodies. The Modrian’s knack for calculation and analysis are second to none without any of those pesky biological shortcomings in the way. Their way of life stems from their unanimous membership into The Ascendancy - a Modrian order that voices technocratic dogma of the only way for true progress to form from the galaxy is to shed one’s mortal shell for a mechanized one. Back on their homeworld of Mechara everything runs like clockwork thanks to the Ascendancy and stays within expected and calculated measures. They’re wonderful at what they do, from auditing your taxes to crafting an expert battle plan. The Modrian’s humor could use a bit of work though.

We’ve come to the Tarnacians. None can deny their sheer strength of magical capability to harness the Primal Elements into feats of untold wonder. But having unprecedented amounts of magical skill under their backwater belts doesn’t account for superior intellectual capacity. Along with holding a seat on the Council of Seven, they operate one of the galactic-level megacorps - ScalaCo, with CEO ‘Big Rex’ at the helm on their homeworld Tarnacia. Selling all manner of alchemical & magical potions, gear, and curios - all with their abundant list of potential side effects, yet people still keep coming back for more.

The Shloons - a still ‘primitive’ in technological scale, but highly capable race that gives balance to the technocratic leanings of the rest of the Council of Seven. The incredibly hardy race is entirely botanic and gains their sustenance simply from the cosmic radiation of space brought about from the Primal Fire of stars. Each member of this green-thumbed race holds a mystical connection to their homeworld Mother-tree Nindra that even holds a sentience herself. Found to have an unnaturally calm demeanor, the Shloons are slow to anger, but possess an unbridled Primal wrath when finally pushed to their limits; controlling and manipulating the very flora around them to their will. Word of advice - don’t.

Finally the [ERROR: DATA CORRUPTION. PLEASE DOWNLOAD YOUR PURCHASE AGAIN TO REPAIR] - completing our look at the Council of Seven.

MONEY AND WHERE TO SPEND IT

The wonderful world of the Protostar™ Corporation is brought to you by Phineas T. Rotostar and his helpful family of clones and re-programmable mechadroids. Being the largest privately held and most successful megacorp specializing in any and all aspects of trade, defense, exploration, real estate, and nutritional simulation sciences in the known galaxy - it’s no wonder “Pappa Phineas” is the consumerist’s best friend.

Following in the ‘Big Three’ are Symbotic Pharmaceuticals. Ran by the Cenitians, an intelligent race of morphic ooze, Symbotic specializes in all manner of medical innovation and application. Their shining creations are their Symbots - programmable symbiotes that aid in a multitude of medical treatments and physiological boosting needs. You won’t walk into a medical facility or frontier planetary settlement without finding Symbots in use!

It wouldn’t be fair in business to fail elaborating on ScalaCo. The reptilian ran business of mystical amazement is the largest and most prevalent dealer in anything magical. Healing potions, invisibility cloaks, whimsical flying carpets - it’s all there and more. Plus an untold amount of very possible and potential side effects from magical hiccups in the harnessing of the Primal Elements. I hope you enjoy those mooo-velous udders.

DANGERS OF THE GALAXY - BLASTER TRAINING IS YOUR FRIEND

No manner of civilization big or small (big in this case on a galactic level) is without its corruption. Keep the kids away from strangers and shady alleys folks - the Black Sun Cartel is watching. A galactic size organization of crime bosses and near-do-wells, the ‘Cartel’ as they’re commonly called deals in all things drug, hedonistic, trafficking, laundering and other suspicious and illegal activity. No one knows who the true head of this nefarious group is, but there’s none to worry as long as you stay a straight laced citizen and leave it to the Federation’s capable hands!

Not to be forgotten especially the further from Federation space one ventures, are the loose coalition of space pirates known as the Novaburn Freebooters. This rag-tag group of ruffians traverses the galaxy, vying for individual wealth, power, and fabled Kheldari artifacts. One can quickly identify these fellows on the horizon from their signature banner emblazoned on their ships.

THE PRIMAL ELEMENTS - FABRIC OF REALITY

Science doesn’t have to be your strong suit to know what makes the universe tick. Earth, Air, Fire, Water, Logic, and Life - these are the raw supreme forces that make up anything and everything as their Primal Pattern. From space travel to your toaster - the Primal Elements are at work. Through the combination of different physical expressions and energies of these forces, our technology does its duty and allows us to function as civilization as a whole. Some races even have the power to manipulate the Primal Elements in their raw forms, causing the fantastical results we better know as magic!

WAR & ADVENTURE, EXPLORATION OF THE FRINGE

Finally we come to the fringes of the galaxy! Untold adventure, exploration and marvels of the likes never seen before await the courageous traveler in the Fringe...along with a very hostile resistance built together against Federation influence and control. The Fringe Defense Coalition opposes any and all interference from the Federation in the extremities of the galaxy. Joined together with like minded races at the edges of the galaxy, the FDC has been an ongoing opposition against the Federation taking the final step of bringing the galaxy under one benevolent ruling body. Decimating defenseless colonization ships, hijacking or sabotaging cargo transports, and violent space skirmishes are all par for the course for this hostile group. One day, it is the hope of the Federation to finally bring this sizable opposing force into the fold to finally have the galaxy at peace.

STYGIAN GATES - VISITING GRANDMA WITH FTL TRAVEL

All this wouldn’t be possible without the fabled creation of the precursor Kheldari race - the Stygian Gates. Found in every known solar system in the galaxy, these massive solid rings of unknown organic-like alloy allow one travel from one system to another. The only catch, is that they tap into the very fabric of Primal Life itself and go straight into the Land of the Dead! Interconnected by byways within this haunting realm, Time itself becomes relevant, and in the length it would take to travel from one planet to the next, you arrive in a connecting solar system. However, this mode of travel isn’t without its dangers as there are many nasty, horrendous, nightmarish beings that call this realm home. It’s advised to stay on the byways if you value not becoming a..permanent resident.

THIS DOES NOT ACCOUNT AS AN END ALL, INEXHAUSTIBLE DETAIL OF ALL THERE IS IN THE GALAXY. ANY AND ALL PHYSICAL, MAGICAL, PSIONIC, PSYCHOLOGICAL OR OTHER SELF ALTERING HARM THAT IS ENCOUNTERED BY PURCHASER DOES NOT HOLD PROTOSTAR AND PROTOSTAR AFFILIATES LIABLE FOR ANY AND ALL DAMAGES. BROUGHT TO YOU BY PROTOSTAR™ - FOR MONEY!  

[olgagarmash]

You lift weights and work those resistance bands hard. You squat and lunge, push and pull up, and hold plank ‘til your body trembles. All excellent moves designed to help you gain muscle.

That’s important for lots of reasons: As you get older, muscle mass naturally decreases—after age 30, you can lose as much as 3% to 5% per decade. Most men will lose about 30% of their muscle mass during their life, according to Harvard Medical School.1 When muscle mass goes down, body fat goes up. Plus, muscle burns more calories than fat, so the more muscle you have, the better your weight control.2

Strength training is step one for how to build muscle.3 But do you know what to eat to gain muscle? What you eat on the days you work out—and the days you don’t—is just as important. Without the right mix of nutrients, your body won’t have the fuel it needs to achieve your muscle-building goals.1

Protein, of course, is key to muscle building—it is broken down into amino acids, which is needed to create muscle.1 But that nutrient can’t do it alone: your body also needs carbohydrates and healthy fats that provide energy to your muscles and are used to power your workouts.4

Check out this list of 10 of the top foods for gaining lean muscle. We’ve also provided some recipes and meal prep ideas for muscle gain!

1. Eggs

There are about six grams of high-quality protein in these little spheres5—complete with all nine essential amino acids.6 One of those amino acids—leucine—comes plentiful in eggs, and research shows is important for gaining muscle.7 Eggs also contain B vitamins, which help your body make energy from food8; as well as choline, which helps with metabolism.9

Feel free to eat it whole—yolk and all: A study, published in the American Journal of Clinical Nutrition, found eating whole eggs after a workout elicited a 40% greater muscle-building response than eating just the whites.10

Start your morning right with one of the 11 egg-cellent recipes below.

2. Chicken Breast

A muscle-building standard, skinless chicken breast packs about 13 grams of protein for muscle gain into a two-ounce piece, and contains much (much) less fat than darker meat thighs.11,12

Bonus perk: Chicken is rich in selenium13 and zinc14! According to research, published in the journal Nutrients, high dietary selenium intake is associated with a lower body mass index (BMI), waist circumference and total body fat percentage.15 Another study, published in Advanced Pharmaceutical Bulletin, found that zinc consumption may also improve BMI and body weight.16

Need a (winner winner) chicken dinner recipe? Here are 17 ways to cook this versatile protein healthy and delicious! >

And when you get sick of this bird, turkey works for muscle gain, too: two ounces of cooked ground turkey weighs in at 15 grams of protein.17 Enjoy it in a chili, make it into a burger or get a little fancy with this Slow Cooker Turkey Bolognese with Spaghetti Squash Pasta! >

3. Salmon

You get almost six grams of protein in every ounce of this oily fish18—plus a heaping dose of omega-3 fatty acids, a type of healthy fat which helps protect against cardiovascular disease, improve brain health and protect against inflammation.19 Research also suggests omega-3s may help protect against muscle loss.20

Need more reasons to eat salmon? Watch this! > Then heat up the grill and try this Cedar Plank Salmon recipe. >

4. Greek Yogurt

It offers both fast-digesting whey protein and slow-digesting casein protein.21 That combo of proteins is ideal for increasing lean mass, according to researchers at Baylor University.22

Dive in spoon first after a workout, or try it as a spicy dip or chicken marinade. Just make sure your yogurt is actually Greek; regular versions have about half the protein (and more than double the sugar).23

5. Peanuts

They have more protein than any other nut, with seven grams per ounce.24 They also contain six grams of carbohydrates and a bunch of healthy fats per serving—the trifecta of muscle-building nutrients.25 Plus, each crunchy nut has satisfying fiber and more than 30 essential vitamins and minerals—including magnesium,24 which may improve exercise performance, according to a study in the journal Nutrients.26

6. Lean Beef

Lean is key to cut fat and calories, and when eaten in moderation, it’s a good source of fuel for your muscles.27 Two ounces of ground beef has about 14 grams of protein, B vitamins and zinc28—which helps your body recover and heal fast post-exercise.29 One study found eating lean red meat as part of a high protein diet increased muscle strength and the amount of lean muscle mass gained with resistance training.30

Perfect for your next Taco Tuesday is this high-protein slow cooker taco soup! >

7. Beans

Black, pinto, kidney: pick your favorite and reap the benefits of eight grams of protein per half-cup.31 As we mentioned earlier, protein is key to muscle building.1

An added bonus: the fiber in beans create a feeling of fullness and satisfaction, which may help control your appetite. In a study of 35 obese men fed four different protein-rich diets, the diet providing the majority of protein from legumes (including beans) induced the greatest amount of weight loss in an eight-week period.32

8. Shrimp

Shell-on, shell-off, peeled, deveined, any way you buy them, you can rest assured you’re getting a punch of protein, without packing on any extra pounds. These little crustaceans are loaded with protein—20 grams in three ounces, cooked. They’re also in super low in calories, with only 84 calories in the same amount.33

From noodle bowls to fajitas, kebabs to spring rolls, check out these inspired shrimp recipes! >

9. Brown Rice

Carbohydrates are the muscle-builders here: they’re your body’s main source of fuel.34 A half-cup cooked of brown rice has about 25 grams of it. It’s low in protein (with less than three grams),35 but the bulk and fiber in these whole grains helps you feel fuller on fewer calories.34

Serve it alongside your favorite meat or fish, mix it with beans in a Tex-Mex dish, or for a little something sweet, try this instant pot rice pudding! >

10. Cottage Cheese

The protein in this curdy cheese (almost 13 grams per half-cup36) consists of casein, which is good for building muscle. Because casein is absorbed slowly, it also helps with recovery decreases muscle breakdown.37 Choose 1% fat to help limit calories. Ever try cottage cheese in a sandwich? Try this tasty recipe! >

Reach your weight loss goals with a high-protein plan! Learn more about Nutrisystem >

Sources:

https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

https://www.eatright.org/fitness/training-and-recovery/building-muscle/strength-building-and-muscle-mass

https://fdc.nal.usda.gov/fdc-app.html#/food-details/171287/nutrients

https://www.eatright.org/fitness/training-and-recovery/building-muscle/building-muscle-on-a-vegetarian-diet

https://journals.lww.com/nutritiontodayonline/pages/articleviewer.aspx?year=2009&issue=01000&article=00013&type=abstract

https://medlineplus.gov/bvitamins.html

https://www.heart.org/en/news/2018/08/15/are-eggs-good-for-you-or-not

https://news.illinois.edu/view/6367/591263

https://fdc.nal.usda.gov/fdc-app.html#/food-details/577591/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/172385/nutrients

https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/

https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728638/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3846058/

https://fdc.nal.usda.gov/fdc-app.html#/food-details/1098625/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/1098960/nutrients

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

https://journals.lww.com/co-clinicalnutrition/Abstract/2021/03000/Omega_3_fatty_acids_and_human_skeletal_muscle.3.aspx

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6503736/

https://pubmed.ncbi.nlm.nih.gov/16937979/

https://www.eatingwell.com/article/7877433/which-is-healthier-greek-yogurt-or-regular-yogurt/

https://www.nationalpeanutboard.org/wellness/what-is-benefit-eating-peanuts-every-day.htm

https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100534/nutrients

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622706/

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/cuts-of-beef/art-20043833

https://fdc.nal.usda.gov/fdc-app.html#/food-details/1098213/nutrients

https://www.eatright.org/fitness/training-and-recovery/endurance-and-cardio/eating-for-strength-and-recovery

https://pubmed.ncbi.nlm.nih.gov/24477043/

https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100362/nutrients

https://www.ag.ndsu.edu/publications/food-nutrition/all-about-beans-nutrition-health-benefits-preparation-and-use-in-menus

https://fdc.nal.usda.gov/fdc-app.html#/food-details/175180/nutrients

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705

https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients

https://www.healthline.com/nutrition/casein-protein-is-highly-underrated

via Wealth Health

[thespearnews-blog]

Kyadondo East: Besigye explains why he supports Kantinti

New Post has been published on https://thespearnews.com/2017/06/12/kyadondo-east-besigye-explains-supports-kantinti/

Kyadondo East: Besigye explains why he supports Kantinti

The Kyadondo East race has thrown many opposition big wings at crossroads as they find it difficult to ally with Kantinti against Bobi Wine or Bobi wine against Kantinti. Many thought that Dr.Besigye will be in a similar state given his closeness to the two top contenders in the race.

However Dr.Besigye who is quoted to have told one TV station that he will still be in business if finally the vote is taken by Bobi wine has came out openly to campaign for Kantinti and he gave his reason as reproduced below;

“No one disputes the fact that Apollo Kantinti won the 2016 parliamentary seat to represent Kyadondo East in Parliament on merit. Even if ballots papers from the seven ballot boxes that were the basis of nullifying his election were added, he would still be a winner. Therefore, It is a fact that Kantinti won in 2016 and he didn’t win in a free and fair election. Winning an election in a rigged system is not an underachievement.

All my life, whether you like me or not, I have stood for fairness and justice. I have already stated that Kyagulanyi (Bobi Wine) is my close friend. I even invited him at my residence for a chat and I indicated to him that I support Apollo Kantinti. I told Kyagulanyi that I support Kantinti because I have to be fair to him.

I know what Kantinti went through to win in 2016. Winning unfair political contest to a point that you are declared winner requires a lot from a candidate-you even spend so much financially. I understand what Kantinti has gone through. It is why on the day he lost his appeal, I was there to stand with him in court. I cannot abandon him now.”

Kizza Besigye said this while campaigning for FDC Flag bearer Apollo Kantinti at Wampeewo.